Irina Turchinskaya weighted people biography. Vladimir Turchinsky: biography, personal life, family, wife, children - photo
Five years ago, Irina Turchinskaya experienced a drama that could make a woman unhappy for the rest of her days. Before her eyes, in her arms, her husband suddenly died - young, full of energy, both physical and creative - actor, athlete and TV presenter Vladimir Turchinsky. How can you not be disappointed in the fairness of life after this? This didn't happen to her. The tragedy did not break Irina.
She saw him when she was twenty on TV. I admired him and remembered him - so strong, handsome, charismatic! Three years later, fate brought them together in a fitness club. As it turned out, forever. Vladimir was already a television and film star, a champion in strength sports. Irina, although she finished technical university, still deciding on the choice life path. The girl was attracted to fitness, serving beauty and health. This later became her profession. When the novel began, Vladimir was thirty-four years old, Irina was twenty-three. A year later they already became parents... Twelve years of happiness were given to this prettier couple. The daughter grew up, was built big house in the Moscow region, Vladimir’s career was gaining momentum. Irina not only guarded her home, but also studied, slowly but surely moving towards realizing her professional dream. There were no signs of trouble... Then the doctors stated that the cause sudden death Vladimir suffered a heart attack.
...Since then terrible day Five years have passed. Today Irina is the mistress and chief specialist beauty and health center. Her life is full of bright interesting events. Among them is participation as a trainer in the project of the STS TV channel “Weighted People”. Irina helps a lot fat people return normal weight, self-confidence, joy of life... In a word, she does what has become her calling.
- Irina, have you had to tell me at least once? full person, to a woman: don’t lose weight, does fat suit you?
“Women who know that being overweight suits them don’t come to me.” Those who want to lose weight come to me. And the result largely depends on how strong this desire is. If a person does not have an internal need to become different, it is always visible. Let's say he read some article that overweight- this is an excessive load on the joints, I don’t feel it myself, but I felt a slight concern, so I turned to a trainer. I don’t even put much pressure on such superficial people. I know: they will come, talk, and leave in the same state. In a doctor-patient or trainer-student connection, the second one is always active. His desire is eighty percent of success.
— Have you ever had to change yourself? If yes, what was the impetus?
— Sometimes a phrase is enough to radically change your perception of life. For me, one of these phrases was the following: “People have two directional vectors. Some people live expecting something from the world around them. This is a vector towards itself: let such and such come. And there are people who live with a vector from themselves - into life: I bring health, beauty, harmony. Accordingly, if I want to do this, I must create it in myself.
— Philosophy smacks of the East!
- Oh, yes. I recently returned from India and I can talk about these topics endlessly. (Laughs.) So, if your vector is “from yourself,” you yourself change internally. This process is complex, slow, with doubts, but all the more interesting! And as soon as you see for the first time that your internal changes changed outside world, you are convinced that you can do everything! I have been living with this concept for ten years now. You could say that I then had a midlife crisis, under seemingly excellent external conditions. I had a wonderful husband, a wonderful child, work, sports, beauty, health... And so, being with all these assets, I felt not only deeply unhappy, but somehow... an empty person. My life was not interesting. And I suspected that, apparently, it was me who was uninteresting, and not the world around me.
—Did your husband play any role in this conclusion?
— My husband greatly influenced my personal growth. Volodya, due to his powerful creativity showed himself very generously in the world around him. And I was just one of the elements of it great life. I was endlessly proud of him. But, on the other hand, I couldn’t shake the feeling: who am I? My husband is great, he’s wonderful, he’s smart. Being next to such a person is already an achievement. But I myself am only this wife extraordinary person? You start asking yourself this question. Compare. As a result, you stop valuing yourself. And I had such a period of searching for my inner weight.
— Did the search consist of certain stages?
