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.
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.
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:
It fills up your energy level that you have just spent by amount of good carbohydrates in it
It contains protein to restore your muscles
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!
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
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.
Enjoy! If you are drinking coffee in the mornings, almond milk coffee works perfect with it.
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
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!
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.
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?
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
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