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katya nosova

Leave a Comment / By NZ Real Health / March 25, 2015

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Hi, I'm Ange, a personal trainer, yoga teacher, nutrition coach and mama from New Zealand who believes that everyone's road to a healthier lifestyle should involve more than just dieting and workouts. Join me on my journey of health, motherhood, PCOS, yoga, and real food. I don't believe in deprivation or fad diets; I'm all about finding the balance in life!

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*Struggling to keep up your exercise habit because

*Struggling to keep up your exercise habit because of injuries or low energy levels?*

My hip has been giving me grief the last few days but the soonest I could get a physio appointment was this afternoon. Sometimes even the fittest people still need to take alternatives or scale back an exercise (that's actually the smart thing to do instead of pushing on!).

Keeping up your exercise habit is about planning for it and knowing that there's always something you can do. Superman move doesn't work? I keep my toe down on the ground and focus on my core and upper body. All 4's still too much? Could take it up to the wall. Move not working? Substitute for another core exercise lying on my back that doesn't involve the leg. All too hard because of energy levels? Sub it out for a stretch and mobility session.

That's the 'grace' in Grace, Grit & Gratitude... giving yourself the space to do things differently if you need it.

Air fryer stuffed potatoes for dinner with a side

Air fryer stuffed potatoes for dinner with a side salad (modified for the kids to have the veges they're happy to eat right now, bigger portion size for the husband). Because healthy balanced eating doesn't have to be complicated 🩷

Looks like I've used a crazy amount of cheese but it's not that much 😂 Cooked the potato, hollowed out the middle and mashed/combined with bacon and some grated cheese. Scooped mixture back into the potato skin. Sprinkled a little extra grated cheese on top and cooked again until melted.

Carbs: Potato
Fats: Avocado, oil used for cooking, cheese
Protein: Cheese, bacon
Veges: Lettuce, tomatoes (The meal splurge because, ouch! The price of them right now!)

New Postpartum Pelvic Floor and Core Strength Prog

New Postpartum Pelvic Floor and Core Strength Programme is almost ready for release! 😍

Took a little longer than anticipated as it's grown bigger than I thought it would 🙈

Designed to rebuild core strength while helping alleviate issues like leakage and diastasis recti (tummy split), it's combining everything I've learned from 12+ years of personal training, yoga therapy, personal experience and physiotherapy techniques.

- 4 phase pelvic floor training programme from gentle diaphragmatic breathing through to advanced exercises
- 12 weeks of progressive low impact strength training sessions designed to repair and rebuild core strength
- Bonus meditations, tutorials, yoga sessions and more to help you train safer and stronger postpartum.

Made with mamas in mind! It will be available soon in the membership and also for purchase as a standalone programme.

Who needs this? 🙋‍♀️

After a frustrating time dealing with knee and ank

After a frustrating time dealing with knee and ankle injuries, everything's feeling good again. Could have pushed through it and had recovery drag on longer, but have taken my time and things are coming right 🙌

Postpartum fitness flashback! 😍 I wish I'd kno

Postpartum fitness flashback! 😍

I wish I'd known back then what I know now - my top four things;

- Just because we can train how we did pre-pregnancy doesn't mean we should - especially in the early days postpartum.

- Anyone postpartum will benefit from core rehabilitation, deep breath work and pelvic floor exercises (not just the squeeze and hold kegels kind - did you know there are different ones??). Yes: Even if you've had a C-section.

- Your postpartum training routine may look different for some time. Think of it as a season; we go through many seasons in our life and our health and fitness regime needs to adjust accordingly.

- If you missed getting checked for diastasis recti, pelvic floor issues or core muscle imbalance in the early days after giving birth, you can still do it (even years down the track!).

I'm currently putting together everything I've learned during multiple postpartum fitness and yoga courses and my own two pregnancies into an online self-paced 12 week postpartum programme. This will include pelvic floor work, breath work and movement connection, yoga and fitness guidance, and much more to help mamas get strong safely and feel empowered in their body after giving birth.

What would you like it to include? Comment or send me a DM!

You don't need a lot of fancy, expensive equipment

You don't need a lot of fancy, expensive equipment to get fitter and stronger. What could you use around the house to add more resistance to exercises?

Your health, fitness and wellbeing journey is ofte

Your health, fitness and wellbeing journey is often going to involve trade-offs.

Watch Netflix late to relax after a crazy week to de-stress or go to bed for a good rest and wake early to exercise tomorrow?

Eat the slice of celebration cake and enjoy the party or skip it and stick to your diet?

Do some gentle stretching because you're feeling unwell or do the HIIT workout you originally planned?

The choices you make every day have the potential to inch you closer towards your goals or take you backwards. To nail those goals faster or drive you to burnout. Finding balance in the day to day choices you make isn't always easy, but this is one of the keys to creating healthier habit changes that last.

Where are your current choices taking you? If it's not in the direction you want, start thinking about small ways you can adjust what you're doing that will add up over time to reach your goals.

Do you do resistance training? Whether it's dumbb

Do you do resistance training?

Whether it's dumbbells, barbells, loop bands, kettlebells, yoga, pilates, calisthenics or some other form, it's important to include in your exercise routine.

Here's 5 reasons why:

1. It builds muscle that helps lift your metabolism so you burn more calories while at rest. This is important if you have a goal to get leaner!

2. We're stronger for everyday tasks we need to perform. If you need to lift, reach, bend, push, pull, twist or move your body in any other way, resistance training is going to help.

3. Resistance training strengthens our bones which helps prevent osteoporosis as we age - a key cause of concern for women.

4. Improves flexibility, balance, posture and muscle tone which reduces your risk of injury.

5. Decreases anxiety and improves mental wellbeing; a great way to relieve stress!

If you need to add resistance training into your routine, we do it live every Monday (upper body/core), Wednesday (lower body/core) and Friday (yoga) in the Online Squad membership. DM me for more info if you'd like to join in!

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