TRAIN!

The only thing that stands between who you are and who you wanna be is YOU.

So move out of your way!

 

 

 

MOVE OF THE WEEK: 45-degree twist

Start your 6 pack abs training today!

Grab a medicine ball and sit on the floor. Lean back at a 45-degree angle, put your heels on the floor, and hold the ball with both hands in front of your chest. Without lifting or moving your legs, rotate the ball and your torso to the right. Then reverse direction, rotating all the way to the left. That's 1 repetition. Do 3 sets with 20 reps per set. If you want to make it more difficult keep your legs off the floor at all times. If you are beginner start with light ball and then slowly increase the weight.

EGG

Eggs. I love them! They are not only tasty, low calorie food but they have so many health benefits! Unfortunately, the eggs have been suffering bad reputation for so many years, that even now when many researches proved their actual benefits to our health, people still believe the myth that they should avoid them. This misconception is mainly due to the belief that the cholesterol in egg yolks raises blood cholesterol. NOT TRUE! The truth is that there is no direct connection between the amount of cholesterol you eat and the concentration of cholesterol in your blood. 

According to a study by the Harvard School of Public Health, there is no significant link between egg consumption and heart disease. In fact, according to one study, regular consumption of eggs may help prevent blood clots, stroke, and heart attacks. 

 

So what are the benefits? Since this is a fitness blog, the first thing I have to mention is that one large egg has only about 77 calories and makes you full for long! That makes the eggs great food for weightloss and weight management. Egg also contains high-quality protein and all 9 essential amino acids. Other than that, eggs are one of the only foods that contain naturally occurring vitamin D, vitamin B12 (that makes your hair and nails strong) and choline for good nervous and cardiovascular systems health. Some studies show that they might even reduce the risk of breast cancer. 

 

 

 

 

So have you had your egg today?

GYM ETIQUETTE

Like anywhere else, manners are important in the gyms too. Show you've got class!

1) Share the equipment
It is for everyone. So don’t sit on the machines while you rest and let others to use it between your sets. It’s not there for your comfy seating while you are on the phone. Let others to do what they came to do too.

2) Keep your sweat to yourself 

Wipe the machines and benches with a towel after use. I know, we all sweat in the gym and that’s fine but it’s quite gross lying in someone else’s pool of sweat.  

3) Unload the weight bar 

Well, maybe not everyone can lift the same weight plate you can, so it would just great if you could leave the bar clean. 

4) Put the weights where they belong 

I hate running around gym looking for something I need and cannot find, don’t you? You don’t make mess at your house so why to make it in the gym?  

5) No blocking of the water fountain please 

Just drink your water and go. Don’t make everyone behind you wait until you catch your breath.

6) Mind your body odour 

I know this sounds obvious but trust me, my experience says otherwise. Please, for Gods’ sake please, wear clean clothes. There is nothing worse than one week old sweat smell.

And just something extra at the end – please be nice to others, don’t stare, don’t laugh, keep in mind that everyone had started once, even you, so don’t discourage people. Gym is a happy place and let’s keep it that way.

Lovely fit day all!

MOVE OF THE WEEK – Single leg bridge

This is very powerful exercise. Hardens and strengthens your gluteus muscles and hamstrings and works your core as you need to contract both your abdominals and lower back muscles. 

Lie on your back with your legs bent and feet flat on the floor. Then extend one leg until is level with the bent leg. Using your gluts muscles raise your hips up, only your upper back and shoulders remain on the ground. Pause for two seconds and then slowly lower until your hips just lightly touch the ground without resting them and go back up again. Keep your core activated all the time and don’t let your hips sag. Do 3 sets with 15 repetitions on each leg.

THE ONLY ONE WHO MATTERS IS YOU!

"It is not the critic who counts, not the one who points out how the strong man stumbled or how the doer of deeds might have done them better. The credit belongs to the man who is actually in the arena, whose face is marred with sweat and dust and blood; who strives valiantly; who errs and comes short again and again; who knows the great enthusiasms, the great devotions, and spends himself in a worthy cause; who, if he wins, knows the triumph of high achievement; and who, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who know neither victory nor defeat."

Roosevelt

IT NEVER GETS EASIER, YOU JUST GET STRONGER

IF YOU DO WHAT YOU'VE ALWAYS DONE, YOU'LL ALWAYS GET WHAT YOU'VE ALWAYS GOT. IF WHAT YOU ARE DOING IS NOT WORKING, DO SOMETHING ELSE.

 

 

 

YOU DECIDE.....

You are the sculptor and your body is your statue. How it looks depends only on you, on the work you have done on it and on the work you will do. Shape your body to your liking, shape your statue. It is completely in your hands. You are the sculptor.

