Friday 29 December 2017

Motivation: Spiritual Awakening

Hello everyone! I wish you a very Merry Xmas (to everyone celebrating) , happy holidays and generally a happy end of this Year! 🎅🎄🎇

Today I decided to compose a very requested (and important in my opinion) article which targets the special topic of " Awakening ". I have mentioned this term various times in my older posts, even linked it with self awareness and overthinking (you can access that info here) but I decided that the time has come to give it a proper and excessive reference on a unique article. Here we go.

To begin with, let's present the definition of the term "Awakening" as a noun:
❥An act of waking from sleep. 
❥An act or moment of becoming suddenly aware of something.

If we merge these together while applying this term to the spiritual domain we get the so called "Spiritual Awakening" . As mentioned in "Urban Dictionary", the definition goes like this:

Spiritual awakening refers to a shift in consciousness, an apperception of reality which had been previously unrealized. The culmination of such realizations is in the recognition of oneness with all of existence.
In my personal opinion this definition certainly describes the major frame of this process, highlights its outcome but does not include the process itself. Reaching the final destination does not happen overnight, it is not an easy peasy thing and it necessarily comes in stages. Commenting on the dual definition of "awakening" stated above, the second meaning refers to an act or moment of becoming SUDDENLY aware of something. I find this way more aptly expressed because even though Awakening takes a lot of time and energy (which means that reaching the final point does not occur "suddenly"), its beginning just kicks in at some point; suddenly enough to cause some frustration. 

Occassionally, a certain experience can shake our spiritual understanding and cause a deeper analysis which itself will lead to an extended realization of things around us. However, the moment when awakening begins might not necessarily coincide with a particular event or trauma, it can just pop out randomly and that explains why most people come through a very confusing period trying to figure out where did all these thoughts come from.

In this point I want to clear out that Awakening is separate from any personal religious view. During this process you come to deeper understanding of how the world around you functions, how everything connects,  you realize the deeper causes of events/choices/behaviours, you get to understand yourself better, your needs, your purpose and your journey. You start to think, doubt, question and research A LOT. As a consequence, the more you awaken and mature, the more conscious control you have over your choices and future. This is a matter of YOU, as an individual, the process takes place in YOUR conscious mind, driven by YOUR own energy manifestation and presents a common unity consisted of all the surroundings. These surroundings include all the forms of life around you ( regardless if someone is Christian, Muslim, Buddist, a mammal, a bird, a flower etc - EVERYTHING is connected with bonds that you will gradually start to notice, the most important of them, is Love). There is one truth, common for all, which is not something you believe, it is a fact, a reality you can SEE and FEEL taking place in real time around you. 

I have thoroughly discussed the topic with a great number of people (who come with different background, beliefs, religious views, experiences etc) and I noticed that many people confuse the Awakening with the term "Religious Enlightenment" which is strongly attached to an energy manifestation towards religion. In fact, these two are pretty contradictory as religion itself commands you to accept/admit/embrace/believe information, points of view and/or acts that are already processed by someone else and are simply offered to you to accept them, elliminating the priviledge of self-processing them and accepting them afterwards in your own will. For instance, if you do not accept EVERYTHING the Bible says, you are not considered as a "good" Christian. How can a mean of spirituality (as so many religions tend to call themselves) elliminate the ability to process and develop judgment over information? How can a factor which blocks you from having a spiritual shift coincide with the process of Awakening, which commands EXACTLY THAT? Simply, it doesn't. Awakening itself is based on personal experience, it requires personal effort and it needs your contribution to occur and develop. No one else can do it for you nor can teach you how to do it. It is a road you have to walk yourself, embracing your dual nature and start working on it. It requires thinkingness, recognization, and a lot of active processes upon conscious control. The single term of "Enlightenment" is also a whole different story as it mostly pictures a silent mind which is not under thinkingness and procession, accepting only one nature.

Now that we cleared out what Awakening is and what is not, we can proceed further. Whatever shared here comes mostly from my own personal experience and common points i found between me and persons on the same journey. For me, Awakening was not just a bounch of thoughts poppin' out at some particular point of my life. Looking back, I can spot a period of AT LEAST 2,5 years when my overthinking gradually hit TILT, I found myself really annoyed by a lot of things around me that I either didn't notice before or I did but I was not bothered much - maybe because they were not strongly opposite to my own existence back then. 

