About

Life


Welcome to Loving Fit !

LovingFit is a free lifestyle blog where creativity meets fitness, nutrition is about simplicity and beauty is not only physical in appearance, but a combinations of both worlds, inner and outer combined as a whole.

Most people look at getting in shape by going to the gym and spending dreadful hours lifting weights, running on the treadmill and counting calories – I think that is the old fashioned way ( but if you like that, that’s is cool as well ).  But, I do not, that’s why I’m Loving Fit my way. We are here to help people to get and stay in shape the Loving Fit way – where less is more, workouts are very creative, and where we work our body as a unit instead of part by part.  Our workout routines focus on Proper Exercise Form ( which believe it or not, very rare these days ).  But, because of my background as an athlete, I have an eye for really good exercise form and I work on mine daily ( I’m definitely not perfect ).  Good Form is number one in any sport!

 

Who are you and who is the guy behind the camera?

My name is Tatianna but you can call me Tati, I am originally from Moscow, Russia.  I am an ex – professional figure skater and a certified personal trainer.  But, to be honest the label of a certified trainer, doesn’t really mean that I know everything there is to know about fitness and nutrition, because anyone can be certified in a short period of time.  I am always reading and learning new stuff about fitness and I always keep an open mind, ready to know more.  I am also not so crazy about ” About Me ” pages, but you can read more about me in “ My Diary ” section.  In this section I also share my philosophical articles and everything that has to do with a more personal side of me and my life.

 

Meet Miguel The Guy Behind The Camera

 

 

( I HAVE FULL AND SIGNED PERMISSION FROM CIRQUE DU SOLEIL ( LA NOUBA ) PUBLICIST AND PR MANAGER TO USE THE MATERIAL IN THIS VIDEO. I CAN PROVIDE A SIGNED DOCUMENT UPON REQUEST ).
 
The guy behind the camera is my husband Miguel, he is originally from Mexico City.  We met 14 years ago while I lived in Reno, NV ( the first place I moved fresh from Russia ), while he was performing in a show.  Miguel is a 5th generation flying trapeze artist and he currently works for Cirque Du Soleil in a show called La Nouba.

 

My Life’s Philosophy and What You Can Expect From This Blog

 

I believe this is the most important thing that I would like for everyone to know who is planning on reading and being part of my blog.  Besides for Fitness and Nutrition, I am also very passionate about Spirituality and you will notice this based on the articles I write.  My goal in life, is not only help to create beautiful healthy bodies, but to help create healthy minds and raise human consciousness overall.  Because I believe, the truth of our existence here has always been and always will be: That we are not just physical beings and if we create beauty on the inside, the outside will fall into place and shine through.  Without connecting both of our worlds together, inner world and outer world, there cannot be peace within one’s mind ( this is just an observation that I’ve made throughout my life time ).

The articles I write come purely from my heart and my personal experience.  I am, on the Spiritual Path that I am, because I have memories of my pre birth intention ( the intension of my soul prior to being born ), to which I’ve awakened within my physical existence in this life time.

I never force anyone to believe same things I believe, because I also trust that each individual can decide for them self which path to take in this life, and I always respect the beliefs of others.  I consider my self just a tool, a messenger, I am here only to spread love and to help people who need it.  You might not agree with everything I write about, but remember, this is your choice, take what you need and what serves you, throw away the rest. Simple :).  I also believe, we can all coexist in this world together without having to agree with each other on everything or always have the need to be right.

So, if you planning on following my blog, I would like to let you know ahead, that this blog will be about:  Fitness & Working out, Nutrition, Spirituality, Love and Life, all mixed in together.

 

As far as training  where do I start?

The first thing you should definitely check out on the site is Creating Your Workout Plan post.  After you do that you will have an idea of how you can use the site and create your own plan to fit your needs and fitness level.  All the workouts on the site have a separate section.  Lower Body Workouts, Upper Body Workouts, Full Body Workouts, Just Abs, Real Time Cardio.  I also have a section for Challenges.  In this section you can pic an exercise challenge that usually lasts from 1 week to 1 month.  This is something if you want to push your self a little extra.

 

How do you come up with your workouts?

I use a method I call Unit Training ( I came up with this name ), because the body always functions and develops as a unit.  I’ve learned this method from being a professional figure skater .  If you take a look at the bodies of dancers and acrobats, you will notice that they are always in an amazing shape, this is because they use their bodies as a unit, that works muscles differently, vs just lifting weights the traditional way. If the body functions as one, then why should we train it part by part as the old fashioned way suggest?  You can read more about my method Here.

 

Can beginners do these workouts?

Yes, anyone can do these workouts.  At first you have to modify the exercises until you achieved more strength.  I recently started to explain all of the exercises and beginner modifications in all of my videos.

