Irina Shkurenko, senior specialist in training processes “FitKervs”:
“A thirty-year-old woman is a minimum of complexes and a lot of charm, charm and her own unique style. It would seem that now is the time to feel like a queen, but nature and lifestyle are inexorably taking their toll. It was during this period that the first cases of hypertensive attacks and cardiovascular diseases due to stress fell. During classes, it is worth paying special attention to the main muscle groups – they are now in the spotlight. Well, the classes themselves will be effective if you train at least four times a week. Alternate loads of varying intensity throughout your workout. You just have to fall in love with resistance training. And don’t forget to stretch. By completing your workout with stretching, you stimulate the elimination of metabolic products from the body and reduce the risk of post-workout pain. It is important to work on getting back the skill of correct posture through strength training. Particular attention should be paid to skeletal muscle maintenance. After all, they, among other things, help the heart to carry out blood circulation ”.
Anna Bilous, Chief Nutritionist at FitKervs:
“At this age, girls begin to notice that it is not so easy and not so easy to maintain the previous forms as it was before. In addition, this is the time of postpartum recovery, a sedentary lifestyle, the first diets. After all, what used to be converted into energy without any difficulty on our part is now being deposited in transit on the sides. The golden rule for women in their thirties is compulsory breakfast. An ideal breakfast would be complex carbohydrates with enough fiber and protein. These can be fruits, cereals, bread with eggs or cottage cheese. But sausages, buns, cakes, bars should be decisively abandoned. Nuts came to replace all this. And don’t fill your dishes with store-bought mayonnaise or ketchup, give the green light to the seasonings. At lunchtime, it is worth making friends with meat, vegetables and side dishes in the form of baked potatoes or porridge. The main principle of the dinner is – no matter what time, it is important – what. Baked or steamed fish will provide the body with the quality protein and omega-3 fatty acids that women need. It is advisable to eat dinner no later than three hours before bedtime. By the way, it’s time to deny yourself desserts at night. Drink yogurt or fermented baked milk instead.
Anna Lyanna, practicing psychologist:
“After 30 years, there is a reassessment of values. A woman looks back and analyzes her life: what she did, what she achieved, and where she missed opportunities. Often regret comes about missed opportunities. The factor that plays a leading role in the experience of the crisis “30+” is the factor of motherhood. She gave birth to a child – it means that it took place, did not give birth – it means that it did not take place as a woman. Of course, for some, the indicator of success is a career. If by the age of 32–33 you have successfully climbed the career ladder, then you have succeeded in life. This is a very categorical view of life and its dynamics. After all, even at 30+ you can still manage to: both give birth to a child, and build a career by doing exactly what you like, since by this time you have probably already been able to determine your tastes and dominant interests. Don’t constantly compare yourself to others and judge yourself harshly. Accept yourself for who you are, but at the same time, do not stop there, motivate yourself to move on. 30+ is a great age – a springboard for growth, catching up on missed opportunities with a healthy and mature outlook on life. “
Addresses of FitKervs clubs:
st. Chernyshevsky, 100 (20-38-57)
st. Astrakhanskaya, 103 (588-088)
st. Polytechnic, 43/45 (21-20-98)
st. Tarkhova, 31a (988-611)
st. Pugacheva, 96 (65-25-33)
Prospect Builders, 7 (7-967-501-21-73)
7a Klenovaya Street (32-30-56)
st. Ust-Kurdyumskaya, 5 (21-21-89)
Engels, st. Maxim Gorky, 54 (8453) 54-90-09)
Balakovo, st. Komarova, 135/7, 2nd floor (8453) 35-21-51)