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!

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What’s in my gym bag

stuffxgymHey guys!

There’s a Tag going around the internet about “gym bag essentials” or by the tag name “what’s in my gym bag”, so today I’m going to share with you what’s in my gym bag, and some tips, on what should be in your gym bag! 🙂

First of all you need a good quality and spacey gym bag with lot’s of pockets, to put your jewelries, watch, phone, headset, ipod, shoe etc.

So let’s see what should be inside.

1. First of all you need your sports bra or sport top. It is important to have some nice, comfortable top, from some good material, so you can feel free to move. I’m obsessed with bright, happy colors, they are so cute.  When I work out I like to wear some tank top, I don’t really care about the brand, just to be soft and comfortable, after all I go to the gym to work out, not to a fashion show or something.

2. Next important thing is you water bottle, or shaker. I got mine from BiotechUSA, and it can be used as a water bottle or as a shaker. Very important to drink water before, during and after your workout!!! Lots of it!

3. Make up wipes, are so important. If you go to the gym strait from work, with a full make up, these wipes can help you to get rid of the majority of it. It is so not good for your skin to work out and sweat with make up, it can clog your pores, and you end up with all kind of skin problems.

4. Snacks! After your workout, it is very important to snack on something till u get home. So some raw unsalted almonds, a banana or a protein shake or a protein bar are the best options.

5. A good cotton towel! Actually I have with me 3 of them, yes 3! One little one to wipe of the sweat, another one to put on the machines from the gym, and a big one that I use after shower! So cotton towels are a must!

6. Hair refresher! For me this is so important also. If I don’t have time to wash my hair, or if I washed before, I like to refresh my hair with this great little spray. You just spray it in your hair, comb it out and dry it. Smells like heaven. Sometimes I also use dry shampoo, that’s a good and fast alternative for liquid shampoo.

7. Argan oil (Moroccan oil) is the best beauty ingredient! You can use it on your hair, face or body. I usually apply this on my whole body after the shower when my skin is still a little wet. It makes my skin so soft and hydrated.

8. Deodorant! It is so important, but please girls, do not use some heavy smelling deodorant or perfume at the gym! Maybe other people don’t like it, especially if you are going to a group class, please stay away from strong heavy perfumes! I use this deodorant from Burjois Paris, smells so so good but discreet and helps prevent sweating.

9. Shower cream/gel. Usually gyms have their own shower gel, but it is better for you to bring one of your own, especially if you have sensitive skin, or if you don’t like certain smells. I use this Burjois shower gel, smells like heaven!

10. Hair ties are a must if you have long hair, like I do. You can’t work out with your hair in your face or on your neck, so bring with you some hair ties, hair slide and bobby pins.

11. After my shower when I’m dressed up, I like to use this wonderful smelling Victoria’s Secret body mist. Mine is called Pure Seduction….so do I have to tell you more about it? 🙂 I love this smell! Sometimes people tell me I always smell like candy and flowers, I don’t know if this is bad or good, but I like it J

12. Lip balm is also good to have with you. After your work out you can have your lips dried out, so use some good quality as natural as possible lip balm. Mine is in bloody orange… the best I ever used.

13. Bubble bath gel/ shower gel. When I go straight home from the gym, sometimes I like a relaxing bubble bath. This bubble bath gel I got from my girls from the gym, and I adore it. It is from Sefora and it smells like real chocolate! Do I have to say more? I don’t think so  🙂

14. The most important thing from a gym bag, are the shoes. I change my shoes often, but today I have my Adidas very comfortable shoes with me. A gym shoe has to be light, comfortable, good material, and of course in your favorite colour.

15. I always have with me my cell phone with head phones, so I can listen to the music when I’m working out, but also to prevent all stranger guys talking to you while you work out. This way you show them you are busy with your music, so probably they will go away….or not hahah.

16. I always have with me hand sanitizer. I know they have their own sanitizers but I always wash my hand and pure some of my own stuff.

