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!
Hello 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! :*
Hello my dear readers! 🙂
I have something for you today, an article about some carbs you should avoid especially if you try to maintain your 6 pack in the summer :))
Carbohydrates are found in almost all living things and play a very important role in the proper functioning of the immune system, pathogenesis, blood clotting, and human development. A deficiency of carbohydrates can lead impaired functioning of all these systems. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Below you can read a list of foods highest in carbohydrates, almost all these foods should be avoided.
#1: Fructose and Granulated Sugar
Fructose and granulated sugar represent a pure refined carbohydrate and are indeed 99.999% carbohydrate with practically no fats, proteins, minerals or vitamins. These refined sugars should be avoided, they are nothing but empty calories.
#2: Sugary Cereals
Most cereals which come in a box are packed with sugar, this is even true for those that claim to be “whole grain”. Read the label on the back of the box, some of these foods are 90-93% carbohydrate. In contrast, the cereals which you prepare at home like oatmeal and rye can contain 10-12% carbohydrate, with far more vitamins and complex carbohydrates that are better for your body.
#3: Dried Fruits (Apples, Prunes, Dates)
Lot of persons being on a diet are not aware of the fact that dried fruits like apples, prunes(plums), bananas, and dates are all high in carbohydrates and calories. These foods are high in dietary fiber and several vitamins. It is ok to consume them in moderation to help satisfy sugar cravings. BUT, for the long term, it would be best to limit these foods. Dehydrated apple, prunes, and bananas are 88-90% carbs, dried peaches and apricots are 83%, raisins are 79%, and dates are around 75% carbohydrate.
#4: Low fat Crackers, Rice Cakes, and Potato Chips
The large majority of low fat products and snacks on the market have high carb levels to keep items tasty. Low fat crackers, rice cakes, and potato chips are 81-83% carbohydrate. For purposes of comparison honey is 82% carbs. Be sure to consult labels on any low fat products before consuming.
#5: Flour, Cakes, and Cookies
Flour and it is derivative products, usually cakes, cookies, waffles, corn tortillas and breads are all high carb foods. Also pasta is included in this category. Cookies and cakes can get up to 84% carbohydrate, and most flours will be 70-78% carbohydrate.
#6. Starchy Vegetables
Peas, potatoes, corn squash, and corn can contain up to 30 grams of carbohydrates per cup. Choose green leafy vegetables or broccoli instead.
#7. Pizzas
The amount of carbohydrate in pizza depends on the thickness of the crust, and people often create ultra-thin-crust pizzas in order to cut back on the carbs. Depending on the toppings and thickness of the crust, pizzas tend to be 22-30% carbs.
#8. Fruit juices
If you drink your fruit instead of drinking it, you miss out the fiber, that lowes the glycemic impact of the food. Most of the time people donàt just drink a half cup of juice (that equals one serving of fruits). Pay attention on your portions!
#9. Salad dressings, hot sauces
Dressings and sauces can be as much as 35% carbs, and low fat dressings are often sweetened to 32% carbs or more. Try to avoid them as much as possible!
#10 Sweetend, flavoured yogurts
For example, a 250 ml (8 ounce) serving of low-fat fruit-flavored and sweetened yogurt can contain as much as 47 grams of sugars. This amount of sugar is equivalent to almost 12 teaspoons of sugar. Mixing plain yogurt with berries is the best way to enjoy fruit-flavored yogurts without overdosing on sugar.
I hope you enjoyed, see you soon! :*
Hey everybody!
I have some informations for you today, about a diet plan called carb cycling, which is one of the most effective diets used by body builders and fitness personalities. This article may be a little longer than other articles I used to write, but trust me it worth your time.
Carb Cycling is a low/no-carbohydrate diet with intermittent periods of high or moderate carbohydrate consumption.
Most people have the misconception that consuming low carbs on a daily basis for long periods of time is good for them. You cannot eat that way forever. Your body needs carbs for its daily functions. They deplete your energy and strength and are not the best method when attempting to lose body fat and retain muscle.
