I'm not dead!!

   Hi guys!!!

   I know it's been a horribly long while since my last post (for me it's been waaayyy too long anyway) and I apologise because I feel like a bad person for not posting anything at all for more than 3 months.

   I hope you're all doing great and that you're all on tracks when it comes to being fit, healthy and gorgeous. As far as I'm concerned let's say that the Christmas period had been quite complicated since I went abroad to meet my boyfriend's family for the first time which implied being invited over every single day and eating very good but also very UNclean treats every day!

   I'm not going to lie it felt awesome to just eat whatever I wanted but believe me when I tell you that the guilt I felt for hours afterwards was probably not worth it.  I came back home feeling fat again and having put 3 kilos back on.

   Then there was the usual back to work my life is hell period and I kept finding excuses to have cheat meals (i.e. The frige is empty, I had a really rough day, I'll get back on tracks tomorrow) which led me to 2 more weeks of eating lordknowswhat!!

   Oh but despite eating badly and ruining all my efforts I never stopped working out so I think it limited the weight disaster!

   I started not fitting in my jeans correctly and being disgusted by myself again so now I'm back to eating clean and less and indulging only once a week and I can't wait to see my abs again!

   In my next post I'll talk to you about my first experience doing crossfit and another thing! And of course you'll soon have a recipe!!

Booty and legs killer workout!!

    Hi guys! I hope you all had a wonderful Halloween and enjoyed your awesomely fit bodies by wearing crazy costumes you wouldn't have dared to wear last year. 

    I personally didn't go to a party but to the restaurant with my man and my family for an awesome cheat meal which was very well deserved since it had been a month since I last indulged in such a treat and since I literally killed my legs on Wednesday. Believe me when I tell you that it hurt yesterday but it hurts even more today (I did workout both days though...I told you: no excuses!) I actually can't sit - it looks more like I'm letting myself fall - or go down the stairs - I seriously wish I had one of my granny's automatic chairs to do that.

    I went from this:

    To this: 

    So for those of you who really are after a great burn and a possible awesome future bum I thought I'd share my leg session with you.

A. Plyo Squats (Jump squats)

B. 16kg  Pop squats

C. Half burpees (no push ups)

D. Jumping lunges (knee to floor as much as possible)

    Do 5 rounds as follows: 1st round = 50/50/15/50

                                               2nd round = 40/40/15/40

                                               3rd round = 30/30/15/30

                                               4th round = 20/20/15/20

                                               5th round = 10/10/15/10

    I'm now going to wish you luck, go cook a yummy healthy dinner and I'll speak to you soon! Don't forget to comment and even share the blog if you like it. Thanks a lot for the support and the love guys! Mwah from Robocop!!!

Wholewheat flour sweet potato bread

    Hi guys!! 

    I'm here today with a new recipe for you. I tried this the other day and it truly is amazing! I found it on petite kitchen's blog and changed a few of the ingredientsbut it still was awesome and mouthwateringly good!! It doesn't take great cooking skills to make it so I'm sure you can all try it at home.

Ingredients

1 1/2 cups of wholewheat flour

3/4 cup peanut butter

4 eggs

1 cup of mashed sweet potato

1/4 cup olive oil

1 tsp baking soda

1 tbsp cider vinegar

a pinch of salt

Steps

Preheat the oven at 180°C

Blend all the ingredients together until batter like and smooth

Pour in a loaf tin (greased)

Bake for 35/40 mins

   

    Just a little piece of information that might help some of you if you didn't know it. You can cook you sweet potato very easily and quickly in the microwave. Just take the sweet potato and pierce it several times on both times with a fork. Then wrap it in paper towel and put it in the microwave 5 minutes on max power then flip it on the other side and cook it 5 more minutes on this side. Then it should be cooked and very easily mashed. 

    Hope this helped you and you'll enjoy this very healthy bread as a snack or in the morning as a toast with jam or fruit on it. I had mine with bananas!!!! Yummy! Speak soon guys!!

Quick but efficient cardio circuit

    Hi guys!!

    I'm here to share a new workout with you. This one doesn't require any specific items and it really makes you sweat and makes your heart rate shoot up. 

