Sunday, 24 November 2019

Fitness: Workouts: Tricep and forearm BLAST

Hello fellow gymrats!


Arms are obviously the most popular training bodypart (especially among men) and most people do actively work on them consistently for volume and strength. Although arms get primary or secondary stimulation through arm/fullbody/upper and lower body training, frequently people focus way too much on bicep isolation instead of equally targeting all the subgroups.

The impact gets even more noticeable on intermediate sportsmen as the size and definition of biceps, shoulders or delts take over, leaving the triceps and forearms underdeveloped on performance and aesthetic. This is a matter concerning women equally, especially if you go after a firm toned result and yet you don't meet the expectations you initially had.

Out of my personal experience as an athlete, I was not genetically gifted with naturally defined arms
nor my bodytype was favourable for significant size, therefore I had to put twice as much effort to grow them, compared to any other part of my physique. The turning point for me (and most of my clients with similar concerns) was an extra isolation session on triceps and forearms. Forearms especially seem to be the upper body part most people skip (I will never understand why) but it is also the one that completes the whole image, complimenting the performance, symmetry and growth of arms. Needless to say that i personally find well developed forearms dangerously attractive, but this is a whole other story.

To keep it short, today I am sharing with you one of my favourite and most effective workouts on tricep and forearm sessions. Make sure to swipe on the gallery below for more pictures, supplementing the training regime:







Only Some parts (insta limits to 10 pics/post) of my training earlier today.🔥 Prepare yourself for a lot of sets and different exercises.

➡️ Warmed up with some outdoor cardio and good dynamic stretch.

➡️Activated my muscles with some diamond pushups

➡️Then jumped into my main workout.

On the gallery above, you can see some of the exercises I performed.



✔Heavy farmer walks
✔Rope Tricep Pushdown
✔Bench tricep dips
✔Front grip wrist curls
✔Plate rotations
Captain locks

✔Tricep extensions
✔Assisted tricep dips
✔Tricep plate rows
✔Captain locks

➡️There were additionally:


✔overhead tricep extensions
✔reverse grip wrist barbell curls
✔behind back wrist barbell curls
✔pinch plate curls✔a lot of ab work and a new PR 








That's it for today guys! Go give yourself a glorious burn and let me know your thoughts and comments! Stay tuned for more content coming your way soon. Until then, don't forget to follow me on social media and keep an eye on my Fitness Coaching Instagram Account (links below) for daily dose on nutrition and training. For personal training and online fitness coaching do not hesitate to reach out through the contact information at the end of the page. Have a productive and kickass day!
Keep grinding!
Irinä

CONTACT INFORMATION


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irina.alexopoulou

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Saturday, 9 November 2019

Motivation: Phoenix


Picture from my latest self project "Life of a warrior" ~ All rights reserved. 2019

 Happy moments in life are a rewarding blessing. Hard moments are the teachers. They take us through the (sometimes painful) truth we need to realize in order to understand that it is necessary to let some sides die in order to be reborn again. And that is okay. 

 Because no star arouse without a bit of chaos and you are the universe itself in ecstatic motion. You need that super nova to transform and elevate.☄

  Don't be afraid to enter that dance because you need it to seize the potential of your glorious existence. You are strong enough to pull it off, all you need is to believe, take a deep breath and dive into the ocean of cleanse, challenge and healing.🌊

  Then, you are gonna take your first breath at the surface, as the magical Phoenix you are. 🔥



Do you recall how many times you have struggled but you made it work out? How many times things fell apart but you chose to rise nevertheless? It was not a miracle nor something that just happened.

  It was the warrior within that fought and won.

  Give yourself those credits and empower your spirit because you have been stronger than anything you have encountered before and that should give you courage and hope in every challenge you're gonna face ahead. 

 Trust yourself and keep going, because you will rise up once again🖤🙏

 Hardships will come and go in life, but always remember that you are the captain. CHOOSE to extract wisdom out of them, let your spirit roam free and dream of everything you want to be. Tune in this frequency and start constracting an environment that serves this purpose. You will be surprised from how life changes when you invest all your energy not on fighting the past but on building the future while learning to enjoy the present.

