dream it. believe it. achieve it.

dream it. believe it. achieve it.

21/09/2016

What is fitness and how do I start?

Fitness community is developing faster and faster every day. Media is full of tips and tricks on losing weight, achieving the body you always wanted and so much more. And if you are reading this, then you want to take control over your life and take action to a better, healthier, happier self. Maybe you tried before, but you gave up. Maybe something else has stopped you. But if you want to get back into fitness or just start for the first time, then this is the place for you. You’re here now. You took that first step, so let’s talk about the basics!

 

Firstly, what is fitness?


Physical fitness is a state of health, well-being and more specifically, it is the ability to perform aspects of sports or occupations. Fitness is achieved through right nutrition, physical exercise, activity and good old rest. A well rounded fitness program will improve a person in all aspects of fitness, rather than one, such as only cardio/respiratory endurance or only weight training. (I will talk about the cardio vs. strength training topic in one of the future posts.)

 

Physical fitness can prevent or treat chronic health conditions that were caused by unhealthy lifestyle or aging. There are also more benefits of leading an active lifestyle. When we are physically active our brain serotonin levels are significantly higher. Serotonin is known as the happy hormone. It is a brain chemical that helps move messages throughout our nervous system. It regulates our mood, appetite and sleep/wake cycle. Exercise and certain foods help stimulate the production of this awesome little chemical.

 

So, how to get started?

If you have been inactive for a long period of time then you need to take it slow at the beginning. I know you might want to try out many new things and push yourself hard, but that will only cause your body to get sore and you’ll have to rest for a few days. Then you’re back right where you started. So how can you start getting more active and prepare your body for complex movements?

 

Start by walking. Take 30-40 minute long walks, 4 or 5 days a week. If you live in a flat and you have the stairs – elevator option, choose stairs every time. Walk to your job or to the shops. Leave your car further from your destination and walk the rest. You can also opt for a bicycle. It’s better for the environment and also for your health. Cycling will make your legs work harder and raise up your heart rate faster. Dance. Make a 10-15 minute long playlist and jump around in your bedroom/living room. Do it in your comfy pyjamas or just in your underwear. Get a friend or a family member and go for a hike or explore the forest near you. Go to the park. When you’re with a friend the time will pass by and your activity will seem like fun and nothing else.

 

Once you feel like you’re ready to take this to the next level, start doing something with higher intensity. Like jogging, running, swimming, sprinting and bodyweight workouts. Some of the bodyweight exercises I’d recommend are squats, lunges, step ups, calf raises, push ups, plank, side plank, leg raises, crunches, burpees, frog jumps, etc. You can pick 4 to 5 exercises and do between 12-15 reps and repeat them 3 or 4 times. If you don’t have any ideas on how to combine them, post a comment down below or e-mail me, and I’ll get back to you as soon as possible.

 

In the future, I hope to do a free 4-week workout program, so you’ll be able to download it from my website! Also, if you have any other related questions just leave them in the comments box below! Have a great day,

M, xo

 

16/09/2016

Yummy choc – peanut butter smoothie

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Hi guys! I want to give you a recipe for a quick and very delicious smoothie. This is my go to drink. I always make it when I need a boost of energy or I drink it straight after my workout!

 

The ingredients are quite simple, so this is what you will need:

 

150 ml milk + 100 ml water (use milk of your choice – almond, rice, coconut, oat,…)

1 medium banana

1 teaspoon of peanut butter (roughly 20 g)

100 g Greek yogurt

1 teaspoon of cocoa powder

1 – 2 tablespoons desiccated coconut (roughly 10 g)

protein powder (optional)

smoothie-ingredients-resize-gimp2

 

Directions:
1. Peel the banana, and cut it into 5 – 6 pieces. Add to blender.
2. Add milk and water.
3. Add peanut butter, Greek yogurt, cocoa powder and desiccated coconut.
4. Blend until smooth. Pour into a glass and sprinkle a bit of chia seeds (this is completely optional!)

And that is it, simple and yummy as that! Let me know if you like it!
If you want, you can also add oats for more nutritional value and extra fibre. This smoothie serves one person.

 

This chocolate peanut butter smoothie not only looks yummy but is nutritious as well
This chocolate peanut butter smoothie not only looks yummy but is nutritious as well

 

Nutritional value: (I used 3,2% fat milk and Greek protein yogurt)

434kcal

21,2 fat

39,4 carb

22,5 protein

M, xo

13/09/2016

Introduction

just breathe 16-9

Hello everyone and welcome to my first blog post! I want to summarise what this whole blog section will be about. I don’t want to keep you waiting for too long, so let’s get on with it!

 

What will be the content of my posts?

You will be able to find a wide range of post styles/categories. I will include anything that is related to leading a better lifestyle. You’re maybe wondering: “what does that mean?”. It means that you can read about fitness, workout ideas, yoga, nutrition, healthy recipes, DIY tutorials, beauty tips, etc. Also, I care about the environment and I like to share the things I find useful and helpful. For example, how to do your house cleaning in a more efficient, eco – friendly way! I want to have a few surprises for you with some other ideas, so I hope you come back to this website and enjoy the time you spend on it!

 

How often will I post?

I will be posting weekly – minimum of 1 post per week and maximum of 2-3 posts.

 

My overall message to you is to love yourself and share the love to the people who need it the most. It’s your turn to change the world, so join me on a journey to a better tomorrow. The light in me honors the light in you.

M, xo