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!

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Swiss ball workout circuit

Hello my dears!

Today I have for you a super fun and effective workout with a swiss or fitness ball. It may seem easy but I’m telling you it’s not that easy. After 3 rounds you will feel your abs and your legs I promise.

Try it out, and have a great day!

New workout video

Hello everybody!

Today I have a new workout video for you, which I filmed in Croatia on the beach.

Try to do 15-20 repetitions of each exercise than repeat the circuit one more time. In this video I show you only the moves and the proper form for each exercise.

You can do this at home, in the gym or on the beach as I did 🙂

Remember one thing, abs are made in kitchen, so pay attention on what are you eating and of course on your portions too. You can do 100 of abs exercises if your diet is not clean you will not get any results.

Have a great day, see you soon! :* 

Tips to get in shape for summer

Fotor0603172115Summer beach season is almost here, so whether you want to lose some weight or simply tone up, getting your body beach-ready will take some work and dedication. This article will teach you how to get in shape without starving or torturing yourself.

Here are 6 healthy ways to get and stay in shape this summer with minimal effort and maximum health benefit.

1. Eat right

Studies have shown around 80% of any fitness goal depends on your diet, be it weight loss, muscular development or training for an event. Eating a good balance of clean carbohydrates, fresh protein and healthy fats will give you the energy to aid your fitness challenge and show results quickly.Eat at least five meals a day, but not five huge meals a day. Try to eat five small balanced meals. Digestion burns calories, and you are less inclined to overeat if you are not starving when it’s time to eat.

2. Avoid sitting for longer than 30 minutes at a time

If you are working in an office, just stand up and do some stretching every 30 minutes. People who sit in a desk for hours are at risk for chronic back pain. You burn 33 percent more calories when standing, and frequent walking around will help to stretch your muscles and improve your posture.

3. Keep Hydrated

Drink more water. Not only is it good for you, but it will also keep you feeling full without the calories. Not only will it keep you full, but it will also help you flush toxins out of your body. You should carry a bottle of water with you and drink often.

A little tip how to calculate how much water you body needs: Body weight KG x 0.03 = MINIMUM DAILY WATER INTAKE

4. Hit the stairs

Instead of taking the elevator, you can burn calories by taking the stairs up and down whenever you have the chance. You will burn a lot of calories just by bypassing the elevator. Give it a shot.

5. Regular Exercise

Working out three to four times per week is a great place to start, once you have your routine, stick to it and you will see the benefits. You’ll notice increased energy levels and your body will begin to adapt. That fitness goal will become ever closer.

6. Relaxing and Sleep

When the body is relaxing it is able to repair, after efforts of exercise, it will also relax the mind enabling you to mentally focus. Being mentally focused is almost as important as the exercise itself. The average person needs 7 – 8 hours of sleep a night! Some need a little more and some can get by on a little less. A key step to maintaining a healthy weight is also getting enough sleep

By following these simple steps, you will be able to burn more calories and tighten up your body for summer. Although these tips may seem self evident, many people do not realize how effective they are.

Follow them and you will be ready for this summer! 🙂

Healthy breakfast ideas to stay in shape

Fotor0528121652Breakfast is the most important meal of the day, no doubt about it. I know this sound like a cliché, but I’m sure you’ll agree with me once you read what an impact it can have on your everyday life.

So let’s see why is breakfast so important?

  • When you wake up your blood sugar levels are low, and you don’t have any energy. Eating something will give you the energy to carry out your tasks during the day.
  • Having some breakfast will start up your metabolism and you’ll burn more calories during the day.
  • When you are asleep, your metabolism slows down, and you need something in your stomach to wake it up.
  • If you are not eating in the morning, for sure you will over eat during the day.

The benefits of eating breakfast:

  • Eating a breakfast that’s high in fibre and carbohydrates could help you feel less tired throughout the day
  • The best formula is to eat a balanced blend of good carbs, proteins, and fats in the morning. In fact this is the best general plan for all meals.
  • Starting your day with a good breakfast boosts your energy and increases your attention; also you’ll be in better control of your emotions.

Here are your best options:

  1.  Greek yogurt With Berries And Nuts – It’s so simple and delicious: You will need a Greek yogurt, berries with some cashews or almonds. This combination gives the perfect amount of protein, carbs and good fats you need to be fuller longer.
  2. Scrambled Eggs With Spinach – scrambled eggs with spinach, or egg whites, with a few strips of turkey bacon it can be another perfect option.
  3. Oatmeal with fruits – you will need some oats, almonds, raisins, cinnamon, a little bit of honey and some kind of fruit like bananas, blueberries or apples, it’s your choice. It will keep you full till lunch time.
  4. Banana pancakes – they are so delicious and filling, and so easy to make. I think this is my all time favourite. You will need 2 whole eggs, a banana, 1 table spoon of creamy peanut butter and some cinnamon, if you like it very sweet you can add a little bit of honey but I think bananas are sufficiently sweet.
  5. Fried egg with multi-grain toast, avocados, goat cheese, and salmon is another very healthy and filling breakfast. You can add some fresh salad by your choice tomatoes, bell peppers, onions, cucumber.

Bon appétit!