DAY SIXTH! 6.01.15

Here we go... 
It was a great cleanse day. I needed it.. 
That means also that TODAY is gonna be full-workout day. Ready? 

Breakfast: 

- oatmeal with milk (250)

- a glass of 100 % grapefruit juice (96)

Lunch 

- 2 rice cakes (76) with

- 2 slices of white cheese (60)

- 2 spoons of strawberry jam (75)

Dinner 

- risotto with vegetables and chicken (450)

Supper

- homemade strawberry shake (230)

[a glass of fresh strawberries + a glass of natural jogurt + flat spoon of sugar => mix together and voila! yummy, healthy jogurt!)

ACTIVITY!!!
- 30 minutes fast walk (as a warm up)
- 30 minutes eliptical trainer 
- 15 minutes jumping jacks/jumping rope 
- stretching!

and... the best motivational music! Work Bitch!

F.L.

DAY FIFTH 5.01.15

Hi there! 
Well, keep going... It is getting hard, maybe, but trust me! 
It will be worth it! 

I am gonna take a picture after the seventh day, I am also curious if I look different. I am sure that I gained more muscles and lose some fat. some... Okay, no talking, no dreaming, let's DO IT! 

I want you to make Mondays some kinda "cleanse" days. What for? Well, it is important to have one day from time to time, or even once a week, to clean yourself. 
Also, you don't need to do the workout. 

Just let's have a rest and start the week perfectly!!! 

Breakfast 

- oatmeal with milk (250)

Lunch

- a glass of 100% grapefruit juice (96)

Dinner

- fruit salad! 

1/2 grapefruit + apple + flat spoon of cranberries (150)

Supper

- glass of 100% grapefruit juice  (96)

ACTIVITY - 

have you tried PILATES? :) These 20 minutes workout is amazing! It cleans both your body and mind!!! click -> Winsor Pilates, workout

F.L.

Day 4, 4.01.15

Sunday!!! Busy busy Friends Yummy (McDonalds) Day...

Breakfast

• oatmeal with milk (250)

Lunch

• an apple (70)
• carrot (30) 

Dinner

• Mcflurry (260)

Supper

• cottage cheese
• 1/2 cucumber (13)
• 1/2 red pepper (30)
• pepper

ACTIVITY

Work work work MUSIC!

jumping rope (15minutes) Mel B bums + Mel B ABS + Mel B arms 

stretching

F.L.

DAY THIRD 3.01.15

Well, today we are going to drink my favorite 'cocktail'! Hope that you will also love the lunch! This Saturday we are also going to have a very interesting workout! Are you ready?! :) 

Breakfast

• 1 slice of whole grain bread (70)
• garlic dip (instead of butter) (20)
• 1 slice of cheese (50)
• 3 slices of tomato (8)
• pepper
• small, flat spoon of sunflower seeds (25)
• one hard boiled egg (68)

Lunch

• green coctail ( 225)
  [receipe:
  2 kiwifruit + 1 banana + 1 avocado + a glass of natural jogurt + spoon of honey = mix everything in blender and voila! 
• You have a portion for 2 people!]

Dinner

• scrambled 2 (eggs) and a slice of whole grain bread (380)

Supper

- natural jogurt (250g) (150)  

ACTIVITY?!

What about learning new dance? Have you tried bachata?! I am in love... 

Bachata tutorial for begginers!

Bachata with partner !

Bachata music!

Hope you enjoyed it! :) 

F.L.

DAY 2 2.02.15

Hello! Ready for the second day?! :)

Breakfast

• 2 slices of whole grain bread (140)
• 2 slices of white cheese (60) 
• spoon of honey ( 81)

Lunch

• banana (114)
• 4 walnuts (100)

Dinner

• small portion of spaghetti bolognese (420)

Dessert

• a glass of 100% grapefruit juice (96)

Supper

• 5 tablespoons of natural jogurt ( 75)
• flat spoon of sunflower seeds (50)
• flat spoon of rye bran (16)
• a glass of strawberries (50)

Activity

Cinderella - Bob Sinclar 4WORKINGOUT

eliptical trainer – 1 hour

stretching

F.L.

DAY FIRST 1.01.15

ARE YOU READYYY?! 

It is NEW YEAR. probably new resolutions, some kinda new 'life'. For me also. I wanna lose 'some' pounds. I can help you, if you need. Let's do it together!!!

Let's go! Let's do it together! Of course everything depends on you, but if you need any inspiration... that is why I am here :)

Food Lovers On Diet Sneak Peek :)

Keeping fingers crossed for YOU and for myself... 

GO GO GO FOOD LOVERS! I believe in you!

Breakfast

1. oatmeal with milk (250)*

2. glass of 100% grapefruit juice (96)

Lunch

1. apple (65)

2. spoon of dried cranberries (38)

Dinner

1. 2 pancakes with spinach (480)

Dessert

1. glass of 100 % grapefruit juice (96)

Supper

1. 2 rice cakes (76) with  

2. 2 slices of white cheese (60)

3. 1/2 red pepper (30)

ACTIVITY

- 35 minutes of joy (dance) (180)

- 10 minutes Mel B butt workout

- 10 minutes Mel B tummy workout

- stretching

Music inspiration for DAY 1 => Latch
get inspired!!! :)

F.L.

*numbers = calories  

Why am I hungry?!

You probably often experience moments when you eat 5th sandwich but still feel hunger? That definitely won't help you loose some weight. But I have a solution... 

I do not wanna make you bored of too much information. I know you are hungry now and don't know what to do, so quickly read my tips below!

WHY?

Firstly, think of your last meal... Don't be shocked that you are hungry again if the last thing that you ate were cookies, or corn cereals, or sweet roll, or a sandwich... Also, pay attention on the amount of water you drink. The best option is to drink about 2 liters of MINERAL water.If you feel this weird sound from your stomach maybe he needs some drink? Try a glass of magical water then!

But sometimes it's problem of the sufficient income of different vitamins or minerals... All you need to remember:

To satisfy your dear tummy, you need to give him a lot of PROTEIN. Protein makes you not feel hungry for much longer than fat or carbohydrates. Add some protein to every meal! The best source of it? Definitely: chicken meat, natural yogurt, eggs, cottage cheese!

Do not forget about FIBER! (beans, soy, broccoli)

and the most important thing...Because of fiber the amount of food in your liver is growing like a sponge. Why is it so important? You will eat less and for longer you will feel "full".

What is more and also very very good to practice is to add ZINC to your diet! Zinc tells awesome lies to your brain saying "Oh, no! You are not hungry. It's not time for a meal yet." "Eat later". Lovely zinc, but where we can find him? In beef, spinach or (what is the most easiest to apply) in onion!

Well, I believe you are not "starving" right now. You need just some good tricks to do not eat too much... 

F.L.