THE WEIGHTLOSS MISTAKES YOU ARE MAKING.....

......that are slowing your progress down.

  
1) YOU ARE NOT EATING NATURAL FOODS 

It’s not only about calories in – calories out. If you eat processed food you are eating refined flour and sugar that spikes your insulin levels and causes your body to store more fat. And you would be maybe surprised but sugar is in almost every processed food. Always read the labels! 

  
2) YOU STOP TRYING TOO SOON 

Don’t expect to see results overnight, maybe not even in first two weeks. Things need time but eventually they will start to happen. Just be patient and stay on it. Once you start to see the results the whole thing will get much easier. But be patient at first! Don’t quit if you don’t see the results right away. You are not a quitter! I like to tell my clients to think of the weightloss as of a train. Your train was riding full speed in “ the fat gain direction”. Now you want to stop it and change to “the weightloss direction”. To stop the train in full speed is not so easy right? You ARE able to stop it and reverse but not instantly this second. It takes time and effort. But once you are going the right way.....what a feeling! :)

  
3) YOU ARE NOT FOCUSING ON BUILDING MUSCLES 

I don’t wanna hear it ladies! No, lifting weights will not make you bulky. If building huge muscles was so easy gyms would be full of Hulks and Supermen. Unfortunately, that is not the case. Muscles are important in weightloss as the body needs quite a lot of energy to maintain them. That means the more muscles you have the more calories you burn even if you are only sitting on the couch. And trust me, muscles look way better than fat. And a bonus – after a weightlifting session your metabolism stays elevated up to 48 hours. That is 2 days!!!

Girls if you are worried about getting too muscly read:
The bulk up myth 

  
4) YOU EAT TOO LITTLE 

Less is not always more. If you eat too little for too long your body will slow down your metabolism and weightloss will get much harder if not impossible. Yes you have to be in caloric deficit but only slight one so you don’t switch your body to starvation mode.

How to eat to get lean here:
The manual to lean body 

  
5) YOU WORKOUT TOO MUCH 

Too much exercise can be stressful for your body and you can burn out and lose your motivation. Exercise is good but don’t forget everything in life needs to be in balance. Make sure you get enough rest so your body can recover so you don’t lose your strength and don’t over train yourself. Balance is the key. 

  
6) YOU STRESS YOURSELF 

If you stress yourself about your weight and weightloss your body produces too much of hormone cortisol which can not only to make you gain weight but also affects where your body store this extra fat. High cortisol levels make you put on weight around your waist and this is even more dangerous than weight gain on your hips. Visceral fat is strongly linked to the development of cardiovascular disease including heart attacks and strokes. Let the weightloss be only music in the background and focus your mind on getting healthy and having fun while working out instead.

More on the danger of abdominal obesity here:
Why is beer belly more deadly than you think 

  
7) YOU DRINK TOO MANY CALORIES 

Fizzy drinks, canned juices, fresh juices, sport drinks, sweetened coffees, teas with sugar ...do I really need to explain? Stay away from sugary drinks and drink water, unsweetened herbal teas, green tea or water with fresh mint leaves and a slice of lemon. You would be surprised how many empty calories you drink. 

And the most important at the end: you must understand that getting lean and staying lean is not about temporary changes but about LIFESTYLE CHANGE. But worth it.

MOVE OF THE WEEK - Bent leg kickbacks

Hi everybody!
From this week I’m starting new series with exercises. Every Monday I’ll post one exercise for different body part so you can try it out. Follow me and you will be able to build up full body routine without getting bored. :) 

The bent leg kickbacks are great for working out your gluteus maximus which is in other words your butt. Who doesn’t like nice rounded and lifted back side? You can do them without weight or you can strap weight to your ankle and basically anywhere you are.

To start get on all fours on the floor. Keep your back straight, your hands directly under your shoulders and your knees right under your hips. Raise one leg and bend it 90 degrees with your feet flexed. Now raise it as high as you can and slowly bring it down but don’t touch the ground. Your feet must be flexed all the time and the leg needs to be in 90 degree angle all the time for the exercise to be effective. To do this exercise in correct way you must be bringing your leg up by squeezing your butt. Do not over push. Go only as high until you can keep the 90 degree angle. Do 3 sets with 20 repetitions on each leg. 

Have fun and dont forget to subscribe to get fit with me!

MOTIVATION

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.


Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.

Pain is temporary. Quitting lasts forever.