 Take a step and ask yourself: Do you see repeatition in outcomes that make you disatisfied? Chances are that all of them arise from the same root. Spot the patterns that made you sick, unhappy, unsuccessful, unmotivated and break them, no matter how uncomfortable it might be at the beginning.

 The fact that you got used to some certain ways of thinking and acting in order to survive, doesn't mean that it is the best for you nor that it serves the person you are today and the one you want to become tomorrow. And that is okay. Life flows, circumstances change and so do (and should) we. We are meant to grow and involve. Don't disrupt this process, embrace it and consciously enhance it. Of course this will not happen overnight, it needs time, persistence, patience and effort. But prior to that, you need to DECIDE to do it, truly, sincerely and consciously. And that my dear, happens in one moment. 

 The moment you DECIDE to take your life in your own hands, is the first day of your whole new self. A new life painted with your own colours. Celebrate it, commit to it, put your passion and vivid hues in it. Distance yourself from anything that dims your bright light, be the starlight in those hopeless nights, be the rainbow in the rainy days, and I assure you, the sunshine will be so bright. Believe, dare and be reborn. Just like a Phoenix.

Thank you for checking up here but before you go, I want to share with you a song, sent to me by one of my favourite people out there. It is called "Phoenix" and is pretty accurate and symbolic. If you made it through this point, chances are that the lyrics will ressonate a lot and talk to your soul, the same way they touched mine. Enjoy❤

Lyrics:


What are you willing to lose?
You cover your wounds, but underneath them
A million voices in your head that whisper, "Stop, now"

Another twist of the knife, turn of the screws
It's all in your mind and it's fighting you

Arm yourself, a storm is coming
Well, kid, what you gonna do now?
It's your reflection looking back to pull you down

So are you gonna die today or make it out alive?
You gotta conquer the monster in your head and then you'll fly
Fly, phoenix, fly

It's time for a new empire
Go bury your demons then tear down the ceiling
Phoenix, fly


And now you're playing with matches

Come out of the ashes underneath you
A million voices in the crowd they're screaming, "Stop, now"

We'll let 'em swallow their pride, you're turning the tide to true believers
Got them in the palm of your hand, you're playing God now
What you gonna do now?
It's your reflection looking back to pull you down



So are you gonna die today or make it out alive?
You gotta conquer the monster in your head and then you'll fly
Fly, phoenix, fly
It's time for a new empire

Go bury your demons then tear down the ceiling
Phoenix, fly

CONTACT INFORMATION


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irina.alexopoulou

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Wednesday, 28 August 2019

Fitness: Workouts: Leg/Glute day bomb

Hello fellow warriors and welcome back to my blog.

Today I am sharing with you a very hot lowerbody workout i crushed and enjoyed to the moon and back. Note that the following routine needs quite precise execution and proper form in order to preserve your safety and get the most out of your workout. Perform the exercises slowly and under full control to crush those muscle fibers and feel the burn.

Note: This is a very advanced routine. Do not go for this level if you are a beginner or moderate athlete. Go for half the number of the sets on the basic workout and gradually work your way up.

*Also you might want to check out another glute routine i posted, here*


Note2: Choose a weight that is challenging for you but still in your comfort range in order to make it through ALL THESE SETS.

Note3: Have a GOOD preworkout meal and a lot of water/isotonic intra workout drink. This workout is going to explode your brain out.

Let's begin:

Warm up: I went for a 20 minute walk to the gym - preworkout

Muscle activation:
Bodyweight side kicks (1x15/side)
Resistance bands side kicks (1x15/side)
Bodyweight lunges (1x10/side)
Bodyweight Squats - regular leg position(2x10)
Bodyweight Glute extensions (2x8/side)

Workout:
Romanian Deadlifts (4x8)
Sumo Deadlifts (4x8)
Stiff Legged Deadlifts (3x8)
Regular kettle ball squats (4x8)
Sumo kettle ball squats (4x8)
Plie squats (3x8)
Legpress: Glute focus (position your heels higher and put the stress there) 4x8
                 Quad focus (position your heels lower and put the stress across the entire foot) 4x8
Leg curls: 4x8
Leg extentions: 4x8
Bodyweight glute bridges: 2x8
Single leg glute bridge: 2x8/side
Very heavy dumbbell calf raises: 1x15

