Lucia Rusnakova - Personal Trainer

Lucia Rusnakova - Personal Trainer

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Lucia Rusnakova - Personal Trainer, Personal trainer, .

Personal trainer ( private sessions 1-1 or 2-1)
Group sessions and small group sessions up to 5 people
Fit mamas
Fitness model (2013 &2016)
Mum to one
Family,work,training,clean eating,sleep-all can be done!

10/02/2020

The deadlift is one of the most important exercises in any serious gym-goer’s locker, but it’s also one that can be tough to get to grips with, especially when you’re relatively new to the weights room. Small flaws in your technique can lead to potentially big injuries, particularly to the lower back, and so it’s certainly a move you should be careful with until you know your form is spot-on.

So if you are worried about the load on your lower back, the sumo deadlift is a great alternative to try. It’s a simple variation in which you adjust the width of your feet, a change that moves your upper body closer to the ground and so reduces how far you have to lean over to grab the weight.
By changing your stance you also shift the focus of the exercise off your hamstrings on to the glutes and hips. Doing deadlift variations like this hits the key muscles at a different angle from the standard move, so you will find that the sumo deadlift ultimately improves your performance in the deadlift proper. That means that even if you’re certain your deadlift form is on point, it’s worth adding the sumo variation to your gym routine.

Stand with your feet wider than shoulder-width apart, and your toes pointing out at a 45° angle, rather than straight ahead. Bend at the hips to lower and grab the bar. Opt for whatever grip you normally use for a deadlift, whether that’s overhand or a mixed grip, with one underhand and one overhand.
Make sure your back is flat in this bottom position and be careful not to round it at any point during the exercise. Drive through your heels and extend your knees and hips to lift the bar to mid-thigh height. Pull your shoulders back at the top of the move, then carefully lower the bar back to the ground, still being mindful not to round your back.

08/01/2020

🏆 TODAY IS MY TOMORROW. IT’S UP TO ME TO SHAPE IT, TO TAKE CONTROL AND SEIZE EVERY OPPORTUNITY. THE POWER IS IN THE CHOICES I MAKE EACH DAY. I EAT WELL, I LIVE WELL. I SHAPE ME. And you can too 🏋🏻‍♀️ the time is now to take control of your life and make it the best you can. What are you waiting for? I’m now also based in an amazing PT studio in south Croydon give me a shout and let’s start working towards your goals 💯👍🏽

09/05/2019

PB on deadlift today 130kg babyyyy yes 🤩🙌🏽 not the best form but it’s there 👀🏆

10/04/2019

Yessss baby 100kg for 4 reps and I didn’t feel like dying 😂 next week we going up I’m coming for you 110kg 🙌🏽🏆

03/05/2017
Timeline photos 05/04/2017

Good afternoon beautiful people x
I hope you are all enjoying this lovely weather and the more sun the less we are going to wear so why don't we get into a best shape possible and feel happy?💪🏽💪🏽💪🏽
As I promised I will be trying different days/times in April to see what works best.

Starting next Monday 10th April at 11am in Rickman hill park.
Bootcamp style class full of fun and hard work which pays off.
Only £3 per class during the April 🙊👍🏼

Let's do it 🏃🏻‍♀️ spread the word and I will see you next week 🥊

All you news is yourself full of energy with bottle of water and suitable gym wear.

Looking forward to this 👯☀️

If you have any questions please comment below or drop me a message x

15/03/2017

Whatever your goal is I can help you achieve it 💪🏽
Let's do it now not later because later sometimes becomes never x
07864280428 or Email me: [email protected]

Timeline photos 31/12/2016

Last day of 2016 🙊
Enjoy it and be happy.
I'm back on it from tomorrow.
Food prep and light exercise at home maybe a jog.
Don't wait for too long. The best time to start is tomorrow 💪🏼
Do your healthy shopping today and make sure you get rid of all the rubbish in your house so you are good to start 👍🏼

There will be a lot to look forward to in 2017 I'm soooooo excited!
Let's do it 😘

I only have 2 spaces left for personal training during the daytime if you interested grab them now if not message me for an exercise and nutrition plan and let's start!

Have a fabulous day everyone 🍾🍾🍾.

Timeline photos 20/12/2016

50% OFF my nutrition and exercise guide if purchased by 23rd December.
Don't miss out on this great deal.
This can be a great start in January.
💪🏼💪🏼💪🏼
Get in touch [email protected]

Photos from Lucia Rusnakova - Personal Trainer's post 12/11/2016

Happy Saturday everyone x
Have a lovely day, smash up your goals, be with your loved ones, enjoy, laugh and eat good food 😘👍🏼💪🏼💪🏼💪🏼

22/10/2016

It can be done anywhere 💪🏼 after 8km walk with my baby (extra 16kg😂🙊)
Feeling great x

Enjoy your weekend guys 😘

Timeline photos 13/09/2016
Timeline photos 29/07/2016

This is why I love what I do so much! This girl has been working her ass off and I'm so proud of all her achievements so far but there is so much more to come 😘😘😘

Photos from Lucia Rusnakova - Personal Trainer's post 26/07/2016

What a lovely morning 🙊😍 massive difference training adults and training with the kids.
I hope everyone had fun and I will see you soon again 😘💪🏼👍🏼

