Category Archives: Motivation to stay fit

Find your motivation to stay fit

3 useful articles to help your booty look awesome

3 useful articles to help your booty look awesome

3 useful articles to help your booty look awesomeIf you are dreaming of a perfect booty, now is the time to act on it. Here are 3 useful articles that contain the perfect tips on how to make your booty look awesome!

1. Dispelling the glute myth

Written by an expert on glutes, The Glute Guy who made experiments on which exercises are best for the glutes. There are some key points he is making, so be sure to read it all. I love how he gives exercises in four phases that you should do that will give you an awesome booty!

However, if you are expecting a nicely explained and illustrated exercises that you need to do in order to have an awesome booty, you won’t find it here. You will have to search for yourself on how to properly perform the butt exercises listed there. Just be sure to warm up before you try any of those exercises for yourself!

Level: Expert

My verdict: Phase One exercises can be done at home for a few weeks, but as you advance, you will need a well equipped gym for the exercises listed there.

2. Build a better booty in 2 days per week workout routine


3 useful articles to help your booty look awesomeI tried this program for 2 months and changes on my booty were visible! Just ask my husband!

Every exercise has a detailed explanation or a video that shows how to perform it properly for you booty to get its round shape.

Level: Intermediate

My verdict: Need a gym for performing the exercises; may be done at home if you are being creative.

3. Know where your booty is

Here you can find some really simple exercises that you can do at home or in your office while sitting! Check out the Find my butt exercises for everyday Second hack on how to build a better booty!

Find My Butt – Exercise 1: Locate Gluteus Maximus
1. Stand up
2. Place your fingers on your sit bones (Latin name: tuber ischiadicum). Contract and hold for 20 seconds, then release. Do 10-15 repetitions per 1 set. Repeat the set for every hour seated.

Find My Butt – Exercise 2: Locate Adductor Magnus
1. Sit on a chair
2. Make a fist and place it between your knees. Squeeze your knees together and hold for 20 seconds, then release. Do 10-15 repetitions per 1 set. Repeat the set for every hour seated.

Find My Butt – Exercise 3: Locate Hamstrings
1. Sit on a chair
2. Extend your legs out, two feet in front of the knees
3. Dig your heels into floor
4. Without moving your feet, pull the feet in the direction of the chair, thereby contracting your hamstrings. Hold for 20 seconds, then release. Do 10-15 repetitions per 1 set. Repeat the set for every hour seated.

Level: Easy

My verdict: Easily done daily at home or even while at the office, suitable for beginners.

Go on girl, head to the gym and build yourself a better booty! Jump on the bandwagon and subscribe for weekly updates by clicking here>>>

Too cold outside to workout? That’s not an excuse

Too cold outside to workout? That's not an excuseWinter is here and you’re cold all the time. You skip your regular workout because it’s too cold outside. That’s not a valid excuse for you to stop regular workout.

Here is a guide to help you workout in the winter when it’s too cold outside.

You have 2 options for keeping yourself in shape during the winter (besides watching what you eat):

  1. Outdoor winter workouts in the cold
  2. Indoor winter workouts
Too cold outside to workout? That's not an excuse
This is a regular outdoor winter workout in Russia.

I suggest going outside to work out, even if it’s too cold outside! There is a list of winter workouts you could do when it’s cold outside. However if you are really demotivated to step outside of the warmth of your home, then indoor winter workouts are the answer you are looking for.

Let’s see how you can workout during winter when it’s cold outside:

Outdoor winter workouts

When you were a little girl you loved being outdoors during the winter! Now is the time to be that little girl again! Make the most of snow, rain and fog! There are various health benefits of spending time and doing your workout outdoors during the winter.

Benefits of working out outdoors during winter:

  • makes you more resistant to colds and flu
  • fighting winter depression
  • you get exposed to more daylight than spending time indoors during winter
  • having fun and enjoying yourself with outdoor winter activities
  • working out outdoors in the cold burns more calories than working out indoors

These are just some of the benefits of outdoor winter workout!

What outdoor winter workouts can you do to reap all the benefits of working out in the cold?

1. Shoveling snow

Shoveling snow is the ultimate outdoor winter workout! It gets your heart pumping, your body heats up, plus your doing a great job cleaning the driveway! 45 minutes of shoveling snow burns about 300 calories (based on a 68 kg/150 lbs person). So get yourself out there and offer to shovel that snow for the elders in your neighborhood!

2. Skiing

Too cold outside to workout? That's not an excuseSkiing is so much fun! If you have the opportunity to try skiing, don’t miss out on it! According to BUPA, moderate downhill skiing burns up, on average, 400 calories an hour, while uphill cross-country skiing can burn up to 1.000 calories an hour.

3. Ice skating

Too cold outside to workout? That's not an excuse
This is a figure skating pose you’ll be able to copy.

Get your booty on that ice rink and show the world what an ice skater you are! Depending on how heavy you are and how fast you are ice skating you You can burn between 250-670 calories while ice skating for 30 minutes.

4. Taking a walk in the snow

Too cold outside to workout? That's not an excuse
Post pictures or it didn’t happen!

If you don’t have access to skis, snowboard or ice skates, then going for a walk during winter is a great way to get your booty outside! Just be sure to dress warmly for the long walk and wear boots that are slippery-free if you plan on walking on icy paths.

