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πŸ₯‡VIP PT ️
Workouts for a feminine body & mindπŸ§˜β€β™€οΈ
Online Coaching @ yananova.com
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GLUTES & HAMSTRINGS
1 exercise, if you want to focus only on your Glutes & backside of your legs!
πŸ’ž 8-10 reps; with weight, if possible; 4 sets
πŸ”Š sound on πŸ˜‚ super funny the background sounds, when speeded up haha

: GLUTES & HAMSTRINGS 1 exercise, if you want to focus only on your Glutes & backside of your legs! 8-10 reps; with weight, if possible; 4 sets sound on super funny the background sounds, when speeded up haha - 8 days ago

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32 Comments
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@qalypzaspirit asked me for a workout for a #slimwaist
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Besides a right diet, working out your waist is important! These exercises are good to be done while holding for something unstable. This way your body focuses more on stabilising you through your core.
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1. Straight Leg Raises x 8-10
2. Bent Knees Leg Raises x 8-10
3. Straight Leg Touches x 8-10
πŸ’ž 4-5 sets

: @qalypzaspirit asked me for a workout for a #slimwaist . Besides a right diet, working out your waist is important! These exercises are good to be done while holding for something unstable. This way your body focuses more on stabilising you through your core. . 1. Straight Leg Raises x 8-10 2. Bent Knees Leg Raises x 8-10 3. Straight Leg Touches x 8-10 4-5 sets - 9 days ago

276 Likes
25 Comments
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@syattfitness did a cool job, such fake foods being sold as healthy nowadays lol.
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1. Dried fruits are sugar. Sugar without fiber. Meaning wrinkles without softening 😁 You don’t want this. Right?
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2. Fruits juices are sugar. Refer to point 1.
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3. See point 1
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4. See point 1. Sugar makes it hard to give up certain foods, if you’re trying to do so. :) And not only this, but isolated sugar makes you prone to Diabetes and other illnesses.
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@syattfitness did a cool job, such fake foods being sold as healthy nowadays lol. . 1. Dried fruits are sugar. Sugar without fiber. Meaning wrinkles without softening You don’t want this. Right? . 2. Fruits juices are sugar. Refer to point 1. . 3. See point 1 . 4. See point 1. Sugar makes it hard to give up certain foods, if you’re trying to do so. :) And not only this, but isolated sugar makes you prone to Diabetes and other illnesses. . - 10 days ago

167 Likes
28 Comments
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: WHOLE BODY lil sess
1. Box Sprint
2. TRX Single Leg Lunge x 8 reps
πŸ’ž 8-10 rounds

: WHOLE BODY lil sess 1. Box Sprint 2. TRX Single Leg Lunge x 8 reps 8-10 rounds - 11 days ago

263 Likes
16 Comments
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Honestly I can’t await for Summer to arrive! I miss the sunny warm days with a natural Vit D😍
* Tip: IG youblive in a darker country, take Vit D! If you are with a naturally darker skin type and live in a cloudier country- take Vit D!
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There are many good supplements, I personally use the Vit D from @doctorsbestvitamins, because their capsules are super clean, no BS inside (like flour or.. sugar wow) and because they have 5000 IU!
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** btw @kayyfit.ish_ just finished her workout- check out how gorgeous she looks!! πŸ’™

: Honestly I can’t await for Summer to arrive! I miss the sunny warm days with a natural Vit D * Tip: IG youblive in a darker country, take Vit D! If you are with a naturally darker skin type and live in a cloudier country- take Vit D! . There are many good supplements, I personally use the Vit D from @doctorsbestvitamins , because their capsules are super clean, no BS inside (like flour or.. sugar wow) and because they have 5000 IU! . ** btw @kayyfit.ish_ just finished her workout- check out how gorgeous she looks!! - 12 days ago