There are also those individuals who preach high carb diets. While high carb diets help to speed your metabolism, they are not ideal for weight-loss or reduction of body fat as we know, for weight loss the body needs to be in a calorie deficit.
This is where carb-cycling comes in. Carb cycling is an in between type method that will give you the benefits of both a low and high carb diet which allows you to hold on to the muscle you already have and shed body fat.
This type of diet will also help you maintain your sanity, strength, and energy.
So let’s see how this diet works
Carb cycling works by giving your body the fuel it needs to increase your metabolism and create a calorie deficit to increase fat loss.
There are typically three types of days when carb cycling:
high-carb days
low-carb days
no-carb days.
These days are rotating between them.
Generally the most common carb cycling approach used is where you will place higher carbohydrate days on your heaviest training days and then lower carb days on off/low-intensity training days. This plan is usually based on eating 5 smaller meals per day, 3 meals and 2 snacks (healthy ones)
In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats.
Here’s why:
So why do we alternate high-carb and low-carb days in carb cycling?
On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! So it tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.
Occasionally, you may feel hungry on your Low Carb days. This is because you’re avoiding starchy carbohydrates which fill you up fast and contain a lot of calories.
In these cases you can add more protein and vegetables to your meal. There’s no harm in eating an extra chicken breast or more salad.
Here is the list of the approved carbohydrates:
Approved Yet Limited Carbohydrates
Approved Lean Protein Sources (A)
Approved Higher-Fat Protein Sources (B)
Fat Sources
Water Consumption
In short, you can never have enough. The ten 8-ounce glasses per day recommendation is the minimum. You should drink at least a gallon (3.5-4 liter) per day
Here is a weekly cycle that should work nicely for most:
Monday = No Carb
Tuesday = Low Carb
Wednesday = High Carb
Thursday = No Carb
Friday = Low carb
Saturday = High Carb
Sunday = Low Carb
The carb cycling diet is easy to maintain, and because you cycle on and off carbs, the body does not plateau like it would on a prolonged low carbohydrate diet.
Carb cycling speeds up metabolism and gets your body to efficiently use up fuel while sustaining muscle and burning off body fat! Use a carb cycling diet along with a consistent workout plan!
Hope you enjoyed it! Have a beutiful day! 🙂
Hello everybody!
One of the most common questions I get from my clients, is how to lose overall body fat, especially belly fat.So here are my best tips for YOU!
This tip will help you improve the quality of your diet. Why? Because eating what nature gave us (vegetables, legumes, meat, nuts and fruits) you will cut out all the processed, unhealthy foods that can quickly put a stop to weight loss! Single ingredient foods in their most natural state will contain the most nutrition to help keep your body healthy throughout the weight-loss process.
A higher protein intake is the next step to seeing results in loosing fat. For every one of your daily meals make sure you include foods that contain high quality proteins (poultry, eggs, protein powders, red meat, fish). Protein-rich foods not only will calm your hunger, but they also have a higher thermogenic effect as well. So, for every 100 calories you eat, your body will burn about 20-30 % of those calories off simply breaking down the food. This means you net fewer calories overall. Protein also helps reduce the chance of muscle mass loss, which is so important in maintaining a fast metabolism long-term.
Glycemic Index (GI) is the rate at which a carbohydrate contained in a food is converted into glucose (simple sugar) and enters into the bloodstream.
So, the higher the GI of a carbohydrate the faster it enters the bloodstream, the lower its GI the slower it enters the bloodstream. So, the lower the glycemic index of a food, the lower the insulin secretion and the less likely the tendency of a carbohydrate to be converted into fats. High glycemic index foods (e.g.: white bread, white pasta, white rice, puffed rice cakes, corn, carrots, etc.) are responsible for a shorter satiety feeling and excessive food intake on the following meal. Consume instead low GI foods like: barley, quinoa, rolled oats, lentils, beans, chickpeas, berries, apples.
When most people think of cardio, they think of long, boring jogs, or endless hours on the treadmill or elliptical. I’ve got good news for you: there’s a method of cardio that takes much less time and is far superior to jogging to help you burn fat. It’s called High Intensity Interval Training (HIIT). This involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio. At higher intensities, you are burning far more fat, there’s also an after burn effect known as EPOC (excess-post exercise oxygen consumption). You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.