There was a lot of confusion, frustration, anger, fear, sadness on the way. Someone might think that when you start realizing things you have a default mode of acting positive or beneficially for yourself. That was not what I experienced. Specifically, the first year i suddenly started noticing things which have been there all the way, thinking deeply and coming across information that I was not ready to handle properly at that time which made me to over-react often, I found it difficult to express correctly my thoughts and feelings and I occassionally felt "lost" in a try to define myself. I was unable to understand WHY did I act in ways that I didn't really want to. Through the years I started gradually fixing this and controlling more and more myself but in general the first 2,5 years were REALLY unpleasant and uncomfortable. Thus, through the discomfort of my own self I started defining what I like and what I don't, I understood who I am, what I need, what my flaws and strengths are and most importantly who I WANT TO BECOME

After the first detecting years, the conscious contribution on my self-improvement had increased to a point where I was able to consciously think and analyze EVERYTHING I had gone through in my life. My experiences, the persons in my life, my own responses, my achievements and failures, the society around me, the way the world functions, the physical and mental nature of humanity and eventually the unity of them all were topics I was actively working on, in my mind. Interestingly, every time I was processing a topic I was able to dive deeper in it, explore new aspects and scopes, spotting more "bonds" and finding more factors than the previous time. This constant search of the deeper truth of course is not necessarily a pleasant experience as it requires you to re-experience (mentally) a bounch of negative or traumatic information. In order to find the pure and clear core of things you need to unfold many layers, each one provides things you were unaware of and you need to handle them before unfolding the next layer. During this exploration, you learn to develop the acceptance of things weither they are positive or not, you learn to disengage yourself from the past, living in the present but still caring with you the important lessons you earned in order to be an efficient architect of your bright future. Through awakening you develop and adopt a lot of values and morals, some of them might have been already here before you awaken, some others might be a whole different new path in your life. For sure, you start sticking more and more to what your mind implies as "right", your way of thinking changes, your mind expands to include more connections and as it stretches to a new dimension where it forms patterns, which are applied to your response in the physical and material world. 

Back to my personal experience, after the first 2 and a half years which have been a solid preparation to a radical change, I was able to really track and feel the evolution taking place inside out. Gaining a deeper understanding of everything made me a far more efficient and focused person being able to achieve more things as well as being capable of handling the "next level" faster, calmer and more effectively. 

Awakening equals to change. Mental change leads to physical one, whose actions conclude to an entire life change. How? This is where I will place this tiny stone of wisdom:

Thus, once you realize who you are and how you want to live you get aware of your needs and boundaries. This is a point of no return. You can simply not ignore these discoveries you gained through your experiences, mostly the hard way. You can not return back to who you were before and live peacefully with things which -you now know- do not suit you nor promote you as a person. This is linked to yourself taking action over the factors which shape your reality. You are in charge of your own well-being, gaining more and more control over it. Your choices reflect the pattern you have developed in your mind, the one that does not accept your smile being wasted in situations that do not serve your inner peace. Of course this does not happen in the blink of an eye.

 Even if you need a larger pace of time to actively take over the sources of negativity in your life, in the meantime you are still under discomfort as your mind has changed around them. Chopping off anything negative or not-suitable-for-you is another chapter of the struggle side that awakening commands. Some aspects can be easier but some others - especially those you are emotionally connected to or have been long term ones - will obviously be characterized by bigger energy consumption. It is normal to take your time, awakening is not a destination after all, it is a whole journey which you experience in your own timeline, it is meant to serve your needs so the comparison between your pace and another person's is simply useless. There is no shortcut, every level you are called to explore has its own purpose and IT NEEDS to be explored this certain way. You might not understand why at the moment, but I assure you, you will come to understand that later. You have to learn how to embrace all the different quests this route will bring.

To respond efficiently, you need to keep the highest amount of your energy for yourself, it will be your "currency" to complete the tasks required to reach the next level. A great example to clear this out, is the removal of toxicity and negativity from your life. If this description fits a person, a situation, a habit or an emotion, in any case, it is a painful process to walk away from something that has created a (false) sensation of comfort zone and/or has high emotional value for you. It will cost you A LOT of energy not only to practically cut this source off but to also disengage your emotions and mind from it. Imagine HOW DRAINED you will be, if during this process you have to deal with more annoying factors around you. This is the point when you realize the importance of a wiser energy manifestation, you clearly see that you can not afford dealing with everything on the same time and still expect to be a winner. You need to set priorities and work consistently on whatever you choose to. I once came across to the following quote : Awakening requires Isolation

At first sight, I perceived it as the aloneness you necessarily experience through your spiritual shifts as the spiritual level gap between you and the people around you increases. This condition is not entirely controled by you individually. This spiritual gap leaves more space for misunderstandings, disatisfaction and inefficient communication since the same terms have different depth for you and them so it is possible that these social beings will distance themselves from you.

