Ksenia Litvinova coach. Star coach Ksenia Litvinova about classes for pregnant women
What sports are best to do?
- If you played sports and led an active lifestyle before pregnancy, then continue in the same spirit. But remember that the intensity of the classes, the duration and the equipment you use should change somewhat. I will say this: it is better not to engage in strength training, avoid activities where there are jumps, shaking, sudden movements and heavy lifting, remove exercises with holding your breath and straining. You can do everything else and not worry if you have no warnings and contraindications from the doctor.
As for women who did not exercise before pregnancy, you need to walk a lot, swim and perform respiratory complexes.
How often can you exercise during pregnancy?
- It is enough to engage in pregnant women 3 times a week for 40-50 minutes. It is advisable to add walking for 5-6 km on those days when there are no classes.
What are the benefits of exercising during pregnancy?
Pregnancy classes are:
- harmonization of emotional and physical state
- normalization of all metabolic processes
- normalization of weight, good skin tone
- energy and positive
- fast recovery after childbirth
What are the 5 main principles of training during pregnancy?
1. Focus on the physical condition and well-being of the pregnant woman
2. Dosed load and condition control
3. No pain during exercise
4. Good mood
5. Classes should not take place on an empty stomach.
In matters of pregnancy, the main thing is to listen to the body. Of course, in this position, you can not abuse physical activity, but if you do it right, then pregnancy and the postpartum recovery period will be much easier.
Ksenia Litvinova is called a star trainer, because she keeps many Ukrainian celebrities in shape. She told our website what mistakes she herself made in nutrition, what “forbidden” foods you can and should actually eat, and also shared a recipe for low-calorie cookies.
The main mistakes in nutrition: eat 1-2 times a day (the worst option is to fill up at night). And a lot of carbohydrates in the diet.
The most common food myths:“thanks to pineapples, you lose weight a lot”, “meat makes you fat”, “to lose weight, you need to encode”, “if you drink a glass of dry wine at night, you will lose weight, this is what ballerinas do.”
Weirdest diets you've ever heard of:
Wine: dry white wine in the diet for 5-7 days;
A variety of mono-diets, when they eat one product for a week;
Diet on infant formula.
5 main rules in nutrition:
I eat 3-4 times a day in small portions;
Be sure to have a hearty breakfast;
After 4 p.m. I do not eat fruit;
If you need to lose weight, completely eliminate sugar in all products for at least 21 days. I also pick fruit. And I limit myself to coffee: I drink one instead of three cups a day;
I drink a lot of water - up to 1.5 liters a day.
Products that are always in the refrigerator: cottage cheese, eggs, green vegetables, hummus, chicken.
Products that do not deserve notoriety:
Salo - you can and should eat it. True, sometimes in small quantities;
Bananas - well satisfy hunger, give energy, excellent snack;
Pasta - if they are made from durum wheat and eaten without sauces, then this is a good dish for lunch;
Butter - if this is a quality product with a fat content of 82.5, then women can and need it in the morning in small quantities.
Healthy foods to watch out for: pumpkin, lentils, tofu cheese, pumpkin and sesame oils, buckwheat, bulgur, zucchini and greens.
Personal mistakes in nutrition: at the age of 25, when I still did not have enough experience, after training I ate ice cream and a lot of fruit. It seemed to me that it is absolutely safe for the figure.
Favorite recipe: recent years I rarely cook ten, because I work 12 hours a day, but I really love this raw food biscuit made from fruits, nuts and seeds.
For 100 gr. comes out 206.37 kcal
Ingredients:
- apples 4-5 pcs.,
- 1 banana
- walnuts - 1 cup (piala),
- almonds - 1 cup
- sunflower seeds - 1/3 cup
Cooking:
Grind nuts, almonds and seeds in a food processor / chopper / knife.
Grate the apples, mash the banana with a fork. Or beat all the fruits with a blender.
Mix everything, put on a film or baking paper with a layer about 1 cm thick.
