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20 WEEKS PREGNANT UPDATE _ Can’t believe I’m half way there! 🙌🏼🥰 _ Not many changes since last week... I had some mild back pain, so I started doing pregnancy yoga daily at home and the pain is completely gone. 🙏🏼 I am going to continue doing yoga from now on. It feels amazing! I still train with weights 3-4x a week and do cardio on the days I don’t lift. I love keeping active and eating well during my pregnancy. It is now more important than ever to eat nutritious foods, because it keeps me and my baby healthy. ☺️ I do have the odd “treat” as well, but I am not too bothered about junk food to be honest. I wouldn’t mind a glass of wine tho... 😒 I am actually dying for a drink sometimes as it’s Christmas time 😂 but I am sticking to Fever Tree tonic or San Pallegrino lemonade with lots of ice and lemon as like a mocktail. 😑🤷🏼‍♀️😅 December is not the same without wine that’s for sure. 😄 . . . . . #20weekspregnant #secondtrimester #pregnancy #healthypregnancy #healthypregnancyeating #20weeks #pregnantnotpowerless #pregnancyupdate #pregnancyblog #fitpregnancy #fitmama #fitpregnancyjourney #pregnant #fitnesspregnancy #pregnancyworkout #healthypregnancytips #healthymamahealthybaby
LEGS & SHOULDERS WORKOUT 💪🏼 _ 4 sets: A1: 10x BB Squats A2: 10x DB Shoulder press . 4 sets: B1: 15x DB Romanian deadlifts B2: 15x DB Lateral raise . 3 sets: C1: 15x/leg DB Step ups C2: 20x Bentover reverse flies _ A1-A2 means superset, so you do the exercises back to back with no break in between, then take 1 min. rest between sets and repeat. Complete all sets before moving onto the next superset B1-B2. _ Girls! Don’t be afraid to lift weights! These workouts have been keeping me in shape all year round for many years and I hardly have to do any cardio. Cardio only will not give you that toned, sculpted look! Instead of suffering on the treadmill for hours, I like to keep my daily steps up and I aim to do 8-10k steps minimum a day. It doesn’t happen every day, but I do my best to be active outside of the gym most days. However, weight training is always a priority to keep me in good shape. _ If you want to get in the best shape of your life in 2019, I’ve got the perfect programme for you! My 8 week fitness challenge is starting on 7th of January. It will be based on the same training and nutrition principles that I use to maintain a lean, toned and healthy body all year round. _ If you’d like to join, this week only you can sign up for a special EARLY BIRD price! But hurry, offer ends 16th December. Get in touch today to reserve your spot! Link in my bio 😉💪🏼 Let’s do this Girls! . . . . . #kittisavaifitness #legday #legs #shoulders #workout #training #trainingplan #workoutmotivation #fitnesschallenge #fitchallenge #strongwomen #fatloss #wbffpro #bikinipro #bikiniprogram #fatlossplan #bodycomposition #health #fitness #healthylifestyle #legday #toned
GIRLS! My 8 weeks New Year Shape Up Programme is back from 7th January! _ January is the perfect time to get serious about your fitness goals and finally achieve the body of your dreams, become strong, confident and the best version of you. _ I also started my fitness journey in January 2012 and haven’t stopped ever since! It was the best decision I have ever made. Weight training has changed my life for the better. Not only my body has completely transformed, but I have a better relationship with food, I feel confident and empowered in every aspect of my life. 💪🏼🙌🏼 _ This 8 week programme is the perfect way for you to start your journey the right way, make some serious changes in your body composition and mindset, and learn how to continue this lifestyle for the rest of your life to keep your results forever! No more yoyo dieting and going back to bad habits! I can help you to put an end to that once and for all! _ If you’d like to join this challenge, click the link in my bio for more details on what the programme includes and get in touch today! _ This week only, you can sign up for early bird price, only £99! (From 17th December it will be £150) _ Email me to join: kitti@kittisavaifitness.com . . . . . #kittisavaifitness #newyearshapeup #newyearnewyou #fitness #fitnesschallenge #8weekchallenge #transformation #fatloss #musclebuilding #fitnesschallenge #diet #nutrition #gym #homeworkout #fitnessgirls #strongwomen #fitnessprogramme #fatlossprogramme #dietplan #trainingplan
This was so delicious 😋 Chicken stir fried with red pepper and red onion. I used salt, pepper, cajun and chipotle chilli seasoning. When it’s all cooked add fresh coriander and lime juice and stir well. I served it with coriander basmati rice, mixed beans, cherry tomatoes and home made guacamole. 🥑😍 _ For the guacamole mix in a food processor: - avocado - red onion - 2 garlic cloves - coriander - fresh lime juice - salt and pepper . Enjoy! Healthy doesn’t have to be boring. 😉 . . . . . #healthy #dinner #healthydinner #guacamole #mexican #mexicanflavors #fitfood #eatwell #nutrition #bikiniprogram #gymmotivation #fitmotivation #healthyrecipes #healthyfood #macros #wholefoods #avocado
