Welcome to my Blog about fitness, workouts, diet and about my personal fitness journey
We all have different style for everything in life, different values, different goals, but we all do have something in common. We all want to be healthy & happy.
I reached my goal. I am back to my pre pregnancy shape. And I cannot wait to share with you how I did that!!
After both of my pregnancies my body was completely changed. I had to do a lot of work, discipline and determination to get where I am today. But what the most important thing is I STRUGGLED 2nd time round SO MUCH, that I cannot belive that I missed one big thing in the process of getting my body back. I have tried to stick to the food plan, I've done 4-5 times really high intense workouts and I reached the point where my body just wasn't responding on anything I did to shift my last bulk of body fat. I've got so frustrated that I could cry! I kept asking myself, what am I doing wrong? Do I need to completely give up my coffee, do I need to cut out completely certain types of food, what the hell on Earth am I doing wrong? I spoke with few people and they kept asking me the same questions I've been asking myself. But nothing seemed to get improved.
Until we went on holiday and we started walking miles. I've seen people counting steps and sticking to a certain number. So I decided to try and see how much I did. You know you have an app on the iPhone (white app with heart in it) and I backtracked to March when I bought my phone and I've seen that my average was 1.000 steps a day!!!! 1.000!!!!!!!! 🙀 How I did that? Well, my kids are very lively in the pram, normally fighting and hitting each other, so I couldn't be bothered with that and I went EVERYWHERE with a car.
So I decided to improve and to start moving more. Walking more. I have been doing the same food, the same type of workouts, but I also added more cardio - 20-30 min running 2x3 times a week. I walk on average 12.000 steps a day (I've got fitbit to track my every single step), but with aim 10.000 steps daily. And after 5 weeks I'm done. I reached my goal! I feel amazing! Kids and I are sometimes going twice to town to the park or some other playgroups. I look where we could go next, instead of having a car with me. Sometimes if I have PT sessions with clients, I'd rather walk to the gym then to sit and drive. I cannot tell you what a difference it makes!! You just have to try it! You have few apps to download to follow your steps (pedometer, moves, stepz) or you can buy a cheap pedometer of amazon.
This is what my body looks now. I am happy. Content and now I can focus on getting the definition and to improve my body shape. I will take it as a lifelong fitness journey, rather then have a target to have very strict few weeks or months. So my goals are:
1. 2-3 times a week 5k running
2. Weight training with focusing to lean the muscles 3-4 times a week
3. At least 10 min per session doing core strenghtening
4. 10.000 steps per day
5. Eat healthy, have balance and find control of having the minimum of junk food, take aways, sugar, cakes and biscuits
6. Drink 2 litres of water a day
7. Go to bed by 9pm
These are my goals for the lifetime. It is my daily routine anyway, some things have to be encouraged more and I have to work more of getting habits established (especially water intake!!).
Please do me a favour! Start being more active. Focus on your health and fitness. Confidence is something that is SO IMPORTANT. Self awareness and your own happiness with your image in the mirror has such an effect, not just on your life, but on the life of your partner, your family and friends. Everything requires work. You have to work on it. Change things around. Focus on trial and error and just to NEVER GIVE UP. There is always something that triggers your confidence. But don't let stagnation feel you disheartened. You have to find what works for you and your body.
Please join my FREE November walking challenge where we will post daily our 10.000 steps targets and I promise you will realise how much you need to move more :)
Wishing you a successful, healthy and active day!
I just came out of the gym and instead of having a shower I have urge to write this blog to share my thoughts and emotions with you. In the last few weeks I have been setting myself daily targets to complete and I am trying really hard to find the balance in between motherhood, work, family life and also to find time for myself, gym and reading books. I have some crazy day time plan for me, I hope it will work, but I wanted to share with you that I've done 4 goals before 3pm that I have set myself as a daily target. They are little goals but to me I achieved them (I woke up at 4am to work, 10.000steps, 5k run under 30 min, gym session), and I really, but really feel proud. So while I was running it came into my head how much we lose focus on little things that will make the impact on big, huge things. We get unhappy and really frustrated when things are not working and we haven't been sticking to our plan for long enough. We forget about word patience. Everything takes time. Whatever you want to build in life, you can't do in very short space of time. We need to start enjoying in those little things, little goals, little achievements that will become big over certain amount of time.