A great technique to try if you struggle to cut back on your food intake is to simply drink one glass of water before each meal.
This serves multiple purposes:
Staying well-hydrated makes sure your metabolism runs at top speeds.
The water will fill you up, therefore prompting you to take in fewer calories during the meal.
It’s refreshing and can help combat food cravings, making it easier to choose healthier foods for your meal.
Add a slice of lemon to your water glass and you’ll often find that the taste you had for whichever food you desired has passed.
Do you eat a lot of fried foods? If so, start grilling, baking or steaming your food instead. It may take a little getting used to, but eventually you’ll come to enjoy how much lighter and tastier the food is when it’s not loaded with fat.
If food you shouldn’t be eating exists in your fridge, cupboards, or freezers, you will give in at some point or another. You may think you have willpower of steel, but believe me we all have those crashes, and we are very tempted to give in. So if those foods are not in your house, you have more chances not too eat them at all!
Scientific research found that calcium intake increases fat loss! In detail, researchers found that supplemental calcium (800mg/day) or high dietary intake of calcium (1200mg/day) promoted a greater fat loss (38-64%) compared to subjects on a low calcium diet (500mg/day).
Yes, you heard me! It takes fat to burn fat. Like I said in previous articles, it’s sugar that gets you fat, not fat. Good fats include foods rich in Omega 3′s, like salmon, avocados & nuts. These foods are full of nutrients that help keep you satiated throughout the day.
10. Sleep
If you want to work late at night, think again. When your biorhythms are off, you end up eating more. When you’re tired you produce more ghrelin, which triggers cravings for sugar and other fat-building foods. Losing sleep can also alter your hormone production, affecting your cortisol levels that cause insulin sensitivity, prime reasons for belly fat! Getting about 7 hours of sleep a night is one of the best things you can do for your body shaping goals.
So here they are, my best tips for loosing fat! Hope you enjoyed! See you soon! :*
Hey everybody, how are u today?
Lately I was travelling a little, so I wasn’t able to write…but now I am back with a very useful topic. What should we eat when we are travelling? It doesn’t matter if it’s a road trip or by plane, the point is we cannot eat our usual healthy cooked meals. People tend to crave junk food while travelling, so to avoid this I have some tips for you about what you should pack with you, to not to be tempted to eat those crackers, croissants, chocolate bars and sugary juices.
Traveling nowadays means waiting and waiting, and unfortunately this means we eat and drink. The reason we crave more those junk foods in the first place because of the stress that goes with travelling. The stress hormones fires up your body to crave those sugary high calorie foods. Just one Starbucks blueberry crumb cake and a coke (“just” 800 calories) and you are not even satisfied.
So here is your solution!
So these are my tips, hope I was helpful and hope you have a nice travel!
See you soon! :*
Hello my readers!
I hope you are heaving a great day. As I mentioned in my last post that I will have a giveaway sponsored by Myprotein and Bodyenergyaction. You just had to answer my simple question, share my post and like my Facebook page and also Myprotein’s Facebook page.
Most of you would like to see more healthy recipes and fitness videos, so I will work on these 🙂
The winner of this Giveaway is Anita from anitasworlds blog. Congrats to you girl, pls contact me for the details.
Have a great day everybody, don’t be sad if you did not win, more Giveaways to come! :*
Hello my dears!
You know I love to eat healthy food, I think it’s the best thing you can do to your body. The best way to get all the nutrients is to eat as natural as possible, without processed foods and chemicals. Sometimes even if we eat all the good things we still need a little boost, and this is the time when vitamins and supplements come in our help. The only vitamins I take are the cod liver oil soft capsules which are a high quality source of Omega 3 and its active fatty acids http://tidd.ly/24fa01a2
Another great supplement is the green tea extract which is a highly effective antioxidant that has been used in Chinese herbal medicine for thousands of years http://tidd.ly/f773429f
And some multivitamin http://tidd.ly/26023e1f for more energy!
These all are from the company Myvitamins.com, check them out they are very effective and high quality products.
