This week's end and its summary

I end this weekend with amazing weather in Oslo. High temperature and shining sun. This is what I needed! :)

Beside sitting and sunbathing, I made a gym training today dedicated to legs and abs. I was kind of weak after 6 days of continuous training, that is why I decided that tomorrow it will be a rest day for me. 

This week was about concentrating on my diet efforts. I hate work 'diet', I would rather use term 'way of eating', but it is much longer ;) Anyway, food intake was my priority since I realised that with my active lifestyle and job it is diet which has to mastered in order to get more definition.

For 6 days I cutted 'traditional' sources carbs from main meals (potatoes, rice, flour, pasta) and replace it with more vegetables. Still I was consuming carbs in the morning, little before and after workout. I had slice deficit in my calories intake (about -300 kcal) and about 150g of carbs intake per day.

My example food intake this week looked like:

breakfast: oat bran with wheat bran mixed with protein powder
brunch: chicken with vegetables
pre-workout: carrots and small protein coffee, bcaa
post-workout: protein shake with rice cakes
snack: greek yoghurt or low fat yoghurt
dinner: chicken/fish with vegetables and shirataki noodles
supper: cottage cheese

(I deliberately do not mention portion sizes, because this thing is dependent on your weight, goals and fitness level) 

Is that low carb diet? Well, not exactly, I still did eat carbs but little less then normal.

Today, at the last day of the week, I have some carbs refeed. It is not a cheat day, but something more like oppcarbing. 

Why refeed? To refill my muscles with glicogen, ensure my body that everything is ok and it doesn't have to go into starvation mode, calm down my cortisol levels while dieting and restore my energies levels. 
I eat more calories today (round 2200kcal) with emphasis of good carbs (more oats in the morning, sweet potatoes for lunch, fruits as a dessert). 
I expect little water gain after today refeed, but in the end it should result in fastening my metabolism. 

carb sources are not only limited to bread and grains

I look forward to see result of my dieting on Wednesday. I will check then if my efforts were worth it and decide weather I will continue with that time of eating or not. 

For those of you who are looking for some good source of protein in your diet, check out new MyRevolution's offer where you can buy 3 different flavours of MyoProtein and 2 packages of fat burner in great summer price:

For all peanut butter lovers

If you, same as me, struggling with unconditional love for peanut butter, this product is made for you - PB2. It is powdered, fat reduced, peanut butter. 

If you add a little water, you will get calories reduced peanut butter pasta. 
If you add a spoon to your protein shake, it will be thicken and with amazing peanut taste. 
It is also perfect for pancakes (use it together with flour), cookies and other pastry baking. 

I am totally in love with this products. OF course, it is not calorie free, but at least I can allow myself to eat that instead of normal peanut butter which is a total calorie bomb and I am never enough with only 1 spoon of it! ;)

You can order PB2 at MyRevolution's shop.

New arrivals and Personal Trainer

How is your Monday? 
Mine was quite energetic with 30 minutes of cardio and happy surprise :) I started this week a pack from MyRevolution!

Now, I am-restock with new Better Bodies shaped jacket and whey protein :)

Better Bodies jacket - front

Better Bodies jacket - back

 Jacket is fitting great and back logo is so fresh, perfect for spring! Beside that, zip is very practical.

And another thing which came today, and from which I am very happy is MyRevolution's Protein Pulver. There are whey supplements on the market, but with MyRevolution's products I know that I get the best quality!
This type of protein is whey one, which is quickly absorbed by the body - perfect for the recovery after sleep and training. MyRevolution's protein powder is mocca chocolate flavoured.

3kg of the best whey protein! :)

When and why do I use protein supplements?

*I use my proteins in the morning, to my oats - instead of dairy products who doesn't like chocolate flavoured oats? ;)
*I drink my second protein shake after heavy workouts on training days to help build muscles and enrich my daily food intake with good source of pure protein.
*I also use proteins for baking and to my protein coffee to have my daily foods/drink more nutrient value.
*Why 3 kilos? It  is more efficient to buy one big package than few smaller.

What to read more about protein powders?

Here you can read more about protein powders.
And here you can find my review of MyoProtein from MyRevolution.

Last but not least - Personal Trainer worth recommending!

Let me introduce you to Alexander Öqvist.
Not only is he a gym freak, but most importantly, he is a great Personal Trainer with big knowledge and proper attitude. 

He can help you achieving your goals quicker and better by finding your weak points and improving your form and diet.

If you are struggeling with your training and eating routine, he is the right person to speak with! 

Alexander's offer can be found here. 

One day, all body workout

I found it difficult to train this week - mental attitude was bad, I forced myself to do leg day in Wednesday but had no fun at all by training... 

I decided to take Thursday and Saturday free with only light training on Friday (my aerobic class). That helped my body to recover and to gain strength for today's training.

I decided to do whole body workout, with little breaks between series, doing 2 exercises for bigger muscles groups and 1 for each of smaller groups.
90 minutes, 16 exercises after I was totally exhausted but really satisfied with my effort!

