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10 FUN EXERCISES TO DO WITH YOUR BABY

05/23/2018

Sheduling fitness in your regular routine should be a MUST, as living an active lifestyle and being physically active will ensure your overall health and prolonged life! But do you find it difficult to get that workout in as you are busy making peanut butter and jelly sandwiches or watching cartoon with your kid? Most often I hear parents complaining of kids being an excuse to their exercise routine. But why not to include the kiddos into your WORKOUT routine? Wouldn’t they love to be a part of something mommy is doing? Being a parent myself I feel kids can be a part of lot of exercises (think: center weight stabilization, increased weight resistance or simply chasing after them - hello!).

 

 

All you need to do is to pick the right approach keeping in mind their age and personality. Safety is the primary concern! I know it can be challenging but even though when you’re short on time, you still can get in a great workout. Let’s see how...

 

I usually suggest people to get in short, intense intervals mixed with cardio and strength...Yes I am talking about HIIT (high-intensity interval training) workout LOL. So all if you are a mom and scramble for time, believe me when I say, HIIT training is a way to go! You get the benefit of a full body workout in a short time with the prolonged calorie burning effect. Who does not want that?

 

So, let’s get started:

 

     1. SQUATS: stand hip distance apart and ensure you are keeping your toes, ankles and knees in 1 line pointing forward. Sit low and bring your booty and hips back as your knees ARE NOT passing your toes. Now let’s involve the baby! For small kids and infants, you can easily secure the baby in a baby carrier and perform squats with this extra weight on your chest (just ensure you are keeping your chest and maintaining spine in neutral position on your squat - do not bend down. Remember squat is performed through driving the power from your quads and hamstrings. Each time you come up, squeeze the buns! For older kids simply hold their hands in yours and perform squats together. And give it a small jump as you come up - trust me, kiddos love that extra excitement! Here is how we do it!

     2. MOUNTAIN CLIMBERS: babies love lying on the floor and looking at your funny face and this gives you another reason to smile for a minute (or two LOL). So get on the floor in a push-up position and place the baby under your chest. Now, start bringing your knees to your chest one at time. Kind of like a slow run on a floor! Just mind the baby and do not kick him/her!

 

 

     3. JUMPING JACKS: it’s a great exercise that builds your cardio base and elevates your heart rate. I am sure your kids will love to jump or dance with you...so why not make some giggles to a soundtrack you love? For advanced moms out there, perform weighted jumps instead - oh yeah! Watch us do it!

     4. PUSH UPS: target your upper body and chest by doing this simple workout. Stand on your fours and place the child beneath your chest. Every kid loves being pampered with some lovely kisses and there you include your kid in the workout while you get down give them a kiss.

     5. SHADOW BOXING: in this workout, you simply have to stand firm on your feet and punch the air performing corner crosses or straight jabs.  Engage the abdominal muscles and rotate through your hips while you punch the air (stomp your feet as you perform punches, thus, protecting your knees). This is a great workout that engages your kid without involving them actively in your workout. Thinking how? Simple. Toddlers love to copy and mimic and they’ll definitely mirror you when you do this move.

     6. BRIDGES: don’t you think it’ll be fun giving your kiddo a ride when they straddle your hips...Yes it’s very much possible with this workout. You simply gotta lie on your back with your arms across your chest and then you need to engage your core and lift your pelvis into the air while you squeeze your glutes.

     7. PLANKS: ok, this one is for my advanced moms out there. If your core is strong enough, your shoulders are trained and you have no lower back issues - PLANK it for me, ladies, with your toddler on your back. Take it to a push up if you are up for it! *For babies 2 years old and up.

 

Modifications:

Beginners: simply stand in a downward dog position and send kisses to the little one! Older kids can stand in a downward dog with ya!

 

 

Advanced: forehand plank position with the baby (make sure the baby is old enough to hold on to you and maintain the balance!) sitting on your back. And I mean this is for advanced moms out there, as your lower back will be taking major stress on this onw, therefore, assess your fitness level properly! Now for an extra kick, keep one leg elevated and alternate.

