Slowly but surely summer is coming to an end. It’s been a pretty hot summer this year which I hope left you with lovely memories and new friends. Nights in Croatia are getting colder now but days are still hot which made me think about easy ways to cool down.

 

Elderflower juice with lots of ice is usually my favourite to battle the heat, but I wanted to make something better. Something that’s more nutritious and energising but still delicious.

 

Since it’s summer it means a lot of tasty fruit is in season and we have to take advantage of that. Sometimes it’s hard to stick to your five-a-day so smoothies are a perfect way to do that.

 

Today I have for you 3 refreshing smoothies to help you battle the heat of long summer days. But don’t think these smoothies are only for hot days. If you’re cold or the weather is bad bring a little summer and sunshine into your home by trying some of these smoothies.

 

Enjoy!

 

3 Refreshing Smoothies For Hot Summer Days

---

1. Cherry Coconut Smoothie

How can one’s summer go without cherries? The deep red, sweet, juicy deliciousness. Unfortunately, cherries are not in season for long but they carry many nutritional benefits so make the most of them before they’re gone.

 

Cherries are a good source of potassium, vitamin A, calcium, folic acid and fibre. They are packed with antioxidants and help control blood pressure. Also, if you struggle to fall asleep, try eating more cherries on daily basis because they contain melatonin (hormone which regulates sleep).

 

Even though I think cherries are the sweetest when you eat them directly as you pick them from the tree, this smoothie will add a pop of summer to your drink. Add refreshing coconut water and lime and you really do have summer in a bowl!

 

Coconut water helps replenish electrolytes due to high potassium content, it boosts energy and is rather refreshing on a hot summer’s day.

 

Lime is a tiny green super fruit. It’s high in vitamin C (around 32% of your daily intake) and is a great source of minerals such as iron, copper, calcium, magnesium, sodium and other. Furthermore, it is a good source of vitamins A, K, E and folic acid.

 

Ingredients:

• 2 cups cherries (pitted)
• 1 cup coconut water
• 1 tablespoon fresh lime juice

Directions:

Combine all ingredients in a blender and blend until smooth.

 

2. Watermelon Lime Refresher

Sipping on a watermelon smoothie on a hot summer’s day is soooo refreshing and nice. Especially if you drink it in the shade as you smell and feel the breeze across your face and through your hair.

Watermelon is low in calories and high in vitamin C and A, antioxidants and amino acids. It is perfect for hot days due to high water content (92% water) so it helps you hydrate. Because watermelon is almost all water is makes you feel full for longer.

 

It contains lycopene – phytonutrient that has been linked with heart & bone health and prostate cancer prevention. Other than being really beneficial for your health, watermelon tastes ah-may-zing! I say make the most of the watermelon season, eat it on its own, mix it into smoothies, make a salad with it or make it into juice pops.

 

One tip before you start making this smoothie:

 

Since watermelon is very watery your smoothie will turn out watery as well. If you don’t want that and want it more like slushy texture then you will have to pre-freeze the watermelon. Cut your watermelon into small chunks (only flesh, no peel) and take the time to pick out all the seeds. Place watermelon chunks into freezer bag and freeze for 6 – 8 hours.

 

Strawberries are optional in this recipe so if you’re unsure make one smoothie with and one without strawberries. They will add a bit of sweetness to the drink and they go nicely with the watermelon.

 

Because strawberries are packed with vitamins and minerals and are rich in fibre and antioxidants they bring amazing health benefits. From improved heart health and anti – aging effects to reduced hypertension and boosted immunity.

 

Ingredients:

• 2 cups watermelon (seedless and peeled)
• ½ lime juice
• Water
• Ice cubes
• Handful of strawberries (optional)

Directions:

Combine all ingredients in a blender and blend until smooth.

 

3. Summer Sun Smoothie

Last but not least, bring a little sunshine with this refreshing smoothie. It tastes awesome and will make you forget about how hot it is outside in seconds.

 

In this smoothie, out of the fruit, we will be using oranges, raspberries and bananas. In one word – yum!

 

Oranges are mostly known for their benefits during winter cold/flu season and even though it hasn’t been proven that they help with cold/flu, they definitely aid your well – being.

 

Bursting with vibrant orange colour, oranges are packed with vitamins (C, A and B), minerals (calcium, potassium), fibre and antioxidants.

