ThinkFitGetLean

THAI CABBAGE SALAD WITH CHICKEN

2013-02-04T10:00:00.000+04:00

This salad is very easy to prepare. It’s very fresh, light and slightly spicy. The level of spiciness is totally up to you. I like spicy food so I season it with quite a lot of freshly ground black pepper and chilli powder. Try to slice the vegetables really thin, the thinner the softer and tastier it will get.

You need:

Grilled or cooked chicken breast

White cabbage – thinly sliced

Red, yellow and green bell pepper – thinly sliced

Red onion – thinly sliced

Tomato – thinly sliced

Cucumber – cleared from the seeds and thinly sliced

Lime – thinly sliced

Lime juice

Salt, fresh black pepper and chilli powder

Splash of olive oil

Mix all the vegetables and lime together in large bowl. Add salt, black pepper and chilli to your taste, splash of olive oil and juice from one lime. Put it in the fridge and leave for couple of hours, until the cabbage softens. Then cut the chicken into small pieces, mix in the salad and your light lunch is ready. Bon appetite!

HIIT New Year's Workout video

2013-01-25T18:32:00.000+04:00

SQUAT, AND SQUAT SOME MORE

2013-01-20T08:34:00.000+04:00

Let me tell you something about squat. There are so many myths going around about this great exercise. These stupid non-reality-based myths seems to be never dying. I truly think squat should be celebrated, not dreaded. It does wonders to your butt and legs, works your core and your back and strengthens your will. Squat is surely one of the most difficult but results producing moves there is. So what about all the myths that scare you away from squatting? Let’s put the record straight and get you back in the squat rack.

Are squats bad for your knees?

The opposite! Squats improve your knee stability and actually reduce the risk of knee injury in the future by strengthening it. But you have to do them right! Never bounce or relax your muscles in the bottom position. You pause at the bottom but always keep your muscles under tension. If you relax them when you are down your knee joint opens up slightly and your connective tissue is exposed to stress slightly higher than its tensile strength. That’s not good and you could injure your knees. Always maintain your muscle contraction.

Are squats bad for your back?

Again – as long as you do them right – no, they are not bad for your back. Make sure the centre of mass of the bar is not far from your centre of gravity. This means – try not to lean forward too much when squatting. This itself protects your lower back. When you squat, imagine there is a chair behind you and you are going to sit on that chair. Keep your lower back slightly arched as if trying to sit. Your hands should be tucked in, with the elbows behind the bar – this will help you to keep your torso in upright position during the lift. Also don’t forget that squat is big muscle group exercise. You don’t only work your legs and butt; you train your back and torso too. That is why your core muscles should be activated as well. That means, unless you lift really heavy weights, its better to squat without the belt. Use your sense. If you are already doing heavy sets, then use the belt, but always include couple of sets in your warm up, that you will do without the belt. This is important for strengthening your core muscles and being able to squat and lift in real life, when you don’t really have the belt as an option. I know, the belt looks cool, but don’t forget why you are in the gym. You did not come there to look cool, you came to get strong. And using the belt when squatting 50 kg won’t really help you to make it happen.

Can squats damage your heart?

When you are squatting your blood pressure will temporarily raise, but as with anything else, the body will adapt to this stress by simply growing your heart stronger. So no, squat will not damage your heart. Obviously, if you suffer from any heart or blood pressure problems, you must consult your doctor before starting any exercise program.

Will squats widen your hips?

No. One of the prime movers when squatting is gluteus maximus. When gluteus maximus develops, it grows back, not to the sides. So no, you wont end up looking like a mailbox. But you will get strong and rounded butt for sure.

Remember!

Your squat should be nice and deep. You should at least get parallel with the floor. Squatting bellow the parallel has additional benefit of significantly increased activation of the gluteal muscles. The deeper you squat, the greater the glute activation. If you only do partial squats, then you can only achieve partial results.