- Yes. By the age of thirty, I made my body perfect, according to my feelings. But this did not make me happy. As a result, training began, my own inner work. Personal growth trainings are, as a rule, four-five-day seminars of a fairly deep immersion in the process. Classes begin at nine in the morning and end at ten or eleven in the evening. And they are so dense that you have no opportunity to call your loved ones or talk to your child. I can’t say that Volodya was happy when I left him and my daughter. But he never bothered me, didn’t say: “Ira, what nonsense are you doing?”
— Was he himself not inclined to such searches?
— Volodya had other tasks - creative ones. He did not ask the question: who am I - a zero without a stick or a self-realized person? There was no need. But my changes were probably for his benefit. When we met, I was twenty-three years old; at thirty, in any case, some changes had to happen to me. I've grown up. It’s like with a child: first he crawls, then he walks, then he runs, then he brings you an essay: “My mother is the best in the world.” Of course, you think: oh, how well my baby has changed! (Laughs.)
— Was there an essay?
- Yes, it was... My search helped me not only to understand myself. The benefit was that now I can harmonize relationships with loved ones. Let's say, I can give my daughter a happy mother. And this is probably the most important thing for a child. If I am in an unhappy state, then I know how not to cover with my negativity a person who does not meet my minor. You need to be able to do this: in any situation, still give, do not absorb, do not pull on yourself: give me, people, attention, comfort me - it’s difficult for me! The latter is the most uncomfortable state for me.
“It’s also important that the world accepts your gift!” You, as a coach, are now leading the participants of the show on the STS channel “Weighted People” to an important goal - losing weight. Are your efforts producing the expected results?
— The show is a tremendous experience. It seems to me that this is the culmination of everything that life has taught me over the thirty-nine years I have lived. When I was studying psychology, it sometimes occurred to me: why am I, a nutritionist, a trainer, getting involved in this, why am I reading these books? And then they offer me to participate in a project where without such knowledge there is no way! The deeper I delved into the situation of my guys, the more convinced I became that it was not just a matter of “physics”: not dumbbells, barbells, apples and cucumbers. The biggest problem of these people is connected with the psyche, with experiences, with some situation that they could not overcome, so they stalled, closed the truth from themselves - in this way. We fell into a disease called obesity.
- What - did they all really experience something serious?
- Can a person who weighs two hundred and twenty kilograms have something frivolous?
— Vladimir said that at the first meeting he noticed your figure...
- Yes, he admitted how I hooked him. (Laughs.) The figure, especially one part of it. (Laughs.)
— Vladimir also struck you with his extraordinary appearance?
- And you yourself imagine yours ideal man? Will he be pot-bellied, bald, short-legged? You see, man is a creature striving for perfection. Therefore, there is art, stylish clothes, beautiful buildings... And there is harmony of the body. Here's to love: you can give yourself dear person beautiful and healthy, or you can - well, whatever you are. So which gift is nicer - and more profitable! - do? “More profitable” in the very in a good way. It is beneficial for me, for example, for my child to be such a mother. I get tremendous pleasure from this! And my daughter is proud of me. I feel this when Ksyusha introduces me to her friends. For her, at fifteen years old, this is important: they say, that’s what my mother is like! And I will do everything so that she gets joy from this too. Is it hard for me to go to work out three times a week and pump up my quads? (Laughs.)
— Does your daughter also go to the gym?
— Ksyusha has been involved in modern dancing for a long time. When she was still little, of course, she went with me to competitions. Then I started driving on my own. And when I asked: “Ksyusha, can I come with you?” - I heard in response: “No need, I’ll be nervous knowing that you’re sitting on the podium.” But recently she invited me! To the hip-hop championship in St. Petersburg. Of course, five minutes later I was already booking tickets and flying there with the feeling that this was the greatest gift I received from a child for lately. She invited me to her team, to her peers! All without mothers, and Ksyusha called me! At the age of 15, I ignored my parents, I can honestly admit.
— Are daddy’s features visible in Ksyusha?
