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GET.REINVENTED WOMEN's MARCH MARATHON

02/22/2018

Violence, anger, abuse… You are lucky if you have not experienced any. The world would not be real if there was no black and white in it, no evil and good.

It is crazy stats but 1 in 3 women have been victims of [some form of] physical violence by an intimate partner within their lifetime. I was one of them… that time is long gone, but not the story in my heart and memory in my brain. Sad, I know. But here is the thing: I am CALLING to all of you out there to STAND STRONG and UNITE against intimate partner abuse, to spread the awareness to this issue and raise the bar when it comes to protecting women in need!

 

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Many times such women are in need and they do not have the courage to come forward, do not have a strong position within their mind and heart to break this vicious circle to run away and escape the life event. It is also known as BWS (battered woman syndrome). It is hard to believe that in the 21st century with all the technology, gadgets and freedom such phenomenon is still at large. We can ask many questions, such as:

 

  • Why do these women sacrifice so much to stay in a toxic relationship?

  • Why is a victim of a rape being blamed by her neighbors/society?

  • Why is she scared to open up and talk, to pack up and leave?

  • Why does she allow this to keep happening and continues to love such partner?

 

Let’s not ask questions. Let’s not second guess. Let’s not doubt. Let’s not wonder. Let’s UNITE and HELP such women to become STRONG and MOTIVATED to change the life they are living. Because THEY CAN. Because WE CAN HELP.

Today I stand STRONG in an attempt to EMPOWER such women and ENCOURAGE them to take charge!

 

I have partnered up with Willpowered Woman, a non-profit organization that supports survivors of intimate partner abuse, to host an online fitness challenge where 10% of proceeds will be donated to this organization for the needs of survivors. Join Get.Reinvented Women March Marathon where you will train with me for an entire month and eat healthy and yummy based on my meal plan!

 

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Are you up for getting in shape and doing it for a good cause? What could be better, guys!

I can tell you one thing: physical strength comes hand in hand with mind wellness. I was lucky to disengage from such toxic relationship and start a new life. So by hosting this fitness marathon I am hoping to show how much support such women have and how many of us understand and willing to help! In addition, I hope that survivors can join me in this Marathon and get strong to never doubt themselves again, to gain self-confidence and respect, to cut the ties with the abuser and become free!

Will power. Commitment. Self-belief. Motivation. Courage.

 

Let’s change the WORLD for the BETTER TOGETHER!

 

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Let's unite in an attempt to:

1. LOSE WEIGHT!

2. GET FIT

3. LEARN TO EAT YUMMY AND CLEAN

4. CHANGE LIFESTYLE FOR HEALTHY

5. MAINTAIN THE WEIGHT LOSS RESULTS

6. S-U-P-P-O-R-T SURVIVORS OF INTIMATE PARTNER ABUSE!

 

Sign up TODAY to make a difference in the world tomorrow!  

 

“ONE LIFE AT A TIME CAN MAKE A HUGE DIFFERENCE IN CHANGING THE WORLD”

 

With love and hope,

 

Katia KITA

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VALENTINE’S DAY PARTNER WORKOUT

02/14/2018

Valentine’s day is around the corner, so why not celebrate it in a slightly different way...Forget the wines, chocolates, roses and INSTEAD bond over a hardcore workout and cook a nutrient dense meal together. I’ve got you covered with Get.Reinvented fitness program! It is not only fun to train together, but also so much fun to cook husband friendly and yummy meals from the meal plan!

 

Working out together isn’t just good for your health but is also great for your relationship. There’s an old saying to it “the couple who trains together, sustains together.”

 

Not just this participating together in challenging physical activities make couples happier and more connected in a relationship. Moreover, this healthy habit can be beneficial for both of you as here you are more likely to reach your goals since your partner in life is a part of it and you can keep each other accountable. Often times we skip gym to spend quality time together, so why not hit the gym together? Regular exercise improves your confidence, makes you feel better, helps gain strength and endurance. And you will accomplish this together as a couple!

