patativa

onlyfans

patativa posts

Posts: 329 Files: 262

It’s my birthday 🥳🎂

Serious question: what do you wanna see?

Sundays are for charging batteries right? Try to improve you..

Sundays are for charging batteries right? Try to improve your sleep quality during the week. High performer like martial athletes need even more recovery and sleep! Try to sleep between 8-10 hours if you workout a lot. Your body will thank you 💪🏻

Reminder: Have cheat days, have fun. One vacation ice cream ..

Reminder: Have cheat days, have fun. One vacation ice cream 🍦 doesn’t hurt. I know you will kick your extra calories in the gym 🥊

Cheat Days on Holidays It’s always difficult to stay exactl..

Cheat Days on Holidays It’s always difficult to stay exactly in your diet. ▫️Make sure to eat your protein. (Order double chicken in your dishes) ▫️Balence is key and it’s ok to treat yourself with some sweet Tiramisu 🤍

Put some extra steps in your routine and walk on sunny days ..

Put some extra steps in your routine and walk on sunny days to your office ☀️ Or hey maybe it’s time for buying a bicicle and drive to your office? I drive everywhere with my bicicle 🚲

Now you know my name ✨

Don’t forget to drink your daily 2L water and remember: Aft..

Don’t forget to drink your daily 2L water and remember: After an intense workout like any Martial Art 🥋 your body needs even more hydration 💦🥛

Go to the gym - you will full your body with endorphins ❤️

Happy Valentins DAY 🥀 Check your DM for my new Pictures❤️‍🔥

Overtraining: sometimes you just feel eshausted and don’t se..

Overtraining: sometimes you just feel eshausted and don’t see results but you are training every day for hours? - Try to fix and focus on just 2 hours daily and combine weights with ANY other sport. Maybe you don’t need to have a lot of cardio. Martial Art is also a way to burn some extra calories ❤️‍🔥

Sundays are amazing for cardio. Start with 20 minutes every..

Sundays are amazing for cardio. Start with 20 minutes every day on your first week. -the stair master is an excellent cardio mashine. Trust me you will notice the difference 💪🏻🔥

😁 🍑check your DM

To all my Russian Fans: Happy Christmas 🎅🏼 And enjoy dinner!..

To all my Russian Fans: Happy Christmas 🎅🏼 And enjoy dinner! To everyone else not celebrating Christmas: Go to the gym and train that 🍑✨

2022 Is finally Here! Let me a comment down bellow: what wou..

2022 Is finally Here! Let me a comment down bellow: what would you like to learn from me? I am here to teach you! 💪🏻✨

Merry Christmas my loves ❤️🎄

Look at your goals you already archived this year. You have ..

Look at your goals you already archived this year. You have the capacity to do everything so be proud of you and go for more! 💪🏻

You can reach everything you want you just need discipline ..

You can reach everything you want you just need discipline -remember this 💪🏻✨

Trick for hamstrings: death lift is definitely an amazing ex..

Trick for hamstrings: death lift is definitely an amazing exercise for growing your hamstrings. Get it spicier and stand on an round weight while doing the exercise. You will feel like 🧈💪🏻

BE GRATEFUL! In Europe we are not celebrating thanksgiving ..

BE GRATEFUL! In Europe we are not celebrating thanksgiving by the way. Probably we should be grateful every day. Let me know for what are you grateful? I am curious 🤩

Tea Time 🫖 Which tea when? I drink green tea in the morning..

Tea Time 🫖 Which tea when? I drink green tea in the mornings before workout 🥊🥋 and peppermint at night after my gym sesh. It feels fresh and makes me sleep better because I don’t have any caffeine.

Reminder: Invest in yourself and believe in yourself. You ca..

Reminder: Invest in yourself and believe in yourself. You can do it 💪🏻🥊

Strong Triceps with tríceps extensions. Build a strong bicep..

Strong Triceps with tríceps extensions. Build a strong biceps and combine 5 biceps exercises in an upper body day. Stay consistent and your biceps will pop up 🔝 ✨

Triceps muscles in Martial Arts 🥋 Martial Artists are using..

Triceps muscles in Martial Arts 🥋 Martial Artists are using punching and grappling techniques. We work on strengthening our triceps in order to develop more powerful straight punches & jabs. Strong triceps muscles also allow us to push away & turn grappling opponents. So: let’s do our work and work on our triceps...