There is always a chance you can get hurt when you squat, or exercise in general. But the benefits of exercising are much greater than the disadvantages. You can be sure, however, that when you squat correctly, your chance of injury will be very, very slim. There are many variations of squats. Whichever you choose, make sure you squat within your limits, progress conservatively, adding weight slowly and with sense. This will allow your body to adapt and recover. This unfortunately is the most ignored fact of all. It is important to understand that your body will adapt to the demands placed upon it, as long as you don’t exceed its current ability or its capacity for recovery. Only this way you can get stronger without risking unnecessary injury. Think of each squatting session as an opportunity to practice the squat, rather than a chance to show off how much weight you can lift. Leave your ego behind the gym’s door.

Enjoy squatting!

FRESH BEETROOT SALAD

2013-01-19T14:01:00.000+04:00

All you need is:
fresh beetroot
white onion
cucumber
tomato
green bell pepper
yellow bell pepper
feta cheese
olive oil
salt
white vinegar
fresh mint leaves

And all you need to do is:
Cook the beetroot in water with just a little bit of salt until is soft but still crunchy. Peel it and cut into cubes. Slice the onion in nice thick chunks, cut the rest of the vegetables into bigger cubes and chop the mint leaves. Mix it all together, add little olive oil, drop of vinegar, little salt and cubes of feta cheese. Enjoy!

MY THURSDAY WORKOUT

2013-01-12T17:20:00.000+04:00

BEEF BURRITO

2013-01-06T10:00:00.000+04:00

This burrito is easy to make great post-workout meal. Girls make it for your man, he will love you for that.

You need:

400g of lean ground beef

½ of chopped onion

2 gloves of minced garlic

1 can of refried beans

1 small can of green enchilada sauce (use only 3/4 of it)

chili powder – the amount depends on you, I like to put a lot cos I like my burritos spicy

½ teaspoon of dried crumbled oregano

½ teaspoon of ground cumin

little bit of olive oil

salt and black pepper to taste

flour tortillas (make sure you buy tortillas that does not contain hydrogenated fat)

shredded lettuce

tomato cut into small pieces

sour cream

shredded cheddar cheese

Carefully heat the oil and fry the onion and the garlic. Add the beef and fry until browned, stirring often to break the meat. Add chili, oregano and cumin, toss, and then mix in the enchilada sauce and refried beans. Heat thoroughly.

Warm the tortillas (you can use the oven or microwave), be careful not to heat them for too long or they get hard and dry. Place the tortilla on plate, spoon some of the beef mixture over the center, add the lettuce, tomato, cheddar and sour cream and roll up tightly. Serve as it is or you with guacamole and Mexican rice.

IS MORE ALWAYS BETTER?........or, 10 SINGNS THAT YOU’RE OVERTRAINING

2013-01-04T13:03:00.000+04:00

Exercise is good, we all can agree on that. It makes you stronger, leaner and healthier. But too much exercise without enough recovery time can lead to overtraining and that can not only diminish your strength and increase your body fat, but it can lead to some more serious conditions like insomnia and decreased immunity. And remember – being sick means no workout so you should never underestimate the sings of overtraining your body is giving you. Many times people who are starting new regiment have the tendency to overdo it. I can see why. They are excited and motivated and they want results fast. But whether your goal is bodybuilding, weigtloss, strength or overall fitness, keep in mind that this is process that includes more than one component. Training, nutrition, recovery and time – you need all of those. If you try to skip one, the results will never be as good as they could. Being a good bodybuilder or fitness girl also means be able to listen to your body and be able to sense when it is begging you for rest. More is not always better. Balance is what you are looking for. Here are the main signs that you are overtraining:

- Decreased performance
- Decrease in motivation and enjoyment
- Mood changes
- Fatigue
- Persistent muscle soreness
- Insomnia
- Decreased appetite
- Fat gain
- Increased resting heart rate
- Weakened immune system

If you are over trained you have difficulty to fall asleep, you feel irritated, you don’t have appetite and you are not as eager to go to gym, as you normally would be. You are also risking an injury and that can stop you from your training for weeks or months. And you sure don’t want that, so learn to listen to your body and give it what it needs. The best way to recover from particularly tough workout is to have day or two of rest followed by day with lighter training. Good nutrition is also very important. Eat plenty of lean protein, whole grains and fruits and veggies. Don’t underestimate the recovery. Your body will thank you with great results and happy mind. Remember – balance is the key.

