Personal Training by Marina Kushmar

LOOSING FAT ISN'T THAT COMPLICATED Step 1 Prioritize weight lifting over cardio. Step 2 Eat less calories than your body burns. Step 3 Be consistent. ... Thats it Contact MK personal training to get you started. Have a great weekend awesome people

Hey Hey! Lockdown, no lockdown, gyms are open, gyms are closed, it’s too hot outside, it’s too cold outside... It’s time to stop with the excuses and try TRX!! ... Why TRX? Because it provides fast, fun and effective workouts at home or on the go! I never leave for vacation without it! TRX workouts will not only improve your muscle strength but also your cardiovascular endurance. By changing the speed at which you preform TRX exercises you can increase the workout strength you give your heart and lungs. You can also build muscle mass by using your body weight only! So I want to share with you guys one of my favourite TRX exercises! Do a quick warm up before (some jumping jacks, hand swings and squats to get that blood flow going)! Now let’s work those muscles! Repeat each exercise 3 times before moving into the next one. On the menu today we have: TRXchest press 10 reps TRX 2 pulses squats to 10 jumping squats TRX back rows 12 reps TRX 2 pulses reverse lunge to 10 reverse lunge jump 10 reps TRX front raise rear delt fly 20 reps TRX single leg hamstring curls 10 reps TRX triceps press 12 reps TRX dolphin plank swing To 12 reps TRX high plank knee tucks trust me guys you'll feel the ! If you need guidance or if you have any questions comment in the comments below Enjoy #trxtraining #personaltrainer #hometraining

! Build muscle, lose fat, and keep morale high! No equipment needed Custom workouts at your home... Nutrition Recommendations Visible results within 3 month Contact me to start your body transformation journey!

Because I'm a foodie HAPPY HALLOWEEN #MKpersonaltraining ... #halloween2020 See more

LOOSING FAT ISN'T THAT COMPLICATED Step 1 Prioritize weight lifting over cardio. Step 2 Eat less calories than your body burns. Step 3 Be consistent. ... Thats it Contact MK personal training to get you started. Have a great weekend awesome people

#afterworkoutmeal #antiflammatorydish Yesterday you had a great workout, and the next day you woke up feeling like an old rusty machine barely able to move your body. That happens, and believe it or not, this is a good thing. ... Soreness is part of the muscle-building process. During a workout, you stress your muscles and the fibers begin to break down. As the fibers repair themselves, they become larger and stronger than they were before, which means YOU are getting stronger. High five for that! But wait for it, I have even better news! I am here to share with you a super-secret finger-licking recipe that will put your taste buds into heaven and as an added bonus will help your muscles recover quickly. The most widely recommended foods for muscle soreness are Tart Cherries and Salmon. And here is why: : Like other berries, cherries are known to be full of antioxidants and anti-inflammatory compounds. Some research has shown that tart cherry juice can minimize the time needed for muscle recovery, decrease muscle pain, and reduce muscle damage. : Salmon falls into both the protein and healthy fat category, both of which play an integral role in rebuilding and repairing muscle. Omega-3s are known for fighting inflammation, boosting blood flow to muscles during exercise, and, following exercise, decreasing muscle soreness and reducing swelling. So I thought, why not combine those two magical workers in one recipe to fight the sore muscles? Okay, okay, with no further due I present to you a 1 cup tart cherry juice 3/4 cup tart cherry juice concentrate 1 tablespoon Dijon mustard 1 tablespoon honey 1/2 teaspoon apple cider vinegar Salt and pepper 1 pound wild salmon 1 tablespoon extra virgin olive oil 1 Combine the tart cherry juice, concentrate, Dijon mustard, honey, and apple cider vinegar in a small sauce pot. Bring to a boil then reduce to a simmer and let cook for about 25-30 minutes, stirring occasionally until the mixture has reduced by almost half. Turn off the heat, pour into a bowl and refrigerate for about an hour until thickened. 2 Preheat oven to broil. Line a baking sheet with aluminum foil and grease with baking spray. Lay the salmon filet on the baking sheet, drizzle the olive oil on the salmon, season generously with salt and pepper. 3 Broil the salmon for about 8 minutes. Remove from the oven and brush the glaze all over the salmon. Return to the oven and broil 1-2 more minutes until glaze thickens and starts to caramelize. Remove from the oven and use the extra glaze for serving. Add a green salad to your dish, and voila, your healthy filling recovery dish is ready! Do you have a go-to recipe when feeling sore? Don’t forget to share. And remember , . #mkpersonaltraining #committobefit

#mondaymotivation #feelingsore Hey, beautiful people! This whole week I want to devote to one particular topic - . ... Feeling sore after a workout is completely normal. You lifted weights, you did some cardio, you put your body through a challenge, and now fibers repair themselves growing larger and stronger. I go by the motto " , !". In other words, embrace that feeling, enjoy it, and DO NOT let it scare you away from returning to your training. Remember, you are getting stronger and fitter, and this path might take some time and power of will. But, hey, I know you got it! So, stay tuned, as this week we are going to learn how to fight the soreness, what delicious food will help you recover quicker, and of course, how to set your mind to success! Happy Monday, everyone!

Hey guys! As most of you know, I'm the kind of a person that is always on the run. But I always make sure my meals are prepped and ready to go. ... I always try to find quick and easy recipes because of the lack of time. Today I made those yummy, protein-packed patties and what can I say, damn they are so GOOD!! These tuna and quinoa patties are healthy, high in protein, easy to make, and very delicious. This simple recipe for tuna cakes is perfect for those who are working out or just for a simple nutritious midweek dinner. You can fry these patties, or if you want an even healthier version, you can bake them. Serve them with your favorite dipping sauce (mine is plain greek yogurt) and a salad and you have a delicious and healthy dinner. So are you ready? Let's start! : 2 cans (280) Tuna, drained 1 cup (175g) Quinoa + 2 cups (480ml)water 3 Eggs 1 small onion, 2 garlic cloves chopped 2 tablespoon chopped parsley Salt to taste Pepper to taste 1/2 teaspoon Cumin 1 teaspoon Paprika Olive oil for frying : 1 Rinse quinoa under cool water, until the water comes out transparent. Put rinsed quinoa in a medium saucepan. Add water, 1/2 teaspoon salt, and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 15 minutes until the quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Let cool. Transfer to a large bowl. 2 To the quinoa add chopped onion, chopped parsley, tuna, eggs, and spices. Mix until combined. Form into patties. 3 Preheat the oven to 350F (175C). Place the patties on a baking tray lined with parchment paper, spray each patty with oil and bake the patties for 25-30 minutes, until golden. Yummy to your tummy! Try it and let me know how you liked them in the comments below.

Happy Canada Day! Enjoy your day to the fullest - eat, dance, smile, love!