503 Likes
39 Comments
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: WHOLE BODY HIIT
1. Tricep Extension Squats x 12-15 reps
2. Squat Chops x 10-12 reps
3. Delt Raise Squats x 8-10 reps
πŸ’ž 4-5 sets

: WHOLE BODY HIIT 1. Tricep Extension Squats x 12-15 reps 2. Squat Chops x 10-12 reps 3. Delt Raise Squats x 8-10 reps 4-5 sets - 13 days ago

389 Likes
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: WHOLE BODY HIIT
1. Push Up x 8-10
2. Elbows x 8-10
3. Mountain Climbers x 10-15 sec
4. Airbike Sprint @max speed 10-15 sec
πŸ’ž 3 rounds

: WHOLE BODY HIIT 1. Push Up x 8-10 2. Elbows x 8-10 3. Mountain Climbers x 10-15 sec 4. Airbike Sprint @max speed 10-15 sec 3 rounds - 14 days ago

306 Likes
12 Comments
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: HIIT / SMITH MACHINE
______________________________________________________________________
1. Narrow Squats x 10
2. Nova Squats hehe (in Demi-Plie ballet position) x 10
3. Sumo Squats x 10
πŸ’ž 3-5 sets
πŸ’ž 20-30 sec rest

: HIIT / SMITH MACHINE ______________________________________________________________________ 1. Narrow Squats x 10 2. Nova Squats hehe (in Demi-Plie ballet position) x 10 3. Sumo Squats x 10 3-5 sets 20-30 sec rest - 16 days ago

206 Likes
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Coming to you Novas  w a nice upper sweat πŸ’¦ starting w a body stretch on a ball. Make sure that you feel your back and arms muscles a bit uncomfortable to stretch them nicely. I continued with a quick HIIT upper & lower body exercise, that actually burned me out!! Fire!! You can use either weight plates or dumbbells, make it a moderate weight for 12-15 reps @ 3-4 sets!! πŸ”₯
πŸ… πŸ…’πŸ…£πŸ…žπŸ…‘πŸ…¨:
Even PTs struggle guys and girls ☺️
I did a social media cleanse these days and to say it felt so good to be offline! I find myself nowadays struggling with keeping up with work and training myself, because besides a Personal Trainer on the go I am also a CEO of my marketing company and sometimes it gets really busy. In the past I would often neglect my own health and fitness so that I can focus my time on coaching, but of course that didn’t work out well on the long term. I would stay awake during nights at airports to take my next flight with my client and would excessively drink coffee to, of course afterwards, keep UP my energy.
I would take Uber πŸš– to travel all the time, even when the distance is a walking one, just because I don’t have time to WALK- weird right? I say β€œbad priorities” to that one. I’d even take Uber to my gym, which is exactly 10 min walking distance from my home ahhh 😳 I’d order food online to save time and do the grocery shopping online to meet less people offline, because I found myself exhausted, when being constantly surrounded by  human beings. As an entrepreneur I would sometimes find myself awake at night, struggling to fall asleep for 4 hrs, thinking about my company, how my people are doing, am I doing ENOUGH for them or if my client succeeded at the meeting. When I catch myself thinking about work when instead needed to be asleep I then try to πŸ§˜β€β™€οΈ, but oh hell - that’s not always working for me πŸ’†β€β™€οΈ haha. Yesterday I counted 75 πŸ‘and fell asleep, woke up again  and fell asleep again and so up until 6am. But man I can’t tell you how I feel once I wake and get up! I actually can’t stay in bed like most people do, I personally kick my ass off and go do my stuff, because being an entrepreneur & PT is the most exciting job for me!! πŸ’–
🌿 New priorities now.

