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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

Workout
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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

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

Workout
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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

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! 

Workout
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It’s been 6 weeks of having a steady workout program and it’s time to switch up routines to keep the body challenged and keep on continuing with fitness progress. As today is my HIIT day than sharing my new training program that going to try on tonight so if feel to switch up things – give a try to this circuit. I guarantee that you will shred extra fat and torch extra calories performing this.

Pstt, it can be done also at home. Read More

Workout
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I believe Leg day is one of the most made fun (right after burpees) of and most created hate-memes on internet, however it is love-hate relationship ( guilty as charged), we say we hate them but we love the benefits of it. Let’s be honest – who doesn’t like a round, lifted and shaped booty and lean legs?  (and if you say: me! you are probably lying to yourself!)

I know Leg day can be scary as it involves moving to the scary part of the gym – the free weights and machines zone, that usually are full just with the guys and it gets pretty intimidating when a girl gets there. I know, because I have been there, not knowing what I am doing, what others are thinking of me and risking to be ridiculous. However after a while, when you get the right mindset and preparation it gets better.

The preparation is everything to use the heavy weights in a gym: the correct mindset, inspiring workout playlist (+ I-am-not-here-to-talk face) and a training schedule or exercise plan.

They say the good preparation is a half victory of the battle and I couldn’t agree more. I always have my workout playlist ready and a exercise plan with me to stay focused and give the 100% of myself of the training. 

I have already wrote about Leg Day exercises and even made a video to show how to. (Check it here).

As we know the workout routines should be switched periodically to constantly challenge your body and improve it than here is some new leg day workout schedule to try out. 

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Workout
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Being in my 4th week of training and diet schedule I have started incorporating additional tools, exercises and variations to keep constantly my body challenged and pushing the limits. This week I started adding jumping rope to my exercises to get that heart ticking and that fat shredding. 

As usually Saturdays I have cardio and when the weather allows I am having my Muay Thai lessons outside. And as with every fighting and combat/ cardio workouts is a perfect addition to add jumping rope to it, just like Rocky does. Read More

Inspiration, Me & My Beau, Workout
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I am not the lady who dress up to be noticed at gym. I am the lady who does not like to be noticed at gym, even more- does not liek to be disturbed when working out. I am a lady who do not wear any make up when working out, as I know it is not good for my skin and would be ruined anyway by the sweat, but I do like my outfit to represent my personality and mood and gives me confort depending on the activity or training I am going to perform. The same thing is for my hairdos – I do not keep loose my hair at gym as they are too long and would just make me nervose and also would bother me while lifting or running. Therefore depending on the training and workout schedule I always take care of my hair and keep them neat and organized to mess around (and not to get it on my way).  

So today will tell you about my favorite hairdos for gym.

 

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Workout
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If you have ever performed plank you know how hard it it so manage to resist more than a minute without collapsing on the floor and your whole body trembling and shaking to resist. Even if you consider yourself a great athlete and fit it is never easy to hold it so many people just skip it and does other exercises instead, but let me tell you – that’s just wrong. You shouldn’t skip on what’s hard, especially when there is so many great benefits of this complex core exercise. 

You shouldn’t skip on what’s hard, especially when there is so many great benefits of this complex, core exercise. 

It’s perfect for building deeper abs and overall core strength , if done properly. 

It is also one of my least favorite exercises, but I do include it in my training routine and to make it more challenging I try to mix it up with supersets or setting new personal records every week, by increasing resistance or time. 

I usually go mixing up Regular plank (for 45sec to 1 min) and mountain climbers (I usually go for 10-12 per side) in plank position as a superset. It sets your abs on fire, trust me). 

Spiderman planks exercise

Spiderman planks photo credit by simonandersonfitness.co.uk

If planking Spidermans are too difficult just try with an straight arms the same exercise or decrease reps. 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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