Fash + Fit

It was a bit of a risk to combine two different industries and expect a good result. 

Fashion – the word associated with runways, glamour, style trends. 

Fitness – Health, gym, marathons.

They are different so how can I really pitch them to be together? I can explain:

Attitude

Coming back to my previous topic about motivation – who are you training for? For yourself? To impress someone else? If you set up the right and healthy attitude, you train to look good for yourself. You want to look healthy, fit, skinnier or toned – all depends on your personal goals. Now, let’s take Fashion. If you are interested in Fashion, you probably have or aim to have a good sense of style and after important Fashion trends. You pay an extra attention to what you wear when you come out. You are getting ready before an important business meeting. What do you need Fashion for? Same thing again – for yourself? Impress someone at one event? Wear someone glamourous for horse races at Randwick? 

You start with the right attitude. You understand that things you build in life starts from you. If you have ever had an experience to move to another continent when you are a teenager that doesn’t know what she wants, you might come to realisation that you have to build self base before you can build something else in life. I cannot build my life looking at someone’s one – I need to look at what I do. I cannot get impressed by someone’s achievements only – I need to set up something for myself each month to feel I am moving. 

Attitude by @Angela_alina

When you go to the gym, you may notice more and more people are “dressing up” to the gym. Not literally. But trying to wear right sports gear, good active lifestyle brands, etc. Many fitness blogs suggest to wear “cool” gym wear to boost motivation to exercise more. I can definitely see the link between those two. You start with the attitude. You want to see yourself successful, fit, healthy and stylish. It is not a secret that you might be toned and skinny and look quite sexy but if you wear a dress that look like a bag for potatoes on you, your toned body disappears. And, of course, you can buy the most expensive suit from the best Italian designer – it probably looked so gorgeous on the runway – but it looks ugly on you because your body is poisoned with junk food, lack of movement and first signs of ageing.  I like to see and promote more on my page fashion in fitness.

It is not only wear something trendy at the gym but wear Fashion and Fitness within you..

Legendary Wine Diet 🍷

I got to the stage to share one of those iconic diets that has blown up minds of my friends and family. 

It doesn’t sound like it is legit but trust me – whatever I place in this blog, I have personally tested before sharing. 

Red, red wine…

It can be white too as long as it is a dry wine. 

All depends on your preferences but, yes, it is the wine diet!

I got the raw idea of this diet when I had explored it. I would also like to share some other tricks that I missed out when I firstly found this diet. 

Identified benefits and results 

First of all, a quick cheat sheet about DRY wine:

  • It has low to zero carbs according to laboratory research in Washington (sounds good, hey!) 
  • It has zero fat BUT it still contains enough calories to be able to put on weight 
  • It drops your blood sugar level 
  • Your body uses different technique to digest wine
  • Red wine has resveratrol, a plant polyphenol chemical that turn body white fat (“bad/obese fat”) into brown fat that is a healthier option of body’s immune and protective system and easier to be burned
  • Wine has fewer calories than beer or heavy spirits 
  • One bottle of dry wine can contain 570-750 calories – depending on the alcohol percentage 
  • Red wine has more vitamins and minerals than white wine. 
  • Red wine in moderation is good for your heart as it increases HDL cholesterol (“good cholesterol”) and decreases LDL (“bad one”)

The Wine diet can be considered as a separate dieting stream or be trailed as a part of the Mediterranean diet. As you might know the Mediterranean diet is based on the idea of consuming a lot of plant-based food together with some amount of dry wine. 

I have seen positive results of the wine diet for around 3 weeks allowing me to loose 1.5 kg in the first week, 1.1 kg in the second week and 1 kg in my third week. So, the verdict – the diet is working!!! 

Duration of the diet: MUST NOT exceed 3 weeks

Results: 3.6 kg down

Feeling: no craving, starving feeling (if you follow the instructions below)

Enjoying my favourite races with a refreshing glass of Pinot Gris

However, before explaining the algorithm of the diet, I would like to continue with some downsides of the diet. I am not a nutritionist or a school teacher so I am not going to tell simple things about alcohol effect on your body. Any side effects described below are purely related to the wine diet. 

Side Effect to consider

The progression has stopped after 3 weeks due to some side effects of the diet that were not revealed before.

