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?

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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?

Millet with cottage cheese

I rarely eat dairy products but when I eat it is usually cottage cheese or cheese on my pasta. This is a very quick mid-afternoon snack for days when I want to eat something sweet.

cottage cheese and millet

best served in chipped plates (not)

Ingredients for one:

20 g millet

80 g cottage cheese

10 g natural sweetener (I usually use erythritol)

40 g raspberry

162 kcal, 19 ch, 3 g fat, 13 g protein, 4 g fiber

(I usually don’t count calories but I sent this “recipe” to a blog where the owner counts the calories and carbohydrates)

I cooked the millet in water, added some cinnamon. We supposed to use half times more water than the millet itself, but I like using two-part liquid because if we can wait 30-60 minutes before eating, cottage cheese and millet gets extra tasty together this way. Anyway, millet is cooked, there’s no more job here, just mixing it with the cottage cheese and the sweetener and wait a bit. Or not. Sometimes I add some vanilla, too. It is delicious with raspberry, strawberry and especially with mulberry. My favourite <3

 

My story, round 5 – becoming a nutritionist

Food has always had an important role in my life. As a typical teenager I tried to lose weight even when I didn’t have anything extra on me, later, I had some, I worked hard to lose the extra weight. This was the first time I started to think about food consciously. It was my first meeting with healthy or diet ingredients.

My first real milestone with eating was when I was diagnosed with insulin resistance (IR) and had to dig into dietary suggestions, had to learn the rules, the counting of carbohydrates, the proper time I should eat. I wasn’t a huge fan of the original diet so I started to search for alternative diet suggestions. Luckily, I found the diet that worked best for me. During the search, I learnt quite a lot about the conventional Hungarian approach and dietary suggestions, vegetarian and vegan diet, Paleo and Mediterranean diet. This huge amount of information helped me a lot in my later studies because I didn’t have to study the very basics as I had known them before.

community studying

The second milestone was when I started my school to become a fitness instructor. Luckily, we had a very good teacher, a talented dietitian, who was mostly teaching about typical weight loss diet but gave some extra tips too. I liked those extra tips, they proved to be useful later.

The third milestone was when on our Pilates course we learnt about diet again, but not only from the how-to-lose-weight approach but about minerals, vitamins and other extras.

The fourth milestone was a very determining point in my life. However, earlier I had learnt quite a lot about vegan diet but it didn’t become my closest friend. Then I started to get closer to the Aviva method, which supports the idea of the alkaline diet. First, I was totally against it because it’s highly problematic to follow. Especially, when previously following a typical Hungarian diet. During the class, we were encouraged to read a lot about the alkaline diet. I decided to prove that it’s not the best approach but during my research I realised, there’s a lot of truth in it. I made a conclusion and I decided to support the plant-based diet. However, I do not only eat veggies and grains. I eat meat about once a week, some cheese once in a while, so there are exceptions but when I plan MY diet, it’s mostly plant based. In my opinion, there are many cases when being vegan is not the best option but being “only” on a plant-based diet is always a good idea (I know, it’s not the official definition but for me, plant based diet means that I eat as many veggies as possible and meat as an extra). It has all the positive characteristics of vegan and carnivorous diets.

you-are-what-you-eat

Next time I applied for a sport and weight loss nutritionist course where, luckily, we had very open-minded teachers*, I digged deeper in supportive diets in weight loss, I learnt about different approaches and I also learnt about the importance of other aspects (sport activity, daily work, stress level, body type, etc) so I still wasn’t satisfied.

It was the time where I started to search for more opportunities, for quite a long time I couldn’t decide whether I should go back to college and become a dietitian or going for the more alternative approach. I did my research and realised that I do not always agree with the conventional approach, but I find the holistic way of thinking more effective. I have always encouraged my clients to seek for help in different places, such as therapists (I think stress relief is much-much more important than we think), health coaches, naturopathist’s and try as many methods as they can until they find the perfect one. That’s when I figured out that being a holistic nutritionist and health coach is my path.

And here I am now, wanting to deepen my knowledge in the field of nutrition. I’m very excited about starting my new school. As soon as possible. I’m still saving for the tuition, but it will happen. Until then, I’m “just” reading and trying and using my current knowledge.