 

Are your workouts for women or men can do them as well?

My workouts are for anyone who wants to get and stay fit.  My husband at times is having a hard time with these routines and he is an acrobat!

 

When can I start seeing results with your workouts?

After starting my workouts you should expect to notice a difference within  a week, but you order to see that difference you have to use the proper form in every exercise.  If the form of the exercise suffers, the results will not manifest.

It is also very important to follow a good Nutrition Plan, because our that is 80% of our working out effort.  In my Nutrition Facts section you can find information you need about good nutrition and foods that are most nutrient dense.  You can also check out My List Of Top Weight Loss And Health Tips, to learn my favorite tips for weight loss.

 

How many times a week should I workout?

If you are trying to lose weight and get in shape, then I would recommend you train 5 days a week.  If you are already in shape and just trying to maintain then 3 to 4 days a week is enough.

 

Some of your routines are under 20 minutes, is that enough?

When that is the case I recommend adding an additional 10 to 20 minutes of moderate cardio, such jump rope, you can also go for a brisk walk up the hill or simple selection of bodyweight exercises will be great.  The reason I recommend that is because our body begins to burn body fat after about 15 – 20 minutes of intense training, by adding an additional cardio you are keeping your body in a fat burning state.  If you workout under 30 minutes a day, you can’t expect dramatic change, so that additional cardio will create that difference.

 

Do I need equipment to follow your routines?

You do not have to have any equipment to follow my workouts.  You can get creative with things around the house and make your own, I did this for a very long time until I was able to purchase some equipment.  I use:

  • Gymboss Timer
  • pair of  dumbbells
  • 8 and 12 lbs medicine ball ( which I found for under 10 dollars )
  • jump rope ( you can make one out of a regular rope laying around the house )
  • balance ball ( you can find one at a very low price )
  • Leber Equilizer which is the most versatile piece of equipment I ever found ( and you can substitute that with two chairs and a broom stick, how I show you here.
  • Pull-Up bar
  • A Sandbag ( but you can make your own )
  • And of course my own bodyweight.  I  use challenging bodyweight exercises to work as many muscles in the body as possible at once, to burn more calories and create lean muscles all over. I always come up with new exercises and I will keep on doing that to keep the fun in my workouts.

I am planning to add more cool equipment if I find any, if you can recommend something, that would be greatly appreciated.

 

How about a Nutrition Plan?

I follow a very simple nutritional approach.  No counting calories and no processed foods or refined sugar ( only once in a while if you are really craving it ) and no artificial sweeteners.  You can read My Complete Guide To Nutrition to get more details.  I also keep an open mind and try out new things from time to time.  Right now I’m really loving the method of Intermittent Fasting.  But, I only follow it once in a while.  It works for me, but I know for a fact it’s not for everyone.

 

Do you take supplements?

At the moment the only thing I take is a multivitamin, hair skin nails supplement, L-carnitine ( which helps promote energy metabolism and lean muscle, you can read more about in here ).  I do not take Whey Protein.  Once in a while I take Hemp Protein, but only when I absolutely have not time to grab real food.  All other time I prefer real food over powder.

 

 What can I do to help support LovingFit?

You can Like our page on Facebook, or Instagram or subscribe to my Youtube Channel.  I also have a profile on Russian social site VK.com/Tatiannamania.Our blog is free, but you can press LIKE on the top of our blog posts, you can also Retweet our posts on Twitter or simply spread the good word  to your friends to help us grow our community.

 

Contact

[email protected]

  • http://thecrazyrambler.wordpress.com Fenny

    How long have you been in the States? Your English is real good!!!

    • Tatianna

      I have been here for 12 years now. I learned English here cause nobody spoke Russian. When we came here, my mom use to speak English to me and she would say if you want to understand what Im saying you have to learn. So I did in 3 months.

  • Ariana

    Just to let you know, I enjoy reading your blog very much, especially the nutritional & fitnesss information you post here. Your personal story is very interesting and I love your positive outlook on your life! Great attitude! Looking forward to reading more posts. A

    • Tatianna

      Hi Ariana

      Your comment made me smile :). Thank you for your feedback

  • Pushups with polish

    Hi!! Thanks for visiting my site, i love what you have going on here! definitely one of my new favorites xxo em 

    • http://www.lovingfit.com Tatianna

      Thank you girlie :)

  • Pingback: 10 About Pages to Watch | Diet and Exercise | Real Life Fitness | PhitZone()

  • Unc73

    Hi, I found out on March 1st that I have a herniated disc at L4/L5.  Prior to finding out what the problem was my Chiro was thinking that it was muscle related.  The MRI showed otherwise.  Since March 1st things have been getting a little better, however, the mornings are the worst part of the day.  Did you have difficulty in the mornings with stiffness, etc.  When I might expect the mornings to get a little better?  I know you said it took you 4-5 months to recover.  Thanks for the information that you have provided – it gives me hope!

