Healthy Shoping for 6 days diners ....and more :)

Monday : Lemon Chicken with beans and quinoa (For  Two portions ) 

1. Put 1 glass of quinoa in to saucepan  , pour with 6 glass of water . Bring to the boil and simmer for 25 minutes. Keep 1 glass of quinoa for Wednesday diner .

2. 2 chicken section along half and spray them with juice of whole lemon, use some sisal on top and two small spoon of cumin .

3. Fry chicken portions on 2 spoon of oil olive . 4. Fry 1/2 red onion , two cloves of garlic , season with a little bit of  sea salt and cayenne pepper. 

4. Add 1/2 of can of red kidney beans . Add 1 and 1/2 glass of quinoa and 1/4 chopped  fresh parsley.

5. Decorate with two chopped radish . 

                                           Tuesday: Chicken and spinach salad 

1. Boil chicken breast .  

2. Cut chicken breast into pieces and put on wholemeal tortilla wrap .

3. Use slice of 1/2 avocado , handful of spinach , A little bit of read onion , about 5 slice of cucumber , two radish . Use a 2 spoon of ready humus for the base .

4. Roll the wrap and enjoy ;)

Wednesday : Chicken salad with Quinoa 

1. Mix 3 spoon of oil olive with balsamic vinegar and one spoon of natural greek yogurt 

2. Mix one glass of quinoa and 1/2 of red kidney beans can.

3. Add 4 glass of spinach, small pieces  of /2 red onion and pieces of one chicken breast. 

4. Mix all ingredients with dressing and add a hint of salt and pepper 

5. On the top of the salat put cubes of small avocado. 

Thursday : spaghetti with chicken ball

1. Cook 0,5 kg chicken balls on the oven for about 30-35 minutes and 180 C . 

2. Boli water in pot , add 250g of spaghetti brown pasta and boil for 8-19 minutes. Filtration the water .

3. Put into deep frypan 0,50kg of asparagus and two spoon of water and boil for 3-5 minutes.

4. Add to pasta juice from 1/2 lemon , spoon of olive oil , 2 cloves of garlic and 1/2 small spoon of sea salt . 

5. Put pasta into frypan and mix everything add chicken balls and 100g of cherry tomatoes. Add some sea salt and pepper.

Friday: fish and cuscus 

1. Bake one salmon fillet with 50g of cherry tomatoes, juice from 1/2 of lemon and Brazil herbs. 

2. Boil water with 1/4 small spoon of sea salt. Add one glass of cuscus and cover this with lid for 5-7 min. 

3. Boil 250g of asparagus. 

Saturday: Summer salad with salmon. 

1. Chopped 1/2 of iceberg lettuce, 1/2 avocado , couple radish , 50g of cucumber , 50g of red kidney bean . Mix all together . Add some salt , pepper and a spoon of olive oil. 

2. Bake pice of salmon with a bit of salt and pepper and lemon juice for about 30min.

17 necessary products: 

* Olive oil

* Balsamic Oil

* Sea salt

* Black pepper 

* Oregano

* Cayenne pepper 

* Sweet pepper 

* Provencial herb 

* Garlic

* White and red onions 

* Home made stock 

* Tomato paste 

* Dijon Mustard 

* Wholegrain pasta 

* Long grain rice 

* Soya sauce 

* Wholegrain flour 

Summer ;)

We have a little bit of summer now .... and I just can't stay at home . I was cycling and walking all day and have chilling on balcony . FUNTASTIC DAY :)
Start my day with fruit smoothie and right after this I went cycling for 20 km then I went for long walk with my dog Dexter

look at his eye haha!!

healthy  snack 

too much sunbathing haha

How I prevent the yo-yo effect

Bay Bay yo yo !!!

There some fine and easy rules to do this :

1. Add some spices to your life ;)

Spicy food speeds up the metabolism. Intense flavour sends to the brain stronger and faster signal of satiety.

2. Magic Apple

Eat one apple 15-20 minutes before main meal . This gonna decrease consumption of calories in main meal in about 15%. One apple have from 4-5g of fibre so its 1/5 of daily need .

3. Slow down a bit :)

Eat slowly . Your brain receives the signal of satiety after 15 minutes from the first bite .

4. Set aside fake sugar

The newest research says that sweeteners are contributing factors to obesity.

5. The super grain

I talking about Chia grains . This grains absorbs water and swell to during digestion.... add them to your yogurt , smoothie , muesli , salads , porridge and many others.

6. Eat good fats

Nuts , oil olive or avocado for example .

7.  Have smart snack
Row veg , plain popcorn , crispy bread instead of sweets and crisps

8. Smaller portion but more often .
9. "Eat" more vitamin D .... what you need is walk in the sun for 15 minutes . The best thing you can do is to exercise outside.

I stick to this rules and is going very well for me :)  It maybe be hard to start with all this rules at the same time but you can try ad one or two every week and see how is going to work . After all its going to be new routine.

I been down good few pound since last post . I'm now 59 kg an only 16,5 % fat mass .... so happy ;)

Women ! Do not be afraid of lifting weights !

Surely you know this "picture" when you enter the gym- weights machines and heavy weights zone is full of men and cardio machines are used by women . Many woman think they gonna by huge after lifting weights but the only thinks make u huge is eating junk food .
Females have less testosterone than men that's make women harder to make muscles but we store fat more easily than men. That's why strength Training is very good for women .Exercise with weights your building a muscles but that doesn't mean that they gonna look like bodybuilder . You gonna have nice shape , will toned up you body and you gonna be stronger...as much muscles you have your metabolism is faster . Why is that? More muscles mass need more energy and this make more calories burned. To prevent  to much muscles grow should use smaller weights but more rep. People who doing cardiovascular  and strength training at the same time , burning only fat but do not burning muscles.

Cardiovascular training does not shape our body on his own thats why we need do some lifts for example if u have narrow shoulders and wide hips u can working on u upper body to make less different .
What to chose- Machines or free weights ? Dos not matter what you choose as long you do a correct technique.If you not sure about anything ask fitness trainer .Most of women choose machines because is easier ....well machines is perfect for start you adventure with strength training.
Weight machines have several benefits:

• Faster workouts
• Reduced risk of injury
• Easy to use
• Useful when recovering from an injury

However free weight training have good few benefits like:

• Increased use of stabilizing muscles
• Similarity with everyday activities
• Improved balance
• Increased use of brainpower
• Convenient and inexpensive

Free weights training is much better for shape and toned up your body because involved 100% of

your muscles .

Once you start doing strength training you can see that you weight is the same but your clothing are getting bigger... so better use measurement instead weigh yourself . Muscles equivalent weight as fat occupy around 18% less space .

How to start?
The best think to do is to meet  your personal fitness trainer . Should start with circuit training. Circuit training gives you exercise for each part of you body in one training.You can do this training  2-3 times per week . This training is usually around 1h long . Remember about warm-up . after circuit training is recommended to do 30 minutes of cardiovascular training like running , cycling or swimming . After some time do some  Thematic training like one day do "leg and butt" another day "arm back and shoulders " . Choose 5-6 different exercise for selected muscles and do 2-3 sets and 12-15 rep ( depends on your fitness level ) And remember Muscles does not like monotony , thats why you have to change you workout from time to time.

 I hope I tells you everything you need to now about straight training ;)

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