FULL LEG WORKOUT BELOW _ #flashback Where I’d rather be 🙌🏼☀️ in the sunshine chilling by the sea. Ahh! 😫😅 Anyway 🤷🏼‍♀️ I’m here in rainy UK 😒 and just finished my leg workout. Here is what I did if you want to give it a go: _ 4 sets: A1: 15x BB Squats A2: 15x Romanian deadlifts . 3 sets: B1: 12x/leg DB Reverse lunges B2: 12x/leg DB Step ups B3: 15x Back extensions (glutes and hamstrings focus) B4: 20x Abductor machine . Finished with 20 minutes medium intensity cardio on the cross trainer 💪🏼😁 . Ps: Take NO rest between exercises and 1 minute rest between sets. It’s important to stick to this in order to keep the intensity at optimum levels. Work hard, spend less time on your phone and get better results spending less time in the gym. 💪🏼😉 . . . . . . . #kittisavaifitness #legday #legworkout #fitness #fitgirl #wbffpro #girlswithabs #beachbody #fitnesschallenge #legdayworkout #gymtime #gymmotivation #fitmotivation #shesquats #squats #fitnesspro #bikinipro #bikiniprogram
19 WEEKS PREGNANT UPDATE 🥰 _ My bump has grown so much this past week. I can really feel that things are changing in there and in only a matter of days it just popped. 😄 I’ve been also having some mild back and rib pain as a result (I guess). My back has been quite tight, so I haven’t trained upper body for a week now, and started incorporating yoga into my routine, as it feels AMAZING on my body and it is exactly what I need right now. I’ve lowered the intensity of my workouts and lifting lighter weights for higher reps now. I am doing 3 weight sessions/week in the gym, as opposed to 4, and usually full body sessions. Plus, I am doing yoga most days, even if I can only fit in 20 minutes, and of course I still walk as much as I can. I am also considering to go to see a chiropractor specialised in treating pregnant ladies to see if I need any treatment done. I’ve heard good things about it and it can help with pregnancy niggles and can also contribute to a quicker labour and delivery. Has any of you had any experience with this? I would love to hear about it. ☺️ _ Almost half way through this amazing journey! Time is flying!! 🤗🤗🤗 Oh, and I would love a tan...😫☀️🙌🏼🙏🏼 . . . . . #19weekspregnant #pregnant #pregnancydiary #pregnancy #fitpregnancy #fitmama #fitpregnancyjourney #fitpregnancytips #secondtrimester #pregnancychiropractor #chiropractor #fitness #preggo #5monthspregnant #19weeks #pregnantnotpowerless #healthypregnancy
Starting my day with a healthy breakfast 🥞😋 My favourite @nutristrength protein pancakes topped with peanut butter and honey! Yummm!!! Hope you had a healthy start to your day too! 💪🏼😉 _ Nutristrength discount code: KITTI15 for 15% off. . . . . #pancakes #protein #proteinpancakes #healthy #breakfast #healthybreakfast #healthyliving #healthyfood #nutrition #macros #eatwell #eatclean #wholefoods #musclefood #healthypancakes
LET’S TALK ABS 💪🏼 I am not training my abs at the moment because of obvious reasons 😁🤰🏼 but here is a quick ab workout for you that I did in the past. _ Complete 3 rounds of these 3 exercises, 45 seconds work, 15 seconds rest. No break! It will buuurrrnnn!!! 😉🔥🔥🔥 _ 1️⃣BOSU Plank knee tuck 2️⃣BOSU crunches 3️⃣Bicycle abs _ Ps: please don’t forget that the key for a flat and defined stomach is mainly your DIET! You can do all the ab exercises in the world every single day, if you are eating too much you are not going to lose body fat and your abs won’t be visible. A healthy diet based on mainly nutritious, whole foods is necessary to get abs. However it doesn’t mean that you have to starve yourself on extremely low calories, low carbs, keto diets or juice diets...etc! You only need a slight deficit of 200-300kcals from your normal food intake to lose body fat. Make sure you keep your protein intake high, eat plenty of vegetables, some fruit and healthy fats and include carbs in your diet too, as you need them for energy and also recovery from your workouts! If you do this consistently and train your abs 2-3x/week you will see results! Happy training! 💪🏼😉 _ It you have any questions regarding nutrition or training comment below or DM me. I’m always happy to help! 😘 . . . . . #kittisavaifitness #abs #abworkout #howtogetabs #nutrition #nutritiontips #absworkout #coreworkout #coretraining #hasizom #hasizomgyakorlat #personaltrainer #freeworkout #workoutvideo #diettips #dietadvice #healthydiet #strongwomen #wbffpro #bikinipro
“99% of the failures come from people who have the habit of making excuses.” I have learnt throughout the years of coaching people that the ones who succeed are always the ones who PUT IN THE WORK daily because their goal is important to them. If something is important to you, you do whatever it takes to achieve your goal! Whether it means getting up earlier to go to the gym or going to bed later to have time to prepare your meals... You find a way to make it work! Don’t be upset by the result you didn’t get with the work you didn’t do! #midweekmotivation #getitdone #noexcuses #goals . . . . #kittisavaifitness #throwback #glutes #shesquats #hipthrusts #bodybuilding #femalemuscles #gymgirls #strongnotskinny #wbffpro #bikinipro #glutesworkout #legday #legworkout #gym #training #compprep #fitnesspro

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