    • http://www.lovingfit.com Tatianna

      Hi there,

      I did have a hard time in the morning as well, when I would get up my whole my back was in so much pain and the pain would stretch down to my leg, I had to warm up my body a bit before I can somewhat walk.  It was just terrible pain, I completely understand how you feel.

      The good news is that you will recover, do those exercises that I shared in the post, they really helped me with pain, and staying positive is also very important cause our mind and body is connected.  We have to make the mind believe that the body has began the healing.  

  • AlishisPhillips

    I just found your site on you tube, and today is my first time trying out your routine (haven’t decided on which one yet).  I love the HIIT method, and have been an avid follower of another fitness blog for about a year.  That blog has changed dramatically, and so I was on the hunt for something new…something different, and I found YOU!  Although you do use more equipment than I have, that has never stopped me before.  I’ll post my thoughts on your workout after I have completed it, but I must say that your warm up is very nice.  

    • http://www.lovingfit.com Tatianna

      Hi there :)

      Welcome to Loving Fit!  I’m glad you found me, let me know if you ever have any questions, I would always be happy to answer.  

      I do use different type of equipment but not all the time, I have some workouts without it as well and I always show substitutes.  I just try to keep it fun!

  • http://www.lovingfit.com Tatianna

    Hi Samantha,

    Nice to meet you :)

  • http://www.lovingfit.com Tatianna

    Hi there :),

    I get that question a lot, I buy all of my pants on ebay.  I just put ” Women’s leggins ” into search on ebay and it always gives me tons of results for cool tights. 

  • http://www.lovingfit.com Tatianna

    Hi Dee, 

    By what you wrote me, I can see that the problem is dairy and sugar.  Cream Cheese is definitely not a very good food and the more we consume dairy the more our body stores it as fat.  And chocolate is definitely a big problem when eaten every day.  You can have it once a week and indulge, but every day is too much.  Every time we eat sugar it raises our insulin, therefore our body is in a fat storing mode. 

  • Sunradiance

    I just found your blog via a tread (about bodyrock) and I just wanted to say that I love it! You have so many unique workouts and exercises. I have plateaued a while ago and wanted to try something new. Thanks for your hard work!

    • http://www.lovingfit.com Tatianna

      Hi Welcome to Loving Fit :)

      Let me know if you have any questions :)

  • Z Fouzi

    hi tatianna
    i just found your blog, it’s realy interesting 
    i am 1.65 m / 68 kg, and i hope to lose 10 kg 
    i have began diet for 3 weeks without doing any exercices, but i start it tomorrow  
    can you tell me how long can i get a fit body??

    • http://www.lovingfit.com Tatianna

      Hi, 

      Everyone is different, but it all depends on how well you eat, and the proper training program.  Nutrition is 80% of the results.  What kind of eating approach do you have at the moment?

      • Z Fouzi

        for breakfast, i eat some bread with cheese or egg and coffee
        for lunch , green salad or rice with some meat
        for dinner, juce or fruit with vegetables
        and i drink 3 liter of water 
        i want to begin excercices, but i don’t know how to do my own program 

        • Z Fouzi

          Hi,
          Could you answer me if it possiblethanks 

  • http://www.facebook.com/ki77y06 Diana Kitty Slavcheva

    May I ask you what do you do for a living? :)

    • http://www.lovingfit.com Tatianna

      I used to work with my husband in a show, then I injured my back and now I am a trainer and a blogger.

  • http://www.lovingfit.com Tatianna

    Hi Jasmin, 

    Thank you so much for sharing :).  Smoke & Ashes was a hard workout, I only completed 2 rounds, next time I will definitely go for 3. 

  • Gtrejo813

    Hey Tatianna,
    I’ve come to realize that my biggest issue is staying motivated! I would like to know what your suggestions are for anyone that’s like me . I start exercising then stop for a while then start again . I would like to exercise continuously for once !

    Thanks again
    Lil G

    • http://www.lovingfit.com Tatianna

      Hi Lil G,

      With exercising it’s all about making it fun for you, there are different things to choose from.  Try as many different things as you can, and don’t look at it too much like a chore but more of how it will change your life, not just physically but on a much deeper level and state of mind.  It makes you think better, it makes your body function smoothly, you will have more energy and most importantly it will raise your self confidence. You have to look at the big picture and also find things and people along the way who motivate you. 

      • gtrejo813

        Yes, its me! And thanks for motivating me and being there for me! Im starting again tomorrow !:/
        Lil G..

        • http://www.lovingfit.com Tatianna

          Yay! Write to me if anything :). I sent some stuff with Miguel for you, I hope he didn’t forget to give it to you :)

          • Gtrejo813

            Really anxious to loose this weight but scared of failing is this normal?

