officialyananova

Yana Nova

🥇VIP PERSONAL TRAINER
LONDON
FIT YOUR WAY 1 REP AT A TIME
workouts: yananova.com
diet watch on YouTube

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HOW TO BUILD PRINCESS SHOULDERS 🧝‍♀️🧝🏿‍♀️
1️⃣ 2 sets x 8 reps
Start with a Tricep isolating exercise, if you lack a slightly build tricep- this is your way to go!
2️⃣ 3 sets x 10-12 reps using a heavy weight on the first set and light weight for the remaining 2! 
Use the heavy weight to build your shoulders.
Use a light weight for the 2 & 3 set to exhaust your delts and sweat a little bit ;)
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📲: read my free diet & workout plans on www.yananova.com
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🎧: Seven ft Kathy - Colours if Rainbow
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HOW TO BUILD PRINCESS SHOULDERS 🧝‍♀️🧝🏿‍♀️ 1️⃣ 2 sets x 8 reps Start with a Tricep isolating exercise, if you lack a slightly build tricep- this is your way to go! 2️⃣ 3 sets x 10-12 reps using a heavy weight on the first set and light weight for the remaining 2! Use the heavy weight to build your shoulders. Use a light weight for the 2 & 3 set to exhaust your delts and sweat a little bit ;) ______________________________________________________________________ : read my free diet & workout plans on www.yananova.com ______________________________________________________________________ : Seven ft Kathy - Colours if Rainbow ______________________________________________________________________ - 2 days ago

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💭I remember walking the other day on the Londoner streets and while passing by an older woman I smiled. Oh man, why did I do it 😃 Instead of smiling back she started shouting and then eventually she apologised (after me completely ignoring her lol- is someone paying me to listen her shot? 😂) A challenge- try smiling at strangers while simply walking. It is so much fun! Besides that it teaches you to communicate again in the offline world.
I am wondering how our children will communicate one day- do you think mainly online or they’ll realise the benefits of an offline communication? 💬

💭I remember walking the other day on the Londoner streets and while passing by an older woman I smiled. Oh man, why did I do it Instead of smiling back she started shouting and then eventually she apologised (after me completely ignoring her lol- is someone paying me to listen her shot? ) A challenge- try smiling at strangers while simply walking. It is so much fun! Besides that it teaches you to communicate again in the offline world. I am wondering how our children will communicate one day- do you think mainly online or they’ll realise the benefits of an offline communication? - 4 days ago

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MY HIIT WORKOUT YESTERDAY 💃😱
💦 5 sets x 10-15 reps 
Thank you for carefully watching my stories sunshines!
In my new YouTube video (link in my IG bio) I apologise and explain everything to you...
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📲: read my free diet & workout plans on www.yananova.com
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🎧: no idea....
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MY HIIT WORKOUT YESTERDAY 5 sets x 10-15 reps Thank you for carefully watching my stories sunshines! In my new YouTube video (link in my IG bio) I apologise and explain everything to you... ______________________________________________________________________ : read my free diet & workout plans on www.yananova.com ______________________________________________________________________ : no idea.... ______________________________________________________________________ - 6 days ago

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So many questions from you regarding my eye.... Thank you for carefully watching my stories sunshines! 🎥 In my new YouTube video (link in my IG bio) I apologise and explain everything to you...
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📲: read my free diet & workout plans on www.yananova.com
______________________________________________________________________
🎧: @kled_mone 
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So many questions from you regarding my eye.... Thank you for carefully watching my stories sunshines! In my new YouTube video (link in my IG bio) I apologise and explain everything to you... ______________________________________________________________________ : read my free diet & workout plans on www.yananova.com ______________________________________________________________________ : @kled_mone ______________________________________________________________________ - 7 days ago