 After going through the energy drainage i mentioned above, I also recognized that the isolation works the other way around too. When you decide that something in your life drains more energy than it provides and thus it doesn't promote your growth and wellness you TAKE CHARGE and isolate yourself from it. It is a conscious choice you make because you have stated your worth and value of your journey, you have set the process to fix yourself as a priority. Some time later I figured out that these two perspectives are just the two sides of the same coin and are connected all around. During your awakening, you change and get more solid to what defines you, which in turn, stimulates the interactions between you and the persons in your life. The outcome of these interactions will play a double role: those who do not function with the person you are trying to be will distance themselves on their own AND you will also consciously isolate yourself from those who -by your judgment- do not belong to the life you want to create since they cause troubles in your journey to reach it. It is a ying-yang connection, they both exist to form the necessary balance whereas they cooperate together just like communicating vessels. 

Throughout my journey, 4 years after I started changing I could feel in various ways that this particular journey started getting more and more enjoyable, shifting up was less and less painful since I was able to handle better whatever i had to face. A year later I could see the benefits kicking in my life in every possible aspect of it. The explanation is really simple: the stronger you build a vessel, the better it responds to the stormy sea and the more pleasant, steady and calm its journey is. Not only the bad times were paid of but I can now clearly see it was the most valuable investment I have ever made. Not only because of what I gained up to now, but also for what I am able to feel right now and all these things I will earn in the future as I keep going through this journey. It is a system after all, the more fuel and work you put in, the more productive it gets.

I bet most of those who will read up to this point will have linked this process to a negative experience (at least during the first stages). I will not sell butterflies to your ears, things will be challenging, rough times will happen BUT spiritual awakening is not just that. It comes together with the expansion of your emotional understanding too. This means that you may feel the sadness deeply through unfolding, understanding, accepting and explaining your past BUT you will also feel the joy, satisfaction, gratitude and tons of other positive feelings WAY DEEPER TOO. You will start finding happiness, positivity, value and sources of strength and courage in things you would have never imagined before. And guess what: This will take place in the present, in real time around you. This will be something to cheer you up and keep you going throughout the process, fuel you up and gradually upgrade the quality of your life. 

Imagine waking up and feeling happy just by the smell of fresh coffee in your kitchen. Imagine taking a hot shower and feeling blessed for the privilege to enjoy this luxury while embracing the relaxation of the warm water running on you. Visualize yourself walking and making eye contact with a kid or an elder, smiling at them and earning a wider smile back. Shape in your mind how heartwarming will be observing a happy couple playing with their kid in the park. Try to help a person in need and observe the gratitude in his eyes while trying to sense all the happiness, care and surprise this person experienced. When you learn to absorb love and warmth from daily, unlimited sources around you, you feel the need to share it. In order to do so, you are driven to perform actions of love transmition which in return will offer you this love back, multiplied in the form of appreciation, smile, emotions, experiences etc. Targeting your energy for positive purposes towards the right receptors will give you far more than you could ever expect or ask for. 

Life is meant to be shared, but not with everybody. Isolating yourself from what is not meant for you is equally important as surrounding it with anything/anyone that will interact with  you in a mutual beneficial way. At the end of the day, once you awaken, everything is connected and the puzzle can now make sense.
You are the captain of your life, you have the brushes to paint it the way you want to be. You are allowed to experiment, you are allowed to make some drafts, you are allowed to take your time to improve your skills in order to get this painting to life just the way you want it to be. It may be frustrating, disappointing, exhausting but finding out the clear picture in your mind and throughout your experience selecting the proper "brushes and dyes" is essential and it's the only way to make your human experience in this life, a piece of art. Don't worry if the society does not seem to appreciate it, it is YOUR art, made with a lot of hard work and pain, it is your proudest achievement. It is a magical thing and you should reserve the entries in this exhibition for those you will appreciate it themselves and earn a sight of it. Remember that all the glorious artworks have been doubted by the majority yet got appreciated by the few who had the ability to understand. These are the people you need in your life. Trust yourself, believe in your journey, embrace every step of it and keep going. Things will fall in place, i promise. In the meantime, vibe high, shine your light and let those on the same frequency come and find you. You can then use your brushes and dyes together. ❤😉 