  • http://www.lovingfit.com Tatianna

    Sdravstvujte Iriana ( ya vam napisala na YouTube ), no na vsyakij sluchaj otvechu sdes toge.  Vam sovsem ne nugno hodit v zal, ya treneruus tolko s domashnimi trenirovkami uge 5 let.  Vse trenirovki kotorie ya vikladivau na bloge i youtube eto edinstvennoe cho ya delau.

  • http://www.lovingfit.com Tatianna

    Hi there :), I have just a perfect post for you :) – http://www.lovingfit.com/fitness/herniated-disc-tips-and-how-i-healed-my-back/

    Let me know if you have any questions :)

    • IrishBodyrocker

      Thank you so much for taking the time to reply. The article has some really helpful tips and I have already started doing the stretches you recommend! I hope to recover soon so that I can try out your workouts!

      • http://www.lovingfit.com Tatianna

        Any time, I always reply!!! If I didn’t reply it means I didn’t see the comment so feel free to remind me :). Make sure to stay positive at all time, don’t place too much focus on the pain, it will really help you recover if you just keep repeating to your self that your body is healing.

  • http://www.lovingfit.com Tatianna

    Sdravstvujte Kristina,

    Ya ochen rada chto vam ponravilos video, ya givu v Orlando.

  • Diana_HU

    Hi Tatiana,
    I must tell you, I really love your blog!:) I have been doing HIIT workouts for 8 months and I started with an other website. As it went really commercialized I wanted to change to something more personal and professional. Since I found your page, I am motivated again!:) I simply love every single workout you post and your enthusiasm and professional knowledge is impressive!:)
    Here in Hungary summer has really kicked in (they predict 37C average this week) and I was wondering if I should keep on doing these intense workouts. I really dont want to hurt myself or cause damage to my body and also dont want to lose all I have achieved so far… What is the right amount of workout people can do during heat?
    Thank you for your advice!:)
    D.

    • http://www.lovingfit.com Tatianna

      Hi Diana,

      I am so happy you like my workouts :). I’ve been getting this question a lot lately, cause I live in FL and its’ crazy hot and humid here as well. It is dangerous to workout too much in this weather so I always keep an iced water glass near by and drink it to cool off between rounds, to keep the temperature of the body down. I’m also gonna start using ice packs with a towel around it, another thing is I’m gonna cut down a bit on HIIT and do more rep based workouts, that way we get cold sip of water in between to have enough time to cool down.

      • Diana_HU

        Thank you for your answer, Tatiana!:) I will keep it slow and cooool!:)

  • http://www.lovingfit.com Tatianna

    Hi Karo,

    It’s very nice to meet you as well :)

  • http://www.lovingfit.com Tatianna

    Sdravstvute,

    Tolko sejchas zametila vash kommentarij, vot ssilka na video pro planki:

    ???????? ?????? ) – http://www.youtube.com/watch?v=6OJt7HyQPEI

    • JuliaMart

      ???????,??????? ???????!!

      ???? ?????????
      06.08.2012 20:35 ???????????? “Disqus” ???????:

  • http://www.lovingfit.com Tatianna

    Sdravstvujte Olga,

    Spasibo bolshoe za dobrie slova, ya pochemu to tolko sejchas uvidela vash kommentarij. Vi menya mogete dobavit VKontakte, tam ya echo ne ochen horosho orientiruus no soobcheniya ya poluchau :)

  • Maggie

    Hi Tatiana, Love your website! Do you have somewhere I could subscribe via email so I will know whenever you have a new post? I saw the Facebook, Twitter, etc., but I would just like to be notified via email.
    Thanks! Maggie

    • http://www.lovingfit.com Tatianna

      Hi Maggie,

      I don’t currently have an email subscription, but I have RSS.

  • Madinkas

    ???????????? ???? , ? ??? ??? ??? ?? ?- ???????? ??????????? . ??? ? ?????? ??? ????????? ? ?????????? ????? . ????? ?????? ???????? . ???????? ???? ?????????? ????????? ? ????????? ? ??????????? ???????????? ? ? ?????? ??????????? ?????? ? ??????? ??? ? ????????? ? ????????????? ???? ????? ? ??? ? ????????? ?????????? ? ? ????? ?????????? ??????????? ??? ?????? , ?????? ??? ??????? ? ? ?????? ? ???? ?? ??????? . ??????? , ??? ?????? )))

    • http://www.lovingfit.com Tatianna

      Sdravstvujte,

      L-carnitine ya rekomenduu tolko i tolk v gidkom vide, tak kak kapsuli ne osvaivautsya organizmom 100%, a gidkij osvaevaetsya na vse 100.

