Summer body is earned in winter

Its cold outside , you wearing lot of clothing , big jacket , has , glows etc. and you think why should I do anything at this time on the year , no one can see my body now cos is covered .

Winter is a perfect time for running or cycling or even cross fit training outside .

Benefits of running outside :

- Its harder to be sweat 

- Its build your mental and physical Toughness   

- Burn more calories 

 However you have to remember to :

- Warm up yourself at home 

- Day is shorter then summer time so when you running outside make sure u are visible for cars .

- When temperatures is below zero do not running to intense and to long .

- Dress up your in layers .  Wear hats , gloves and scarf . 

- Take care of your feet , wear "smart" socks and look after your shoes after every running ( dry them and clean them ) 

- When you back home have good stretching 

- After every running when you back home , take of all you clothes  including underwear  , take warm shower and wear dry , warm clothes  . Have some warm tea with honey and eat proper meal ( after workout meal ) 

- Drink water as much as you drink in summer time , even you not feel the need for this . Sun is the same like in summer time , and is very easy to dehydrate ourselves .

 For cyclist Is  basically  the same rules but you also have to look after your bike . Make sure you have winter tires and maintain your bike after every ride you have . Give him a good clean , dry up and lubricate mechanic parts . 

My today work out was 5k walk and 6k running + arm/ shoulders and abs training .

  

My weakly plan :

Christmas is nearly there so for everyone who plan to have food and drink festive  better do some extra workout . For those who don't like to workout outside in low temperature , I recommended Gym , pool & sauna or home workout .

Running

Many people asking me How I start with exercise , so first thing I change in my lifestyle was my daily running routine.
Running is my secret of sexy body . Running burn 10 calories per minute .Running gives you the really quick effects . Running have many benefits like:
* Decrease you stress level
* Feel more confidence in "bed "
* Decrease risk of breast cancer
* You gonna be slimmer when you older .

How To Run ?

Your Training Plan

* Start Slow- 30 minutes run/walk  for ex. 30 second run and 30 second walk 

* Do small steps but more dynamic 

* Remember about rest . Do not run everyday . Your muscles need a day or two of rest .  You can go for swimming .

Get ready playlist 

I use Spotify is absolutely grate app . https://www.spotify.com/ie/

Make You Training plan

Its depends on you free time , I make a example of 5 weeks training routine .

I have to warn you ..... Running is addictive :)

Awesome run today !

This is it :D Nothing as good as this feeling when you running , sun is shining , waves after waves and is just me and my music ......

Siens I have puppy I'm so busy . Walking 3 times per day , training with him , I don't have much time just for myself but I love to be busy haha so i don't complain :) My gym member is finish so I gonna do some street workout and home workout for while ... its good for change . I been thinking about something else but I have to chose between TRX , book or Muay Thai .... so my plan is to go for one training of each of those and I will choose one .

Dexter - my full time job haha

He even wanna workout with me 

Healthy full protein dinner . Chicken and spinach yummy yummy

Plan For next Year are so big I have to planing early :

1. Finish at least one full Marathon ( I hope is gonna be 2 or 3 ) My dream is to finish NYC Marathon  . After Half marathon this year I need more!!!

2. 6pack. I getting there haha
3.Open my own Business .
4. Achieve more qualification

Dublin Half Marathon

My and Adam have Irish citizen :)

That is it for now on , Talk to soon and remember

My own Everest

Everyone have them own " Everest " to achieve ... everything I do , all my running , workouts etc its pushing me to achieve bigger and bigger Mountains . When I'm running or cycling ( or any others activities ) I'm challenge only myself ....I wanna be better than I was yesterday . Its make me happy when I can run faster , cycling longer , when my body do thinks they wasn't able to do yesterday .... I think Everyone have them own mountain to climb , even is only start walking afternoon instead seating on the sofa and watching tv . You strong enough to do something with Your life , and You can do this . You don't know How strong You are till You not try. Never say I can't !!!!! When I started with running , I was walking first , then I run for 2, 3 minutes and I was tried ....back this time I was never thinking then I can ever run for 10 km ...looked me now .... I'm personal Fitness Trainer , I running , cycling swimming etc.  Believe Yourself !
Your MOUNTAIN WAITING TO CLIMB !!!!

This is how I did so far in this month :)

This is my results so far ....This Is all screen shoot from Endomondo app .

I'm really busy lately , I try to find a time for blog , I'm sorry I wasn't posting for long time . I'm going for Holliday next week - Eurotrip so I will post when I bad and tell You's all about ;)

New think in my Kitchen

SUCCESS !!!

