When the trainer needs to be trained

Well, not exactly trained, at least not physically, but yes. The trainer also needs to go to other trainers, doctors, physiotherapists, any kind of therapist to reach health. I always make the same mistake, I tend to overwork myself and this is the year when I want to end this stupid habit. This summer I don’t work as much as I usually do. I take care of my body. My mind. My life. I’m under big changes, I have big plans, I really want a change. And I don’t want to be a preacher, I want to be a doer. I started to make changes in my diet, in my workouts, in my way of thinking (not big changes, but some I really needed). I decided to do what I often preach about to my clients. I went to massages because I find them extremely important. I started to incorporate more stretches into my workout routines. I started to observe my body’s reactions to food, to exercise, to… well, to life. That’s why I went to a manual therapist when I recognised that I often have sore muscles only on one side of my body, which suggest some asymmetry in muscle engagement. I visited a clever man I often go when I have a problem that I cannot solve. He checked my body, he turned and tossed me and made a conclusion. I don’t have any big troubles with my body, I’m just extremely tense. That’s the same thing I felt. And that’s the same thing my masseur said.

listen to your body

I liked something my masseur suggested. While she was massaging me I said that I feel as if marbles were under my skin and she needed to make them disappear and I slightly panicked that it is impossible (or at least very painful). Then she suggested just jokingly that I should rather imagine them as ice-cream scoops this way I could just melt them away. After a minute we realised that it is really what I need to do. It makes everything much easier, we must imagine our problems as something that can disappear and not something that is almost impossible to do. I was just imagining my scoops melting while taking big deep breaths and it helped the tension melt away too.

Sometimes the universe sends many-many signs that we ignore. I cannot ignore the message anymore. Everybody tells this, every cell of my body tells this, so I really have to realise, I need some relaxation. I don’t have any other problems, just tense muscles around my hip. Yet. I need to focus on my mind, on the perfect way of relaxation.

Sooo, I decided to spend some time with myself, to do some meditation and relaxation. A few years ago I learnt the method of autogenic training but now, I don’t exactly know why, it’s not the best method for me. I can’t concentrate on it, I don’t feel the positive effect of it, so I need something else.

Until I find the perfect method, I will follow some meditations and relaxations from youtube. Whenever I find a nice one, I will post it here and you can also post your favourite guided meditations.

The first youtube meditation wasn’t very convincing, it was a bit autogenic-training-like plus I prefer meditations where I can lie on the mat instead of sitting, where I can close my eyes, but it’s a start. A very first “something”. Better ones are coming, I promise!

I also started to listen to relaxing music while doing the administrative tasks of my job. I don’t know if it helps, but at least I can listen to new music, no melodies.

Have you tried any guided meditations? Did you like them? Did they help you? Do you have any tips how one can find the most suitable meditations, ways of relaxation?

Question #5: are you a meat eater?

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It’ an interesting question, especially now because I’m planning some changes in my diet to experiment the effecst of certain diets, theories and food groups on me. 

I grew up as a meat eater because the traditional Hungarian cuisine is very heavily meat and dairy product based. For many years, I ate a lot of meat, mostly chicken and turkey, sometimes beef or pork. Later I started to lower the amount of meat I ate, I even had a 6-month-long period when I was vegan. The 100% vegan diet was not suitable for me but I call my eating habits plant based because the vegetables and grains are the most important parts of my daily menu and fruits and meat are just an extra. For example, when I dine out or visit my parents. I have about 5-6 totaly meatless days in a week but sometimes this changes.

And what about you?

Daily Question #4

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I prefer indoors. Mostly I workout at home because I’m too lazy to travel – okay, not exactly lazy, I just like being time-effective (I have two jobs, so if I don’t want to go crazy, I MUST be time-effective). I hardly have long enough breaks for both travelling and doing a proper workout so I choose the workout and a pleasant shower at home. I have dumbbells, a kettlebell, bands, stability and Pilates balls, a Pilates ring and a Rip60 at home, and these are totally enough for me. I like working out at home. On the very plus size, when I’m tired or don’t feel like working out at all, I can listen to whatever music I want or watch (okay, maybe it’s just listening) TV series while doing the hard work.

However, from time to time I feel the desire to check others’ group classes so I visit some (mostly TRX, Pilates or spinal dance) and we often test new gyms in the neighbourhood just to complain about the insufficient number of squat racks :P

And what about you? where do you do your workouts?

Daily question #3

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Currently, I have two books on hand, both are for fun. The first is Blogilates Cassey’s book, Hot Body Year Round and I enjoy the wonderful photos and I really enjoy the style, it is a true Cassey-style, it makes me wanna smile.