      S chego nachat zavisit ot vashih selej, kaki u vas seli na dannij moment?

  • http://www.lovingfit.com Tatianna

    Hi Nina,

    I just saw your comment now, sorry for late reply.

    I currently have 2 medicine balls, 1 is more softer and the other is a bit more firm. I like them both and I use them both for planks. The one in the link look great, I suggest you pick one of those.

  • safiyyah

    Hi Tati,

    I had some questions and I decided to send them through here because your e-mail is for business only.

    I have been looking at the forums at bodybuilding.com and ran across a website http://orangecoastcrossfit.com/crossfit-for-women/ and I really like the physic of the women on the page, and those who gave their testimonials, please watch a few of them. However I have ended up confused. I have several questions:

    1) For a female to be 11 – 15% body fat as a woman aren’t you going to start having hormonal problems, missed periods etc? The women are very proud of getting down to 11% etc.

    2) Does getting fit mean I really have to come to terms with loosing my breast size? A lot of body building females said they had so say goodbye to their breasts. I keep having nightmares that I will end up a B cup.

    3) The exercises are very demanding and dynamic, but they make me worry about injury. However, will our routines (I am following you remember) yield similar results?

    4) My weight in June was 179 pounds, I am 5 foot 6 inches, and I came in a 35% body fat. Ethnically I am black, and do have the typical stubborn fat the black women complain about generally. Hips, bottom, but also for me, the back of my arms and my lower abs are my main sticking point. They are my biggest priority! Although my fitness goals are clear. I am finding it difficult to visualise my physical goals. Can our routines (I am following you so they are now ours) yield results similar to these women on someone whose fat is stubborn genetically? I have been really good with the eating too, I suppose I am having anxiety. If I need to be doing something to get rid of the stubborn fat please tell me so I can start already. I have given myself a year and a half to reach the huge goal of 18% body fat. Along the way I have fitness targets that mark huge mile stones, I am monitoring my weight loss in inches every month and getting the body fat percentage every quarter because the scale isn’t the whole story and it gets depressing.

    Thanks in advance!

    Safiyyah

    • http://www.lovingfit.com Tatianna

      Hi sweetie :), you can email me if you like, I wrote for business purposes only because I get a lot of the emails where people want to work with me, but they are not sure where to write, and they will ask me in the email how can they contact me for business.

      Ok, I have some answers for you:

      1) I am currently about 14% body fat, I still have my period all the time and no hormonal problems at all. But if you go as low as 7% and I’ve met a lot of women like that, then it’s a big possibility that your period will stop and you might have a hard time conceiving later.

      2) Unfortunately your breast size will diminish a lot since you are losing body fat, I use to be a full C, now I am a small B :(. I have to be honest, it bugs me quite a bit, I want to have my breast how they use to look, but they shrunk and not as full at the top as they use to be few years ago.

      3) I love that you call them ” Our Routines “, I always try out all the exercises before I show them to you guys, trust me I do everything I can so you guys can avoid injury. That’s why I really take my time with explanation videos. If you have proper form all the time and listen to your body, you will avoid injury. But in sports it’s not always 100% guaranteed, so listen to your body at all times, because if you are about to get injured, your body will communicate that to you.

      4) I never associate certain genes with body fat, cause when we are born we create a new gene, our own, and the way our body develops only had to do with our eating habits and our activity levels. If you are having a hard time with certain parts of your body, it means you’ve hit a plateau and have to switch something in your program. To lose the last bits and pieces you really have to tighten up your eating. Usually it’s caused by more fat than your body needs from food. Try to keep your fat intake at 20% per day, not less not more.

      Let me know if you have more questions :)

      • safiyyah

        Hi Tati,
        I wanted to share my progress with you

        http://safiyyahdamaris.wordpress.com/2012/08/22/fitness-gains-and-why-the-scale-is-not-the-whole-story/

        8 inches off my mid-section isn’t that amazing?

        I am also really pleased with my strength gains from our workouts. All my upper body routines are from you and all the exercises I have learnt are from you :) I hope one day it will be a message to tell you I got my six pack :)

        • http://www.lovingfit.com Tatianna

          Hey sweetie,

          Congrats!!! I just went to your blog and tried to leave a comment but for some reason it wouldn’t let me :(.

          So happy for you girlie!

          • safiyyah

            Click on the speech bubble next to the title of the blog and then the comment thing comes up at the bottom.

            I am so pleased! Still cannot get over the fact that there was not even a single pound in weight loss

          • http://www.lovingfit.com Tatianna

            I did that and it’s asking me to sign in to wordpress, and I forgot my password cause I created that account a year and a half ago, I don’t even remember which email I used cause I only created it to post in the forum.

