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Fit Mom: Cover Model & Fitness Athlete Olya Haidner Talks With Simplyshredded.com

How did you get started with bodybuilding?

As a child I was actively involved in gymnastics, skiing and ballroom dancing. Ballroom dancing was my true passion, I became a professional competitor and competed for my home country, Russia. As my adult life progressed, I became a mommy to two wonderful kids. Through both of my pregnancies I gained over 50 lb each time and that made my life pretty depressing. Having a very supportive and understanding family, my mom bought me a year membership at one of the local gyms for my birthday! It was her silent encouragement for me to get my life back to normal and my body in better shape.

That is how my journey to my transformation began! I was inspired by fitness models that were training at the same facility and I only wished to have a body like theirs one day!

Photography By: Trevor Howell

Where does your motivation come from?

My kids are my greatest motivation! Being their mom is a great honour and pleasure and a hard work! They teach me in their own ways to never give up and to be my personal best!

Life is about improvement and not perfection!

What workout routine has worked best for you?

Current Routine:

Monday: Shoulders and Athletic Training

  • Side Raises x3 sets 8-12 reps
  • Front Raises x3 sets 8-12 reps
  • Overhead Flies x3 sets 8-12 reps
  • Side Cable Raises x3 sets 8-12 reps
  • Military Press x3 sets 8-12 reps
  • Squat Press x3 sets 8-12 reps
  • Rear Flies x3 sets 8-12 reps

Tuesday: Back/Triceps and Cycling

  • Seated Row x3 sets 8-12 reps
  • Pull Downs x3 sets 8-12 reps
  • Chin-ups x3 sets 8-12 reps
  • Pullovers x3 sets 8-12 reps
  • Seated Row x3 sets 8-12 reps
  • Dips x3 sets 8-12 reps
  • Tricep Pushdowns x3 sets 8-12 reps

Wednesday: Legs and Athletic Training

  • Hack squat (Wide Stand Rock Bottom) x3 sets 8-12 reps
  • Sumo Deadlifts x3 sets 8-12 reps
  • Rock Bottom Jump Squat x3 sets 8-12 reps
  • Lunges x3 sets 8-12 reps
  • Leg Curls x3 sets 8-12 reps
  • Cross fit

Thursday: Hot Yoga

  • Hot Yoga 60-90 minutes

Friday: Biceps/Chest and RPM Class

  • Barbell Curls x3 sets 8-12 reps
  • Alternate Hammer Curls x3 sets 8-12 reps
  • Dumbbell Prone Incline Curl x3 sets 8-12 reps
  • Seated Close-Grip Concentration Barbell Curl x3 sets 8-12 reps
  • Bench Press x3 sets 8-12 reps
  • Dumbbell Pullovers x3 sets 8-12 reps

If you have to pick only 3 exercises, what would they be and why?

  1. Jump squats – They target your glutes, abs, calves, hamstrings and quads. They can also be a great fun cardio workout
  2. Push-up – It hits the shoulders, chest, back and core and is also a great exercise that can be performed anywhere
  3. Leg Raises – This hardcore exercise gives me the best ab workout and really brings out the definition

What is your diet like?

  • Meal 1: Oatmeal, Egg Whites and Grapefruit
  • Meal 2: Protein Powder, Oatmeal and Almond Butter
  • Meal 3: Chicken Breast, Green Beans and Quinoa
  • Meal 4: Fresh Salmon, Green Beans and an Apple
  • Meal 5: Protein Shake
  • Meal 6: Chicken, Cucumber, Green Beans and Spinach

When trying to cut down do you prefer to use HIIT or just normal cardio?

HIIT is by far my favorite! I love pushing myself out of my comfort zone and challenging myself. I spend less than half the time I usually do on those machines and I get much leaner in the process!

What is your supplementation like?

I stick to the basics:

  • Whey Protein
  • Multivitamins
  • Fish Oil

The highlight of your fitness career?

The biggest highlight, hands down, is how many people I motivate by sharing my story and showing my progress to change their eating habits, be more active, and simply take control over their health!

Favorite Quote?