Thank you so much for your time reviewing this article. This is one of my favourite so far and I hope you were able to enjoy it as much as I did while composing it. I am sending tons of healing vibes around you and If you spot yourself in any stage of this infinite journey, I am by your side and I am so proud of you coming this far! Stay strong! Feel free to leave your feedback, contact me and share the vibes with anyone you want. Till next update, take care, smile more and stay tuned!
Hugs,
Irina

CONTACT INFORMATION



Emails :
&
Facebook page : 
click here

Twitter :
click here

Skype :

irina.alexopoulou

Instagram :

Pinterest :




Saturday 2 December 2017

Nutrition: Recipes: Spicy Chicken Oats

Welcome back crazy froggie❤

Today I'm sharing a savoury recipe I tried recently for the first time. The story behind it is that I combined ingredients I consume almost on a daily basis in a way to fix a gap on my macro nutrients some days ago. I carefully calculated the carbs, fibers, protein and fats I needed to consume on a specific meal, checked out my cupboards and decided to give it a try with all I had available at that time. I was so pleased with it that I gave it another try some days later with some extras which transformed it to my new hit, diving straight into my top list. ❤
The taste of this dish was 10 times more divine than its looks. I will call it SCO after the initials Spicy Chicken Oats from now on. The second time I made this recipe (when SCO was invented) I literally used leftovers, so thumbs up for an extra bonus of not wasting any food.✌


Ingredients used for 1 portion:

  • 1 portion of skinless boiled chicken breast (leftovers)
  • 60gr of boiled broccoli ( you can use as much as you want - this is just what was left )
  • 1 hard boiled egg
  • 20gr of feta cheese (the last piece, you can understand how sad my fridge was....👀)
  • 150mL of lactose free milk
  • 3 tbsp of oats

Spices used:

  • Black pepper
  • Curry
  • Garlic
  • Sweet paprika
  • 1 pinch of salt
Instructions

Put a large pan on medium to high heat and start warming up the chicken breast (cut in cubes), do not use any fat. When the chicken gets a little bronze colour add the milk and reduce the heat a bit. Add all the spices and when the milk starts boiling it's time for the oats to enter the show. 👌Start stirring until the mixture gets thicker but not dry. Chop the broccoli, cheese and egg in small cubes, blend them all together with the oat mix and let it sit for 2 minutes on low heat to help the cheese melt. Garnish with some extra black pepper and Voila!




This dish is a basic combination which can be enriched by all your favourite ingredients, maybe carrots, potato, peppers, onion or even bacon/turkey/mushrooms depending on your own preference. I had so much fun experimenting with this dish and I hope you will let your creative self out and give it a shot the way it is or altered to your own tastes! Feel free to share your shots with me ❤😁
Find all my contact info below. Till next update, keep creating, dreaming and smiling!
Hugs❤,
Irina😻



CONTACT INFORMATION



Emails :
&
Facebook page : 
click here

Twitter :
click here

Skype :

irina.alexopoulou

Instagram :

Pinterest :


Wednesday 29 November 2017

Nutrition: Recipes: Protein Flourless Banana pancakes

Hello my friends!

Welcome back to my blog. Today I'm gonna share with you one of my beloved recipes. Pancakes have always been one of my most favourite options for breakfast (or snack), as I love everything about them, their texture, their taste, how easy-to-make they are. The idea was to increase their nutritional value and adjust them properly in order to fit my lifestyle, macros, needs but still be delicious and satisfying. That's the main reason I experiment in the kitchen, trying healthier alternatives of all the foods I love. 

*Heavy Breathing*


Meow❤
During the past years I've tried the combo "mashed banana+ a whole egg" to create them. It worked out (partly) but I was not really pleased with the taste, it was just neutral, plus I had a hard time making a consistent mixture without a blender leading to disasters in the time of frying. (Not to mention the amount of fat needed to ensure they wouldn't stuck on the pan).

After some experiments, I concluded to my most favourite alternative, according to taste, nutritiousness and texture, which is presented below.




For 2 medium fluffy pancakes you will need:

  • 1 medium to large banana
  • Egg whites ( I used pasteurized eggwhites in carton box so I'm not quite sure about how many eggs you would need. The quantity I used was around 100mL)
  • 1/2 scoop WHEY Protein (around 15gr)
  • 2tbsp of oats
  • Cinnamon
Ingredients I used for topping my pancakes:

  • 2tsp of peanut butter (1 was used for frying the pancakes and the second one was used as a topping)
  • 1tsp of honey
  • 1 medium orange (sliced)
  • Cinnamon

Instructions



Step 1: Mash the banana with a fork, add the egg whites and try to make a consistent mixture.