*I’m a bit weird, or control-freak or just maximalist, but I always do a long research about which school, which course is the best for me. I rarely choose poorly ;)

Yesterday’s course: Aviva method

Yesterday I had an Aviva course so I guessed it’s time to write about how it really looks like, what happens on a course. Anyone interested?

So, this is the special method that was created to cure many problems that women have to deal with, such as cysts, fibroids, PCOS, PMS, thyroid problems, serious cramps or menopausal symptoms. It’s not only about the negative side, to “delete” some illnesses, but it can also prepare the female body for pregnancy and it makes a lot easier to get pregnant. Yesterday was a good (good means easy because I didn’t have to talk about different illnesses and their treatments) class, almost only wannabe mothers came :)

So, about the usual structure of the courses. I always start with an interrogation. Just kidding. But I always ask what the reason for studying the method is. I have a questionnaire for that because it makes everything faster plus this way women don’t have to talk about their problems in front of a whole group of strangers.

After I collected information I always talk about how the method works and give extra instructions in connection with the exercises. It is not just a simple workout, people have to pay attention to more things than just comfortable clothes and finding the time.

Then comes the hard part. The method does not only consist of a set of exercises but diet, too. I always try to talk about it shortly, but it rarely happens. Basically, the alkaline diet goes with the method but there are many exceptions, many cases where the person needs a different type of diet. I have books to suggest for further reading but I have too many thoughts about nutrition in my head and I rarely can keep them for myself. Somebody with PCOS, thyroid problems or with fibroids need different kind of diet. Okay, not totally different but the focus is on a different part of the diet. I find proper nutrition an extremely effective cure so I tend to talk about it a lot. That’s why the basic course is 4 hours long in groups (individual sessions usually are just about 2-2.5 hours long because I have to talk about only one illness, one diet).

After the loads of information about lifestyle and diet changes I distract my clients with some exercises, with the workout itself to avoid overthinking about ‘I can’t change everything’, ‘how could I do these things?’ and stuff. I never suggest changing everything on one day (but I have one day to tell everything so sometimes it’s a bit overwhelming), only one thing at a time. It makes everything easier.

Yesterday I had a really good group, it was easy to teach the moves, everybody had the same aim so I didn’t have to give extra modifications. Yesterday was a good day :)

I’m looking forward to the next group, it is always fun to wait what background the ladies come from, what illnesses will be present what areas of the exercises and diet we will have to cover. I still don’t know what the group structure depends on because at one course I have mostly wannabe moms without any extra problems, another course I have a great many ladies with PCOS and there are very difficult groups when everybody has different past and serious illnesses, are in post-operation stage and I can witness stories that I could have never imagined. Sometimes I’m just sitting at home after the course and stare in front of myself thinking about how difficult life can be, how much difficulty one can survive with a smile on her face and hope in her hart. Other times I’m just happy that I can help them. I can help these women with problems noone wants to talk about.

And I’m always very happy when I get letters about success with the method, when fibroids and cysts go away, when I’m told about pregnancies or new born babies or “just” cases when they didn’t need to take medicine anymore (many times, the exercises, a well-set diet and some herbs together is enough) or just relieved because the menstrual cramps disappeared or just easier.

I don’t say it’s always easy to have these classes, but the results make me happy :) And yesterday I had super enthusiastic clients and I’m very optimistic about their results.

Day 8-9 – having fun again – Sunday mornings are good

I made some changes in the workout this weekend because I was working on Saturday until late in the evening so I was very happy when I realized that Sunday supposed to be a rest day. This way I didn’t have to start working out when I was already very tired but changed the day. Saturday was my rest day and Sunday is my free day, so I had time for anything. I got up, had a nice breakfast, checked the whole internet for interesting stuff then I started the workout.

I did 1 round together with the video plus 1 other rounds with 20-20 reps each. It was fun.

In the second video I worked with weights too, but only the first round was with bigger weights than usual. The second and third round was with my usual weights because I was quite tired. I’m trying to improve my strength so I’m satisfied that I did a whole round with bigger-than-usual weights.

However, I didn’t do good morings, I hate that exercise, it’s not good for the back, instead I did overhead squat with extra little weights.

The whole session, together with warm-up and cool-down, took me more than 70 minutes but I had fun all the way from beginning to the end. I can’t find words how much I enjoy following someone else’s workout now :) I like writing workouts for others and I do quite many but I always postpone writing my own workout plans. It’s much more entertaining for me – anyway… dentist don’t do their own teet, do they? ;)