No matter who you are, no matter what you do, you absolutely, positively do have the power to change. – Bill Phillips

Website: http://www.bodybyolya.tv/

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  1. cynthia says:

    Bad ass!! I want my abs like her !

  2. mary says:

    OH to aspire to be 1/10th of your shape! Keep up the Awe-inspiring work!

  3. joey says:

    What an inspiration to all women out there, especially the mothers who work out!!!

  4. jimbo says:

    Fuuuaaaark!, mother of 2?! Great job and even greater body!

  5. Con says:

    Now that’s hot! Keep up the great work.

  6. craig says:

    Hardwork and dedication pays off wow that’s all I gotta say WOW :p

  7. Andrew La Rosa says:

    Absolute gorgeous physique, beautiful girl

  8. Ammer says:

    Wow! That’s what I’m talking about. In Love!!

  9. sonia says:

    She looks amazing, great achievement and dedication.

  10. carey says:

    Motivates me to hit the gym harder.

  11. Simon says:

    WTH! is she really a mother of 2?? lucky husband..

  12. Men'sPhysiqueMark says:

    Great conditioning. I don’t see any baby weight. Inspiring!

  13. Olya Haidner says:

    Thank you very much for your wonderful comments and thank you to Simplyshredded.com for this wonderful opportunity! You are the best!

  14. Mark says:

    DAMN! That’s a hot momma. Unbelievable!

  15. zef says:

    wow you must work and diet so hard!! its not easy for women to get so lean but youve done it twice. i look at you and think wow shes hot and then i think DAM shes been through sum intense workouts. one thing we all can relate to

  16. Parhney extinson says:

    Great Inspiration!. wow.!

  17. BN says:

    Great physique!

  18. Jay says:

    WOW…great body

  19. motherpoker says:


  20. Haole says:

    Smoking hot! Great work!

    MILF indeed!

  21. Bryan says:


  22. kendro says:

    Fuuuuuuaaaaarrrrkk! just amazing, keep up the great work

  23. 4L83R7O says:

    OMG are you kidding me right??? Ese abdomen es de una asesina! Great work!

  24. Trista says:

    looking great

  25. Steve says:

    I love those abs girl

  26. Awesome, perfectly ripped, shredded, inspiration for all moms and dads…


  27. Sean Hague says:

    Inspiration for everyone!

  28. Jck says:

    definition of a MILF. Third pic down, heavens above.

  29. noah says:


  30. firi is earth says:

    now that’s a body and simply motivational

  31. Sunny B says:

    oommmmmmmGGGGG!!!!!!!!! WOW. I’m tellin my girl to #hitthegym #harder

  32. Eli says:

    If i don’t fine a woman as dedicated as yourself, I shall not get married!!! EVER!!

  33. Lisa says:

    Just found her and she is going all over my inspiration/motivation wall….Love her!!!!

  34. sancha says:

    Absolutely incredible. I’ve never had issues with weight but want to get the toning right, so this was all the inspiration i needed. Thank youn :-) – Sancha

  35. Kim says:

    You gained 50 pounds each pregnancy? i have 4 kids and weighing 179 at this time. my target is 140. i have been working out (on-off) for the last 5 weeks and so far, my bmr and bmi dropped 1 point. my muscle mass increased and my body fat content decreased. my trainor said it is a great improvement but i feel it is really slow. :-(

    how long did it take you to lose your first 50 pounds? i am really losing hope…

    thank you

  36. Anonymous says:

    You should lose about 1 pound a week

  37. Joey says:

    Those Russians are so fine! She has a warrior work ethic-so fine and fit!

  38. MOK MONIB says:

    i loved your photos really you looks amazing

  39. DBrah says:


  40. Damn great body. I’m really liking her hard work. Sh#! is sexy as f#!@ man! =D

  41. Ricardo says:


  42. p barracks says:

    woooow thats what u call hard work shes a warrior !!!

  43. Susan says:

    amazing ….Wow!!!!!

  44. Duke Of Deception says:

    Damn, you inspire men as well. I want to be at the same fitness level as you.

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