Jogging in the wind...

Morning! Spring time is finally here and during the weekend is soooo nice to go out walking/jogging in the park! It can anyway be a bit chilly so don't forget your windstopper jacket!

BRAmaniac

Hi everyone! Lately my motto has been: "You never own enough Bras" and whoever train everyday knows exactly what that means and last week I have been so lucky to find these babies at 50% off! Just could not resist...Anyway if you are searching for cheap bras I would recommend to take a look at the H&M sport section. They have definitely improved their range of fitness gear and the quality is not that bad either!

Fitness Plan

Good morning! Today I want to share the Fitness Plan I followed in February. First thing to be said: It has never happened in my 30+ year long life that I wrote a plan and manage to follow it. It's scientifically proven: the minute I write a plan, the second after I screw it. Hence this time I played smart: I wrote the plan day by day. How to do it? Well very easy:  Print a monthly calendar and start on a Sunday, no matter which activity you are gonna do ( running, gym, swimming or simply walking ), what ever is not sitting-on-the-sofa counts: just write it down on the calendar and put a green tag on it.

For the first week you have one green tag. Now your goal is to have 2 green tags next week. So play smart: whenever you feel that you have some time (even 10 minutes are enough) do something that makes you sweat. And if you are overweighted that should be not so difficult (as sweatting is one of the easiest thing that I can do also). 

I personally started with swimming as for me is much easier than any other sport (fat makes you float wonderfully).

In the picture below you can see my plan for February. During the first 2 weeks of January there was only one green tag each sunday and then I incresed to 2 times per week to finally reach 3 times per week at the beginning of Feb. But then I got bored af all this swimming and had to try to have more variety during the week. So I started to do some body weight exercizes at home.

As you can see there are some days when I just literally did 5 squats before taking a shower. Ridicolous? No. It was just the beginning. Then I found a stability ball in offer for 14 euro at the local fitness shop and that made it so much fun and challenging! By the end of Feb I was exercizing every day but as I was doing always something different.... I was not bored anymore! Walking, Stabilityball and Swimming.  My triathlon plan for February.

Fitness Tool Corner: LEBERT Equilizer

Finally I got it!

 I am talking about the LEBERT Equalizer which I was initially planning to get later on as a Bday present but as last week I saw it on sale on the website: http://www.perform-better.de/
I had to catch it right away!

 I decided to get it as I saw it on my favourite youtube channel by the fitnessguru Lisamarie on http://www.dailyhiit.com/ and then I also subscribed to the official channel on youtube 

Marc Lebert http://www.youtube.com/watch?v=fVEgrjZFsbc

....to get lots of idea on how to use it. 

If you are over weighted and want to get shredded there is no point in spending money on weights/machines when you can use your own body :-)

Fitbit Update

Hi everyone!It's time for an update on my firtbit staus. For those of you who missed my post, I got the Fitbit flex at the beginning of February and since then it has been my favourite fitness tool, especially since I started to syncronize it with my FitnessPal account. As by default the Fitbit set as daily goal 10.000 steps (corresponding to 8 Km a day): this goal might be too high for someone or too low for others hence in both case I would recommend to use it for one week, check the average steps done per day and then increase every week of a 10%. In this way at the end  of the month you should have increased your daily active minutes of about 40-50%. There is no point on going from zero to hero, much better is to try increasing your fitness a bit every week. Don't forget: Whatever you are doing out of your sofa, burns more calories anyway.

Mini Gym is expanding...

Hallo there! 

A short update on my mini-gym status. I have expanded my tools "library" with a pair of 5kg dumbbells which are essential to tone up the flab under my arms and a skipping rope to warm up quickly before starting my reps...... and of course I Had to bring home also this pair of shoes which are incredibly soft and flexible...plus were on sale...so how could I possibly pass over them?

Fitness Gear: Swim it up!

Hi everyone! Since the beginning of the time, swimming has always been my favourite sport for two main reasons: You don't feel the sweat sticking on your skin and you can work hard your legs without hurting your legaments as it can happen with running. And is also extremely good for draining your lymphatic system hence what are you waiting for? Get a nice swimsuit and hit the pool!

Fitness Tool Corner: Mini Gym

Hi everyone!  I finally decided to build up my own mini gym at home as not all days I can come back home walking from work or swim as there might be the armageddon type storm going on or simply I might not be in the mood to get wet ;-) As dumbbell weight can be pretty expensive I looked on the net for body-weight exercises and all of them use 2 tools: a yoga matte and a stability ball. All exercises looked pretty easy so I put on youtube and started...I could have not been more wrong: why do they call it stability ball??? It's a damn unstable crazy thing that makes everything MORE tough and complicated! I could hardly even start to do any repetitions at all as I was first trying to get this damn blu thing stay still...

500-o-500 Plan

Hi everyone! I'd like to share my dieting plan which I am more or less following evreyday. 

To deifine how many calories my body needs to take in in order to loose fat I used the TDEE calculator from the website IIFYM.If-It-Fits-Your-Macros

http://iifym.com/iifym-calculator/

And these are the results:

So basically I should try to have a - 400Kcal per day on my intake in order to loose fat (and Not muscles!).

The easiest way I found to keep track of this desired negative "income" is to check on my FitBit journal the calories differetial:

Which is extremely useful as it also gives you the weekly overview :-)

Week3

Happy Monday! 

My smoothie diet keeps going and I am experimenting different smoothies every day. This one in particular came out pretty nice. Is made up with protein powder, oat flakes and juicy peaches! Just a squeeze of lemon and a bit of coco flakes to decorate and done! I actually find this protein powder pretty good to make smoothies as it has a nice (but not too heavy) vanilla scent and it kind of expand when it gets in contact with milk. I guess that's why I can have just a smoothie for dinner and still be able to make it until the following morning :-)