17. For bottoms sometimes I wear running shorts, sometimes leggings, it depends on what kind of exercises I’m doing or what kind of class I teach. I don’t like to overheat, so I try to wear as minimal amount of close I can without revealing anything 🙂

So that’s it, these were my essentials; I hope you enjoyed it, and I could help you with some ideas if you are a beginner or new to the gym.

Have a wonderful day, see you very soon! :*

 

 

7 things that slow down your metabolism

sittingAccording to the dictionary, metabolism is a chemical processes occurring within a living cell or organism that is necessary for the maintenance of life.

We all know people who can eat all day and not gain a single pound. These people have good — or fast — metabolisms. Then there are the people that have one unhealthy meal and have to run for a week straight to burn it all off. These are people that tend to have a slower metabolic rate.

The faster your metabolism, the more calories you burn. And just like there are ways to speed it up—by working out, for instance—certain habits can also slow it down.

Metabolic rate is also affected by several factors including age, weight, and genetics.

If losing weight is your goal, avoid these metabolism-slowing mistakes:

1. Eating too late in the morning

Skipping breakfast is one of the worst things you can do for weight loss since it causes your metabolism to slow down. When you don’t eat, the brain sends a message to the rest of the body to conserve energy, signaling it to hold onto the stored fat that you’re trying to get rid of. Eating within an hour of waking sparks the metabolic process called thermo genesis that turns the food you eat into energy. So choose a high-protein breakfast. Make sure to eat throughout the day to maintain blood sugar levels since any drops can cause the body to burn muscle for fuel.

2. Not eating enough

It is important to snack often and never miss a main meal. As stated before, getting your body in a proper eating schedule is critical for maintaining a healthy metabolism. Also, when you skip out on meals, your body puts itself into “starvation mode”, which slows your metabolic rate to conserve any of the energy it has. This is why people who try to lose weight by not eating don’t have very much success.

3. Not exercising

Research shows that you continue burning calories up to 24 hours after working out, and studies also show that morning exercises burn more calories than those who work out during other times of the day. If you’re planning on exercising anyway, for maximum calorie burn, your best bet is to get it done in the a.m. Include high intensity cardio intervals

4. Sitting Too Long

It takes only 20 minutes in any fixed position to inhibit your metabolism, according to Carrie Schmitz, an ergonomic research manager. A new study has discovered that sitting for long periods increases your risk of diabetes, heart disease and death regardless of physical activity.

5. Dehydration

All of your body’s cellular processes, including metabolism, depend on water. If you’re dehydrated, you could burn up to 2 percent fewer calories, according to researchers.

6. A Weird Eating Schedule

Researchers suspect that eating at the same times every day trains the body to burn more calories between meals. So eat frequent, consistently sized meals.

7. Not getting enough sleep

People who sleep less move less the next day, which means they burn fewer calories. Sleep deprivation actually reduces the amount of energy your body uses at rest. Stay away from alcohol, fatty foods, coffee and chocolate at least 2 hours before bedtime.

So here are 7 things that you should avoid, if you want to loose weight, or if you just want to maintain your healthy weight.

Everybody can fall out of the wagon once or twice, by not sleeping enough or, sitting to much at the office because of work. So just try to compensate it, if you are sitting all day, you really need to work out after the office hours. I really think I am blessed with a great metabolism, I can eat a lot 🙂 BUT I also work out 5 times a week, and I try to eat healthy!

 Have a nice day my dears! :*

How NOT TO gain weight during the Christmas holidays

italian-christmas-dishesHello everybody!

Today I’m going to write about a much requested topic, on how not to gain weight during this beautiful season. We all know that the party season is tricky, we have our friends and families over, we make festive dinners, lot’s of snacks, desserts and not to forget about the drinks.

So Christmas is all about enjoying life, family and friends, relaxation and eating. Speaking about eating, I personally always eat whatever I want to eat – and that is healthy. But if I want to enjoy an unhealthy Christmas meal once or twice, I definitely do it!