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My MOST FAV exercise for abs 💃
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1️⃣ Use elevated bench
2️⃣ Slightly touch bench with shoulders
3️⃣ Round your back at the top
4️⃣ 3 sets x 10-12 reps 😶😱
______________________________________________________________________
📲: read my free diet & workout plans on www.yananova.com
______________________________________________________________________
🎧: @kled_mone 
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My MOST FAV exercise for abs ______________________________________________________________________ 1️⃣ Use elevated bench 2️⃣ Slightly touch bench with shoulders 3️⃣ Round your back at the top 4️⃣ 3 sets x 10-12 reps 😶 ______________________________________________________________________ : read my free diet & workout plans on www.yananova.com ______________________________________________________________________ : @kled_mone ______________________________________________________________________ - 9 days ago

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My non gym life lol.
It’s both exciting and tiring to fly, but this video is to justify my excuse for my Social Media absence 😇😂

My non gym life lol. It’s both exciting and tiring to fly, but this video is to justify my excuse for my Social Media absence 😇 - 12 days ago

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GIRLS YOU NEED TO LIFY BOTH HEAVY & light to build muscles... same for guys!
I love to do pretty videos for Insta & boost this way my views (true - WhT to hide😂), but facts are facts.

So here are these facts:
🍙 EAT! For energy and lifting
🍙 EAT! For a feminine body
🍙 EAAAAT! For a healthy you
🏋️‍♂️ lift.
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1️⃣ I took a 20 kg plate for 2 sets x 5 reps with a push press action
2️⃣ 2 sets x 5 reps without push press
3️⃣ I took a 5 kg plate to repeat 1 with lighter weight
4️⃣ I took a 5 kg plate to repeat 2 with lighter weight

Sorry for the crappy video quality- will reupload later
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📲: read my free diet & workout plans on www.yananova.com
______________________________________________________________________
🎧: @joakimkarudmusic
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GIRLS YOU NEED TO LIFY BOTH HEAVY & light to build muscles... same for guys! I love to do pretty videos for Insta & boost this way my views (true - WhT to hide), but facts are facts. So here are these facts: EAT! For energy and lifting EAT! For a feminine body EAAAAT! For a healthy you 🏋️‍♂️ lift. ______________________________________________________________________ 1️⃣ I took a 20 kg plate for 2 sets x 5 reps with a push press action 2️⃣ 2 sets x 5 reps without push press 3️⃣ I took a 5 kg plate to repeat 1 with lighter weight 4️⃣ I took a 5 kg plate to repeat 2 with lighter weight Sorry for the crappy video quality- will reupload later ______________________________________________________________________ : read my free diet & workout plans on www.yananova.com ______________________________________________________________________ : @joakimkarudmusic ______________________________________________________________________ - 15 days ago

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S❄️me fancy dances in cold Bavarian mountains.
Life isn’t at the gym only and shouldn’t be spend there all the time.
Go out and enjoy the simple things, that make you happy the most.
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📲: read my 3 ingredients Low Carb High Protein Cookie recipe -> www.yananova.com
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S️me fancy dances in cold Bavarian mountains. Life isn’t at the gym only and shouldn’t be spend there all the time. Go out and enjoy the simple things, that make you happy the most. ______________________________________________________________________ : read my 3 ingredients Low Carb High Protein Cookie recipe -> www.yananova.com ______________________________________________________________________ - 17 days ago

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I defo don’t look like that all the time! Yesterday for example me and friends went out to an “all you can eat” -> again 😀 thus I don’t expect to be shredded in the near future :) But that’s okaaaay, you know, since I’ve learned how to manage my diet for getting leaner.
I see this trend tho, that so many people are doing- eating loads of calories (like 5k, 10k, some even more), with which they want to prove, that one can still get back on track after eating so much. That’s true! Yes. 👍 But overeating and then dieting down so often is going to damage your metabolism and thyroid! So be careful with these challenges.
I hope you all had a great vacation and time with your family, I definitely loved staying with my parents for the holidays 😭♥️
Just FYI- I too haven’t been tracking my calories these past 2-3 weeks, have been eating all the 🍩🍫🥜🥂🍦🍖🥙🍟🌯 like some of you, haven’t been at the gym for straight 10 days, but how did I still stay in shape? Check out my website
📲 yananova.com
on which I talk about the Xmas belly and how to get rid of it, link in bio! Free tips btw :)
______________________________________________________________________
📲: read my free diet & workout plans on www.yananova.com
______________________________________________________________________

