Fitness instructor!

Happy me, happy fitness instructor!

After many intensive trainings, lectures and practices I finally can say that I became fitness instructor! I passed all my finals!

 

By that I realised one of my biggest goals for this year! It's a wonderful feeling to achieve something big like that :) And I am one step closer to become a Personal Trainer!

Last time at Aplauz Fitness Center

At the exam I did my final choreography, answer theory questions. Now I have the last small thing to do -  practices at fitness club which will be quite easy because of the fact that I already work in one ;)

Examination blues

And now is the time for some rest. I trained each day for 12 days - my body needs to relax a little! ;)

At home training

No excuses, if you want to train, you will find a way to that!

These days there are soooo many options for those who does not have time or money to train at fitness club/gym. 

I will shortly wrote about three at-home-training systems which I use/used or are familiar with. 

 * Beachbody

Approximately 3 years ago I found a gread at-home-training system from United States which completley change my perception of working out. 

Beachbody's training programs

Beachbody is a huge company offering variety of trainings, from 'Brazil Butt Lift' to strenght training 'Chalene Extreme'. Total american style - each system has it's own trainer-star, diet plan and whole, mostly 3 months, trainings plan. My favorites are, mentioned before, strenght training Chalene Extreme, HIIT training Turbo Fire, total cardio trainining Insanity and complete strenght and cardio P90X. 

Chalene Extreme with trainer and host Chalene Johsnon:

 

P90X training - hard, muscle-oritned but including also cardio and even joga! complete training program for 3 months

* Total Muscle Training

Another training system is polish. I have to say that I didn't heard of it before I came to Poland for my fitness course but it catch my attention quickly. 
TMT is a Total Muscle Training which base also on 3 month training and eating program. You get 3 different CDs with exercised (crossfit style exercises combined with music) and doing them according to scheldue. You can also do the same training in your fitness club, because  program is dedicated both for doing it at home, as well as at your local gym. 

 Total Muscle Training

I will go back to Norway with a complete set of TMT DVD as well as TMT Instructor :) 
Today I am taking the first part of TMT training for instructors that I can introduce this program also in Norway. 

My plans for the weekend :)

* Ewa Chodakowska

She is a famous polish trainer whos CDs were added to polish version of Shape magasine. 

I am not a fan of her exercising style, however I know that there are many of women which like Ewa and her CDs. Like with many things - it is a metter of taste, try and check if it is what you looking for :)

Lykke til jenter!

Soon there is a big fitness competition which I really looking for!
 

Norway Open in Trondheim is a competion in Bikini, Bodyfitness, Bikini Fitness, Athletic Fitness, Classic Bodybuilding and Bodybuilding. All event starts on 29th September in my beloved city Trondheim where I had a chance to study and spend half a year :)
 

Why I am so interested in this particular one event? I read blogs of Norwegian girls which are taking part in this competition and for few month I was tracking their progress. 

I admire their dedication and I would like to wish them all the best this Saturday :)

And these are those wonderful Norwegians which I am writing about:

Marianne Odland, debuting in Body Fitness

Julie Firinng, competing in Bikini Fitness

Adrea Halsan, debuting in Bodyfitne

I look forward for this weekend and keeping my fingers crossed!

Quark time!

me and my quark ;)

There is one product which I miss when I'm cooking in Norway - polish quark cheese (pol. twaróg). 

polish pride - quark

It's something different than cottage cheese, because made without rennet (one of enzymes), which gives it a different, little sour taste. Quark is produced by warming soured milk and is a Slavic variation about white cheese. A very tasty one! :)

You can buy full, low on no fat quark and I do not recommend the third option - 0% fat diary do not exist in nature, only in chemical laboratories. I try to choose low fat quark, where are 17 to 19 grams of proteins and 4-5 grams of fat in 100g portion. It is a low calories product, because it is about 120 kcal in one 100 g portion. You have to remember, that because of quarks production process, it looses its calcium and has less percent of this element that for example yoghurt or kefir. 

pasta with white cheese

Quark is rich in slow absorbing proteins, so it is a perfect option for a healthy supper. But by the same reason, it can be a little stodgy. That's why it is good to add a spoon of yoghurt to it, which will enrich it with digestive bacteria.

traditional baked cheesecake made from full fat quark

Quark is also a number one product for proper cheese cake :) Beside that you can just mix it with wholemeal pasta and add some veggies or mix it with oats and some fruits and viola! 

My today's portion of quark

 My today's white cheese bowl:

* 150g of low fat quark

* 1 spoon of natural yoghurt

* 1 spoon of sunflower seeds

* coconut shreds

* few drops of liquid stevia

Four, three, to... choreography!

My day was about... counting! From one to eight, from eight to one. Tacts, half notes and others. 

Sounds strange? Yes, we are learnng rythmics on fitness course! ;)

Now everything is more clear, moves, repetitions and the secret f it is only one - counting to music. 

Some room modification and big mirrow in the middle now ;)

I made my room more friendly to at-home-learning and with some father help I moved big mirrow to it that I could practice in the privacy of my room ;)

Today's shopping: peanut flour, protein powder, vegetable boulion and protein bar

I found time for small shopping! I bought new protein powder. Formula 80 by Multipower with fresh yoghurt & cherry taste. Will check it tomorrow :) There is also Granny's Cookies&Cream homemade protein bar waiting for me.

Normally I don't use so many protein powders and eat protein bars, but because of the course there is no way to cook (and sometimes even buy) something protein rich and qucik to consume. That is the time for all those supplements and stuff. 

Little nordic accent in current polish life ;)

But, I have to say that I miss normal food. And norwegian food inter alia ;) That is why today I made myself quick salad with pasta and smoked norwegian salmon.