On today's training plan there were:
* (quads, butt) squats
* (quads, butt) dumbbells lunges
* (hamstrings) straight leg deadlifts
* (hamstrings) seated leg cursl
* (calf) seated calf raises
* (calf) standing calf raises
* (chest) dumbbell chest press
* (chest) dumbbell flies
* (shoulders) barbell shoulder press
* (shoulders) dumbbell side laterals
* (upper back)one arm dumbbell rows
* (upper back) lateral pulldowns
* (triceps) triceps pushdowns
* (bicep) biceps hammer curls
* (abs) hanging leg raises
* (abs) crunches
* (lower back) hyperextensions

Baby's got pumped!

Normally, I do not advice such long and exchousting workouts. But today I had time, energy and proper attitude and I really wanted to use that :)

pre-workout necessities: BCAA from MyRevolution, Fres (no calories high coffeine drink) and my training book

Tomorrow there will be a rest day with 30 minutes of cardio!

A spoon of superfood

a jar with monthly dose of product

Today I've got a new product which I am thrilled to prove! :)
Flavon Max is a product which contains extracts from organic superfruits and vegetables:

• ginseng
• blackcurrant
• black elderberry
• red grape
• beetroot
• sea buckhorn

variety of Flavan products: Flavan Green, Max, Kids, Max+

It is a form of a jelly and one/two spoons are providing  big dose of antioxidants and vitamins.
It taste good and I hope it will works same good :) 
It can support your healthy diet and provides you with essentials vitamins, minerals and antioxidants. It is important to take care of that, especially when you are dieting and consuming high protein foods.

The only thing which I don't like is amway-way channel of selling it, but I hope that product will speak of itself.

This product is actally about to buy at my workplace in Oslo, if somebody would be interested :)

And on days when my body really need detox (after unhealthy food, alcohol and so on), I am taking a shot of.. wheat grass ;)
 

Green Superfood with super properties :)

This product is in a form of powder full of cocentrated vitamins, minerals, antioxidants,  chlorophyll, green cereal grasses which all improve digestion and gives a boost of energy. 

Beside that wheatgrass is a complete food that contains 98 of the 102 earth elements.
Ingredients concentration in this product is 20 times more than in regular fruit/vegetables!

Unlike Flavon Max, Green Superfood doesn't taste so good.. So if you are taste-sensitive, you migh considering choosing capsules version of this product :)


I am happily stuffed with those two valuable product :) Now I have to only waits for the first effects!

International Chocolate Day

All my Facebook wall shout about International Chocolate Day. There are also other sources claiming that September 13th is the one and only one Chocolate Day. However, it is still worth mentioning about it on the blog, isn't it?:)

To be honest.. I'm not a chocolate fan. Not that I don't like it, I just don't crave it (but yes, I have other craving haha)

My simple theory is that once you don't eat sweet, you do not crave sweet. I deducated it that when I am avoiding sweet/chocolate, I really don't have to eat that. But once I start, it takes me few days to go away from this urge of consuming it.

My sweet tooth is truly satisfied by cottage cheese with no sugar jam or, occasionally, protein bars.

Make sure that you're choosing smart when it comes to protein bars. Lot's of them all full of sugars, saturated fat and glucose syrop - as shitty as the bars you're fining in regular shops.


My today's choice for celebrating International Chocolate Day is a FortiFX chocolate deluxe bar. I love the fact that they are in 2 seizes 48g and 96g. Those 100g bars are way to big for me, too much calories. And eating only a half seems like impossible ;) So 48g is perfect portion for me. 
 

mine bars is that one in the middle :)

FortiFX is contained on whey isolate protein, does not have fructose syrope in it, it is half baked which gave it more cake than bar taste. 
Small bar has 15g of protein, 20g of carbs, 8g of fat and 190kcal. This makes it a good preworkout snack which I wouild need before my second aerobic class for today :)

my evening class is waiting :)

Happy Chocolate Day! :)

Gray camo new clothes - yay or nay? :)

Better Bodies camo long tights and athlete T-back top

I've just got my package from MyRevolution with new cool clothes! Better Bodies collection with gray camo: long tights and tank top :)

I know that camo might be visually slimming but... why cover the butt I am working so hard out? :)

Team MyoRevolution

pic by Piotr Modry Michniewicz 

I started the day with quick Facebook checking and I found a post of me, beeing a member of MyoRevolution's team.

check: http://myorevolution.com/team-myorevolution/

As you have already noticed, I'm cooperating with MyRevolution for quite a time. Now, MyRevolution goes international as MyoRevolution. 

I am proud to represent this highest quality sport supplements producer! 

Beeing in the same team with fitness, body fitness, bikini competitors it is an honor for me! :)

Waffel day in Norway

At the same day when I am implementing my new training routine (more about it in next post) there is a waffel day in Norway!

This extraordinary day express Norwegian's love to that piece of baking. They served waffles preferable with Norwegian brown cheese and jam.

 

I have to admit that I haven't eat wafflels for years and it seems that I won't because I don't have special machine for making them at home.

