Workout

Workouts, tips and different challenges to become best version of yourself

Workout
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Yet another Sunny Sunday spent in a park training with some seriously cool ladies.  When the weather is still so warm and leaves are golden it’s just a pity to stay in and not enjoy the fresh fall air.

This time I applied Josh Caruthers training program designed for Nike for total body endurance,  core and increase metabolism to get them going and shred some fat (burned aprx. 400 kcal – not bad, eh?). (Last time we went for a circuit training, so this time wanted to spice things up).

This is what we did!  Read More

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If you have ever tried circuit training you know how effective it is! (Yes, leaves you breathless and makes you wanna collapse on the floor, but, oh, boy, how it works wonders on those booty shaping and fat shredding and makes you sweat).

Last Sunday I had a pleasure to be in couch position and make some blonde ladies to try out this fun circuit training together in one of sunniest Milan’s parks -Parco Solari.

The workout was aimed for all body parts and for some deep fat shredding. (Which is never bad,am I right?).

So here is the circuit to try for yourself – promise, it will burn and make you feel those sore muscles day after! And best part – you don’t need any equipment, just a mat. Read More

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Have you ever participated in a themed run? Well but have you participated in a cinema run that actually explains and shows you places that have seen in the movies? Well I did! and it was fun! And all these places we also captured by camera for a living proof that were there.

The fun part that this run was quite patriotic – all Latvians! not snobbing other people, but it was organized by an outdoor training club in Riga and as were visiting Milan they set up this activity, where I was happy to take a part in and explore a little bit of the culture and also make new native friends living in Milan. ( Was not aware that we are so many here).

How the run went – here are summary and pictures. Read More

Workout
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Summer has come to an end (even if doesn’t feel like that in +31C here in Milan already for weeks )and it means just one thing – it is time to get back to everyday routines and it is time to set some new workout and  fitness schedule, make some new goals, aims and challenges! ( not only inside but also the gym!). As it’s easier said than done than some healpful tips are always welcome! ( I am glad to share mine)!

After a long vacation in South of Italy and getting married! ( Dont’ worry will share  some pictures soon!)I will have to catch up with quite a lot of things, especially at fitness and healthy lifestyle level because the one who said that planning your own wedding will make you lose weight was definitely wrong ( my case at least!) and also visiting family in South of Italy where saying “no, grazie!” is not acceptable at the table when granny offers you another slice of home-made parmigiana or lasagna ( also you do not want ot say no to this treat).
don't say no to granny

You never say no to granny

I can bet I am not the only one to get back on track so here are some tips to get out of that post-vacation depression, start loosing that gained weight and get back in shape.
*Set a reachable goal
The best motivator is setting a clear and obtainable goal. Like loosing 2kg (gained in summer vacations) till winter holiday. (One of my goals too – get in shape for next holiday! so let’s do this together! )
It can also be a goal to get able to run 5km marathon and participate in The Color Run (the worlds funnest and colorful 5km ). I just participated again on 3rd September here in Milan! (Loads of colorful fun)!

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Inspiration, Workout
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Still 3 weeks to go till vacation but before that, there is a little thing called “my wedding” that has eaten up all of my time. To Stay sane I am concentrating to gym and getting my mind in peace by sweating it out and get my thoughts gathered. I must say – works every time and also helps to build that summer body (and also let you to eat a little bit more than you should..obviously at your wedding and vacation, because now it is not the right time to give in to all temptations and cravings.

So today I decided that  I need some visual inspiration for that summer body and gym motivation as it is a workout Wednesday.

Also I have been struggling hard to get back on track this summer with all the crazy traveling and intoxication and stress that have to catch up with my progress so started incorporating more often supersets in my workout in order to burn some more calories and work on that muscle building. additionally rolling to work with my bicycle as an extra calory burner- must say been working nicely.

Me with Mr.Holland and my dog friend

Me with Mr.Holland and my dog friend

I burn 220 kcal to go to work with bike and 220 to come back. I see only benefits on this: No pushing in a crowded public transport, no pollution, fast as wind, independent and shredding while having fun. try yourself.

So here comes my inspiration that might help you too. Read More

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June has been one crazy month with non stop travelling. Managed to visit Florence, Genoa, Nervi (in Italy), Lisbon, Porto, Ericeira and everything in between along the coast for pleasure, for pleasure but Berlin, Duisburg, Dusseldorf, and on top of that – Las Vegas for work. In short – I spent rushing from one place to another and trying to squeeze in all the works and duties, wedding organization and everyday tasks. And of course not forgetting about gym as well.

When traveling for work I always try to find a hotel with gym in it, but if not possible – going for a run in a nearest park if weather allows or workout at my room.

This time I was lucky as had been staying in this wonderful Vdara hotel and Spa at Las Vegas that had a great gym facilities. Here are some insight from my 6 am gym session. (Must say that noticed that gyms in Vegas are fuller at 6 am than at 10 am, guess jet lag and dedication is playing a big role there as well). Read More

Travel, Workout
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” Surfing is a physically demanding sport. You need to be strong, flexible and have excellent endurance. The fitter you are, the longer you’ll be able to surf for. The faster you can paddle, the more waves you’ll get”. This quote by Surfingsite truly sums up the necessity of being in a good physical shape to try out your first surfing experience.

And I can definitely second this statement for being in a pretty good physical shape myself, but still here are some of my suggestions what helped me to get the best out of my first surfing lesson in Portugal last week. Read More

Workout
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To become better than the person you were yesterday you should constantly learn, practice and improve. The same is for the workout – in order to get better results you should constantly improve your technique, increase weight and practice. To keep things interesting you should always switch between routines and incorporate some new exercises and challenges in your workout plan.

This is practice that I have been always following to keep things interested and body constantly wondering in order to improve. The things I like to do is to throw to myself a challenge –  like trying out some new workout routine by some trainer, like Victoria’s Secret Angel trainer Dan.
This time I tried out Nike Master trainer’s Sonja Moses workout routine and I must say it was not as easy as I was imagining it. Definitely felt the burn next day and sour muscles ( especially butt) so it means just one thing / definitely working! So try it out for yourself if don’t believe me!
Nike Master trainer-s Sonja Moses workout routine:

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Workout
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Spring is here, summer on the door step and it means – diet on the full swings and workout & cardio is go-go! 

So far April going as planned and sticking to diet, going to work (8+8 km) with bicycle 2x a week as extra cardio and regular (3-4x per week) gym hitting including strength and cardio training. The best way to give a boost to that stubborn fat is HIIT training (have wrote about it already and can see some exercise programs here). So today, in workout wednesxday, sharing with you my new HIIt trainign program that consists only from 3 moves, but burning like crazy!

3 move HIIT workout

equipment needed : treadmill, jump rope

4km (2,5 mph) – treadmill walk to warm up

Circuit

Treadmill walk – 2min at 4km/h incline 6

treadmill run – 2 min at 11,3km/h ( 7 mph) incline 4

Treadmill walk – 1 min at 5 km/h (3 mph) incline 0

Jumpe rope – 200 reps

Sit ups – 50-100

repeat 2-3 times

 

What’s your exercise plan for this Workout Wednesday?

 

STAY STRONG! STAY FOCUSED! EYES ON THE PRIZE! 

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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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