Today's dinner: pasta, smoked salmon, cauliflower and orange paprika

In a regular grocery storeI found also eco low fat peanut flour (for those from Norway I will only add that it cost me apprximately 16 nok for 250 g. Products in Poland are cheeeep!). 

Low salt organic bouillon

In the same shop I bought organic boullion which is low salt and withour preservatives and artificial flavours. Can't wait to make some soup from it!

And now I'm going back to counting! Four, three, to... see ya! :)

Half way through

me on one of my morning aerobic class

Today is a middle of my fitness course as well as day when I had my first exam. Theory of fitness and anatomy. I hope it went ok, but I will have to wait few more days for results. 

I already forgot how is to study for exams ;)

I've got a great base now to continue with aerobic block, working with music and evaluating my choregraphy. I hope that I can be more activ on blog too, sorry for beeing not so effusive recently.

After exam I visit spanish restaurant with my family. I ordered tortilla with eggs, spinach, shrimps and potatos. It was somethng very different from what is 'tortilla' in Norway :)

original Spanish tortilla

While studying I found a great healthy snack which are carrot chips. These one are actually with some paprika spice. Each pack contains about 20g of chips which are approximately 90 kcal. There are also apple chips with and without cinnamon within producers offer. Producent claim to use no artificial additives. Unfortunately I didn't see smiliar products in Norway and that'sa pity because this snack is far more better than typical one.

healthy snack - carrot chips with paprika spice

Fitness course

Few words about my recent days - as I already wrote, I am in the moddle of my fitness course. After that I will be wel certifate fitness instructor with title recognized in whle Europe.

www.aplauz.pl

Each day I woke up early, taking many busses to get to the other prt of Warsaw and then.. train. 

Most classes are taking place in in Aplauz Fitness Studio which is a place where are many areobic rooms and old school gym in the basement :) Working with music, counting and basicly masterng my skills :) After aerobic traning I'm normalny go back home and study fitness theory. I have my first exam on Saturday, which is theory and my practical one on Sunday next week. 

I have to say that choosing course in Poland was one of the best decision. First of ll, it is 5 times (!!!) cheaper than in Norway. Secondly, it is much easier to learn things first in your native language. Thirdly (and probably most importantly) the level is very high and I really can learn a lot from our instructor. 

www.zamiela.pl

Few words about him. His name is Tomasz Zamiela and he's pretty known in polish fitness word. He invented Total Muscle Training which is basically one of training varation which can be trained both at aerobic lesson and at home. Tomek has patience and experience which are crucial in this business :)

Few words about protein powders

These they are active, super busy with little time for meal preparation. Protein powder is a great solution for that - it gives me needed protein and I can use it by adding to yoghurt, oats or just mix with water. 

So many product to choose from

I don't know why. but taking supplements like that is something very unusual in Poland. It is said that all that proteins and stuff are only for big guys building huge muscles. In Norway it's different. Many people use supplements like that no mater if it is a girl or a guy. 
Protein powder won't make you bulky! Too many calories in diet - yes, but no protein powder itself. So, like in many things, portion size is crucial. If you add protein powder as a replacement for clean source of proteins to your meal, it can only help you . Increasing your daily calories intake by anyway (also by adding additional protein) can make you bigger, no matter with kind of food is it.

Mocca Chocolate perfect for protein coffee and morning oats

In Norway I use most of the time MyoProtein from MyRevolution. However, with luggage restrictions it was impossible for me to take it with my to Poland. That is why I decided to try some local supplements.
Polish market has variety of protein powders. You can find everything, each kind (isolate, concentrate etc.), low budget and expensive one. However, these product are devoted mostly to men. Example? For my polish trip I bought really great protein powder. Great solution for me, because it is already portioned and in different tastes. But the package?! Huge body builder with thousand of veins! No wonder why women in Poland think that protein powder may not help them...

CFM Protein 82, great product in terrible package

However, the product which I bought is really great. Reasonable price, high quality of protein (82g for 100g product) and it is really tasty! I got 30 pack of 25g size portions in 4 different tastes - vanilla, coconut, chocolate and banana. And I have t say - producer - Vitalmax is a king of tasteful products! I bought CFM Protein in polish shop atleta.pl which is official distributor of Vitalmax supplements in Poland. Perfect help and service!

Recent days in Torun

Recent days went sooo qucikly! And without internet it was really hard to share them with you.
It is always sooo good to visit my homeciety, Torun. My cats went crazy and my heart is broken again that I had to leave them in Poland.

Best furry weight ever

There was a time for at home training, 35 minutes morning cardio on cross trainer and some strenght training with at home equipement.

Ready for power walk

On Wednesday me and my friend went for a looong walke into the forest next to my house. There was a rainy weather, but after experience of leaving in Norway, rain doesn't scare me anymore :)

Almost 10 km in the forest

I found those two souces below in one of shops with supplements and already tried chocolate souce - mmmm, yummy :)

Low fat&low carb walden Farm souces

And now I am already in Warsaw, where my fitness course begin tomorrow. I'm excited to finally start it!

Gym log from Torun

Yeahhh! Running in the forest next to my mom's home was so great today! But it was hot! 30 degress! Obviously, summer didn't leave Poland yet.

It was my first proper training after almost 2 weeks break. Moderate tempo of running mixed with power walk :)

Me and curious Nora :)

I used my new Polat FT7 for the first time and I am very satisfied with it! Perfect gift :)

Bye, bye Oslo

Since we moved to Norway almost a year ago, it will be the longest time for which I'm leaving this beautiful country. 

Time for a month in my homeland, meeting with friends and family, cats and last but not least - my fitness course.

All day is about packing and preparing. 

I made some protein rich pancake for my tour. I made it from MyoProtein, almonds low fat flour, one egg and baking powder. I put a little kesam on the inside.

Perfect travelling snack

Always prepared ;)