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Irina Fitness Coach

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Oslo
Irina Fitness Coach

🏆Cert. Personal trainer & Nutritionist
🔥Helping busy women to be healthy, strong and confident💪

02/01/2026

🎇HAPPY NEW YEAR🎆

First workout of 2026 is here, and so am I back in our little community✨ The second half of 2025 was quite challenging for me physically as i had to recover from multiple injuries but I'm more than glad to be back and share with you tips, knowledge, motivation and support💙

This year i plan to be more active on this account, so interact with this post if you're interested to catch the updates early om😊

May 2026 brings you health, GAINZ, growth and prosperity✨

What are your fitness goals this year?😁

#2026

20/10/2025

You deserve the time to have magical mornings, you’re worth of enjoying a nice meal slowly, instead of rushing and stressing.

Giving yourself the grace to enjoy a nicely prepared meal sends your brain the signal that “you matter”. And that’s your best ally to a less stressful day ahead💙

16/10/2025

One thing that this year taught me, is that self care days are not only for when you feel sick or burned out. It has to be a consistent part of your routine, as frequently as you can possibly have it.

Planning for days that you can take life as it comes, slow down and have room for yourself but also for spontaneous little things. It’s about making space for the things that you enjoy, and actually have the headspace to enjoy them, instead of treating them like a scarce luxury “if the schedule ever allows”.

Prevention is the best course of action, both on physical and mental health💙

26/09/2025

I experimented today, with a new high protein sauce for shrimp pasta that was ultimately amazing.

Ingredients:
✅Shrimps
✅Spinach
✅Zucchini/Squash
✅Onion
✅Yoghurt
✅Mozzarella
✅1/2 cup water from boiling pasta
✅Tagliatelle

📌 Seasoning: salt, black pepper, garlic, mushroom cube, vegetable cube

12/09/2025

Pretty happy with my flexibility, practicing backflip drills and star planks at almost 31 years of age. 🥳 As a kid i was told "enjoy these things now because at 30 the body feels crusty and tired and you won't be able to move like that".

With great care, consistency and movement, at 30 you can feel at your prime, no matter when you started. It worked for me, it worked for hundreds of my clients along the way, and it can work for you too. 🫵🏻

10/09/2025

5 Foods to Relieve Anxiety Naturally 🍽️✨

Feeling stressed? Your diet might help! Here are five powerhouse foods that can support a calmer mind and body:

🥑 Avocados – Packed with healthy fats and B vitamins that support brain function and mood regulation.
🐟 Salmon – Rich in omega-3 fatty acids, which help lower stress hormones and reduce inflammation.
🌰 Almonds – A great source of magnesium, known to relax muscles and ease tension.
🍫 Dark Chocolate – Contains antioxidants and compounds that boost serotonin (your feel-good hormone).
🍵 Chamomile Tea – A natural stress reliever, helping to calm the mind and promote restful sleep.

💡 Small dietary changes can make a big difference in managing anxiety! What’s your go-to stress-relief food? Let me know below! ⬇️

10/09/2025

🚨 Struggling to lose fat? You might not be in a true calorie deficit!

Fat loss is all about calories in vs. calories out, but common mistakes can sabotage your progress:

❌ Underestimating portions – Even “healthy” foods like nuts and oils are calorie-dense.
❌ Skipping hidden calories – Dressings, sauces, and oils add up fast.
❌ Thinking clean = calorie-free – Overeating on healthy meals can still stall fat loss.
❌ Forgetting liquid calories – Smoothies, lattes, and juices can pack a hidden punch.

💡 Track carefully, be mindful of portions, and don’t let hidden calories hold you back!

09/09/2025

25% improvement in aerobic capacity with HIIT workouts in just 6 weeks! 🏃‍♂️💥

If you’re looking to boost your stamina and cardiovascular fitness fast, HIIT (High-Intensity Interval Training) is your secret weapon.

These short but intense bursts of exercise, followed by quick recovery periods, can make a massive impact on your endurance in just a few weeks.

Not only do you build strength, but you also improve your heart health and aerobic capacity – all while burning fat!

So, why wait? Start incorporating HIIT into your routine and see the results for yourself! 💪

09/09/2025

💥 Post-workout recovery hack: Combining carbs + protein is far more effective than protein alone when it comes to speeding up muscle recovery! 🔑

After intense exercise, your muscles need to repair and rebuild, and the right nutrients can make all the difference. While protein helps repair muscle tissue, carbs replenish depleted glycogen stores and enhance protein synthesis. Together, they help accelerate recovery and rebuild muscle more effectively.

🍚 What to do?
✔️ Pair your protein shake with a carb source (like a banana, oats, or sweet potato)
✔️ Aim for a 3:1 ratio of carbs to protein for maximum recovery benefits

So, next time you’re recovering after a tough session, don’t forget the carbs! It’s the ultimate combo for faster recovery and stronger gains. 💪

08/09/2025

Top Tip: Try Reverse Pyramid Training for Serious Gains 💥🏋️‍♂️

Want to build muscle and strength more efficiently?

Reverse Pyramid Training (RPT) flips the script on traditional lifting. Instead of increasing weight each set, you start heavy when you're freshest—then reduce the load slightly with each following set.

This method allows you to push hard while you're strongest, hit multiple rep ranges, and stimulate more muscle fibres for better growth.

💪 First set = low reps, heavy weight
⬇ Each set = lighter weight, higher reps

Time-efficient. Effective. Proven.

08/09/2025

💪 Creatine is a game-changer when it comes to building strength, but did you know your body only produces about half of the creatine it needs for optimal performance? 🤔

Found naturally in meat, creatine is crucial for producing energy during high-intensity exercises like lifting, sprinting, and explosive movements. It helps your muscles contract more powerfully and supports muscle growth over time.

If you're not eating enough creatine-rich foods (like red meat or fish), supplementation is key for hitting your strength goals.

🔑 Why Creatine Matters:
✔️ Boosts strength and power
✔️ Enhances muscle recovery
✔️ Supports long-term muscle growth

07/09/2025

4 Exercises for Perfecting Your Squat 🏋️‍♂️🔥

Want better squat form, deeper range, and stronger legs? These moves will help you dial in your technique and boost performance:

1️⃣ Goblet Squats – Reinforces proper squat mechanics and helps improve depth
2️⃣ Hip Flexor Stretch – Loosens tight hips so you can squat deeper with ease
3️⃣ Glute Bridges – Activates and strengthens the glutes for more power and control
4️⃣ Wall Squats – Builds balance, posture, and mind-muscle connection

💡 Great squats start with great prep. Add these to your routine to move better, lift stronger, and squat like a pro! 👊

Adresse

Oslo

Åpningstider

Mandag	15:00 - 17:00
Tirsdag	09:00 - 20:00
Onsdag	09:00 - 20:00
Torsdag	09:00 - 20:00
Fredag	09:00 - 20:00
Søndag	09:00 - 15:00

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https://fitctory.business.site/

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