- Oh-ho-ho! I remember my beloved Bulgakov: blood is a great thing! Volodya left when Ksyushka was ten. Dad has been no longer with us for five years. This means that there is no living example before my daughter’s eyes and no opportunity to adopt anything. But I see so many of Volodya’s features in her! And this is definitely not from me, and not my upbringing. This is blood. For example, always be on time. So that Ksyusha will be late somewhere! I don’t have this in me a priori. Me and being late are synonymous. Ksyusha is hyper-responsible and super mentally stable. Which has nothing to do with me either. I emotional person. Ksyukha does not have sudden mood swings in either direction. She cannot be seen wallowing in depression. Although there were also events in her life that for another teenager could have ended with a visit to a psychologist. She began listening to Vysotsky at the age of eight, and reading Brodsky at the age of ten. These are her interests, definitely not from me. Therefore - dad and dad again. And yet, for example, Ksyusha never lived a day with her grandmother, my mother-in-law. We, of course, came to Nina Nikolaevna and made joint forays, but she did not raise her. However, I see my mother-in-law, my second mother, in Ksyukha very often.
- Does she remember dad?
- Yes, she doesn’t part with him. Our dad is next to both Ksyusha and me. Even if the feeling that the departed person is protecting you and helping you in life is just a figment of the imagination, it works! I know that Ksyusha often turns to her father. She is talking to him. She has a very correct attitude towards Volodya’s care. And it was not formed by me either. There is some kind of wisdom in this that is incomprehensible to me. I would say that Ksyusha has some kind of Eastern, Indian attitude towards death. She says: “I don’t understand why at funerals everyone is crying and wringing their hands?” She has no tears, no feeling that she was betrayed, abandoned, that she is some kind of orphan. And she knows that dad is always there for her.
- However, with such a father it will be difficult for her to find a life partner...
“It’s more like a set bar.” But... I think everything will happen for her. Now, on the contrary, we have more than enough other boys. Ksyushka is very sociable, some of her friends come to competitions from other cities and stay with us. Recently two boys spent the night. When they left, Ksyushka said to me: “I wonder if daddy saw them, would he immediately bring them down the stairs or would he say hello first?” (Laughs.) That is, the daughter understands that she now has much more freedom than she had before. Dad said in all seriousness: “Nothing, nothing, when you grow up, I’ll quickly brave the guys, no one will get through - there’s a gun standing at the entrance!” (Laughs.)
-You are still alone. Because you haven’t met someone like Vladimir?
“Perhaps this is a temporary condition, but now I can’t even imagine myself in marriage.” Human life the good thing is that you can express and know yourself in different ways. A common concept is that, they say, married woman- happy, and lonely - unhappy, somehow blurred in my mind. I met huge amount married and unhappy and a huge number of unmarried and happy ones. Stop trusting these strange installations already! Personally, I’ve moved away from funny female illusions: I’ll meet the man of my dreams, I’ll find happiness, and my life will become incredibly interesting. But even without this, my life is interesting, and I feel great in this world. So don’t advertise me on the bride market! (Laughs.)
Interviewed by Marina Boykova
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Irina Turchinskaya, a famous fitness specialist, host of the TV show “Weighted People”, author of her own exercise method for reducing and controlling body weight, recently released her new book"IT system: new life V perfect body" We publish motivating advice from a trainer that will help you achieve health and beauty.
