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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!

 

family vacation packages

 

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.

 

fit kitchen meals bodybuilding

 

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!

 

best trip planner

 

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.

 

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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5 easy steps to meal prep

01/19/2018

Cooking (especially with wine LOL) sounds fun but cooking after a long/ hectic working day becomes rather a dreadful chore. Many of us can struggle with a thought of what to eat for dinner and most importantly eat healthy…so to avoid this last-minute hassle, why not prepare meals ahead of time?? Sounds impossible? That’s what you may think now until you try it and then actually discover that meal prepping can be your savior and best friend!

 

TIPS TO MEAL PREPPING:

1. Do not get in a FAST lane. When you are getting started with meal prepping, do not try to accomplish too much too fast. Go rather slow and plan your meals until you get used to the process and it becomes your HABIT!

2. Identify preferences. Think what kind of foods you like to eat in general, what fills you up, can these meals eaten cold or need to be reheated? Are they easily reheated in a microwave vs stove?

3. Simple is a way to go. Since meal prepping is intended to get you on a healthy path consider salads, soups,  wraps as your go-to options.

4. Freeze the fat! Try choosing items that can be freezed well and not go bad in the freezer (lose taste, become watery after thawing).

5. Set your schedule. Get into a habit of prepping once for the whole week. Yes, it gets easier and you can auto-pilot through this in a few weeks.

6. Expired? Be aware of food preserving safety guidelines and how long you can keep your food once it’s prepared. You can find the majority of guidelines for freezing various foods safely here.

 

healthy meal prep

 

FOOD LIFE AFTER PREPARED:

1. Salads lasts for a day or two after preparing.

2. Veggies can last longer( approx. 6 months) provided they are kept in the freezer.

3. Meats can stay packaged in the fridge for three or four days.

 

So let’s get started with some quick starter recipes for meal prepping & eating healthy :-)

 

  • SALAD JAR: this can be a classic meal prep lunch. They are not only quick and easily made but you can make variety of these with just some greens and pasta. Simply put some vegetables between the greens and the pasta and it’s done. Sprinkle dressing on top of the ingredients and close up the lid! You can even add chicken if you wanna convert it into a non-vegetarian salad. No mess, no fuss. You will simply shake the jar to mix it all together and evenly spread the dressing before eating. I have a few yummy Mason Jar recipes in my Eat.Reinvented nutrition plan!! Here is a teaser for ya!

 

meal prep for weight loss

 

  • BUDDHA BOWL: these bowls usually include some kind of grain or blend of grains, some   vegetables can be beans or tofu. The thing I like about these bowls is that they can be made ahead and freeze. And once you start preparing such bowls you’ll get into the habit of preparing your own grain bowls by putting into it whatever you feel like...it’s more of like use- everything meal.

 

  • WHITE CHICKEN CHILI: This yummy meal prep option is great for future lunches and easy to freeze. And is a healthier option than many other meaty preps. All that’s required is soaking some beans overnight and cooking them with chicken. For adding depth to the flavor just add some roasted veggies to it.

 

  • HONEY SESAME CHICKEN RICE BOWLS: It’s another meal idea with a lot of potential variations. Make it with chicken, rice, asparagus and broccoli, or you can even change up the vegetables, grains and protein with whatever you have. This is great for using leftovers, or cobbling together from pre-cooked meat and grains that are in the freezer.

 

  • WRAPS: just make the filling in advance and store it and stuff them whenever you wanna eat. They can be colorful, healthy, full of flavors and easy to start with. Here is another teaser from Eat.Reinvented nutrition plan!

 

quick and easy healthy meals

 

  • CHICKEN SALAD: The leftovers from chicken can be converted into salad which becomes a perfect make-ahead lunch. You can plan to eat it within a couple of days of making it, and, of course, keep in the refrigerator before you eat it. Chicken salad, is great because it is healthier than a lot of recipes out there. You can use yogurt along with the mayo to lighten it up, or add grapes, pecans and cherries for crunch, flavor and nutrition.

  • INSTANT HOMEMADE NOODLES: This is a perfect make-ahead for lunch. Just start with partially cooked noodles and fresh vegetables. Add some seasonings (like some fresh veg, chopped green onions etc.). And when you’re ready to eat, just add some boiling water and yummm.... this recipe is probably the easiest meal prep.

