Sauerkraut

Cabbage is full of cancer-fighting compounds but when turned into sauerkraut it becomes even greater raw-food wonder. This low calorie superfood can help to promote your digestive health as it is full of probiotics and because the gut is the base of your immune system so can it help to prevent that nasty flu or cold. Eat it raw because the pasteurization kills the good bacteria in it and canned food can likely contain the toxic compound BPA. It is great side dish to your proteins, especially in winter months. 

Have a fit day!

It’s not the size of the dog in the fight but the size of the fight in the dog. It’s a lifestyle – train like there’s no finish line.

 

 

Active holiday and how to get quickly back to your fitness routine

I'm going on holiday!!!!! Yay! :)
As every summer, I'm traveling home to Europe. Part of my holiday always includes visiting the Alps. I like to be in nature and active. I love hiking and dream of going to Mount Everest Base Camp one day. :)

Monte Vioz, Italy, 3645m

But wherever you go you can always stay active on your holiday. And that does not have to mean going to the gym. I prefer to spend as much time outside as possible. There are so many things to do. Have you ever run on the beach? It is very different from running on the streets and it can be so much fun. Or riding a bike - you don’t even feel you are exercising. Try some new sport or do whatever you like and enjoy. Who said that holiday must be only lying down and getting tanned? 

Whether you will spend your holiday active or just relaxing, it could feel little hard to start up your fitness routine again. But if you are prepared and plan ahead it can be a lot easier and much more exciting. Before you go away set some new goals to work on once you get back so you have something to look forward to, try out some new classes, get some new gear. And always start easy and slowly build up. It can take between 2-3 weeks to get back to your original fitness level. But that's ok. The important thing is that you are back! Relaxed and full of energy. Use this energy for new fresh start. So the next time you go on holiday you are fitter than ever.

So how do you like to spend your holiday? Let me know.  :)

Have a fit day!

Thai Peanut-Chicken Wrap

Did you know that peanuts are not nuts but legumes? They are rich in proteins, healthy fats, potassium and fiber.

You will need:
1 whole wheat tortilla
1 big tbsp of peanut butter
1 cup of chopped cooked chicken breast
½ cup of shredded carrots
½ cup of mixed greens (lettuce)
1 tsp of chopped coriander

Warm tortilla according to directions on the package. Spread peanut butter down centre, top with chicken, carrots, greens and coriander. Fold outside edges in and roll up. Easy as that. This wrap is great post-workout meal as it is rich in protein and has just the right amount of carbs.

Have a fit day!

Will doing crunches give you flat stomach?

Another popular belief. Doing crunches will help you lose that belly fat. True or false?
 

False. Fat deposits in certain areas cannot be targeted with special exercises. The body fat is lost in the reverse order that it was accumulated in. Think of your body fat as of layers on onion. It comes off layer by layer. The places where it was stored the last will lose it first. So if your biggest fat storage is on your belly this will be the last place that your fat will disappear from. The way our bodies store fat is genetically determined. It differs from person to person and our gender and ethnicity plays big role in this too. Men are generally more apple-shaped and tend to store fat more around their midsection while women preferentially store more around their tights and buttocks – so-called pear shape body type. However, don’t give up on those crunches. They are great in helping you to keep your six-pack nice and strong.

Busted!

 Have a fit day!

Did you know?

Nine is the amount of calories in one gram of fat. Alcohol contains 7 calories per gram and carbohydrate and protein have 4 per gram. This is good to know as it can help you to stay in control of your daily caloric intake and your body weight.
 

 

Have a fit day!

"Your biggest challenge isn't someone else. It's the ache in your lungs and the burning in your legs,  and the voice inside you yelling 'CAN'T', but you don't listen. You just push harder. And then you hear the voice whisper 'CAN'. And you discover that the person you thought you were is no match for the one you really are."

 

 

Will eating late at night make you fat?