Any dry wine significantly drops your blood sugar level – therefore, you might end up at the kebab or pizza shop after a good night out drinking wine. You feel much hungrier when there is a presence of alcohol in your blood. Your craving is increased to maximum – if you are a person with low self-control, this diet is not the right for you. 

Moreover, as said above, your body uses different technique to digest wine. This is where many people who has described this diet before put the full stop. What does this technique include? How to make this technique work for you, not against you? 

Our body functioning is a very smart system. When it is attacked, it will use all its effort to fight with an “enemy”. Alcohol toxin is an enemy for any body. Therefore, your body will stop ANY digesting activity and stops what it has just been doing to prioritise “work on alcohol toxins”. Which means when you have eaten simple carbohydrates or saturated fats before wine, it will turn them into your white body fat, no matter if you haven’t eaten much before and your body needs that “energy”. When you have eaten similar crap after wine consumption because  your food craving was high, it will also turn into same fat storage. This is how you can gain weight from the wine diet.

HOWEVER, if you eat enough “absorbing” and lean food, it will assist your body to work on toxins and leave the positive results from wine consumption. 

In addition to it, I love my strength trainings that are aimed to reduce my body fat and gain some muscle weight instead. Same procedure here – your muscles stop developing when you have alcohol toxin in your blood as your body needs some time to fight with the new “enemy”.

Avoid rewarding yourself with a glass of wine after a good strength or HIIT training. Try to pick your High intensity trainings when you are not planning to go out for a fair few hours after that (your body recovers muscles differently depending on a number of factors i.e. age, gender, metabolic rate, etc.)

We got to this stage – Wine Diet 1:1 

If you are still reading this and believe it can work for you, here below what I did to have positive results of my wine diet. Please note that the results will gradually decreased and bring your more negative effects than positive so I would not recommend to keep the diet longer than 3 weeks. 

You MUST include a lot of green leafy food and good fats in every day of your diet! Some partition of protein should be included in any main meal of the day.

PART I – Morning 

As I am a morning person, I would typically end of at the gym or run in the morning. Hence, I would it breakfast rich in good carbs, vitamins and minerals. My typical breakfast would be Cocao Oat Bowl that I have described before here 

https://fashfitbox.home.blog/2019/05/18/cocoa-oat-bowl/

 The breakfast meal would include some fruits and fresh fat free yogurt. In that case, my morning tea would include 10-20 gram of peanut butter to fulfil some good fats in my body (Cocoa Oat Bowl is originally almost fat free). If I am after more “proteiny” breakfast option, I would go for egg whites omelette with a plenty of spinach or rocket. My morning tea would include a piece of fruit. 

PART II – Afternoon 

Feel it up with protein – a good piece of grilled chicken, salmon or a sirloin beef steak. I am always a bit flexible with lunch option as long as it has a plenty (up to 30 gram or more) of protein and green leaves – Italian 4 leaves mix is perfect for it. Include some vitamin enriched vegetables such as pumpkin, tomatoes, sweet potato, etc. I love to include 20-30 grams of cheese or 50 grams of avocado to fulfil good fat.

Afternoon tea – something simple, raw, non-carbohydrate food. It can be a piece of cheese or a protein bar. The most important here is to keep it one-stream i.e. good fat or protein, no carbs. It MUST be more filling than morning tea snack. 

PART III – Dinner time

Here we go! Time to crack a bottle of nice Pinot Noir (or different dry wine depending on your personal preference). Instructions:

Have a one-stream food with it so the alcohol toxin doesn’t hit you and your health. Options:

  • Cheese – blue vein, mild cheeses, just as it is, no crackers or carb food
  • Low fat ricotta or cottage cheese with celery and carrot sticks 
  • A piece of chicken, ideally, no more than ¼ chicken

And now you can enjoy your 2-2.5 glasses of wine. After one glass you may notice that your appetite has decreased, however, it is still important to consume some one-stream food (as above) to avoid bad influence of alcohol on your body and future craving feeling. 

Happy Dieting 🙂

***As said, this is the guideline for a healthy option of the wine diet only, no alcohol promotion and irresponsible drinking can be associated with the article.