This fork is a LEGEND. I used it to eat my meals when I was
2-3  years old. And yes I still use it.
😂
























Step 2: Add the cinnamon, oats and protein powder.





Step 3: Add 1 teaspoon of peanutbutter on medium to low heat pan and fry your pancakes.

Tip: I put the entire "dough" in the pan to form one Large pancake instead of making two separate to use the volume and make it thicker. I divided it afterwards with a knife. 



Final Result:

Yum yum yum ❤



That's it! Pretty easy to go, wasn't it? Whenever I choose these pancakes to start my day, I feel really excited, my mood is uplifted and I stay energized for a long time. 
I highly recommend trying this recipe for breakfast, as a snack or even to satisfy your sweet tooth while staying on point with you diet. 
Feel free to contact me for any suggestion you'd like to see displayed here or share with me your favourite treats and photos.
 Have a wonderful week and take care!

Much love,
Irina



CONTACT INFORMATION



Emails :
&
Facebook page : 
click here

Twitter :
click here

Skype :

irina.alexopoulou

Instagram :

Pinterest :





Monday 6 November 2017

Nutrition: Recipes: Healthy Microwave Lava Brownie

Hello my favourite friends!❤

Eating healthy, avoiding extra sugar etc is the way to go not only for improving and maintaining your physique but also to keep your health strong (which is the #1 priority we should all have).
However, we are constantly spammed by these meshmerizing foodporn pictures, we are overwhelmed by sweet tooth and so on. I am a fierce supporter of healthy eating which is a part of my life BUT i can not deny my weakness to sweets !!! In fact, I once stated that If I could cut down on them I would go for a profession which requires being in perfect shape all year long.
 I have tried to elliminate them as much as I can, mainly by replacing the poor choices with nutritious ones, mostly made at home, which will satisfy my cravings and offer valuable nutrients to my organism (while being metabolic - friendly). Before you give in and consume a dozen of poor sweets (and engage the post-eating guilt as well) try picking a healthier alternative, experiment and conclude to the options that work for you.
Yes, this is the final result.... I ate it maybe within a minute.
Holy Heaven and Hell in a mug.
I also think of maybe creating a new series here on this blog dedicated to such alternatives. Long story short, today's recommendation is a TOTAL CHOCOLATE MASTERPIECE: LAVA BROWNIE #healthier_edition ❤_❤

Why did I choose this?

  1. Lava Brownie is LOVE
  2. It is extremely easy to make
  3. It needs a few simple ingredients that you always have at home
  4. It needs just 1,5 minute to be ready, listing is at #1 EMERGENCY solution
  5. It actually keeps you full, you don't crave more (as it happens with chocolate bars and stuff)
  6. The lava element lets you put anything you prefer, making adjustable to any taste
  7. The recipe works even with different format of substitutes (ex. stevia or honey instead of sugar)
  8. It is super cheap to make
  9. You only need a mug! No additional equipment washing! 


Are you convinced yet? ❤_❤




You will need:


I'm the happiest Goofy you'll see in Town
when it comes to food.
  • 2 tbsp Black Whole Wheat flour
  • 1tbsp Bitter Cocoa Powder (the one used on cakes) 
*TIP* 
*You can use 1 tbsp of carob powder to substitute some of the bitter cocoa and flour).


*Another alternative is to use 1spoon of whey protein powder to cheer up your muscles too.😏
  • 1tbsp Sweet Cocoa Powder (the one you mix to your milk) 
  • 2 spoons of sweetener (can be honey, stevia, brown sugar, coconut sugar etc)
  • 1 pinch of salt
  • 1 tbsp of olive oil (virgin olive oil is the best one you can use, covering your daily needs in healthy fats)
  • Water 


Instructions: 
*Piece of cake* (literally muahahahah 😈)


Put all the dry ingredients in a large mug and mix them.

Add the olive oil and some water. I would suggest beginning with 4-5 tbsp of water and start stiring. You need a thick but CONSISTENT mixture, if there is still dry material left at the bottom which is not being mixed, add a little more water, but when i saw a little i mean 1 sip. Blend it all together as great as you can. I figured out (after the 1234325 time i made this) that a tea spoon works better than a fork.

Put the mug into the microwave oven for 1 and a half minute. This time is usually perfect for these proportions. If your mixture is not as thick maybe it will need 45 more seconds. In any case check it at 1,5 minute and then decide if it needs more time. 

