Location:Italy

Fit food & Drinks
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As here in Italy was a long bank holidays it was a perfect occasion not only to recreate and catch up with works but also experiment with some new recipes. This time I decided to try my hand in Sweet potato snack recipe and I must say it turned out even better than I hoped. 

Easy, fast delicious and perfect snack on-the-go. Fast to prepare and need just 4 main ingredients but still delicious and filling – so win-win situation to those who want something sweet but the same time fit and something that allows you to stick to the diet (especially helpful before Christmas holiday).

The main things you need is a peanut butter and Sweet potato, some cocoa powder and some flavors for taste+ oven and a little bit of your time. Printable recipe sheet below. (HERE is recipe how to make a peanut butter at home, like I always do. SO EASY!)   Read More

Workout
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It’s been a month I have run out of a gym subscription and I still haven’t renewed one. it’s not because I would be injured, or lazy but because I have been running around so much that physically had no time to squeeze in proper workout sessions at gym But that does not mean I have stopped working out – Not at all! I have been busting my butt at home workout by doing HIIT, and targeted area exercises or having Muay Thai lessons and even squeezed in some TRX training to stay active till get my things in a order and start gym again. 

Even though next week is my last week before heading to Calabria (South of Italy) to spend winter break so no point of signing up for a gym yet. But not about vacations is this story, but about HIIT – High Intensity Interval Training. 

Jumping Split squat miss athletique

Jumping split squat – one of efficient HIIT training exercises

As a busy girl I not always have much time to do do proper training therefore HIIT comes here really handy as it is really time consuming, efficient and can be performed everywhere. 

HOW HIIT CAN HELP YOU TO ACHIEVE YOUR FITNESS GOALS?

  • Efficient – indeed, it can be squeezed in even in the busiest schedule. (The research shows that a 15 minute HIIT session done 3x per week is more efficient than running for an hour on a treadmill. Moreover it improves your aerobic capacity and stamina);
  • Burns more fat – you heard me! it burns fat twice as much. Moreover your body keeps on burning fat 24 hours after the workout. (Lifehack.org explains it scientifically);
  • Increase endurance – extreme training endures and significantly increases your stamina and it’s proven that it will make you to double your performance;
  • No equipment needed- it can be done everywhere depending on your space restrictions (even bedroom), meaning high knees, jumping lunges, burpees, etc.;
  • Lose fat, not muscles – as weight training also HIIT allows to burn fat and not burn muscles as steady cardio;
  • Increase metabolism – HIIT stimulates human growth hormones which increases caloric burn and slows down aging;
  • will not make you bored – trust me, this program definitely will not bore you as there possibilities are endless.

To sum up the HIIT is a perfect instrument to build a stronger, faster and more efficient you – basically 2.0 you by burning fat faster and keeping muscles to give you definition (not talking about bulk. will not become HULK, you just won’t! So don’t worry! add 1-3 HIIT workouts to your training routine and will see you start seeing results in no time!

 

Some of the different routines you can find HERE and HERE and even HERE.

As today is workout Wednesday I think I am going to make some killer session tonight as well! Who’s in?

 

HAVE YOU EVER DONE HIIT TRAINING? HOW WAS IT?

Me & My Beau
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What can be better than a bank holiday? …2 bank holidays in a row+ a weekend! Indeed, this has been one long weekend – 4 day long weekend to be precise and I must say – I am loving it! Who wouldn’t have to have a weekend of 4 days? Imagine how much you can do? rest, sleep in, be lazy, manage all the things/projects and social life in all that weekend. mmm, this weekend has been just wonderful. I even finally managed to have some beauty time for myself with a face masks and hair masks.

It’s been a while since I had my last hair mask – DYI home made hair mask therefore this long weekend has been perfect for a home beauty treatments so decided to enhance my blond hair color by giving some extra, natural highlights. (it’s needed when the weather is gloomy and foggy as my hair gets darker at winter time, so some special treatment is a must.)

Here is my simple yet effective home made hair mask to enhance the blonde color recipe. Read More

Fit food & Drinks
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The foggy, rainy and cold winter time is the time when we really should put emphases on boosting our immune system. The best way to do it is through a good diet and the right nutrition by consuming the right amount of vitamins that are far more efficient to fight the flu and first signs of getting sick than expensive medicine and all compressed food supplements.

So here are chart of the immune boosting foods you should be eating now.

1. Mushrooms Read More

Workout
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We all know that in order to shape up booty we must exercise (and diet), but to get the best results (for ladies) the biggest emphases should always be but on weight/ strength training especially on lower body parts : legs and butt. As today is a Workout Wednesday than I would like to share some of my routine at gym for efficient booty lifting exercises I have been doing, and I must say have improved quite a lot. (Hello tight dresses).