 

     8. STROLLER RUN: This one is the simply reminder for NO excuses. Have no time for a real workout, well, you have to take the child outside anyway to get in some air, so run… and push the stroller. Even better, put some heavier stuff in the stroller tray to increase the weight resistance. For those of you having older kids, how about running after your toddler as she rides a bike?? Can you catch up with Sonya?

    9. STRETCHING: Okay, we start each morning from light stretching on the floor and I have to tell you IT FEELS SOOO GOOD! Simply sit on the floor and reach to the sky by taking a deep breath and exhaling to the floor as you reach for your toes. You can place the infant on the floor next to your toes and each time wave at the baby, as you are reaching for the toes. To watch Sonya’s version of pre-ballet stretching with mama she put together as the instructor, click here

    10. WARMUP: When winter and cold weather is over, do yourself a favor, get outside and do some warmup with your toddler or have your infant sit in a stroller and watch. Kids love to absorb everything around them and copy what mama is doing. For our version of the warmup, watch it here

 

Pick just 3-4 of this activities every day and this will be enough to get you going on your fitness path. Meanwhile you should even feel proud of yourself once you are done with it as you are being a good role model for your kid. Engaging them in your workouts will teach them the importance and value of workout and active lifestyle from the very beginning. Nurture love for healthy lifestyle and fitness from early on!

 

I was a new mom 5 years ago and was struggling to find time for a workout. Surely, I ran, I went to the park several times per day, but…. I was missing that fun atmosphere that the gym gives you with the classes and the music… add the nutrition plan on top of that so that you do not have to search for calorie savvy recipes and top it off with a supportive community of moms across the globe who are going through the same challenge and want to lose that stubborn belly fat and pregnancy weight…. Ahhh! Doesn’t that sound like a dream? Nope! I made this dream into a reality called Get.Reinvented fitness program - your ultimate solution on the way to lose extra weight and stubborn pounds, to get your pre-pregnancy body back and to look hot again! Especially, knowing the troubles that a new mom faces with little to no time she has caring for that infant and trying to be a super woman at the same time, I put all my knowledge into Get.Reinvented program which allows you to work out on your time and on your terms! Get back into shape while the baby naps during the day! Guess what with moms from around the world and a very active online community support, you will simply NOT have a single excuse why you skipped a training. Imagine a program where you have the trainings at your fingertips and all that is needed just 2 dumbbells and a mat; where calorie savvy and nutrient dense menu is put together for you and this is the menu you can safely eat when still breastfeeding! WHAT? Yes! Reality! Welcome to my world, the world of Get.Reinvented - where I will transform your BODY and reinvent your LIFE. For good!

 

 

So no more excuses for skipping the workout!  I know you might find it hard in the beginning, but as soon as you get into a habit of working out together, it will become one more reasons for bonding time and a fun-healthy one!

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HOW TO LOSE WEIGHT FAST FOR SUMMER

04/25/2018

Hi, ladies! Hi, moms! Hi, busy working women! Hi, girlfriends!

 

With summer around the corner, you are wondering how in the world you would have the time to slim down and maintain the results without going crazy and counting calories. 

 

Whatever the occasion is: summer vacation, honeymoon, wedding, losing stubborn pregnancy weight or simply saying “hello” to a new lifestyle and body -  I know what can help you get to your ultimate goal!

 

MY GET.REINVENTED SUPER SUMMER SLIM DOWN MARATHON

 

Think about the ultimate online fitness challenge, during which you will be able to burn fat, gain lean muscles, learn to eat healthy, and lose up to 10lbs in just 30 days.

 

Marathon will be hosted in my Get.Reinvented Club, where over 800 participants enjoy daily fitness tips and tricks, free fat-burning workouts, motivation, inspiration, and support. Plus, I have a little surprise for you all. I have a number of influencers who have happily agreed to participate in this fitness marathon with you.

