irazhovta

3 DAYS BEFORE THE START🔥🔥🔥

❗️ONLINE MARATHON VIA ZOOM❗️

I’m your personal trainer for the next 3 weeks:
✔️ 40 min session 3 times a week,
✔️LIVE sessions with me,
✔️ NEW meal plan,
✔️ Recipe book,
✔️ Access to all workout videos during 2 months,
✔️ Life chat with lots of support and fun🫶🏼

Follow the link in my BIO and join our fitness journey 🖤🖤🖤

ONLINE MARATHON 🔥 ❗️START IN OCTOBER 17TH❗️

In few weeks we start our online training 3 times a week during 3 weeks.

Online training is amazing option for you girls if you want to get toned, lose weight and have limited time.

It’s only 40 min of your time, with minimal equipment (few dumbbells, b***y bands and yoga mat), LIVE training with personal trainer🖤

SIGN UP NOW and do not miss your chance to start your fitness journey NOW💪🏻🔥

Gender Party Reveal 💝🎀🫶🏼

Thanks everyone for being part of our special day💓

I still can’t believe… I will be a mom of girl 🫶🏼

📣 BIG NEWS❗️ I’m launching a NEW ONLINE MARATHON🔥🔥🔥 START IN OCTOBER 17th❗️

Online Marathon for 21 days includes:
✔️ 40 min workouts 3 times/week via Zoom
✔️ Meal plan for 21 days for losing / maintaining weight
✔️My favourite Recipe book
✔️Uploaded workout videos in chance if you missed the session
✔️Live chat

You can get all this for only $45🫣🔥

Follow the link in my BIO to SIGN UP

WEIGHT GAIN DURING PREGNANCY 🤰

I always tell my clients “Food is just a fuel, not as a source of pleasure. Control your portions and what you eat."

From my experience, when you are in the first months of pregnancy, you don’t really understand what is happening to you, hormones jump, you really can’t be too much active, and you start eating everything in your way. This is how the first kilograms were gained.

But the women’s body is an amazing mechanism. It always knows what he lacks and what needs to be replenished.

If a woman is initially overweight, then it is normal to gain about 7-10 kg for the entire pregnancy.
Underweight women will need to gain more (13 to 18 kilograms).

Yes, you always need to control food, but if it doesn’t quite work out during pregnancy, remember that this period is not permanent and enjoy every day. Gradually add some workouts and activities when you start feeling better. In any case, you will start working off the pounds you have eaten after the birth 😉👌🏼

GETTING PREGNANT WITH PCOS 🤰

For 15 years I lived with the thought that if I want to get pregnant, I would have to go a long way through doctors, medications and treatment.

PCOS is a common condition that affects how a woman's ovaries work ( irregular periods as once in 3/6/12 months, high levels of "male" hormones in your body, pain in your lower belly, weight gain, oily skin or acne) .

From my experience, I have never been took hormones (although all doctors prescribed them to me), I ate balanced diet (normal amount calories per day, and the correct ratio of macros), I have always an active lifestyle. Yes, I have always lived with abdominal pain, but I will say one important observation - with regular exercise in the gym, cardio, balanced diet (rich of protein, fibers and plenty of water), I pretty adjusted my period (once in 30-60 days).

The problem of getting pregnant in women with PCOS is in irregular periods. Stress also plays a big role in this.

I am not a doctor to give you recommendations, I only share my experience and observations. My advice is to improve your daily discipline in fitness and nutrition, do not stress and let the thought about getting pregnant go. Be happy every day. And your life harmony will help you achieve your goals❤️

Let me know if you have any questions 😘

HOW I SPENT MY SUMMER🤰My 1st trimester

Whenever I imagined my pregnancy, I made plans to do many projects, work, travel, activities. In fact, I spent almost all summer like this: sickness, food, sickness again, work, sleep, fatigue. I was in a state when you don’t know what to do so as not to feel it 🫣 It was a completely new strange feeling for me when you do not feel yourself, and life passes you by.

The most difficult thing for me was to accept that your body is changing, that neither training nor food can affect it. I tried my best to continue to train, but the pregnant body tells you to slow down and chill. And during the break between work, I went to bed, and not, as in ordinary life, rushed to the gym.

If you have been actively involved in fitness, it is recommended to continue activity, but of course without weights, exhausting cardio or stressful long workouts, ☝🏼and only after consulting a doctor. My doctors advised me to take care of myself and not to be too active as I had some limitations due to the PCOS. Many girls asked about my experience how to get pregnant with PCOS, so please don’t miss my next post ❤️

Photo by 🖤

PREGNANCY MYTHS

❌Pregnant women are fragile and should not exert themselves. This includes regular exercise, cycling classes, exercise will always stimulate premature labour.
💯Pregnancy is a state of health, not a disease or illness. Women need not discontinue regular daily activities, such as active living and structured exercise.

❌ Eating for two is quite literal - extra helpings feed the baby.
💯 The diet is increased by 300-500 kcal per day

❌ The s*x of the baby can be determined by the pulse or the size and shape of the abdomen.
💯 The s*x of the baby can only be determined by genetic screening. Everything else is just guessing🤷🏼‍♀️

❌ Abs exercises during pregnancy are forbidden as it may harm the baby
💯 Abdominal exercise in pregnancy is fine and should be performed within guidelines, often modified after the fourth month👌🏼

HOME WORKOUTS

It doesn't matter where you workout - in the gym or at home, on the street or on vacation. The most important thing is to stay on track. That’s why I create Online Programs and Online Marathons.

Girls, I promise that very soon I will start my Online Marathons. But for now, I recommend you start with my online products - “Super Body” program or Remote 1-on-1 Training. For more details please check the link in my bio💪🏻❤️

❗️LAST OUTDOOR CAMP THIS SUMMER❗️START - NEXT WEEK

There’re 3 evening groups in 3 locations - Etobicoke, North York and DT

Don’t miss the chance to join us 🔥🔥🔥

Follow the link in my BIO to sign up or DM me💋

How do you spend this summer❓Have you fulfilled all your plans❓

I haven’t yet😬 And it’s been almost half of the summer passed. I would like to explore some nice places like small waterfall or lakes in Ontario. Do you know any nice places like that❓

Life is a balance between rest and movement. Sometimes we need just rest🤫 Happy Weekend💋