Tag Archives: fitness blog

Raw vegan caramel slices

Posted in Recipes by

Ingredients:

Base:

  • 1 cup large juicy dates
  • 1 cup walnuts

First layer

  • 2 cups raw cashews
  • 1/2 cup full fat coconut milk
  • 2 tablespoons honey or other sweetener
  • 3 tablespoon of coconut oil
  • 1 tablespoon vanilla extract
  • 2 tablespoons lemon juice

Caramel layer

  • 2 tablespoons coconut oil
  • 2 tablespoons almond butter (peanut or any other nut butter works)
  • 2 tablespoons honey (maple syrup or other liquid sweetener)
  • 1 teaspoon vanilla extract

Topping

  • Melted dark vegan chocolate

Directions:

Crust:

  1. add all crust ingredients into the food processor, mix it till all ingredients form a paste
  2. Press the mixture into an 8×8 inch baking dish, lined with parchment paper
  3. Press it into the dish evenly and put it aside

Filling:

  1. Soak the cashews overnight or for at least 4-6 hrs
  2. Drain the cashews and place them in your food processor with the rest of the filling ingredients
  3. Blend until it until it becomes smooth and creamy
  4. Pour half of the cream on your crust and make the caramel layer

Caramel layer:

  1. Pour all ingredients into a small pot and melt it together on a low heat
  2. Sterling continuously for 1-2 minutes
  3. Let it cool down completely, than pour half of the caramel over your filling
  4. Pour over the caramel the other half of the filling than again the caramel and let it cool in the fridge
  5. Meanwhile melt the vegan chocolate
  6. After it cools down pour it over your raw caramel slice, you can also top it with almonds, pecans, or whatever you like
  7. Cool it in the freezer for 2-3 hours
  8. Enjoy!!!

3 ingredients Snickers

Posted in Recipes by

Hello everybody!

Today’s recipe is the easiest dessert you have ever made!

Make it, taste it and let me know how you liked it!

Ingredients :

1. Big juicy dates (6-8 pieces)

2. Any kind of nut butter (I used @grounduppdx )

3. Unsweetened dark chocolate

Directions:

1. Cut the dates in half, take the pit out

2. Fill the dates with nut butter

3. Melt the dark chocolate, add some stevia drops if you like

4. Cover the dates with the chocolate

5. Place them in the freezer for 20 minutes

6. Enjoy!

My interview with Musclemunch.net

Posted in Fitness Tips, Personal stuff by

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

Swiss ball workout circuit

Posted in Abs workout, Fitness Tips, Legs workout, Workout video by

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!

Top reasons why your workout is NOT working

Posted in Fitness Tips by

bea_blHello everybody!

We all went through these little mistakes in our fitness journey, wanting to see results after the first day in the gym or having to big expectations. No matter how much we hope, workout results will never appear overnight. But there are a few things in your routine that you can change to speed up the time it takes to reach your goals. Read these tips below to find out why your work out is not working.

  1. You are not paying attention on your nutrition

Exercise is necessary, but if you’re not eating a healthy and nutritious diet, you could be setting yourself back. Even if you’re doing all the right exercise routines, nothing can out train a poor diet. Remember weight/fat-loss is 80% diet, and 20% exercise. So the next time you walk out of the gym, think twice of what you going to eat after!

  1. Miscounting Calories

We all love to watch the number under “Calories Burned” increase on the exercise machine at the gym, but you can’t rely on that number too much. Fitness machines are only estimating how many calories you have burned. This is because people burn calories and fat at different rates. When we see on the machines that we burned lots of calories, somehow we allow to ourselves to eat more, or eat not so healthy food, because already “burned” those calories.  So pay attention and don’t let your mind trick you!

  1. Not drinking enough water!

One of the most essential things you can do during your workout is hydrate! When you work out, your body is depleting nutrients while you sweat, so it is extremely important to replenish those nutrients by hydrating. Even though sports drinks may taste better, they are also filled with sugars. Water is always the best way to go!

  1. Doing The Same Fitness Routine

Try to change your workout routines! Not only does it give certain areas of your body a rest, but it also makes your work outs more fun and exciting. Try exercising with a partner or friend, so have someone to push you through your workout. Fitness classes are always a nice challenge. Try out something new like dance classes, jump classes or yoga, when you get tired from the weights room!

  1. Focusing On One Area

We all know about those girls who are doing just cardio, running/ walking on the treadmill, or guys with big upper body and slim legs, this is because they focus only on the same body parts. For best results, focus on exercises that target multiple parts of your body at once, like lunges or squats! If you are going to focus on one area per day, make sure you switch it up next time.

  1. You are doing too much cardio

Cardio is great for getting the blood flowing and burning calories, but TOO MUCH cardio won’t help you gain any definition. A good workout routine consists of a combination between strength, resistance, cardio, and flexibility training. Incorporating workout routines that involve weights, and using your own body weight, can help tone muscles and give definition. This is how you achieve a lean and sculpted body.

  1. Not Getting Enough Sleep

One of the most important things to remember is your body needs rest. Even if you can’t sleep 8 hours per night, try to get as much as possible. Resting is especially important after a hard workout, to ensure your muscles have enough time to repair, and for your body to replenish energy. Recovery also speeds up your metabolism, and is absolutely essential for great results!

Hope you will pay more attention next time you work out.

Have a great weekend! :*

Pumpkin and Lentil Curry in Coconut Milk

Posted in Recipes by

Hello my dears!

I know I did not post a lot lately, but now i’m back to blogging. I really missed it, cause this blog is pat of me, my life and I want to inspire you all my lovely readers with my recipes, fitness and health tips.

Here I am with a new delicious recipe from a great girl I follow for some time, her name is Dania and you you can visit her blog here.

wpid-img_20141124_144532_1.jpgI made some little modification at the recipe, so here are the ingredients:

  • 1 cup of chopped pumpkin
  • 1/2 cup of lentils
  • 1/2 cups chickpeas
  • 2 tablespoons of olive oil
  • 1/4 cup of water
  • 1 small onion finely chopped
  • 1 garlic clove finely chopped
  • 1 small piece of ginger finely chopped
  • 1 green pepper
  • 1 teaspoon of turmeric or curry powder
  • 1/4 teaspoon of chili cayenne pepper
  • 1/2 a can of coconut milk
  • Himalayan salt and pepper
  • A handful of fresh chopped coriander

Instructions:

Sautee’ the on a little olive oil the onion, after 1 minute add the garlic, ginger, cayenne pepper, green pepper, curry powder and cook it for 2 more minutes. Add the chopped pumpkin and the coconut milk and cook it till it gets soft. Add the cooked lentils and chickpeas and cook it all together for a few more minutes. Once all is cooked add the chopped coriander and it’s ready to be served!

Try it out, and let me know what you think, I tell you it’s amazing! 😉

Enjoy!

Moderation is the key!

Posted in Nutrition Tips by

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! :*

One year anniversary Giveaway winner!

Posted in Giveaway by

mushroomsHello 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! :*

The only vitamins I take

Posted in Fitness Tips, Nutrition Tips by

PhotoGrid_1397047738714Hello 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!

 

What’s in my gym bag

Posted in Fitness Tips by

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! :*