Fitness Body and Mind

I wanna tell you about my obstacles to my dream body ,guys 😏

I’m not perfect and I know what I do wrong ,just sharing with you my bads 😬to motivate you and myself as well 🤗:
#1 Sometimes I overeat,yes, it happens when the food is to delicious,when I want to try everything or I’m afraid that I won’t eat in near future and need to be overloaded than to die of hanger

Solution : I just need to refuse from the extra food consumption and replace it with water, plain vegetables or maybe dry white wine in the evenings

2. Breakfast is not always perfect : pancakes and bacon 🥓 (which is too fat)are my weakness sometimes

Solution is to exclude pancakes or any bakery 🥯 and replace it to rice cake or sourdough toast

3. Under controlled intake of calories during snacks . I love nuts ,the problem is I can eat them forever 🫢Which comes out of the calories control and make me even have a stomachache

Solution is to restrict the amount of snacks during the day tracking the calories on ,and just changing it to lower calories

4. I love Coffee with milk ,Coffee with sugar 😂is good ,but giving so many calories and making the metabolism work slower because does not digest well

The solution is to refuse from any kind of milk in coffee and put less sugar (not white or sweetener,but brown or coconut )excluding it completely in a while

5. My workouts are good ,but need to be more challenging to get my fitness goals which are toned and masculine hamstrings, better glutes shape and of course 6 pack 😍

Solution is to make workouts more functional, adding more sets , including HIIT twice a week minimum , raising time on the treadmill

Guys,do you have any of those problems? Share with me, I hope I’m not alone 😅

To everyone who has bad thoughts about me, I am who I am ,yeah 👽

Your fat gonna melt and you’ll become toned if you do these my recommendations 👇

1. Do 1-1.5 hours workouts 3 times per a week ,which include cardio,resistance and body weight exercises for whole body!

2. refuse from any products made of wheat flour !

3. Do not eat after 7 pm (only fruits 🍎)

4. eat the food (milk products , cheese) with lower percentage of fat !

5. forget that chips exist !

6. switch ice cream, candies and pastry to smoothie, dried fruits and berries ,organic jello or nuts 🌰 !

7. choose the food with the lowest percentage of sodium !

8. Instead of various types of sauces ,choose olive oil or avocado 🥑 oil!

What is the hardest number for you ?!😃
….

Ваш жир растает, и вы станете подтянутым, если будете выполнять мои рекомендации 👇

1. Выполняйте 1-1,5-часовые тренировки 3 раза в неделю, которые включают кардио, силовые упражнения и упражнения с собственным весом для всего тела!

2. отказаться от любых изделий из пшеничной муки!

3. Не ешьте после 19:00 (только фрукты 🍎)и воду

4. ешьте пищу (молочные продукты, сыр) с меньшим процентом жирности!

5. забудьте о существовании чипсов

6. Замените мороженое, конфеты и выпечку на смузи, сухофрукты и ягоды, органическое желе или орехи 🌰 !

7. Выбирайте продукты с наименьшим процентным содержанием соли!

8. Вместо разных видов соусов выбирайте оливковое масло или масло авокадо 🥑!

Какой самый сложный номер для тебя?!😃

Meet my little Moana,guys😍

Before having a child I was concerned about my figure after childbirth and breastfeeding,but I can tell you: Now at my 38 , I like my body more than before I had my daughter 😜So ,age and children is not an excuse for not looking good 😊

You are making your body now,you are making your body now! Not tomorrow !

What happens after 40 with poor posture?

Turns into a pumpkin? Well, almost.

Check out the picture👆🏻
This is the so-called widow's hump or withers - a benign growth, a lipoma, consisting of dense fatty deposits.

The hump got its name back in the Middle Ages, when most women at that age became widows. This neoplasm not only adds no beauty to a woman (and a man), but can also become hazardous to health.

Besides aesthetics, it is also a great detriment to health, especially to everything above.

Feel free to Dm if you have questions about yoga 🧘🏻

5 weird Facts about me
⠀
1. I’m in love with convertibles. It makes me feel life to the fullest 😍it always was my dream 💭 and I feel I accomplished it, but I have new dreams and better goals 😍
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2. My first education is a choreographer diploma and I appreciate my mom who supported me with studying at the College
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3. I was a dance teacher when I was in 10 th grade. I really loved the time I taught younger schoolgirls dancing 💃
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4. I graduated from music 🎶 school when I was in high school, but in the beginning of this story my younger sister signed up for the school, then she quit and I started 😉since that time I can’t help living without singing and performing. I’m currently performing in with a band Tea Time
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5. Since 2018 I’ve lived to 5 different states in America: first was Florida(Miami), Pensilvania, Indiana, California and now Alabama 😜
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What is the weirdest fact you found out about me? 🤩

Happy Mother’s Day 💝
💕💕💕💕💞💞💞
⠀
   The most beautiful word
    On the lips of mankind
    is the word “ Mother”,
    and the most beautiful
           call is the call of
              “My Mother”.
⠀
    It is a word full of hope
    and love, a sweet and
    kind word coming from
    the depths of the heart.
               The mother is
                 everything.
⠀
     She is our consolation
     in sorrow, our hope in
     misery, and our strength
     in weakness. She is the
     source of love, mercy,
             sympathy, and
               forgiveness.
⠀
    Everything in nature
    bespeaks her. The sun
    is the mother of earth
           and gives it its
    nourishment of heart;
       it never leaves the
   universe at night until
   it has put the earth to
   sleep to the song of the
   sea and the hymn of birds
   and brooks. And this earth
   is the mother of trees and
   flowers. It produces them,
   nurses them and weans them.
⠀
The trees and
   flowers become kind
   mothers of their great
   fruits and seeds. And
   the mother, the prototype
   of all existence, is the
   eternal spirit, full of
        beauty and love.
⠀
                   -Kahlil Gibran

is very healthy and affordable,you’ll need just ingredients:
Boiled beet
Boiled potatoes
Pickles
Boiled beans🫘
Boiled carrots
Sauerkraut
A little bit OF onion

Let me know if you want to cook it 😜

Hi everyone! I wanted to invite you to train with me on Kickoff! It's a new personal training and nutrition coaching service where I build custom weekly plans for YOU and then coach you through it all 5 days a week via text, phone, and app. Best part is it's only $3 a day. And I can get you a $25 discount on your first month!
Link in my bio!