The other book is also for fun, Agatha Christie is my favourite read, I always reread her books from time to time, now it’s time for “Why didn’t they ask for Evans?”

The Blogilates book is a paperback book but the Agatha Christie novel is on Kindle. I love reading on Kindle because it’s very comfortable, fits even into my smallest bag. However, I LOVE beautiful pictures so books on food and fitness are often on my shelf in paper form.

The Aphrodite project

So, this is the period of finals here, and my roommate had a quite cruel exam period this time so he was always saying he would go back to shape right after his exams. He was saying this so seriously, promised to go back to the gym and will be on a diet again and he would look good so I started to say he would turn himself into Adonis and make himself irresistible. This wasn’t the best half-year for me either, considering diet and workouts (I had a serious tooth problem, rewarded with periostitis, some stomach problems because of the medicine I got, too much work, too much stress, etc) so I also put on some weight and unfortunately lost muscle mass. I started to workout a month ago, I followed Melissa Bender’s 12-week program, but I still didn’t pay attention to my diet (shameful for a holistic nutritionist wannabe and active weight loss nutritionist, isn’t it? :P). My weight or look hasn’t changed, but at least I feel much better. But I bought a beautiful summer dress that would look much better if I lost a few centimeters that would be put on my arms but in the form of lean muscles.

mangodress

So, I decided to join him with the Adonis project, hence, I choose the girlish Aphrodite project name. The first part of the project will be to make my roommate not to hate his body. Earlier I thought only women hate their  bodies but in the past few years I have worked with men on their weight loss and had to realize they can hate themselves even more than women.

I have different steps in the Greek project (Adonis/Aphrodite project) for us, all is equally important to fulfill:

1. Love our body

2. Start the most suitable workout program for us (I always enjoy writing workout plans for others, it’s always very exciting how their body will react)

3. Follow a personalized diet (Tricky, more time-consuming with the long questionnaires, but it’s worth it)

4. Be a master of stress relief (mission impossible?)

5. Be happy, enjoy summer, spend time with friends and hobbies

A month ago I wrote that I will follow the whole 12-week program with Melissa Bender. But as usual, I have excuses. I AM the queen of excuses ;) I enjoyed the exercises very much and I definitely will incorporate these videos in my workout plan but honestly, I hardly can build muscles and I need weight training to see better results. So, I decided to mix my own workout plan with Melissa’s videos. Twice a week, I will do my old-school dumbbell-kettlebell trainings, I will count in my two Pilates classes as workout since they are advanced and on the remaining days I will follow Melissa’s (mostly) bodyweight workouts. This will be the best for me. I know my body, this is what makes visible results, however, I’m glad I did this month with Melissa’s workouts because I started to enjoy following workout videos again. Earlier I trained a lot at home, following videos but when I started to have many fitness classes, I always skipped them and I got used to avoiding them. But now I enjoy them again, which is a huge relief because it’s often enjoyable to take part in other professional trainers’ classes. If not IRL, at least online.

Wanna join? Do you need any changes in your life? In your diet or workouts or… well, perhaps in the time you devote to yourself?

Daily question #2

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Okay, I have to admit, this question shouldn’t have been asked this soon, it was on quite the end of the list but I had a huge source of stress last week. I couldn’t use my computer for a day, It just showed me the blue death then after some healing attempt the black emptiness on the screen, I panicked. I panicked that I would lose every data, some photos and all. Honestly, I sometimes forget to backup my files, I save them from time to time and I have most of my stuff online but… but not everything. Luckily, nothing was lost, everything is perfect but I was worried. Really.

So when I realised how difficult it can be to survived without my computer, the first thing to do was working outout. So, I think, the best stress reliever is the workout for me. When I’m stressed I immediately need some high-intensity workout, mostly full of planks and pushups. I don’t know why, but pushups are my best friends and not the diamonds.
When I’m in constant stress I also need some body&mind training, mostly Pilates or yoga.

Not only workouts but expressing my thoughts, my feelings, my problems can help. Sometimes I just write them down on my closed blog or talk to a friend. Or when the problem is bigger, to a professional.

So, what’s your favourite stress reliever?