 

 

JUICY BEEF SALAD WITH PEANUTS

Beef tenderloin is very good source of lean protein. I love this salad! It is one of my preferred me meals on my low calorie days. It does not compromise the taste yet it is low in carbs and not caloric. And very quick to do. You can prepare the beef in advance and just quickly fry it on pan for great dinner in minutes. Try it, you will love it!

You need:
Beef tenderloin 

Fresh chilli 

Garlic 

Soya sauce 

Chinese cooking wine (optional) 

Starch 

Peanut oil 

Mixed green salad 

Peanuts 

Sweet chilli sauce 

Spring onions 

Red onion (¼) 

Cucumber 

Fish sauce 

Lime 

Sesame oil

Start with preparing the marinade. Wash the chilli, clean it from the seeds and chop. I highly recommend you use rubber gloves for this step. Put in a bowl together with finely chopped garlic, just a little bit of soya sauce, a splash of Chinese cooking wine and little of starch (careful with the amount). Slice the beef the thinnest slices you can do. The thinner the better, the more taste it will absorb. Just put it all together and mix it well in a bowl. Leave it for 15 minutes. The beef should not be covered in sauce, you have to make and use just a small amount of marinade otherwise you will make the beef too salty (if you use too much of soya sauce). 

Meanwhile wash the salad and put it in a big salad bowl. Slice the cucumbers, red onion and spring onions and put it all together with the greens. Mix together small amount of sweet chilli sauce, splash of fish sauce, few drops of sesame oil and juice from one small lime for the dressing. Mix well with the salad.

Put some peanut oil in a hot pan and stir-fry the beef in bunches. Place it on the top of the salad and sprinkle with chopped peanuts.

And you are done!

Bon appetite!

THE MANUAL .....or How to eat to get lean

The question I have been asked the most for last couple of years is how one should eat when trying to lose weight. As for everything else in life, there are different opinions and beliefs out there. I’m going to give you mine.

I’m not a dietician nor am I a fan of any particular “diet”. What am I about to write here is based on years of my own experience and my experience with other people. It works for me and it worked for everyone else who followed my advice so far. Obviously, I did not come up with this myself, I have learned it from other people who I respect deeply and who are from the industry. It is based only on understanding how the human body works and on common sense. This is not a diet; it is a lifestyle. So when I write or say the word “diet” I don’t mean any actual diet but the food one eats in general. Just to be clear :)

The first thing that needs to be mentioned is that you have to look at the whole nutrition thing from two points of view. The first is obvious – calories in/calories out. This is very simple and everyone knows this well. If you are trying to lose weight you have to be in a caloric deficit - that means you have to consume fewer calories than you actually ‘burn’. But be careful here! More does not always mean better. If the deficit is too big for too long your body will slow down the metabolism in order to survive better, so it will be actually harder to lose fat. Or what can happen is that if you don’t consume enough protein and don’t strength train you will be losing your muscles instead of fat. Muscles are bigger energy consumers so if they are not needed (and if you don’t challenge them enough, they are not needed) your body will reduce them so it will save on the energy expenditure. But you don’t want that. Muscles are what shapes your body, what makes your bones healthy; they are good thing to have. So remember, caloric deficit yes – but not drastic. If you are not trying to lose weight your calories in and calories out need to be in balance. So this is the first thing everyone needs to keep in mind.

Now the second part. What I am going to describe here is only simplified biochemistry. Explained in simple words; it is how our body processes different macronutrients in different ways. So we have proteins, fats and carbohydrates. Let’s start with carbs. They are the fuel for everything we do so they are very important. They are being stored in form of glycogen in our muscles (about 300g) and in our liver (about 100g) for the immediate energy. When you eat carbs and don’t burn them with activity they can be relatively easily converted into fat and stored (the muffin tops, the belly, you name it). Therefore the key here is to keep the carbohydrates intake in check. So how to do that? Be clever about when, how much and in what form you eat them. Let’s get little deeper here. When you exercise the glycogen stored in your muscles and liver is being used. So the food you eat right after your workout should include some carbohydrates because the used up glycogen needs to be replenished. If you don’t do this it is very likely the next time you work out you won’t have enough energy. Hence your post workout meal is the best time to eat your carbs. For the rest of the day try to avoid them. As I said before, if not used up they are easily stored as fat (now we don’t want that, do we?).

Let’s talk about fat. Fat is important for you but you have to watch the amount you consume. Some of the vitamins are only fat-soluble, hormones are being transported with fat, fat is important for the proper function of your nervous system. But too much of fat is bad for your waist. Fat is fat so it does not have to be converted into fat for storage, because it is already fat :). So if not used up, the simplest thing your body can do is store it......and we are back to the muffin tops here :).