Irina Turchinskaya, turchinskaya.ru1. There is no need to make excuses: “I have wide bones”, “poor metabolism”;
2. There is no need to look for a reason for inaction (“no time”, “sport is expensive”);
3. Don't be afraid to voice the problem. Accept yourself. Make yourself like yourself, approve of yourself;
4. Stop creating a cult out of food. Be aware of how much food you need to be slim, and how much food makes you gain weight;
5. There are no strict prohibitions and definitely the right food;
6. Write down your intentions and goals. Analyze your own mistakes;
7. Set realistic goals. Soberly assess how much time a day you are willing to devote to self-care;
8. Announce your plans to those around you. The fact that they know about this will help maintain discipline. You will feel bad about letting yourself and the people you shared with;
9. Record your desired weight loss. Decide how much you want to weigh and when;
10. Record a video message to your “future” self. Now, in anticipation of victory, greet yourself as “accomplished”;
11. Analyze your diet;
12. Redistribute your time and attitude in favor of these points. Often people do not have enough time for the most important thing - health and appearance;
13. What matters is not how wide your bone is, but how harmonious and comfortable you feel in your body;
14. Don't pay attention to who eats how much. Watch how much you eat;
15. Take someone you truly admire and look at what they have achieved through their hard work and effort. He ended up at that point and gives you a guide;
16. It’s nice when you have someone to follow, but it’s even better when you yourself are an example for others;
17. As soon as you invest your strength and it happens (and it will definitely happen) that someone will look at you and strive to repeat it, it will be a wow effect that brings the joy of a fulfilling life;
18. Get rid of illusions. You definitely won’t lose thirty kilograms in a month;
19. Look with different eyes at what you have, at people, at your relationships with parents, children, men;
20. Do not shift responsibility for your own lack of interest in life to others;
21. Write down not only everything you eat, but also all the feelings you carry within you;
22. Give yourself reports on food and emotions and evaluate them through the eyes of an outside observer;
23. Identify the main feeling that prevents you from living. If boredom accompanies you from morning to evening, it means that you are used to filling it with food;
24. Removing boredom means closing it not with food, but with other useful and interesting things;
25. When we talk about eating on a diet, it is important to understand that we should not just eat something, but see the volume of food on our plate and feel it in our stomach;
26. When you can live in harmony, then in your life there will never be a surplus of calories, norms and diet rules, like “no carbohydrates for dinner”;
27. Three pillars of the normal functioning of the body: movement, measure and consistency, aka discipline;
28. Knowing that we have a celebration ahead of us in the evening, the diet for the first half of the day needs to be adjusted according to the occasion;
29. Place all the food you plan to eat on plates. On one there is fish with a side dish, on the second there is a dessert of apple and nuts. On the third - a piece of your favorite ciabatta with cheese. When you see everything at once, you realize that this is not at all little and you stop deceiving yourself, assuring yourself that you eat like a bird;
30. Sometimes, no more than once a week, you can arrange for yourself fasting days 500 or even 400 calories. This is a respite opportunity for gastrointestinal tract, the opportunity to feel lightness. This must happen under conditions normal nutrition, and not on a diet;
31. I really welcome the idea of a “sleep day.” At the same time, I urge you to organize it correctly: take the child to grandma, build a space, ask loved ones for peace. On a “sleep day” there is no need for any training or a strict diet;
32. Thank life for its intense rhythm. Still, it’s better to restore yourself with a massage after overdoing it than, on the contrary, not knowing where to put yourself and realizing that you’re not bringing anything into life because you’re empty.
IT system: new life in an ideal body (AST publishing house)Irina Turchinskaya has long turned forty, but she looks many years younger! This is the case when the appearance of a fitness specialist is clear evidence of his professionalism. Trainer, nutritionist, author of books, creator of her own weight loss method - Irina Turchinskaya gives people slimness and beauty.
She has become widely known since 2015, when she became one of the trainers television project(STS) “Weighted people.”
Early biography
Irina Aleksandrovna Turchinskaya was born in Tambov on July 28, 1974. The future vice-champion was not too athletic child. In any case, when the first-grader was sent to the rhythmic gymnastics section, things didn’t work out. Ira did not want to play sports, but she studied diligently at a music school.
To enter the institute, Irina went to Moscow and graduated from the Russian State University for the Humanities in 1998. True, she did not have to work in her specialty (information security).
Back in student years the girl became seriously interested in fitness. The interest was not only practical: Irina began to study physiology and anatomy with interest. Already in 2001, she graduated from her second university, majoring in physical education. Her scientific supervisor was the famous fitness specialist Leonid Ostapenko. In the same year, Turchinskaya got a job as a fitness trainer at the famous Moscow club “Marcus Aurelius”.