            Edit:

            I just left a comment, I signed in with Facebook :)

  • Dara

    Just passing along a granola recipe!:

    Dara’s Granola

    Base:

    2 c. old fashioned oats (not quick
    oats – plain, OFO) – 600 kcal

    Nuts:

    1/8 c. raw of each raw almond, pistachios, raw sunflower seeds,
    raw walnuts – 456 kcal

    Binders:

    1 Tbsp whole flaxseed – 47.5 kcal

    1 Tbsp flaxseed meal – 50 kcal

    Flavor:

    1 tsp. sea salt

    1 tsp. ground cinnamon – 6 kcal

    1/8 tsp of each ground ginger,
    cloves, nutmeg

    Liquid/Sweetener: (use whatever sweetener you have and prefer – I
    recommend using molasses)

    1 Tbsp brown rice syrup – 75 kcal

    1 Tbsp agave nectar – 60 kcal

    1 Tbsp honey – 60 kcal

    1 Tbsp molasses – 70 kcal

    2 Tbsp natural peanut butter – 180 kcal (kcal varies by brand, this is Bee’s Knees)

    1 Tbsp coconut oil – 120 kcal

    ¼ c. brown sugar – 180 kcal

    Additions: (use
    what you like)
    1/8 c. cherries & cranberries and ¼ c. raisins -230.5 kcal

    Mix together the base, nuts, binder,
    and flavor in a big bowl.

    Place the liquid/sweeteners in a
    medium skillet, heat to med-high. Constantly stirring until everything is mixed
    and bubbly forming a thick sauce consistency.

    Reduce the heat to low and pour the
    bowl mixture into the skillet. Stir constantly to coat the dry ingredients
    thoroughly.

    Place this mixture on a greased or
    foil covered shallow baking sheet and bake on 300F for 30-45 minutes, stirring
    every 15 minutes.

    Remove from oven and let cool for 15
    minutes. Place back into bowl and stir in additions.

    Keeps in refrigerator for one month.

    Total of 2,005 kcal,
    makes 3.75 cups, 15 – ¼ c. servings, 1 serving is 134 kcal, 1 Tbsp serving is
    33 kcal.

    Enjoy.

    • http://www.lovingfit.com Tatianna

      Thank you so much Dara,

      This is perfect timing, I was just looking for another great recipe for bars and here you are with this wonderful recipe :). I’m gonna write it all down right now :)

  • Violet

    Just wanted to say Hello and thank you for all your hard work. Been working out with you now for about 2 weeks and I am thoroughly enjoying the routines. I even have my two oldest girls doing modified versions of your workouts (I don’t want them hating me lol, so modified it is)… my two youngest move along with them, it’s nice to see them get into it… my 7 yr old does a mean push up :) Btw my oldest daughter’s name is Tatyana… Anyway, too much information :) So, thanks again for everything you do for everyone who follows you. Keep up the amazing work.

    • http://www.lovingfit.com Tatianna

      Hi Violet :)

      It’s very nice to meet you, I love your the name of your daughter – Tatyana it’s how they usually write it in Russian.

      I am so happy you are loving the routines, let me know if you ever have any questions :)

  • RebeccaLynn

    I LOVE your workouts. I am also an aerialist! I teach pole, lyra and fitness classes at the largest Aerial studio in Salt lake city (( I won 1st place and people choice in an aerial competition on lyra last month….go me J )) And I have fallen in love you. Your amazingly supportive and encouraging attitude and you but kicking work outs. (((I use to use a different website, but then there were some HUGE changed and they turned into something ugly) I just wanted to say thank you for being you. I have recently taken your work outs to my students and they love them too J. Acro-spiderman push ups are the studios new favorite move. I think every teacher uses them now ( but we changed the name to S.O.B’s as in ” all right everyone 20 S.O.B” or ” man I hate these S.O.B’s” ) . I just wanted to say thank you for being an inspiration. To me and about 200 other aerialist here in salt lake

    • http://www.lovingfit.com Tatianna

      It is so nice to meet you Rebecca :)

      I am super exited to meet another aerialist, I bet you are amazing! I’ve always wanted to learn the pole, I have one in my house but one time while I was trying to spin on it it fell down with me on it, it was kind of funny actually. I need to take some classes for it. There is a girl in Vegas that works for Cirque Du Soleil that has her own pole dancing act, she is amazing!

      I’m so happy you love my workouts and the Acro’s S.O.B’s he he he, cute name :)

  • http://www.lovingfit.com Tatianna

    Sdravstvujte Helena,

    Kakoj plan trenirovok vi bi hoteli? Tolko trenirovok ili pitania toge?

  • Anya

    Dorogaya Tatiana!

    I’m also a fellow Russian living overseas!

