Saturday, 1 February 2020

Fitness: Workouts: Advanced Lower Body Fat Burn Workout

Welcome back shredders!

Upon your requests after posting a small part of a total lower body FAT BURNING session on Instagram, here comes the full advanced workout exclusively for you! It combines compound and isolation exercises, bands and some bodyweight cardio and heavy abwork, hence it burns a ton of calories while stimulating your whole lower body and boosts your blood circulation (and metabolism) to the top. Bring your towel, get ready to feel the thermogenesis take place and prepare for some rock ass gains!

I began my routine with 25min of powerwalk (on my way to the gym) and dynamic stretching.
  • Stiff Leg Deadlifts 4 sets (8,10,12,10 reps)
  • Sumo Deadlifts 4 sets (10,12,10,8 reps)



  • Heavy Hip Thrusts (don't forget to squeeze those glutes on your way up and maintain a straight back) . 4x10reps



  • Banded Glute bridges (3x12). Extra tip, when you get up, keep the position and try to spread your knees 3 times for extra engangement, before you lower again your hips.

  • Single leg glute bridges (Positioning matters: put your weight on your heels to stimulate your glutes and hamstrings). 4x8reps/leg

  • Kettleball Plie Squats (MAKE SURE to align your knees to toes here and perform slowly and controlled) 3x10reps

  • Side lunges (keep your back straight): 3x8/side


  • Banded Side walks: 3 x 8steps/side



  • Plate glute focused back extensions: 3x10 . Note that you aim for glute and hamstring stimulation, therefore keep your legs straight and stiff, squeeze your glutes on your way up and do not hyperextend your lower back.



  • Box step ups: 2x8/leg Note that the taller the box is, the more challenging it will be. Watch out for knee to toe alignment.


  • Jumping Jacks: 2x25reps

  • Glute/Hammie focused Heavy Leg Press: 5sets (12,15,20,25,12).
Place your feet high on the place, keep your back attached to the back seat and push using your glutes. Weight focus should be put on your heels. Again check out your knee positioning before performing.


  • Leg extensions: Moderate weight, 3sets (12,10,8)






  • Leg curls: Moderate weight 3sets (10,12,10)


  • Burpees: 2x10reps

  • Diagonal and conventional Oblique Rotations. For each of two exercises find a challenging weight and perform 3x25/side. You see the movement direction on each marked with a red arrow.




  • Heavy abdominal curls: 4x25




  • Static stretch (and ideally foam rolling): 7min





  • Post workout walk back home: 25min




That's it for tonight guys! It was a 3h very challenging session. It's alright if you can not replicate it the way it is, you can always try lower weight and reducing the sets/reps to work your way up gradually. Thank you so much for your constant support and engangement as well as your requests for upcoming content. I've got your back and I'll keep posting frequently! Have a blissful and gainful day fellas, Catch up soon again.

Till next time, make sure to follow me on Instagram, as well as my Fresh Official Fitness Coaching Facebook Page to never miss a thing, on a daily basis.❤
Irinä


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Saturday, 25 January 2020

Fitness: Nutrition: Salmon turmeric metabolism booster velvet soup

Hey foodies! 
Welcome back to my blog! 

Upon your request after my Instagram post, here is the recipe for my favourite salmon soup which is incredibly yummy, nutritious and boosts your metabolism due to the high protein content (protein is thermogenic) and the mix of various peppers and turmeric as well.

Soups in general are a pretty meal prep friendly option as you can obtain enough portions due to the high water volume, stay hydrated and feel satiated, especially when they contain healthy fats and protein in addition to the carby veggies. Note that you can use exactly the same recipe with salmon as it is or replace it with any other fish, chicken or mushrooms, the flavour combination works equally great so feel free to save this recipe as a template for any lemon based soup you might fancy. I'll guide you through, step by step and provide you useful nutritional value information for your macro tracking below. Unleash your inner chef and let's go!


INGREDIENTS

You will need (for 3-4 portions)

  • 2 salmon fillets (~100g/each)
  • 3 medium carrots
  • 2 small potatoes
  • 1 medium onion
  • sliced lemon
  • 2 medium eggs
  • black and red pepper, salt, turmeric, powedered garlic, lemon zest
  • 1 medium pot
  • 1 medium bowl
  • A mixer/blender


RECIPE

Step 1:
Peel out the carrots and potatoes and slice them into medium thickness pieces. Slice half of a lemon and the whole onion and also shred some zest from the lemon.

