WHAT I EAT| Fitness instructor edition

Hello every1 !

Today I am coming at you with another food dairy and meal ideas. As a fitness instructor I have days when I am very active, for example giving a spin class and working out later in the day, so I need lots of energy to get going. I consume anywhere between 2000-2500 kcals a day, but when I feel like eating more it is a sign for me that my body has been even more active so I provide it with what it needs. On this particular day you are about to see I had around 2.3k calories with 107g of protein, 76g of fat and 250g of carbs. I tend to focus more on protein and fat as I found that is how my body feels best, I dont get bloated and I recover more quickly especially for the amount of exercise I am doing.

BREAKKIE #1

Lately I have been doing a little bit of an intermittent fasting just because I feel much better and lighter on my stomach. I definitely do now wanna loose any weight. I had a small protein shake right after my morning workout which was around 11:30 am

EcR6GrXgQvyDYPGLUrA9cA

BREAKKIE #2

Onto the real breakfast. That morning I made possibly the best porridge ever, possibly gonna give you chills. Never used creamed coconut for my oats before, but the creaminess it gave them OMG. So I cooked my porridge with some of that and some white chocolate flavour drops. Then I topped it with some vanilla protein, blueberries, peanut butter and hemp seeds. I swear I’ve never tasted anything like this. YOU NEED TO TRY

CORiHy2jRvOPsht022HyXA

macros: 30P/27F/52C

LUNCH

I really had a good cooking day that day and came out with an amazing tuna salad. I am not going into detail with those meals today as I am planning on doing a small e book yayyy.

6gkjeDj+Q4GYqJpRZMl84Q

macros: 38P/18F/49C

DINNER

You will soon know I was snacking a lot that day so for dinner I was craving something smaller. I was craving breakfast for dinner I guess, as I made a bagel sandwich. Not any sandwich, THE ULTIMATE ONE. It had houmous, sun dried tomatoes, spices, mustard, spinach and some onion. So simple yet so delishhh

womBrRhTT366IIjEIpJPOQ

macros: 15P/17F/43C

SNACKS

For snacks, I was craving fruit like crazy – had an entire watermelon and then also 3x Nairn gluten free chunky biscuit

RItQ1qU6S82%zQZtCQ3ItA

macros: 8P/13F/98C

 

PHOTOSHOOT| Wet look

Welcome !

Today I want to write you an update on my life and recent happenings, and also update you with the newest photoshoot that I recently had. Ever since moving to the United Kingdom I have felt completely lost, I have been swinging between one extreme of crazy happiness to an extreme of a deep sadness and I no longer knew what my purpose in life was. Before, I had always considered myself a happy person and could never understand people saying they felt unhappy, had a bad relationship with food, did not want to go out or tal to anyone. For the first time in life I had lost motivation for exercise for a few months. I still kept on going to the gym and pursued with my certifications but I was questioning what was good for me. I unintentionally lost weight and happened to have crazy low body fat what messed with my mind greatly, therefore causing me a disordered eating mindset.

IMG_3639

For a very long time I would lie to my family and friends that everything was alright… Like we all do during hard times right ? I could not sleep normally, eat normally, do my daily activities because whatever I did felt so pointless. I have no idea what caused me to be in such a bad stage in life, I think it must have been a mix of different issues and subconscious stress. But two months ago I made one of my biggest dreams come true. Never had I believed I would have reached this far by the age of 20. I became a personal trainer and gym instructor at one of the leisure centres in my town. I finally met people with similar interest to mine, health freaks like myself and everything went back to being normal. In fact… I am probably the happiest I have ever been, I do not worry about things that I cannot control, I just let life be. I also have more certifications to come in the future that I am looking forward to. Moreover, I have understood that all of us come through hard times in life and finally confessed to myself that maybe help was needed but I would not admit it

IMG_3798

For all the young, teenage girls out there having bad body image, disordered eating habits, go and seek for help it is nothing to be ashamed of and I think all of us will go through a tough times when we need help and that is okay. As I am writing this today, I am bloated, tired and probably ate too much. But I am happy as I am, accept myself, seek the cause if I ever get any bad emotions, accept the feeling and just deal with it. I cannot wait for what the future holds, am proud of my past, all the ups and downs and even of what I went through because that gave me a much greater understanding of people’s behaviour and how our inside issues affect our doings.

Stay positive people and love yourself first !

IMG_3506IMG_3507IMG_3675

ONLINE COACH|My journey and offer

Ola beautiful people !

This crazy day I am beyond happy to finally be able to tell you I am officially a personal trainer and vibe cycle instructor, WICKED ! Also, on my way to completing my circuits, bootcamp & advanced testing techniques courses.

My journey

Let me just say that I have dreamt about this moment ever since I first entered the gym floor. I was 15, lost former ballet dancer looking for an althernative to my life. At the beginning I was introduced to group exercise to music, TRX and others. I fell in love and wanted to work out ALWAYS and at this moment I had already known I would have become one of the instructors at some point in my life. Coming to the UK I almost came to terms with the fact that was no longer a case as the courses are expensive. Little did I know I could get them funded… So I did !

I signed with my lifetime platform and started my online learning as soon as I got access to it. They give you 12 months to complete the course, I did my theory in just two while still going to university and working part time. Don’t tell me you’re busy, you never are. It is just a matter of passion, organisation and confidence. Had my first practical – level 2 in April, then was time for Vibe Cycle (absolutely addicted) and then (yas finally) level 3 Personal Training. I had been involved in all of the above for over 4 years so that was only a matter of certification and gaining extra knowledge. I loved the courses tho ❤

Something for you !