 

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Let’s  make this Valentine’s Day a happy and healthy one instead of just celebrating it in a romantic traditional way…and believe me it’ll be a lot of fun to work out together. Now, let me give you some partner exercises examples!

 

     1. Back squats

     2. Manual partner resisted push-ups

     3. Partner assisted pull-ups

     4. Medical Ball Partner twists/pass

     5. Partner Eccentric Hamstrings

     6. Assisted Shoulder Handstand Push-ups

     7. Manual Resisted Decline Ball Sit-ups

     8. Partner Planks

     9. Partner Foam rolling

     10. Partner Assisted Stretching

 

Training with a partner brings along some amazing benefits - keep on reading!

 

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     1. It helps you in accomplishing your fitness goals: a partner workout not only boosts your motivation level but also bring consistency in your workouts resulting in achieving your fitness goals sooner. It is all about accountability and dual motivation!

 

     2. Exercising becomes fun: Serious workouts are performed without being serious – you will laugh at times, you will fail at times, but most importantly you will help each other get through this! In fact, the more fun your training becomes, the more you are going to look forward to it and be committed to it. And there can’t be any better gym buddy than your soulmate. Working out alone can make you feel lonely and discouraged at times, especially when you are just starting your fitness journey. So just bring your partner right along and enjoy your workouts and amplify your fitness goals!

 

     3. Gives an opportunity to try new workouts: Partner workout gives you a chance to try out certain exercises that require assistance and/or partner resistance.

 

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     4. A source of motivation and support: To have someone by your side makes a huge difference. It’s always a motivation. Having your partner as a workout buddy provides additional emotional strength and support to stick to your fitness goals as well as builds up your confidence to achieve them.

 

     5. Your workout becomes safer: To have someone stand by your side when you do a pull-up or a bench press makes you feel secure. Jogging during dark hours makes it safer than running alone in the dark.

 

     6. Increases your commitment levels: It’s always easier to ditch your workout, but it becomes much harder to ditch a workout when you know you are letting your partner down. Having a gym buddy means you need to plan your workout schedule in advance to meet each other’s availability. This ultimately increases your commitment and helps you take the fitness goals to the next level!

 

Start this Valentine’s Day with a perfect workout and then cook a delicious, healthy and protein packed meal. Light some candles and enjoy each other’s company. Isn’t it a different way of celebrating your Valentine’s day and giving a fresh start to your fitness goals together? I find it really COOL! Can you give it a TRY? Snatch your 20% Valentine’s Day discount in my shop for all products, including a gift certificate for your perfect better half!!

 

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9 EASY WAYS TO STAY FIT WHILE TRAVELING

02/09/2018

Vacations are great for relaxing and rejuvenating! All of us need break after a heavy and hectic schedule. However, it can be dangerous if you have been trying to live a fit and a healthy lifestyle, because of the weight gain, right? But travelling doesn’t have to mean the end of your hard training routine and healthy living goals.

I guess the major misconception people make about staying fit while traveling is that it’s considered as “cheat days” for eating and not exercising, because your typical diet and workout routine may not be possible. But that’s totally the other way around, as you’re just convincing yourself  to “let go and enjoy”, when in reality it’s really easy to keep up with a healthy diet and stay active no matter what part of the world you choose for a vacation spot!

 

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So let’s just incorporate some tips to fitness and healthy choices that’ll not just make your travelling mode more fun but keep you in shape.

 

1. Choose a hotel that has a GYM: The benefit of living in the 21st century is that each bigger hotel comes with a gym. It may not be a big state-of-art facility, but, hey, all you need is some machines and free weights.Do a research before booking the vacation stay and call up the hotel to ask them or even better - take a look at their property gallery to see what the gym looks like.
When you travel and need quick workouts on the go, my Get.Reinvented tranings will help you stay fit and motivated!

