Fitness & Nutrition with Iren Knyazev

09/14/2022

The world's most muscular woman, Nataliya Kuznetsova!

05/27/2022

Believe it or not, overripe bananas are perfectly safe to eat. They actually boast higher vitamin C and antioxidant levels, according to a 2014 study published in the ​International Food Research Journal​ (Volume 21). Their peel may change its color or develop brown spots, but the flesh is still edible.

Use my easy recipe and make a smoothie by using overripe bananas. Don’t forget to add some PB and protein powder as a great source of protein - building material for muscles! 💪🏽

03/25/2022

Tap in with me for a 30 minute full body dumbbell workout if you're looking build strength/muscle, endurance, and burn a lot of calories! All you need for this workout is a soft surface and a moderate pair of dumbbells. This workout is broken down into 4 total rounds. Each round contains 8 different exercises. There are no big modifications for this workout, BUT you can always use your own modifications. I recommend doing this workout at least 2-3 x per week for noticeable results especially if you're looking to build strength and lose body fat. Give this workout a go and be sure to drop a comment to let me know how you did! 🔥

https://youtu.be/U7LvefDvACE

Tap in with me for a 30 minute full body dumbbell workout if you're looking build strength/muscle, endurance, and burn a lot of calories! All you need for ...

12/10/2021

Persimmons. Delay Premature Aging 😱

Persimmons are possibly rich in a number of vitamins and minerals, in particular vitamin A, beta-carotene, lutein, lycopene, and cryptoxanthin. These vitamins may function as antioxidants in the body to reduce oxidative stress, which can in turn help diminish signs of premature aging, like wrinkles, age spots, fatigue, and others. A team of Japanese researchers published a study that may support the protective potential of a certain kind of polyphenol found in persimmon peel, that plays a crucial role against oxidative damage under the aging process.

12/09/2021

Today's Total Body STRENGTH Workout is made up of 8 killer exercises. The focus is on building strength and lean muscle tone by incorporating dumbbells and we will keep that heart rate up by adding cardio bursts, woohooo! Grab those weights and follow along!

https://youtu.be/SLHGFe45TSU

Today's Total Body STRENGTH Workout is made up of 8 killer exercises. The focus is on building strength and lean muscle tone by incorporating dumbbells and w...

12/09/2021

Hello, guys!

The season of oranges is coming and today I’d like to talk about sunny fruit 🍊

ADVICE #1: HOW TO SELECT IT?

Look for oranges with shiny skins that feel firm and heavy for their size. Oranges with thin skins tend to be JUCIER than those with thick skins. Avoid buying oranges with bruised, wrinkled or discolored skins.

ADVICE #2: HOW TO STORE IT?

* Store at room temperature on the counter for 5-7 days.
* Store in the refrigerator for 3-8 weeks in the low-humidity drawer. Set the drawer lever to open, so more air is coming in, or just crack the drawer slightly open.
* Store loose, do not put in plastic bags.
* Store peeled or cut oranges in the refrigerator in an airtight container.

ADVICE #3: HOW TO REDUCE FOOD WASTE?

If the peel of an orange shows damage the inside may still be good. Cut or peel to see if it is still good before tossing.
Even if there are green places on the skin, oranges can still be ripe and good to eat.

ADVICE # 4: HOW TO PREP IT?

* Cut whole oranges into wedges for a quick, refreshing snack or just peel and eat.
* Toss peeled orange segments into green salads for a citrus splash.
* Wash and scrub oranges with water before cutting. Combine orange peels with spices such as cinnamon, cardamom and/or cloves to make an energizing tea. Boil the thinly sliced orange peel with spices for 1-2 minutes. Serve with a bit of honey.

DID YOU KNOW?

Citrus fruits include oranges, lemons, grapefruits, tangerines, pomelos and limes!
C Oranges help your body heal cuts and wounds, and help lower your risk of infection because they contain Vitamin C.

11/08/2021

My new full body workout at home! 😍
Subscribe to my channel and train with me!

This full-body circuit workout is not only fast-moving and fun, but it targets every muscle in your body so that by the time you are done you’ve burned loads...

11/05/2021

Happy Friday, my beautiful, healthy & positive friends! 🥳🤩

I recommend you to finish your work a little bit earlier than uses all and just enjoy the rest of the day with your loved ones!

11/02/2021

Strategies to Build Muscle 💪🏽
So, how can you build muscle while still losing fat when biology is working completely against you? By following these six expert-approved strategies.

