How I got back in shape in 3 months after giving birth

snapseedHello everybody!
This post will be different from my previous writings. This one is not about healthy recipes or workout tips, this one is my personal experience.
I will tell you some tips which helped me to get back in my pre baby shape in 3 months after giving birth.
It’s important to know that you should never compare yourself to me or anybody else. Everybody is different and the only person you should be competing with is yourself.
Keep in mind: everybody’s progress is different, give your body the time it needs.

If you just had a baby, give yourself some time: Immediately after giving birth to a baby is not always the best time to try and lose the baby weight. The body needs to return to pre-pregnancy hormone levels, blood volume levels and water levels. This can take up to 12 weeks and needs to be taken into consideration before restricting calories and exercising to lose weight after baby.

Here are my tips:

  1. First thing in the morning: Start your day with a cup of warm water and lemon. This detox trick will help give your system a little break and improve digestion (which promotes weight loss!)Drink a lot of water! If you wait to drink until you’re thirsty, it’s too late, you’re already dehydrated.
    Did you know that you can lose weight drinking water? Drinking water to lose weight is one of the easiest things you can do to support your weight loss efforts. Studies have shown that drinking water raises your metabolism, and improves your fat burning rate.
    If you find yourself snacking more often try drinking a large glass of water instead of snacking. You can lose weight drinking water because it will fill you up and ward off those snack cravings.
  2. Another important step is to eat a high protein/ high fat breakfast. Leave the carbs form later. You do not need the insulin spike from sugars and starchy carbs on empty stomach first thing in the morning. The best time for your carbs in around your workout, before or ideally after. Eating a high protein breakfast has been shown to reduce cravings and calorie intake throughout the day
  3. Nutrition is the key to loose weight, having a clean diet without added sugars (sugary juices, fast foods, deep fried foods, breads, pasta, cakes) is a must!
    Choose weight loss friendly foods like: eggs, leafy greens, avocados, nuts, chia seeds, coconut oil, fish, beans and legumes, lean beef and chicken breast. And very important eat your food slowly!
  4. Move as much as possible! If your body is not ready for a workout, at least try walking, walk everywhere possible! Jogging or biking is also a very good way to start.
    If you feel strong enough, you can start doing interval training, which in my opinion is the best fat burning workout. When you alternate between periods of high-intensity exercises (like burpees, squat jumps, or straight-up sprints) and short recovery periods, you burn body fat more efficiently during and after the actual workout session. A 10-15 min interval workout is more than enough!
  5. Lift weights! Lifting your body weight, alone, can give you a killer workout, but strength-training with weights can help you build lean muscle that your body burns calories to maintain.

img_5245Well these would be the most important tips that helped me get back in shape, and I tell you the truth I never eat 100% clean or exercise daily, but I do my best. On the days I don’t workout, I eat less carbs and higher fat and protein. Sleeping and a life with less stress is also key to health and wellness. As a new mom unfortunately my sleeping is not the best, but my baby needs me and I’m there for him!

I hope my tips will help you out and motivate you 🙂
Have a great day!

 

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Reasons why you don’t have abs! And how to get a six pack!

imageHello everybody!

Today I want to talk about abs! Lots of you girls (and also guys) have been asking me constantly what’s the best exercise to get abs, what’s the best diet for a six pack abs, what are the tricks of getting abs are?

I’m telling you now, unfortunately there is no secret or magic pill to obtain that toned and muscular six pack look.

There are many things that you could be doing wrong and you don’t even know about it.

Here are the top 5 reasons why you are not seeing your abs!

1. Your body fat percentage

If you have a higher body fat % (over 18% girls, over 10% guys) might be the reason. You can have perfect abdominal muscles under the fat layer, but you will not be able to see it unless you decrease your body fat!

2. You think doing 100-150 ab crunches every day will give you abs

Sorry to spoil your dreams, but you can do as many crunches you can, if your body fat percentage is high, your abs can’t show!

3. Your diet!

If you think going to the gym and working out every day for hours will out balance your diet, you are wrong! Your diet has to be clean, meaning no processed foods, no fried foods, no sugars, no fast food! It’s a big misconception that people who work out every day can eat whatever they want and they maintain their abs!

