Quick full body workout

Hey everyone!

Here is my new workout video. This workout is short, but super effective. It works your whole body, speeds up your metabolism, speeds up your heart rate and at the end of it, you will feel amazing!

You can do this workout at home, at the gym, in the park even in your hotel room, does not require any kind of equipment, it contains only body weight exercises.

In this video I am doing only one set of every exercise, but you have do 2 sets of them or repeat the circuit 2 or 3 times 🙂

Try to keep a good form while doing the exercises and let’s get started! Have a nice day guys!  😉

Best post workout snack/food ideas

Hey everybody!

mushroomsI hope you are having a nice and hot summer. I have a very requested article for you today, about post workout nutrition, so keep reading! 🙂

Here’s the first thing you need to know when it comes to post-workout food and fat loss: It is best to eat something within 30 minutes to an hour after training to replenish your body’s energy stores and repair muscle tissue. After a workout your muscles are depleted of nutrients, specifically carbohydrates and electrolytes such as potassium. The key is to follow your workout with meals that combine protein, which helps your muscles recover, and carbohydrates, which replenish energy stores. Here is our list of favourite healthy workout meals.

1. EGGS AND ORANGE JUICE

Eggs are the best protein source ever. There’s protein in both the yolk and the white of an egg. Orange juice provides plenty of carbs and vitamin C. If you workout in the morning, take a boiled egg and a frozen juice to the gym. The juice will thaw as you exercise and keep the egg cool as well.

2. BANANAS

Bananas are nature’s perfect post workout food. One large banana contains up to two grams of protein; four grams of fibre; 36 grams of carbohydrates; half a gram of fat; 602 milligrams of potassium and no cholesterol. Eat this with a tub of yoghurt or cottage cheese for a protein hit.

3. SALMON AND SWEET POTATO

Protein-rich salmon is a packed full of omega-3s, and will keepyou satisfied to avoid snacking. Try pairing salmon with spinach or green beans for vitamins and minerals and sweet potato for slow-burning carbohydrates.

4. SMOOTHIES

Tasty and refreshing, a yogurt-based smoothie provides the essential amino acid required for muscle recovery. Try this recipe: Half a cup of yoghurt, 1 banana, half a cup of skim milk or almond milk, 1 tablespoon of peanut butter for protein, and 1 tsp of ground flax seed for a dose of omega-3s.

5. CHICKEN

Skinless chicken breast is an excellent source of lean protein. Add some brown rice for fibre and carbs, load up with the vegetables and you’re good to go.

6. DRIED FRUITS AND NUTS

If you are away from a kitchen, dried fruits and nuts are a simple solution. Store a sandwich bag filled with dried fruit and nuts in your gym bag. Nuts provide a dose of protein and fats, and fruits will give you a shot of simple carbohydrates to replenish your muscle glycogen quickly.

7. HUMMUS AND PITA

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that’ll keep you fueled for hours.

After a good workout you need a good workout snack to help your body recover, rebuild your muscles and get back to shape. It is advisable to consume a post workout snack rich in proteins in 30 minutes of your workout.

Remember, your body uses a lot of energy during a workout. If you don’t replenish it in a short time after finishing, your muscles won’t properly recover, and all your hard work could go to waste. Even a small fistful of food within 15 minutes of working out goes a long way.

Have a wonderful day!  :*

Blueberry – lime cooling summer drink

beadrinkHey friends! 

I don’t know how you handle this hot weather, but for me it is difficult when I am in my home, and outside are 40 C. degrees. If I lived near a beach it would not be a problem, but unfortunately no beach around, so I have to invent some cooling tricks hahaha. One of these tricks are cool summer drinks. Who knows me just a little is aware that I adore fruits in every form and way, like juices, smoothies, frozen… I always used to drink simple lemonades made of water, lemons/limes and honey, but this summer I tried lemonade combined with all kind of fruits, like watermelon, strawberry, raspberry.

Today I made one of the tastiest lemonade ever, with blueberry and lime. It was so delicious I have to share it with You!

Serve cold over ice and garnished with blueberries and lemon slices.

drinkIngredients

  • 2 cups of blueberries
  • 1 whole lime
  • Raw honey – to taste, adjust based on your preference
  • 4 cups of water
  • Ice

Instructions:
Blend the blueberries, limes juice and honey with 2 cups of water. Strain the blueberry lime mix, add the rest cups of water through the strainer. Taste and as much  honey as you need.

You will love this cooling drink and for sure your friends will too!

Have a wonderful weekend! :*