Cherso Fitness

Hi, my name is Olga, I’m a personal trainer and fitness coach YMCA in Miami. I helping moms 25-49 years old to get in shape since 2017. I have current NASM and CPR Certification.

I have a lot of experience working both at the big box gym and at the private studio. And I love to be a personal trainer.

I like to provide results for my clients and every time when you come in you're going to get a personalized workout that tailored just for you.

My specialization is weight loss, muscular development, overall heath, strength, endurance and flexibility.
 
Get fit, be healthy and feel great with a local personal trainer.
 
Location: Aventura, YMCA Hallandale Beach
Work hours: 8am - 4pm

Привет, меня зовут Ольга. Я персональный тренер YMCA в Маями.
NASM and CPR Certificate.
Опыт персональных тренировок более 6 лет.
Я использую персональный подход для каждого клиента и довожу до результата в зависимости от Вашей цели.

Специализация: снижение веса, укрепление мышц, общий тонус, мобильность, гибкость.
Gym находится по адресу:
YMCA, Hallandale Beach FL

Work hours: 8am - 4pm

501 SE 1st Ave, Hallandale Beach, FL 33009



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What do you think about cheat meal this weekend? Do you plan it?

I think you're not such a bad idea to eat something that's not planned. Well, I think it's a bad idea to plan a bad meal😈

A healthy relationship with food implies that you have a normal attitude to food. That is, you don't plan to eat too much junk food.

It's normal when you let yourself accidentally eat pizza on a day off or at a restaurant with friends. it's not normal if you're waiting for a day off to order unhealthy food and eat too much.

I like 80/20% healthy/unhealthy food attitude. That way you don’t even need to have a cheat meal 🍽️



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Don’t forget to rest between sets🫦 it’s essential! You want to use fast burning type of energy. This type of energy we are using for strength training💪🏻
If you don’t rest enough it’s going to be just cardio with the weights. Which is not bed, but not enough for building muscles. You need to restore your energy that you just spent between 30 sec to 3 min🙌🏼

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How long can you be on a calorie deficit?

I f your cut your calories at the consistent deficit your metabolism starts to adapt. It may lead to metabolic damage.

So first thing that you want to do is to increase your metabolism. Try to build some muscles first for a few months and then start to cut.

Let’s say that you have a wedding coming up. The best way to pack on muscles for first 6 months is to lift some weights. You want to be stronger.

And then for the last month (3 weeks) you can start to cut with cardio or circuit training (or both). You can incorporate HIIT training or EMS. You probably gonna lose some muscles that you build. Just make sure that you hit your protein.

You don’t want to stay at deficit more than months, because your metabolism going to adapt and next time when you try to get lean is harder.

After you finished your event you can slowly increase your calories and continue to lift weights. You gonna be totally fine. The goal is to keep weight and don’t gain it back during next few months🏋️‍♀️



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How much exercise do you need?
It depends on your goals and current fitness level. If you want to loose way the best way to start at 2-3 times a week and than increase to 3-5 time a week if you want. But you can stay on 2-3 times a week and be totally fine.
For strength exercises, aim to work all your major muscle groups twice to three times each week, leaving 48 hours between each workout for recovery. If you choose to split your workouts to target a specific muscle group like split routine, that will require more frequent workouts. You can do 5 days a week).
Just make sure that you feel good after workout. You suppose to fell more energy. You don’t want to feel sore or bad after workout.



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When do you want to make next appointment ?⛹🏻‍♀️

If you plan to start working out in the gym and your main goal is to loose weight for first 3 months you don’t have to cut your calories and actually your may slightly increase your calories. You want to build some muscles first and increase your metabolism.
Your goal for first 3 months should be to get stronger in the gym, to get good exercise technique.
After 3 months if you feel stronger and you can see that you can lifting more weight and you feel tighter, now start to cut and you will be more successful💪🏻

About breathing during a crunch 🏄🏽‍♂️
You want to feel that you can bring your stomach down and flat while you breathe out. You do that by activating the Transverse abdominus muscle.
This muscle surrounds your midsection like a corset. It’s job to stabilize the core muscles and keep the midsection flat.
In fact if you suck in your stomach right now you would be using Transverse abdominus, not your abs. It’s like stomach vacuum idea 💡 When TVA is strong it pulls everything in nice and tight and gives the illusion of flat stomach 💪🏻🏋️‍♀️



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Proper resistance training involves full range of motion with resistance. 🏋️‍♀️
You encourage to move all kinds of different ways, when applied appropriately, you get stronger and more flexible 💪🏻



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Studies shows that lack
of sleep contributes to a hormone profile which makes building muscle all but impossible with growth hormone and testosterone being depressed, and muscle burning stress hormones like cortisol being elevated. If you are training hard you WILL NEED 7-9 hours of sleep every single night. This means on the weekends too. In my experience, hardgainers tend to need at least 8 hours of quality sleep for optimal results💪🏻



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If you are looking for the best and easy way to burn body fat, resistance training is for you.
And no, you don’t going to get bulky 😅 Because it’s no too easy to build a lot of muscles to look like bodybuilder 💪🏻
If you are want to get lean and look better you can do resistance training 2-3 times a week. It will increase your metabolism and you going to burn fat even if you just sit at your desk at work.
Muscles are very expensive metabolically active tissue. Your body will continue to burn calories even if you are finished working out within 48 hours.



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