What to eat while traveling (across the ocean)

Hello everyone! Happy New Years! I wish all the best for you in the new year and may all your wishes come true! Sorry for not writing earlier but those of you who are following me on my Facebook page know that I went on a longer and very nice vacation. First of all I visited my brother in England, the whole family was there for Christmas! It was a wonderful holiday! After Christmas I came in the United States in Miami for a little vacation. This post will be about what you should eat and drink while you are at the airport waiting for your flight or between flights or on a train and so on. 

We know that everywhere we go we are surrounded by unhealthy food, fast food, chocolate bars, candies, sugary drinks and so on. 

So I give you some suggestions what could you eat if you are hungry or if you just need a snack.

  My options for healthy snacks:

  1. Kale chips and some freshly squeezed green juice. Kale chips are super healthy, usually all they have is kale and sea salt or some other herbs and spices. A green juice made out of spinach, kiwis, avocados, lime, celery are not sweet but also very nutritious.
  2.   My second option for healthy snacking is nuts. Walnuts,cashews, macadamia nuts or any other bits you prefer. That are a clean and very satisfying snack. Pay attention on your portion sizes, it’s very easy to overeat them! 
  3.   Another  great option for you is a natural protein bar made out of nuts, coconut and whey protein. They are portioned well so you cannot overeat it, they fill you up and taste super delicious. 
  4.     Another thing I love to snack on are raw broccoli bites and cheese bites. The cheese bites you can purchase at any Starbucks, the broccoli and any other health item you can find at whole foods market or any health store. They  both taste amazing!
  5.   You can also try these raw bites, any flavor is super delicious. The most important thing is to not to over eat them! 

Now here are my options on small snacks/ mini meals you can take with you 

  1.     My personal favorites are boiled eggs with some spinach. So simple, healthy and delicious. My other favorite is hummus with carrots. Nicely packaged and portioned.
  2.   You can always eat a salad at the airport if you have a little more time. Just make it simple with fresh ingredients and you are good to go. 
  3.   A protein shake what’s pre made can be useful when you are on a rush. They taste super good and it’s easy to travel with. 

The drinks I recommend 

  1.     Coconut water in the. Umber one drink on my list. They taste amazing and gives you that natural energy boost. Another personal favorite is the kombucha tea. So healthy and so good for you. Besides these you can always opt for water or some herbal tea.  

So these were my recommendations for you if you are traveling and you just have no idea what to eat to stay healthy and fit. 

Have a wonderful day everybody and stay tuned for my Miami trip recommendations. 😉

How to get rig of cellulite

Hello everybody!

IMG_4879edit2I have an article today mostly for the girls, but the guys who are reading it, go and tell your girlfriends about it 🙂

Everybody knows what cellulite is and that studies say that it affects almost 90% of the women. So what can we do about it?

I have some tips for you, so check them out:

  1. My first tip for you girls is to drink lemon water first thing in the morning. Squeeze fresh lemon juice into some warm water and sip on it. The lemon water helps the blood to flow to your skin, and helping to carry waste out of the body. It will also help you strengthen your immune system thanks to the Vitamin C content of the lemons.
  2. Eat a clean and unprocessed diet! Lots of green vegetables, lean meat, eggs. I usually say eat what the nature gave us, products that do not come in a box. Eat everything freshly made!
  3. Drink a lot of water! This is one of the most important steps!  You need to drink enough pure, clean water and herbal tea or  freshly squeezed fruits and vegetables to keep toxins flushing through you. Water is essential to life and it is also essential to reducing and preventing cellulite. Stay away from sugary juices and alcohol!
  4. Work out and sweat! When you do sweaty exercise you are not only helping stress relief but you are also expelling toxins through your skin. As a personal trainer and fitness instructor I can’t say it enough the importance of exercise. Interval training is the best way to burn fat – short bursts of high intensity exercise are said to be much more effective than low intensity exercise for a longer period of time, because, according to the NHS, during the high-intensity phase ‘your body burns mainly carbs for energy, but during the recovery, your body burns mainly fat to produce the energy needed to help your body recover from the intense effort.’
  5. Dry brush your skin before showering.  Dry brushing the skin helps by improving blood flow and circulation, and helping the body to release toxins through the skin
  6. You can also try coffee scrubs. As we all know coffee is invigorating! It is also stimulating for your skin, as it can improve blood flow when rubbed in. The best part is that a coffee scrub is incredibly simple to do and compliments the dry skin brush. Also a deep tissue massage can help a lot.
  7. Take some Omega-3. There is some evidence that consuming enough Omega-3 fatty acids and fat soluble vitamins will help reduce cellulite over time.

So these are my tips on how to get rid of cellulite. You can try some of them and let me know what you think.

Have a great day!

6 tips to get ready for the beach season

wpid-img_20150419_110946.jpgHello my dear readers!

Finally summer is just around the corner and I think everybody wants to be in the best shape for the beach season. This time of the year everybody is looking for speed diets, magic pills, reading articles about how to get a six pack in 4 weeks. You may find lots of trendy diets online, but you really have to be consistent to obtain what you want.