 

Sage @sagealeena

 

“I’m doing the May Marathon because I believe everyone should strive to live their best life. I’ve been doing the Get Reinvented program for a little while now and I really love it. My goal is to look and feel great by May 18th because I have my school formal that night and I want to feel stunning. I also have a school play the week afterwards and I want to be able to feel confident in the costumes. I want the results to last so I want to keep going through this journey to living a healthier life, both physically and mentally (I’m studying for my big Final Year exams this years so that’s very important too)! Looking forward to getting started!”

 

Devon  @devonlynnm

 

"Hey everyone!!! I’m Devon and I’m soooo pumped for this challenge!!  I wanted to take part in the challenge because the last two years I haven’t been my best self. I divorced my husband of 9years, became a single mom to four amazing kiddos, moved states... This is something I can do for me!"

 

@volna_travel

 

"My entire life I have been fighting the extra pounds and “rolls” and this is not because it is so hard to lose weight, but because I SIMPLY LOVE TO EAT! I am lacking self motivation and mean people around me are saying that I am beautiful the way I am and there is nothing I need to change. So this time I want to take charge and slim down as during the last six months I have gained 5 kilograms. And it is hard for me to start exercising and eat clean. I mean, I start to but this effort only lasts a week. I really hope that this marathon and team work and accountability will not make me quit and I will cross that finish line with desired number of 50 kg on the scales! Very excited and anxious to start and stuffing my mouth with donuts so that I am not craving them during the challenge!"

 

Olga @olgakulkina

 

"Pregnancies have not been easy on my body. As soon as I stopped breastfeeding my baby I gained extra pounds. Training by myself is so boring and, honestly, I am lazy. But I really want tobe beautiful and toned. When you have so much support and accountability as in Get.Reinvented marathon I know it is doable!"

 

Alyona  @alyonkashe

 

"I decided to participate in Get.Reinvented Summer Slimdown Marathon so that I can strengthen my willpower, bring my sexy back and become healthier and fitter! I am trusting Katia with body and believe in the result!"

 

It is so hard to start. It is impossible at times to find time in a day to even sit down and relax, not even mention a full workout. It is so difficult to convince yourself to make this first step on a road to a new you. I know - I have been there and had 20 lbs to lose after I had the baby.

 

 

I also know that when you have a supportive community around you and girlfriends who are holding you accountable this just makes it so much easier to do it TOGETHER! So I am launching this marathon to help YOU be healthier,  happier and fitter for summer and…. KEEP UP THE RESULT for good! How does this sound?

 

All you need is to just sign up here, 2 dumbbells, a yoga mat, a girlfriend or two who you can invite to join and a desire to look SEXY and FABULOUS!

 

 

If you are still not convinced whether you should participate or not, go ahead and check out my awesome Reinventors who have transformed their bodies in just 30 days! You can do it too!

 

 

 

 

Oh, and if you think you cannot commit 40 minutes per day to train with me, forget this excuse! This stay-at-home momma of 2 little girls is nailing it. She lost 17 lbs during our March Marathon. What’s your excuse, girlfriend? What are you waiting for?

 

Sign up for the SUMMER SLIMDOWN MARATHON HERE

 

P.S. As a special thank you you will get a special offer when you apply code SLIMSUMMER2018 at checkout

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POST PREGNANCY WORKOUT: LOSE BELLY FAT FAST

04/20/2018

Motherhood… This is one of those incredible phases in life that a woman waits for with excitement and it changes her life for good. In many ways. One of which is body and mind.

 

 

Anxiety, nutrition, struggle with weight gain, nausea, sleepless nights, fatigue, possible stretch marks, breast feeding - all of these new friends just rush into a woman’s life. During pregnancy women are so overwhelmed with hormones and trying to adjust to the new role and prepare for the baby to come. It is best to BE READY all the way and prepare your body for physical challenges in advance. I have been in sports my entire life and continued to exercise through the end of my pregnancy. To give you an idea: Sonya was born on Sunday and my last TRX workout was on Wednesday. I continued with my cardio kickboxing through week #35. This is all great, because I was already fit physically and could afford to keep up this intensity and regular schedule. As the doctors say: run if you have been a runner, etc.