: Coming to you Novas w a nice upper sweat starting w a body stretch on a ball. Make sure that you feel your back and arms muscles a bit uncomfortable to stretch them nicely. I continued with a quick HIIT upper & lower body exercise, that actually burned me out!! Fire!! You can use either weight plates or dumbbells, make it a moderate weight for 12-15 reps @ 3-4 sets!! πŸ… πŸ…’πŸ…£πŸ…žπŸ…‘πŸ…¨: Even PTs struggle guys and girls ️ I did a social media cleanse these days and to say it felt so good to be offline! I find myself nowadays struggling with keeping up with work and training myself, because besides a Personal Trainer on the go I am also a CEO of my marketing company and sometimes it gets really busy. In the past I would often neglect my own health and fitness so that I can focus my time on coaching, but of course that didn’t work out well on the long term. I would stay awake during nights at airports to take my next flight with my client and would excessively drink coffee to, of course afterwards, keep UP my energy. I would take Uber πŸš– to travel all the time, even when the distance is a walking one, just because I don’t have time to WALK- weird right? I say β€œbad priorities” to that one. I’d even take Uber to my gym, which is exactly 10 min walking distance from my home ahhh I’d order food online to save time and do the grocery shopping online to meet less people offline, because I found myself exhausted, when being constantly surrounded by human beings. As an entrepreneur I would sometimes find myself awake at night, struggling to fall asleep for 4 hrs, thinking about my company, how my people are doing, am I doing ENOUGH for them or if my client succeeded at the meeting. When I catch myself thinking about work when instead needed to be asleep I then try to πŸ§˜β€β™€οΈ, but oh hell - that’s not always working for me ‍♀️ haha. Yesterday I counted 75 and fell asleep, woke up again and fell asleep again and so up until 6am. But man I can’t tell you how I feel once I wake and get up! I actually can’t stay in bed like most people do, I personally kick my ass off and go do my stuff, because being an entrepreneur & PT is the most exciting job for me!! New priorities now. - 19 days ago

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Drinking coffee is "more likely to benefit health than to harm it" for a range of health outcomes, say researchers in The BMJ today.
They bring together evidence from over 200 studies and find that drinking three to four β˜•οΈ a day is associated with a lower risk of death and getting heart disease compared with drinking no coffee. Coffee drinking is also associated with lower risk of some cancers, diabetes, liver disease and dementia.
πŸ’β€β™€οΈ However, they say drinking coffee while 🀰 may be associated with harms, and may be linked to a very small increased risk of fracture in women.
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The included studies used mainly observational data, providing lower quality evidence, so no firm conclusions can be drawn about cause and effect, but their findings back up other recent reviews and studies of coffee intake. As such, they say, excluding pregnancy and women at risk of fracture, "coffee drinking appears safe within usual patterns of consumption" and they suggest that coffee could be safely tested in randomised trials.
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Drinking coffee was consistently associated with a lower risk of death from all causes and from heart disease, with the largest reduction in relative risk of death at three cups a day, compared with non-coffee drinkers. Increasing consumption to above three cups a day was not associated with harm, but the beneficial effect was less pronounced.
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Coffee was also associated with a lower risk of several cancers, including prostate, endometrial, skin and liver cancer, as well as type 2 diabetes, gallstones and gout. The greatest benefit was seen for liver conditions, such as cirrhosis of the liver.
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Finally, there seemed to be beneficial associations between coffee consumption and Parkinson's disease, depression and Alzheimer's disease.
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There was less evidence for the effects of drinking decaffeinated coffee but it had similar benefits for a number of outcomes. Just be careful :) how your β˜•οΈ was decafeinated as there’re harmful to you ways at doing so. .
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Having aπŸ₯€before a session w. 
@e.almutaiwaie & @giuliabonanzinga