Research found during trail diet weeks:

Drinking red wine is good for you — or maybe not

Watching your sugar intake? Toast to dry wine.

Drinking a plenty of red wine won’t help you lose weight

Ask the Diet Doctor: Is Red Wine Worth the Calories?

Go for Green – Dinner Bowls

I have to share this as it seems working. I put on my old jeans today. When I wore them last time few months ago, it was a slight effort to put them on. It was morning and I put them on not thinking much about it. Only on my way to work I realised that they felt pretty loose on me.

I think I can thank my green dinner bowls. The main idea behind is having various greens and light digestive protein together.

As to light digestive protein, you can pick:

  • Chicken – 150 gram
  • White fish – barramundi is great – 120-150 gram
  • Salmon – never go wrong with salmon – 100-150 gram
  • Tofu (for VG or vegans) – 100 gram

Greens..get creative – make a variety. My top favourite is asparagus, spinach, 4 leaf mix, sprouts, zucchini.

Grilled chicken with snow peas, spinach, asparagus and ricotta

Try to avoid overcooking any of the ingredients is my main rule while cooking. All the ingredients are light and easy to absorb by your body. You can add 40-50 gram of smashed avocado and some spices if you like.

I started this type of dinners a few weeks ago and I can the outcome:

  • Less bloating in stomach
  • Feeling more energy to workout next morning
  • No hunger in the morning

Greens help to absorb any bad elements and toxins from your body. Light protein is digested in your body within 2-3 hours which make you sleep better at night.

Cocao Oat Bowl

Breakfast is the most important meal for me. I created this breakfast for myself back that long time ago when I chose healthy lifestyle. When you go to a nice cafe or restaurant, you can find a section “chef’s selection” or “everyone’s favourite” – this breakfast is my “Angelina’s favourite”. 

Interesting to mention that you can play around with some of the ingredients but they all must fall in a healthy category of ingredients that can increase metabolism, provide additional antioxidants or filled with vitamins.

The meal is approximately 350 calories and better be eating after good cardio training for a number of reasons:

  1. It fills up your energy level that you have just spent by amount of good carbohydrates in it
  2. It contains protein to restore your muscles 
  3. It is delicious and chocolatyyyyy – exactly what you need to avoid huge sugar craving 3-4 hours after HIIT training 

One more benefit before I start – it takes 15 minutes to make this one! 

Ingredients:

40 gram quick oats 

2 kiwi fruits

80 gram fresh or frozen berries 

160 gram fat free yogurt (depending on preferences, you can choose full fat one) 

15 gram cocao powder OR 10 gram crashed 90% dark chocolate 

“Angelina’s favourite choice”!

Method (easy AF!)

Boil water for 2-3 minutes, add some berries there (I like to add frozen berries as it is easier to store them).

Peel 2 x kiwi fruits from the skin (personal preference – if you like them with skin, it is up to you) – add to the bowl. Kiwi is a great source of Vitamin C; depending what you like, you can have apples or bananas instead.

Add 40g of quick outs to the boiled water with berries. Wait another 2-3 minutes until ready and berries gave up some flavour to oats (Yum!). Berries are natural antioxidant, oats are great to speed up you metabolism rate.

Add berry oats to the bowl.
Get your favourite yogurt. My personal preference is 160g yogurt pots from Chobani or Danon. They are fat free (I know that it might be not great for someone but I prefer to get good fat from other products throughout the day such as peanut butter). Moreover, these two brands offer yummy flavours and they are natural without adding any sugar. All natural greek style yogurts contain probiotics and filled with at least 15 gram of protein per portion.

Add yogurt to the bowl. Top up with the Cocao powder. Cocao – fantastic for detox and famous for its antioxidant effect. It may also assist with reducing sugar craving in the morning.

And now just mix it. It helps to cool the oats down as well.

Ready in 15 minutes and SOOOOOO delicious
Can be combined with almond milk coffee (add on another 50-60 calories)

Enjoy! If you are drinking coffee in the mornings, almond milk coffee works perfect with it. 


Share your favourite breakfast ideas!

