Liana Osipova Fitness

Да, в женщине, как в книге, мудрость есть.
Понять способен смысл её великий
Лишь грамотный. И не сердись на книгу,
Коль, неуч, не сумел её прочесть.
Омар Хайям

IMPACT Magazine’s Canada’s Top Fitness Trainers 2020 | IMPACT Magazine How do I nominate someone? Simply fill out the online nomination form and press enter. Your nominations will be received at IMPACT’s head office in Calgary, AB. Provide as much information as you can about your nominee so IMPACT staff can accurately score them. Your comments matter.

Happy thursday! Busy gym? Get two plates and give this full body workout a try, if you have any questions - comment 👇👇👇
And don’t forget to ❤️🤓

Keep voting for me to be on the cover of MAXIM.
Link is in my previous post, ITS FREE. you can vote everyday!

Throwback to the photo shoot with and last summer.
Yay or Nay?

Lets talk skincare!
A few weeks ago I started using Fre skincare, and… its the bomb! Always found it hard to manage my breakouts after a sweaty workout, but I can definitely see a visible change after just a few weeks. I use 123FRE, which is a 3 step skincare routine designed specifically for active women. Three things I love the most about FRE
1. It was designed specifically for active women like myself
2. Day time face cream has SPF 30
3. Its 100% vegan and cruelty free
123FRE is a must for any active woman! Use code LianaFit for 15% off at checkout to buy your first 123FRE set. Link is in my bio!
PS. Fre has a 100% SATISFACTION GUARANTEED policy, so if you don’t like it (which won’t happen), you will get full refund, no questions asked! So why not try it??

✨🌒5 Ways to Get Better Sleep Without Sleeping More Hours 🌘✨
Don’t sleep more! 🛑 ✋ Sleep better 😴👌🏼 Working as a trainer I have to get up at 5am almost everyday🥴. By the time I get home, make dinner and do other chores sometimes it’s way past my bed time and I don’t always get my 8 hours. If you do- good for you!🤓 But for the rest of us who might be deprived throughout the week, getting the best out of your sleep is extremely important! 🌟🔥

1. Reserve your bed for sleeping and s*x💏. By not working, watching 📺, or using your 💻 in bed, your brain will associate the bedroom with just sleep and s*x, which makes it easier to wind down at night.

2. Take Magnesium. (Ask your 👩‍⚕️ before starting any new supplements) Honestly it changed my life. Magnesium is responsible for over 600 reactions within your body, but most importantly it helps you relax your body, mind, fall asleep within minutes AND wake up super fresh. It’s not a sleeping aid so it doesn’t make you sleepy in the morning :)

3.Keep your room cool.
Most people sleep best in a slightly cool room (around 65° F or 18° C). A bedroom that is too hot or too cold can interfere with quality sleep.😴

4. Nap the right way or don't do it at all.
First of all, nap for less than 30 minutes‼️Second, try to take your nap between 1-3 p.m. 🔆
If you take it after 4 p.m., your body will go into a long cycle, and you won't be able to wake up. You'll be like a 🧟‍♂️. That's why if you can't do it the right way, don't do it at all.

5. Use an app to wake up at the right time! Our sleep consists of cycles, wake up in the middle of it, and you will feel groggy for the rest of the day. Wake up at the end of the cycle -- before a new cycle begins -- and you will feel refreshed.
To wake up at the right time try using apps like Smart Sleep or Sleep Time. These kind of apps analyze your sleep, wake you up, even if it is 10 minutes earlier than your scheduled alarm. Those 10 minutes are the difference between feeling unrested and having a highly productive day.

Found it useful? Please ❤️

Ok let’s do this...
Well first of all, seriously glad to have real eyebrows, that are much closer together.
I guess the fact that I don’t like wearing very much clothes haven’t changed, but why am I smoking?
I never used to really understand when people would say - you need to find yourself. Now looking back, I was so lost... who did I want to be? I was going out partying 3 times a week, going to strange places with strange people and get super heartbroken over any guy that didn’t return my text. I would stare at myself in the mirror for hours, taking apart every flaw, just wishing to be a little taller, have fuller lips, be skinny, have more hair etc.
Now... I still didn’t get taller, but I was able to change a lot of other things. Completely new life style, had positive affect on all aspects of my life. I feel like I found my place, I have clear goals and I don’t just dream about changes, I actually work on myself to make changes happen.

Feeling bloated in the evening⁉️

I do too 😫 over the years I’ve tried all kinds of tricks to reduce bloating, some worked better than others.
So these are my 3 proven ways to reduce or avoid bloating:

1. First, try ruling out wheat or lactose intolerance. Personally, wheat and lactose don’t bother me, but just for an experiment I tried going without dairy for a week and it reduced bloating dramatically. 🥛 🧀

2. Be careful with cruciferous vegetables (like 🥦, cabbage, cauliflower etc) They contain raffinose — a sugar that remains undigested until bacteria 🦠 in your gut ferment it, which produces gas and, in turn, makes you bloat.
Saying that, those veggies are super good for you so keep eating the green stuff, but keep your portions in check and make sure to cook those, it may make your veggies easier to digest.

3. Drink peppermint tea ☕️ I found it really helps alleviate bloating.
Peppermint has relaxant and antispasmodic properties which improves the passage of both food and swallowed air through the digestive tract, allowing them to go through smoothly and without pain or discomfort 🐒

Do you have a trick to reduce bloating? Comment 👇👇👇






#фитоняшки #фитоняшка