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Home
Personal Training
Ruokavalio Suunnitelmat
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Tietoa Minusta
- Palautetta pitkäaikaisilta asiakkailtani
Blog

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Miksi painoni ei putoa? Lue hyödylliset vinkkini!
In Uncategorized

Ruokavalio Suunnitelmat

Teija Promberger

Teija, 42, on liikunnanohjaaja ja sertifioitu personal trainer ja ravitsemusvalmentaja 20 vuoden kokemuksella.

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2fitnesslovers

You can do this anywhere - you don’t need space

You can do this anywhere - you don’t need space or equipment.
Well - maybe a little motivation to start 😉
But hey, the workout is short and effective!
4 Exercises:
1. Running
2. Lunges
3. X Jumps
4. Froggers ( modified Burpees )
20s. WORK FULL POWER 🔥
10s. REST
👉🏼 6-8 rounds 😇
Thank me later 💪🏼😂

Backache? Weak core? Don’t have the motivation t

Backache? Weak core? Don’t have the motivation to workout?
Well to get started, I give you just 3 very simple exercises. ( Even my Father agreed to do these daily. 😅 #miracle )
👉🏼 2-3 rounds daily, 10-20 reps.
That’s it. 🙏🏽
Do we have a deal?😉

If you like what you're doing, you're more likely

If you like what you're doing, you're more likely to do it again.
👉🏼By adopting the attitude that exercise is enjoyable, you can embrace fitness as part of a holistic wellness strategy.
💡If exercise is not part of your daily routine yet, try to find an activity you enjoy.
Happy active Monday! 😎

Regarding overall health, most of us do not fit in

Regarding overall health, most of us do not fit in enough daily movement.😌
Luckily, adding easy activities can make a significant difference to your weight and well-being and even lengthen your life.👏🏼
Have an active Tuesday 😍👋🏽

We wanted to create a meal plan that will help you

We wanted to create a meal plan that will help you to feel better during menopause.
Our meal plan is protein-rich, which keeps you satisfies and aims to prevent weight gain.
💡Are you Vegan? No problem. Our meal plan is also available as a plant-based version.
Our custom meal plan includes
☝🏼7-Day Custom meal plan supporting menopausal period
☝🏼We fully tailor the plan to your needs and goals
☝🏼High-quality food pictures
☝🏼Delicious recipes keeping you satisfied
☝🏼Meal prep guide
☝🏼Nutritional values
☝🏼Grocery list to know what to buy and how much, giving you complete control over the meal planning process
☝🏼Easy, healthy recipes for the meals
☝🏼New cooking ideas & motivation
🌟Get yours $49 👉🏽Direct link 🔗 https://www.2fitnesslovers.com/7-day-menopause-support-diet-custom-meal-plan/ or Click the link in the Bio 👉🏽 Custom meal plans

Can we talk again about the mental health benefits

Can we talk again about the mental health benefits of exercise?
Did you know that exercise can help:
* Sharper memory and thinking. The same endorphins that make you feel better also help you concentrate and feel mentally strong
* Higher self-esteem
* Better sleep
* Give more energy
* feeling exhausted
* feeling overwhelmed
I am forever grateful that I can move - regarding my mental well-being!🙏🏼
Happy Friday, Friends!❣️

According to research, a little exercise and short

According to research, a little exercise and short workouts already positively affect our health! 😎
So if you are on vacation or have no equipment and only a little time, even a tiny 10-15-minute workout moment is good!
Move your body ( even for a little while ) and smile! 😁
Have a great Tuesday!

Did you have a specific yearly goal for this year?

Did you have a specific yearly goal for this year? If yes, how is it going so far?
💡There are still 18 Mondays left, so there is plenty of time to achieve some short-term goals!
My goal for the end of the year is to be a better cycler 🚴‍♀️and have stronger shoulders! 💪🏼
Let's go!!😎🔥

It's never too late to start and improve your life

It's never too late to start and improve your lifestyle and activity level.
💡Did you know that lean muscle mass naturally decreases when we get older?
However, the good news is that even a few months of regular strength training can increase the muscular strength of older adults by 10-30%. 💪🏼
👉🏽 More info about our online personal training program 🔗 https://www.2fitnesslovers.com/online-personal-training/senior-fitness-online/
Have a great Friday!

Did you know that it is so easy to do nut butter a

Did you know that it is so easy to do nut butter at home? 😁
Basically, just a quick visit to the oven ( 165’ C / 325’F ) for 8-10 min ( mine got yesterday a bit too roasted 🤭. )
Cool it down and 👉🏼 blend. I added also 🤏🏼 salt.
Taste so great!
I do it often, because we have a crazy big walnut tree but also because it is a usual much healthier option than buying from the shop! And literally takes 15 min to make. 😁👍🏼

Good Monday Morning! 😎 Here comes a very simple

Good Monday Morning! 😎
Here comes a very simple 15 min short Monday workout for you:
3 Rounds 👉🏼
Squats 1 min
Shoulder press 1 min
Jogging 1 min
Squats walking 1 min
Bicep curl + shoulder press 1 min
No dumbbells? Use filled water bottles!
SMILE and move your body! 😀
Have a great day!