 

Oranges boost immune system, lower cholesterol, promote heart health, regulate blood sugar, they’re good for respiratory system and help you achieve radiant, glowing skin.

 

Raspberries are rich in antioxidants which can help fight ageing and prevent cancer. These delicious, soft, juicy berries maintain cardiovascular and eye health, boost your mood and memory, have anti – inflammatory properties and aid in weight loss.

 

Coming to the most popular fruit in the world – bananas. Bananas contain a good amount of fibre, potassium, vitamin B6 and manganese, as well as other vitamins and minerals. They can help lower blood pressure and reduce the risk of cancer and asthma. Due to fair amount of fibre, bananas aid in digestion and help promote regularity.

 

Last ingredient we will be using in this refreshing smoothie is mint leaves. Mint is well – known mouth and breath freshener. Aside that, mint aids in digestion, helps with nausea and headache and aids in weight loss.

 

Ingredients:

• 2 oranges (peeled and segmented)
• ½ cup fresh raspberries
• 1 medium banana (peeled)
• 3 fresh mint leaves
• Water

Directions:

Add all the ingredients to a blender and blend until smooth.

 

Let me know in the comments which of these refreshing smoothies is your favourite and what else you like to do to cool down on a hot day when you’re stuck at home.

 

Stay awesome,

M, xo

Procrastination is something we all deal with. Whether you’re a student, athlete, employed, unemployed, etc. you’ve been down the procrastination road.

 

To procrastinate means to intentionally delay or postpone something that needs to be accomplished. Every day we face with important tasks that need doing, however, we come up with the most ridiculous excuses to not do them.

 

Either too busy or too tired, too stressed, too broke, it’s not “the right time”, you just want to take a break from everything, blah, blah, blah…

 

 

“I’m very busy doing things I don’t need to do in order to avoid doing anything I’m actually supposed to be doing.”

 

 

I feel like there are two types of procrastinators. The ones that go on making jokes about procrastinating and actually not caring at all and the ones that care so much it stresses them out which eventually leads to them giving up on doing anything.

 

Doesn’t matter what type of procrastinator you are, if you’re reading this you want to take action, do something about it and that’s already half of the work done so congratulations!

 

The other half is putting into practice everything you read and learn about stopping procrastinating.

 

Below are my 7 favourite ways to stop procrastinating and beat all those excuses that come up so easily. Read them thoroughly, apply immediately and start taking control of your life.

 

After all, the best way to get something done is simply to begin and life rewards action.

 

 

7 Ways To Stop Procrastinating

---

 

#1 The 2 Minute Rule.

This has to be the most common advice when it comes to battling procrastination and it is so for a reason. It works. The 2 minute rule comes from David Allen’s book Getting Things Done.

 

Basically, the rule is if you have to do something and it will take you 2 minutes or less – do it immediately. Just think of all the little things that can be done so quickly but instead they pile up.

 

Washing the dishes right after your meal, putting dirty laundry in the basket, replying to an e-mail or a message straight away, taking out the trash, cleaning the coffee table, making the bed, etc.

 

 

#2 Set A Timer For Each Task.

Setting a timer to do all your important tasks is something very similar to Francesco Cirillo’s Pomodoro Technique. In his technique Francesco suggests 25 minutes of work followed by a short break. For every four 25 minutes you take a longer break.

 

My advice is to do it a little bit differently. Make a list of all the important things you need to do in a day. Roughly estimate how much time each task would take to get done. Set a timer and get to work.

 

For example, you decide to clean the house for 30 minutes and once the timer is up – you stop. What’s done is done. If by any chance you have 2 – 5 minutes of work left, do it, otherwise take a little break and move on to the next task.

 

 

#3 They Say Hardest Task First, But…

Most of the articles I read on how to stop procrastinating and becoming productive said you should tackle the hardest task first. I used to recommend this myself as well because I actually practiced it.

 

You know, you do the hardest task first and then it only gets easier, it makes sense. However, this method doesn’t work for everyone. Some people function a lot better when they do things the other way ‘round. It’s kinda like a warm – up for tackling big, important tasks.

 

So they start with the easiest, simplest task and work their way up to what really needs doing.

 

My point is you have to find what works best for you. It doesn’t matter in which order you do things as long as you do them. There are no specific rules, only guidelines to help you.

 

If that really is doing the hardest task first – then do so. If it’s starting with a less important task – do that.