I made a top 6 most important things you should follow to obtain the body you want for summer. So if you want to lose those extra kilos, just follow these steps

  1. Water

Drink at least 3 liters of water per day. Lots of times I hear from my clients that they are so busy they forget to drink water. Lack of water can lead us to headache, but it can also give us a feeling of hunger, although we are not hungry. We need water to control our hunger, helps our metabolism work well, helps digestion and gives us energy.

  1. Proteins in your diet

Proteins are not just in protein bars and protein powder.  Meats, fruits and vegetables also contain good quality protein, vitamins and minerals. We need all these to obtain that toned and healthy look. Our meat consumption should be around 100-110 grams of meat per meal. You should choose chicken breast, turkey breast and fish.

  1. Vegetables

We should eat at least 100- 150 grams/meal. Although you should pay attention to some vegetables like chickpeas, beans, potatoes, lentils and corn. They are higher in carbohydrate, so you should eat them after your workout or leave them out while you diet. Eat instead a lots of broccoli, Brussels sprouts, zucchini, asparagus, spinach, cauliflower, pepper, cucumber, tomatoes, and eggplants. From all these vegetables you can make a wonderful dish.

  1. Carbohydrates

Don’t make the mistake of eliminating carbohydrates totally from your diet. Don’t be afraid of carbs, they speed up our metabolism, gives us energy and make us feel full. The point is to choose them right. Eat 30 grams/meal, 120 grams/day. Choose oats, brown rice, quinoa, buckwheat, millet and sweet potatoes.

  1. Healthy fats

These fats are a good source of fat that out body needs and also help us with weight loss. They help our brain function well and also have anti-inflammatory effect too. The best sources of good fats: olive oil, fish oil, nuts and nut butters, avocados and fish. We should eat around 15 grams of fats/meal.

  1. Fruits

Lots of people are surprised when I tell them about the sugar from the fruits. Unfortunately some of the fruits contain a very high amount of sugar. We should definitely not avoid fruits, but be careful with them.  You should eat them especially in the morning. You can eat some berries with your oatmeal, and an apple, grapefruit, kiwi or pineapple as a snack or after your workout.

+ 1 more tip

Everybody knows that a beautiful beach body can’t be obtained without exercising. If you really don’t have time to go to the gym, than try to do some workout at home.

Have a great day!

Delicious healthy snacks you must try!

wpid-img_20150312_154623.jpgHello everybody!

If you are following me on Facebook, you could have noticed, some weeks ago I received a very nice present from Organic baby. They sent me some organic snack bars from a company named Organic Food Bar. Do I have to tell you they were absolutely delicious?! These bars compared to other snack bars are also organic, having only natural ingredients. I am very conscious about snack bars, because usually they are full of sugars, artificial flavors and lots of ingredients. These bars are mainly made of dried fruits, nuts and seeds.

1415969919146647403My favorite one is the Omega 3 Flex bar, the ingredients for this bar: organic almond butter, organic dates, organic bio sprouts– flax, organic raisins, organic sesame seeds and Lots of Love as they say :). I usually eat these bars after or between my workouts and aerobic classes, but it is also perfect first thing in the morning or to eat them between meals as a snack. One bar has 70 grams, they contain 16 gr of fat, 31 gr of carbs, 8 gr of fiber and 11 gr of proteins. The taste is like heaven, sweet and you can clearly feel the taste of the almonds. You will feel super satisfied for like 1-2 hours after eating just one bar. I definitely can say I’m a big fan of these bars. Instead of eating all kind of protein bars with 50 ingredients and sugars, this definitely is a win.

wpid-img_20150312_171854_2.jpgBesides my favorite bar there are other 6 other variety of bars to choose from. The cinnamon raisin bar, chocolate coconut, Belgium chocolate chip, protein bar, cranberry bar. I tasted all of them and it was really hard to choose the best one because all of them are super delicious and nutritious.

You can order them by clicking on the bars names tags.

Try them out and let me know what you think.

Have a great day everybody! :*

 

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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! :*

My interview with Musclemunch.net

wpid-img_20150121_232249.jpgHello my dears!

If you are interested to see a short interview with me, check out, musclemunch.net. There are some questions and answers with me.

Hope you like it, see you soon! :*

Here is the link: http://www.musclemunch.net/622/female-interviews/aspiring-fitness-model-bea-talks-with-musclemunch

Get back is shape after the holidays with my customized meal/workout plan

beaHello everybody!

I hope you are all alright, happy and healthy after the holidays. I wish you again a very happy new year and the best in everything you plan for the future.

I know it’s kind of a cliche that “new year new me” but i think a new year can definitely be a new start in your life.

If your goal is to be healthy, fit and confident about your body I am here to help you.

I am your online couch 24/7, so if you are interested in a customized meal and workout plan for your body type, contact me and I will help you reach your goal.

Have an amazing day! :*