In just six months, Zarina del Mar became a successful influencer on Instagram and YouTube, having amassed over a million combined followers. The secret to her success lies in her unique 3D workout method, which helps to shape both the body and the mind in just 10 minutes a day, replacing long hours in the gym. In this interview, she shares the essence of the movement and innovative workouts that are changing lives.
Zarina, what makes your 3D workouts unique, and how do they work?
My method teaches how to use your body correctly and perform daily maintenance, like tuning up a car. The main issue of modern life is the “sit and redoubt syndrome” because we spend so much time sitting in offices, meetings, and cars. My method helps restore motor functions, strengthen muscles, and, as a result, improve life quality. As nature intended, we work with the body in three planes, addressing every joint in its full range of motion.
The core principle is short but effective movements that may potentially replace gym workouts. The key is to change your position every hour and dedicate 5-20 minutes daily to your body.
So, is it enough to move for 5–15 minutes daily to see results?
It depends on the result you want to achieve. I promote the idea that the end goal is ease, tone, good muscle mass, flexibility, fluidity, and elasticity. In this case, 15 minutes a day is enough to work on all the key qualities of the body.
In your social media, you encourage people to “befriend their body and break free from Groundhog Day.” What do you mean by that?
My method helps people build harmonious relationships with their bodies and restore lost motor potential to the nervous system. Repetitive, monotonous routines suppress the nervous system and lower emotional well-being, and people turn to quick fixes like overeating, alcohol, or stimulants to boost dopamine levels. Instead, we need to focus on increasing serotonin levels responsible for happiness and harmony. True happiness comes when you restore contact with yourself, and that contact begins with your body.
How did the idea for this workout system come to you?
I realized that a modern woman living in a city with countless responsibilities — kids, a husband, work — often feels cornered. She has to do it all and maintain her fitness, but she often feels stiff and tired after gym workouts.
We chase ideals — curvy hips, a flat belly, and other standards. These are imposed norms, and we forget to trust our bodies because we don’t know them and don’t listen to them. As a result, instead of ideal forms, we get swelling and anxiety because we can’t achieve these “ideals.” I realized there is an optimal way to maintain fitness that works for everyone individually.
Who are your workouts designed for?
My workouts are for people of all ages and fitness levels. The main goal is to restore the connection with the body and “reboot” the movement map, which fades over time in the brain. This is why people lose the ability to perform specific movements as the brain becomes less plastic.
When you start moving, neural connections are restored. This isn’t just a warm-up for the brain; it’s a way to regain lost movements and increase brain capacity.
Can 3D workouts help office workers who sit in one position for hours?
My concept of movement snacks is precisely designed for office workers because I believe “your best posture is your next posture.” There is no perfect posture — there are only your movement patterns. If your only pattern is hunched over, you must change positions. My movement snacks are ideal for people like that.
Can your method help with hormonal issues or psychosomatic disorders?
Absolutely. Hormonal problems in women often arise after the age of 35, when perimenopause begins.
You can pull yourself out of that state through movement, sleep, and proper nutrition. It all boils down to the fact that by starting to move, you restore the connection between the body and the brain, and your vagus nerve begins to collect information properly. Psychosomatic disorders occur when the vagus nerve fails to transmit the correct information, throwing off the body’s settings and potentially leading to a breakdown on a physical level. All of this can be restored only through contact with the body.
What kinds of requests do your clients come to you with, and what do they get in the end? How does life change with the new physical experience of 3D workouts?
I have both professionals and beginners who have never been active because they associate physical activity with violence, sweat, and pain. Their main requests are: “I’m not getting the results I want,” “I hate the gym and heavy weights.” I offer a completely new approach to physical activity, showing that it’s not torture but a path to health and happiness. We get many testimonials from people about how their attitude toward their bodies has changed. They happily start their mornings with workouts, feeling energetic, active, and creative. This results from properly working with the body and restoring contact with it.
Where should someone start if they want to try your method?
You can start with the 3D Ageless program to feel the method’s effectiveness. It was created for beginners to begin the journey of reconnecting with their body and building a pattern of mindful movement.
You have an interesting pseudonym. Why do you use Zarina del Mar?
My name is Zarina. We live on the Newport Coast, right at the junction with Corona del Mar, a small town that embodies our dream of living by the ocean.
Here, you live with the ocean: breathe it and feel its freedom and carefreeness. We couldn’t even dream of this at one point, but now that dream has become a reality. We decided to solidify it by giving it a place in my life — and my pseudonym.
In your opinion, what fitness and health trends will be relevant in the coming years?
Everything related to longevity will be in demand in health — technologies that improve life quality. We’re talking not about “life spent,” where you live to 100 but spend the last 20 years in decline, but “health spent,” where each year of life brings benefit. Methods of nutrition and blood sugar control will be popular. In fitness, mindful movement — the connection between body and mind, emotional and physical health – will be a trend. People are realizing they want to be light, healthy, and harmonious, not just “dried-out pieces of meat” but light, healthy, and harmonious. A sense of the body is becoming more important than achieving an ideal physical form.
What do you think made you win the trust of your audience? What is your secret to success?
Today, Instagram is saturated with the sale of courses and info products. People are fed up with it; they need sincerity, which I provide. I don’t beat around the bush with my audience — I tell them directly: if you’re lazy and dumb, this method is not for you. I adhere to a comprehensive approach, and if someone doesn’t get it — it’s easier to refund their money. People feel this; they can always sense sincerity and truth.
Moreover, I practice what I recommend to others. I see changes in my life and am not afraid to show myself as I am. Negative comments don’t bother me because I focus on many positive reviews from people whose lives have changed because of my work.
What would you like to wish our readers?
Move! And do it with pleasure. Your well-being directly depends on your energy and how you move. You can only increase your energy through movement. When you move consciously, incredible potential is unlocked in your body and brain, and you fill up with energy and release it. All of this directly affects the quality of your life and can radically change your future.
Disclaimer: The information presented in this article is for general informational purposes only and does not constitute medical or professional advice. Consult with a qualified healthcare professional before beginning any new fitness program, especially if you have underlying health conditions or specific physical limitations. The views expressed by Zarina del Mar are her own and may not reflect universally applicable practices. This method is not intended to replace traditional medical, therapeutic, or fitness practices but to complement them. Individual results may vary.
Published by Stephanie M.