MERRY CHRISTMAS TO ALL OF YOU!

2012-12-23T23:23:00.001+04:00

I hope you all will have great time with your loved ones. I hope you will spend your Christmas in peace, with love and doing things that make you happy. I hope the food will be good, the mood will be cheerful, people will be smiling and that you will find something wonderful under your Christmas tree.

With love!

Eva

2012-12-18T10:23:00.000+04:00

EMBRACE AND LOVE YOUR BODY.

IT IS THE MOST AMAZING THING YOU WILL EVER OWN.

MOVE OF THE WEEK: Barbell upright row

2012-12-17T10:00:00.000+04:00

This move is great for strong and well-shaped shoulders. Works your trapezius, deltoids and biceps. It is not difficult to perform but can get little challenging once you lift heavier weight.

It’s simple. Just stand straight with your feet together. Hold the bar with overhand grip, narrower than your shoulders width. The narrower you hold it the more you exercise your trapezius. If you hold it wider, your workout will work more of your deltoids. The move is very easy. Just lift the bar up close to your collarbone and then slowly bring it back down. Keep your core activated and your back straight at all times. Do 3 sets with 8-12 reps.

MY SATURDAY WORKOUT

2012-12-15T11:07:00.000+04:00

MOVE OF THE WEEK: Squat

2012-12-10T08:00:00.000+04:00

My absolute favorite move!

Squat is a functional exercise, targeting large muscle groups, that when done properly strengthens not only your legs but your upper body as well. It tones your back, abs and it is probably the best exercise for strong and rounded butt. Apart from just shaping your body, it helps you with your real-life daily activities, not only teaches you how to use a piece of equipment. People were squatting since the ancient times. It helps you to maintain your mobility and balance boost your metabolism and makes you stronger.

Squat is simply fantastic!

Stand with your feet just a little wider than is your shoulders width. Your toes need to be pointing out slightly. If you are using a barbell, the bar is not resting directly on your neck/spine but just a bit lower on your trapezius muscle. When you hold the bar you should be squeezing your shoulder blades together. Keep your back in neutral position; your tummy should be nice and strong. Keep your core activated at all times. Now, lower your body slowly, bending the knees, as if you were trying to sit on a chair. Make sure your thighs are parallel with the floor in the bottom position. Then get back up and squeeze your butt as you do so. Make sure, that your neck is in neutral position at all times (so don’t look up).

The repetitions really depend on the weight you lift and on your goal. If you are beginner and you squat with body weight you can do as many as 20-25 reps. If you work with weigh and you try to build up your muscles, the weight should be heavy enough so that you can’t do more than 12 reps.

Think about your tomorrows...

2012-12-04T10:00:00.000+04:00

ONE BAD MEAL WON'T MAKE YOU FAT. JUST LIKE ONE GOOD MEAL WON'T MAKE YOU LEAN. BEING FIT, HEALTHY AND MAINTAINING HEALTHY WEIGHT ISN'T ABOUT ONE WEEK CHANGE, IT IS A LIFESTYLE. START LIVING HEALTHY LIFE TODAY AND YOU WILL ENJOY GREAT BODY FOR THE REST OF YOUR LIFE.

MOVE OF THE WEEK: Prone bride

2012-12-03T10:04:00.001+04:00

This exercise strengthens your core through engaging your core muscles to stabilize your spine.