For some time, Turchinskaya was also involved in professional sports. In 2002, she took second place at the Moscow Bodybuilding Championship (in the body fitness category).
Success
Irina turned out to be a versatile person; the young woman’s career went in several directions at once. In 2004 she became general director fitness club "Miss Fitness". In 2006 - in parallel - opened own business: Turchinskaya now has a cafe “Liner”. Irina was studying restaurant business for several years.
At the same time, Turchinskaya worked in several companies related to nutrition. Over time, having accumulated coaching and scientific experience, she began to pay increasing attention to theoretical issues. In 2013, Irina developed her own training program for weight loss, “3 Ages.”
Turchinskaya gained especially wide popularity when she appeared on television. Since 2015, she has been one of the trainers participating in the reality show “Weighted People.” The show received the TEFI-2016 award.
In addition, Irina hosts the “Morning Sports” column on the NTV channel. Currently, Turchinskaya is one of the most popular and highly paid fitness instructors in Russia.
Irina Turchinskaya's weight loss method is a combination of physical exercise, diet and psychotherapeutic techniques. A combination of all three practices leads to success.
Irina is a supporter of a plant-based diet; she herself takes part in the development of drugs. You can’t do without psychology! Turchinskaya is convinced that painful obesity usually has psychological roots. Until this problem is found, a person will “eat up” stress. In addition, the will of the person losing weight and the degree of his motivation play a huge role.
Family and personal life
Back in the mid-90s, Irina saw a powerful bodybuilder nicknamed Dynamite on TV. The student could not imagine that three years later she would meet the man who delighted her in the gym. Two days after meeting Vladimir Turchinsky, Irina called her former young man and said that they were breaking off relations...
Irina and Vladimir have been together since 1997. In 1999, they had a daughter named Ksenia. Vladimir was a television journalist, athlete, actor, entrepreneur and one of the strongest people in the country. He set several world records, which were included in the Guinness Book.
However, professional sports are not always good for health. In 2009, the family suffered a blow - Turchinsky unexpectedly died of a heart attack. All this happened in country house, in front of his wife. Ambulance I drove to the call for almost an hour and a half. If the doctors had rushed, the patient could still have been saved...
Irina was able to withstand this test, because she had to raise her daughter... A few years later, Turchinskaya ironically called herself “mama” - she is now both mom and dad in one person.
Turchinskaya does not plan a second marriage.
Daughter Ksenia grew up quickly: at eight years old, as her mother says, she listened to Vysotsky, at ten she read Joseph Brodsky. Later, in adolescence, Ksenia took up modern dancing at a serious level and joined the Russian hip-hop team. As Irina notes, her daughter is growing up to be a tough, punctual person, with a fatherly character...
As for my mother, she calls herself a very emotional person.
Irina Turchinskaya is interested in the East and Eastern philosophy, and travels to India.
One of Irina's favorite writers is Bulgakov. In any case, in her interviews she more than once used Bulgakov’s quotes. One of my favorite poets is Vera Polozkova.
There is no completely reliable data on the height and weight of Irina Turchinskaya. It is believed that her height is 164 centimeters, and her weight is within 50 kilograms, as befits a slender woman - a fitness trainer.
Despite her financial well-being, Irina does not keep servants and always prepares food with her own hands. She says an hour a day spent cooking is a very small price to pay for staying healthy. The Turchinskys, as a matter of principle, do not eat processed foods and adhere to the strategy healthy eating. True, my daughter has a little weakness: going to McDonald's. By agreement with her mother, she can go to fast food, but only once every three months (more frequent meals can be harmful to her health).
Hello, dear friends. Diet of Irina Turchinskaya became especially interested in her fans after Irina appeared as an expert in the show “Weighted People.” Today we will find out what helps this charming woman always stay in shape.
Star story
Irina Alexandrovna Turchinskaya has been in fitness for more than twenty years. To what extent, he became her destiny not only professionally.