 

 

#4 Make Plans But Take One Day At A Time.

There’s a busy week ahead of you, or maybe even a busy month and you just don’t know where to start. Take the time to write down all the important things you need to do in the upcoming days/weeks/month.

 

Your mind will be clearer and you’ll stress a lot less, trust me. You will know exactly what to expect and have time to find the best way to deal with everything.

 

There will be no space or time left for procrastination as you planned ahead but take it one day at a time.

 

 

#5 Do What Needs To Be Done.

Probably the simplest advice I can give you but not so easy to put into practice. Honestly, I don’t know why most of us humans struggle to do what needs to be done. We simply tend to postpone things until the very last minute.

 

On the bright side, there’s a great method I came across that will help you get things done. It is called the Eisenhower Matrix. It helps prioritise tasks by urgency and importance so you can really focus on your most valuable tasks.

 

Here’s how it works.

 

 

#6 Remove Distractions From Your Surroundings.

Best and most effective way to beat procrastination is to get rid of all the possible distractions.

 

Turn off your smartphone or place it in a different room, turn off Stevie the TV, and clean your workplace.

 

Lastly, if there are people distracting you, either move away from them or ask them nicely for some quiet time while you get things done.

 

 

#7 Don’t Put Extra Stress On Yourself.

Procrastination is a problem, no doubt about it. However, stressing over things you didn’t do but should’ve done isn’t going to help.

 

I used to be one of those people that have 20 tasks on daily ‘to – do’ list then I’d get disappointed and angry at myself if I didn’t get everything done. An approach like that is pretty crazy because getting so many things done in a day is unattainable and exhausting.

 

It took me a while to realise that but right now my focus is on doing what needs to be done. I know how to separate important and urgent tasks from the less important ones. In exchange that helped me stop procrastinating and it increased my productivity.

 

Currently each day for me is different because there’s a lot going on. Some days I’ll get home at 5/6pm, get my workout done, eat and go to bed. Before I would be unhappy with that but now I don’t stress about it.

 

If I know I did everything I could in a day there’s no point stressing about anything. Just being grateful for what I did do, making plans for the next day.

 

 

Guys I hope you found this helpful. I wanted to make it as simple as possible yet effective so you can implement these tips straight away. Let me know in the comments which of these tips you like the most and what else helps you stop procrastinating.

 

Stay awesome,

M, xo

They say that motivation is like a wave. It comes and goes; some days it’s not even there and some days it’s really intense. You need to understand that you will never be motivated every single day.

 

Even the most successful people aren’t motivated all the time. What they have is ‘do what needs to be done’ attitude, determination and dedication. However, having motivation makes things a lot easier.

 

Whenever your motivation is high take advantage of it. Do the hardest task on your to do list or something you’ve been postponing for a long time.

 

Today’s post will be short and sweet and in pictures only. Check out below which quotes spark motivation in me and help me stay productive throughout the day, as well as help me make better plans for the future.

 

Leave a comment below and tell me what motivational quotes help you.

 

 

10 Motivational Quotes To Help You Succeed

---

 

#1 Work hard in silence, let success make the noise.

 

#2 Wake up with determination, go to bed with satisfaction.

 

#3 Do something today that your future self will thank you for.

 

#4 Success is achieved by ordinary people with extraordinary determination.

 

#5 The fact that you aren’t where you want to be should be enough motivation.

 

#6 One day or day one. You decide.

 

#7 Don’t wait. The time will never be ‘just right’. Start where you are. Use what you have. Do what you can.

 

#8 Get shit done.

 

#9 The most dangerous risk of all – the risk of spending your life not doing what you want on the bet you can buy yourself the freedom to do it later.

 

#10 Stay humble. Work hard. Be kind.

 

Stay awesome guys,

M, xo

 

Guess who’s back? I have finished the first part of lectures in driving school and my first exam is next week so now I have a little more time to write.

 

Today I want to talk about ways to maximise your workout. Our lives are incredibly fast and busy so there is no time for half – assed workouts. You gotta be 100% in this.

 

If you’re setting aside time to work out then you gotta put in the effort as well, make every workout count! Here are:

 

 

6 Ways To Maximise Your Workout

---

 

1. Never skip warm up and cool down.

I don’t know about you but I’m a proper Tin Man if I don’t warm up before a workout. My muscles are stiff and I can’t get full ROM if I just jump straight into workout.