The first thing is to not be afraid of lifting weights or trying some machines when you are at the gym because that is where you can really make some notable changes by lifting weights (and NO, you will not become bulky or a bodybuilder, especially women – it just not happen!) . Of course if you are a complete newbie you should ask someone to show you a round. better if it is a trainer (not a random, good looking guy that seems to be knowing what he is doing. Might turn out he is clueless and just comes to gym to pick up girls.. so bet on the safe side and search for a professional trainer). 

Here are a simple training plan you can do at gym when you have a leg/butt day.

Read More

Inspiration
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Believe it or not but tomorrow is already 1st day of December! The year has flew by already and there is left just 3 4 weeks to Christmas therefore it is time to bring out those last year’s resolutions and double check what’s still left uncrossed out since last year, and it is the last time to still catch up with some works and promises.

Of course some of them will not be able to full fill, like learning a handstand (was my resolution, but did not manage to learn it properly), therefore I am not going to kill myself by doing it and get upset with myself that I didn’t but instead will just look back and analyse/think what went wrong and how can I improve and if still it is in my wish-list. (Already saying – it is! So not giving up on that). But this is my suggestion for all things that haven’t been done and you wished you was – don’t stress about it instead think how to improve and adjust some goals to do it.

What’s more important than is to spend this month in peace, think of things you are grateful in this year, make plans to visit friends and family already before Christmas, not just Christmas day, call up some old friends ( call today, why not? ) or just send some nice, cheeky note from past memory that will make smiles and lift spirits! Will see how it will bost your own mood too.

Happiness is contagious! So spread it!

(Sending one right now – BRB).

Another my suggestion is to make some visual board – mood board of the month, just like I did . Even if it is cut out of magazines and put on the wall, or Pintrest collection or even We Heart it (can check out my Winter dreaming Mood Board there, to avoid magazine cutting (spent all night preparing my inspiration boards for next articles and collaborations).

winter time best spent at home

Winter is the time for home and beloved ones

And of course use the December to catch up with all the works you have been postponing and not pushing hard enough. Want to go to gym?

Call today and make an appointment- don’t wait when New Year comes!

(Tip – on January gyms are overcrowded by guilty people after Christmas holiday and it might cost you more than now).

 

Want to lose weight? Don’t wait tomorrow – set up a plan and set Christmas as your goal (or first step) and insist on it! No excuses and hot cocoa temptations. (I have set for myself and started when got back from Latvia and already down by 1,1 kg! however still 3 weeks to go! (Already know that holiday’s will not be able to ht gym and will not be able to cook much (going to Calabria – South of Italy to spend my holidays there with my boyfriend and his family and honestly – can’t wait!  

ditch the cocoa - use tea

ditch the cocoa – use tea or infusions instead

Prepare your own gifts! Make a minute and think of the gifts for each person! Invest some time and put a thought in it! After all Christmas time is not about gifts and not supposed to be stressful. it supposed to be being together, sharing joy and great moments! What’s for me – it love wrapping paper and just low ripping joy!

Ripping open wrapped gifts guarantees always giggles and chuckles when you start screaming: “RIP IT! RIP ITTTTTTT!!!” So think of that! 

Christmas gifts

Handmade Christmas gifts

If you are good at cooking or not, (Even better, it will be more appreciated) Think of baking some cookies/ granola bars/ ginger bread cookies/cakes/muffins/ jam! and wrap them nicely. Trust me- everyone will appreciate more than that regular scarf/ tie.

Lastly don’t forget to head out and do something you like, reset your mind, read a book or go for a nice walk in Christmas markets / mountains / park – better in a company!

 

WHAT’S YOUR DECEMBER TIPS? HOW DID YOU DO WITH YOUR NEW YEAR’S RESOLUTIONS THIS YEAR?

 

Fit food & Drinks
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Every country has it’s own eating culture and Italy is definitely leading the list of the most exquisite, various and delicious cousins in the World. As I have been living in this food mecca more than 5 years already of course I have also picked up some Italian recipes, eating habits and tips that I use and incorporate in my everyday diet and dishes to make them more various, interesting and alternative. 

One of my all time favorite snack is friselle. Which is a a kind of durum wheat bread that is a specialty of Southern Italy, in particular the Puglia region.  They have the form of donuts, they are salty and are usually accompanied by tomatoes and eaten with some oil on them to soften them.