Step 2:
Add the salmon, carrots, potato, lemon and spices in the boiling pot. Boil them until the carrots and potatoes are smooth. Add the onions after 3-4 minutes of boiling. On a strong stove, it should take around 10-12 minutes,


Step 3: 

Take 1/2 of your boiled veggies volume into a clean bowl and use a blender to mash them into a creamy paste. Return the mashed veggies into the pot, reduce the heat to medium and keep stirring for 2-3 minutes.


Step 4:

Now the step that will make the big difference (and add some more precious protein). Add the 2 eggs into a clean bowl and whisk them, Add 1 cup of the soup fluid and keep whisking as hard as you can to prevent the egg from forming fibers. Add another cup and keep whisking. Continue until you have used around 1/2 of the pot fluid. Return the egg/soup mixture in the pot, decrease the heat to low and stir for 4-5 minutes.

That should be your final result

Serve with fresh shredded pepper, a lemon slice and a slice of bread (optional) 😃

NUTRITONAL VALUE

You can obtain 3 or 4 portions out of this volume. 


Macros                           Portion (if you split in 4 portions)            Portion (if you split to 3 bowls)
Calories                                       282 kcal                                                             337 kcal
Carbohydrates                              24.4g                                                                 32.5g
Fats                                              12.5g                                                                 16.7g
Protein                                         15.4g                                                                 20.5g



There you go foodie! All set, calculated for you! As you see it was a quite easy and fast ( ~30min) recipe that provides enough servings to save up for the next days and solve your cooking burden for some time. I hope you will enjoy this dish as much as i did! If you give it a shot feel free to message me or even tagg me in your posts so that i can see how it turned out! Stay tuned for more content and if you haven't seen already, I recently launched my Official Fitness Coaching Facebook Page, make sure to hit the like button to receive more daily content there as well ❤ Would love to receive your messages about what would you like to see here, use the contact info below! Thanks for stopping by, have a  blissful week😊
Irinä


CONTACT INFORMATION


Emails :
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Wednesday, 15 January 2020

Fitness: Workouts: Core and Abs ON FIRE [Advanced]

"New year, same unstoppable work ethic, better me " is the New Year's motto, against all the people who wait for a particular moment once a year to make the change happen, only to drop the towel and wait for next new year's to get back at it. We don't do that here.

We are a team, we progress side by side, obstacles will always be on the way but supporting, influencing and empowering each other keeps us going no matter what happens internally or externally.

The best way to celebrate this motto, is a core and abdominal workout, which is quite symbolical, because I frequently observe that people completely neglect the importance of core training in their regime. You can either set particular core-focus days or implement some core and ab exercises in almost every workout you do since the majority of compound exercises activates the core anyways. Core training will never be a waste of time since a strong core improves your performance, prevents you from injuries due to poor form or heavy load and contributes to a healthy posture (aka no back pain).

By doing what most people avoid, you get what most people don't have. That is a key-mindset point for me and that's the reason i love working on all those 'extras' in my life, in and out of the gym. If you strive for excellence too, follow me at @irina_lainen_arvoitus if you haven't already, and let's set that core on fire!

Image source: fitnessforfunctioncincy


Make sure to warm up, perform some dynamic core stretch and follow the exercise sequence below. I aimed for 3sets/side in most exercises on a rep range 15-25 for weighted and bodyweight exercises respectively. Find a challenging weight for you to make out the most but make sure to remain at a load that you can have full control of your motion. Have fun ❤


✅Cable oblique rotations
✅Heavy cable side bends
✅Plank work (conventional, side, side+rotations)
✅Side crunches
✅Crunches with plate
✅Crunch rotations with plate
✅L sits, V sits
✅Reverse crunches
✅Swiss ball sit ups
✅Ab wheel
➡️Added a few sets of chest, lower back and shoulder conditioning
➡️Stretched a lot, especially my lower body area (which I worked last night)


That's all folks! Stay tuned for more Self Improvement content coming your way ^_^ Till then, feel free to use the contact information below to reach out, say hi, share your journey and make your questions/requests. 
Happy Gainful 2020!💪
Irina

CONTACT INFORMATION


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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


Emails :
&
Facebook page : 
click here

Twitter :
click here

Skype :

irina.alexopoulou

Instagram :
Fitness account: irina_lainen_arvoitus 
Elf life account: norskelf

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