Literally in the gym, Irina met her future husband, Vladimir Turchinsky. Happy marriage with this famous showman, record holder in strength sports, lasted 12 years, until Vladimir’s premature death at the end of 2009.
Over the years of her activity in the field of fitness, she has accumulated a significant list of awards, achievements, titles, and achievements. In her younger years, she graduated from the Institute of Physical Education and became the vice-champion of Moscow and the Moscow Region in body fitness.
And recently she is known as a wellness coach, nutritionist, author of a weight correction method that combines psychology and physiology, and the “3 ages” training system, designed for ages 18+, 30+ and 40+.
She is also known as a mentor in the STS channel show “Weighted People.” In addition, Irina is the author of books, publications and articles dedicated to healthy image life, proper nutrition and fitness.
What is Turchinskaya’s method? As it turns out, everything is quite simple. And at the same time it’s difficult. Paradox? Not at all.
Rules for losing weight - the path to slimness
The most important thing is attitude
Your thoughts play a determining role in how successful your fight against excess weight will be. Don’t look for excuses, don’t put off losing weight “until tomorrow, Monday,” don’t make excuses for lack of time, money, “big bones,” or heredity.
Don't look for a reason the way they do it weak people. Just make a decision and believe in yourself. And you will see how in better side Not only your body changes, but also your life.
Three whales
For the normal functioning of the body and obtaining lasting results All three components must be involved: movement, measure and discipline.
Don't expect quick results
You cannot lose 30 kg in a month. Deal with it. Average speed weight loss - 1 kg per week. Slowly, smoothly, evenly, and most importantly - forever, this is the only way to lose weight.
Also, set realistic goals. Do not overestimate your efforts and the efforts of your body.
Voice your intentions
Yes, at least tell your family about them - this will be additionally motivating, because now you will have to keep your word. Record a video of your new self.
Keep a diary
Record in it what you think and what you do. for weight loss , what do you eat? Write down the desired weight figure in it and enter intermediate results twice a week.
Analyze your diet
What do you eat? What did you eat that wasn’t worth eating? What do you think about this? Describe your feelings. Analyze errors, write down intentions and tasks. A word written on paper has special power- all psychologists talk about this.
Learn to live in harmony with yourself
First, accept yourself for who you are, approve of yourself. Obesity is very often associated with self-dislike and low self-esteem.
Realize what feeling is preventing you from enjoying life. If this is boredom and this is what you are trying to solve with food, then get rid of boredom by finding useful and interesting activities.
Don't make a cult out of food
Think carefully and decide how much food is enough for you and how much is unnecessary.
To be aware of exactly how much you are eating, place your food on separate plates: one for a side dish, another for fish, and a third for dessert. When you see everything like this, you finally realize with your own eyes that in fact, perhaps, you are not eating so little.
Make physical activity a norm
Set aside at least an hour a day for them. Not necessarily all at once. Let’s say, in the morning 20 minutes – exercise, in the evening – 40 minutes training or walk briskly, jogging, swimming – choose what you like.
Principles of nutrition on a diet
Basic rules
- There is no need to have a heavy breakfast and a heavy lunch at the same time. There should be only one nutritious large meal in your day - breakfast or lunch.
Oatmeal breakfast recipe
350 kcal
Cook the porridge in the evening (cooking time - about five minutes)
Add a mixture of seeds (you can take any - sunflower, sesame, flax, pumpkin) and raisins
After steeping overnight, the raisins become almost like grapes.
With a fairly high energy value, such porridge charges you with vivacity and energy, which will last literally until lunch
Instead of oatmeal, you can take pearl barley
- Eat 250 g of any fruit and 500 g of any vegetables daily - this way you get the whole range of vitamins and minerals.
- Accustom your stomach to small portions. Serving sizes should be 200g per ready dish– for example, a side dish (200 g) and protein dish(200 g).
