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Ana Dima | Personalised Training Programs For Brides

Do this exercise for 45 seconds on each side, with

Do this exercise for 45 seconds on each side, with no breaks between sides. Repeat 4 times.

Try it 3–4 times a week, and you’ll start seeing results in 4 weeks.

Once you’re comfortable, add a dumbbell. Start with a light weight (2-3kg) and gradually increase to 5-6kg.

#coreworkout #bridalfitness #homeworkout #armworkout #workoutroutine #workoutmotivation

Lose Fat & Feel Amazing with These 4 Science-Backe

Lose Fat & Feel Amazing with These 4 Science-Backed Habits 🔥

Most people focus only on workouts when trying to burn fat—but real results come from optimizing your metabolism, hormones, and recovery.

1. Eat a High-Protein Breakfast

Starting your day with 30–40g of protein boosts metabolism by 15–30% (thermogenic effect of food) and keeps you full for 4+ hours by stabilizing blood sugar.

➡️ Practical Tip: Eat eggs, Greek yogurt, or a protein smoothie within 60 min of waking up.

2. Cold Plunge (3–5 min at 50–59°F / 10–15°C)

Cold exposure activates brown fat, increasing daily calorie burn by up to 350 kcal. It also lowers inflammation & improves dopamine by 250%, boosting mood and energy.

➡️ Practical Tip: Cold plunge or take a 2–3 min cold shower in the morning.

3. Sauna (15–20 min at 170–190°F / 75–90°C, 2-3/week)

Sauna use increases growth hormone by 200–300%, helping with fat loss, recovery, and muscle retention. It also boosts endurance by improving blood circulation & cardiovascular health.

➡️ Practical Tip: Finish your workout with a 15+ min sauna session for max benefits.

4. Grounding (10–20 min outside daily)
Walking barefoot on natural surfaces reduces cortisol, improves HRV (heart rate variability), and lowers inflammation, helping your body stay in fat-burning mode (parasympathetic state).

➡️ Practical Tip: Spend 10–20 min barefoot outside (grass, sand, or soil) every day.

Follow ❤️ for more fat loss tips

#coldplunge #sauna #highproteinmeals #grounding #fatlossjourney #fatlosstransformation

Burn Fat & Build Muscle Faster

🔥 Burn Fat & Build Muscle Faster 🔥

Most people train hard but don’t see results because they ignore these key habits. If you want to lose fat while keeping (or even building) muscle, here’s what actually works—backed by science.

1. Prioritize Protein

Eating 1.6–2.2g/kg of protein per day boosts metabolism by 15–30%, keeps you full, and preserves muscle in a calorie deficit. Spread it out across the day for max effect.

2. Control Cortisol & Hunger with Sleep

Sleep less than 6 hours? Your cravings increase by 30%, and fat loss slows down due to higher cortisol & insulin resistance. Aim for 7–9 hours to keep hormones in check.

3. Maintain a 10–20% Caloric Deficit

Too big of a deficit = muscle loss & metabolic slowdown. A 10–20% deficit (300–500 kcal/day) is the sweet spot for fat loss without killing performance.

4. Use Metabolic Conditioning Workouts

HIIT (2–3x/week) burns 25–30% more fat than steady-state cardio. Add Zone 2 cardio (60 min at 60-70% HRmax) to improve endurance and train your body to burn fat efficiently.

5. Optimize Blood Sugar & Nutrient Timing

Carbs fuel performance—eat them around workouts. Outside of training, prioritize protein & healthy fats to keep blood sugar stable and promote fat-burning.

📌 Save this & start applying these today!
💬 Drop a 🔥 if this helped, and share with someone who needs this!

#bridalfitness #fatlosstips #fatlosscoach #fatlossjourney #fatlosstransformation

Some of my super easy, high-protein recipes! ❤️ SAVE this post and try one in the next few days!

#highproteinmeals #highproteindiet #highproteinrecipes #easylunchideas #easylunch #easylunchrecipes

Keep rest minimal to maximize inten

🚀 TIPS:
✔ Keep rest minimal to maximize intensity
✔ Use challenging weights while maintaining form
✔ Modify as needed—just keep moving!

💡 Save this & screenshot for later! 💡

#homeworkouts #bridalfitness #weddingdiet #fatlossworkout #fatlossworkouts #coreworkout #gluteworkout #bridetobe #weddingweightlossjourney

No one tells you this stuff—so let’s change th

No one tells you this stuff—so let’s change that. If this helped you, save this post, send it to a mama-to-be, and let’s make pregnancy EASIER, not harder.

1️⃣ A Savory, High-Protein Breakfast Will Help with Nausea

Forget dry toast and crackers. Keeping blood sugar stable is key, and a protein-packed meal first thing in the morning can make all the difference. Think eggs, avocado, and turkey instead of sugary cereals!

2️⃣ Stretching Won’t Fix Your Back Pain—Strength Training Will

I learned this the hard way. When your core and glutes aren’t doing their job, your lower back takes the hit. Gentle, controlled strength work is what actually supports your body through pregnancy.

3️⃣ You’re Not Just Hungry—You Need More Nutrient-Dense Food

If you feel like a bottomless pit, it’s not just “eating for two.” Your body craves nutrients, not just calories. Focus on whole, high-quality foods that actually fuel you and your baby.

#pregnancy #9monthpregnant #38weekspregnant #pregnancylife #pregnancyworkout

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