4. You don’t get enough sleep

Rest is very important! If you don’t sleep enough, your body is in stress and it will not produce enough hormone called leptin (which helps you to feel full). You will feel hungry more often, and not feel full even after a meal.

5. You don’t drink enough water!

Water is essential for a healthy body! If you are not hydrated toxins build up in your system and nothing good will come out from that!

Here is what you should be doing!

1. If you want to get your body fat down, make sure to incorporate a solid dose of high intensity cardio and emphasize a healthy, LEAN diet. I train clients on a daily basis and the most efficient exercise that burns that body fat is HIIT training. You don’t have to do if for hours, a max of 15 minutes is enough, but you really have to push your limits!

2. You cannot lose body fat in specific areas of your body by training that body part more often. So doing crunches even 200 per day will not help you! The only way to strip the fat from your abs is by slowly and gradually burning it off from your entire body through cardio, nutrition, and resistance training.

3. The most effective action toward achieving those sculpted abs is to clean up your diet. When it comes to your abs, training Them every day will not help you. You need a smart meal plan to lower your body fat percentage and uncover your abs. Stay away from fatty, highly processed foods, which may keep you from your goal of a flat stomach. Instead consume good fats from foods such as fish, nuts, seeds and avocados in.

4. Try to get at least 8 hours of sleep a night! Make it easier on yourself by staying away from caffeine late at night and turning off all electronic devices (such a your phone, TV, laptop) a few hours before bed. Drinking a cup of herbal tea, such as chamomile, can also help you to sleep better!

5. Is the best to drink at least 16 ounces of chilled water as soon as you wake up in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What’s more, a previous study determined that muscle cells grow faster when they’re well hydrated. Are you convinced?

Remember! Achieving nicely sculpted abs will not happen over night. Trust the journey, keep your diet clean and exercise regularly. 

 

 

 

 

 

Where to eat healthy when on vacation in Barcelona

wpid-img_20150630_152601.jpgHello everybody! I did not post an article since a long time, I was away for a little while, but now I am back for good 🙂

As you can tell from the title of this article, I was for a little while in Barcelona (Spain). I have to tell you this city doesn’t just have gorgeous beaches, wonderful views and buildings, but the food there is absolutely amazing. In this article I will tell you about the best places to eat healthy and delicious food. Believe me we tried them all!

If you are planning a trip to Barcelona, you should be aware that time passes so fast, because of all the things you can do and visit, or just chill at a beach bar drinking some freshly made pina colada from fresh coconut milk and pineapple.

So let’s see which restaurants you should definitely try out if you are around.

montjuic1. The first place you need to visit is El Xalet de Montjuïc.This place is pure luxury because of its ambiance and fantastic views. The restaurant has a large panoramic terrace and a beautiful dining room from where the view is just spectacular. The dishes are mostly Mediterranean and Catalan, respecting the traditional flavours and fresh produce. I ate here a delicious appetizer: Hummus with crunchy vegetables, sesame seeds and crunchy king-prawns skewer. Than a Creamy rice with assorted mushrooms and we shared a delicious dessert called Lukewarm banana cake, foam of cheese and coconut, “toffee” syrup and a scoop of chocolate. Highly recommended 🙂 https://www.facebook.com/pages/Montju%C3%AFc-El-Xalet/184997014849150?fref=ts

2. The second restaurant I recommend is Veg world India, a small Indian vegetarian restaurant. It’s not as luxurious as the first one, but the food is just amazing. If you are interested in eating healthy, tasty and spicy in a nice Indian ambiance, than you are in the perfect place. You must try the mango lassi drink, made of chilled full fat fresh curd/yoghurt, fresh chopped mango and a dash of ground cardamom. You also need to try the garlic or cheese nan and obviously some of their special indian dishes served with a delicious saffron rice. Their desserts are simple and fresh which is perfect after a spicy meal. https://www.facebook.com/pages/Veg-World-India/119904694714707?fref=ts

wpid-img_20150607_170942.jpg3. The third place I recommend for you to visit is the WET pool and terrace. It’s a gorgeous and luxury place inside of the W hotel on the beach. This place is perfect to talk, sunbath and to eat and drink something delicious. We tried out some super tasty smoothies like the strawberry & banana, the mango & passion fruit but also some cocktails like the pineapple & ginger mojito. The food here really amazed us, we liked it so much, that the next day we went back and ordered the same things. I highly recommend the hot quinoa balls with a special spicy eggplant cream. We also ate some focaccia bread with 3 different kind of dips: guacamole, sour cream & cheddar cheese. Very highly recommended! https://www.facebook.com/pages/Wet-Bar-W-Barcelona-Pool/220260974661567

