Beginners guide to the gym

wpid-img_20150220_205558.jpgHello everybody!

When I say new to the gym, I refer to the people who want to be consistent in a gym, who want to make fitness a part of their lives and most important to make it a habit.

In my opinion before you get your gym membership you have to do a couple of things.

Here they are:

  1. Have a plan! The best option is to hire a personal trainer to make a personalized workout plan for you. You should have that plan printed out, and you should know how to do those exercises correctly.
  2. Get an outfit in which you feel comfortable. It doesn’t has to be super stylish. If you are a girl your sports bra should fit perfectly, not to tight or too loose. You should wear some leggings, and be shore they are not see-through and they fit well. And some comfortable shoes.
  3. 3. Headphones are super important. You go to the gym to work out and mind your own business. You should not care what other people think about you, or look at you. If it bothers you, get also a cool cap, I used to do that, so you will feel even more comfortable
  4. You need an arm band or waist band to put your phone in. Be super careful I see broken phones in the weight sections all the time!
  5. 5. Decide your muscle group split. The traditional way is: Back and biceps, chest and triceps, legs and shoulders, abs and cardio. You can split your workouts in other ways too, depending on your goals and the body parts you want to focus more.
  6. How many sets and reps you should do? Well for beginners I would suggest 4 exercise per muscle group so it’s like 4 exercises for biceps, 4 exercises for triceps…and so on. I would suggest 3 sets of 12-15 reps.
  7. Check your form! There are a lot of mirrors in every gym. Check yourself if you are doing them correctly and also to feel it in the body part you are training. If you train shoulders you should feel it in your shoulders and not in your biceps or something.
  8. Exercising should never hurt! You can feel the burn or that you are sore, but it is not ok to feel pain in your joints!
  9. Do not forget to Stretch! Stretching is super important especially after your workout. It helps lengthening your muscles, and helps your blood flow in those muscles, helping them to recover.
  10. Get a great playlist on your phone. Music can make such a big difference! Your favorite music will push you through your workout. If you don’t have a playlist you can find any kind of music on Spotify or what I like is Fit radio, they have a lot of playlists, different kind of music, so you can choose something you like for sure.

That’s it guys I hope I could help with these tips. Now go and get ready for a great workout!

Have a great day! :*

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Happy Valentines day!

wpid-img_20150214_132419_wm.jpgHappy Valentine’s day my dear readers!

I made this special pancake….well because it’s Valentine’s day 🙂

Ingredients:

  • 2 eggs
  • 1 banana
  • 1 cup raspberries
  • 1 greek yogurt
  • some kiwi and apple peaces

Directions:

Mix the eggs with the banana and 1/2 cup f raspberries in a blender. I have a heart shape pan for these pancakes, but you can cut them after you make them with any kind of hear shaped instrument.

Mix the the 1/2 cup of raspberries with the greek yogurt. Layer them like one pancake one layer of greek yogurt. When you are done, decorate it as you wish with fruits, coconut, seeds etc.

It is super simple and looks super cute 🙂

wpid-img_20150214_175904.jpg

Have a wonderful day with your loved one! :*

Baked peppers with capers and olives

wpid-mushrooms.jpgHello everybody!

Today I have for you a super easy and delicious italian dish. If you are going to visit italy soon, definitely try them, if not, you can make it at home.

Here is what you will need:

  • 2 red pepper
  • 1 tablespoon of capers
  • 1 tablespoon of black olives
  • grated parmesan cheese
  • a clove of garlic
  • extra virgin olive oil
  • salt and pepper

Instructions:

Cut the peppers in small pieces, put some olive oil in the pan and start to grill them on low heat with the garlic. After 10 minutes put some water on them and let them boil till they get soft. When they are ready put some salt and pepper and a little virgin olive oil. Mix in the halved olives and the capers. Put them back on the fireplace for another-5 minutes. At the end add some grated parmesan cheese…and your dish is ready.

You can serve it with any kind of fish or cheese, or just eat is simply like this.

Have a good appetite! :*