25/07/2016
Timeline photos 15/07/2016

The myth that ultra-fit people don’t enjoy a drink from time to time and live on nothing but chicken, broccoli and brown rice is just that -- a myth. “One thing I’ve found that separates people who’ve been more successful with maintaining their fitness and physique is embracing moderation in their nutrition. In other words, they follow the 85/15 rule. This means that if 85 percent of the time you eat in the way that emphasizes fruits and vegetables and high-quality meats, eggs and fish while limiting processed food, simple sugar, hydrogenated oil and alcohol, then 15 percent of time you can eat whatever you want,” he says. In real-world terms, that’s about one in every seven meals.
Have a lovely weekend everyone x

Lucia

08/07/2016

TRYING TO CHANGE YOUR LIFESTYLE BUT STILL WANT THAT OCCASIONAL DRINK OR SWEETS?
Trust me we all have been there.
All my clients ask me on the beginning "what about the alcohol? What about occasional treat/ take away? "
My answer? You are not serious enough!
If you really think about this things while you trying to get healthy and fit then you need to think again and decide what's more important.
Now. I know it is easy said than done but YOU CAN DO IT!!!
You don't have to give up your favourite treats forever but you do need to stick to healthy nutritious eating for some time.
Your body need to get into different mode and yes later you will be able to have your treats.
Also what makes it a bit easier?
Have a plan and stick to it.
Plan your food ahead, cook more and store it in plastic containers, don't buy anything that could let you down!!!
Have a vision/ goal on the end or reward yourself for hard work.
For example you might be more likely to stick to the diet when you know you have a holiday/wedding/ different important occasion coming up.
Reward yourself with new outfit or something that will make you feel good about all what've you done.
DON'T EVER GIVE UP BECAUSE YOU NEVER KNOW HOW CLOSE YOU ARE TO REACHING YOUR DREAM!!!

Love

Lucia

# # #

07/07/2016

Don't try to change everything at once and don't expect the results to come straight away!
Your weight gain or health issues didn't just grow over one night.
We need to appreciate our body not just how it looks but also how does it feel and looks inside.
I'm far away from when I just wanted to look good. There is so much more into it.
Your energy levels, your overall health, the ability to run around with your children/ grandchildren and much more.
It is important to make small changes in your lifestyle TODAY!
- drink more water (3 litres a day)
- full up your plate with loooots of veggies
- snack on good food - fruit, nuts, seeds, white low sugar yoghurts, veggies, ryvitas, smoothies
- add little activities in your daily routine
- go for a walk
- get up early and plan your day so there is not time wasted
- laugh a lot
- surround yourself with happy, positive and good people
-don;t waste your time because that's the only thing we never get back x
ENJOY YOUR DAY AND MAKE THE MOST OUT OF IT!
Love
Lucia # # #

Timeline photos 13/06/2016

So back on it! I hope you all started your week the best way possible 👍🏼
It's 3 weeks after my competition and last week of holiday in beautiful Malta of course enjoyed myself with all the food and drinks but I'm so happy to be back on track.
Morning leg session wow I didn't sweat so much in ages 😂
Followed by cooking some healthy foods finally 🙊 and chasing my little monkey around .
2 classes back to back and I'm ready for shower and bed!😳😁
I hope you enjoyed your day as I did ;)
Lots of love x
Now get some rest and let's smash it tomorrow again 😘😘😘
Night night x

Photos from Lucia Rusnakova - Personal Trainer's post 03/06/2016

There will be obstacles, there will be tears, disappointment and much more but what counts is that you keep going keep pushing as long as you breathe because there isn't such a thing like impossible 💪🏼
Well done to my girl Jayne Mendoza for sticking to her diet, training, staying positive even there were hard times and actually learning what food is good and what's bad!
She lost about 2 stone since training with me and this is only beginning 🙊
Keep going babes you got this x
Love you lots 😘😘😘

Timeline photos 03/06/2016

Happy Friday everyone!
Last session before our holiday 😁😎☀️☀️☀️
Lucky enough to have my two girls joining me for it!
Bring it ooooon 💪🏼💪🏼💪🏼

Photos from Lucia Rusnakova - Personal Trainer's post 23/05/2016

What an amazing weekend!
Back on stage after almost 3 years and after having a baby 🙊
I have placed 3rd in yummy mummy and I have such a great time with lots lovely ladies 😘😘😘
Now back to reality but also back to training from tomorrow!
Have a lovely rest of your Monday ❤️

Timeline photos 16/05/2016

What a yummy dinner last night!
Sea bass with sundries tomatoes, black olives, garlic, parsley, lemon zest with lovely salad 😘👍🏼

Timeline photos 03/05/2016

Get up and be awesome!
Ready to smash back and bicep 💪🏼💪🏼💪🏼
18 days till miss galaxy universe 🙊🙊🙊
18 days of super hard work, determination and saying no to chocolate and ice cream 😂
We got this girls!!!

Timeline photos 02/05/2016

Drink up - nazdravie 🙊😘👍🏼

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Videos (show all)

The deadlift is one of the most important exercises in any serious gym-goer’s locker, but it’s also one that can be toug...
PB on deadlift today 130kg babyyyy yes 🤩🙌🏽 not the best form but it’s there 👀🏆
Yessss baby 100kg for 4 reps and I didn’t feel like dying 😂 next week we going up I’m coming for you 110kg 🙌🏽🏆 #heavysqu...
Yessss baby 100kg for 4 reps and I didn’t feel like dying 😂 next week we going up I’m coming for you 110kg 🙌🏽🏆 #heavysqu...
Whatever your goal is I can help you achieve it 💪🏽Let's do it now not later because later sometimes becomes never x07864...
It can be done anywhere 💪🏼 after 8km walk with my baby (extra 16kg😂🙊)Feeling great x Enjoy your weekend guys 😘
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