What I ate on a day of the heatwave

When I started… no, even before I started this blog, I decided to document my meals, take photos and write everything done to see how I change through my studies. But I have to admit, I’m not very good at taking photos. I just simply forget about it. So, without photos, here’s what I ate on a day when the weather was much hotter than should have been. Without photos. Maybe next time…

breakfast: oatmeal with almond, cashew and frozen raspberry

mid-morning snack: apple chips+ strawberry (real, not frozen)

post-workout: hemp seed protein powder

lunch: fish with grilled vegetables (I didn’t have enough veggies at home so I had frozen vegetable mix with zucchini, tomato, onions, carrot and mushroom) and I had two squares of dark chocolate (I’m chocolate addict, we will talk about that later ;) )

mid-afternoon snack: chia pudding (waiting time is killing me so I usually put the chia into the milk – rice milk this time –  right after lunch and keep it in the fridge) + raspberry and goji berry

dinner: home-made mini rolls (they are not real rolls, but it’s easier to slice this way) – oatmeal, brown rice powder, sesame and flax seeds mixed with some coconut oil and psyllium husk + tomato, cucumber and radish

homemade rolls

late-night snack: almonds and a smoothie (frozen cherry + banana + coconut milk)

smoothie

I don’t usually have smoothies or fruits late at night, but it was so hot here that I needed something cold. This smoothie made everything much better.

This is what I ate on a hot day. What do you usually eat on days like this? Do you have cooling foods?

WOW – Workouts of the Week

I think I need some organising on my blog before it gets totally messed up and jumbled. It would be better to document my workouts only once a week. I guess. So, here’s what I did this week.

Monday – MB’s day 10 + biceps, triceps

This video was quite quick – as the title promised – and Monday I have 2 free hours for workout and shower and being happy so I wanted to do something extra. As a bonus, I had a biceps and triceps series just for fun.

Tuesday – REST DAY – I should have done 30 mins of cardio, but I skipped it. I worked late and I had a class, too, so there was some kind of exercises, I wasn’t just cheating on the plan.

Wednesday – it should have been a rest day, but I had classes, 60 minutes of intermediate Pilates then a 90 minute long advanced (aka super hardcore) Pilates. And we followed the example of hot yoga because the AC didn’t work so we did hot Pilates ;)

Thursday – I supposed to have 30 mins of cardio, but I skipped again. Okay, replaced by an earlier video, the Full Body Shaping workout. I did 3 rounds with 20 reps.

Friday – MB’s Fitness Transformation Workout 3 – it was quite easy for me so I did some extra lower body exercises. The whole workout took about an hour.

Saturday – According to the workout plan, I should have done 3 rounds of a HIIT workout and run 2 miles, but I hate running and we have a heatwave here, so I didn’t feel like going out at all. I started with Pumps&Iron’s Lower body Superset workout then I did two rounds of HIIT with Melissa.

lower-body-superset-workout-11

The workout was 24 + 30 minutes long but with a nice long warm-up and massive stretch it took me about 80 minutes to finish. And I enjoyed every minute of it <3

Update: I have sore muscles in my butt today. I will survive, but it was a long time ago when I had sore muscles for the last time.

Sunday – I should have had a workout today, but I needed a rest day, I didn’t really feel like working out so I skipped it, I will do this tomorrow.

This week was very good, I did awesome workouts, I felt very good during and especially after the workouts. So, I can say, this week was a good-workout week :) I think, next week will be different because I will have a lot of extra work, but we’ll see, we’ll see…

And how was your workout this week? What was the best and what was the worst workout-related thing this week?

Five Faves on Friday

I would like to say it was the best week of my life, but it wasn’t. The first two weeks of the months are always very busy for me so I’m tired, as usual, but luckily, to make me happy, I could easily find things to love :)

1. My beautician is baaaaack :)

I lived in the suburbs for many years and found the world’s best beautician there, but I didn’t have time to visit her after I moved to the city centre. But now I’m sooo happy because she starts a new place not very far from me (only about 25-30 mins). It is literally the best news of the week.

2. Text after a good class

On Wednesday I had a class, where only a few people could attend but instead of this (or exactly because of this) the whole class was very good, it was fun and everything we need on a class. And it was definitely a hard workout. After the class, I got a text from one of the girls where she wrote excitedly how much she enjoyed the class. I love these texts!

3. honey

I don’t know why, but this week I became a huge fan of honey. I haven’t eaten honey for a while because I’m on a sugar-free diet and I rarely eat honey. But this week I had strong cravings for honey, so I put some on my food. These were perfect foods :)

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The photo is an old one – we have this nice package for honey, I don’t know why, perhaps to make kids love honey… I don’t know. This is not the best quality but looks fun. Luckily, I got some very good organic honey from my mom. Mom is the best.

4. Rochelle

I found a new homepage that I really liked. You should check Rochelle’s page, too. She is totally for women’s and kids’ health!

