Sometimes life is not the kindest with us. Sometimes you have to decide what matters the most. When you have a dream, have a passion, a goal, or anythig that makes you happy and keep going to conquer them, nothing else really matters. You put the effort and the hard work in it, but there … Continue reading When you have to quit – Bikini competition prep
These little energy bites are really easy to make and perfect for snacking. There is no added sugar, only healthy ingredients. Recipe for 6 energy balls: 4 tblsp oats 1 tblsp chia seeds (if you soak them for 1-2 hours in a little water, they won't be crunchy) 1 giant tblsp crunchy peanut butter 1 … Continue reading Easy protein energy bites
I like to make something quick and easy, but filling breakfast in the morning, especially when my work shifts starts really early. That's why I eat porridge most of the days. So filling and you can create many varieties of it. Here is one of my favourites. Ingredients: 1/2 cup oats 25g protein powder Coconut … Continue reading Porridge with protein, apple and cinnamon
After a late afternoon workout I went home from the gym and I wanted to do a qick but filling post-wotkout meal. The ultimate 'what I've had in the cupboard' dinner. Tuna flakes with rice and vegetables Ingredients: 1 can of tuna in brine (around 110g of tuna) 1 cup of cooked rice 4 small … Continue reading Tuna with rice and vegetables
Recently I struggle to have a good night sleep. Mainly because I think too much, I work a lot and I hit the gym 4-5 times a week so I get overly tired which leads to lack of sleep. A good night sleep is crutial if your goal is muscle building, since that is the time … Continue reading The importance of sleep
If you want to have a light and healthy dessert after lunch or an afternoon snack, this high protein cake is a good solution. Ingredients: 1 banana 40g micellar casein (I used strawberry flavour) 1 tblsp coconut flour 3 whole eggs around 100ml water for consistency Blend everything in a food processor and add water … Continue reading Baked protein dessert
It is really important to refill your body after weight training. You need to refeed your muscles because during training they use all their stocked nutrition, and with post-workout food you make sure that it's been refilled with simple carbs and protein so the muscles can grow. Eat most of your carbs after workout because … Continue reading What to eat after a workout? Post- workout nutrition
Some people think that it's necessary to go to the gym to get in shape and usually this is the excuse for them to skip exercising, because they think other people would judge them of how they look or they don't look confident while working out. But this shouldn't be an excuse for living a … Continue reading How to start exercising? Reshape your body
Adding the good kind of fats into our diet is essential, such as avocado, all the different kind of nuts, fatty fishes like mackerel and salmon, peanut butter, olive oil and so on. But we need to use oil when we cook as well, so how do we know which one to choose that considered … Continue reading Which oil is healthy to cook with?
The key for being healthy and fit is to eat nutritious and clean food. If you eat fast and/or packaged food most of the time it is really unreasonable to take any kind of supplements because it won't make any difference in your appearance nor in your health. As the name says it is … Continue reading Is it safe to take supplements?