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 ! 

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