Kneel down and place your elbows on the floor directly below your shoulders. Now lift yourself up on your toes. Draw your stomach in and keep your back straight. Maintain this position at least for 30 seconds. You should feel the burn deep in your stomach. Make sure that once you will start getting tired you won’t be curving your back. The back must be straight all the time. Once you can perform this for 90 seconds you can make it harder by lifting one of your legs up.

Do 3 sets per 30-90 seconds.

BAKED SALMON WITH MIXED GREENS SALAD

2012-11-30T08:42:00.000+04:00

Eating clean is not a punishment. It’s a reward!

Good food is simple food. And this is the easiest thing ever.

You need:

Fresh salmon with the skin

Mixed green salad

Cherry tomatoes

Parmesan cheese

Balsamic vinegar

Cherry balsamic glaze (or any other)

Garden cress (that is the little green thing on the picture)

Olive oil

Salt

Black pepper

Thyme

Place the salmon in the oil greased baking dish skin down, sprinkle with salt and pepper and thyme. Put it in the preheated oven and bake until nice and golden.

Mix the greens with halved cherry tomatoes, olive oil and balsamic. Lightly sprinkle the salad with black pepper and balsamic glaze and put few shaves of parmesan on the top. Serve the salmon sprinkled with the garden cress.

The easiest lunch you can imagine. :)

MY WORKOUT ROUTINE

2012-11-29T22:42:00.000+04:00

“Make the most of yourself, for that is all there is of you.”

Ralph Waldo Emerson, Philosopher & Writer

I work out. A lot. And I love it. And you know that.

I get tons of emails from you people, mainly girls, asking me what to do. You guys want to know what is my workout regime. So for all of you who are interested, here it is. This is my current drill. This is what my days look like. This is my life.

THE GOAL

Firstly, let me explain you what I’m currently working on. The most important for me right now is to lean out without losing muscle mass, possibly even to gain some strength. Not an easy combination, but not an impossible one either.

THE STRENGTH TRAINING

I do 3 strength-training sessions a week. In every workout session, I train the whole body with focus on functional moves that target large muscle groups. I don’t really do much of isolated moves like biceps curls. My strength trainings are on Sundays, Tuesdays and Thursdays. I spend in the gym about an hour and a half. For every exercise with weights I do 3 sets per 8-12 reps. If I am able to do 12 reps in all 3 sets in two weeks in a row I increase the weight. For the body weight moves, like push-ups, I do 3 sets when I go to failure, but every time I must do at least one more. This is how you get your strength. I write my whole training down. Everything. The weights and the repetitions. That’s the only way to track your progress down. Otherwise you could be stuck in a place with no progress without even noticing. I change my routines about every 3-4 months.

THE PLAN

SUNDAY

Squats

Push-ups (to failure)

Chin-ups (to failure)

Inverted rows (to failure)

Single leg deadlifts

Upright shoulders rows

Cable pulls for inner thighs

Cable pulls for outer thighs

Abs (just a random freestyle of whatever I feel like doing)

TUESDAY

Deadlifts

Triceps dips (to failure)

Bent over row

Sumo squats

Hyperextensions (with weight)

Overhead press

Abs

THURSDAY

Push-ups

Chin-ups

Lunges

Triceps dips

Lat pull-downs

Bent over dumbbell rear delt raise

Kettlebell swings

Lateral shoulder raises

Abs

CARDIO

I do fasted cardio 4 times per week. I do 5-6km each time, either slow run, or fast inclined walk.

NUTRITION

High protein diet. Very strict. I mean, really really strict. About 80% of my diet consists of protein and vegetables. Lean chicken, turkey, beef, pork, fish, eggs, cottage, low to medium GI vegetables, nuts. I have maximum of 1 piece of fruit in a week and that is always right after my strength training. After my weights I have also ½ potato or 1-2 spoons of rice. I drink water, unsweetened herbal tea or green tea and coffee with milk. I rarely have a cheat day. Actually, at this point I basically don’t. I don’t crave sugar at all. This is a habit and once you stop eating sweets it disappears. I know my diet sounds maybe little to extreme to some people but this is what works for me (I’m insulin resistant). I don’t feel weak nor sleepy or heavy, I have a lot of energy and I’m not hungry as I eat a lot of protein.