I defo don’t look like that all the time! Yesterday for example me and friends went out to an “all you can eat” -> again 😀 thus I don’t expect to be shredded in the near future :) But that’s okaaaay, you know, since I’ve learned how to manage my diet for getting leaner. I see this trend tho, that so many people are doing- eating loads of calories (like 5k, 10k, some even more), with which they want to prove, that one can still get back on track after eating so much. That’s true! Yes. But overeating and then dieting down so often is going to damage your metabolism and thyroid! So be careful with these challenges. I hope you all had a great vacation and time with your family, I definitely loved staying with my parents for the holidays ️ Just FYI- I too haven’t been tracking my calories these past 2-3 weeks, have been eating all the 🥜🥂🥙🌯 like some of you, haven’t been at the gym for straight 10 days, but how did I still stay in shape? Check out my website yananova.com on which I talk about the Xmas belly and how to get rid of it, link in bio! Free tips btw :) ______________________________________________________________________ : read my free diet & workout plans on www.yananova.com ______________________________________________________________________ - 19 days ago

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MY ABS WORKOUT
I did 5 reps from each exercise, then 1 min rest and again 5 reps each, done.

MY ABS WORKOUT I did 5 reps from each exercise, then 1 min rest and again 5 reps each, done. - 23 days ago

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MY XMAS WORKOUT WAS
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1️⃣ JUMPING ROPE 1 min
2️⃣ KNEE IN PUSH UP 10 reps
3️⃣ PUSH UP DELT RAISE 10 reps
4️⃣ CLIMBERS 1 min
5️⃣ HIGH KNEE JUMPS 30 sec
6️⃣ JUMPING SQUATS 30 sec
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read my free blog 📲 www.yananova.com
......
🎧 @kled_mone

MY XMAS WORKOUT WAS _________________________ 1️⃣ JUMPING ROPE 1 min 2️⃣ KNEE IN PUSH UP 10 reps 3️⃣ PUSH UP DELT RAISE 10 reps 4️⃣ CLIMBERS 1 min 5️⃣ HIGH KNEE JUMPS 30 sec 6️⃣ JUMPING SQUATS 30 sec ____________________________________________ read my free blog www.yananova.com ...... @kled_mone - 23 days ago

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OFF-ROAD WORKOUT
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1️⃣ Walking Lunges 10 reps
2️⃣ Frontal Clap Push Up 5 reps
3️⃣ Rare Clap Push Up 5 reps
4️⃣ Norma Push Up as many reps as possible
5️⃣ Walking Lunges as many as possible ✔️ 3 sets
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read my free blog 📲 www.yananova.com
......___________
🎧 @kled_mone - Hit The Road Jack

OFF-ROAD WORKOUT _________________________ 1️⃣ Walking Lunges 10 reps 2️⃣ Frontal Clap Push Up 5 reps 3️⃣ Rare Clap Push Up 5 reps 4️⃣ Norma Push Up as many reps as possible 5️⃣ Walking Lunges as many as possible ️ 3 sets ___________________________________________ read my free blog www.yananova.com ......___________ @kled_mone - Hit The Road Jack - 29 days ago

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Having fun with @sophiehughes3 & @giulia.accaputo 😂 They’re just so adorable hehe!!
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HIIT HOW TOs:

1. warm up ur legs
2. get a box
3. do 2 sets pushing a box only
4. do another 2 sets with some weight on it
5. put ur friends on the box & 2 more sets
6. 6 total sets ♨️
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read my free blog 📲 www.yananova.com
......___________
🎧 Kled Moné - Hit The Road Jack