 

Planning and preparing your meals ahead of time will make healthy choices no-brainer. Instead of running for a cold cut calorie bomb you’ll have a home cooked feast on hand that can be heated up quite fast. And hey, you’ll save money as well… so just whip out your favorite plastic container and get started. And if you need inspiration and healthy recipe ideas - check out my meal plan I have created for you! On the go!

 

meal prep recipes


 

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6 MAIN BENEFITS OF HIIT (HIGH-INTENSITY INTERVAL TRAINING)

01/10/2018

What’s so HOT about HIIT?

 

With our busy, hectic schedule it becomes incredibly difficult to catch up with the gym hours. But thanks to the High-Intensity Interval Training (HIIT)... a great WORKOUT that you can do when you are lacking time. Who won’t love a session that lasts less than 60 minutes? I am sure everyone would…

 

HIIT speaks for itself -  it is a workout that involves various high intensity intervals: cardio bursts mixed with muscle toning exercises. Such training raises your metabolism and burns tons of calories in a very short span of time. The workout usually includes cardio drills backed by quick, intense repetition of strength exercises and then a short cool down period or low intensity exercise period. It isn’t just convenient for those lacking time, but has proved to be one of the best forms of cardiovascular exercise that you do.

 

It doesn’t just end here - I have a wide variety of other benefits might surprise you! I have identified main 6 benefits - let’s RECAP them:

 

1. Heard of something that burns fat even when you stop training?

 

Yes guys, that’s true this becomes a major reason why HIIT is so popular (it became one of the most popular workouts in the world in 2017), you burn fat even when you finished your training. This is because of the Excess Post-exercise Oxygen Consumption(EPOC) Let me explain you...once you are done with a HIIT workout your oxygen consumption rises in a way that you burn fat 9x faster. Not just this, the workout drill boost your metabolism, burning 50% more fat than a usual steady-state cardio workout. WHAT?? So basically you keep burning fat for 48 hours after just 1 short HIIT workout….

 

best hiit workout for men

 

2. Looking for something that helps you build muscles and get toned?

 

So here comes another amazing benefit...HIIT lets you dip into two world: the word of fats and carbs during just 1 workout. Here is how:
- During the actual strength toning workout human’s body is turning to carbs as #1 source of energy and endurance demand
During the short cardio interval you start using body’s fat supply - heart rate goes significantly up
- After the workout is finished you get to burn fat cells for 48 hours in a row!!!
So instead of getting 2 various trainings (cardio and muscle strength/muscle workout), you can nail it all at once through a much shorter HIIT session. How does this sound?

 

full body hiit workout without weights

 

3. Workouts without equipment!

 

Sounds insane, right? But it is possible to train your body without equipment and get amazing results!  Look, the first thing that catches up your attention when you are at the gym it’s those bulty training machines and devices, which, a lot of times, you do not know how to use and what muscle groups they actually activate. Well, here you have something that relies on your body weight alone. There is a variety of HIIT workouts, but there are quite a few HIIT workouts simply consisting of cardio drills and body weight sprints. So all that’s needed for this workout is just a bit of space and YOU! Choose your HIIT option and make some space!

 

high intensity interval training cardio

 

4. Can a workout prevent aging and make you live longer?

 

Researches done by Mayo Clinic suggest that HIIT helps bring down the signs of cellular aging. It improves protein production and its synthesis in human body that ultimately helps fight against aging. It also combats muscle atrophy that happens with age. A lot of exercises in HIIT use plyometrics which improves your balance skill. Yes, believe it or not, balance is a skill that we can improve through certain exercises! So it is important to work on your balance that we lose with age.

 

high intensity interval training workouts at home

 

5. Improves blood circulations and fights diabetes symptoms.

 

HIIT helps manage your glucose levels better than the normal steady-state workouts. It even helps with blood flow and blood vessel dilation. People who are diagnosed with Type 2 Diabetes may significantly benefit from the improved blood flow after the HIIT workout.

 

6. Workout that expands your limits !

 

I know pushing yourself might be tough. But, I personally feel that genuine pleasure when I push my limits and cross that finish line. HIIT workouts are intense, insane and FUN..with every session you push yourself OVER your physical limits to become stronger, healthier and FIT. I feel so passionate about HIIT! So I created my way of HIITting the gym and gaining the most of my workout! It is called Get.Reinvented program! Since these workouts are never the same and never dull, you end up getting HOOKED on working out with me and wanting MORE!

 

These promising benefits of HIIT is what makes it one of the hottest workouts that urges you to start it right away… So get STARTED TODAY and experience the INSANE RESULTS!

 

most effective hiit workouts

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