HEALTHY CHOICES 🌱

Eventually, you will come to the point where you need to make a choice: work towards being skinny or work on your fitness and lean muscle. 
Either can be good depending on what you want to achieve. My choice is to be and look healthy and fit..especially when I wear swimwear 

👙 Swimwear set from @cheekyswim_

Also, do not be afraid to TREAT YOUR BODY! I came across so many people who have enormous feeling of being guilty for eating a piece of chocolate or having few sneaky chips while watching a movie.

There is a constant circle that you have to break: eventually you will experience craving (even if you are eating super clean), you will satisfy your craving and the sense of guilty pleasure will pressure you. The pressure will develop extra cortisol in your body. Cortisol is the stress hormone that doesn’t bring any good to you: tiredness, weight gain, infections, anxiety, etc. Moreover, you can get stress eating and consumer even triple times more than you have just eaten. I have gone through a lot of stress overeating situations and it takes time to break this..

Just relax and let your self to let it go sometimes!

Photo by @stewartdouglasphotography 💃 Stylist and make up  @angela_alina 🤩 

Eat well and clean including lean meats, healthy fats and complex carbs and your body will thank you. You will feel better; your metabolism will go up; your skin will clear up and glow

Have a cheat day when you can have a sneaky drink 🍸 and a piece of chocolate 🍫, and your body will be challenged. When it’s challenged, you will get boosted metabolism, serotonin level will go up and you will get a better resistance from sugar craving for the whole week ahead. 

When you are working on events and attend events, your healthy dieting can be affected by the social aspect of your life…just enjoy @angelinaalina


Tip #1 – Before you start workout

Setting up the goals upfront – this is something that will help you keep moving forward. 
The clearer and realistic you are, the better result you achieve, and better you feel. 

When you walk in to the gym or start your training, you need to understand what you are doing it for. What you want to achieve.

The most often goals that personal trainers hear from their clients are weight loss, body shape, toned body, become healthy, etc.

It is all realistic and achievable, however, there is more clarity needed. Let’s say, you want to lose weight. Great! – how much to do you want to lose? Well, maybe, like 5-10 kg. Ok, how can you measure it? What you mean?

All about setting S.M.A.R.T. goals up

This is where people who start their gym adventures without well-qualified personal trainer or proper supervision normally WALK AWAY and GIVE UP because they don’t see the results or even hurt themselves.

You want to lose weight. There is a check list for you:

#1 What’s your current weight? Make sure you scale in the morning before your breakfast or even liquid for the most accurate results. Check that the scales are working properly

#2 What’s your height? Ideally, your weight should be calculated as Height – 110 = Body weight for healthy functioning (+- 10)

#4 Understand your intensity. The more extra weight you have, the faster you will lose it at the beginning. You need to plan your exercise timetable every week.

#3 Create a nutrition proportion. This is where I can help you. Our bodies need three main macro nutrition elements such as Carbohydrates, Fat and Protein. The best proportion will be more protein lesser carbs and can be circulated around P.: 40%; F.: 30%; C.: 30%. Read my article here for Carb Cycle that can assist with nutrition proportion. As said ask me how to create a nutrition proportion or send me your body measurements and profile details and I can have a look at it.

There are many more factors involved to build successful pathway to achieve your goal(s), however, starting point should be setting up S.M.A.R.T. goals before even touching any piece of gym equipment

Angelina

Keep it Short And Simple

We all want to get back in shape quick, I want as I am very impatient person. Therefore, I could spend hours at the gym…did work but when you got full time work, part time work and your personal life as minimum, not counting events, you start to appreciate your 24 hours more than before. I stopped having too much time in life – I lost my shape. However, getting back to shape is not about work out 💪🏼 for hours, it’s about being smart about it. 


In order to get to shape, you don’t need long exhausting cardio workouts everyday; it is enough to have 45 minutes of weights to achieve the results. ✨ ~ Pick up something heavy (again, be smart). Put it down. Repeat few times. Differentiate it. You are done. ~ ✨

Love to workout because it feels good, not because you feel guilty. Enjoy everyday – and make it different. 
The goal here is not punish yourself for extra meal, not fit into someone’s standards, not being loved by someone. The goal here is to be happy and love what you do.

Actually, I would leave a special place and dedicate a separate blog to a guilty exercising. Based on my personal experience and observation, this is the second worst thing that can happen to you on your way to the healthy life