This myth has been going around for years and years. But the truth is that your body does not really recognise what time it is and studies have shown that it does not process the food differently at different times of a day. The total amount of calories is what really matters. So it is not WHEN you eat but WHAT and HOW MUCH you eat that makes the difference. Obviously, if you will be munching on high calorie food late at night you will gain weight but not because of the time but because of the extra calories you have eaten.

Busted! 

Have a fit day!

WHEN SOMEONE TELLS YOU "YOU CAN'T" JUST TURN AROUND AND SAY "WATCH ME!"

Easy baked salmon with lemon sauce

I’m self-confessed seafood lover. Anything that swims and lives under water is very tempting on my plate. And salmon is one of the tastiest fish for me. Its rich in protein that is also very easy to digest, contains vitamins A, B and D as well as minerals calcium, iron, phosphorus and selenium and most importantly it is great source of Omega-3 fatty acids that help to lower the “bad” low density cholesterol and raise the “good” high density cholesterol. It also has other numerous health benefits like lowering your blood pressure and many others. And it is super easy to prepare. :)

You will need: 
Fresh salmon filet with skin
Olive oil

Sea salt (crystals), dill, freshly ground black pepper 

Lemon
Dijon mustard
Little bit of cooking cream

Slightly grease your backing dish with olive oil and put salmon in it with its skin down. Lightly cover it with the sea salt, finely chopped dill and freshly ground pepper and slightly massage it into the salmon. Keep it in the fridge for about 20 minutes just to let the salt penetrate better (you can skip this step if you are in a hurry). Then put it in the oven and bake on 200 degrees for about 15-20 minutes. You know that your salmon is done when you can easily take the skin off from the bottom and when it is nice and crispy on the top. Sprinkle it with few drops of lemon.

For the sauce just warm the cooking cream, mix in little bit of Dijon mustard (the amount depends on your taste preference) and slowly let it boil while mixing it until it gets ticker. Then just mix in little bit of lemon juice and serve it with your salmon.

The Myth: Fat can turn into muscle or muscle into fat

True or false?

This is very popular myth. But trust me it is more possible you could turn lead into gold than turn fat into muscle and vice versa. Fat tissue and muscle tissue are two absolutely different types of tissue. To grow muscle you must activate the anabolic or in other words muscle building pathways through weightlifting or other weight bearing activity while for fat loss you have to increase the body’s natural fat-burning process called thermogenesis. So when people start to see fat loss and muscle growth as a result of their increased physical activity they often mistakenly think they are turning fat into muscle.

Busted!

Have a fit day! :)

Did you know?

48 hours is the mimimum number of hours recommended for propper recovery between workouts. Schedule your weighlifting session for the same muscle group 48-72 hours apart to give your muscles enough time to heal and recover. This helps you to prevent injury and overtraining.

Have a fit day!

6 easy ways to kickstart your motivation

“I never regret when I do it but I always regret when I don’t.”


Do you know the feeling when your workout routines just start to cool off? Maybe it’s time for little refreshment. Here are some easy tips how to restart your motivation. They work! :)

WILL YOU BE MY WORKOUT BUDDY? 
Try to work out with a friend or fitness instructor for a change. It can be fun and you can learn some new routines. Just make sure you don’t train your vocal cords mainly.

SOMETHING NEW 
Great way of making you excited about hitting the gym is some new workout gear. Why not to treat yourself to those amazing training shoes you have been eyeing for so long? Or what about that bright top you have seen in the shopping window?

TAKE A BREAK 
Ideally one week off after six weeks of training. This will help your muscles to heal and grow, prevent overtraining and will kickstart your motivation. It is very important to let your body rest and after that you will be eager to get back. I always am.

NEW GOAL AHAED 
A big event like a 10k run, friend’s wedding , new bikini or that fancy dress you bought for your birthday party – whatever it is, set a new goal and give yourself another reason to work out. It works miracles. Just keep your eyes on the prize.

TIME FOR CHANGE 
What about trying something entirely new like Zumba or spinning class? Or just a change of scenery will do – bring your workout routines outside and feel that new wind in your sail. Or just add some machines to your free weight routines and surprise your muscles. Try it!