Once your brownie is ready, open a hole in the center and infuse any topping you like. You can go for nutella, molten chocolate (single or with peanut butter) or anything you prefer. Be aware of the extra calories though. I usually go for molten bitter chocolate and crunchy peanut butter.




Conclusion:

I apologize in advance because I have a feeling that you will be addicted to this microwave miracle ( i usually tap this during the night 😈 ). Whoever tried this recipe has been highly amazed so I recommend it as an easy and fast-to-go treat at gatherings as well! ( You just need enough mugs hehehe). Enjoy yourselves guys and feel free to leave me a feedback on your experience, suggestions and questions! Follow me on Instagram for more fitness and motivational posts on a daily basis !😉


Much love,
Irina


Cheers!

CONTACT INFORMATION



Emails :
&
Facebook page : 
click here

Twitter :
click here

Skype :
irina.alexopoulou

Instagram :

Pinterest :



Monday 23 October 2017

Fitness: Workouts: Fullbody Resistance HIIT Workout


Hello Autumn buddies!

One of my most favourite progress shots.
Hope all of you are fine, healthy and on your way to achieve your goals!
Today's article is a Fullbody Resistance HIIT Workout I constructed and tried yesterday.
 I combined some of the most well-known bodyweight exercises along with some resistance ones under a HIIT pattern.
I tried this workout together with one of my Personal Training clients whose fitness level is Beginner and she completed the entire program successfully.
I think most of you will be able to complete it, but note that it will be a challenging one, pretty hot and fast.
It's constructed of two basic exercise sequences , part A and B, each one repeated 2 times.
We're basically aiming for supersets with none to minimum rest in between exercises followed by some rest at the end of each circle.
If you find it tough enough to begin with, try 1 circle of part A and 1 circle of part B instead but try to work on the superset pattern.

Let's answer some FAQ around it:

Where to perform this routine?

Basically anywhere. It can be done at the gym, at a park even in your own house. Just make sure you're having enough space, free of dangerous objects to eliminate the risk of accidents. It would be a perfect option to find a place you can concentrate with as less interruptions as possible.


What's the duration of this program?

Well this is really subjective, depending on your efficiency, speed and rest time. Invest some time to feel comfortable and not stressed about the clock.


Is there any equipment required?

Yes, you will need an elastic resistance band and a dumbbell (one of 2-3kg will do the work). If you don't own any dumbbells, a heavy but small sized object will do the trick. Just make sure it's SOLID, steady, handy and allows you to have complete control over your movements.























Is it suitable for beginners?

Absolutely. As stated before, I tried this workout with a beginner level client, It was a hard challenge but she made it. However, everyone is different so there is a possibility that someone is not ready to complete the entire session at once. In that case he can try just 1 circle per part to focus more on growing his resistance under the HIIT pattern. For intermediates, I insist on being strict around supersets and rest time. If you repeat this workout some time later or you are an advanced level person, try increasing your reps, use heavier weights and increase your speed. If you're advanced and crave a strong burn aim for 2 circles of part A, 2 circles of part B and again 1 circle of A and 1 circle of B.


Any tips around it?

Well if you choose an outdoor place, which is a good thing as fresh air and an outdoor environment tend to really refresh the mind, make sure you're finding a stable place to workout. Be aware of the dirt around and it would be a good option to have some workout gloves to protect your palms. We chose a park for this session so we had a lot of dirt around us while performing ground exercises (such as planks). Some music would also be nice to keep you cheerful during the process. If you don't have a training buddy, maybe spot on the duration of the songs on your playlist to estimate your training and rest time. Keep an eye on your breathing.

So, let's go for it !


Click on each exercise to view the hyperlink of how to perform it.




*Warm up* 
 Try your usual warm up routine. It can be some jogging, cycling, walking and dynamic stretching or whatever works best for you.


PART A

Burpees (12 reps)
Jumping Jacks (60sec)
Plank (15sec)
Push ups (15reps)
Jumping Squats (12reps)
Plank (20sec)



PART B

Lunges (12reps per leg)
Resistance band side kick (12 reps per leg)
Plank (15sec)

*2-3 minutes low intensity cardio*

*Stretching*
You can find my related article on stretching here



That's how I looked after this session. The Phantom of the Opera itself.

This is a wonderful sunset I captured prior to this workout. Dumbbell power.