BUT please be aware, just because you ate an unhealthy breakfast this morning does NOT mean the day is ruined.  Just because you’re going to eat a big piece of cake and some pie this afternoon does NOT mean you should continue in that direction with dinner too. What I mean is, if you’re going to eat ONE bad meal, you still have the opportunity to eat two really good meals afterwards. As I wrote in my previous articles one bad meal does not make you gain weight. It’s when that one bad meal is followed up by a week of bad meals now that’s a  problem.  Eat a bad meal and move on!

Are you ready for my tips? If so, just read below! 🙂

 1. Avoid going to parties hungry

 A common mistake is overindulging on high-fat pastries, chips and dips while waiting for the “real” food to arrive. Avoid overeating by ensuring you do not arrive at an event starving. Have a filling snack 60 to 90 minutes before you go.

 2. Choose the right foods to eat

On a Christmas dinner table there are plenty of foods to choose from. In my opinion it’s not a good idea to choose the slow carbs like mashed/fried potato, or pastries, crackers and breads. Too much slow carbs will make you feel bloated, and with a very low nutritional value. So if you ask me I say, you better choose some ham, eggs, vegetables, meat balls, some olives,cheese and lots of vegetables.

3. Don’t overeat

I don’t know how you celebrate Christmas, but in my family we love to eat a lot and often during the winter holidays. So I always make sure to not overeat.

Try to eat small portions and often, it’s better than big portions often :))

4. Watch the Drinks

Not only is the food bad enough at most holiday parties, but the drinks can really add up some calories quickly. Many of the fancier cocktails that people opt for can easily pack 200 or more calories per glass. Do yourself a favour and plan to either treat yourself to something food-related or something drink-related. Not both. This will at least limit the amount of additional calories you are taking in at any given meal.

Dilute wine and spirits with ice or mineral water, ask for light beer instead of full-strength or intersperse a juice or sparkling mineral water between regular drinks.

Have something to eat before you drink to slow the absorption of alcohol into your system.

5. Smaller Plates, More Activities

It’s a good trick! Use smaller plates. That way, even if you double charge, the total amount of food you eat will be smaller.  Concentrate on family and friends, not food. You do not have to eat and talk at the same time 🙂

 6. Get back on track the next day

Don’t let Christmas run until January. Your body has no idea that it’s holiday season, it’s just another day.  So the day after, treat it like the rest of your healthy days.

The day after the big dinner take corrective action, doing a bit more cardio and cut back on your carbohydrate or fat intake.

Well these are the tips that I have for you right now. If you have some other tips, please write in the comment field!

 I wish you again a happy holiday season and much love! :*

 

 

Short Real Time Workout

Hello my friends!

How’s your day? did you workout today? If not, now is the perfect moment! 🙂

I have for you a real time workout video! Real time workouts are my favourite thing to do, because I want you at home to feel like you have a personal trainer helping you push through your workout!

This workout is a time challenge, Your work time is 40 seconds and your rest time is 10 seconds. In those 40 seconds try to do as many repetitions as possible, the more the better, but pay attention to your form, to do them correctly!

Those 10 seconds between the exercises are your rest periods. You have the time to get ready for the next exercise.

So, go and get your exercise mat, a bottle of water and hit play on my video.

Let’s do it!

Let me know, how you did!

Have a great day everybody! :*

 

I was nominated for the Sunshine Award

sunshine-award1Hello my dear readers!

 I am so happy, because last week I was nominated for the Sunshine award by the sweet Abby Carson from Tohealthblog: Welcome to Abby’s Kitchen.  Check out her blog, she is such a sweet girl, she has amazing recipes and very nice photos.

I feel so honoured and grateful and I thank you  Abby, you are too kind.

The fun part about these awards is that you can discover other interesting blogs and bloggers. Everybody who receives an award like this has to nominate other 10 blogs that she/ he appreciates and loves.

