• Me & My Beau
    My healthy lifestyle, experiments, goals and reviews
  • Inspiration
    Your daily dose of inspiration and motivation to keep going
  • Workout
    Workouts, tips and different challenges to become best version of yourself
  • Travel
    Capturing and sharing the moments, thoughts and tips during my trips
Workout

We all have some problematic zones we would like to improve in our bodies more than others. One of them are armpits and overall upper body which looks exceptionally bad, if not toned, in a strapless dress or naked back dress or actually any other tight garment for that matter. Therefore it’s important to include exercises in your workout routine also dedicated to your problematic areas like armpits. Afterall summer is coming and as we all know – 

sumemr bodies are made in the winter

SUMMER BODIES ARE MADE IN THE WINTER

Of course we want to rock those strapless dresses and overall feel good about our arms so let’s tone them! Read More

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Do not go more than 3 days without working out.

-   Unknown   -

When on road – I always try to customize my trainings in order to adapt to stick to my training plan no matter how hard it gets, I just always try to find a time to squeeze in a workout session or two to stick to my fitness goal. While in Japan last week I still managed to squeeze in a leg day, HIIT and killer abs workout sessions. Always sticking to the golden rule when starting any workout program:

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Indeed when you skip one-two training days it’s most probably you will skip some more and will sabotage all your hard work of previous weeks! (Trust me – I know! So frustrating!)so just stick to the gold rule no matter how hard it gets. Of course there are exceptions, like sickness or factors you cannot influence, but traveling, YES, even for work, shouldn’t be one of them. And in order not to feel bad about not working out at all – just squeeze in some short training programs – like a compact workout for abs and core session. 

Abs are relatively easy to train Read More

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Inspiration, Workout

It’s a proven fact that people who live in a big cities has more stress, anxiety level is higher and they rest less than the ones living in smaller cities and countryside. 

Taking me for example, been way more stressed than I have ever been last 12 months than i believe in whole life. Of course with the age (now I can say that officially) comes also more responsibilities, more duties and expectations are higher. From outside world as well as my own. I want constantly improve, I push myself more and rest less. Not only for work but also in personal achievements and even fitness, and not oftenly putting the mental health and mind on peace. which cause for accumulated stress levels which outbursts into a sickness.

I believe that I am not the only one, therefore sharing this message with all of you: 

It’s OK to give you an extra rest day

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Fit food & Drinks

I have already shared couple of times my fitness power bars recipe with you guys but here is a slightly modified and updated version of the old muesli/ granola bars recipe. They say – third is a charm, right?

Made it to treat the family, friends and colleagues as made it way too many. But as a finger-lickin good ones – they were gone in a heartbeat! so tested, proven and approved even by picky eaters! (That’s why excuse the lack of the pictures – couldn’t fight off all the eaters!)

The good side making homemade power bars is to have them by your reach whenever sugar cravings crash. Easy to pack them away for your office snack or enjoy it post workout to renew that energy reserves after a hard training, or simply have a healthy kick-start of the day, whenever you choose – it will make you satisfied! 

Healthy power bars recipe | www.missathletique.com

Breakfast is served

Another nice thing about them it’s really easy to make, just takes patience to cut all those details into small pieces and resisting while it’s in the oven. The rest is easy peasy, even kids and husbands can make them! 

Healthy power bars recipe | www.missathletique.com

Ready mixture before putting into oven

In this recipe I used one of my all time favorite (dried) fruit – quince. It’s really traditional Latvian fruit that I have never found in Italian supermarkets.

quince fruit

quince fruit

Super rich vit vitamins (C) and antioxidants and gives that special taste to the food. I sometimes add them for my morning oats.

Actually the fruits and nuts can be mixed and matched as per your preferences and make it way more simple than my combination according to your preferences.

And as for the protein powder – you can substitute with a cottage cheese if don’t use such. (100g) I used My Protein Impact Whey Banana flavored one. (My favorite taste, but also vanilla is great but slightly sweeter!).

Don’t hesitate! Go and bake! And treat your friends & family! 

Healthy muesli-granola power bars
Serves 20
Healthy, easy, homemade power bars that can be made by anyone. Perfect, fit and so delicious snack.
Print
Prep Time
30 min
Cook Time
40 min
Total Time
1 hr 20 min
Prep Time
30 min
Cook Time
40 min
Total Time
1 hr 20 min
197 calories
33 g
9 g
5 g
7 g
1 g
85 g
23 g
7 g
0 g
3 g
Nutrition Facts
Serving Size
85g
Servings
20
Amount Per Serving
Calories 197
Calories from Fat 45
% Daily Value *
Total Fat 5g
8%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 9mg
3%
Sodium 23mg
1%
Total Carbohydrates 33g
11%
Dietary Fiber 4g
15%
Sugars 7g
Protein 7g
Vitamin A
16%
Vitamin C
16%
Calcium
4%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 400g of Oat flakes (better if not processed)
  2. 6 egg whites
  3. 1 egg
  4. 50g almonds
  5. 50g brazilian nuts
  6. 100g raisins
  7. 100g dried apricots
  8. 100g dried prunes
  9. 100g dried quince
  10. 100g goji berries
  11. 50g dried mango, pineapple mix (but can be any dried fruit of your choice.
  12. 1,5 big oranges
  13. hint of cinnamon
  14. 1,5 scoop of protein (I use Banana flavored by My Protein)
  15. 50g of Dark chocolate
Instructions
  1. Preheat oven to 150°C (300F)
  2. Parch (roast lightly) the oat flakes on a frying pan till they get brownish-golden. Once ready leave it to cool down.
  3. Melt it in a hot water “bath” chocolate. (make sure not to leave on too big heat, max 100C)for too long time).
  4. Lightly beat together egg whites and 1 egg
  5. Cut all dried fruits and mix them together
  6. Blend the nuts ( I used food processor and pulsed couple of times)
  7. Cut in small pieces orange with whole peel. (Make sure you wash good before) and sprinkle it with a cinnamon powder.
  8. Mix everything together and add missing ingredients.
  9. Put the mixture on the baking pan (put under baking paper).
  10. Press it good and put it in oven and bake it till it is ready.
  11. Depending on oven it can take from 30-50 minutes ( check when it is getting harder and getting golden).
  12. Take it out. cool it down on cooling rack and enjoy!
Notes
  1. Cinnamon is a great antioxidant so add it!
  2. In place of dark chocolate can put any chocolate you desire or not at all (like I usually do)
  3. Keep them refrigerated to additional thickness.
beta
calories
197
fat
5g
protein
7g
carbs
33g
more
Miss Athlétique http://missathletique.com/

