Trainer Natalya Kuzmich told BeautyHack how she achieved the body of a fitness model with self-help home workouts and shared a healthy and tasty menu for Monday.
Natalia Kuzmich
Trainer
In the recent past, I am an ordinary housewife, in the present - a coach of girls-housewives, "depressed" after childbirth from themselves and the oppression of everyday life. Tolstoy was never, but having given birth to a daughter at the age of 29, she saw that the quality of the body came to an end. Working out at home, she slowly managed to manage the extra 7 kilograms herself, removed cellulite and noticeable "ears" on the priest, from which neither massages nor scrubs helped, and I did not want to go to the surgeon. Made the body of a fitness model from a pear figure in 6 months! Home workouts for 1.5 hours in the evening every day and on proper nutrition helped.
Today I train other girls-housewives myself, and I devote a significant role on the way to an ideal figure to a healthy diet. My team has a professional nutritionist: he makes sure that the menu is balanced (but also realistic - for life, not for suffering!), Answers questions that arise, explains how food affects metabolism.
Almost everyone who begins to fight overweight thinks that switching to proper nutrition means completely abandoning sweets and starchy foods. Such food contains a lot of sugar and starch - these are fast carbohydrates. "Fast" - because our body receives energy from them almost immediately. However, you also need to spend it immediately - otherwise the unused "fuel" will be deposited until better times in the form of fat reserves.
But love for sweets is inherent in us by nature. The ability to quickly and efficiently extract energy from food was required by our ancestors for millions of years: the one who ate better survived. Evolution has fixed the sweet is good link in our brains. Of course, it's hard for us to refuse desserts! The good news is, this is no longer necessary.
Natalia and her team are proud that their charges do not starve, the girls always eat tasty and full and lose weight at the same time. None of the family members of these girls (husbands and children) suffer from proper nutrition and do not "die" from hunger and monotony on the table. And, most importantly, no one needs to be sad without something tasty! To show how this is possible, I am sharing an example of a healthy menu - I will publish a special menu every day.
Breakfast
Lazy dumplings with cherries
100 g cottage cheese
2 tbsp. l. oat flour
1 egg
100 g frozen cherries
1 tsp. honey
Mix 100 g of cottage cheese in a blender, 2 tbsp. l. oat flour, 1 egg. Blind balls, dip them in boiling water and cook for 2-3 minutes.
Sauce: Boil 100 g frozen cherries in water, add 1 teaspoon of honey and bring to a boil.
Snack
Curd and berry cake (1 portion)
5 tbsp. l. oatmeal
1 egg
1/2 banana
150 g soft cottage cheese
Vanilla
Fitparad (sweetener)
1 tsp. cocoa
1 tbsp. l. warm milk
1 tsp. honey
We bake oatmeal pancakes: 5 tbsp. l. Mix oatmeal, egg and 1/2 banana in a blender. We bake without oil. It turns out 3-5 pieces.
Cream: mix 150 g of soft cottage cheese, vanilla, fitparad (sweetener) until smooth. We coat each pancake, lay out the berries (any). Pour chocolate on top: 1 tsp. cocoa, 1 tbsp. l. warm milk, 1 tsp. honey (mix everything).
Dinner
Poultry fillet with noodles
Stew 150 g of turkey or chicken fillets in a pan, then add 1 tbsp. l. teriyaki sauce, 1 tsp. honey, paprika, salt and sesame seeds to taste. Simmer for 15-20 minutes. Cook separately 40 g of buckwheat noodles until tender. At the end, combine the ingredients and serve with a salad of 150 g of vegetables and 2 tsp. olive oil.
Afternoon snack
A glass of kefir with bran
Dinner
Fish cakes with peas
150 g fish
1 egg
1 tbsp. l. bran
1/2 onion
100 g frozen peas
150 g fish, 1 egg, 1 tbsp. l. bran, half an onion - pass everything through a meat grinder, pepper, salt. Separately, mince or blender 100 g frozen peas with the second half of the onion.
Form the minced meat into cutlets and place the pea filling in the center. Bake in the oven or fry without oil in a pan.