WET1

wpid-img_20150630_154002.jpg4. The next restaurant you really need to try is the Wave. It’s also a luxurious place, with a great atmosphere and wonderful food. I really enjoyed this place, we tried out lots of great dishes and had a great night. From the starters menu I highly recommend the hummus and falafel with assorted vegetables, yoghurt, cucumber and lemon sauce. Served with pita bread. We also tried the strawberry gazpacho and the spinach ravioli with smoked vegetables sauce, pecorino cheese and tomato oil. And of course as I am on a vacation I like to try out new things, so I tried the delicious apple and cinnamon tatin, served with crumbled almonds and fresh cheese ice cream. Near the dinner we obviously drink sangria, the special Spanish drink. https://www.facebook.com/wbarcelonahotel

 

wpid-img_20150630_152632.jpg5. Another great place to eat if you really want something healthy and fast, Teresa Carles’s place is the best choice. They have so amazing fresh cold pressed juices, great appetizers, soups, main dishes and raw desserts. Yes it is like paradise. Everything is freshly made, you can choose between raw, raw vegan, vegan, gluten free or vegetarian. The waiters are super-fast, they take the orders fast and bring the food in no time. We actually came back to this place twice. We tried out a lots of food, so I leave you the online menu to decide for yourself. The vegan cheese and carrot cake though it was like heaven. http://www.teresacarles.com/tc/webroot/library/files/carta-oi14-15-eng.pdf

https://www.facebook.com/TeresaCarles1979?fref=ts

wpid-img_20150630_154603.jpgI could go on and on recommending nice and good restaurants where you can eat in Barcelona, because honestly there are lots of them, so I’ll stop here. If you want to stick to your diet and eat healthy you definitely can do that even if you are on a vacation.

I hope you enjoyed this article, see you very soon! 🙂

 

 

 

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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About my detox experience featuring JUICEit

IMG_20150305_013308Hello my dears! I wanted to write about a detox diet, or cleanse some time ago, first of all because a lots of my clients are asking me what is my opinion about it, is it ok to try it, is it safe, is it healthy. Second because I wanted to try it first and tell you my own experience. JUICEit made this experience possible.

They are a Company based in Bucharest. Their juices are 100% natural, cold pressed and delicious. All their ingredients are local, fresh and in season. The juices are made daily and sent for their clients all over the country in the next day. More info about the company here.

Firstly let’s see what a detox is.

A juice fast is a type of detox diet or cleanse that involves consuming raw vegetable and fruit juice and water for a short period of time. It is considered one of the more rapid methods of detoxification due to the reduced food intake and absence of solid food.

A typical juice fast lasts one to five days. Consultation with a health care professional is recommended, particularly for fasts lasting longer than three days or for anyone with a health condition.

Why do we need to detox?

The point of detoxing is to get rid of toxins from your body. Detoxes may shift you away from bad habits like too much coffee, alcohol, sugars and fatty foods, and help to adapt to healthier habits after you’re done

Benefits of juicing

A juice cleansing is a great way to give our bodies the break they deserve while also keeping ourselves energized and nutritionally sated. Juicing helps you absorb all the nutrients from the fruits and vegetables.

A few days of juicing can help you with

  • Concentration
  • It gives a glow to your skin
  • Reduces cellulite
  • help your digestive systems function
  • boosts your energy level
  • helps you with sugar cravings
  • helps people with high blood pressure

IMG_20150305_102752My experience with JUICEit

First rule, before you start a detox diet, pay attention on what you eat 2-3 days before. Try to avoid fast foods, alcohol, sweets and coffee.

Rule nr 2. Consume only juices and water. I received 6 bottle of 500 ml each for the whole day of juicing. These juices are specially created to give your body the nutrients and vitamins for the whole day.