Heavy ab curls: 60reps
Static Stretching: (click here to find out why and how to do it correctly)

That was it guys for today! If you give it a shot hit me with your feedback on the training and also the post training feelings. Hope you enjoyed :D Stay tuned for more updates and feel free to contact me through the info below for any question or request you may have!
Cheers,
Irina❤


CONTACT INFORMATION


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Keywords: #fitness #fit #workout #glutes #motivation #inspiration #gym #gymlife #personaltrainer #coach #legs #bodybuilding  #weightloss #trainer #fatburn #advanced #athlete #legs #legday









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Thursday, 22 August 2019

Fitness: Nutrition: RICE CAKE HACK

Fitness: Nutrition: RICE CAKE  HACKS


Today I am gonna share with you one of the most helpful tricks i apply in regards to rice cakes on my diet. First of all, why rice cakes at the first place?

(I am the happiest when I am next to food)
  • Rich in fiber
  • Sugar free (extra important for weightloss/cutting periods)
  • Lightweight - easy to carry
  • Low calories in big volume which allows yout to consume larger quantity 
  • Neutral taste 
This last one bullet hides the secret of my hack. Neutral taste means that you can combine it pretty much with everything and still get a decent result texture and flavor wise. 

Of course, rice cakes are low calorie but their toppings (exactly because they can be anything) might increase the caloric intake rapidly and hence should be taken under consideration when you are snacking on rice cakes. Peanut butter and jelly sound ideal but launch the calories (and sugar) per waffle so it can be a bummer if you are trying to reach satiation through this snack. On the other hand, many people go for savoury versions with cheese and bacon or other highfat options (ex. avocado WITH salmon AND cheese) to bring that spice on. Guess what, bummer again.

So what can you do to enjoy still large quantity of rice cakes but also stay on track with your calories and macros? Is it possible to have alternative flavors without overdoing it? Y E S. 

How? There you go:

Especially in days that I am extra hungry and i want to squeeze a low calorie snack, I choose rice cakes with cottage cheese, as it is FULL of protein with relatively low calories itself too. But it is boring as a single topping. What I do, is small low to no-calorie adjustments to turn it either sweet or savoury and satisfy my cravings and hunger. Here is an example of a snack I consumed recently:

My picture. All copyrights reserved.


Savoury cakes: Cottage cheese + curry + paprika (or pizza seasoning)
                             Cottage cheese + black pepper + olives (to enhance the taste and bring saltiness)
Sweet cake:      Cottage cheese + 1/3 tsp honey + cinnamon + 5gr nuts and raisins

So do you see the trick? Instead of adding the entire food with the spice you crave, you isolate it and add the flavor right away, without the calories of the extra topping (like bacon, cheese, sauce or extra salt). In the sweet waffle, the caloric addition is minimal but the texture and flavors are upgraded. 

Consequently you can have 2 or 3 extra cakes with the combo(s) of your choice without getting too much out of your plan but still enjoy your snack and feel satiated.

Other low calorie toppings to experiment with: 
  • spices, 
  • cucumber, 
  • cabbage, 
  • yogurt, 
  • raisins, 
  • pickles, 
  • grapes, 
  • mushrooms, 
  • boiled eggwhites, 
  • boiled turkey/chicken slices, 
  • strawberries (and further berry family), 
  • pesto sauce, 
  • [shredded tomato with basil, oregano, salt, pepper, garlic] or 
  • 1tsp peanut butter with bitter cocoa powder as substitution to choco spreads with way less sugar .



That's it for today! I hope this hack will work for you, as for me, it has worked WONDERS and made my cutting periods way less miserable. Feel free to share it with your friends and follow me on social media to stay updated for more upcoming content.
Take care and keep smiling!
Irinä 

CONTACT INFORMATION


Emails :
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Facebook page : 
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irina.alexopoulou

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Keywords: #fitness #fit #nutrition #diet #motivation #inspiration #gym #gymlife #personaltrainer #lifehacks #ricecakes #bodybuilding  #weightloss #lowcalorie

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