Ms. Namita Nayyar:
Introduce us to a day in your life, preparing for the World Championships.
Ms. Telma Monteiro:
I train twice a day, so normally I do 10 trainings in a week. In the morning I do gym, some days lifting weights and other days cardio and after physiotherapy to prevent some injuries.
And in the afternoon I do Judo around two hours, training technique, tactic and I also fight.
Ms. Namita Nayyar:
What exercises comprise your fitness regime or workout routine that you may like to share?
Ms. Telma Monteiro:
My routine depends on the moment of the season that we are. I can share with you one of the routines I´ve being doing twice a week since I returned from holidays.
- Supine 40 kg 15 reps + Lat machine 50 kg 15 reps + Abs 20 reps – 4 times with no rest between exercises;
- Incline Supine 30 kg 15 reps + paddle 50 kg 15 reps + lumbar 20 reps – 4 times with no rest between exercises;
- Push – ups 15 reps + Elevation dorsal decubitus 15 reps (you can use TRX for this exercise) + Abs 20 reps – 4 times with no rest between exercises;
- Funds 15 reps + Elevations 10 reps + lumbar 20 reps – 4 times with no rest between exercises;
- Power clean 30 kg + shoulder press 10 kg halter 15 reps + Abs 20 reps – 4 times with no rest between exercises;
All with no rest between exercise or series.
Ms. Namita Nayyar:
Do you take some special diet or have a strict menu that you follow to remain healthy and physically fit?
Ms. Telma Monteiro:
I never followed a specific rigid diet. I like to eat well, I eat, meat, rice, pasta, fruit, and drink a lot of water, always keep a good hydration. I avoid fried food, but I eat a little bit of everything. The thing that I care most is don´t skip meals so I can have energy for training and then to recovery.
Ms. Namita Nayyar:
Share with us your haircare and skincare routine?
Ms. Telma Monteiro:
About my hair, I have to wash almost every day, which is not so good, but I sweat a lot, so there is no other chance. I do mask once a week and sometimes after washing and drying I use a product to for the tips, so to help keep it brighter.
On my skin, I wash every day before going to bed with soap and I use cream, I do this before bed and in the morning when I wake up. Besides, there is nothing special.
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