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#fitness #healthychoices #lifestyle Fitness Journey

“Win the morning, Win the day”

The biggest ‘fitness lie’ I told myself was “I am going to do that really high intensity session after work”.

When work is over and you get back home or wherever you are supposed to be, the last thing you want to think is HIIT. It happens sometimes though, mostly on my days off when I am rested and fresh. However, considering I end up working on my projects 7 days a week sometimes, it is a wrong assumption I would go exercise in the evening.

This is where the power of habits comes in place. 

“Win the morning, Win the day” – something that can describe my morning habit. An energising morning session is something that gives me that fuel and productivity to perform well for the rest of the day. 

I have to admit I was not always a morning person. It was a big big effort to get me out of bed. It sounds like a miracle for me now. It doesn’t matter if I had a big day/night before, my body clock and earned habit of ‘getting up for energy’ gets me out to start my day early. 

Although, it’s important to make sure you’re getting enough sleep and staying hydrated. Experts suggest adults get between seven and nine hours of solid sleep in order for our brains to function at their full capacity. And no, that’s not lay in bed for two hours scrolling on Instagram before having a few hours of interrupted sleep. You can still go out for a party or events (due to a nature of my lifestyle, I do attend a lot of events) and still perform well next day but you need to balance it well. For example, I would not go for a really hard/high intensity session after long day followed by long night out, however, something like 6 kms outdoor jogging is something that helps my body to get back on track and detox itself. 

The other part of my morning habit is consuming at least 500ml of water during or after a morning training session as long as it is before breakfast and coffee. 

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#fitness #healthychoices #japan #lifestyle Travel Uncategorized

Japanese Diet by Angie

I am after easy and enjoable diets as I believe in a few things that I follow.

1) Life is too short – enjoy it! Food is an essitial part of it;

2) I used to limit myself with food – felt horrible, got sick often. You need a proper nutrition in life;

3) Anti-social behaviour – when you are on diet, you are trying to avoid going out with friends as they all eat what you have restricted yourslef.

There are more reasons – just a few in the top of my mind.

Since I had started my Japanese trip yesterday (yes, I am here again!), I would like to share my Japanese Diet that I had already unintentionally followed already. When I weight myself after Japan trip(s) for around 10 days, I am normally 2-3 kgs lighter and this all without much effort.

I am here for 14 days tis time so the result should be even better.

THREE MAIN INGREDIENTS TO INCLUDE:

  • Sushi (or preferably sashimi)
  • Green Tea (heaps – 2 litres a day is great)
  • Greens

FEW MINOR WARNINGS:

  • If you are a female, be careful eat TOO MUCH fish IF you are 1) pregnant or 2) about to get pregnant 0r 3) breastfeeding. Many sorts of fish contains mercury that can damage brain development of a baby. Not my words – check this dietitian out – Leslie Beck;
  • Avoid too much soy sauce. It goes together with sushi/sushimi – true story. But the less you can have it, the better for you. One of my next healthy article to be is about consumption salt over sugar (still in production). Long story short here, avoid sodium that is overpacked in soy sauce. From weight perspective, sodium will hold your body weight; from health prospective, it increases your blood pressure. If you have had some, follow up with green tea as it reduces sodium greatly;
  • Fish is great, but mix it up with other Japanese proteins – tofu is yummy, Japanese BBQ worth a million.

Raw fish gives you a lot of required nutrition for protein intake. Having rice in your diet, will give you enough carb energy boost without any saturated fats. Strive for brown rice though, it is healthier, more nutritious and clearly has a lower glycemic index. Finally, greens, go for special Japanese greens that has A LOT OF good items for your metabolic rate – seaweed salad, edamine beans. And sip green tea everywhere. That’s about it !

Of course, you need to try amazing dishes such as tempura, okonominoyaki, udon, ramen, etc. while you are in Japan. The dining here is outstanding and you definitely didn’t try this in any European restaurants that serves Japanese food. Moreover, they have much lesser preservatives that stops your metabolism. Treat yourself with it.

The whole idea of the diet is to eat clean, stay active (don’t be a boring tourist – get out of bus and explore on your feet) and consume solid amount of green tea that is everywhere in Japan (see my previous blog article about coffee and tea in Japan).

I will be back here for some overview of my first Japanese destination – Tokyo shortly xx

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Uncategorized

Do you know how to measure your workout results?

Normally, you need 6-8 weeks to see the outcome of your trainings and your progression within your goal (obviously, we all different so 6-8 can vary). Mine is around this time.

What about instant result? Do you know how many calories you have just burned? Was it that level of intensity you were looking for? 


Easy rules but worth to remind:

* You want to loose weight, you gotta burn more than you eat
* You want to maintain your current weight, just exercise approx. same as you burn and don’t eat crap
* You want to build muscle weight, push on strength trainings rather than running or cardio

38X Fitness Training in my new EDGII Leggings is just 🔥🔥🔥

It is easy to get confused how much you have eaten just now (i.e. “hidden calories”). Therefore, it is important to have some indication of the workout intensity. Heart radars – yes!

One more awesome discovery.. Edgii Collections, @edgii.team@edgii_collections a growing luxury designer’s brand based in Sydney. When we discovered each other, well, it was a definite collaboration.

The highlight of their collection is the slim-technology leggings, which I can wear in my every-day training plan to lose weight and tone my body shapes (two in one!). The product features caffeine and rose hip oil micro-capsules, and these components help accelerate calories and fat burn. 
Moreover, during/after exercise, the leggings can also compress your legs and stimulate thermal activities which will maximize the effectiveness of your fitness routine. 
What is my favourite part about it is the fact that the small potato chips graphics at the bottom of the leggings changes colour from yellow to white when you sweat (an indication that some calories have been burnt, which is why the leggings are great for the gym). 

Comment below what your favourite gym exercise 🤙🏽
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#fitness

Truth about Pilates

TRY NEW WORKOUTS 🤙

You don’t want to get bored while training – you want to feel energised, excited and happy after a good session. Then you gotta be more creative and try out something different for your workout routine. 


For instance, I like boxing 🥊 so I LIKE TO COMMIT to this type of exercise. However, even enjoying my boxing sessions, I still find it important to differentiate my fitness journey.

💥 Why not to come out and run along the beach or beautiful landscape area?


💥 Why not to try complete new fitness class that you never tried before?


💥 Why not to include the muscle group that you normally haven’t trained yet?

It is important to differentiate your exercise plan. You get used to same trainings, your body does; and it is just boring to do same stuff again and again.

 
I have recently tried pilates. It’s been known for its benefits in increasing flexibility, shaping your body and improving overall body posture.

I like to choose exercises that are calories consuming. Of course, pilates as any exercise will burn some of your calories – some yoga and pilates studios like to use this fact to promote weight loss programs to sign up more people and get extra $$$ Smart advertising technique; I can only hope that people can be little bit smarter than that and at least make some research before believing in ads. 
Pilates mostly aims to target the back, abdominal and hip muscles – this type of exercise required to use the body’s own weight and resistance. It is great for toning your core muscles and make your tummy flat. When I discovered it, guess, what type of exercise I do the most before bikini shooting? 🤔 👙 💛

It does help you to shape your body BUT it won’t be effective if you are dreaming to become skinnier. 
Well, you might not loose kilograms but you will definitely loose some numbers around your waist and upper hips. Do the kilograms matter much in this instance? 




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#fitness Fitness Journey

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