Rochelle

5. AC is on

Quite a big heatwave started on Monday, we tried and tried, but finally we gave up and fought our laziness and cleaned the AC in the living room. Well, the workout in a room that is not sauna is much-much better. I love the inventor of AC! I rarely switch it on because I have headache and other problems with it, so usually I just switch it on for a few minutes while I’m in another room, then I do my workout in the not-that-hot room. Sometimes I feel, AC is a life-saving invention. At least, it is a workout saver because I don’t think I could have done my workout in my sauna room yesterday ;)

These were my favourite things this week, what were yours?

These diets helped me figure out what’s good for me

I’m not paleo, I’m not vegan, I don’t follow the alkaline or Mediterranean diet, I’m not a clean eater. Wait, maybe I am. Maybe I am all of them. I don’t follow their rules, but I cannot deny they have had an impact on my way of thinking. Now, it’s time to summarize the diets that influenced my current eating habits. In one sentence, I would say that I eat (almost) everything in moderation. When I go out I eat many things that I usually avoid. My favourite word is “moderation” when I talk about eating. I eat gluten and dairy products in moderation, for example.

Here are the diets that influenced my way of thinking about food (note, these are just the basics, there is some extra info I may write about later).

The Mediterranean diet:
– maximise the intake of vegetables, including legumes
– when eating grain, it must be whole grain
– love fruits – they are not the enemy, but your friends
– limit the red meat intake – fish and poultry are healthy choices
– use mono-unsaturated olive oil or rapessed oil and avoid animal fat
– limit the intake of processed food
– saturated fat is the real enemy, avoid them
– eat dairy products in moderation (I personally prefer non-cow dairy products, such as feta cheese and goat cheese)
– use as little salt as possible
– instead of crisps and biscuits, snack on fruit, dried fruit or unsalted nuts
– drink red wine during meals (in moderation, 1-2 small glasses per day) – it’s very interesting, because for months I preferred white one but for a few weeks I have cravings for red wine (is it more summer wine for me? Does it remind me of Summer in Tuscany?)
– avoid sweetend beverages, drink water instead

Vegan diet:
– maximise the intake of vegetables, including legumes (good protein source)
– do not overuse grains
– avoid every kind of meat (yes, fish, too)
– avoid every kind of dairy products
– avoid eggs
– the problem can be the overuse of grains, gluten, and soy products

Alkaline diet:
– avoid meat, dairy products and eggs
– avoid sugar and processed food
– not all fruits are good for you
– some grains and mushroom can have an acid-forming effect
– follow the rules of food combining (there are quite many suggestions to make the perfect alkaline diet)

Paleo diet:
– avoid sugar and processed carbs
– avoid potatoes, rice, legumes (peanut is a legume technically, did you know that?) and corn (it is a grain, not a vegetable)
– avoid dairy products
– eat real food, not processed food
– eat lots of leafy vegetables
– egg is a good thing, eat loads of them
– avoid “modern” oils made from grains and seeds
– don’t eat soy
– eat fruits in consideration with their high level of fructose

Clean eating
– eat whole, natural foods
– avoid or at least minimize processed foods
– include some protein, carbohydrate and fat at every meal
– be aware of the fat, salt and sugar you consume and try to minimize them
– eat 5-6 small meals throughout the day
– don’t drink your calories
– avoid saturated and trans fat
– avoid calorie rich foods that don’t have any nutritional value
– stick to proper portion sizes

diets_cleaneating

There are some other diets I read about, but they were either extremely far from my style or were just variations of these diets. I don’t follow any of them but concentrate on foods that make me feel good. I try to eat as many vegetables as possible, even legumes. Not always, not every day, but quite often. I eat dairy products only once in a while, I rarely eat eggs (only when I eat my mother’s cookies or very special meatballs), because it is the only food that gives me stomach ache and discomfort. However, I miss scrambled eggs. I try to minimize gluten, but I’m not totally glutenfree. When I bake my bread it’s glutenfree but sometimes I buy wholemeal bread, too, when I’m too busy to make it myself. I’m not vegetarian, but I don’t eat meat every day. But when I eat, I don’t ‘care’ what meat it is (as long as it is grass-fed or organic), I don’t only eat chicken (which is always advised everywhere and I hate it, because it makes eating very monotonous), I sometimes eat pork and beef, and fish quite often. I eat everything that make me feel good.
I follow the 80/20 principle. I believe, if we eat healthily in the 80% of our lives, we can ‘cheat’ on special occasions. And cheating is relative. The other day I was talking to my mom and mentioned I had a cheat meal for dinner (fish fingers with grilled vegetables) and she said it is not even a real cheat meal :D

So, this is what influenced me. And what influenced you? How do you put your diet together? What are the diets that you hate, that has a bad reputation for you?