    I came across your website recently and I fell in love with your training and fitness advice! Thank you so much for keeping this site updated and fun! I love your nutrition advice as well. I struggle sometimes with trying to find things to eat if I work out later around 8-9 pm? Do you have any advice? Did you ever work out that late?
    I have the same problem working out early in the morning. I hate doing it on an empty stomach, yet the smoothie doesn’t digest fast enough for me :(
    I would really appreciate any and all advice on this, thank you!
    Thank you for everything you do!

    Anya

    • http://www.lovingfit.com Tatianna

      Hi Anya,

      I actually workout late a lot, I believe we should always workout at a time based on how we feel, if you feel better later on during the day, then it’s ok to workout late. I suggest you eating mulberries 20 minutes before a workout ( that’s what I do and it really helps to give me energy but at the same time I don’t feel heavy ).

  • Helena

    Priwet Tanja, i trenirowok, tak ze i pitanija

  • Helena

    napishi popodrobnee, spasibo bolshoe

  • Helena

    Priwet Tanüsha, ja pi hotela trenirowok tak ze kaki pitanija mogu prislat foto.

  • http://www.lovingfit.com Tatianna

    Sdravstvujte,

    Vot ssilochka – http://vkontakte.ru/id11240195

  • http://www.lovingfit.com Tatianna

    Hi sweetie :),

    it is very nice to meet you :), looks like we do have so much in common! I am pretty sure you can create an amazing site and help people, when I built my site I did it all by my self, and I didn’t even know anything about site building, but my passion drove me forward. Let me know if you even need help with anything or have questions, I am happy to help :).

  • ?????

    ???????????? ???????! ? ????????????? ?????? ???? ????? ?? YouTub, ??? ??? ????? ???????? ? ???????????! ???? ????????, ??? ?? ??????? ??? ???????? ????????? ?? ??????? ?? ????????? ?????? ??????? ? ????????? (?????? ??????????? ??????? ? ??????????). ? ????? ????? ?????????? ?????? ? ?????? ??????????? ????????????????? ????????? ??????? :)

    • http://www.lovingfit.com Tatianna

      Sdravstvujte,

      Da utrenneya probegka eto ochen polezno! Luchshe begat na pustoj geludok, no v ne ochen bistrom tempe.

  • http://www.lovingfit.com Tatianna

    Hi Kat :),

    Welcome to Loving Fit !!! I got my sandbag from medved-sport.com

  • http://www.lovingfit.com Tatianna

    Sdravstvujte :)

    Vam nado prinimag 2 g belka na 1 kg vashego vesa egednevno. Echo obyazatelno kushat pravilnie uglevodi, i poleznie giri ( 20% v den minimum ).

  • http://www.lovingfit.com Tatianna

    Sdravstvujte,

    Vse frukti i ovochi polezni, ya vam sovetuu kushat lubie. Samie poleznie ovochi eto Kale, Shpinat, Bok Choy, Arugula, toest vse listovie. Frukti samie poleznie eto papaya, yabloki, citrusovie, ananas, dage banani ochen poleznie. Lubie yagodi toge ochen poleznie.

  • http://www.lovingfit.com Tatianna

    Zdravstvujte Polina,

    Trenirovatsya vi mogete v luboe vremya kogda vi chuvstvuete bolshe energii. Vot recept pro kotorij ya rasskazivala: http://www.lovingfit.com/nutrition/roasted-oats-omelette-recipe/

  • ????

    ???????, ????????????! ? ??? ??????????? ?? ??? ?????

    • http://www.lovingfit.com/ Tatianna

      Zdravstvujte,

      Vi mogete podpisatsya cherez Facebook ili Vkontakte, ssilochki na pravom side bare :)

  • ?????

    ????, ?????? ;) ?????? ???? ???? ???????, ??? ?? ????? ??????? ??????? ? ???? ????? ??????? ? ??????? ???????? (??? ? ?????? ????? ?????? ???????? ???? ???????????). ????????? ???? ?? ???? ????? ? ??????! ? ???? ???? ??????, ??????? ?????? ????, ??? ????? ?????? ? ????, ????? ???? ?? ??? ? ???? ????? …. ;) ???? ? ???, ??? ? ???? 25 ??? ??? ????? ????????? ??????? ???????????? ?????????, ??? ????, ?????????, ???????? ??? ??????! ? ???? ??????????????????? ?? ???? ???? ?????? ? ?????????? ? ??????? ? ???????, ??? ???? ????????? ????. ???????? ? ????, ??? ??????? ????? ?????????? ?? ???????????, ??????? ?????????? ?? ???? ????? ??? ???? ?????? ;( ? ??? ?? ????? ??????, ???? ??????? ?????? ?????, ????? ????? ?????????? ? ???????? ????????? ??? ????? ?????? ????? ??? ?, ??????????? ????? ? ;) ????? ???? ?? ??????? ??????? ??????????? ???????? ??? ??????????? ??????/?????????? ???? ???? ????? ????? ??????? ? ?????????????. ???? ????????????? ????? ? ???? ;)

    • http://www.lovingfit.com/ Tatianna

      Zdravstvujte Maria,

      Spasibo bolshoe za dobrie slova. V poslednee vremya menya ochen mnogo sprashivaut ob etom, ya pitaus naiti kak mogno bolshe informasii pro etu problemu, no s kapillarami trudnovato borotsya. Ya dumau chto kogda ya smogu raziskat minimum informasii, ya zdelau video ob etom.