- Gradually reduce calories daily menu– reduce it by 50% of the previous one. Calculate the energy value of foods, study the table of caloric content of foods, learn to understand the principles of constructing diets. This knowledge will allow you not to go beyond limits everywhere, including on holidays and on vacation.
- You don't have to stop eating while on a diet. There should be no sharp restrictions on yourself in food. This will only make things worse. And portions need to be reduced gradually.
- Don't believe in existence dietary products that will lead you to slimness, for example, such as zero cottage cheese, cola, yogurt, etc. Eliminate these foods from your menu. Just eat less, but natural foods.
- The most healthy products- those that they prepared themselves personally in their own way recipes . Avoid store-bought processed foods, sausages, fatty sauces, mayonnaise, and dumplings. Cook it yourself - this way you will know exactly what your dish is made from.
Weight correction program
It consists of three stages, each lasting three weeks.
The basis is a gradual reduction in the number of calories consumed.
The principle is that within 21 days the body gets used to a certain diet and begins to adjust its internal processes for new eating habits.
Result in three weeks – weight loss from 3 to 5 kg
First stage. Minus 500 calories
Taking as a basis the approximate calorie content in ordinary, so to speak, life, in the amount of 1800 kcal, we reduce it by 500. In no case is it possible to do more - metabolic processes slow down. It is also impossible to selectively remove fats or carbohydrates - this is fraught with problems in the functioning of the body.
50% are carbohydrates, 35% are proteins and 15% are fats - approximately the same as with a normal diet.
300 calories for breakfast
On the menu There must definitely be carbohydrates and proteins. If it is porridge, then with a piece of cheese, or an egg, or milk. Cottage cheese, scrambled eggs, and omelet are also welcome.
Lunch - calorie content 500
There must be a side dish of slow carbohydrates. On average, 250 kcal per meat with vegetables and side dish. If you are very hungry, increase the proportion of carbohydrates.
100 calorie snack
These can be fruits, sweets and pastries, but you need to choose them wisely.
30 g of meringue, marmalade, marshmallow or marshmallow is better than a piece of cake (100 kcal is a tablespoon of cake, will you stop there?)
400 kcal allocated for dinner
You can have dinner no later than an hour and a half before bedtime.
Calories - 300 proteins (meat) and 100 vegetables. You can add oil to salads.
Second stage. Minus another 300 kcal
The menu is built on the same principle, but the general energy value should be around 1000 kcal
Third stage. Minimum calories
It is advisable to increase the daily calorie content at this stage to 700 kcal.
For unloading
“Eating” day
In order not to become depressed from such a severe restriction of food, Irina allows fasting days once a month, when you can eat whatever you want, but no more than 2500 kcal. At the same time, she advises you to think carefully - will you be able to stay within their limits and return to the diet again tomorrow or will you break?
"Sleep" day
From time to time, you can lift strict restrictions, forget about training and household chores, take the children to grandma, warn your family that you need peace and dedicate this day to your loved one.
On the way out
63 days of dieting is not your whole life, of course. After such a shake-up, you need to competently exit the program. The principles here are the same as with other diets - do not pounce on food, gradually increase the value of food to 1300 kcal.
Not a day without sports
When talking about Turchinskaya’s slimming system, we can’t help but talk about fitness. Irina and fitness are practically synonymous words, and her beautiful fit figure she is obliged not only to competently organized meals, but also to the gym. Irina works out 4-5 times a week, and also devotes another day to jogging 10 km.
Irina herself does not really approve of “dieting” without adding physical activity:
And while going through her program, she recommends going to the gym and gradually increasing the load there.
From among the many exercises from Turchinskaya I can offer you the following.
Ab exercises
Since 2013, Turchinskaya has been collaborating with the German company FARMAPLANT, which produces plant-based weight loss products Modelform.
Judging by the composition, completely natural. I think that this drug will not cause harm, but what benefit it will provide is the question. Everything needs to be checked.
Especially for this brand, she developed three sets of exercises “3 ages” for different age groups– 18+, 30+ and 40+, which provide two types of load – dynamic and static.