Dry in a dryer or on a radiator. Cookies differ from marshmallows in that they are not viscous, like toffee, but crispy and satisfying. At the same time, they are sweet without any honey, but not cloying, but saturated. In general, try it, it's delicious!
The meeting with the star took place in a cozy restaurant "Lubchik" in Podil. Newsmaker - star coach Ksenia Litvinova, organizer of the meeting - Laura Filippova, project interviewer - Yulia Bugovskaya, Chief Editor site Slutch, which became the media partner of Girls Talks.
Yulia Bugovskaya, Ksenia Litvinova, Laura Filippova (left to right)
The conversation turned out to be very substantive, because the guests of the open interview could also ask questions to the star coach. Here you will find the main thoughts of the meeting with Ksenia Litvinova.
Ksenia about herself: “I don’t consider myself a star, I’m an ordinary person”
Ksenia Litvinova is a vocation coach with 20 years of experience, a certified instructor of group fitness programs, the author of complexes for pregnant women with Masha Efrosinina, and the head of the Faktura fitness studio.
The woman began her professional path spontaneously. She had to replace her coach and conduct a lesson. So, by the will of fate, a person found his place in life. The rapid career. The first star student of Litvinova was Ekaterina Serebryanskaya. The women formed friendships that they maintain to this day.
Ksenia also worked with Olga Gorbacheva, Masha Efrosina, Alexander Pedan, Tina Karol and other show business stars.
The main motivation for a healthy lifestyle?
All people are lazy. Especially women. We want to enjoy everything. Food, clothes, makeup, hair - everything should bring joy.
One of the important incentives for us is aesthetics. We want to like ourselves. Often, going in for sports is driven by the desire to please a man, to fit into a beautiful dress, to find new job feel confident in society. During sex. However, the #1 motivation should be health.
Until the age of 30, a person is usually healthy. Coming to the gym, he is rather worried about the cubes on the press and toned buttocks. But the category of people aged 30-40 is more interested in good health and energy.
Men are easier to train - they are more manageable. With women, things are more complicated. Especially with stars. You have to contrive and develop special techniques using effective argumentation.
The star is a dependent person. If she loses popularity, she becomes depressed. She needs increased attention from fans, photographers and the press. Praise for her best motivation. And for every woman too. We care about the opinions of others. We are always afraid of comparisons with other women not in our favor. We strive to compete with dignity. For example, it's no secret that girls dress for girls.
It should be noted that famous people are extremely hardworking. Their purposefulness, focus on results and success is proof of this. It is necessary to overcome laziness, to cultivate willpower, to study for yourself. Understand that no one will tell the truth about shortcomings, except for close people.
In just 1 month of intensive training, you can completely change your habits. The human body quickly gets used to a certain pace and lifestyle.
How to effectively lose extra pounds?
You can always lose weight. The main thing is to do it safely for health. It all depends on the time allotted for training and the effort made. Age and initial weight play an important role. How fuller man the faster he loses weight.
Genetics is a serious factor influencing the figure. To understand how you may look in the future, just look at your grandmothers, mothers and aunts. If your relatives are overweight, you are at risk. And the struggle will be for every 100-200 grams of weight.
However, a thin person does not mean beautiful. It is better to be a lady with curvaceous, but toned, than thin and with cellulite, "ears" on the hips.
People who stay up late, don't drink enough water a day, and don't move much will always be overweight. Go for a walk if you don't have time for sports. Set a route for yourself and follow it at an accelerated pace. It is necessary to make 15,000 - 17,000 thousand steps daily. Organize your business and personal meetings in an open format. Walk more often.
It is not necessary to strictly limit yourself in food. Dieting women are evil women. They are always unhappy, irritable and hysterical. I want to eat a hamburger - you can do it, but in the morning. Another thing is how you will feel afterwards. If it's ok, then it's possible.
If you want to eat delicious food - do not forget about training, move a lot.
How often do you need to exercise?
