Herbalife shakes arrived today and a multivitamin. =). If you would like to try herbalife leave a comment below.
Don't forget to follow me in instagram!
Summer bodies is made in the winter
A lot of people two months before summer or even one month before summer starts to take out their running shoes and workout. It actually takes more than two months to get results. The best time to prepare your body to bikini body is working out in the winter, its 9 months to summer and that what it takes to get the result, depends on how hard you workout, how clean you eat you can get faster result. So grab your trainees and starts to workout. If you can't go to the gym or don't or want to spend more than 30 minutes of working out, then you can start working out with THE DAILYHIIT ( before bodyrocktv). They do free workouts every day and they don't take vacations from working out. I like their workout because it's fun, but very intense for such a short time, that's why it's called HIIT. You will see results, but don't forget to get the best results you have to eat right. They now have the ebook about the nutrients guide, their diet is not strict, not like mine, but that's what it take to be in good shape. SO I recommend it and its's the best workout at home, it's free and fun.
To be honest I find working out in the gym sometimes boring, I am not a gym person. I like workouts like crossfit, Hiit or sports. Workouts that is fun doing it everyday, without realizing that you're body is changing at the same time. I don't really like working out and be too focus on my body, like "ok did arms today, let see how it look like". Gym is more about focusing on every muscles. I Love full body workout, but I like to focus extra on the butt, legs and arms, thats what fullbody workout really can't do, because it require weights more than your body weight. So it's good to mix a little bit. I recommend mix hitt and lifting. If you see people doing HIIT or Tabata they have different body than those who workout in the gym. Because the workout is fullbody doesn't focus specifically on few muscles. By focusing with weights you get rounder harder glutes and bigger legs for example.
Have fun when you workout
Ok, long process it felt like with the workout, eating my meals, taking a shower and going out with the dog. It felt forever until I can finally seat down and study!!!
Did my cardio at the roof top doing the skipping rope for 30mins, super hot and the sun was just shining on my face, I was thinking to sun tan tomorrow while it's still warm. And ofcourse I did chest workout, legs, arms and glutes.
Had the music volume on, since we are the only one that live in this building on the weekdays, it felt good to not to hide just incase someone is coming up. Great view right?!
Today and 2 months ago comparison. Doesn't look like I was cheating for two months, but I did and I cheated pretty well, I didn't worked out either. But just because of the diet that I had before and the diet that I am following now it was so effective that even If I cheat, it didn't really affect the body that much. My diet is super clean, its not a magic shake or skipping carbs, is real food! Focus more on your diet, than your workout, you can sweat and do workout and lift, but if you don't have the right protein , the right food in your body that helps you see results while doing your workouts, you won't see great progress.
If you don't prepare you will fail
Got my macbook back, it was asleep for a month for the reason that I did¨nt buy a new charger after a year that I just bought one. Now it's working slow a bit because of the one month of no charge. I had to buy a new charger, but if we kept the receit from the last time I wouln't have the need to buy another one because of the guarantee. So last weekend Rubén bought a new charger for me, but my computer won't charge anymore, it's only working with the battery on, if I unplugg it it will shut down. So have to leave it to the technic support, I wonder what would that cost to fix it? This computer I only had since 2011 and it's upset me because I expected more from apple.
Anyway I did my foodprep yersterday for the week, let's go back to work out. Just had my Breakfast/preworkout meal which you have to know it's always have to consist of protein and carbs 1-2 hours before workout.
My diet is from my coach ( INGRID ROMERO) you can research her on the internet ( SHE IS THE BEST) it's SO CLEAN the chicken in the oven with NO condiments the same the sweet potato. My veggies are always steam and lots of eggs for egg whites. This is only the base of my diet for this week, so I won't have to cook everyday.
This is my preworkout protein 113g and sweet potato 113g.
This clean eating is so effective that you will see results immediatley along with the workout that I have. I will show you pics the end of this week, to see the huge difference.
Tuesday - diet tips
If you find it hard drinking plenty of water everyday you can squeeze lemon juice it's also ok. Water is also good for your skin:)
Diet tips of the day
Back on track
The best carbs you can ever eat if you WANT to lose weight and get the flat stomach to reveal your abs is SWEET POTATO and BROWN RICE. People always ask "what is your workout?", but they forget to instead ask " what is your diet?". Diet people diet is the key, you want to get flat abs or lose weight eat the amount needed protein per weight and eat carbs just once a day, the rest of the meal of the day should be a lot of protein and a little bit of steam vegges. No magic tricks no short cut to weightloss. Since I had a coached INGRID ROMERO until then I realized that my what I called "clean eating" was NOT clean enough.I was eating the food that I thought was healthy and clean, but she said DONT FRIED YOUR FOOD WHETHER WITH OR WITHOUT OIL and there was so many food that I usually eat even though they are "healthy" that I wasn't allowed to eat. But it changed everything! The diets she gave me and which also I learn is NO ADDED sugar or condiments. Pure clean and combined with weight training and cardio almost everyday of 30 mins BAAAAM you will see flatter stomach. I will now go baack to my fatloss workout and meal plan she gave me. I saw progress everyday she is the best coached ever she and her husband too.