Have a beautiful day!
Good morning my dear readers!
Today I have for you an easy healthy delicious breakfast. I wrote a lot’s of time about the importance of eating breakfast every day before you leave your house. Breakfast is the most important meal of the day, it gives you energy and you will feel less hungry in the late afternoon or in the night .
I made this breakfast for Valentine’s day, I think it’s obvious enough 🙂
Here is what you need:
I think it’s simple enough and you need 2 minutes to prepare it.
It is a great breakfast, it has lot’s of protein from the cottage cheese, healthy fats from the seeds and some complex carbs from the berries.
Have a wonderful week! :*
Hello my dear readers!
I want to wish you again a very Happy New Year! May all your wishes come true, I really can’t wish you more than this! 🙂
I hope everybody is ok, in a good health full of positivity and energy!
Christmas and New Years are by far the best holidays of the year! You eat and drink lots, you get gifts, and you have tons of fun. For most, the last thing on our minds is putting on weight. Once all the festivities are over however, getting back physically to where you were before the holiday period can be a difficult task.
So, please!!!! Don’t feel guilty about the over indulging- you have to let your self go some time. If you’ve put a little weight on, don’t worry! Be positive and go hard!
I was on vacation for 2 weeks, so for me today is the first work day of the year! I really love the holidays, staying all days with friends, sleeping till noon, travelling, but somehow I’m glad to be back on track!
Today I am going to write about a very common subject that you guys and my clients and friends ask me all the time. How to get back in shape after the Christmas holiday?
Here are some tips that will help you get that little excess fat off you in no time. 🙂
Drink lots of water!
Drinking large quantities of alcohol is bad for your health. Alcohol contains many calories and also causes dehydration. To make up for your holiday alcohol consumption, drink plenty of water. Your skin, kidneys and many others organs will benefit. What’s more, drinking water makes you feel fuller: if you drink more, you will eat less!
Drinking more water flushes out excess sodium to help you quickly de-bloat, and it get things moving in your digestive system. Aim for 2 to 2.5 litres a day (about 8 to 10 cups).
Start Eating on Schedule
Eat breakfast within an hour of waking up and eat again every 3 to 5 hours. Starting your day with a healthy meal and enjoying evenly spaced meals will maximize your metabolism; regulate your blood sugar and insulin levels. Please DON’T starve yourself because it won’t get you anywhere! Eating too little forces your body to switch into conservation mode and burn fewer calories. Under eating can cause your body to break down muscle mass for fuel, which also causes a metabolic slow down. Eating enough and at regular times is key.
Cut back on carbs, but DON’T cut them out completely!
Eliminating carbs completely can force your body to burn protein for fuel instead of using it to support and maintain your calorie-burning muscle. So instead of cutting carbs out, just cut back.
So replace the refined carbs with veggies and complex carbs! Refined carbs like white rice, white bread, sugar, pasta) will get stored in your body as fat if you do not use them as energy right away! For example instead of eating beef with white rice you should choose broccoli instead of rice.
Get plenty of sleep, relax, and don’t forget to exercise
It’s time to get back on track. Treat yourself to a good night’s sleep. You’ll feel rested and have more energy to take on the new challenges of the New Year. Avoid unnecessary stress and find ways to relax (yoga, meditation or just going out to the movies!). Gradually start to exercise again. Physical activity will bring balance and energy back into your life.
Do some cardio!
Running, bicycling, walking, swimming…anything that gets your heart rate up for an extended period of time is what will really start melting away at those extra pounds. Circuit training and high intensity training is also great because it can involve lighter weights but keeps you constantly moving.
Be consistent!
If physical fitness is a lifestyle it has to be just as important as brushing your teeth every morning. You will have days where you are tired, worked late at the office but these are not reasons to stop with your program. It’s all about mindset; do not give yourself a way out.
Never Quit!
It’s just that simple. Never, ever, under any circumstance quit. It’s not an option!!! Success is your only possible outcome.
So these are my 7 simple tips to get back in shape! Hope you enjoyed it, now let’s get started!!!
Have a great day everybody! :*
Body Energy Action 