A month passed since I measured myself and today is 6cm less in my waistline and 1kg less woooop wooooop! This make my day ;)
My training for today :

• 12 km on stationary bike 
• 400m crawl swimming style
• sauna- 15minutes 

Consumed calories : 1595 

Why Cycling?

Recently I cycling more often ... Cycling is healthy - You gonna be more Fit , Happy and You will have more energy . So lets jump on Your bike and go!!!!

For Beginners :

20-30 minutes , three times per week . Thats all You need To have better shape , lower cholesterol and lower blood pressure . I recommend interval training :

• Warm up- slow cycling for 1,5 km 
• 30s -slow pace , next 20s , moderate intensity and last 10s as fast as You can . 
• Repeat this for at least 15 minutes 

After 30 days of tone up my body :)

I was very busy lately , running , cycling , home work out , street work out and start diet with Herbalife product .Tomorrow I will weigh myself and measure as well .  I can see improvement ;)

For last 3 weeks I ben drinking Herbalife Formua 1 sport cocktail , one each day . From last thursday I'm drinking cocktail two times a day .One drink is only 220 calories , because this I save a lot of calories join the day but still have a balanced meals .
This week work out : 
Sunday- car cleaning with friends :)
Monday - HIT work out 35min
Tuesday-6k run and 15 minutes street workout

Wednesday - Gym and pool
Thursday - 35 minutes HIT workout or running
Friday - Rest
Saturday -HIT

Bruce Lee Challenge is over ;)

 Hi! My Abs is only looking skinnier  then 30 days before , is stronger all right  but I still do not see the right shape .
My work out was all right but I need to stop eating s**t ....yeas I do sometimes and I was eating to much ...I know this for sure ;/
The good news I ben very Good last two days , no sweet  and salty snacks ..... I hope I can make it 30 days without sweets .

My meals plan for today:
Breakfast : 150 ml organic natural yogurt
Lunch: 400g Chicken and veg soup , two crispy bread ( 34 cal each slice )
 Snack : 250 g of low fat cottage cheese , spoon of humus and a slice of brown , seeded bread . Green tea.
Dinner : Salad ( mix of veg , 200g of tuna and 100g of humus ) and 2 slice of  crispy bread .

Dinner 

Snack : Banana and Low fat hot chocolate with water ( 50cal. ) ,green tea .

My workout:

6k run , Bruce lee workout 3 * 20
Stretch , 15 minutes in sauna .

My motto ;) 

30 day Bruce Lee work out Challenge

I'm start " Bruce Lee Abs " work out challenge from tomorrow - 30 days ;)
My plan is to do this work out  almost every day gradually increase the amount of rep and set  + cardio 4-5 times a week .

On the left side is my plan . For beginners I suggest Start for one sets for first  week and if necessary work out every second day . Gradually increase for 2 sets and 30 reps for another week .  For people who wish to loos fat and carve the body also should be do minimum 30 min of cardio at least 4 days a week ( like running , cycling , swimming or dancing ) or 15 minutes interval workout .

For Body builders ( not beginners ) You can stick to " My plan " plus do some cardio 2-3 times per week .

Important information:

• Muscles need rest days 
• Eat lean . Lean meat , fish , eggs , yogurts , fruit and veg 
• Drink 2-3l water 
• Eat 5-6 time a day 
• If need take more days rest or make less rep or sets.
• If You feel strong enough You can increase reps or sets .
• Take 2 minutes of rest every sets and 30 second rest after each exercise .
• Do not forget to breathe during the exercises

If any one have some question about This  feel free to levee Your question in comments below . Tomorrow I will take a pic of my abs , and I hope  I will see some  clearly effects ;)

Its not gonna be easy , its gonna be painful , its gonna take time but will be worth it!!!!

Isotonic drink

I ben thinking a lot about this " magic liquid " and I don some research . The results You can se in my  tab about health . I realised  how many people don't know about hydrating process and how important it is to know . I learn some interesting things by reading and I sharing them with you ;)
Whats new about me ...hmmmm ..... I'm BACK ON TRACK after Christmas . Have plan done and goals set up . Its gonna be busy year ;)
I was very good today .  I both some fish , chicken fillets , eggs and lots of veg and fruits .
Back home from work I make lovely fruit salad :
250g of melon, 150g of orange and 100g of blueberries .
And for my diner i have yummy chicken salad

150g of chicken breast, baby lettuce , tomato ,red kidney bean
and sweetcorn





This is a couple good options for a healthy meal ;)
ok ...I have got to go work out now ....to the next one !