When I was little on the question "What do you want to become when you grow up?", my answer was always "I just want to be happy". I never saw myself living somewhere or having things, I never even imagined myself to have a proper wedding, like most of girls do. I just wanted to be happy with my own self, to be happy to do what I really love, to be surrounded with people I love, to laugh, to have time to sit down and to put hand on my heart and just to feel fullfilled. We are all born by different mother. We've all grown up surrounded with different people. We all have different DNA. But we have something in common we have right to dream. Right to be happy. Right to be confident. Right to choose what we want, not to accept anything what others want us to do or what others want us to be. My goals are nothing more important then yours or someone's goals should ever be yours.
Dream. Have a goal. Every single day. And work to achive. Feeling of pride I can't describe, but I can feel I can hold it in my own hands now.
Have a great day!
Writing has always been my love and in the last few weeks I tried to think about how to organise my life that I have time for myself, for kids, for the family and at the end how to run my own business. So this week I will try to get up every day at 4 am to write and think about important things to improve in my business and I hope my body and brain will cope with it and help me up to get better each day.
Today I would like to talk about motivation. I went through pretty rough stage of feeling down and 0 motivation and that kind of never got better after having Leila in December 2014. So it took very long time to spin my head around my new role with being mum of 2 kids, to run my business successfully I needed time to work on and plus on top of that to stay fit and healthy. I struggled big time. But on that journey I never stopped working little by little and I didn't have much joy out of it to be honest. It was more like a task that has to be done. So here is the thing that helped me go through tough times with no motivation.
1) HIDDEN GOAL. ACKNOWLEDGE IT.
Do you have a thought in your head that is spinning around your head daily? Like you want to improve your fitness, health, go one or 5 dress sizes down etc. This is what your brain sends you as a signal what is improtant to you and you should take it seriously.
2) VISUALISE YOUR GOAL.
I am sure you've heard about visualisation that pro athletes are using in their training. This is a method that they visualise them winning, they go through every single move how to get to the victory and they even start feeling strong emotions how they would / will feel when they reach their goal. This process helps them to live in that moment and they know exactly how important is to keep going and keep training.
Try and think about your goal. Close your eyes and think of yourself how you would feel in that dress. Feel that emotion. Let that thought completely warm up your heart and then you will see that the effort you do on the daily basis will bring you to that joy you think about all the time.
I know you can see all the time HARD WORK PAYS OFF, but there is no other words to say that we have to put work in. There would be no joy in things if we were given all.
3) IMPROVE YOUR DAILY ROUTINE.
Set yourself a task that you have to complete every single day. Is that a water intake. Regular 3 meals a day. No junk food. No cakes or treats. How many workouts to complete in a week or how much to move during the day. Set yourself little tasks that you know are ACHIVABLE.
When you set yourself tasks that are too challenging and not realistic you are very likely close to not completing it and by doing that you will feel like a failure. Which is not true. You just have to set yourself a realistic daily target.
You can join my completely FREE online November Walking Challenge where we will complete 10.000 steps daily. You can join us here on this link
4) MAKE YOUR GOAL VISIBLE TO YOU - DAILY.
*If your goal is to have your PB in running, stick to your fridge the note what you are aiming for.
*Is it your goal to be happier, stick to the fridge a picture of yourself when you were so happy and you can see how your face looks different.
*Is it your goal dress size loss, buy a dress you want to fit in and hang it on your woodrobe so it's visible to you daily.
*Do you have a challenge to walk daily certain amount of steps, plan your routes ahead every day not to use the car, or to go for a walk on the lunch break rather then sitting by the desk.
*Improve water intake, have a large bottle of water in front of you, or next to you.
Whatever your goal is, make sure you can see it regularly during the day as a reminder of what is important to complete each day.
5) BE SURROUNDED WITH SUPPORT AND PEOPLE WHO WILL ENCOURAGE YOU TO SUCCEED.