Having fun with @sophiehughes3 & @giulia.accaputo They’re just so adorable hehe!! _________________________ HIIT HOW TOs: 1. warm up ur legs 2. get a box 3. do 2 sets pushing a box only 4. do another 2 sets with some weight on it 5. put ur friends on the box & 2 more sets 6. 6 total sets ️ ___________________________________________ read my free blog www.yananova.com ......___________ Kled Moné - Hit The Road Jack - 1 month ago

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Good mooooorning INSTAGRRRRRAM! Me & my gym buddy 😍 @by_marialedesma

Good mooooorning INSTAGRRRRRAM! Me & my gym buddy @by_marialedesma - 1 month ago

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Stop fckn around and tag 2 people that need to really understand how to foam roll!
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read my free blog 📲 www.yananova.com
......___________
🎧 Kled Moné

Stop fckn around and tag 2 people that need to really understand how to foam roll! ___________________________________________ read my free blog www.yananova.com ......___________ Kled Moné - 1 month ago

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Was uppppppp sunshines :)
Don’t let anything or anybody distract you from the goals you set to better yourself. Let them talk and do their thing. Nobody else matters. This is your time. NOW.
The movement may look weird, I know, I got a few messages haha, as a ballerina I had to do this one every time before dance class, it is very effective in helping those like me, who usually have hard times activating their Glutes while they squat with a big load or just squat in general.
Keep those Glutes tight and push through all the way up to where you will squeeze them at the top. The wide spread stance in any lower body exercise usually targets the Glutes more effectively. 
This is a video from yesterday, when I did a HiiT session. ♨️ I like to do a high rep glute warm up and activate my Glutes before I train. That way I can get the most out of my Glutes and really feel the burn throughout the session💯
Remember you can always add a light weight or just weight in general to any of these exercises for it to really become a workout ☝️
Good luck 🙌
_________________________
🎧 @kled_mone
_________________________
read my free blog 👩‍💻👩🏿‍💻
📲 www.yananova.com

Was uppppppp sunshines :) Don’t let anything or anybody distract you from the goals you set to better yourself. Let them talk and do their thing. Nobody else matters. This is your time. NOW. The movement may look weird, I know, I got a few messages haha, as a ballerina I had to do this one every time before dance class, it is very effective in helping those like me, who usually have hard times activating their Glutes while they squat with a big load or just squat in general. Keep those Glutes tight and push through all the way up to where you will squeeze them at the top. The wide spread stance in any lower body exercise usually targets the Glutes more effectively. This is a video from yesterday, when I did a HiiT session. ️ I like to do a high rep glute warm up and activate my Glutes before I train. That way I can get the most out of my Glutes and really feel the burn throughout the session Remember you can always add a light weight or just weight in general to any of these exercises for it to really become a workout ️ Good luck _________________________ @kled_mone _________________________ read my free blog ‍🏿‍ www.yananova.com - 1 month ago

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SUNDAY FUNDAY LEGDAY BIRTHDAY 😂
1️⃣ 3 x 10 -12
2️⃣ 2 x 10
3️⃣ 2 x 10
⏱ 60 sec rest between sets
🎧 Kled Mone
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@bridgetadshead these 3 exercises will strengthen your inner & outher thights :)
_________________________
read my free blog 👩‍💻👩🏿‍💻
📲 www.yananova.com

SUNDAY FUNDAY LEGDAY BIRTHDAY 1️⃣ 3 x 10 -12 2️⃣ 2 x 10 3️⃣ 2 x 10 ⏱ 60 sec rest between sets Kled Mone _________________________ @bridgetadshead these 3 exercises will strengthen your inner & outher thights :) _________________________ read my free blog ‍🏿‍ www.yananova.com - 1 month ago

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Those good old Hip Thrusts though... 😍
_________________________
read my free blog 👩‍💻👩🏿‍💻
📲 www.yananova.com

Those good old Hip Thrusts though... _________________________ read my free blog ‍🏿‍ www.yananova.com - 1 month ago

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