THE MANUAL TO LEAN BODY

And now the last thing I wanted to mention. I NEVER skip workouts. NEVER.

Does it sound like a lot to you? Maybe to some of you. But trust me, it is not that difficult. We are the creatures of habit. I have an idea in my head, a picture. And I’ll do everything and little more to get to this picture.

If you want to have something you never had, you must do something you never did.

xoxo

Eva

MOVE OF THE WEEK: Triceps bench dips

2012-11-26T10:00:00.000+04:00

Or how to get strong and sexy arms.

Firstly, this can be performed with one bench only with the feet on the floor for easier version. The closer you put your feet to the bench, the easier the workout will be. For those of you who are stronger – use two benches and give your arms good tough drill.

Place your hands on the edge of the bench, shoulder width. Then either put your legs up on the opposite bench or keep them on the floor – your call. Now lift your bum up off the bench and move down as far as you can, preferably at least until your arms form 90 degree angle. Now push yourself back up. Do 3 sets at least 8 reps each, great if you can do 12-15.

Don’t place your hands too far from your body. It could add unnecessary stress to your shoulders.

SQUAT BABY, SQUAT!

2012-11-22T11:41:00.000+04:00

Here! I'm the best example what squats do to your butt!

I wasn't born with that ass!

I worked my ass off and shaped it! And you can too!

No more excuses! No more "I CAN'T" !!!!!!!

I HAVEN’T “LOST” ANY FAT….. I KNOW EXACTLY WHERE IT WENT!

2012-11-20T11:18:00.000+04:00

Become a fat burning expert!

How is fat burned and where it goes when it's burned? No more nonsense about “changing fat into muscles”! Learn how your body works. If you understand it, the weightloss gets much easier.

We are all born with approximately 5-6 billions of fat cells. As we mature this number increases and in adulthood we have around 25-30 billions fat cells. This is, if we are healthy weight and normal body composition and the number of fat cells also depends of our genetics and gender. A typical overweight adult has around 75 billion fat cells and in case of severe obesity it can be up to 300 billion.

Fat cells are located beneath our skin, around our organs and on the top of our muscles. The less fat person has the more muscle definition can be seen. That is why some people are “skinny fat” – they are small in size but have quite a lot of fat compare to muscles (but that is a different story).

Fat cell is our reservoir of energy. Inside of a fat cell, the unused extra energy that we consume is stored in form of triglycerides. When you “lose” body fat, the fat cell itself does not go anywhere, unfortunately, it stays right where it was. The fat from this fat cell is burned, but this does not happen inside of the fat cell. It must be liberated from the fat cell through somewhat complex hormonal and enzymatic pathways. When your body needs energy and you are in caloric deficit, the hormones and enzymes are released to stimulate the fat release from your fat cells. The triglycerides are broken down into glycerol and three fatty acids and released into the bloodstream so they can be transported to the muscles that need them. An enzyme called lipoprotein lipase helps the free fatty acids inside the mitochondria of muscle cell, where they can be burned for energy. Mitochondrion is the “power house” of the muscle cell where the energy production takes place. This explains why it is so important to build up muscles when you want to lose fat – muscles are the place where the fat is burned. So the more muscles you have, the more fat you burn.