: Drinking coffee is "more likely to benefit health than to harm it" for a range of health outcomes, say researchers in The BMJ today. They bring together evidence from over 200 studies and find that drinking three to four ️ a day is associated with a lower risk of death and getting heart disease compared with drinking no coffee. Coffee drinking is also associated with lower risk of some cancers, diabetes, liver disease and dementia. ‍♀️ However, they say drinking coffee while 🀰 may be associated with harms, and may be linked to a very small increased risk of fracture in women. . The included studies used mainly observational data, providing lower quality evidence, so no firm conclusions can be drawn about cause and effect, but their findings back up other recent reviews and studies of coffee intake. As such, they say, excluding pregnancy and women at risk of fracture, "coffee drinking appears safe within usual patterns of consumption" and they suggest that coffee could be safely tested in randomised trials. . Drinking coffee was consistently associated with a lower risk of death from all causes and from heart disease, with the largest reduction in relative risk of death at three cups a day, compared with non-coffee drinkers. Increasing consumption to above three cups a day was not associated with harm, but the beneficial effect was less pronounced. . Coffee was also associated with a lower risk of several cancers, including prostate, endometrial, skin and liver cancer, as well as type 2 diabetes, gallstones and gout. The greatest benefit was seen for liver conditions, such as cirrhosis of the liver. . Finally, there seemed to be beneficial associations between coffee consumption and Parkinson's disease, depression and Alzheimer's disease. . There was less evidence for the effects of drinking decaffeinated coffee but it had similar benefits for a number of outcomes. Just be careful :) how your ️ was decafeinated as there’re harmful to you ways at doing so. . . Having aπŸ₯€before a session w. @e.almutaiwaie & @giuliabonanzinga - 22 days ago

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26 Comments
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Upper Body session with the Master himself- @jonvwilliams πŸ’¦πŸ’§πŸ”
I’ve neglected my performance of a few main lifts and decided to start training with a coach and get back into bench pressing.
I did 5 beautiful reps @35 kg and although that isn’t my max I am super happy for my performance ☺️
Do you bench press?

: Upper Body session with the Master himself- @jonvwilliams I’ve neglected my performance of a few main lifts and decided to start training with a coach and get back into bench pressing. I did 5 beautiful reps @35 kg and although that isn’t my max I am super happy for my performance ️ Do you bench press? - 22 days ago

299 Likes
20 Comments
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: SPRINTS
______________________________________________________________________
1. 15 sec super fast, 45 sec jog
2. 15 sec rope skipping
πŸ’ž 3-4 sets

: SPRINTS ______________________________________________________________________ 1. 15 sec super fast, 45 sec jog 2. 15 sec rope skipping 3-4 sets - 23 days ago

274 Likes
24 Comments
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Oh I so hated bathing in the cold Atlantic as you can see my foot carefully inspects the temperature πŸ˜‚πŸ’β€β™€οΈ
Now after I met the @iceman_hof I do cold showers and swim during winter nights with my friends in the same cold Atlantic waters 😁 Everything is mind-set. You can be strong or weak. Set it up right.

: Oh I so hated bathing in the cold Atlantic as you can see my foot carefully inspects the temperature ‍♀️ Now after I met the @iceman_hof I do cold showers and swim during winter nights with my friends in the same cold Atlantic waters Everything is mind-set. You can be strong or weak. Set it up right. - 24 days ago

332 Likes
5 Comments
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: HIIT / SMITH MACHINE
______________________________________________________________________
1. Sumo Squats, tempo 4 sec down 1 sec at bottom 1 sec up x 10
2. Barrow Wide Squats x 10
3. Close Stand Squats x 10
πŸ’ž 4-5 sets

: HIIT / SMITH MACHINE ______________________________________________________________________ 1. Sumo Squats, tempo 4 sec down 1 sec at bottom 1 sec up x 10 2. Barrow Wide Squats x 10 3. Close Stand Squats x 10 4-5 sets - 24 days ago