That's where this super hot workout ends. If you give it a shot, leave me a feedback of your experience, post-workout results and suggestions. I will be posting more workout plans in the near future so make sure you'll have an eye here frequently. Don't hesitate to follow me on Instagram to get daily insights on my nutrition/workout/health tips and announcements of my new updates. You can find my contact information below to ask your questions, request articles, share your thoughts and make your suggestions, feel free to express yourselves! Have a lovely week full of pumps and progress my dearest people!
Take care.
Love,
Irina



CONTACT INFORMATION



Emails :
&
Facebook page : 
click here

Twitter :
click here

Skype :
irina.alexopoulou

Instagram :

Pinterest :


Saturday 16 September 2017

Motivation: We are what we choose to become

Hello to every single person here!

 It's a lovely Saturday today and I found some time to post a new update about mentality's impact in our lives. To begin with, I was having my breakfast today while processing some thoughts in my mind. I made a relevant Instagram post, where I wrote down the main idea I had in mind, which will be the initial brick to compose this article. The post goes like this:

Photo taken from my latest personal self-project. Copyrights reserved.
" Amazing how do things and people change. 
Amazing how you can either improve yourself or destroy your good parts just by manifesting the energy around you. 
Impressive how each person's will is so strong that can either help him grow in a hostile environment or get fucked up even though everything around him is fertile and optimum. There are no boundaries after all.

There might be some, physically, but for sure the mental aspect contributes far more.
If you have the mentality of a winner, you will eventually win. If you have the mentality of mediocrity you'll always be around it.
What is more interesting here is how does the same person swing not only in between stages but also on the edges. 
We are what we choose to be. "


 I will stand on the last two sentences. It is true that we all, as human beings, do not have the absolute emotional stability. We get through introvertial and extrovertial phases, we elevate between cheerful days and dull ones, we make good and bad choices (referring to their outcome), we make mistakes but that's alright. That's what the journey is about. It's about to mature, learn and realize both our own selves and whatever consists our further environment (in terms of interaction). So what's the case here? It is normal and healthy to have period swaps. What I do not seem to get is how can someone swing from the one edge to the other. Of course, It is a matter of choice. Not completely a conscious , controlled one, but always a choice. 

No body's born perfect and nobody has to be. The regular/positive/healthy flow of things commands that a person grows inside out, tries, experiences, in order to learn. Then as he matures, he can consciously process the valuable lessons he got through experiencing in order 1) not to repeat the same mistakes , 2) to use them on his own benefit to improve the quality of his life and 3) handle as efficiently as he can the circumstances around him. 

Though, this is not the easiest thing in this world as usually this flow gets interrupted by critical facts, emotional pressure and personal factors leading to a non-grammical route. That's how the ups and downs mentioned above are justified. If we zoom out and take a pace of year(s), we can easily notice that most of these "interruptions" don't even matter after some time. The sub-periods might have ups and downs but what matters most is the general progress you make overall. Each time you hit your pick, you are able to observe everything clearly, you get stronger to overcome the next puddle you will face. Every time you work your ass off to pass through the puddle you get wiser, your mind state rises, your conscious mind gets bolder and more efficient to handle everything better and better, serving your own well being. Every individual is different and as a result the time required to proceed to the next, higher level mentally can not be the same for everyone, which is completely fine. What is not fine is the lack of progress. Not the pompous one. Even the slightest step of improvement is progress. That is where mentality plays it's role on this multidimensional show we call "LIFE".

We can not avoid sadness, we can not avoid tiredness, we can not avoid negative people, bad luck, traumatic experiences, despair or anything unpleasant forever. All these are a part of life, all these have a purpose and it is all a matter of how we choose to respond. Gradually, we observe and understand the scars all these leave, we understand the dynamic between ourselves and them, we realize that things -and most importantly inner peace and happiness- , are more a matter of our own conscious choice rather than a sum of unstable factors. Our feelings, our daily routine, our moments are all a result of the choices we make with what we have. The longterm attitude we develop is who we ARE.

As I mentioned above, there are indeed people who are in the least beneficial state, however, they take charge of themselves. They don't live an illusion, they know how to evaluate the circumstances and then they CHOOSE wisely to use everything, even the negative parts, to gain something valuable for their journey. These people are the same who survived the worst and when they meet the best, they 1) appreciate everything a thousand times more, 2) ENJOY all the goodness they have around, 3) flourish- as they do not consume as much energy to struggle and fix everything anymore. Since things are fine they enjoy them and use all this spare energy to do whatever refills their energy tank and uplifts their soul. In simple terms, they ALLOW themselves to be happy, work hard and GET BETTER. This didn't happen overnight, they suffered, they got through fire and flames but they chose to become this. These are the WINNERS.