Protein on the other hand is very difficult and energy demanding to transform into fat and store. The body will do that only in extreme situations. That almost never happens. So what if you eat more protein than you can use? The unused protein will travel straight through your gut, and go down the toilet. :) Protein is the building block of your body. It is extremely important for your muscles- for build up and repair. You should eat protein every day. The other great thing about protein is that unlike the carbohydrates it provides very good satiety. That means it will keep you full for longer. And you will not get fat from protein.

So these are the basics. Now, let’s put it all together. You need to eat all of the macronutrients, but you have to be smart about the timings and of course the amounts. Your post workout meal should consist of carbs (to replenish the used up glycogen), proteins (to repair the muscles) and fats and of course vegetables. The rest of the day focus on proteins with vegetables. There are plenty of ways how to do that. Eat lean meat, poultry, eggs, cottage cheese and make sure that half of your plate are vegetables. After meal like this you will not be hungry. If you are increase your protein intake. This post workout meal should make about 70% of your daily calorie intake. On your rest days this should be your first meal that day. For the rest of the day eat proteins with vegetables and skip the carbs.

Now let’s talk the treats. I know everyone needs a treat every now and then. It is not so bad if it is occasional and the portions are limited. And by occasional I don’t mean every other day. :) The rule is 80:20. Eat clean 80% of the time. The 20% are your treats (or less if you wish). For the treat have whatever you fancy but watch the portion. Anyway, you are doing this for yourself so you don’t want to cheat yourself. The occasional cheat meal will restart your motivation and reset your will. My best advice is to have your cheat meal after your workout, not on your rest day. This limits the damage. But I cannot stress the word OCCASIONAL enough.

What to do if you have cravings? Nothing. They will subside. If you were used do eat sweets every day, most likely you will crave sweets. It’s a habit. We are creatures of habits. Wait one week, you will see the cravings disappear. Meanwhile, try to occupy your mind with something. Call a friend, go for a walk or to gym. Brush your teeth. Anything. Just get busy. The pleasure of eating let’s say a chocolate bar lasts for minutes, but the body you have you have all year long, all day every day. Is the few minutes’ pleasure worth it?

What if you are hungry between the meals? Have few almonds (10-15 pieces) and drink large glass of water. Wait few minutes and you will see the hunger gone. Or have some cheese or some other protein.

Fruit needs to be discussed too. Yes, it is healthy and full of vitamins but it is also fructose. Fructose is very simple form of sugar that can be digested very fast, makes your blood sugar spike high fast, your insulin go high and that is easily stored as fat if not used up. Not every kind fruit is the same of course but in general be careful with fruits. Eat them after your workout only.

The last thing to talk about is the simple refined sugar. Avoid it all together if you can. (Ok, I remember, the treats, that 20%. :) But other than that don’t eat it at all.) Sugar will make you fat. That’s a fact. You don’t need simple sugar in your diet. You get enough of carbohydrates, way better and more valuable carbohydrates, from potatoes, rice, legumes. Table sugar is highly processed and, other than making you fat, it will make your skin look old too.

So here it is. It is not a diet, it is a lifestyle. It is very easy to follow, as I said before, we are creatures of habits. You will not lose 10 kgs in a month but you will lose fat. As I always say – diet is 70% of the success. So combine this with exercise and you will get the body you have always wanted. Because this is how the body works.

I have been diagnosed with insulin resistance few years back. Insulin resistance is a metabolic disorder. Except of other symptoms I have gained a lot of weight in a very short time. My body was not functioning properly and I was not able to lose weight at all. I had terrible cravings too. This way of eating helped me (together with intermittent fasting) to get my body back in order. It is sustainable lifestyle without yoyo effects that leaves you energised. I’m not a dietician, I’m not giving you diet plan. I’m only a girl that has tried it all. On herself. :)

The Myth: You need to work extremely hard to lose weight

Many people believe that if they want to lose weight they need to work out at the highest intensities they can. Run the fastest, workout the hardest. But actually the high intensity workout is more beneficial to your heart health and strength then to your weight loss. Don’t get me wrong – the high intensity workout is great, it will make you one though cookie :), but for the weight loss is actually more effective if you do your exercise somewhere between 60 – 70% of your maximum effort. At this rate your body is using mostly your fat as fuel. So if you are trying to lose weigh the key is to stay within this intensity and rather for longer time. Not bad right?

So the myth? Busted! 

STRENGTH TRAINING YOU CAN DO WITH THE PARK BENCH

Six fun moves you can do with any bench. If you don’t have gym membership or you simply want to take advantage of good weather. Do your workout in the park or just squeeze these in when you go for your run. You can do these with the park bench or any bench indoor or outdoor. It is nice change to take your workout outside every now and then for the extra boost in motivation.