 

free healthy meal plans

 

2. Start your day with a healthy breakfast: sounds like a motherly lecture...LOL...but it’s all you need to fuel up your energy for the rest of the day giving a quick charge up to your metabolism. One thing you can do is plan your eating spots ahead of time (if it is not all-inclusive) and see what healthy options are around and what places people recommend online. I’ve got a few savory spots to eat at, if you are planning to hit up New York or Boston. The amazing thing I can share with you is my Eat.Reinvented meal plan that gives you healthy take-out options from the cafe chains across USA!

 

healthy meal plans for the week

 

3. Keep yourself hydrated:  all of you are aware that drinking water does wonders for your body (think: our bodies consist mainly of water and water flushes out all toxins). It keeps you healthy, hydrated and helps you function and adjust to time difference/climate change which is very important when you are travelling. Avoid drinking soda and other options loaded on sugar instead invest in a quality self-filtered water bottle.

 

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4. Try opting for stairs: stairs provide a great cardio workout and trains your legs (think: quads, calves and hamstrings). So whether its in hotels or a high-altitude spot climb the stairs instead of elevators. It can be a great calorie-burner exercise. How about planning a hike through the picturesque place and meet sunset over the horizon somewhere? Sounds great? Pack a pair of sneakers and set off!

 

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5. All-inclusive: blessing or curse: CRAZY??...no it isn’t. When we think of a good quality vacation we want to RELAX. Obviously staying at a hotel with all-inclusive option is the best option for you when you are trying to rest. However, it comes with some compromises. Specifically: food 24/7, tasty calorie packed dishes and indulging desserts. So what should we do? Easy! I travel all-inclusive a lot and I have developed my system of tricks that works:

 

  • Go for the healthy options at all-inclusive hotels. When you are at the canteen, start your meal feast with healthy first and then see if you are still hungry. You see, a lot of times you go to eat hungry and overfill your plate with unnecessary menu items. Choose healthy over what looks good first and you will see how you will actually benefit from this!

  • Drink plenty of water and have a glass of water (ok, at least a half of a glass) before you hit up the food bar! It will take a bit of your hunger away, so that you can stay objective.

  • Try to book actual restaurants that are located on the hotel premises. There is usually quite a few. Why? Because the menu items are much more sophisticated and… smaller LOL

 

healthy eating plan

 

6. Have a knowledge of what you’re eating: what looks healthy and good may not always be...so try at least reading the menu item or the label in the food bar so that you know what exactly you are eating. By the way, my nutrition plan Eat.Reinvented comes with highlights for each recipe educating my #Reinventors as to the value of the macros they are consuming in each meal! Want to know too? Grab it here!

 

7. Involve yourself into physical activities: whenever you are on a trip try finding fun activities like climbing, sea diving. Ask the hotel ambassador for the activities guide so that you can do something fun and sporty: sport fishing, wind surfing, jet skiing, kayaking, horse riding, etc.! SWIM - you will love it!

 

healthy diet menu

 

8. Walk more while you are travelling: do you really think you need to book a cab just to go five blocks away. I don’t think so but your misconceptions of “cheat days” makes you so lazy that you deprive yourself of those joys, scents of roses, and surprises of the cultures etc. which you could have experienced while you’re traveling on foot. Think: hidden local stores, gem-like restaurants and artisan boutiques. Do not miss it! And guys, for those larger hotels with huge adjacent territories: walk to the beach! Do not take the shuttle! You can do this!

 

daily healthy eating plan

 

 

9. Don’t forget to travel with a wi-fi enabled device, so that you can Get.Reinvented with me and lose pounds and get RIPPED on the go!

 

I know it’s challenging to stay fit and on go when it comes to travelling. But if you choose to eat healthy and follow the tips it isn’t an impossible mission to accomplish. It is very possible to stay healthy and fit during your vacation. Though you need to put in some extra efforts to get the proper nutrition when you are away from home, but don’t forget you are doing it for yourself and eventually you will be rewarded for this at the end of your trip.

 

Thanks for reading!

 

Love,

 

Katia KITA

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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.

 

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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.

 

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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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