 

 

However, it is always best to plan ahead and get your body for the next stage of your life by being active and exercising WELL before the you get pregnant. I created Get.Reinvented fitness program to help women get stronger, healthier and happier overall. There are so many girls on this program who came to me specifically to get their core strong before they get pregnant. That’s what I call PROPER DEDICATION! Not to mention that it is way easier to stay healthy during pregnancy of you are coming into it with normal BMI, body composition and MUSCLES that help you burn those calories that some of us are munching on during the 9 months because you get hungry for two! There are studies that show that less miscarriages happen to those women who have strong pelvic muscles. So let’s train so that you can enjoy that babyshower cake to the fullest!

 

 

Alright, you managed to get through 3 trimesters and the biggest bundle of joy is here! Being a new mom is a stressful enough trying to get adjusted to no sleep, breastfeeding, pain management, fighting a postpartum depression in many cases, and of course, serving this little miracle 24/7 LOL.

 

 

In addition, maternity leave in US, let’s face it, is not even close to adequate, so if the mother is a working woman in the present competitive market, then the physical burden plus the mental stress doubles; and often triples, because of the unavoidable household responsibilities that add up with it. Many of women end up gaining extra weight during pregnancy and worry about shedding these baby pounds in postpartum. Hard? Not even close! Sometimes impossible in given circumstances and lack of time and sleep! This kind of a busy life can be manageable and healthy by following a revolutionary program Get.Reinvented that I created for NEW MOMS, BUSY MOMS on the go and STAY AT HOME MOMS! This is not just a fitness program, this is a way of life! This is how my moms train and sweat!

 

 

And this is how we, moms, party later! LOL

 

 

Sure, a mom can go to the gym, but how can you if your baby is too little still, refuses to stay without you in sight, the gym does not have kids club, you have guilt feelings for leaving the baby, have no time after work to go anywhere (read: too much household stuff to do)? Any of these sounds familiar? I know it was me a few years ago… Grrr! Sofia refused to even think about kids club at 24 HR Fitness, so the only options I was left with were: working out at the park while she is enjoying the weather (not too bad of an option - thank God for California’s climate).

 

 

A new mom has too many things on her mind to search the web for calorie savvy recipes and look for the effective exercises that may work for her. I am offering a solution that will work for ANY mom! Get.Reinvented program comes not only with the most effective HIIT trainings, but also a well-balanced and nutrient dense (heck, yeah! Just what a breastfeeding mom needs!) nutrition plan that does not exclude any macros. And it is safe for while you are breastfeeding! . If you are  stay-at-home mom, trust me, you’ve got this! You have 40 minutes per day to train while the baby is napping! Or, put the baby to work and train in the living room! LOL

 

 

If you are a working mom in postpartum, you can easily bring a phone/iPad to the work gym and slay 40 minutes of my HOT training there and meal prep the dishes on the weekend from the nutrition plan so that you can take yummy and healthy lunches to work! Because you deserve to be happy and look your best! And your baby needs a smiling mom who is on a wholesome regimen and staying active!

 

 

After a pregnancy phase, when weight gain is almost a requirement for the proper nourishment of the child, the mother in her post-pregnancy phase often wants to shed off the excess weight, but can not do so because of the lack of proper guidance or experience. As a new mom you are battling a lot, as I mentioned. Well, let me tell you that I developed tendonitis on my left wrist within the first 8 months of Sonya being born, as she was rapidly increasing weight and the way I was picking her up was under her armpits - this is not a typical workout grip for my arms when I am picking up the dumbbells. The pain was really bad. At one point I went to get a cortisone shot, as I was waking up with a shaking wrist and could not even hold a cup of tea. The new mothers are also looking for a quick  weight loss diet which is safe for the immune system and breastfeeding.