Miss my abs two months ago I haven't workout and follow my diet. So many studies and other priorities, luckily I am not far from this, so within a month or few weeks I will be back on track.
One step closer to be sexy as f*ck
4 sets of 20 reps
4 sets of 20 reps
- Donkey kick
- Side leg lift (balance is a challenge)
- Plie squat
- Calf raise
Ends with 30 mins steady cardio in the bike machine....
I was up at 5 today to be at the gym when they open at 7, but i arrived at 7:30 and started to workout at almost 8. It was ok because the weightlifting room was almost empty, but more people in the machine rooms. The personal trainer and the people that work there to help you incase you need help with the machines or some workout , all of them are almost gay :) which is good!
Got my 3rd lock for the dressing room. I bought 2 cheap one but they were useless, so got these in the gym it cost more 10,50 euro, but hey they are perfect and it last a lifetime, quality over quantity :).
Pain is what change your body, therefore pain is pleasure...
Preworkout meal - All natural no salt added, grilled in the oven with brown rice.
I eat more healthier than i did before now when i have my coach, i didnt know that i was eating "pretty" bad in a way i did with salt and peppar..But the chicken taste delicious anyway :)
- 30 minutes steady cardio on the eliptical machine
- Squat 3x15
- Triceps 3x15
- Chestpress 3x15
- Donkey kick ( imiss this workout ) but i will do them tonight before i sleep :)
- Front lunges 3x15
Calories burned: 590kcal
You are what you eat
You have to learn to say no to follow your goals in life. Say no doenst matter if it upset the people, because the only way to achieve things and have the things done is to stand for what you are doing, stand for your goal. If you cant do it, you would never achieve it. Life is full of temptations, try to avoid it, because in the end of the day you Alone that can only fulfill your goal.
faster results = work harder
Abs in progress, the more you are strict with your diet, the faster you will see results. Abs is made in the kitchen!
- Eliptical machine 35 minutes moderate heartrate
- Burned 365kcal
So Friday morning in the gym aint that much people in the fitness room, thats good to know:)
My legs are still store like never for a long time, but i did managed to woked up early at 8:30 to do my cardio.
Meal 3 after postworkout meal:
Cooked broccoli in water and turkey breast ( no oil)
Cooked broccoli in water and turkey breast ( no oil)
What was your friday workout?
A goal is just a dream with a deadline
One life one chance
- Warm up by light squat 15x2
- Plie squat 3x 8-12
- Hamstring curl with stability ball 3 x 10-12
- Barbell side split squat 3 x 8-10
- Leg press 30kg 3x 8-10
- Seated leg curl 25kg 3x 8-10
- Leg extensions 25 kg 3x 8-10
- Seated calf raise ( using the leg press machine ) 3x 8-10
- Cardio of 20 mins with the stepper machine in moderate heart rate
Burn 672 kcal
What was your workout today?
I took a nap in the afternoon, i was so like tired after my morning workout, it suppose to gives me energy? lol sleepy me...
You dont always get what you wish for, but you always get what you work for!
Cardio day at moderate heart rate to maximum 166. It is important to preserve as much muscles as possible. You dont have to sweat like a pig and faint after your workout to burn more calories.
- 5 minutes stretch ( specially for my IT band syndrom A.K.A Runners knee)
- 5 minutes warm up walkin on the treadmill
- 35 mins of moderate stationary bike
( 5 last minutes slow down )
- 5 minutes stretch again
I woked up around 10 because yersterday i spend quality time with Ruben and watched a movie of Jennifer Lopez called " Enough" i love that woman, she is so beautiful, here face and her voice. I love her style and the contrast of her hair and skin color.
Anway when i work out i sleep better, way much better and i get normally sleepy at 23-00.00, before i was awake all night (kind of). I could sleep forever this morning, but i went up and ate breakfast then went to the gym. Much people than i was in the other day. So tomorrow i want to go as earlier as possible where i can use the machines that i need and be in the weightroom without having to weight. Seriously i didnt know that people here in Spain are actually awake early to go to the gym before 12.
What was your workout today?
Workout and make it a habit
My first day in my old gym as i told earlier. It felt great and i burned more calories, alot more than if i work out at home like 200kcal more calories. The gym is beautiful very "luxury" and private, but the problem is the weight or fitness room is not that big, the weightroom is more smaller. Tomorrow i want to get in the gym earlier than i went today, because today they were a lot more people than what i expected. So i want to workout at 7:30 30minutes after they open. In that case i have access to all the machines that i need without having to wait. Its better to work out first thing in the morning, before you make reason to work out later and you end up skipping it. Do it in the morning to start your day, start your metabolism, once its done you can continue with your daily routine.
after my workout...which was upper body
in the dressing room we have everything a girl needs - Lotion, blower, flat iron and other stuff
We also get one big white towel and one small every time we go in to workout in the receptions.