When the fat is released from the fat cell, the fat cell does not disappear but shrinks. Therefore when you want to get leaner, smaller of empty fat cell is what you are after. The weight of a fat cell can be anywhere between 0,2 micrograms to 0,9 micrograms. What happens when the fat cell reaches its maximum fat store capacity? Yep, you guested it! It multiplies. Hence the fat cells can increase in the size and the numbers. The thing is, once new fat cell is born, it stays right there. If you are gaining fat so much that your fat cells are multiplying, you make it harder for yourself to lose fat in the future. You have to stop right now! And don’t forget that once you have lost weight, you fat cells are not gone, they just shrunk so you have to continue living healthy lifestyle if you don’t want to fill them up again.

Genetics are only minor factor and while it is true that you can’t control the number of fat cells you were born with, you can control how much fat you store in them. Its your choice – you either have excuses or you have results. You cannot have both!

MOVE OF THE WEEK: Seated lat pulldown

2012-11-19T10:44:00.000+04:00

Today’s exercise is one I really enjoy training. It targets all the major back muscles (primarily Latissimus Dorsi with Trapezius, Rhomboids, Rotator Cuff and Biceps as stabilizers). To perform this you need gym with pull down machine.

Sit in the machine with anchoring your legs with the tight pads. Brace your abdominal muscle to stabilize your spine. Reach and grab the bar, holding it on the sides. While your arms are extended overhead, push your shoulder blades together and try to keep this throughout all the movements. Lean back slightly but no more than 30 degrees. Avoid leaning back any further and arching of your lower back during this exercise. You should be pulling the weight with your back muscles not with your bodyweight. Now exhale and slowly pull the bar down by squeezing your shoulder blades together. Pull it down all the way to your chest; your elbows should be by your sides. Pause briefly, then slowly straighten your elbows and return to the starting position allowing your shoulder blades to rise slightly. Repeat. Do 3 sets per 8-12 reps.

YOU HAVE ONLY ONE BODY AND ONE LIFE.....

2012-11-18T15:15:00.000+04:00

....TREAT IT RIGHT.....

DON'T WAIT! YOU SHAPE YOUR TOMORROWS...

2012-11-14T15:49:00.000+04:00

ATTENTION! IT’S SUGAR!

2012-11-14T10:00:00.000+04:00

Sneaking in, using different names…. No matter what it call itself, it is still…. well …SUGAR. It causes you to gain weight, it is not good for your teeth, it ages your skin (yes, really), it is addictive and too much of it can trigger insulin resistance or diabetes. Sweet at the beginning, bitter by the end. Watch out!

So it called sugar but what else?

SUCROSE

EVAPORATED CANE JUICE

AGAVE NECTAR

FRUIT JUICE CONCENTRATE

100% FRUIT JUICE

HIGH FRUCTOSE CORN SYRUP (HFCS)

GALACTOSE

MALTOSE

DEXTROSE

LACTOSE

BLACKSTRAP MOLASES

BROWN RICE SYRUP

BARLEY MALT

DIASTATIC MALT

DIATASE,…….and so on…..

Scary right? If you eat processed food you probably eat way more sugar than you think. So how to avoid all this hidden sugar and, protect your waistline and most importantly your health? Just ditch the processed food all together or at least as much as you can. Stay away from everything that doesn’t really exist in nature and be safe. Have you ever seen a tree with chocolate bars? Or those salty chips – do they grow on fields? And take me to the farm where the hot-dogs grow, please!

MOVE OF THE WEEK: Seated bench U for abs

2012-11-12T10:00:00.000+04:00

Ok, I admit, I’m not sure what is this exercise really called. Anyone who knows? Anyway, it is great for your abs! It works your rectus abdominus (your six-pack) as well as your external obliques (the side of your abs).

Sit on a bench, or anything high enough, place your hands by your side on the edge of the bench to support your balance. Now lift straightened legs with your toes pointed high until you form a V shape. Then move them down to the left, until just above the ground without touching it. Now move them back up to the middle and down to right, again almost to the ground without putting them down. The move you should be making is to copy U but upside down. Do this in 3 sets, each for one minute. Once you get strong enough you can do it fast and count how many reps you can finish within one minute. Make sure you are moving your legs in nice rounded upside-down U shape and that your hands are only to support your balance not to hold your weight.