So guys !! Here I come to offer you online coaching, nutrition and mental 😛 advice. I offer an absolute motivational kick and promise to shout if you ever get demotivated haha. I can promise good pricing as I know how expensive online coaching can get sometimes and my aim is to be able to make anyone happy about themselves inside and outside ❤

You know where to find me lovelies, my prices will be anything from £30-£50 per month with full support on a daily basis, we will be doing weekly checks and having chats about your feelings and progress.

Screen Shot 2019-07-15 at 9.33.34 pm.png

MONDAY EATS| Chinese spiced tofu salad

Hellooo,

I woke up feeling extra energised today. Probably because my new job I just got 😛 as a fitness instructor tho ! Hence why I was feeling a little extra about my lunch today. I thought, hey I want that “fit girl eats” picture once I’ve finished preparing my lunch.

I don’t know about you, but asian related foods are my absolute favourites, I could do chinese, indian and thai anyday, anymeal. So today, I woke up, I marinated the tofu, went to get some more goods and ended up having a mouth watering lunch !


I love to fuel my body with nutrient dense foods and always make sure my meals are well balanced to keep me full, and also very tasty so I’m not craving any junk. This salad has it all ! Lots of greens for that health, nutritious kick to keep you glowing, olive oil for some healthy fats, tofu which will provide you good source of plant-based protein and calcium – just what your body will thank you for ! Also, note that when being on a plant-based diet you must ensure you consume enough of calcium and tofu will definitely help you with that 🙂

What do you need ?

For the base

I lied my bowl with crazy loads of greens – kale and spinach, added cucumber for some extra health and water.

The carbs

  • 50g black rice
  • fresh coriander
  • ginger
  • chopped garlic
  • seeds*

First I cooked my rice and then I simply tossed that together in a pan on a low heat.

The king – tofu

  • 200g tofu
  • 1tsp Chinese five spice
  • 1tsp agave syrup
  • 1tsp soy sauce
  • 1tsp olive oil

I marinated the tofu in everything above combined for around 3 hours (best overnight), then I set my oven to 200 degrees Celsius and baked my tofu for around 30 minutes/ until crispy.


Now, I just put everything in one bowl, added lime on a side because I thing it compliments the whole dish perfectly and enjoyed myself to this amazing bowl of yumminess.

Macros

approx 497kcal/ serving

30.5g P

 

21.6g F

44g C

SUPERSETS|

Supersets have been around for ages and many people use this technique even without realising it. Using supersets comes with many many benefits, however they have to be used reasonably and efficiently and one needs to have at least brief understanding on how to use them to get the pros.

What is superset workout ?

A kid-like definition of a superset would be two exercises performed one after another without break in between or with minimal break just to transition. Creating a superset is a matter of preference and is left open to the person performing it. Things like rest time, which exercises to choose, to combine are up to you. Some forms of performing a superset root in PEP training, which in short is pairing heavy weight movements followed by low weight movement. I will get into the details of PEP in my next post.

Benefits ?

  • Science has proved supersets to provide a higher metabolic rate by comparing 10 men’s energy expenditure when divided into two groups: one performed supersets and one did not. The results were higher total energy expenditure and higher post-exercise oxygen consumption and blood lactate levels meaning burning calories longer post-exercise in the first group.
  • Studies have also found that supersetting may contribute to higher power output. They found that people who performed agonist-antagonist exercises one after another had a slight increase in power when compared to people performing traditional exercises with rest and hen moving onto the next exercise.
  • Some say this method of training aids muscle gainsss and hypertrophy however this is lacking research and scientific proof.

How to programme supersets ?

Like I said before, creating a superset workout can be left open to an individual but there are a few things you might want to consider before doing so.

Determine a goal

Are you trying to safe time on your workout ? Gain muscle endurance or increase energy expenditure ?

Order

Remember that multi-joint movements, should come first otherwise you may get mentally or physically fatigued.

Intensity

Adjust this factor to your level of fitness. If you are unsure how much to lift, let the reps guide you to it. If you are constantly missing on the reps you set ourself to do – it’s time you dropped the weight a little.

How best to theme up your superset workout ?

Agonist – antagonist muscles

This way of performing supersets is probably the most common. It is about mixing up exercises targeting different muscle groups to avoid fatigue. As an example you would perform push + pull.

Agonist – antagonist style is great also for cutting down on the time on your workout while still doing a full and valuable session. It is also great for making sure you balance out your workouts in terms of developing muscles evenly.

Same or similar sets – complex workout

This one is a little more complicated and requires a little more understanding, can also be done as a complex or PAP training. Here you are performing exercises targeting similar muscle groups one after another, for instance bench press and tricep pushdown. For PAP you would for example squat with a barbell, then in the next set drop some weight and squat until exhaustion. Using that style will help improve your muscle endurance and aid hypertrophy.

Upper – Lower sets

Pairing upper and lower body movements. That style would be best when training full body or focusing on improving your overall fitness. It is also great for muscle endurance, sport specific training and additionally cuts down on your workout’s time.


Hope I cleared up and gave you enough of reasons as to why perform supersets ! I’m not gonna lie it is probably my favourite type of workout always leaving me feeling literally exhausted but in that good way ! Do you perform supersets ?

x Liv

source