All food systems for age groups with specific menus are also presented there.
And in order to study more deeply all of Irina’s knowledge and experience, I recommend purchasing her book “IT system by Irina Turchinskaya.
New life in an ideal body”, on the basis of which you will create your individual program correction of weight and figure, which will last 63 days.
What to remember:
- Turchinskaya's weight loss program looks like a strict diet.
- You must constantly count calories.
- At the same time, there are no serious restrictions on certain foods; you can eat almost everything you want, but only if you prepare it yourself (so you know what the dish is made of and count the same calories).
- To achieve results, physical activity is necessary, it is better if it is in the gym.
With this, I bid you farewell for today. Leave yours
Participant name: Irina Turchinskaya
Age (birthday): 28.07.1975
City: Moscow
Family: widow, has a daughter
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Turchinskaya Irina Aleksandrovna is a fitness trainer, nutritionist and TV presenter. Height – 164 cm, weight – 50 kg. Childhood. Born in Moscow into a military family. Irina has a brother. From childhood, children were taught discipline. In 1981, Irina went to first grade, and in the same year the girl was enrolled in the section on rhythmic gymnastics, in which she studied for two years. During this period, I learned to work and feel my body.
Due to the unpromisingly long proportions of his arms and legs, the coach advised him to take up another sport. In 1984, the girl was enrolled in a music school to study piano, where she studied for five years. At the age of 14, Irina realized that ordinary physical education was not enough, and she began to regularly run on her own.
Youth. In 1991 he entered the specialty of information computer protection in Humanitarian University. While studying, he enjoys bodybuilding (bodybuilding). Visited regularly gym and was engaged in various physical exercise. Even then she realized that bodybuilding was her love and life. I began to independently study anatomy, physiology and biomechanics. In 1998 she graduated from the university.
In 2001, she entered the Academy of Physical Education, majoring in “Theory of Fitness and Bodybuilding”. The curator of the course was L.A. Ostapenko, who was one of the best fitness specialists in Russia, a professional of the old school.
Irina is a widow. At the age of 23, Irina met her future husband Vladimir Turchinsky, who was an athlete, actor and TV presenter, in the gym.
On next year, in 1999 their daughter Ksenia was born. In 2001, the couple officially formalized their marriage. For Irina, family always came first.
Her husband carried her in his arms, and she considered him a god. At the beginning of 2009 they got married, and at the end of the same year Vladimir suddenly died from heart attack at the age of 46 years.
We lived together for twelve years. According to Irina herself, she no longer plans to get married. She said that she is now married to her job.
He lives with his daughter, who just graduated from school, often acts as a model and plans to become a journalist.
Reads a lot of popular science literature, as well as about quantum physics and psychology. She loves to travel and has been to many countries around the world. She has visited America, Malta, India, Thailand, and often visits Italy and other countries. At the same time, he is very afraid of flying on airplanes. Adheres to healthy and active image life.
Doesn't drink or smoke. Prefers herbal remedies for weight loss, such as vegetables, fruits and various herbs. Writes books about various systems and methods of acquiring perfect figure and health.
She began her professional activity in 2001, worked as a trainer in a fitness club.. Conducted master classes and lectures on fitness for athletes and amateurs. She took part in professional fitness and bodybuilding competitions.
She has the title of Vice-Miss Body Fitness in Moscow. From 2004 to 2006 he was the general director of the fitness club. From 2007 to 2013, she was the director of the Liner restaurant, where Irina learned how to prepare certain dishes and learned how to create individual nutrition plans. Later she began working as a nutritionist.
In 2014, having passed the casting, became a coach together with Denis Semenikhin in the show “Weighted People”. She has been working in this show for 3 seasons (2015 - 2017).
The main work for Irina is individual consultations on proper nutrition and physical activity. Takes part as a trainer-consultant in various television shows. He often participates in photo shoots for popular magazines.
Photo by Irina
The coach has an Instagram with more than 26 thousand subscribers.
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