      • ?????

        ??????? ?? ????? ??????? ????? ;) ????? ?????????? ? ????????? ??? ? ????? – ??? ??? ??? ????? ???????! ? ???? ? ??????????? ????? ?????????? ?? ????? ???????! ?????????? ???? ??? ;)

  • RACHEL

    HI TANYA MY NAME IS RACHEL AND I NEED SOME HELP FROM YOU.
    I HAVE 2 KIDS AND TRYING TO LOOSE SOME WEIGHT , AND TO BE ON GOOD SHAPE, (SUMMER IS COMING:-) ). I HAVE MY PROBLEM IS MY STOMACH AREA, IT IS LOOSE AND I WOULD LIKE TO BUILD MUSCLES I HAVE TRIED SOOO MANY EXERCISES BUT NOTHING IS WORKED, AND I DON’T KNOW WHAT TO DO. PLEASE HELP ME, I NEED SOME ADVISE FROM YOU. THANKS…

    • Evaleen

      Hi Rachel :) may I ask what kind of workouts you already do, and what your current diet is like? Knowing those things, it’s easier to make suggestions for you.

  • RACHEL

    Hi tatiana thanks for responding. Well befor I had the baby I used to do all kind of exercises and then I stopped . Now I want to start from the beginning. So I would like to know how exactly to start: my week exercise plan and diet plan. So tell me from the beginning please how and what to do. And specially my problem is my belly, stomach. So please help me… :-)

    • Evaleen

      Hi again Rachel, I’m actually just a LovingFit follower myself :) Tatianna does her best to answer everyone, but there are so many responses that it’s hard to keep up.

      First off, I’d suggest you read Tati’s article here on how to set up your workouts throughout the week. I imagine you stay pretty busy with your kids, so having a layout/planned time for your workouts is a must:
      http://www.lovingfit.com/fitness/creating-your-workout-plan/

      As for what to do, Tatianna has so many routines that you can look through to try. But don’t feel overwhelmed by how difficult some may look– she always provides easier alternatives in the tutorial part of the video. I also strongly encourage you to study her tutorials, because being “new” to exercising again, you really need to be careful to avoid early injuries. If you’d like some exercise advice put simply, I suggest starting with resistance moves like push-ups and squats to help build your strength… hopefully you also have a pair of dumbbells to work with, ones heavy enough to feel challenging but not too hard.

      As for your stomach specifically, I will simply point this out first because many still believe that you can “spot reduce”– that is, burn fat from a specific area through exercise– when in truth, where you burn fat from your body just isn’t something you can control like that. So don’t waste time doing lots of ab exercises, just start with beginner planks (from your forearms, and off your knees too if you must) and some beginner lying leg raises or reverse crunches. It’s hugely important for your overall fitness to have a strong core, so don’t skip the planks! :) Your stomach should also look better for it, especially once you’ve shed some body fat to see more of the muscle you’ve built.

      I don’t want to let this post be too long, so I’ll continue about diet and nutrition tomorrow. :)

      • RACHEL

        Thank you for the answer… :-)

  • Marina

    Zdravstvyite Tatianna! ochen ponravilisya vashy yprajneniya vi molodets ! xochy podpisatsya k vam ny kak eto zdelat poka ne znau?

  • Yana Novikova

    ????????????, ???????! ??????????, ??????????, ??? ??? ?????? ? ?????? ???? ? ???? ?????????? ?????, ?.?. ???????, ?????? ??????. ??? ???????? ?????? ???????? ? ??? ?????? ?? ???????? ????????? ???????? ?? ?? ???????? ???? ????????? ???????

  • Yana

    ????????????, ???????! ??????????, ??????????, ??? ??? ?????? ? ?????? ???? ? ???? ?????????? ?????, ?.?. ???????, ?????? ??????. ??? ???????? ?????? ???????? ? ??? ?????? ?? ???????? ????????? ???????? ?? ?? ???????? ???? ????????? ???????

  • Sylvia

    I’m 16 years old and i just stumbled upon your blog today. I watched a bunch of your videos and I’m really interested in becoming healthier. I’m at a good weight right now but I’d love to gain strength. So, my question is, do you think your work outs are appropriate for me? I have no idea if age would affect a workout plan or not.