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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

Workout
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People who knows me would call me a gym bunny and healthy lifestyle lover and I guess that’s true (guess trying to write a fitness dedicated blog makes this statement legit) and guess that’s why the reason sometimes girls reach out with some workout advice or their fitness updates they wish to share with me. (Which I love, BTW. I am always happy to help. Let’s call this my mission – help people to create the best version of themselves and help as much as I can from my best knowledge – so feel free drop me a line).

Couple of days ago a friend of mine shared her idea to try 30 day squat challenge..and I couldn’t help but frown hearing it. Sure I was glad to hear that she wishes to have a fitness challenge and improve her physical aspect but this was just not the right medicine to work miracles as many people believes. And it’s not their fault, it’s media, fake profiles promoting results after their 30 day challenges, before and after pictures, that are actually found on internet and “borrowed” from real people or just plainly photoshopped. All these things gives us impression that after a 30 day challenge, not only squat challenge, we will have this amazing body: lifted and round booty, perfect beach body or super toned arms. 

Of course it’s wonderful to believe and trust me – I have been there, believing that a challenges and a short term workouts found on women’s magazines would give me my dream body, but unfortunately been deluded way too many times, as I believe, rest of us, when thinking about the result and being inspired from a star/unreal people social media profiles and magazines. The thing that makes us all believe that it can be done is comparison with others. Stop doing it! It will take you nowhere!

But don’t get me wrong – I love challenges! They inspires me. Like trying out some model fitness training program, like did with Dan Roberts (trainer for Victoria’s Secret Angels) training schedule. Or the Blogilates challenge – Journey to splits.  But despite truly admire the girl and were performing religiously my stretches every day I did not manage to have my complete split just because I started from proper newbie/beginner level and expected to arrive where others would after years and years of training and practice. (If don’t believe me – check my experience and photo check-in). Just saying that you should never compare someones middle to your beginner and underestimate the work behind it.

no comparisons | www.missathletique.com

No comparisons

Consider the fact that this 30 day challenge has to be tailored to everyone according to their genetics, physical level and lifestyle.

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'Yesterday is history, tomorrow is a mystery, today is a gift of God, which is why we call it the present.'

-   Bill Kean   -

Monday Motivation

Monday Motivation

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Inspiration
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Another Monday starts with a weight-in! Already 3rd since started the 12 week challenge! This time – a positive one! And for a good news to start the day :  minus another 500g and everything goes like a plan! So far, so good! My strict training schedule has been obeyed pretty well and start getting used to it and therefore also first results. Since the start – minus 1kg. Woot! woot.

So my Monday is pretty self motivated with the first results achieved. Now just need to keep on going, focus on goals and get rid slowly from some bad habits – like my espresso with milk and incorporate some more different greens for a variety of my diet.

Loving the below plate – looks fun and delicious. Wouldn’t mind to receive dish like this in some raw bar/ restaurant. 

Eat your greens

Eat your greens!

The next thing to stick to the list is to keep self motivated and look ahead – so today: shoulders and back and no excuses! + adding some inspiration picture of the day to keep going!

Fit girl and picture credit by Fitcat.pt

Fit girl and picture credit by Fitcat.pt

Actually this is my complete girl-crash and working to have the same results as this Portuguese beauty to show off myself this June in Portugal beaches.

YES, this is happening, another reason to work harder to reach my 2.0 beach body as me and my girls are hitting beaches this summer in Portugal! So excited and can’t wait to go. 

will keep you posted and updated and of course reach out for ideas and suggestions what to do, see and visit during my Portugal road trip!

 

What is your Monday inspiration? 

Workout
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A good posture is a key for a tall, slim and confident look and we all know it, unfortunately having many hours sitting in front of PC can truly affect it and what’s worse can even cause you pain. The way to fix it is by doing physical exercises but not only that, but also stretching, so here are some great advice for exercises and stretches you should be doing 3 times per week to improve on your body.

Let’s start with the body groups: Read More

Inspiration
  • Motivational Monday – How to get fitter and happier
  • Motivational Monday – How to get fitter and happier
  • Motivational Monday – How to get fitter and happier

Motivational Monday – How to get fitter and happier

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Past couple of days has been so emotional and filled with mixed feelings – joy, stress, love, friendship, fatigue, thrill, adrenaline all because one of my dearest friends were getting married and I was doing my best to make this day beautiful and memorable to her. I believe I lost couple of kilos in last 2 days by running to manage everything on time, to help with surprise decorations at her house, the party place and organizing some fun activities after the ceremony. Of course the day after I was exhausted because went to be bed only at 6 am, but was definitely worth it (and as says my friends grandmother :” who is coming to wedding to sleep?!”, so no complaining about lack of my beauty sleep. 

