Personal Training by Rita

I always say that I don't like the expressions “ cheat day”or " cheat meal".You are not married to your food, why would you cheat on it?😂😂😂
I believe in eating wholesome foods 80% of the time, and leaving 20% of your diet to enjoy foods that you love, even if they are not that healthy.
I don’t call it cheating. I call it having balance in your life.
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Personal training/ Treinamento em dupla/Aconselhamento nutricional.
Trabalho exclusivamente com mulheres, na Fisio Korpus. Av arriaga,75.
Vinte anos de experiência nos EUA.
Excelente referências!
Posso ajudar-lhe a alcançar seus objetivos!
Enviar mensagem para maiores informações.

Personal training/ Treinamento em dupla/Aconselhamento nutricional.
Trabalho exclusivamente com mulheres, na Fisio Korpus. Av arriaga,75.
Vinte anos de experiência nos EUA.
Excelente referências!
Posso ajudar-lhe a alcançar seus objetivos!
Favor enviar mensagem para maiores informações.

Summer is just around the corner. It's the time of the year that companies advertise, "miracle" fat burners, detoxes. Trainers come out with 4 week challenges.
That really triggers me.😡
Of course we all need to make money, but we don't have to lie to people in order to do that.
The reality is that fat burners don't burn fat! Eating less does.
Four week challenges won't change your body!
Those HIT workouts will make you sweat so much that you will be convinced that you are burning hundreds of calories in 20 minutes.
Unfortunately, you are not.
You will burn a couple hundred calories, which a small snack will put back, and you will be starving. You might get an injury from all that jumping.
Fitness is not a summer challenge.
Fitness is a WORK IN PROGRESS.
Start by creating healthy habits.
Lift weights, 💪 go for walks, or take a dance class. Do something fun! 😍😍
Cardio won't make you lose weight, but it's great for your heart. You just don't have to overdo it.
Try to eat 80% wholesome foods,🍊🥔🍓 and leave 20% of your calories for something that's just fun.🍔🍦🍪🍷
Life is a marathon, not a sprint.
Enjoy the process ❤💪❤💪❤💪

Remember: A calorie is a calorie.
Too many people trying to lose weight tell me they "eat clean" and do not understand why nothing is happening.
Nuts are healthy, but VERY caloric.
And they will say: "But it`s good fat!"
GOOD FAT IS STILL FAT! If you eat too many nuts and olives, consume too much olive oil, and avocados, you will not lose body fat, even if you work out hard.
If you eat more than you burn, the result is weight gain.
And if you are a small female such as myself, the struggle is even bigger. We don't need much food, even to maintain.
I know I'm being repetitive, but it all comes down to CALORIE DEFICIT.
It's not fun, but it's true.

When it comes to the way your body looks, do what makes you happy.
In the 15000s, women were supposed to be voluptuous to be desirable.
For most of my life, women were supposed to be skinny.
Now you are supposed to be lean but muscular.
I don’t think we are “ supposed “ to look any specific way.
I’ve had several people saying that I should get into a calorie surplus to build more muscle.
The point is that I LIKE the way I look right now.
I love training heavily, but I have no interest in bulking and cutting. It’s just not for me.
I like MAINTENANCE.
I don’t like bigger muscles on me, even though I love to see it on some friends’s bodies.
I don't like being too lean, either. In this picture, I was starving and miserable!
I like to look the same way year round.
Last year, I felt pressured, but once my body fat went up along with some muscle growth, I didn’t like it, even though I knew it was part of the process.
You are not SUPPOSED to look any specific way.
Do it for YOU ❤️❤️❤️💪💪💪

Você não precisa de um ginásio lotado para alcançar resultados.
Com mais de 20 anos de experiência nos Estados Unidos e formação especializada em treinamento feminino, ofereço acompanhamento personalizado para mulheres em um ambiente reservado.
💪 Mais força 🦴 Ossos mais fortes ✨ Mais confiança
📩 Mande uma mensagem.

Appreciate that you have the opportunity to get fit. You may have to prepare your meals, but many have no meals to prepare. You might struggle to find time with work, but many don’t have work to find time around. Weights and cardio take effort, but many cannot lift their weight from their wheelchair or bed, let alone do cardio.
YOU ARE PRIVILEGED. Let that be your motivation.❤️❤️❤️

Com 20 anos de experiência nos Estados Unidos e formação especializada em treino feminino, ajudo mulheres a sentirem-se mais fortes, confiantes e saudáveis.
Através da musculação, trabalhamos:
• Tonificação muscular e definição
• Aumento da densidade óssea, prevenindo osteoporose
• Melhor postura, equilíbrio e energia
Tudo isto num espaço privado e tranquilo, longe do ambiente dos ginásios tradicionais.