Fit by Kaisa Gutman

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
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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!

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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! 💛

Mida ma tegelikult söön ühes päevas 🍽️

Ei mingit “täiuslikku” toitumiskava, ei ekstreemset piiramist ega näljutamist, lihtsalt see, mis on mind aidanud viimased 15 aastat järjepidevalt tervislikku eluviisi hoida.

Valk igal toidukorral. Dessert, kui tahan ja seal juures printsiibid, mida ei pea iga päev uuesti leiutama.

Sinu keha ei vaja perfektsust, vaid ta vajab järjepidevust. ✨

Kui tahad teada, kuidas SINU toitumine võiks välja näha (mitte minu oma), kirjuta mulle “Coaching PLAAN” ja kirjutan sulle 💛

What I actually eat in a day 🍽️
No “perfect” meal plan, just what’s kept me consistent for 15 years. Protein every meal, dessert when I want it and a principles I don’t have to reinvent daily.

Time for weekly check in🤩
-Nutrition: Staying on track with everything I’ve learned wearing my glucose monitor (check out the previouspost on this). Sticking to 3 meals + 1 lighter snack works well for me. Logging my food most days too, because I want to make sure I’m getting enough energy, protein and fiber (and yes, my daily energy intake often runs a bit low, so I have to consciously eat more while still keeping it health-supportive). If I’m want something, I allow it, as long as fiber, protein and fats are covered first. My current energy restart program with clients is also helping me stay accountable, together is always easier to achieve goals.

-Training / Movement: 4 gym sessions done. 2 of them with my older daughter and I’m honestly so happy she’s showing real interest in training and the gym, she was up and ready before I even finished my coffee, eager to tag along. She loved it so much she went again yesterday with my hubby too. She is getting stronger, I need to seriously step up my game to keep up with her. Steps done daily, easy 10k+, but most days way more. Yesterday was our annual party at Elrow festival, so solid workout plus 23k+ steps of jumping and dancing, didn’t even need the gym for cardio that day.

-Sleep & Recovery: Sleep routine is simple, 9pm everyone gets washed up and to bed, 6:30am wake-up. Some nights go smoothly, other nights I’m staring at the ceiling building imaginary spaceships and overanalyzing my 5 year ago projects in university. Last night, though, was the dream scenario, eyes closed at night, didn’t open until morning, long, smooth, textbook-quality sleep. Thank you! Reminding myself that consistency gets you there eventually.👇👇