For trying this at home – download the recipe or print it out. Try it! and let me know how did you like it!

 

 

 

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Inspiration

For many of us work week starts on Monday and the same for a workout, a new workout program, a new diet, etc. Everything in the end starts on Mondays. Which is cool for many people and used by 99% I know, but getting older (5 days to go-O.M.G.) I have realized that I don’t want my workout week to start on Monday. It just doesn’t work for me.

Why I don’t want to start on Monday anymore? Because it’s too much to handle and sometimes too long to wait that meanwhile you just find some excuses to be lazy, eat bad or postpone starting all that good fitness and training objectives that really could make a difference, so when monday arrives you already start with a guilt of missed/not done exercises, skipped diet/clean eating and being overall lazy – to sum up – you start with minuses and probably you are also less motivated. Read More

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Fit food & Drinks

When you are tired of tacos and fajitas and roasted chicken in Playa del Carmen, or you have stopped partying and wish to have some healthy meal and get back to your clean and healthy eating habits., it’s time to visit Bio-Natural vegan restaurant and shop. 

This place i first noticed while exploring Playa and instantly knew that this will be definitely my next favorite place in Playa. And I was completely right!

Away from the buzz behind the Shopping Mall on 5th avenue, but still in the heart of the city is located the restaurant we visited for a lunch and some grocer shopping for home cooking. (As we prefer always cook ourselves 70% of time when we travel).

Bio Natural, Playa del Carmen, Mexico| treval photo review on www.missathletique.com

Bio Natural restaurant from outside. Photo credit – Bio Natural

The spot we choose for our lunch was facing the street just because we wanted to see the world passing by and also hide away from the bad weather and rain clouds that were coming and going all day.

Bio Natural, Playa del Carmen, Mexico| treval photo review on www.missathletique.com

View from our lunch spot

The menu offers wide range of selections starting from special breakfast offers to proper meals and appetizers. All natural, organic, vegan and so delicious.

This is what we tried: Read More

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Travel

Playa del Carmen Christmas getaway was like a dream come true! Putting bikini on during winter period and hit the beach, dance in the sand, swim with turtles and sleep under palm trees! This was probably one of the most longed trip I have ever had in my life – just to get away – far, far away where the sand is white, ocean is blue and the life is colorful just like the murals, city and people in Mexico.

Usually in adventures in new countries I plan many things I wish to try, taste and see, but this was slightly different trip – this trip was to seek a peace, relaxation and a proper getaway to recharge batteries, reflect and reconnect with the life, priorities and simply enjoy life. Read More

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Fit food & Drinks

Experimental fitness dish cooking is my thing, but you already know that by now with all my Friday Fit Food posts. So once I week I post some of my experiments, fit recipes, modifications or new dishes I have come up to – all that’s good for the body and mind, doesn’t cost a fortune and are pretty easy to make – all in a name of diversification, clean food and to be a living proof that fit food doesn’t need to be boring or repetitive or plain. 

I already wrote about egg clouds and recipes with eggs once, but this time I slightly took this recipe to the next level – made some modifications and put it in the oven.

It’s simple, easy, delicious and looks cute and all in name of fitness and sticking to that clean eating. (especially handy after long winter holiday).

Here is how to do it! Read More

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Workout

Happy Workout Wednesday! A New program to test in my hands and already in progress since last Friday. (If you follow me on Instagram you would know about my struggle already), but now let me telling you for the new HIIT training program I am testing out. (So you don’t have to).

This Hiit cutting program is recommended by Bodybuilding.com experts and as felt that I need an adventure – I signed up for it.

I can tell you – this one is really tough for a beginner or someone who lakc out of diet and constant heavy exercising for a while. ( I have been out for quite a while so it is pretty tough, I must admit). 

Read More

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Inspiration

Hola chicquitas and chicos! Happy New Year to y’all! Delayed, you will think? Nah, just in time. In time for catching up and making up those plans for 2017 with some concrete dates and actions to make this one amazing year!

So New Year in Mexico was pretty amazing – sun, sand, great beach and wonderful time, but about that on Sunday. Now, let me tell you what, for the first time, I didn’t do – I didn’t make any resolution this year at all. Just because it does not make any sense to me. My year doesn’t finishes, and magically starts something new and all old is forgotten and also, all the resolutions set in new Year’s eve usually are forgot in 2 weeks time leaving delusion and bitterness for another failed one. Read More

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happy girl, dancer, photographer, gym-goer, Herc., traveler, dreamer, explorer, color and moment collector, healthy food and recipe discoverer and tester

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