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Anna Kuzmina, Jēkaba iela 24, Riga (2026)

17/11/2023

🔔 Protein Popcorn Pancakes! 🥞🍿

Ingredients:

▪️ 1 scoop (around 30g) caramelised popcorn flavour protein powder
▪️2 eggs
▪️25g oats
▪️25g rice flour
▪️1 tbsp coconut yogurt
▪️100-150ml oat milk
▪️Squeeze of lemon juice
▪️Dash of bicarbonate soda
▪️Water (if needed for desired consistency)

📢 Instructions:

1. In a blender, combine the protein powder, eggs, oats, rice flour, coconut yogurt, oat milk, lemon juice, and bicarbonate soda.
2. Mix well 🌪️
3. If the batter is too thick, add water gradually until you reach the preferred consistency.
4. Heat a non-stick pan over medium heat and lightly grease it.
5. Pour the batter onto the skillet to make pancakes.
6. Cook until bubbles form on the surface, then flip and cook until both sides are golden brown.
7. Remove from heat and set aside.

🤤 Sauce:

Ingredients:

▫️2-4 tbsp coconut yogurt
▫️1 tbsp almond butter
▫️1-2 tbsp maple syrup

🍓🫐 For toppings I defrosted frozen raspberries on the pan on a low heat.
Once defrosted, place them on top of the prepared pancakes.

07/11/2023

Hey guys! 👋🏻

Please meet my client & friend! She is a yoga teacher 🧘‍♀️ who joined my coaching services in the hope to learn how to lift safely and combine yoga with weightlifting 🏋🏻‍♀️

From a personal standpoint, I’ve always believed that yoga can benefit your lifts 👌🏻 (and viceversa), so working with this client has been really enjoyable for me so far.

As you can see, in just few month we’ve achieved significant changes in her body composition🤩, despite her super tight schedule & constant travelling. Planning her training prgramme and nutrition around her busy schedule has been challenging; however, she’s always able to find places to train and replace unhealthy takeaways with home made meal prep!

This is certainly not our final transformation, but it’s definitely a notable achievement. I’m excited to continue this journey together! 🙌🏻

Everything is possible if you stay consistent! 👊🏻

DM if you are ready to make that change!

01/11/2023

✨ 8 WEEK TRANSITION ✨

This is my client. She joined me with a goal of losing 10lbs in 10 weeks.

As you can see, in just 8 weeks she smashed her target 🎯 losing just over 12lbs 🥳

Great example of true determination 🫶🏻 Well done!!! 👏🏻

If weight loss is something that you struggle with, DM me and join my team! 👉💻

18/10/2023

Remember that proper form is crucial in preventing injury and getting the most out of Hip Thrusts 👌🏻If you're new to the exercise, consider working with a fitness professional like myself to ensure you're performing it correctly 📮🫡

18/10/2023

Remember that proper form is crucial in preventing injury and getting the most out of Hip Thrusts❗️If you're new to the exercise, consider working with a fitness professional like myself to ensure you're performing it correctly 🫡 📮

17/08/2023

👋🏻 Greetings, family! 🌟

What a fantastic week filled with amazing energy! 🚀💪🏻
Buzz Gym Cannon Street truly feels like my second home 🏋️‍♂️ Not only do I bring most of my offline clients here, but I also have the privilege of teaching some incredible classes.

Come & join me on these days for a dose of fun and high spirits! 🎉

🗓️ Tuesday:
⏰ 7:00 AM - Spin 🚴‍♀️

🗓️ Wednesday:
⏰ 7:30 AM - Bells & Bars 🏋️‍♀️

🗓️ Thursday:
⏰ 6:00 PM - Spin 🚴‍♀️

Let's sweat it out together and create an unforgettable fitness journey! 💯🔥

17/07/2023

A training split at the gym refers to the way you organize your workout sessions throughout the week by focusing on specific muscle groups or types of exercises on different days. It helps ensure that each muscle group gets adequate rest and recovery while allowing you to target different areas effectively.

Here are some workouts split examples from me:

1/w Hollywood Session (full body approach)
2/w Push - Pull (both full body)
3/w Push - Pull - Legs
4/w Legs - Shoulders & Arms - Glutes - Chest & Back

07/06/2023

⭕️ DOS

1. Shoulder Workouts: Incorporate exercises that target your deltoids, such as dumbbell lateral raises, shoulder presses, and upright rows. These exercises will help broaden your shoulders, giving the illusion of a smaller waist. 
2. Lats Development: Engage in exercises like lat pulldowns, bent-over rows, and pull-ups to strengthen and develop your latissimus dorsi muscles. This will enhance the V-taper look, further emphasizing a smaller waist. 
3. Glute Training: Include exercises like squats, lunges, hip thrusts, and deadlifts in your workout routine. These compound movements engage multiple muscle groups leading to improved lower body shape and overall balance.

❌ DON’TS

Beware of Obliques and Traps: While oblique exercises may be beneficial for core strength, they can contribute to a wider waistline appearance. Limit your focus on oblique-specific exercises. Similarly, be mindful of developing overactive trapezius muscles, which can reduce the visibility of your neck. Balance is key!