    This workout is made of 6 moves that you perform for 20sec each and after the circuit (so 20sec*6) you have a 45sec rest. The moves are:

Squats jumps (go down in the squat position and then jump to face the other side of the room)

Lunges (this time you jump to change leg)

Side to side rope jumps

Burpees

Moving push ups

Jack knives

    It is very important not to stop moving during your rest and to keep the form right. Do not do crazy or weird moves just to keep going. It will be way more efficient to do each move correctly then to do all of them wrong - plus you might end up hurting yourself more than anything else.

    If you're not sure about the moves then go check them out on youtube or on bodybuilding.com 

    Complete this circuit 5 to 7 times and don't forget to stretch well and drink loads afterwards! I'll speak to you soon!! Don't forget to comment, share etc if you liked the article. 

    P.S. I don't know if it would be motivating for you guys to see some of my before/after and progress pics. So let me know in the comments section! 

Coconutty salmon with nuts, green beans and brown rice

    Hey guys!

    I hope you're all doing awesome and you're changing your lifestyle one step at a time. As far as I'm concerned I am doing great since I'm on holidays and it gives me the opportunity to share my time only between cooking healthy yummy meals for my loved ones and working out more than usual. I really wish I had the guts to make a life changing decision and work a fitness related job so that I could make money while working out.

    Anyways, I'm just here quickly today to share with you a very easy yet savoury and balanced recipe. This is something pretty much anyone can do and it doesn't cost much. 

    Ingredients

Salmon fillets

Coconut milk

Cashew nuts or almonds

Olive oil

Green beans

Brown rice

Salt/pepper

Steps

Preheat oven at 180°C

Pour coconut milk in an oven safe dish

Soak salmon in milk

Crush some cashews and put them on the salmon and in the milk

Bake for 15/20mins

Stir fry your rice using olive oil

Add green beans, salt, pepper and some spices

Devour

    I hope you'll try this soon and that you'll like it as much as I did. I'm now going to put on my sports gear and start a new 60 minutes crossfit workout. I'll let you know how it goes and give you the details if it works out the way I expect it to.

    Bye guys!! Love you all and love the support!

HIIT Circuit

    Hi guys!!

    I know it's been a while since I last posted something here but since I'm not one to give up that easily or forget my promises here is the first routine I can offer you guys. It doesn't require much - you can even do it with water bottles if you don't have weights at home - and it's not very long but it will get your sweat on and give you that oh so loved burn!

    Do each move for 1 minute with 10 seconds rest between each move. Repeat this circuit 4 times with 30 seconds rest between each complete circuit. Just so it gives you some information I burnt between 200 and 250 calories doing this and it lasts around 30 minutes. Have fun!! Newt post and yummy recipe coming soon!

Clean Cookies!!

    Hi guys!! Since I've had at least two people asking me to post recipes I'm going to start right away! Let me know if you want to see sweet or salty recipes as I have quite a lot of both. I also thought I'd alternate posting recipes and workout routines that I do in order to give you both ideas on how to sweat and burn bad calories and later on how to fuel your body and fill your belly with good ones!! I hope you'll like the idea. Anyways let's get started on this very easy but yet very satsifying - at least that's what it feels like to me- cookies recipe.

    This is probably one of the first recipes I tried and let me tell you I am not a great cook - more like I can manage a microwave oven but I'm a beginner when it comes to all the rest - so if I can do it, so can you!!

    Ingredients

1 cup mashed bananas

1/2 teaspoon cinnamon

2 cups rolled oats

1/2 cup grated coconut

1/2 cup raisins*

1/4 cup agave syrup*

1/4 cup olive oil

* You can switch the raisins for any other dried fruit if you feel like experimenting and also switch the agave syrup for honey if you don't mind the few extra calories.

Steps

Preheat the oven at 160°C/320°F

Put all the ingredients in a large bowl and mix it all with your hands until a batter is formed

Form 12 cookies (use a teaspoon to make them more regular)

Flatten each one with the back of a fork

Sprinkle with oats just for the sake of decoration

Bake until golden

    I'm sorry I can't give you a precise baking time but I have a very small oven so it all depends on what you've got at home.

    There you go guys!! I hope you will enjoy this easy and quick recipe as much as I did when I first tried it out. Don't hesitate to comment if you've got any special requests or questions as I'll be more than happy to help.