Rule nr. 3. Every morning before you start your day, drink a glass of water with fresh lemon juice. When you feel like snacking, drink a tea.

Rule nr.4. A detox plan can last from 1 day up to 5 days, but for a person who never did this kind of cleanse, they recommend the 3 day detox program. You will receive your 6 bottles, all of them will have a number on it (for you to know which one is next).

Rule nr.5. After you finish your detox plan, the company recommends to not to get back on an unhealthy lifestyle immediately. For the first 2 days after the detox try to eat as clean as possible, mostly salads and fruits.

IMG_20150227_130045_1JUICEit offered me the NEW YOU detox program and I have to tell you it was a great experience. Being a very active person, I work all day with my clients doing personal trainings and also teaching aerobic group classes I really need to nourish my body the best way possible.

My first juice components were: lemon, ginger, goji berries, cayenne pepper, agave syrup and filtered water. It was very spicy and energizing, perfect for the morning.

The next juice components: spinach, celery, cucumber, parsley, ginger, lemon and kale. I think this was the less tasty one of all, but I drink it without any problem.

The third juice: grapefruit, pineapple and mint. This one was one of my favorite. I adored this mix of flavors and I felt super fresh after. This was the drink before my aerobic classes.

The forth juice: spinach, pineapple, celery, cucumber, ginger, mint and kale. I had this drink during my classes. I have to tell you after this drink I felt super hungry. Maybe because I had 3 heavy classes, cardio, circuit and functional training. I think it’s normal to feel hungry. I have to admit I ate 2 kiwi fruits after the training.

The fifth juice ingredients: beetroot, carrots, apple and sea-buckthorns. After drinking this juice I still felt hungry, so I opened the 6 bottle. It was only 8 o clock in the night.

The last juice: cashew nuts, agave syrup, dates, vanilla powder, cinnamon, banana and filtered water. This was far the best tasting juice. It was like a banana ice cream shake.

In the night around 10 o clock I ate some baby carrots and green salad. I really tried to focus on and not to cheat on this one day of detox, but training so hard I think it made it almost impossible.

The day after I really felt energized, fresh and my belly was so flat, not that it won’t be flat all the time :)) hahaha

I recommend this program to everybody, who wants to recharge his/her batteries before spring is here. I definitely believe that you can lose weight by doing this program for 3 days, before an important event like a photo shoot or to fit in a nice dress or wedding or vacation.

Hope you liked this little review and you will try it yourself, I tell you it worth it! 🙂

Benefits of pomegranate

PhotoGrid_1422104140810Hello everybody!

Tip of the day!

Benefits of pomegranate seeds:

A pomegranate is a fruit that is very rich in nutrients which makes it quite popular around the world.

1. Pomegranates are often appreciated because they are filled with more antioxidants than green tea or acai berries.

2. Helps to lose weight. People are finding that pomegranates have a natural property that provides you with additional energy and cleanse the body, making it easier to lose weight.

3. It also contains high amounts of vitamin K that helps to support bone health and vitamin B5 that helps the body metabolize, protein, carbohydrates and fats.

4. Boosts digestive condition. Pomegranate juice helps to secrete enzymes with anti-bacterial properties that aid digestion. You can also use pomegranate juice as a laxative to treat constipation.

5. Helps to reduce inflammation. The anti-inflammatory properties of pomegranates stems from its high vitamin C content that will help to manage asthma, sore throat, cough and wheezing.

Besides all these facts, it’s super delicious 🙂

Enjoy!

 

 

Moderation is the key!

IMG_20141010_170335Hello everybody!

I have a little tip for you today. do you see this wonderful, delicious dessert on the picture? Well I ate it all…. and no I don’t eat things like this every day! Now maybe you ask yourselves now, but is this kind of food allowed in a diet? My answer is, yes BUT moderation is the key!

Everything in moderation! It’s important to have balance and have treat like this every now and then if you crave it. Otherwise you will go totally crazy, you will get out of control,  and eat the whole fridge :))

One thing I’ll say though, after I eat things like this heavenly dessert, the next day I eat extra healthy and clean!

Enjoy your life! Live it, and don’t restrict yourself too much!

Have a wonderful weekend! :*