Tag Archives: healthy lifestyle
Reasons why you don’t have abs! And how to get a six pack!
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.
6 tips to get ready for the beach season
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
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.
- 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.
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.
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.
- 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.
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!
My interview with Musclemunch.net
Ricotta soufflé with pumpkin blossoms
Here is the recipe of the delicious suffle I posted some time ago on my facebook. You can make these little muffins in maximum 15 minutes. they are great for breakfast, but u can carry them with you as a healthy snack during the day.
Here is what you need:
- 250 g ricotta cheese
- 2 eggs
- 2 tbsp olive oil
- black pepper
- 2 tbs of parsley, chopped
- pumpkin blossoms (10 – 15 pieces)
- 100 g parmesan, finely grated
- 1 tbs of chickpea flour
1. Set the oven to 240°C/gas 8.
2. Place the ricotta and eggs into a food processor and whiz until the mixture has increased in volume.
3. Cook the pumpkin blossoms for 10 min on olive oil and a little garlic.
3. Pour into a large mixing bowl and fold in pumpkin blossoms, salt and pepper, parsley, the chickpea flour and the parmesan.
4. Pour the mixture in small muffin tin cups and then finish by sprinkling a little more parmesan on top.
5. Cook for 15 minutes, and you are done!
Have a good appetite and enjoy! :*
Foods Highest in Carbohydrates (that you should avoid)
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.
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! :*
What you need to know about carb cycling
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:
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.
- Protein builds and maintains muscles and these muscles burn calories like. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.
- Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods). Healthy carbs are also very important for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady
- Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.
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:
- Brown rice
- Oats (Slow Cooked Preferred)
- Sweet potatoes
- Spelt whole grain
- Starchy Veggies (corn, peas, etc.)
Approved Yet Limited Carbohydrates
- Whole-wheat pasta
- Whole grain breads, pitas, etc.
Approved Lean Protein Sources (A)
- Chicken (white meat)
- Turkey (white meat)
- Tuna Fish (can), natural, no oil
- Fish (flounder, tuna, salmon, shark)
- Shellfish (all types)
- Protein (preferably whey post workout, and casein before bed; must be low-carb)
- Lean beef (including lean cuts of steak)
- Cottage Cheese (0 or 1% fat)
- Egg whites (egg beaters)
Approved Higher-Fat Protein Sources (B)
- Chicken (dark meat)
- Turkey (dark meat)
- Eggs (half whites, half whole eggs)
- Steak and other meats
- Cottage Cheese (Whole Milk)
- Almonds, wallnuts, nuts, peanuts (or nuts natural butter)
- Flax Oil
- Cod Liver Oil
- Hemp Seed Oil
- Olive Oil
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! 🙂
Tips on how to stay fit and avoid weight gain while traveling
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!
- Near your things you should pack a banana, which is full of fiber, potassium, vitamins and it satisfies your hunger and your sugar craving. Other option could be an apple or any kind of fresh fruit.
- Another good snack to pack with you are natural unsalted unroasted almonds. A pack of 40 gr is enough for you to not to feel hungry. Almonds are rich in proteins and healthy fats, so I can say it is a perfect snack.
- My third option is a protein bar, but please look for one that provides a minimum of 20 grams of protein and nor more than 20 gr. of carbs. My favorite is the Quest bar, is one of the less processed and contains the fewest ingredients on the market.
- The forth option in actually 30 gr of whey protein powder. You just buy a bottle of water and you shake it. Perfect if you feel hungry and thirsty as well.
- Other option could be a trail mix containing natural unsweetened nuts and dried fruits, but pay attention, those are really high in calories, so do not eat more than a handful.
- And the last but not the least on my list is water. Very important to drink a lot of water, especially when you are travelling by plane, and the air is so dry. Skip the diet drinks and sugar free “healthy” juices, water is your best friend 🙂
So these are my tips, hope I was helpful and hope you have a nice travel!
See you soon! :*
The only vitamins I take
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!
Why is protein so important in our diet?
I have something to share with you about a question I’ve been asked a lot. My diet and supplementation. So here you go a little story about our best friend the Proteins! 🙂
Protein builds, maintains, and replaces the tissues in our body. Our muscles, organs, and our immune system are made up mostly of protein.
So protein is the building block for muscle and, since the body can’t store excess protein for later as with carbohydrates and fat, consistent intake throughout the day is needed in order to keep muscles strong and healthy. Consuming a higher protein diet can help you lose weight. Protein helps regulate appetite and cravings by enhancing the feeling of fullness for longer after a meal or snack.
Because it is recommended to eat protein frequently throughout the day, you might think this means you have to eat beef several times a day, but that’s not the case. Here is a short list of plant and animal protein sources:
- Fish (anchovies, calamari, cod, flounder, salmon, sardines, swordfish, tuna canned in water, tuna steak, sushi)
- Shellfish (crab, lobster, oysters, shrimp/prawn)
- Poultry and other meat (chicken, turkey, buffalo, filet mignon, flank steak, lean ground beef, fat-free ham, lean pork loin, top and bottom round of beef)
- Dairy (milk, cottage cheese, yogurt, cheese)
- Supplements (whey, casein)
- Legumes (beans, peas, lentils, soybeans)
- Nuts & seeds
Whey protein contains many essential amino acids that boost the immune system and promote overall good health. You can find it in dairy foods, but also as a supplement in powdered form. The flavored powder tastes great sprinkled on oatmeal or mixed with milk, water or juice.
Whey is quickly digested, which makes it great for eating around workouts. Many protein shakes combine whey protein with another type of slow-releasing protein, casein. This mixture provides a combination of fast and slow releasing proteins, which allows for complete coverage over two-and-a-half to three hour window between meals.
Protein shakes with some additional carbohydrate accelerate workout recovery. You can easily make them yourself by mixing water with a scoop or packet of powder, so they’re a quick and easy snack that’s rich in protein but low in of bad fats.
As you know some time ago I got a package from a brand called MYPROTEIN, UK’s nr. 1 sports nutrition brand. They sent me some products to try them out, and I have to tell you I love their products.
I am a very busy girl, so I like the quick and healthy snacks throughout the day.
Immediately after a full night of sleep or a tiring workout, the body has little to no protein available to rebuild tissue. So if I have to run in the morning I just drink a tasty shake from MYprotein, my personal favorite is the Impact Whey Protein in strawberry cream flavor – you can purchase it here http://tidd.ly/ad8d69fe
Sometimes I like my protein shake denser, in this case I add some Protein Crispies – http://tidd.ly/4824e202 – they are so so tasty and they fill you up for hours.
Another very important thing in my diet is the presence of greens and antioxidants.
I put a scoop into my smoothies from this delicious Total Nutri- Greens in Tropical flavor which is a blend of 22 different super foods – http://tidd.ly/83adc24b.
Hope you enjoyed this little presentation about the supplements from my diet, I really think you need good supplementation if you are working out on a daily basis.
Have a nice day guys! :*