APPLAUSE PLEASE 
And the sweetest thing at the end. Give yourself a reward for working hard! Reaching your goal deserves a little celebration. Treat yourself to a massage, have that cheesecake you have been craving for so long, whatever it is just enjoy it without guilt. You’ve worked hard!

Have a fit day!

Six-pack starts in the kitchen

Everyone how knows me knows how much I love cooking. It is something that I really enjoy to do, especially when I cook for someone else. I love trying new recipes, create my own or alternate some of the well known. For that it is only natural to me that part of this blog must be sharing some of the yummy stuff I cook. Because it is fitness blog the recipes will be healthy foods mainly. But who knows, maybe every now and then I will post some of my sweet treats as well. Everyone deserves a treat every once in a while right? So if you are a fan o cooking or just feel like trying something new you are at the right place here.  :)



Broccoli and cashew salad

This is probably my most favourite salad lately. I had it today and can’t wait to have it again. It is a bit unusual version of broccoli dish but I found it very tasty and super-easy to prepare. For me this is ideal dish on its own on those low calorie days but I always make sure to eat some protein before or after this dish as this salad is very low on protein. So I just have some eggs or cottage cheese and I’m good.

You will need:
2 heads of fresh broccoli – florets only, 1 small red bell pepper, 1 small green bell pepper, 1 small yellow bell pepper, ½ red onion, 2 tbsp mayonnaise, Pecorino Romano or Gouda cheese (your choice), cashew, raisins (optional), salt, black pepper

Clean and cut the bell peppers and onion into small cubes, add salt, fresh black pepper, cashew and if you wish raisins.

Steam the broccoli until al dente (make sure it stays crunchy). I prefer steaming my vegetables so they keep their vitamins better than when cooked.

Once the broccoli is done let it cool for couple of minutes and then mix together with the rest of the veggies, mayo and finally some grinds of cheese over the top. I don’t use to much of mayonnaise, only little for the taste. Voila!

Have a fit day!

What's in my headphones?

“Good, better, best. Never let it rest. Until your good is better and your better is best.”

~Tim Duncan~

How do you keep yourself going? Everyone is different. Some prefer to work out with friends some like it solo. I’m one of those people who prefers to go to gym alone so I can listen to my music and focus on my workout. The music keeps me going, gives me energy and helps me to maintain my mental focus. And trust me some of my choice of music could seem rather strange for some. Who else do you know who likes to workout with Michael Jackson in their ears? My other choice will be Eminem. But who cares? If it works for me let it be heavymetal. :)

What is your favourite workout music?

Have a fit day!

WHO AM I?

Hello! :)

My name is Eva. I’m young woman from Slovakia currently living in Dubai. I’m certified professional personal trainer with ACE – American Council on Exercise. I have been fitness enthusiast since the age of 16. Ever since I first went to gym I fell in love with the cult of bodybuilding, the world of fitness and health where everything is in our own hands, where we create who we are, how we feel and where we have the power to shape our own bodies and lives. I have not been blessed with the perfect body (I have been diagnosed with insulin resistance) but I have been given very strong will and with the passion that I have and with my strong devotion I have been able to overcome many obstacles and make myself who I’m today. I have not only shaped my body but most importantly I have learned how to become stronger when dealing with everyday’s life. Fitness is my way to stay healthy, young spirited and strong. It’s the elixir of life. It is not only cult of body, for me it is way of life. I’m not perfect, never will be, but I’ll never stop trying. Every day is the new beginning, every day is our new chance to come closer to who we wish to be. I’m not going to let this chance go. And so shouldn’t you. The second passion of mine is cooking. So this blog is kind of fusion between these two. I’m writing this blog to share with you all of what I have learned over the years and still learning now about exercise and healthy lifestyle and share some of my favourite yummy recipes to help you stay on track . I love fitness, I love cooking and even more I love to share this love. :)

Have a fit day!