Ladies, achieving the body of your dreams is within reach, even if genetics may have bestowed certain predispositions upon you. By adopting a targeted approach to your workouts and focusing on specific muscle groups, you can sculpt your physique according to your preferences. Remember, it's not about giving up on the gym; it's about understanding the right exercises to help you achieve your desired results. Embrace the power of knowledge, dedication, and consistency to shape your body towards the look you've always wanted.

Press ❤️ & ✉️ DM to receive a Free 1 Day Spicy Glute Workout 🔥

04/06/2023

Zucchini Pancakes 🥞🤤

✨Ingredients:
2 medium courgettes (zucchini)
2 eggs
100g rye flour
25g cream of rice
Salt and pepper to taste
Olive oil for frying
100g pancetta slices
200g soy yogurt

✨ Instructions:
Grate the courgettes using a box grater or a food processor. Once grated, place them in a clean kitchen towel and squeeze out any excess moisture. Set aside.
In a mixing bowl, whisk the eggs until well beaten. Add the grated courgettes and mix them together.
In a separate bowl, combine the rye flour and cream of rice. Gradually add this mixture to the courgette and egg mixture, stirring well until a thick batter forms. Season with salt and pepper to taste.
Heat a large frying pan over medium heat and add a generous drizzle of olive oil. Spoon the batter onto the pan, creating small fritters. Cook for about 2-3 minutes on each side until golden brown and cooked through. Remove from the pan and set aside.
In the same pan, add the pancetta slices and cook until crispy. This should take around 3-4 minutes. Once crispy, remove the pancetta from the pan and place them on a paper towel-lined plate to absorb excess oil.
Serve the courgette fritters warm, topped with the crispy pancetta slices. Accompany the dish with a dollop of soy yogurt on the side.

Enjoy your courgette fritters with crispy pancetta and soy yogurt! It's a delightful combination of flavors and textures that makes for a unique and satisfying meal 👌🏼

10/05/2023

Are you training hard but not seeing results? 🤯
Let’s have a look at potential reasons why: 👇🏻

#1 Inconsistent or insufficient exercise. One of the most common reasons people don't see results is that they are not consistently exercising enough. It's important to have a regular workout routine and to challenge yourself with progressive overload to continue making progress.

#2 Poor nutrition 🥦
Exercise is only one part of the equation when it comes to achieving fitness goals. Proper nutrition is also essential for building muscle and losing fat. If someone is not following a balanced and nutritious diet, they may not see the results they desire.

#3 Lack of sleep and rest 💤
Sleep is critical for muscle recovery and growth. If someone is not getting enough restful sleep or taking enough rest days, they may not be giving their muscles enough time to recover and rebuild.

#4 Underlying health issues ❤️‍🩹 Certain health conditions, such as thyroid disorders or hormonal imbalances, can make it difficult to lose weight or build muscle. If someone is struggling to see results despite their best efforts, they may want to speak to their healthcare provider to rule out any underlying health issues.

#5 Unrealistic expectations 🫠
It's important to set realistic goals and timelines for achieving those goals. If someone has unrealistic expectations or is comparing themselves to others, they may become discouraged and give up on their fitness routine.

03/04/2023

03.04.2023 Thoughts 💭

Do you ever feel that the more you transform, the more you realize how much you had underestimated yourself before? It can be humbling to look back and realize how much we have grown, and sometimes it can even make us feel ashamed of our previous ignorance. Although transformation is a beautiful and rewarding process, it can also be challenging as it forces us to confront our past selves and recognize areas for improvement.

30/03/2023

❓Why it’s important to eat after training ❓
When you train, muscle breakdown (catabolism) can occur. It’s when muscle fibers are damaged or stressed beyond their normal limits. During exercise, muscle fibers experience micro-tears, which triggers a process called protein breakdown (degradation).
❓ How we can help it ❓
Proper nutrition is necessary to repair and rebuild those fibers, allowing you to grow stronger and fitter. Studies have shown that consuming protein after exercise can stimulate muscle protein synthesis, which is the process of building new muscle tissue.
Timing is also important when it comes to post-workout nutrition. It's commonly believed that you should consume a meal within 30 minutes of finishing your workout. This window of time, known as the "anabolic window," is thought to be when your muscles are most receptive to nutrients. However, recent research has suggested that this window may be wider than previously believed.
❗️ A study published in the Journal of the International Society of Sports Nutrition found that consuming a meal within two hours of exercise was just as effective at promoting muscle recovery as consuming a meal immediately after exercise.
In terms of composition, a post-workout meal should include both protein and carbohydrates.
❓ But how about cabrs ❓
Carbohydrates are also important because they replenish glycogen stores, which are depleted during exercise. Glycogen is the primary fuel source for muscles, so it's essential to replenish these stores if you want to perform well during your next workout.
❗️ Studies have shown that consuming carbohydrates after exercise can help restore glycogen levels more quickly than if you were to wait several hours to eat.

Anna Kuzmina

17/11/2023

07/11/2023

01/11/2023

18/10/2023

18/10/2023

17/08/2023

17/07/2023

07/06/2023

04/06/2023

10/05/2023

03/04/2023

30/03/2023

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