MERRY CHRISTMAS TO ALL OF YOU!

I hope you all will have great time with your loved ones. I hope you will spend your Christmas in peace, with love and doing things that make you happy. I hope the food will be good, the mood will be cheerful, people will be smiling and that you will find something wonderful under your Christmas tree.

With love!

Eva

EMBRACE AND LOVE YOUR BODY.

IT IS THE MOST AMAZING THING YOU WILL EVER OWN.

MOVE OF THE WEEK: Barbell upright row

This move is great for strong and well-shaped shoulders. Works your trapezius, deltoids and biceps. It is not difficult to perform but can get little challenging once you lift heavier weight.

It’s simple. Just stand straight with your feet together. Hold the bar with overhand grip, narrower than your shoulders width. The narrower you hold it the more you exercise your trapezius. If you hold it wider, your workout will work more of your deltoids. The move is very easy. Just lift the bar up close to your collarbone and then slowly bring it back down. Keep your core activated and your back straight at all times. Do 3 sets with 8-12 reps.

MY SATURDAY WORKOUT

MOVE OF THE WEEK: Squat

My absolute favorite move!

Squat is a functional exercise, targeting large muscle groups, that when done properly strengthens not only your legs but your upper body as well. It tones your back, abs and it is probably the best exercise for strong and rounded butt. Apart from just shaping your body, it helps you with your real-life daily activities, not only teaches you how to use a piece of equipment. People were squatting since the ancient times. It helps you to maintain your mobility and balance boost your metabolism and makes you stronger. 

Squat is simply fantastic! 

Stand with your feet just a little wider than is your shoulders width. Your toes need to be pointing out slightly. If you are using a barbell, the bar is not resting directly on your neck/spine but just a bit lower on your trapezius muscle. When you hold the bar you should be squeezing your shoulder blades together. Keep your back in neutral position; your tummy should be nice and strong. Keep your core activated at all times. Now, lower your body slowly, bending the knees, as if you were trying to sit on a chair. Make sure your thighs are parallel with the floor in the bottom position. Then get back up and squeeze your butt as you do so. Make sure, that your neck is in neutral position at all times (so don’t look up). 

The repetitions really depend on the weight you lift and on your goal. If you are beginner and you squat with body weight you can do as many as 20-25 reps. If you work with weigh and you try to build up your muscles, the weight should be heavy enough so that you can’t do more than 12 reps. 

Think about your tomorrows...

ONE BAD MEAL WON'T MAKE YOU FAT. JUST LIKE ONE GOOD MEAL WON'T MAKE YOU LEAN. BEING FIT, HEALTHY AND MAINTAINING HEALTHY WEIGHT ISN'T ABOUT ONE WEEK CHANGE, IT IS A LIFESTYLE. START LIVING HEALTHY LIFE TODAY AND YOU WILL ENJOY GREAT BODY FOR THE REST OF YOUR LIFE. 

MOVE OF THE WEEK: Prone bride

This exercise strengthens your core through engaging your core muscles to stabilize your spine. 

Kneel down and place your elbows on the floor directly below your shoulders. Now lift yourself up on your toes. Draw your stomach in and keep your back straight. Maintain this position at least for 30 seconds. You should feel the burn deep in your stomach. Make sure that once you will start getting tired you won’t be curving your back. The back must be straight all the time. Once you can perform this for 90 seconds you can make it harder by lifting one of your legs up. 

Do 3 sets per 30-90 seconds.