The recipe is really simple:

Friselle with tomato and basil

Friselle with tomato and basil

 

Instructions: Take friselle soak them in a water for couple of seconds. (I usually put them under a running water as it is potable) than put on plate and add fresh tomatoes cut in cubes, some fresh basil*  and some olive oil to soften them.

Ready to be served. 

Friselle - a Specialty from South of Italy

Friselle – a Specialty from South of Italy

 

TIPS

  • In order not to make it to fall apart it must be enjoyed immediately as will not be able to hold it anymore.
  • I am growing basil on my balcony – perfect for so many dishes, especially Italian cuisine. Really easy plant to grow and take care of and doesn’t ask much attention. just watering regularly.)

This is my one of favorite Italian snacks that is fast to make, healthy and perfect between meals that I enjoy occasionally on Cheat days (usually Sundays once in while). 

 

What is your traditional, easy snack you love? 

 

Workout
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We often tell ourselves that we do not have time to work out as we have many things to do and when get back home is late and the will is gone to leave the house again to hit the gym or the weather is too bad to go for a run. Or lunch break is too short to go to the gym and get back to the work, etc.  True, it is not easy to force yourself and change the habits, but you have to start somewhere to get things changed and get your body moving if you want to see some changes. Even a short work out during lunch break or before work counts! but you must have a will to try and here is how I am doing it.

if you are not changing anything, nothing will change”

This is also my moto, you have to start somewhere and have the will to give a shot as you will never know if you will not try. I know it is hard to make a big changes overnight and change old habits, but one step at a time and you will see results in no time. 

I have already wrote about keeping notes of diet and setting goals to reach results and see your body changing as well as what exercises you can do at home that burns fat effectively that does not require any weights, but as today is Workout Wednesday and a Workout is a must than I would like to share with you my workout I did before hitting the work this morning. It is easy and does not even require much space therefore no excuses not to try it. Here we go. 

20 min workout routine that can be done everywhere

Do 3 rounds with 30 secs to 1 minute rest between sets :

  1. 20x knee cross crunch with weights (pic above)
  2. 20x static squat 
  3. 20x sumo squat (with or without weight)
  4. 20x lunges on spot (10x per one leg repeated twice)
  5. 2x5m band side walk in squat position
  6. 20x elastic band Extension shoulder level or above head
  7. 20x cross body elastic band shoulder lifting. 
  8. 20x cross body mountain climbers

 

20 minute workout routine

20 minute workout routine

It is really efficient training and does not even require much space. To make it harder I used 2,3kg (5lbs) anckle weights.

So you now it burns 171 kcal -perfect to start that blood circulating faster and that fat burning. I personally find it pretty useful to sneak in a morning workout if I see that will have no time to squeeze in a workout in the evening and live in a regret that I skipped a workout.

 

Have you ever done morning workout? How was it? What’s the hardest part to you to break habits?

Fit food & Drinks, Inspiration
  • The best herbal teas for the winter time
  • The best herbal teas for the winter time
  • The best herbal teas for the winter time

The best herbal teas for the winter time

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When the weather is getting chilly and the days are getting shorter and darker it is the best time to warm up your bod and soul with a good cup of a herbal tea. A good tea has not only beneficial to your health and will boost your immune system but also can help to digest and even lose weight. Therefore just win-win for an afternoon energy booster, weight loss or a long conversation with your friends. No wonder there is saying “Tea with the Queen”. (Even Queen loves it! and let’s be honest – who doesn’t if the tea is right?

Every time I go back to Latvia I am always returning with bag full of herbal teas. Either they are from a farmers market or some biological shop, but always at least 4 of them to enlarge my collection. (Already have like 40 different teas at home and perfect substitution for morning take-away coffee on my way to work).  Read More

Fit food & Drinks
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We all now carrots, we have seen them and we have tried them but do you know also their story? Fun facts and their health benefits? Well I am proud to inform you that I know! (..well,now!) and I am ready to entertain and share my knowledge as well with you and top with some nice tips and recipes. So let’s go!

A little bit of history – the carrot originally comes from Central Europe and the first evidence on people using them in their meals are found already 2000 years ago. Their initial colors used to be dark red. 

The orange color carrots got only in 16. century when dutch crossed the red ones with yellow ones and came up with the nowadays popular orange color when they also started to grow them massively as before it was considered to be a delicatessen – aka deli food ).  

Ancient Egyptians used carrots to heal people as noticed they are helping the sick recover faster while ancient Greeks called them the love potion and believed that carrots can help you fall in love faster.  (Interesting why?  and what they did to test it? Just eat them in big quantities? Presented as gifts?)  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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