 

Warm up and cool down should each last at least 5 minutes. And I know I know, when you add that to your ‘workout time’ it’s too long, you don’t have time for it, you just wanna get the workout done, etc. I’ve been there and those are only excuses, nothing else.

 

Warm up is important to gradually get your heart rate up, increase blood flow and allow bigger range of motion.

 

On the other hand, cool down is important to gradually bring the heart rate down, stretch out muscles, prevent soreness and increase recovery rate.

 

Both warm up and cool down prevent injuries and allow you to get more out of your workout.

 

 

2. Pay attention to posture.

Correct posture is so so important, especially when working out. On day to day basis it’s important to keep a proper posture in order to avoid certain problems. Problems such as back, neck and shoulder pain, headaches, weakness and fatigue.

 

But when it comes to working out correct posture and form are important to avoid injuries and get the most out of your workout. Last year I injured my back pretty badly due to wrong posture and wrong breathing at the wrong time.

 

What’s scary is that it’s only little tweaks that can put you out of gym for a month or even longer.

 

If you pay attention to your posture and alignment you’ll:

• be able to lift more,
• make your workouts more efficient
• reduce the risk of injury to minimum

Remember: never be too shy or too proud to ask for help. If you’re unsure how to perform a certain exercise – ASK someone who knows how to do it rather than trying to figure it out on your own.

 

 

3. Keep an eye on rest periods.

This one is an important one if you want to maximise your workouts and take it seriously. How many times have you seen someone at the gym staring at their phone during rest periods?

 

As the time goes on their rest periods become longer and longer, to the point where they end up sitting down and continue staring at the phone. To me personally, it’s like “why did you even come to the gym? Why bother?”.

 

The point is, if you set your rest period to be 60 seconds then freaking make it 60 seconds. When it hits 50 seconds start preparing for the exercise you’re about to do. Keeping an eye on rest periods makes your workout more efficient as you’re not wasting time.

 

 

4. Don’t forget recovery.

Ahhh, one of the best, and also most important, part of a workout regime. Recovery is crucial if you want to maximise your workout. Your body needs time to repair and strengthen the muscles and that can be achieved through quality recovery.

 

Quality recovery consists of nutrition, hydration, self – myofascial release, sleep and stress management. All are equally important so make time to recover and allow your body and mind to adapt to the stress of exercise.

 

 

5. Listen to music.

I don’t trust a person who can work out without listening to music. If you can do it, you’re a weird human.

 

Music is such a powerful tool. It makes you feel stronger and helps you push harder. It also makes the workout go by a lot faster especially when you have an awesome playlist.

 

 

6. Keep it fun.

I’m one of those people who need something new in a routine every week or so. I stick to weight lifting and yoga but I take one day in a week to do something different.

 

I either do boxing, dancing, swimming, or learn new yoga and calisthenics moves. Switching things up a bit makes me excited for workouts, it keeps my muscles guessing and makes me feel awesome when I learn a new move/exercise.

 

For the last couple of weeks I jump rope as part of my warm up. So far it’s still very entertaining for me and I really enjoy it.

 

After all, that is the key to sticking with your workout program – to have fun. Workouts aren’t meant to make you miserable. They’re meant to make you feel happy, excited, accomplished and satisfied. 

 

 

Guys, feel free to write in the comments what else you find crucial to maximise your workout. I am always keen to hear your advice/tips and thoughts. Also for all the women reading this on 8^th of March, Happy Women’s Day!

 

Stay awesome,

M, xo

Hey there, welcome back! I hope you’re doing well and working hard towards achieving your goals! I have a quick little announcement to make and unfortunately it won’t be a good one. I’m putting this out there in case you wonder where I am.

 

This Monday I started my driver’s ed and suddenly life got rather busy. However, I wish to make this process as less stressful as possible and dedicate my time to daily classes so I can learn as best as I can. I find the whole situation pretty important therefore, I am taking a little break from writing so I can fully focus on driving school.

 

The break won’t be long at all so don’t worry. This week and the week after that there won’t be any new posts on the blog but the second week in March I am back in action! In the meantime I will still work out regularly and make sure I eat healthy so you do the same, no excuses!

 

In case you have a topic you would like me to write about leave in the comments or send me an e-mail. I’ll gladly look into it and write about it! Stay awesome in the meantime and I’ll talk to you again in two weeks,

 

Mona, xo