I always bring my flat iron specially to use after the gym just incase i need it. But i saw that they have these luxury flat
Do you workout in the gym or at home? What is the best time of the day for your workout?
ready for the gym tomorrow !!
I was aiming for monster beat, but i bought this instead which is way cheaper for a student like me lol.
Going to use this when im working out and disconnect from everything else.
Going to use this when im working out and disconnect from everything else.
Tried my new nike trainess, its so comfortable. The old one that i had felt like a building on my feet, comfare to these ones. Quality over quantity!
I love new things
Today i woke up at 10 and fix myself to go to the city centre of Barcelona, ran some errands and bought some important things that i need. I could not last longer than two hours going back and forth. So much people and everytime you go in a shop its crowded and its so hot, i couldnt even feel the aircon. These humidity summer temperature is not LUXURY for those who are in a place with no sun, but its rather more disgusting!!
Brought home my new babies :)
My new running shoes. I am not a Nike fan, actually i prefer adidas but these running shoes from nike is just so beautiful. Sorry adidas! They didnt have much to choose so i think black is more approriate with these i can combine any kind of color. I want to collect different color of these matching my top outfit :). When youve got great and nice trainings outfit you feel motivate too.
I also pass at the gym to sigh some paper and ive got my gym membership card....niiiiiiiicee
Went to Sephora to purchase new of these, my new favorite better than mineral make up at this summer weather time. Perfect cos less is more ;) I love make up forever!!
Workout outfits wantines
Decided to get some new workout shoes, cos i aint going to the gym with my old ugly and cheap running shoes lol...ive got to get one of these tomorrow :). To go to get these beauty HERE
Nike got many style and color of these, i dont know which one to take!!
A pair of new shoes or a great workout outfit makes me motivate to workout, just because we sweat in the gym doesnt mean we cant look good :).
These ones are cheaper than the other one above around 60-70€ HERE
MXDC a great sport brand with beautiful designs. They have sports bra in different colors HERE
I remember before when i work out in the gym years ago i wore a normal bra, lol that wasnt comfortable.
If you are that kind that workout with no top on, just sports bra then this ones is great HERE
Training and meal program of Ashley Horner
Want to start to workout, but dont know where to start? Would you like to get fast results and making sure that every minute of your workout gives you result? One of my fitness inspiration a truly athlete both inside and outside the gym is ASHLEY HORNER, i have never seen as tough girl as she is! She is a native indian a Cherokee and just like many others she was over weight. Few months ago she created training and meal programs for only 100 dollar which is 77€ or 675kr. For that prize you will get 12 weeks training and meal plan, you choose what kind of training program you want to buy according to your goal.
Her programs are:
- Becoming ExtraOrdinary - This is for those who want to lose weight and build muscles
- Magnify You - For those who want to gain muscles "Bulking" NOT hulk.
- Recreating You - A traing program for those who dont have access to the gym. You can do this at home!
- Achieving Prominence - Advance training program for those who want tough workouts.
It takes 3 months or 12 weeks to get results, thats what her program is about. I recommend it for those who want to get results as for beginner or intermediate level or advance. I think her prize is very good and i have seen pictures in her facebook of her clients and its great results. Working out doesnt have to be expensive, but if you want to get the best results youve got to pay for it! I myself wont be getting her program because i am getting an online coach start from next week by one of my fitness inspirations. I prefer to be coached by some one that really inspires me. Ashley Horner, Bella Falconi, Jamie Eason, Jennifer Nicole Lee, Ingrid Romero are some of them, but only one of them are offering online coaching that helps you to achieve the body that you want. I have seen it on her clients and i finally dediced that i would like to be coach by her! I will talk more about it when i get my training and meal plan.
But for more info check Ashley Horneys website where you can get her training program
Ashley Horner the toughest woman in the fitness industry both inside the gym and outside in the field. She do any kind of sports and keep herself active not by only lifting weights but also doing different type of workout outside. She looks as tough as you see her, amazing woman!!
Workout and set no limit to yourself. You can do anything more far beyond than you can imagine. Remember every champions were once an amateur. To reach to the top, youve got to climb the stairs, everyday it gets better.
It's a lifestyle - train like there's NO finish line
Legdday with added triceps workouts and ended with 20min HIIT cardio with burpees, mountain climbing, speed squat and speed skip. Burned calories = 670kcal.
Check in : www.bodybuilding.com for free workouts, tips and diet. Its a good website which i recommend for those of you who are beginner and have questions about working out, diet, reps, sets and everything about it. I've learned alot in that website its great and very useful before you start to change your lifestyle and have a goal of losing weight, building muscles, for toning, make sure you do it right. The more knowledge you know about diet and working out the better and faster you will get results.