Fit by Kaisa Gutman

Fit by Kaisa Gutman Online treeningud ja nõustamine. Lisainfoks kirjuta! Instagramis:
Online coach!

06/09/2026

Kui su päev on täis istumist ja aega jääb napiks, on (jõu)treening kiireim viis oma kehale vastu tulla. Siin on 3 põhjust, miks:

1️⃣ Liitharjutused (kükid, tõmbed, surumised) aktiveerivad korraga mitu lihasgruppi, saad rohkem tulemust vähema ajaga kui väikeste üksikharjutustega.

2️⃣ P**k istumine vähendab lihaste tundlikkust juba mõne tunniga. Lühikesed jõuharjutused iga 20-30 minuti tagant hoiavad veresuhkru palju stabiilsemana kui katkematu tundide viisi istumine.

3️⃣ Kaks 15-minutilist trenni nädalas, mida sa PÄRISELT teed, annab rohkem tulemust kui unistus tunnisest trennist, mis kunagi ei toimu.

Alusta sealt, kus sa reaalselt oled. Väikesed sammud viivad kaugele 🙌

Kas sinu päev on ka istumist täis? Kirjuta kommentaari, mis su suurim takistus on! 👇

I finally did the thing that scared me for months (spoiler: it was worse than I imagined)🤪-Nutrition: Going strong as st...
06/09/2026

I finally did the thing that scared me for months (spoiler: it was worse than I imagined)🤪

-Nutrition: Going strong as sticking to my 3-4 meals, prioritizing veggies, fresh food and a solid protein source at each meal. And obviously, I practice what I preach with my Energy Restart program principles just like my clients: food order, energy stability. Even when I want ice cream or dessert (which, let’s be honest, is last weeks often), I do my energy homework first and then enjoy it wholeheartedly, guilt-free. Mostly holding around 2250-2500 kcal and at least 120g protein daily.

-Training / movement: 4 strength sessions + 1 home workout. Currently in a deload phase, intentionally lighter sets and loads to recover and recharge before the next mesocycle. And tried(!) the Norwegian 4x4 protocol for the first time this week (only managed 2 rounds, heart rate in zone 5, around 160-168bpm for me), oh boy, was that brutal. But it`s amazing for VO2 max, heart and brain function. Working toward adding round 3 next time.
On top of that, tracking daily base movement and steps, aiming for 10k+ as usually blowing way past that since it’s school break and the kids keep us walking, running and swimming nonstop.

Sleep & recovery: Rollercoaster week, luteal phase and PMS really aren’t team players here 😅 But it is what it is: lights out at 9:20pm, up at 6am, whether I actually sleep or just stare at the ceiling for a while. Such is life.

Water intake: Easy, water goes everywhere I go. We’re basically 60% water anyway, might as well top up.👇

05/09/2026

Nourishing the body👌🤍

04/09/2026

Dream come true 😋🥦🫐🍏🥕

01/09/2026

Kui palju kordi oled Sa juba “esmaspäevast alustan uuesti” öelnud? 🍂

Suvi lendas mööda ja nüüd on käes see tuttav tunne ehk soov alustada, koguda end kokku ja liikuda oma tervema mina poole. Mäletan ise seda hetke, kui kunagi otsustasin oma teekonna alustada, see polnud lihtne, aga iga samm viis mind lähemale sellele, kes ma täna olen. Sina ei pea seda teekonda üksi käima.

Fit by Kaisa tervisliku elustiili online programm aitab Sul luua uued, jätkusuutlikud harjumused treenimises, toitumises ja vaimses tasakaalus.
Ei mingeid kiirlahendusi, vaid päris muutus, samm-sammult, koos toe ja juhendamisega. Kui tunned, et see sügis on Sinu aeg alustada, kirjuta mulle “SÜGIS” ja räägime, kuidas saan Sind aidata! 💛

01/09/2026

See pole juhus, reisimisel ja lendamisel mõjutab su seedimist korraga mitu tegurit: p**k liikumatus, õhurõhu muutus kabiinis ja isegi stress reisimise ümber.