1️⃣Keep your caloric deficit small.
With caloric deficits driving weight loss and surpluses stimulating muscle gain, a happy medium is ideal for "recompositioning," or decreasing body fat while increasing lean muscle mass.

If you dint know how to determine your total daily calorie I can help you! Just lemme know that you need my help!

2️⃣Eat 25-30 grams of protein four times per day.
Your muscles use the protein you eat to grow bigger or stronger. When cutting calories, your body's muscles may be less sensitive to the protein you eat.

3️⃣Do compound strength exercises at least three times per week.
We need to include at least two days of weight training a week to maintain existing muscle mass and three or more times a week to build muscle.

And in one Harvard School of Public Health study of 10,500 adults, researchers found that strength training doesn't just build muscle – it also helps reduce abdominal fat levels.

The most effective exercises, for both fat loss and muscle gain, are compound – meaning they work multiple muscle groups at once (squats, dead lifts, push ups, pull ups, chest press and rows)

Focus on making these moves the top priority of your weekly workout routine, and then you can start to think about adding the right cardio workouts to your routine. (More on them next.)

4️⃣Take 10.000 steps per day.

Walking 10k steps per day will help burn more calories (without increasing hunger), improve dietary adherence, boost mood and mental focus and improve health and insulin sensitivity.

5️⃣Intermittent Fasting

I recommend just fasting for the first 4-5 hours of the day. Drink plenty of coffee and sparkling water to stay full. Then just focus on hitting your calories and protein in the most enjoyable way. You can have a medium sized lunch, a big dinner and even a dessert (while dropping fat).

6️⃣Sleep at least 8 hours

Sleep deprivation can cause an imbalance in these hunger hormones and your metabolism will suffer in response. Lack of sleep can also decrease the amount of energy your body can use to burn calories. So, instead of turning the majority of the calories, you eat into fuel, your body ends up storing those calories as fat.

‼️If you want to know more about essential nutrition information below you will find a link for my e-book with useful nutrition advice https://irenknyazev.com/nutrition-guide/

11/01/2021

Have you ever heard that sitting is a new smoking ?

Even women who exercised regularly risked shortening their life span if most of their daily hours were sedentary ones.

How much sitting is problematic? Once you're sitting for more than six to eight hours a day, that's not likely to be good for you.

You can increase your activity level dramatically, just by incorporating a one simple movement strategies into your day - walking!

The Power of Walking 💃🏽

You are crushing your nutrition plan, you are perfectly executing your 4 strength training sessions per week. What is the one additional step you can take to improve results and develop a slim, fit and downright sexy body?! The answer is walking! Yes, you read that correctly, walking. You see, walking is one of the greatest activities you can perform to promote a lean and healthy body.

In fact, I recommend that you aim to walk 10k steps per day. This can easily be tracked on your smart phone in the ‘health app’. But walking 10k steps per day will help burn more calories (without increasing hunger), improve dietary adherence, boost mood and mental focus and improve health and insulin sensitivity.

Walking 10k steps per day is one of the greatest steps you can do to improve your health and promote a lean body. Interestingly enough, women that do intense cardio sessions, tend to just eat back the calories they burn. Research has shown us that women have very sensitivity metabolisms. When they try to burn a bunch of calories from cardio, it ends up making them ravenous and hungry.

This is why walking is so effective. Walking burns a moderate amount of calories but doesn’t increase hunger. Walking also helps improve recovery. This helps you lean down easier. The most important step to get lean is hitting your diet. So if doing lots of cardio throws that off, it can actually work against you.
�So aim to walk 10k steps per day. You can do this on a treadmill if you prefer. But the best bet is to get outside in the fresh air. Listen to a podcast or audiobook. Go for a walk with a friend. Ditch your car or uber and walk to a coffee shop. Have a work call? Take your call on a walk or walking around your living room.
�Naturally setting your lifestyle up, where you walk 10k steps per day will help you get leaner and maintain a lean body effortlessly. It’s one of the greatest steps you can do.

Download and print out my Steps Tracker by using this link https://drive.google.com/file/d/1ezWKwl5KkTvX3VuSoetrHwuBLKquQ9R_/view

10/29/2021

Your Friday workout!

Your hamstrings & glutes will be on fire 🔥

WELCOME BACK TO MY CHANNEL! What you need for this workout?Two Dumbbells!That’s it!Don't worry if you don't have the equipment you can still do the workout. ...