However, I would like to share Funksjonell's Mat recipe with you for healthier waffels which do yourself at home (recipe in Norwegian can be find here)

 
You will need:

50g butter/margarine
4 eggs
100g Sukrin Gold
240g flour
40g FiberFin
0,5 spoon baking powder
0,5 spoon cardamom
5dl (50ml) of milk


Mix all ingredients and let them stay for 15-30 minutes. After that bake in waffel machine. Serve preferable with soe lowfat quark or cottage cheese and jam :)

My daily supplements: magnesium and BCAA

After beginning series of articles about supplements with one about Omega 3, I would like to write a little about other two supplements which I take daily (magesium) and on training days (BCAA).

Magnesium is a mineral which is essential for thousands of chemical reactions occurring in our bodies, keeping out heart rhythm steady and keep our bones strong. If you are exercising often and drinking lots of coffee, you probably experience lack of magnesium which results in trembling muscles ;)

I take my daily dose of magnesium together with vitamin D. You can consider supplementing magnesium together with cink and vitamn B (ZMA). This combination is said to help the best to those who train actively.

I use BCAA from MyRevlution with orangeade taste :)

BCAA is other supplement I take very often, but only when training. Branched chain amino acids has anabolic properties (prevent muscles from 'burning out' during workout and resting times) and enhance performance. 

BCAA of protein powders?

Any good protein powders has BCAA in it. BCAA though has no or very little calories. If you are on a diet and you want to lose fat, not muscles, try BCAA then. Spare calories for some real meal with real protein sources. 
That doesn't mean that I am not a fan of protein supplements, I will write about them soon :)

Sweat&endorphines

Hello!

With Monday and Wednesday off from training, I had really good 2 training days after!

On Thursday had I step class (60min) which I followed with quick intervals session on treademil (45s x 45s).

Pink girl attack! ;)

Friday is my usual double-trainings-day. I started it with resistance training (30min) with my lovely group and I will follow this one by another step hour (60min). 

 



Classes which I have on Fridays are the one I can design myself (and listen to my clients needs, of course). 
That is why I always try to do things different, change routines, choreography etc. This time instead of doing typical aerobic choreography, I will made a step class with resistance training (15 minutes step, 15 minutes strength,  followed by another round of step and strength training with stretching at the end).








Productive two days, full of sweat and endorphines! :) Have a nice weekend!

Cupcakes!

chocolate muffins with lemon and chocolate frosting

Sunday is a great day to prepare some sweet cupcakes!

For base I used Funksjonell Mat chocolate cake mix. It is a ready to bake mix which contained 40% less calories, 10% more fiber, has no sugar and, most importantly, is very, very tasty!

I made two types of icing - lemon anc chocolate one.



Preparartion:

Make cupcakes base from Chocolate Mix, add 3 eggs, 1dl of oil and 3dl of water. Put the dough into cupcakes forms and bake for 30 minutes in 180 degrees in the oven. Let them cool down before putting glaze on them.

For lemon frosting: mix Kaseam Mager with Sukrin Melis, jucie from half a lemon, additionally you can add yellow pigment.
For chocolate frosting: mix Kesam Mager with Sukrin Melis and 2 scoops of MyoProtein Mocca Chocolate Flavour.

Happy Sunday! :)

Banana bread

aromatic&sweet banana bread

Great Sunday solution - whether you want a bread for breakfast or piece of cake for later coffee - you can use this one!

Banana bread is easy to prepare. You will need:
* 2 big smashed bananas (or 3 smaller ones) - use matures one, it will be easie to smashed them with fork
* 2 eggs
* 1/2 cup of milk 
* 2 spoons of sesame flour (or other flour of choice)
* 1 spoon of sweetener (I used SukrinMelis, but Sukrin Gold would be perfect)
* 2 portions of protein powder banana flavour, I used banana&toffee from Reflex (it is an additionally ingredient)

Dough should be watery, it it is too tense, add a little water.
Use baking pan (the same you use for making bread). Put a baking paper before (and spare yourself some time with taking the cake off).

Serving proposition: with cottage chesse and low sugar jam

Bake it for 40 minutes in 200 degrees in the middle of the oven. Then take it out and let it cool down in room temperature. Slice it into pieces and.. enjoy! :)

Banana bread is a low carb solution whether for bread and cake!

Pro-jelly

protein gelly - so easy, so good!

Pro-jelly is a (yummy) side effect of my recent baking of protein tarta-cakes (check this out here).

I had a little protein filling left and I simply put it in the same baking form as I putted protein cakes. Then I freeze it for 10 minutes and then put for next 20 into the fridge. 

Ingrediences:
* 15g of protein powder 
* 1 spoon of powdered gelatinge
* water 
* quark and fresh berries for decoration


To make this kind of gelly you have to dissolve gelatine in water and add preferable quantity of protein powder. I used MyoProtein with mocca-chocolate flavour.


The effect was delicious! I used low fat yoghurt, fresh fruits and amonds for decoration!