250 Likes
13 Comments
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Ok it’s Saturday morning and I’m showing you what I prepared for my omnivore clients.
______________________________________________________________________ πŸ…‘πŸ…”πŸ…’πŸ…˜πŸ…ŸπŸ…”
______________________________________________________________________
1. Boil some eggs
2. Leave them aside for 8-10’
3. Put now the πŸ₯šπŸ₯š in cooooold H2O to freeze their nuts
4. Peel their frozen nuts πŸ™ƒπŸ˜‚
5. Half them and separate the yolks in a bowl
6. Put the egg whites in a biiiiig wide plate & make them wait prepared 😜
7. Now add to the yolks salt, pepper, tomatoes, cooked chicken, bacon, mayo, mustard, avocado.... Jeez just add everything that comes into your mind 🀣
8. Now put some spoons from the yolk mix into the egg whites’ bellies- DOOONE!
______________________________________________________________________
So easy, so peasy πŸ₯—πŸ₯šπŸ…πŸ₯‘ so not lemon squeezy πŸ˜„πŸ‘©β€πŸ³
Btw @fit4task says it’s better to steam eggs, rather boiling. Your opinion novas?

: Ok it’s Saturday morning and I’m showing you what I prepared for my omnivore clients. ______________________________________________________________________ πŸ…‘πŸ…”πŸ…’πŸ…˜πŸ…ŸπŸ…” ______________________________________________________________________ 1. Boil some eggs 2. Leave them aside for 8-10’ 3. Put now the πŸ₯šπŸ₯š in cooooold H2O to freeze their nuts 4. Peel their frozen nuts πŸ™ƒ 5. Half them and separate the yolks in a bowl 6. Put the egg whites in a biiiiig wide plate & make them wait prepared 7. Now add to the yolks salt, pepper, tomatoes, cooked chicken, bacon, mayo, mustard, avocado.... Jeez just add everything that comes into your mind 🀣 8. Now put some spoons from the yolk mix into the egg whites’ bellies- DOOONE! ______________________________________________________________________ So easy, so peasy πŸ₯—πŸ₯šπŸ₯‘ so not lemon squeezy ‍ Btw @fit4task says it’s better to steam eggs, rather boiling. Your opinion novas? - 25 days ago

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19 Comments
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: HIIT / BANDS SMITH
______________________________________________________________________
1. Sumo Squats x 8
2. Closer Stand x 5
3. Split Squats keep the back slightly leaned forward x 5 reps/leg
4. Sumo Squats x 5
5. Side-to-Side x 10
πŸ’ž 3 sets

: HIIT / BANDS SMITH ______________________________________________________________________ 1. Sumo Squats x 8 2. Closer Stand x 5 3. Split Squats keep the back slightly leaned forward x 5 reps/leg 4. Sumo Squats x 5 5. Side-to-Side x 10 3 sets - 26 days ago

385 Likes
42 Comments
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Meet My Doggie Oscar πŸΎπŸ• He is THE face and THE bodyguard at the Buckland Manor Palace πŸ•πŸΎ But as noble as he is, his camera shyness is great! 🎧 What techno/ trance/ house tracks can you recommend?

: Meet My Doggie Oscar πŸ• He is THE face and THE bodyguard at the Buckland Manor Palace πŸ• But as noble as he is, his camera shyness is great! What techno/ trance/ house tracks can you recommend? - 26 days ago

200 Likes
34 Comments
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Dark gyms- yes or no?
@qalypzaspirit asked me for a slim waist workout- wait till I get there πŸ˜πŸ˜˜πŸ‘€
But I am now preparing for shredding summer and to stay there foreva ahah, so go check out my stories to see how @amazonprimenow is helping me save time and focus on what I πŸ’™ to do- aka coaching my clients and working on my biz! You will love, what Amazon offers, if you too like me don’t like shopping all the time πŸ€ͺ😍πŸ₯©πŸ₯—

: Dark gyms- yes or no? @qalypzaspirit asked me for a slim waist workout- wait till I get there But I am now preparing for shredding summer and to stay there foreva ahah, so go check out my stories to see how @amazonprimenow is helping me save time and focus on what I to do- aka coaching my clients and working on my biz! You will love, what Amazon offers, if you too like me don’t like shopping all the time πŸ€ͺπŸ₯©πŸ₯— - 27 days ago

900 Likes
54 Comments
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