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.

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.

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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

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BREAKFAST| Why is it important ?

“Breakfast like a King, Lunch like a Prince and Dine like a Pauper”

I bet you all have heard of this phrase, yet many seem not to follow it. Why ? Typical excuses include not having enough time in the morning, not being hungry enough (cos you ate shit at night!), or being too lazy to prepare a meal before going to work or school. Many people also seem to skip breakfast due to “intermittent fasting” which is no different to the phrase above but instead, those people prefer to indulge later at night or late evening. Intermittent fasting that way might work well for your physical appearance, but following what I stated above will not only benefit your figure but also digestion. No stomach likes having to work while you’re sleeping !

Weight loss

Breakfast gives our bodies and brain fuel to function for the rest of the long, tiring day. It breaks the overnight fast (DUH that is the right way to follow IF). Running on an empty stomach equals kinda to a car with no petrol. Moreover, you are very likely to be hungry and peckish for the rest of the day, regardless of eating something later on or not and that is simply because you deprived your body of the energy it needed right after you started moving and using your brain.

According to nutritionists you should have your first meal within first 2 hours of waking up and it should be made of around 35% of your daily caloric intake. You must additionally focus on having enough protein and fats in the morning so you are good to go for a good few hours especially when going to work or school.

To conclude, many researches show that people who tend to have big breakfasts and smaller dinners do not struggle with weight management. It is simply due to the fact that thanks to this good routine, they don’t get peckish on sweets and snacks right before bed time what also contributes to better sleep, and better sleep = hunger control.

Brain function

Breakfast helps restore glucose levels which is crucial when it comes to brain function. That way it also contributes to improved memory and concentration. That explains why people who tend to skip breakfast might experience brain fog or fatigue during the day.

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Those are two main reasons for why you should never skip breakfast ! It will reduce your sugary cravings and will leave you having plenty of energy for the entire day ! Establishing good eating pattern especially when upbringing a child helps them keep their weight and health at perfection 😛

Last but not least

To leave you with some ideas for breakfast, let me just say… oats !! I have talked about this here I ate porridge everyday for a year 

I comine my morning oats with some protein powder because I usually work out in the morning or run a class at the gym, then I love to add fresh fruit and most importantly some nut butter (I probs add wayyyy too much but oh well, healthy crazy cool team here!). I sometimes additionally add some plant based yoghurt for extra protein !

Tastes like a cake 😛

SUPERFOODS| Barley grass benefits

Barley grass is yet another super green super healthy superfood. According to organic facts, its benefits include relief from ulcerative colitis and strengthening of the immune system. It cleanses and detoxifies the body, protects from radiation and cellular damage, fights addiction, and regenerates damaged cells and tissues. It also maintains healthy skin and an appropriate acid-alkali balance, contributes to bone metabolism, promotes agility, and exerts rejuvenating effects on the entire body.

What is barley grass ?

This is the name referred to the “young version” of the barley plant in simple words. Barley grass is among the world’s youngest grown sweetgrass and lately it has been gaining more and more popularity due to its healing benefits.

Nutrition facts

This is a very nutrient rich superfood containing vitamins such as C, B1, B2, B3, B6, foliate, A, E and K. It also contains a variety of minerals and electrolytes like magnesium, phosphorous, potassium and zinc, iron, calcium. It also provides us with powerful antioxidants, essential amino acids, and beneficial enzymes. It also supplies valuable fiber to the body and does not offer any harmful cholesterol. That all makes it a great superfood and perfect to use in our post workout shakes 😛

Health benefits

Gut health

Barley grass is valuable in treating ulcerative colitis attributing to its stimulating effect on the gut-friendly bacteria. It helps in alleviating inflammation and other associated symptoms implicated in ulcerative colitis by reducing the provocative chemicals in the bowel. It also helps to eliminate toxins from the body.

Detoxification

The cleansing ability of barley grass is effective in eliminating the harmful heavy metals from the body, including lead, which may cause behavior and learning disorders, particularly in kids. That all is due to zinc, selenium, and copper. Moreover, thanks to chlorophyll and beta-carotene barley grass stimulates the eradication of waste materials such as mucus and crystalized acids. It also supports the metabolic processes and aids in strengthening and detoxifying the liver.

Prevents diseases

Regular consumption provides the required nutrition which is necessary for balancing the optimal production of immune cells in the body. An effective and strong immune defense system vigilantly fights infections and prevents the development of fatal diseases.

Fights addiction!

Barley grass is also a remedy for fighting various kinds of addictions, that is thanks to the glutamic acid in it inhibits the craving for harmful materials such as alcohol, coffee, nicotine, drugs, and even sugary sweets.

Alkalizaition

Barley grass is of alkaline nature what contributes to balancing acidity in the body.

How to use barley grass ?

#1 There is a lot of ways to help include this one into your diet. I would compare its taste to the one of matcha green tea, therefore I sometimes make myself a barley grass latte with a little bit of honey. Delish !

#2 Smoothies. I’m not a smoothie fan to be honest (don’t come @ me..) but whenever I make one I make sure to add some of that superfood in, as you canny even taste it !

#3 Porridge. Always. I generally add a blend of seeds + flax + barley grass as I am topping my oats. Once I mix everything together I can’t taste the barley 🙂

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Have you heard of this superfood ?

What do you think of it ? Let me know !

Liv x

 

 

 

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ANABOLIC STEROIDS| Why it is not a good idea.

You want the good looking big muscles, you want them fast and though you know it is a bad idea you also realise it is the short cut to use them steroids… Many athletes and other desperates have been won by steroids. They are probably suffering from their side effects or are not realising what is yet to happen.

What are anabolic steroids ?

Often confused with corticosteroids that are used to dampen overactive immune responses and reduce swelling. Anabolic steroids are synthetic versions of testosteron which is naturally produced by both men and women and throwing it out of balance like any other hormone, is just the worst idea.

Legality

Doctors are not allowed to prescribe steroids in order to enhance one’s performance. So yes, they are illegal unless prescribed due to a medical condition.

Side effects

Those steroids are powerful and their effect depends on an individual but varies according to sex and age.

What may happen to men ?

• breasts development
• painfull erections
• decreased sperm count -> infertility
• impotency

Does any of this sound like nice to you ? Don’t think so.

What may happen to women ?

• excessive body hair
• deeper voices
• problems with menstrual cycle
• reduced breasts size

Sounds like all the nightmares a woman can imagine..

What can happen regardless of sex ?

• skin problems, acne
• skin yellowing
• become bald
• heart attacks due to heart muscle hyperthropia
• mood swings
• high “bad” cholesterol levels

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Thank you for reading 🙂 I am no dietician, however I have been in the sport/fitness and health community ever since being really small. I have come across people experimenting with different supplements and also steroids what made me really worried. I realise this is a controversial topic so please do share with me your comments about that or maybe you want me to elaborate more on something ?

Let me know !

Liv x