 

 

I promise you to reshape your body help you shed the excess weight gained during the pregnancy. Have fun with me training effectively and do everything ONLINE! Enjoy all the support you can get from the motivated Reinventors and the same moms like you in our Facebook group!

 

All you need to join my Get.Reinvented Club is 2 dumbbells and some willingness to give me a chance to transform your body! What, is that it? YASSSS! Just give it a try and you will never want to look back!

 

     - All calories are calculated for you for each recipe!

     - Highly motivating and effective trainings in HD quality!

     - Modifications demonstrated for every fitness level!

     - A fully optimized website for any device: enjoy trainings on the phone/laptop/smart TV!

     - Minimum equipment: just a mat and 2 dumbbells

     - Insane energy and support in the FB group!

     - Your own workout schedule suitable for any MOM!

     - Family friendly nutrient dense recipes

     - Well balanced nutrition plan that comes with breakfast, lunch, dinner, smoothies, snacks and even healthy take out options!

     - Partner friendly workouts! Put your hubby to work!

 

 

I want to hear from you about your fitness and schedule struggles! Drop me a line on my social media or a comment below and let’s find a solution together! I will help you manage the intense mom schedule and get it on track for a happy, healthy and FIT LIFE! Let’s announce BELLY FAT WAR and battle together!

 

Love,

 

Katia KITA

 

P.S. Hey, and if you are still having second thoughts, check out this hot stay-at-home mama who lost overall 17 lbs on my program while her two toddlers are every day with her!

 

 

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10 BEST AB EXERCISES

01/30/2018

Banishing belly fat is not an easy task. It takes a lot: from a healthy nutrition regimen to an effective exercise routine and obviously, commitment… It also involves understanding what belly fat is, from where it comes, and what’s the best way to target the transversus abdominis muscles, also known as the TVA.

 

Before we review the exercises, it’s important to understand the science behind the six pack and  a flat belly. Everybody has abs - you were born with these muscles… It's just when you start putting on more fat these muscles get covered by the fat tissue and without proper physical stimulation they get weak and unused. Your abs structure is a combination of four major muscle groups transverse abdominis, rectus abdominis, external/internal obliques.

 

best abs training

 

These muscles are exist around your mid torso and provide for stability, balance and spine support along with the looks, of course. LOL. Now, if you eat a healthy diet that consist of lean proteins, balanced carbs, healthy fats, your muscles would benefit from such food regimen and with the proper fitness routine result in killer abs.

 

How about a basic #absfriendly diet for you...just take a quick look:

 

Eat smart: simply means eat smaller portions and healthy snack options like snacks 6-8 times per day instead of intaking 3 big meals per day.

When focusing on your nutrient choices: try to be high on lean protein intake.

Eat green: try to include green leafy vegetables in your diet. Kale and spinach are also high on ironand for those with iron deficiency will be a big friend.

 

best ab core exercises

 

Avoid skipping meals: never skip you breakfast or your pre and post workout meals.

Avoid sugar: REMEMBER...anything containing sugar and processed sugar needs to be looked at from the prospective “let’s sub it out”

Stay hydrated: drink plenty of water throughout the day.

stomach muscles exercises

 

 

 

Avoid simple carbs overload: especially in the evening before you ready to hit the bed for a good relaxing night sleep. Choose complex carbs when evaluating your nutrition preferences.

HIIT: try to include high-intensity interval training (HIIT) in your regular exercise activity!!!

 

Now without any further delay, lemme just get you to the top 10 exercises that’ll help you to get killer abs… ARE YOU READY…?

 

Hanging leg raises: it’s a great exercise for abs. Just hang from a chin-up bar, raise your legs until to a 90-degree angle to your body. Repeat 10 times 2 sets. A modification for you here can be this version: raise both legs straight to a 90-degree angle to your body while you are laying down on the floor. Repeat 10 times 4 sets.

 

Gorilla chin/Crunch: it's quite similar to the first one but a bit different. Here you need to hang with a chin-up bar with an under-hand grip. Now bend your knees to 90-degree and pull yourself while crunching. You will be finishing your crunch when your nose reaches the same level as the bar. This one is a toughy! Try doing at least 5 reps in the beginning!