Regular strength training is so vital, especially

Regular strength training is so vital, especially when we age.
Studies show strength training has identified multiple ways it can benefit older adults 👉🏼including maintaining muscle mass, improving mobility, and increasing healthy years of life. 💪🏼
( If you're not into strength training yet, don't worry; it's never too late to start. 😃🙌🏼)

Take even a few minutes breaks to do little mobili

Take even a few minutes breaks to do little mobility and stretching daily!
Roll your shoulders, stretch your neck 👉🏽 start with a few minutes.
Even a short stretching break increases your muscle blood flow, can improve your ability to do daily activities and enable your muscles to work most effectively.😎👋🏽

Do you aim for permanent weight-loss and weight ma

Do you aim for permanent weight-loss and weight management?
If so, we can recommend you our weight loss diet to support lasting weight loss.
Our diet plan is high in protein, with moderate fat intake and carbohydrates.
💡A protein-rich diet is often the best for weight management.
Our custom meal plan includes
☝🏼7-Day Custom meal plan for the weight loss diet
☝🏼We fully tailor the plan to your needs and goals
☝🏼High-quality food pictures
☝🏼Delicious recipes keeping you satisfied
☝🏼Meal prep guide
☝🏼Nutritional values
☝🏼Grocery list to know what to buy and how much, giving you complete control over the meal planning process
☝🏼Easy, healthy recipes for the meals
☝🏼New cooking ideas & motivation
🌟Get yours $49 👉🏽Direct link 🔗 https://www.2fitnesslovers.com/7-day-weight-loss-diet-custom-meal-plan/
or Click the link in the Bio 👉🏽 Custom meal plans

Here are 5 simple exercises for you to do to stren

Here are 5 simple exercises for you to do to strengthen your core! 😁 You can combine them after a walk or for example run. 👆🏼Do 3 rounds of 45s. - 1 min depending on your fitness level! ( If you don't have a fitness band - no problem, do without it. ) Lets move our bodies! 😎😁🔥

Did you know mild PMS symptoms occur before menstr

Did you know mild PMS symptoms occur before menstruation in almost all women?
I wanted to spread PMS general awareness and create a free ebook to help with PMS symptoms.
My smoothie recipes reduce cravings and manage blood sugar during the second half of the menstrual cycle.
Get my free ebook here 🔗 https://www.2fitnesslovers.com/free-ebook-smoothie-guide-for-pms-symptoms/ or 👆🏼direct link in Bio. Download your free “Smoothie Guide for that PMS Monster Now” ! 🩷

Always think of exercise as a celebration of what

Always think of exercise as a celebration of what your body can do. Not a punishment for what you ate.
Start today, Monday, with a positive mind and grateful heart, and remember, you can enjoy life and be healthy at the same time! You got this! 😎🔥

Are you suffering from 'Smonday'? It is the feelin

Are you suffering from 'Smonday'? It is the feeling when the Sunday stops feeling like a Sunday, and anxiety kicks in. 😬
With Sunday being the last day of freedom on your weekend, it's common to have anxiety about returning to work on Monday.
What can help?🌟
Do something you enjoy with the remaining hours of the weekend.
If possible, stick to an activity you can look forward to week after week.
Nice walk in nature, movie night, yoga class, or cooking your favorite food! Pick something you truly enjoy!😀
Happy Sunday, and a fabulous start to the week!💛

Are you suffering from Candida overgrowth? Check o

Are you suffering from Candida overgrowth? Check out how our anti-candida diet custom meal plan can help you out!
💡Our meal plan helps you to stop eating foods that provide a favorable breeding ground for Candida.
Our custom meal plan includes
☝🏼7-Day Custom meal plan for the anti-candida diet
☝🏼We fully tailor the plan to your needs and goals
☝🏼High-quality food pictures
☝🏼Delicious recipes
☝🏼Meal prep guide
☝🏼Nutritional values
☝🏼Grocery list to know what to buy and how much, giving you complete control over the meal planning process
☝🏼Easy, healthy recipes for the meals
☝🏼New cooking ideas & motivation
🌟Get yours $49 👉🏽Direct link 🔗 https://www.2fitnesslovers.com/custom-meal-plans-diet-programs/anti-candida-diet-custom-meal-plan/
or Click the link in the Bio 👉🏽 Custom meal plans

Our 12 weeks workout program for rookies is tailor

Our 12 weeks workout program for rookies is tailored especially for beginners.
And for those who have been away from exercise routine for a while and want to return.
☝🏼For beginners
☝🏼For those who had a long(er) break from exercising
☝🏼An extended break from exercise due to an injury / chronic pain
☝🏼Due to being overweight, it's hard to get active
☝🏼Suffering from depression or anxiety
Start our online personal training program Rookies for 12 weeks 👉🏼https://www.2fitnesslovers.com/workout-program-12-weeks-for-rookies/
Let’s go!😎

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