Monday, 9 March 2020

Fitness: Workouts: Challenge your core

Welcome back gymrats!

Today i make a quick review of some nice bodyweight exercises you can perform to challenge your core, in addition to conventional ab/oblique routines and weighted training (find out my core blaster routine here).

You can integrate these exercises in your core days or at the end of every workout for some quick and persistent core stimulation to top your abdominal, lower back and oblique work.

 Reversed ab curls on swiss ball


✅It is a highly demanding exercise, engages your whole core and requires absolute control of your body and balance.
✅Practice on Plank work and handstand drills to build up enough strength and proper muscle activation.
✅Put your weight balance on your arms, stabilize your legs on the swiss ball and engage your core just the way you do during planks.
✅Shift your weight centre from arms to your lats, squeeze your abs and curl your core inwards.
✅You need to have extended straight flexed legs to achieve as compact body as possible. Bring the ball as close to your core as you can while maintaining this form.

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Hanging leg raises + rotations (video)



✅Wonderful core finisher that burns your hip flexors too🔥
✅Try to integrate this one on your routine and I guarantee you'll REALLY feel it working
✅ Start up with straight leg raises, progress to rotations and then increase the lift of your knees towards your chest while keeping a straight tight core👍
Alternative Plank work: Side planks (with/without rotations) + Single leg plank (Swipe on photos)




Reverse Crunches and Rotation Lifts (video)


📍This is one of the most frequent finishers I use after any workout. It is a perfect way to improve your stability and strengthen your core. 
✅Aim for conventional and rotation reps to engage your whole abdominal and oblique area.

Star Planks, Star Plank Dips, Paralletes Conventional Plank and Handstand drills (Swipe for photos)





✅Never underestimate the power of bodyweight balance exercises and plank work! You'll feel the difference a strong core makes on your daily life, gym performance and you will definitely see solid improvement on your physique 💣


Swiss Ball Plate Upper Abdominal Crunches






Enjoy the burn and embrace your core strength, as it is way more important than you might think.



 That's all folks! Stay tuned, make sure to follow me on social media if you haven't already and feel free to contact me for questions and content requests! Have a blissful day. 
Irina

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Tuesday, 3 March 2020

Fitness: Nutrition: Iron in Fitness - How to make an IRON BOOST MEAL


HOW TO MAKE AN IRON BOOST MEAL AND WHAT IS IT IMPORTANT FOR YOUR HEALTH AND FITNESS:

✅Spinach, kidney beans and lentils are very good sources of iron.

✅Iron is an essential mineral which participates in a lot of essential processes in your body such as temperature regulation, energy balance and focus, immune system efficiency and gastrointestinal functions.

✅since iron is present in your cells to transport oxygen to your tissues through blood, it is VITAL for proper muscle function.

✅Furthermore iron participates in carbohydrate conversion into energy while working out so you certainly need it to check it on point.

✅ If you're after blood donation or have any significant blood loss (accidents or for period for women) you really need to replenish the lost iron in your system.

✅the recommended iron intake should be around 19-20mg/day. To break this down in facts:

➡️Spinach contains 2.7mg/100g.
➡️Kidney beans contain 8.2mg/100g.
➡️Lentils contain 3.3mg/100g.
➡️So here I have 100g spinach, 100g kidney beans and 150g of lentils which result in 15.85mg of iron

✅Although some foods are rich in iron, the absorbed amount of it is a whole other story.

✅To achieve maximum iron absorption, avoid high quantity of dairy in that meal and integrate some carbs in order to increase the surface that iron will stick on to.



That's all folks! Make sure you're making the best possible nutrition choices as what you fuel your body with, affects you in multiple ways. Your health is your greatest investment both for wellness and fitness goals. Stay tuned for more updates and make sure to follow me on Facebook and Instagram for daily useful content. Take care,
Irinä

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Sunday, 1 March 2020

Fitness: Nutrition: Low carb, Protein bomb Honey Mustard Chicken Burger (AT HOME)

ARE YOU READY TO HAVE THE BLAST OF YOUR LIFE? 

 DO YOU LIKE BURGERS?

 Do you also want to progress on your Fitness Journey while nourishing your body AND enjoying a juicy burger?

 I got you covered:

 🔥Homemade protein honey mustard chicken burger. It's also low carb, rich in fiber and extremely nutritious 😁👌THE TASTE IS FROM A WHOLE OTHER PLANET🥪

✅2 slices protein bread (125kcal, 12.5g protein, 5.5g carbs)
✅2 slices sugar free cheese (60kcal, 0g carbs)
✅2 medium mushrooms
✅1/2 onion
✅4 cherry tomatoes
✅1 sliced sundried tomato 
✅kale salad mix
✅10g honey mustard sauce (29kcal, 3g carbs)
✅120g grilled skinless chicken breast
❗‼1/4 cucumber as fries replacement to add some crunch‼❗

 For this exact burger, the calories are approx. 400 per burger. Swipe on the gallery below for more pictures and close ups❤



If you haven't already, follow me on Instagram and Facebook to never miss a TIP on a daily basis.
Feel free to contact me for feedback, questions and requests, i love getting your messages😀 
Have a fantastic day!

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Irinä
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Fitness: Nutrition: Ice cream substitute (80kcal)


HOW TO SUBSTITUTE ICECREAM👌
Definitely save this post and keep reading:

 Ice cream, as you probably know already is high on sugar, calories and fat. Also if you are lactose intolerant as I am, it is a DOUBLE NOP.⛔
.
➡️Do I miss it? Yes.
➡️Did I find a healthy solution? YES😎
.
✅Take 150g of a low fat, sugar (and lactose) free yoghurt and add I cup of any frozen fruit of your choice. In this case I used blueberries🔵 Mix them with a spoon for 1 minute.
✅The low fat yoghurt consistency is pretty thin and gets frozen instantly due to the low temperature of the frozen fruits, resulting in a thick ice cream like paste.
✅It had pretty low calories (around 85 per portion) which leaves room for some extra toppings.
✅Top with fresh fruits, dried plums, raisins or dates for low calorie and healthy sweetness. If you are not a fun of them, stevia or any 0 calorie sweetener will do the trick.
✅If you are a choco-holic, add 1tsp of raw unsweetened coconut powder before adding the frozen fruits for rich chocolate alternative.
✅If you really need to make this snack a high protein treat and you have room for some more calories, you can add 1 scoop of whey protein powder before mixing the frozen fruits in (will increase your caloric intake around 100-150kcal)
✅You can optionally add 10g peanutbutter to enhance the sweetness of the fruits due to the salty contrast.
🥳Thank me later🥳
This has literally been a life-changer for me and my sweettooth whole year round. Make sure to follow me on Instagram and Facebook for daily pearls like this one and I look forward to your questions/requests! Come back soon❤
Irinä

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