Nastassia Ponomarenko showing off her curvy glutes in a fitness photo shoot

Nastassia Ponomarenko

Fitness Model, Online Personality

Nastassia Ponomarenko is a model who, as she says, “loves everything fitness, lifting heavy, and smashing my goals.” She’s gone from being unhealthy to sculpting the figure of her dreams through effort and discipline.

However, Nastassia’s success in fitness didn’t sit well with everyone. In 2018, two weeks before her graduation, Nastassia was dis-enrolled from her school because her online fitness pictures were “too much”.

Although shocked at first, Nastassia stayed true to her values, and has gone on to become a fitness icon with fans who appreciate her hard work.

“From getting disenrolled from High School which started a lot of family problems to starting my own business and absolutely thriving in every aspect of life. I absolutely love what I do and I love how I feel. I am so happy where I am now.”

This is her story:

Nastassia Ponomarenko posing in the gym looking curvy and fit

Athlete Statistics

Full Name: Nastassia Ponomarenko
AgeDate of BirthNationalityProfession
21December 4, 1999AmericanFitness Model, Online Personality
Date of BirthDecember 4, 1999
ProfessionFitness Model, Online Personality

Nastassia Ponomarenko taking a selfie of her curvy and toned figure in the mirror


  • Fitness Model
  • Online Personality

Nastassia Ponomarenko posing on the beach in a swimsuit, looking fit and lean

“You either let your experiences shape you into a better and wiser person, or you sink down into a hell hole of miserableness and unhappiness. Your choice.”


Start of Transformation

Nastassia Ponomarenko first set about her fitness journey in 2015. At the time, her only goal was to improve her physique.

Over time, as the progress started coming, Nastassia began diving deeper into the fitness lifestyle, learning about the correct nutrition and training routines.

Social Media Fame

Alongside her fitness journey, Nastassia also posted pictures of her progress on the internet. She didn’t think much of it, it was just a way for her to document her progress for personal goals.

But then, unexpectedly, more and more people started following Nastassia’s websites. These individuals became inspired to train thanks to Nastassia’s example.

Nastassia Ponomarenko fitness transformation 2015-2018

Natassia Ponomarenko before and after her fitness transformation.

School Issues

As Nastassia’s online popularity grew, she started getting recognized by more and more people. This included individuals who worked at her school.

After examining Nastassia’s fitness profiles, the school’s employees started a process which saw Amanda get dis-enrolled from school just 2 weeks before her graduation.

Needless to say, this came as a huge shock to Nastassia. But after realizing she couldn’t do anything about her situation, Nastassia decided to commit herself to fitness and never look back.

Nastassia Ponomarenko sitting on a dumbbell rack in the gym looking fit

Nastassia Today

Ever since she started her online profiles, Nastassia has only continued to grow in popularity.

She now has an army of fans who appreciate Nastassia for who she is and what she represents. In turn, Nastassia pays it back to her fans by sharing useful fitness advice and progress pictures for inspiration.

Nastassia Ponomarenko's amazing fitness transformation, before-after


In regards to lifting weights, Nastassia tries to go to the gym every day. However, during busy days, she’ll reduce this to train three times per week.

Nastassia mixes the traditional strength training routine with short HIIT workouts to burn fat. Some days she’ll train at 5-8 rep range to build strength, but then switch it up by doing 16+ reps in other sessions.

Much like her gym training, Nastassia’s cardio routine is also ever-changing. She likes to experiment with different routines, from interval training to long walks, never letting her body adapt.

Nastassia Ponomarenko showing off her fit and curvy glutes in a bikini

Glute Workout

Nastassia focuses on “quality over quantity” in terms of reps; her glute workouts are no exception.

  • Barbell Squats, 3-5 sets of 6-10 reps
  • Barbell Hip Thrusts, 3 sets of 12 reps
  • Glute Cable Pull Throughs, 3 sets of 10-14 reps
  • Lying Leg Curls, 3 sets of 12 reps

Ab Workout

When training abs, Nastassia focuses on doing high reps to feel the burn. She believes this is the best way to keep her abs toned without making them too ‘bulky’.

This is how her ab workout looks;

  • Concentration crunches, 1 set of 30 reps
  • Elbow to Knee Crunch, 1 set of 15 reps
  • Planks, 2 minutes
  • Mountain Climber Twist, 3 x 1 minute
  • Russian Twists, 3 x 1 minute
  • Leg Raises, 3 sets of 15 reps
  • Oblique Crunches, 3 sets of 30 reps

Nastassia Ponomarenko taking a picture of her toned and fit body in the mirror

“One mistake I made when training lower body previous years was that I rarely incorporated leg workouts. After my powerlifting lifts, I would only do glute isolations because of the fear that my legs would get “too big.” It was quite the opposite results actually. My legs got nicely toned.”


Being extremely strict with her nutrition never sat well with Nastassia. Instead, she enjoys a flexible meal plan with a variety of foods that keep her both healthy and happy.

As Nastassia follows this type of dieting, she doesn’t feel the need to do any ‘cheat days’. She simply keeps a balance by eating everything in moderation.

If her body craves something sweet, she’ll eat it, while at the same time being aware of her daily calorie allowance.

What we can learn from Nastassia Ponomarenko

Nastassia Ponomarenko has shown us that you should do what truly makes you happy, regardless if others like it or not.

Although she was dis-enrolled from school due to her fitness accounts, Nastassia didn’t let this ruin her dreams. She pushed past the adversity and went on to become a fitness icon.

If she’s taught us anything, it’s that you should never conform to society’s pressure. Stay true to yourself, and you’ll attract people who’ll appreciate your efforts.

“You have the right to show off what you’ve worked hard for.” – Nastassia Ponomarenko

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Congratulations on all your success- keep up the magnificent work.
Thank-you very much for the recommendation of blessed whey protein
so very, very yummy tasting.
I really enjoy your vlogs they are very helpful and inspiring.
since I have arthritis in my knees and on the bottom of my feet aka gout.
I do alot of my work-outs in the pool and wow whee it sure feels marvelous.
I like to keep work-out the triple S- short, sweet, simple.
Would you be interested in starting a friendship???
Today 3-18 2020 in Salt Lake City we had a earthquake of 5.7
would you be interested in meeting up one day???
Hope you are having a fantastic day, week or weekend.
Erik Packer

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