On the other side of the coin, there are persons who might have the most possibly fertile soil and all the optimal conditions to grow but they don't. This does not cover the little periods in between peaks, -in fact- these are rarely friendly and easy to deal with. The persons I am talking about are those who refuse to take a step forward despite the fact that the road is smooth and clean. They are those who have always been this way or they have suffered, been traumatized but never really overcame their pain. The trickiest part here is that they usually swear they got over what stained their hearts, they might even got over the particular facts, but the sad truth is that something remained. The energy, the way they felt about themselves, the impression of themselves and eventually, what really got stained is their eyes. 

When you are really done with your past, it has no single power on you anymore. In other words, it does not cause any negative effect in your present life. For sure, a significantly negative fact will never be a pleasant topic to discuss but this is far different from carrying the fear, preoccupation, judgement and arrogance of it with you today. Whether they realize it or not, they live an illusion. They have the privilege of a clear sunny sky above and instead of going out to enjoy the precious sunlight they craved for so long, they stay in - just in case it rains. They go out fully covered, carrying two umbrellas and they remain static under a shelter instead of going out and run freely on the clear sunny field. In case it rains. This extreme precaution is a result of fear not only of the possible traumatic fact of their lives (= the rain, used in our metaphorical example) to take place again but also caused due to the lack of self confidence that they will be able to make it through. They hide themselves behind the "safety" of their so called "foresight" to justify their inability to just deal with this system which includes a percentage of rain. So what do we have here? Individuals who swear they got over the pain but still act like they are afraid and sure they will crush in case they face it. If they had really been free from all these, they would run outside, seize this sunny and rare day, enjoy it at the maximum possible degree, appreciate every single ray of light touching their skin in a multiple level. They would rise up themselves, they would be hopeful, energized and uplifted. They would be WINNERS. Instead, they don't. 

They prefer to shrink in their virtual "comfort zone", miss all the fun out there, choosing not to enjoy what they lacked for so long and eventually be miserable in a mediocre sterilized routine. But you know what? The more "sterilized" the environment you stay longterm, the more your immunity weakens. What does this mean is simple words? The more you accept mediocrity in your life and the more you cage yourself in your "safety" walls, not really taking risks out of your safe zone, the more your ability to understand and enjoy happiness and life itself, weakens. Then comes a day, you have all you ever wanted but you are not happy. You have more than you could ask for, but you don't really appreciate them in your heart. You might be able to recognize them and even acknowledge your luck to have them but they mean nothing to you. You might have a thousand reasons to feel bold feelings, get a crazy heartbeat, experience the greatest of moments and all the conditions to shape all of your dreams but instead you stay still. You don't feel it. You don't really work for it. You are not letting it happen. Why? Because you forgot how to live. You just exist. You encircled yourself in a safe environment without critical ups and downs, not letting yourself free of doubts, fear, preoccupation, insecurities when you had the best conditions to do so, you didn't live it. You just missed one more sunny day, no matter if it's the only one or the first of a row. And you are fine with it. This is the mentality of mediocrity.



Don't settle with this. Stand up.
 It's your life and you are the
only one who can let the sunlight in again.
You can make it.
For sure a mediocrity oriented person can finally end up as a winner through maturing process and most importantly after his own will to evolve so. How can a winner end up like a miserable mediocre person in long terms? No matter the disappointment, the pain or suffering he always had features which he gained through fighting that made him a winner by a long term applied attitude. They have always been here. Why did he accept this state? Why did he ruin them? It was a choice. A choice not always clear, even to his own eyes, frequently camouflaged behind exhaustion and emotional frost. Such people think that this is the reason they are stuck in this state. A state which they even view as a short phase, something definitely not true considering the already excessive part of it in their life's timeline, talking on a wider scale. Do you know why? It is wrong because if it was a temporary puddle, their mentality wouldn't allow them to be neutral around it, accept it for so long, missing the entire point, missing life. This would be the strongest push to overcome it. Waking up one day, been missing all the blessing around because they let them go, they didn't charge to enjoy, mentain and evolve them. 


It is finally a choice. Not always an absolutely conscious and controlled one, but still, always a choice. What do you choose to become?

It's about living it. Make it a well handled, pleasant and rich experience. 



No epilogues for today. I wish you to remain with the last question i made above.
Hope you are all doing good and you found some value on this.
Find me through the contact info below - I'm open to your feedback and suggestions.
Take care,
Irina






CONTACT INFORMATION



Emails :
&
Facebook page : 
click here

Twitter :
click here

Skype :
irina.alexopoulou

Instagram :

Pinterest :