Vesi on hea algus, aga tihti vajad rohkemat 👇

3 asja, mis päriselt aitavad:
🔹 Kiudaineid rohkem paar päeva enne lendu
🔹 Liikumist lennu ajal (tõuse püsti!)
🔹 Elektrolüüte, mitte ainult vett

Kas ka sinu kõht “streigib” lennureisil? ✈️

Time for weekly check up🤩-Nutrition: Sticking to my baseline most days as protein-rich meals 3x a day with veggies, plus...
30/08/2026

Time for weekly check up🤩
-Nutrition: Sticking to my baseline most days as protein-rich meals 3x a day with veggies, plus a snack if needed. Following my blood sugar strategy, I always start with the veggie base, then move to protein/fat and save carbs for last, making sure they’re mostly complex and clean, whole-food sources like berries, apples, fruit. If I’m really craving something, I’ll have a small ice creamor sweet treat after a meal, but otherwise I try to skip processed stuff as much as possible. This foundation keeps me full, nutrients covered, energy stable, and mood good and productive.

-Training / Movement: 4 gym sessions plus 1 home workout. Extra motivation for the home session came courtesy of my lovely program clients, if they had to do that home workout, well, so did I. Solid movement either way. Gym-wise, this week and next are deload phases (which, fun fact, are surprisingly hard for me to actually follow, since my instinct is to load on more weight, I have to consciously hold myself back. That’s the beauty of training with an actual plan though: you’re not just winging it on “vibes” at the gym, it’s intentional work). Next week volume drops further too, most exercises losing 1-2 sets and 40-50% off the load (again, staying disciplined here so I don’t overdo it and show up to the new meso without enough gas in the tank to progress).

-Sleep & Recovery: Surprisingly good week, fewer night wake-ups, and I haven’t touched glycine a single night this week. The only thing I’m following closely is a sleep protocol (currently on the Bryan Johnson sleep routine), which for us means 9pm everyone’s washed up, bedtime story, lights out. And I’m naturally up at 5:30-6am doing my morning meditation. Though since I’m heading back into luteal phase, we’ll see what my body has to say about all this next week :D
👇👇

Next Level unlocked!Sain äsja kätte oma toitumiscoachi sertifikaadi IFBB Nordic Academy IFBB Akadeemiast, järjekordne sa...
27/08/2026

Next Level unlocked!
Sain äsja kätte oma toitumiscoachi sertifikaadi IFBB Nordic Academy IFBB Akadeemiast, järjekordne samm minu elukestvas õppimises, et pakkuda oma klientidele veelgi terviklikumat ja teadlikumat coachingut.

16 aastat tagasi olin ise seal, kus paljud inimesed praegu on ehk ülekaal, energia kadunud, ei tea, kust alustada.
Sellest teekonnast sündis kirg, mis mind siiani edasi viib: ma tahan aidata sul leida see versioon endast, kes end hästi tunneb.

Nii et kui sa mõtled, kas ma saan sind aidata, siis JAH, kindlasti, ja siin on kuidas:

💪 Trenn, mis annab sulle tugevuse ja vormi (mitte piinapink)
🩸 Veresuhkur tasakaalu — ütleme “tere” stabiilsele energiale, “hüvasti” pärastlõunastele krahhidele
🍽️ Toitumine, mis on JÄTKUSUUTLIK — mitte kolmenädalane piirang, vaid midagi, milles saad päriselt elada
🧘 Vaimne tervis, ka pea peab “saama rahu” — muidu ei tööta miski

Ma ei ole lihtsalt “treener kes annab kava”. Olen sinu kaaslane sellel teekonnal ja nüüd ka ametlikult veidi targem toitumise osas 😄

Sinu tervislik eluviis on meie tervislik eluviis. Koos saavutame rohkem!

🇬🇧

Okay, this is a moment I’m genuinely proud of 🎓💪

I finally got my nutrition coach certification (through IFBB Nordic Academy IFBB Academy) and honestly, this piece of paper means more to me than “just another qualification on the wall.”

16 years ago I was exactly where a lot of you are right now, overweight, no energy, no idea where to start. That journey is where my passion comes from and it’s still what drives me: I just want to help you find the version of yourself that actually feels good.

So if you’re wondering whether I can help you, then yes, absolutely, here’s how:

💪 Training that makes you stronger and fitter (not a punishment)
🩸 Blood sugar balance — say hi to steady energy, bye to the 3pm crash
🍽️ Nutrition that’s actually SUSTAINABLE — not a 3-week restriction, but something you can really live with
🧘 And yes, your mind needs balance too — nothing else works without it

I’m not just “a trainer who hands you a plan.” I’m your companion on this journey and now, officially a little smarter about nutrition too 😄

Together we achieve more! 💛

Address

Karulaugu 13
Viimsi
74001

Opening Hours

Monday 08:00 - 18:00
Tuesday 08:00 - 18:00
Wednesday 08:00 - 18:00
Thursday 08:00 - 18:00
Friday 08:00 - 18:00

Telephone

+37255663793

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