Speaking about nominations I would like to pass this award to the following 10 amazing, inspiring and wonderful bloggers, I love all of your blogs and this award just shows my appreciation! Congrats to you all!

For the nominees: Here are the rules for the Sunshine Award, but as always, participation is of course voluntary  🙂

1 Visit and thank the blogger who nominated you.
2 Acknowledge that blogger on your blog and link back.
3 Answer the same 10 questions given.
4 Nominate up to 10 blogs for the award, a link to their blogs in your post, and notify them on their blogs.
5 Copy and paste the award on your blog somewhere.

My response to the 10 questions:

  • ·         Where would you most likely travel to?

I really love to travel, every year I visit 2-3 places where I have never been before. I adore the beach so for me the sea/ ocean is a priority. I really would like to visit The Maldives, I have seen so many beautiful pictures and documentaries about this place, I really can imagine myself there right now. The second one on my list would be the Hidden Beach in the Marieta Islands near Porto Vallarta , Mexico. If you did not hear about this magical place ( but I’m sure you did) just google it, you will be fascinated for sure. I would love to visit also the amazing beach on the Phi Phi Island in Thailand and my list could go on and on and on…so I better stop right here.

  • ·         Do you have a sweet tooth?

Yes I have, I adore to eat sweet things. Lately I discovered lots of healthy raw cake recipes, so stay tuned, cause I will make some myself.

  • ·         What motivates you to keep blogging?

Definitely my readers. When I see that I inspire someone with my recipes or workouts or health tips, it makes me so happy and motivated. I am so happy that I can help/motivate someone to have a better life, so if you want to make me happy, just send me your feedback, it’s that easy 🙂

  • ·         Who is your favourite comedian?

 I love to laugh, I like funny movies and comedies. I also like stand up comedies (the good ones) but I can’t really name anybody in a special way.

  • ·         What is your favourite outdoor activity?

As you know I’m a sporty girl, so I like everything that involves moving. Like hiking, bike riding, snowboarding, sand volleyball, quad driving, roller skating and last but not least I love roller coasters and amusement parks.

  • ·         Who was your favourite teacher and why?

In high school I loved the world literature teacher, I liked her style of teaching, her personality and her explanations. In University I did not have any special teachers.

  • ·         Do you own any pets? 

Yes I do. I have a 13 year old cocker spaniel, his name is Jimmy. I adore him, he is a real alpha male dog, beautiful and with a strong personality. I will make a post about him some day 🙂

  • ·         Most embarrassing moment in your life?

Well….I have some of those, but I will tell you about the funniest one. Sometimes I can be very clumsy, so once I entered in a very very expensive shop, I slipped and fell down right in the middle of the store, of course everybody was looking…. embarrassing enough? I think so!

  • ·         Where are you from?

I am from eastern Europe, Romania, specifically from Transylvania….yeah I know what you are thinking now, Yes this is the country of Dracula :)))

So that’s it, this was really fun! Now you know me a little bit better. 

Have a great day everybody and don’t forget to check out all these wonderful bloggers I mentioned. 

See you soon! :*

 

Total body fat burn workout

Hey boys and girls!

As I promised some weeks ago, I have a workout video for you, so here is the proof :))

This is a total body fat burn workout  it is an intense, calorie-blasting workout that uses a unique blend of aerobic exercise, weight-training moves, and plyometric movements to kick start the metabolism, sculpt lean muscle, and ignite your weight loss.

Prepare to sweat as you work all of the major muscle groups of your body while elevating your heart rate with this highly effective exercise. You’ll challenge your core, activate your abs, and tone the arms, legs, butt, and chest for the ultimate total body-sculpting experience that will get you results fast.

To complete this workout you will need a pair of 3-5 kg weights or as in my case a bottle of water 🙂

Modify this circuit to fit your skill level by adjusting weight, reps, and rest periods.

Do it guys, I am not telling you it’s going to be easy, but I’m telling you it’s going to be worth it!

Have a nice day and a wonderful weekend! :*