Wednesday, April 17, 2013

5 HOURS FOR HEALTHY LIFE!!!!


Regular physical activity helps improve your overall health and fitness, and reduces your risk for many chronic diseases. Fitting regular exercise into your daily schedule may seem difficult at first,giving you the freedom to reach your physical activity goals through different types and amounts of activities each week.There is 7 days in a week you need to find 3-5 hours in that 7 days to live healty life style!For me one day without workout is bad day because i enjoy every training!
Its easier than you think.....

Sunday, April 14, 2013

QUICK SMOKED SALMON SALAD


Need some lunchtime salad inspiration? This one is so easy and takes only 5 minutes to make!


Ingredients:


Lettuce

Smoked salmon

Sweet peppers

Sundried tomatoes

Capers

Pineapple

Cherry tomatoes

Mix together, drizzle with balsamic vinegar and olive oil and enjoy :)

Wednesday, April 10, 2013

COFFEE - GOOD OR BAD FOR TRAINING?




How does caffeine affect your body, especially when training?


We're not here to say whether you should or shouldn’t drink coffee, as everyone’s body is different and we all respond in different ways, but the pros and cons below can help you to make a better informed decision!

PROS


-Increased energy

-Can reduce muscle soreness after a workout


-Acutely, caffeine can increase the basal metabolic rate and enhance fat oxidation during exercise. It has been shown that plasma levels of free fatty acids increase 50-100 percent following caffeine ingestion. Thus, the increased availability of free fatty acids may lead to a glycogen-sparing effect and thereby delay fatigue. (according to triathlete.com)


-Can improve continuous exercise time to exhaustion. This effect appears to increase as the duration of the event exceeds 30 minutes, but caffeine has also been shown to enhance performance during incremental exercise protocols lasting eight to 22 minutes and sprints lasting less than 90 seconds (according to triathlete.com).


-Contains antioxidants antioxidants and polyphenols like chlorogenic acid and melanoidins.


-University of Utah scientists found people who drink four cups daily are 39 per cent less likely to suffer from cancers of the mouth and larynx. Four cups can also reduce the risk of type-2 diabetes.


CONS


-Cholesterol. Heavy consumption of boiled coffee elevates blood total and LDL      (“bad”) cholesterol levels.


-Coffee  can cause rapid or irregular heartbeats (cardiac arrhythmias).


-Dehydration - if you are training hard and sweating you should already be drinking a lot of water. Coffee is a diuretic,and if you drink a lot you will be losing even more fluid, so should be increasing your water intake even more, especially if training.


-Disturbance of sleep. Caffeine increases adrenaline and cortisol - its stimulant effects will make it more difficult to sleep and can increase agitation and stress.


-May increase risk of heart attacks.

Tuesday, April 9, 2013

TRAINING AND HEALTHY EATING - LIFE HABIT !!!!


Every day i meet new people with different goals,problems,different way of thinking about training and eating.
Most comon thing i hear every day is "can you please recommend me some diet?"
Honestly i think we should all stop using that word "diet" we should use only term healthy eating!!!
Whad diet means? its proven that 90 percent diets dont work or they work one period.
Every diet have stages:
1. we decide we will use some diet
2. we follow diet
3. back to old life style because we get bored of that diet

Maybe sounds a bit funny but its true,diet means we eat similar things all the time there is so many i know,atkins diet,hig protein diet ect problem with them there is no maintaining phase.
Proper way of thinking is to eat 5 small meals a day (breakfast,snack,lunch,snack and dinner),they all should be small meals protein based and complex carbs based (meat,vegetables),plus snacks like nuts,fruits ect...
We should eat things that mother earh made for us and to avoid processed food,junk food,fizzy drinks...
Nobady says we have to eat like that all the time and be snobs i have to admit i eat chocolates all the time :) but i workout hard and i try to eath healthy 80 percent of time!

Conclusion: for sexy body we need hard work in gym and HEALTHY EATING :)
Will give you couple months to try,you will see that i was right ;)

Friday, April 5, 2013

DELICIOUS RICH, DARK ORGANIC AND RAW CHOCOLATE!



If you like dark chocolate you will love the taste of these raw and organic homemade chocolate chunks! What's great about them is that you don't need to eat large quantities to satisfy your chocolate cravings - they are rich yet delicious!
 

 

INGREDIENTS


10 Tablespoons Raw Organic Cacao

10 Tablespoons Organic Coconut Oil

6 Tablespoons Organic Coconut Sugar


Mix together and pour onto a baking tray covered in cling wrap. Place in the freezer for 5 minutes, break into chunks and enjoy!


Alternatives: You can add anything from nuts to fruit to muesli to make it more tasty! My favourite combination is shredded coconut and slivered almonds!


Warning: Can be seriously addictive!

Thursday, April 4, 2013

KETTLEBELL WORKOUT!!!!!


Kettlebells are great tool to make great full body functional workout!
Small tip when you plan full body workout (or in this case circuit workout) always start from big muscle groups like legs,chest,back to small ones like biceps and triceps,also start with some compound exercise like squat press,swing,snatch to warm up your joints (5-10 min on bike or any cardio before to increase body temperature)

Example :

1. KETTLEBELL SWING - 20 repetitions


2. KETTLEBELL PUSH UPS - 20 repetitions


3. KETTLEBELL LUNGES - 20 repetitions (10 each leg)


4. KETTLEBELL BACK ROW - 20 repetitions


5. KETTLEBELL SNATCH - 20 repetitions (10 each arm)


6. KETTLEBELL RUSSIAN TWIST - 20 repetitions


7. KETTLEBELL SUMO SQUAT - 20 repetitions


8. KETTLEBEL CURLS - 20 repetitions

9. KETTLEBELL TURKIS GET UPS - 20 repetitions (10 each arm)


10. KETTLEBEL TRICEPS EXTENSION - 20 repetitions




* Try to repeat this circuit 2 times (depend on your fitness level)
* If you are beginner make combination of super-sets like upper/lower body ( kettlebell squat with kettlebell row for example)
* To progress you can decrease resting time between sets,take more weight,choose harder exercises...

LET ME KNOW WHAT DO YOU THINK ABOUT THIS WORKOUT AND I HOPE YOU ALL ENJOY ;)

CHEAT MEAL!!!!


http://lovefitnesseducation.com/2013/04/04/cheat-meal-cheat-day-or-cheat-weekend/
Great article from my favorite fitness web page!


Tuesday, April 2, 2013

QUICK CINNAMON, BANANA AND COCONUT SNACKS

Do you ever find that at times during the day you really want to snack on something sweet but there's nothing around that's healthy? Avoid midday 'snack attacks' with these quick and easy healthy treats! 


Ingredients

1 Cup Coconut Oil
2 Eggs
2 Cups Quinoa Flour
1 Cup Coconut Flour
2 Cups Oats
2 Tablespoons Honey
2 Mashed Bananas
2 Tablespoons Vanilla Essence
1/2 Teaspoon Baking Soda
1 Teaspoon Salt
1 Teaspoon Cinnamon

Mix together in a large bowl and roll into balls.


Bake for 15-20 minutes on 180C or until light brown.

Pop them into your gym bag or lunch box and enjoy!