"Fake" hunger! Use your "Emergency Call" :3

Did you know that ‘mind hunger’ is a real thing? It’s the feeling you get when you experience the emotion you’ve been fixing with food. Think about it for a second, you probably experience it and don’t even know it. If you eat at work when you’re stressed, you might find yourself feeling hungry and visiting the vending machine during a particular difficult day. You aren’t actually hungry, you’ve just trained your brain to tell you to eat under a certain set of conditions.

1. Slow down and chew each bite.
Studies indicate that overweight people chew their food less and eat more rapidly than slender people.Slow down, take smaller bites.Chewing your food more frequently can actually help suppress your hunger hormone, ghrelin, and increase your appetite-suppressing hormone, cholecystokinin.

2. Sleep enough and lose weight.
Sleep is essential to weight loss.While our sleep requirements are all different, 7-9 hours of sleep a night should be enough to keep you from consuming up to 300 extra calories the next day!

3. Drink water.
Sometimes when we feel hungry, we are actually thirsty. So if you feel a craving, grab a glass of water before you reach for some food. If you aren’t a fan of water, try adding a lemon slice..or make your favorite tee. : )

4. Don`t go for shopping when you are hungry.
Yes it`s right! Because when you are hungry, you will take a lot of food or junk food! Actually you don`t need it but....

5. Emergency Call. :D
This is the funniest part but it`s very good and motivate at the same time! : )
Call to those people you trust and to whom you are accountable. Call, text, email any or all of them. Do whatever it takes for you to get that encouragement when you need it most.
Your best friend, your training partner, your Personal Trainer or.... why not ME!!!! :P

My Healthy Lunch

Simple healthy tips! You know! Just use them!

HappineSsS!!!!!!!

Before, After, Running

Boost your metabolism!

Tone Stomach?! Try this!

1. Side pulses

 

Beginner: 8 – 10 reps

Intermediate: 10 – 12 reps

Advanced: 15 – 20 reps

 

 

2. Sit ups

Beginner: 8 – 10 reps

Intermediate: 10 – 12 reps

Advanced: 15 – 20 reps

 

3. Two point plank

Beginner: 8 – 10 reps

Intermediate: 10 – 12 reps

Advanced: 15 – 20 reps

 

4. Side to Side crunch

Beginner: 8 – 10 reps

Intermediate: 10 – 12 reps

Advanced: 15 – 20 reps

 

5. Plank

Start with smile!

4 tips to get mentally prepared for workout

1. Focus your mind on what is currently happening. It helps to focus on and isolate particular muscle groups to get the most out of each and every rep. Mindful meditation is usually practiced while sitting and remaining still. It is combination of deep breathing, relaxation and focused attetion on the present moment. It won`t be easy at first. But the brain is a muscle that can be trained just like any other.
2. Find your reason to get fit.
Motivation is the key to making any life change. Whether it is running a marathon or fitting into that little black dress, it is important to identify why it is you want to make a change.
3. Focus on you and you alone.
Be selfish Don`t listen to people who try to steer you off.
4. No matter what, never give up!
When thing need to be prioritized, fitness can sometimes take a back seat. It`s okay to miss a workout once in a while when something major comes up. But when you aren`t working out, make sure you`ve got everything else nailed down. Healthy diet, for example! Keep smile!!!!

Respect yourself, Respect your Job!

For example:
Today, you`ve done one great workout. You are full with power and positive vibes. Sweat a lot, good arranged workout, used your favorite music for motivation. Everything looks perfect.

3-4 hours later....

You opened the fridge and saw your favorite piece of cake or chocolate. What is your first thought?
"My workout was great i deserve it! Tomorrow i`m gonna make the same workout or better!"
And.... you are taken the all chocolate! :D
But tomorrow... you don`t know what will happen?! If you`re tired, if you have so many jobs, if you`re lazy?!
Every single day is different! Your abilities are different! Your brain power is diferent!
So, how can you make sure for your workout?

Oh, my friends! It`s 100% train and 100% eat! Remember that!

You /your body/ actually deserve much more than chocolate or pizza or.....whatever
Next time think a little bit more about it!
After great workout  you deserve good food, rich of protein, fibres and carbohydrates.
Respect your sweat! Respect your motivation! Respect your goal!
Say Thank you for every day! Every day you`re step closer to achieve your goal! Do it rationally!