STEP UPS 

Step ups are great way to tone your tights and butt. 

Stand with your feed together facing the bench. One leg at a time, step up on the bench and push yourself up and your other knee high. Then step down. Do 3 sets with 15 – 20 reps on each leg. If you want to make it harder don’t rest between legs.

TRICEPS DIPS 

Tone up your arms. 

Sit on the bench and place your hands on the edge. Keep your legs at 90 degree angle with your knees bent and feet on the ground. Slowly dip your body until your arms reach 90 degree angle and then push yourself back up. Make sure your body is close to the bench and you are using your arms not your body to do the moves. To make it harder place your legs further away from your body. Do 3 sets of 10 reps each.

SQUAT THRUSTS 

Intense! Great full body exercise that works your legs, core, back and shoulders. 

Put your hands shoulder-width apart on the seat of the bench. Bend into a squat position and then jump to the bench keeping your hands on the seat. Then jump high up. Back down into squat placing your hands back on the bench seat and jump back into push up position. Do 3 sets of 15 reps.  

LUNGES 

For great legs and toned butt. 

Stand with your back to the bench and place the toes of one of your feet on it. Then hop forward with the leg on the ground to outstretch it little more. Bend your forward leg into 90 degree angle. Make sure your knee does not go further than your toes. Then move back up. Do 3 sets with 15 reps on each leg.  

MODIFIED PUSH UPS 

For sexy arms and shoulders and chest muscles. 

Stand about 1,5 metre away from the bench, lean forward and place your hands on it. Hands should be just slightly wider than is your shoulder width. Bend your arms and lower your body slowly, keeping it aligned by using your core muscles. Then push your body back up. Do 3 sets with 10 reps each. 

V SITS 

Target your ab muscles. 

Sit on the edge of bench, keeping your hands next to your body for balance. Slowly lean your body back and lift both of your legs, keeping them straight, until your body forms a “V” shape. By bending your knees bring your legs into crunch position and then slowly back out. Do 3 sets of 10 crunches. 

Have fun out there! :)

BE PATIENT

The biggest mistake people are making when trying to lose weight is to go on extreme diets that promise results very fast. But these gimmick diets never really work. You can’t undo a lifetime of eating habits and lifestyle preferences over night. It is impossible no matter what crash diet you would be on. If you are overweight you haven’t gain this extra weight in a week so you can’t think you will be able to lose it in a week. The only thing that really works long term is the lifestyle change. You have to watch what you put in your mouth and you have to be active, conscious of burning calories and exercise. If you want to be slim person, you have to live like slim person. I’m sorry but I can’t give you recipe for super fast weight loss cos there is none. PATIENCE and CONSISTENCY is the only way.

Eat better, feel better

Here are some tips how to eat better and stay healthy and well for longer.

1. Combine foods 

Always combine your carbohydrates with proteins. Together they break down more slowly so they cause less sugar spike in your blood but create steady flow of energy that keeps you feeling full for longer.

2. Stay hydrated 

Drinking enough water throughout the day not only helps your body to distribute and use the nutrients better and work better but helps you stay focused and alert as well. Herbal teas work just as well but stay away from carbonated drinks, especially the ones with sweeteners.

3. Mix and match 

Eating wide variety of wholesome foods helps your body to get all the nutrients it needs to stay strong and healthy.

4. Cut it out 

I know it’s tasty, but sugar causes insulin spikes far too quickly and creates excess energy that end up being stored as fat. Avoid sugar as much as you can and be careful, sugar is hidden in many foods, even bread. The craving for sugar you may have is just a habit and it suppresses in just couple of days. Avoid sweeteners too as they just kick-start this bad habit.

5. Eat 80:20 

80% smart and 20% treat that is. And when you give yourself a treat make sure it is as wholesome as possible, like 70% cocoa chocolate and has minimum of sugar.

6. Stop and eat 

Take your time out to eat. Switch of the TV, silent the phone and enjoy your food. And chew thoroughly. This way you will help your digestion, get the most nutrients out of your meal and prevent overeating as your stomach needs some time to signalize your brain that it’s full already.

7. Love fat 

Olive oil, oily fish and nuts are full of essential Omega fats that are vital for all our cells. They are very beneficial for our skin, nails and hair and help in prevention of cardiovascular disease. Limit saturated fats to minimum and never eat hydrogenated fats.

8. Eat real food 

Eat food as close to nature as possible. The golden rule is – if it doesn’t exist in the nature it’s not meant to be eaten. Avoid the processed food as much as possible. Food should be real not made in factory. 

And the last thing - eat organic whenever you can.

Have a fit day!