NO PAIN , NO GaIN

NO Excuses  ....I know is Christmas weak but  You do not have to go to Gym , The Gym No 1. is Your own Body. I always found some time to workout in my own  living room.
I was exercises for 40 min this evening after work . I guarantee  than next day after this work out You will feel every part of Your body ;)

My Work out :

• 8 burpees

• Plank 2 times for 10 second 
  

• 8 Squat with leg lift on each side
  
• 
  

• 20 Twist arms from hip to shoulder with dumbbell on each side
  

• 60 Squats with dumbbells 
• 5 Pull ups

•  8 Push ups with ketllebell 
  

• 10 plain push ups
• 10 women push ups 
• 36 Legs lift in dog position on each leg
  

• 20 hip lift 
  

• 20 One leg hip lift on each leg 
  

• 130 crunches  on different part of core 
• 20 leg lift on each side
  

•  Leg and arm Stretching  

My Christmas decoration ;)

AND REMEMBER >>>> EAT CLEAN 

                                           STAY LEAN 

Winter morning run

It was one of the beautiful cold winter morning , sun was only rising .... was only me and wind . The best thinks in the world is to watching awaking  mother nature . 

I ben doing grate seens last week ( monday ) Doing good workout every day and eat clean:

• monday : 800m swim and 15 min in sauna + 40 min walk
• Tuesday: 30 min working with the dumbbells , crunches , pull ups etc.
• Wednesday: 5k run , 10min cycling ,dumbbells lifting , cycling 1 hour walk .
• Thursday : 30 min walk( 8h standing work )
• Friday: 1h walk 
• Saturday : 10 km run 
• Sunday: 1h walk ( 8h standing work )
• Monday: 5k run , 20 min step machine , 20 min indoor cycling 
• Tuesday: 30min walk + crunches , pull ups and push ups .

Chicken and veg salad

rocket , tuna and cherry tomato salad

veg and cheese salad and two eggs

Back from Holliday

I ben drinking beers and eat junk food from time to time on my Holliday ...I'm not proud of myself but I have healthy breakfast each day and I walking a lot . I back to my routine today ...I filled my fridge  with all healthy product. ....so I have good start  ;) Recently I ben working on diet and exercise plan for myself .

I want seriously tone up my body and loose as much fat as possible .
My Plan :

                    Training Days                                 Non training Days 

Protein         35% (150g)                                    35% ( 150g )

Fat               35% (66g)                                      45% ( 85g )

Carbs          30% (127g)                                     20% (85g )


You need 2g of protein for each of Your kg of body mass.
For example I need 130g ( 65kg x 2g = 130 )
But If You wanna increase muscles mass and fat loosing  You need increase eating protein . I ben working on calculations right now to customise my diet plan .

My work out plan is going to be little different because , I'm going to train for triathlon . I 'm gonna let Everyone know How I get on this whole plan :)

My 30 day challenge

I don everything what I plan for last week so I think I'm ready for 30 days challenge . I wanna have a 6pack ( at least a 4 pack hahaha) .My plan is to increasing strengh work out up to 6 days/week and cardio 5days /week . Thats not everything  , like u all know work out is only 30% of success . 70 % is nutrition plan so ....Its going to be some changes.... I need to eat more lean , less bad carbs more good one , more veg and fruit ,and less sugar . You have to think ahead , so I have to plan my work out week and my grocery shopping .

Shopping list :

•  500g of red grapes 
• 1 kg of green apple 
• 1kg of pears 
• 6 vine tomatos 
• mix of frozen veg ( have to be in u freezer all the time just for in case ) 
• 4 chicken breast 
• 2 * 200g of fresh Salmon 
• 12 free range eggs 
• spelt bread or low GI bread 
• lettuce 
• onion 
• cucumber 
• orange juice 
• 1kg of carrot 
• kale 
• celery 
• lemons 
• Natural yogurt 
• low fat cheese 
• soya butter 
• oil olive ( extra virgin ) 

This product is always in my fridge . I also have my protein powder ... so it increase my protein each day ( chocolate flavour )

My today work out : 

• Worm out : 10 squads and jump , 10 minutes of kick boxing , 20 jump and jack .

• 80 squats with 20kg barbell , all legs mussels exercise on machines . 
•  Leg stretching 
• Running for 8.2 km 

My legs are burning but this feeling is amazing  :) I have to recommended Endomondo app for smartphones . Its awesome , Its tells You ech kilometres You don and times u make .

So this is my plan for coming  week ;)  I gonna let u now how its going . Try to updating  my blog everyday :) 

*But the way , my pumpkin pie project was success . Was yummy but a bit too sweet ;)

Planing ahead ;)

Planing Ahead , this is something I doing all the time and this really help me to stick to work out programme ....so I make my plan today for next 5 day ;)

....and I will do my best to stick to it ! Yeah work out is something I love to do ;)

Many people have a question ...

Before hmmm ....I eat good healthy meal with lots of protein and some carbs for example: 2 boiled eggs , 2 brown tots of bread , tomato , lettuce and onion salad or any differed veg ; muesli and yogurt + banana ....I eat this one hour before my training in the gym than After I have snack for example : banana or apple or protein bar ...than I go swimming and in conclusion I go to sauna . After all I usually drink a protein drink. Back home I have nice large healthy meal like Chicken, veg and brown rice .
 Rules Before Work out :

• Eat at least Hour before work out
• Eat healthy , with lots of protein
• low sugar 
• If possible do not drink Coffee

Rules After Exercise :

• Eat Good Protein like Protein shake or bar , this will help make some muscle 
• Up to one Hour after training You can eat any think a specially carbs because its burn everything faster .
• Relax and now You can drink coffee 

I hope I give You some helpful information  :)

.......and repeat ;)

Healthy snack and lunch

Most of the time we spend at work, at school or on the way. If we do not make our lunch box day before then usually we finish by eating junk food or we starving ourselves and on the way home we buy a chocolate bar or bag of chips .....So I ben thinking a lot about this subject today and I add new tab to my blog where I will be added some ideas for  healthy lunch and snack ;) Feel free to use my suggestions.

 Meanwhile I still work it on my 6pack and I can feel the shape of the mussels but i do not see them yet ;) It is really  long process but is wort it. I just bought year member to Gym and Pool in Bay Hotel . I highly recommend this place . .....so .... I ben increase my training for winter time up to 6 days in week now and really stick to my diet plan so I can se my 6pack by end of march ;)

This is how my abdomen look now .....I gonna updata my photos from time to time so You will see the progress ;)

So...... is gonna be louts of lifting , squats and crunches ;)

Motivation

Everyone is motivated by something else ...Some of you like to watch Model Photo to be inspire  , some of you ben inspire by friend....I now one think - Never give up , there is no excuse !!!! Motivation  is everywhere ..I gonna give You some today ....

So u still gonna say : "I have small baby " , I'm to old " ," Is late" or  "Its raining  "...You CAN do this !!!!