I bet you have friends and family members who like to give some nasty comments when you are doing so well. And then their comment puts you down and you lose all your motivation. That's why surround yourself with people who care about your journey. Who will push you and encourage you when you are not doing so well. If you give your best to have a healthy dinner and your partner eats your favourite take away, that is not going to go down well. Because you will have couple of bites of your favourite take away. That's why you have to communicate with your partner, friend, family member that you need support to help you get to your goal and that their encouragment and support means to you a lot.
6) JUST DO IT.
Action is the only way you will be able to complete your daily tasks. As I previously said set up the realistic daily goals. That will make you feel like a real winner. Very often I catch myself thinking too much about it "argh I don't want to do it. It's cold. Too hot. It's too dark. Bla, bla..." Shut down your head and stop listening that little devil that is constantly stopping you to do things you need to do. The key thing is TO DO what you are suppose to do. Tick it off and you are done. Every single day.
7) Read again number 2 and visualise your goal once again. Feel it with all your heart and body how you will feel when achiving what you truly want. You will feel good. You will feel awesome!
Everyone struggles with motivation. We all have times when we are doing well and not so well. But the most important thing is to keep going.
If you need an extra support and tools how to succeed on your fitness journey, I have few slots left in my Personal Training diary and also I am offering an online personal training. If you need more details, you can contact me on my email email@example.com
Wishing you a great day and I hope you will use these tips and get to your goal soon!
Your core is a complex serious of muscles, going far beyond your abdminal muscles and includes everything expect your arms and legs. It is involved in almost every single movement of the human body. These muscles can act as an isometric or dynamic stabilizer for movement, transfer force from one extremity to another, or initiate movement itself.
Our core has three-dimensional depth and functional movement in all three planes of motion. Many of the muscles are hidden beneath the exterior musculature people typically train. The deeper muscles include the transverse abdominals, multifidus, diaphragm, pelvic floor, and many other deeper muscles.
THE SIGNES OF WEAK CORE
Lower Back Pain is good indicator of weakness in your core muscles. When your core isn’t as strong or balanced as it should be, the curvature of your lumbar spine can change. Even the slightest difference can place undue pressure on the vertebrae, discs or articulate facets that make up your spine, as well as the muscles, tendons and ligaments that surround it, making you much more prone to injury.
Weakness of the abdominals increases your pelvic tilt. This anterior tilt creates an imbalance in lumbar disc pressure and increased risk of weak and rupture. It also increases wear and strain on the facet joint. Facet joint pain is another significant source of lower back pain in addition to disc pain. The facet joints are the joints in your spine that make your back flexible and enable you to bend and twist. Nerves exit your spinal cord through these joints on their way to other parts of your body. Healthy facet joints have cartilage, which allows your vertebrae to move smoothly against each other without grinding.
Poor Posture - If core muscles are weak, your body will be unstable, and you won’t be able to sit or stand up right for more than a short period. Instead, you’ll habitually assume slouched, slumped positions, which in turn will strain your muscles. Only those with strong cores can maintain a healthy posture for long periods. Note that lower back pain and poor posture are closely connected, so one is often accompanied by the other.
Bad Balance - Your core muscles stabilize your entire body, so a weak core will affect your ability to balance. Since poor balance is not usually obviously noticeable, you’ll need to perform a test. Check your balance by standing on one foot with your eyes closed. Test one leg, than the other. If you can’t hold this position for at least ten seconds with both legs, your balance is subpar — probably because of an underdeveloped core.
WHY CORE STRENGTH IS IMPORTANT
- pulls in the stomach, leading to a flatter tummy
- supports the lower back minimising risk of injury ad back ache
- aids balance, co-ordination and flexibility
- encourages good posture and better flexibility of the hips
- helps with sports, benefitting a range of activities from skiing to swimming
A good core workout will focus on your back, spie, glutes (bottom) and hips as well as the obvious bit: the front of your abs.
TOMORROW is coming a PART 2.
If you are a total beginner or you are experiencing lower back pain, keep an eye on my FB page as I will be posting tomorrow the exercises how to improve your core strength.
If you would like to join my totally FREE November Walking Challenge you can sign up HERE
Passionate about fitness, happiness, dreams!