I think that every person should do what he likes. Each of us is individual. Eating habits, wakefulness and rest, favorite sport - everyone is different. Someone likes running, someone likes swimming or yoga. Each case must be considered separately.
If a person is a potential lazy person, it would be better for him to do a little, but every day. Otherwise, you can train 2-3 times a week. The main thing is regularly. Everything will depend on what a person eats, how much he drinks and when he goes to bed. Does he eat a lot of sweets?
You shouldn't overstress. If in the morning you realize that you are tired, skip the class, rest and recuperate. You can't train every day. You also need to understand that the body quickly gets used to a certain rhythm of life.
I began to reduce the amount of physical activity - extra pounds immediately appeared. Once I found 52 “excuses” why I don’t want to go to training. I'm sure each of us can count the same number if we want to. First of all, train willpower.
The required number of kilocalories per day for a woman with an active lifestyle?
I can draw a diagram proper nutrition. You have to eat the same food. Choose your favorite products. Only not chocolate, buns and wine - it goes without saying. Follow a mono-diet for 10-14 days. Average diets are ineffective. Everyone has a different lifestyle. It is necessary to take into account many factors - various human habits, hormonal background and other health features.
Be sure to eat foods that you love. Albeit not in huge quantities. Eating should bring pleasure so that endorphins, the hormones of happiness, are produced. On average, you need to lose 2300 kilocalories per day. It makes sense to count them if there is no diet, problems with self-organization and discipline. Counting calories is like a job.
I don't like doing that. I know which foods are good for me and which are harmful. If there is a goal to lose weight before the New Year, in order to fit into my favorite evening dress, I will exclude sugar from the diet for a month. Our body needs glucose. It is important to know what to eat to lift your mood and tone. It happens that a cup of coffee with a piece of chocolate in the morning brings the taste back to life.
How to keep breasts while losing weight?
Maintaining breast volume while losing weight is impossible. A person begins to drop kilograms from top to bottom. The first to lose weight is the face. You need to keep the pace of training to reach the hips. The process of losing weight affects everything - from the skin to internal organs. It's worth considering.
The chest deflates first. The only thing that can be done is to pump up the pectoral muscles a little with push-ups and other special exercises.
Best time of day to exercise?
My routine is irregular. I lead groups from morning to evening. Preparing Tina Karol for Eurovision, we worked with her until 24:00. It all depends on the possibilities and on what goal you set for yourself. For yoga, gymnastics, Pilates perfect time– 6:00 am. It is better to do jogging and other exercises to maintain a figure at 10-11 in the morning. It is advisable to stop playing sports after 21:00, as this adversely affects the state of health.
What should be the drinking regimen?
Each person should drink 20-35 ml of water per kilogram of body weight daily. There is a theory that it is very useful to drink 500 ml of water with lemon in the morning on an empty stomach. I tried, but it was difficult to drink everything at once. And not everyone needs this citrus. You can replace it with fresh cucumber. This drink will help speed up the metabolism. The main thing is to drink plain water throughout the day. Not juice, compote or tea, but water. If you feel comfortable drinking 1.5 liters of pure water a day, that's fine too.
What is the ideal breakfast for Ksenia Litvinova?
My morning starts with coffee. It should be custard, freshly ground and without sugar. Sometimes with milk. I also like cottage cheese with the addition of a banana, omelettes. I don't like kasha. I enjoy vegetable salads. I eat meat twice a week. There was a period when I refused it, but my joints began to hurt. Women need to eat red meat to maintain gynecological health. Pumpkin is the perfect breakfast, lunch and dinner. Find your favorite dish from this product and saturate yourself with vitamins.
It was a little sad to finish the open interview. The time for breakfast went by very quickly. The meeting was informative and interesting.
I would like to note that Ksenia Litvinova is not only a star coach, but strong personality with powerful, positive energy and magnetism, which was felt from the first minutes of communication. This woman is an example for everyone who wants to overcome their weaknesses and learn to control their own destiny.