 

Russian twists: in this exercise hold a weight at its ends with your both arms for resistance. Now twist your torso to the right side till your arms are parallel with the floor. Now move yourself back to the starting position and then move to the opposite side. To add intensity, lift 1 leg off the floor each time you twist yourself to the side. Same side - same leg. Go for 60 seconds 2 sets.

 

Kettlebell windmills: here you need to do is clean and press the kettlebell overhead while rotating your wrist. Now bend down to one side and slowly lean until you can touch the floor with your free hand. But make sure that the kettlebell is held over your head at all the times. Now reverse the motion and repeat it. Can you score 15 reps 2 sets?

 

Barbell Ab Rollouts: place a barbell loaded with 5 or 10 pound plates in front of you so that you are on your hands and knees. This is your starting position, the next thing you need to do is grip the barbell with both hands shoulder width apart. Now slowly roll the bar forward and stretch your body into a straight position. Then take a pause at the stretch position and pull yourself back to the starting position as you breathe out. Challenge much? I dare you - 2 sets of 20 reps each.

 

Cable crunches: kneel below (better to do it on a mat) a high pulley that contains a rope attachment. Then grab the rope attachment and lower the rope until your hands are placed next to your face. Then flex your hips slightly and allow the weight to hyperextend the lower back. Now with hips stationary, flex the waist as you contract the abs so that your elbows travel towards the middle of your thighs. Now exhale as you perform this portion and hold the contraction for a second. Now  slowly and slowing return to the starting position as you inhale. Okay, you probably saw guys doing this exercise at the gym thinking “are they praying?” This is the routine I just described. 15 reps 3 sets.

 

Plank: this exercise helps in developing your overall core and stability. Hold yourself up with both the elbows in the prone position and hold it as long as you possibly can. Try giving yourself at least 30 seconds in the beginning progressing to a full minute eventually and more. Once you have mastered the exercise, use a dumbbell to progress to the weighted side planks. Now bring the dumbbell to your hips and then try to push yourself along the dumbbell, up into a starting position. Then try balancing the dumbbell on your top hip. Hold it till you can and then switch to the other side. Relax and then repeat. Side planks are harder than regular elbow planks, so start out with 20 second intervals progressing slowly to 45 seconds.

 

Exercise Ball pull-in: this is a tricky one that requires you to maintain balance (yeah, baby!) Place your sheens into the fitball and stand in a push up position with your hands and shoulder width apart. Now try pulling your knees in towards your chest, keeping your back straight (and don’t drop the hips!). Then straighten your legs by rolling the ball back to get into a starting position. 20 reps 3 sets

 

Press Sit-up: in this you need to simply lie down on a bench with a weight plate resting on your chest. Position your legs in a manner that they are secured. Now while inhaling tighten your abdominals and glutes. Curl your torso just the way you do when you perform the sit-ups and press the barbell to an overhead position and exhale. Now lower your upper body back down to the position from where you started while bringing the weight plate down back to your torso. This exercise takes its toll on your lower back, so give it a try and see if you are ready for it. Give me 10 reps 2 sets.

 

Side jackknives: Lay on your right side and keep your left leg over the right. Now place your right hand in a comfortable spot and clasp your left hand behind your head. Now bring your torso and left leg towards each other in a oblique crunch. Then squeeze for a moment and return back to your starting position. 15 reps 3 sets. Repeat on the other side.

 

So with this you have the best 10 abs exercises. But REMEMBER there is no secret magical way of getting your abs pop out. It requires a lot of hard work, discipline, and of course, some physical and mental pain. If you do all of this without fail, nobody can stop you from showing your abs in a month.

 

best ab workouts for men

 

Are you ready to give it a try?? I share a lot of abdominal hardcore exercise in my revolutionary program Get.Reinvented! Get your new BODY and LIFE in just 30 days and be amazed!

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