GREEN SALAD WITH TURKEY AND FETA

2012-11-11T10:00:00.000+04:00

As you can probably say by now I love salads. :) I make different version of them so I never get bored. They are easy to prepare, quick, tasty and filling and most importantly healthy and low in calories. Here is my latest creation. Get inspired.

YOU NEED:

Turkey breast

Olive oil

Salt

Black pepper

Sweet red paprika powder

Mixed green salad

Cucumber

Tomato

¼ red onion

Low fat feta cheese

Olive oil

Balsamic vinegar

Balsamic cherry reduction (or just plain balsamic reduction)

Black pepper

This is very simple. Slice the turkey breast into thin stripes. Prepare marinade just by putting together little bit of olive oil, salt, freshly ground black pepper and sweet paprika and marinade the turkey for couple of hours.

Meanwhile put the mixed green leaves into a bowl with sliced cucumber, tomato and thinly sliced onion and pour little of olive oil and balsamic vinegar over it. Mix well. Top it with small pieces of feta cheese and ground little of black pepper on the top. Sprinkle with little of the balsamic reduction. Now heat the pan and fry the turkey until nice and golden. I don’t add any oil to the pan as the turkey was marinated in oil. When done just add it to the salad. Done J Enjoy!

ThinkFitGetLean

THAI CABBAGE SALAD WITH CHICKEN

HIIT New Year's Workout video

SQUAT, AND SQUAT SOME MORE

FRESH BEETROOT SALAD

MY THURSDAY WORKOUT

BEEF BURRITO

IS MORE ALWAYS BETTER?........or, 10 SINGNS THAT YOU’RE OVERTRAINING

MERRY CHRISTMAS TO ALL OF YOU!

EMBRACE AND LOVE YOUR BODY. IT IS THE MOST AMAZING THING YOU WILL EVER OWN.

MOVE OF THE WEEK: Barbell upright row

MY SATURDAY WORKOUT

MOVE OF THE WEEK: Squat

Think about your tomorrows...

ONE BAD MEAL WON'T MAKE YOU FAT. JUST LIKE ONE GOOD MEAL WON'T MAKE YOU LEAN. BEING FIT, HEALTHY AND MAINTAINING HEALTHY WEIGHT ISN'T ABOUT ONE WEEK CHANGE, IT IS A LIFESTYLE. START LIVING HEALTHY LIFE TODAY AND YOU WILL ENJOY GREAT BODY FOR THE REST OF YOUR LIFE.

MOVE OF THE WEEK: Prone bride

BAKED SALMON WITH MIXED GREENS SALAD

MY WORKOUT ROUTINE

“Make the most of yourself, for that is all there is of you.”

Ralph Waldo Emerson, Philosopher & Writer

MOVE OF THE WEEK: Triceps bench dips

SQUAT BABY, SQUAT!

Here! I'm the best example what squats do to your butt! I wasn't born with that ass! I worked my ass off and shaped it! And you can too! No more excuses! No more "I CAN'T" !!!!!!!

I HAVEN’T “LOST” ANY FAT….. I KNOW EXACTLY WHERE IT WENT!

Become a fat burning expert!

MOVE OF THE WEEK: Seated lat pulldown

YOU HAVE ONLY ONE BODY AND ONE LIFE.....

DON'T WAIT! YOU SHAPE YOUR TOMORROWS...

ATTENTION! IT’S SUGAR!

MOVE OF THE WEEK: Seated bench U for abs

GREEN SALAD WITH TURKEY AND FETA

EMBRACE AND LOVE YOUR BODY.

IT IS THE MOST AMAZING THING YOU WILL EVER OWN.

Here! I'm the best example what squats do to your butt!

I wasn't born with that ass!

I worked my ass off and shaped it! And you can too!

No more excuses! No more "I CAN'T" !!!!!!!