All the event, kind words and the whole atmosphere made me pensive the day after making me think of several things, like friends, family, attitudes and comments, surroundings and food as well as personal life and the way I have chosen to live it.  I realized that so many people want everyone to be the same, to stick to the same social norms, standards and have the same lifestyle and interests that’s hard for them to accept that someone has chosen to live their lives as they wish them to and as they find it better for themselves. This is where so many people does not see the line of things that can be discussed and said and when it’s better not to cross it. Read More

Workout
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Every time I am traveling my choice for airport reading falls to Women’s Health magazine UK as it is full of interesting things, workouts, tips and confessions – not only entertaining but also educational. Especially I love to see the workouts by star trainers and fitness experts as always find something exciting and new to try out or include in my gym routine to spice it up a little. This time was not an exception as decided to challenge myself by doing their September issue workout by star trainer Dan Roberts. 

As a person who loves to experiment, improve and throw challenges to myself  than I was immediately intrigued and where determined that must test immediately this world famous trainer method: Mindfulness together with martial-arts Hiit. 

Mostly I was curious to see if this workout actually does something, like makes me feel my muscles ache the day after. Let me already anticipate you – it does. OMG, it does. The day after was bad, especially for my groin muscles where destroyed by doing 100 knee strikes per leg (1st exercise), as this is a muscle that is trained really rarely or superficially, well at least my case.  Read More

Workout
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it’s been just 4th day of my vacations but already seems that I have been here for 2 weeks as so many things has been done already – Bachelorette party, home warming parties, sightseeing, baby seeing, friend gatherings and so many more things, like workout and being trained by TeamFisher. Must say got some issues with stairs and hair combing the next day but you know what they say – better sore than sorry. I am totally not sorry, just sore.

 

Usually when I go to gym I like to train alone to concentrate better but time to time it’s important that someone couch you and push you harder and and check your performance and I had a perfection occasion to improve my performance by training with professional athletes – with TeamFisher.

The video is a little preview – how my leg day goes. These are some suggestions what girls can do for legs to build definition of for legs and butt. No! you will not become muscular like a body builder if you lift weights – not happening! Look at me, if you don’t believe me. I lift heavy weights for 2 years already and still not getting bulky – just seeing some better shapes – that’s all. SO don’t be afraid to touch the weights at gym and ask for an advice to a professional trainer.

My video leg day routine goes like this:

warm up for legs.

4 sets of 15 repetitions for all exercises with 1min pause in between. (weight per choice or possibilities. If you are a beginner – start with lower weights and increase over time)

  • Squat
  • Leg press
  • Walking lunges with weights
  • Stiff legged deadlift with barbell
  • Lying leg curls
  • Seated Leg curl

 

Some of the exercises are in my weekly schedule as I am working for that butt lifting and having nice legs).

What About you? What’s your target to improve in your body??

P.S. The T-shirt is appropriate as it was a Monday workout.

 

Workout
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WW – Workout Wednesday is here and without an exception also today we are blasting calories! My 31 day shreading challenge before hitting the beach (Palermo calling) in two days is progressing real good – minus 2kg and increased strength and muscles, so keeping focused and eyes on the prize – super fit, healthy and bikini ready (so can start posing my beach workout videos).

Today I wanted to share with you a fabulous booty-boosting, calory shreading training that works out your body entirely – kickboxing. I started  practicing it last year and i must admint i got hooked immediately – so intense, so energetic and so fun! Iamgine punching out all your negative energy and just release your anger with kicks and punches? Trust me – works like charm every time after a long day/ bad week or just to release the tension and make you feel like a Wonderwoman and kick some butts!

Here are some basic moves from my last weekends park workout (I train Muay Thai Thai traditional kickbox) incorporated with some suggestions from IFBB Pro Stacy Alexander (creator of Kickfit training program and owner of A-Team Training Center in Las Vegas.) Read More

Me & My Beau, Workout
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Hello in Monday! Another weekend has gone by and time to return to a daily routine. Some of us get some rest and relax while some of us, had been busy bees this weekend, like me, and did million things. Active rest is the best rest for me so also this weekend tried to explore and do new things and spend weekend fit.

On Sunday at Milan’s artificial lake- Idroscalo was first Fitness parade – Milano Spring Parade with many courses, exhibitions and music to get prepared for summer, get in shape and move to the music. As one fit missy with an explorer spirit always try out new and fun things of course I headed there as well to see and try for myself several activities and courses.

In my to do list, after studying the program, was a stage – dance class with a MOMA (dance school in Milan) instructor, Zumba (to do some aerobics and burn some calories),  Kangoo Power class as well as Nike Training Club class. Plan thut burns, huh?  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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