5. Snowshoeing

Snowshoeing is a cross between hiking and walking. Rent or buy a pair of snowshoes, dress warmly and enjoy the walk! Snowshoeing is hard work, so it will give you the exercise you need for the winter!

6. Hiking

Too cold outside to workout? That's not an excuse
Just don’t forget your pants, like Jim here.

Hiking is not just for summer months! The winter gives a wonderful view of the nature and a whole new world opens! Find a suitable hiking route and hit the road!

7. Snowboarding

Too cold outside to workout? That's not an excuse
Don’t forget the selfie, because it didn’t happen if you don’t post it online!

Try snowboarding! If you are a beginner, you will spend a lot of time on your back. However, even at light pace, snowboarding burns about 381 calories in 60 minutes. So give it a try this winter!

8. Sledding

Too cold outside to workout? That's not an excuseRemember how you loved sledding when you were a little girl? Time to relive those moments again! Who says you can’t sledge even when you are in your 30s?

9. Snowball fight

Too cold outside to workout? That's not an excuse
“Just act like you are throwing! Nooooo!!!!”

The best thing about snowball fight is that you don’t need anything else, just snow! And maybe some warm gloves! Invite your friends for an afternoon of snowball fight! Or just surprise them with throwing a snowball in their face!

10. Building a snowman

Too cold outside to workout? That's not an excuse
They are begging for the sun to end their suffering.

When there is snow outside that is an invite for you to become a kid again: build a snowman! Building a snowman burnes around 285 calories per hour! Invite family and friends for a snowman building! You could even start a snowman building competition in your neighbourhood!

If you have kids or pets, be sure to take them with you. They’ll be sure to enjoy the winter fun time you spend in outdoors in the snow or in the cold.

Indoor winter workouts

Another option to work out during the winter if you don’t feel like going out to the cold is if you workout indoors: go to a gym, or just do some exercises at home. This will get your body ready to handle the cold outside. If you are depressed or down and can’t even think of going outside to the cold, then working out indoors during winter will motivate you enough so that you make that first step. Start with indoor workouts, and then when you feel ready, step outside!

Need motivation to restart your workout routine after the holiday season? Read more here>>>

Need even more support to get back on track with your workout routine during winter? Click here to gain free access to more useful tips>>>

4 things You'll wish You did before midnight on New Year's Eve

4 things You’ll wish You did before midnight on New Year’s Eve

4 things You'll wish You did before midnight on New Year's EveThere are many superstitions regarding New Year’s Eve. I am not going to talk about that. What I am going to share are 4 things that you’ll wish you did before midnight on New Year’s Eve.

1. Close 2015 and plan 2016

4 things You'll wish You did before midnight on New Year's EveSet aside a few hours before the end of the year 2015 to gather your thoughts and reflect about the year behind you. Looking back on your year before midnight on New Year’s Eve helps you become aware of your life and how you were spending your time. If you find that you are not satisfied with something that you did or didn’t accomplish this past year, you can plan to achieve it in the upcoming year. I find this ritual of closing the previous year and planning the next one to be really helpful in keeping me focused on the important things in my life and also in managing my time throughout the year.

A handy way to do the closing of 2015 and planning 2016 is simply by downloading this booklet and fill it out.

Fill the Year Compass now>>>

2. De-clutter and clean

4 things You'll wish You did before midnight on New Year's Eve
Ok boys, let’s clean the walls too!

There is nothing more rewarding than getting home from a New Year’s Eve party to a clean and clutter-free apartment! It will help you to start fresh a new year. It gets you into a better mindset when starting any of your new year’s resolutions. Clean house represents a blank state. So be sure to dust, vacuum and clean your apartment long before midnight on New Year’s Eve. Here are my 5 tips on how to achieve clean house and fit body>>>

Don’t keep the clutter and trash laying around either! Make room for new and fresh things in your life! This isn’t just about throwing out your old big clothes after losing weight or donating it; it is also about freeing up your life in order for new things to be able to enter it! Creating a capsule wardrobe is a great way to have less of your old big clothes laying around and freeing up space! De-clutter by creating yourself a capsule wardrobe! Learn how to create a capsule wardrobe here>>>

 3. Finish 2 things you said you would do in 2015 but never did

I have more than 2 things that I planned on finishing in 2015 that I never got around to. So my plan is to select 2 of them and finish them before midnight on New Year’s Eve! It can be anything from a promise that you made to a friend, to giving back that book that you borrowed or finishing that work project that you’d been putting aside. This will give you the feeling of accomplishment that you need before the end of the year.

4. Give someone the gift of your undivided attention

They say that you create your world with what you pay attention to.

When you give someone your attention, you’re sending a message that they are worthy of it. Choose a person you love and give them the gift of undivided attention.

How to give the gift of undivided attention?

4 things You'll wish You did before midnight on New Year's Eve
Yes son, I am giving you the gift of my undivided attention.

Face the person you are speaking with: look at their face, because this is how you can signal that you are paying attention to them. This builds trust.

Listen before you speak: giving attention means that you listen more than you speak. Don’t be quick to reply or answer everything that the other person is telling you. Just understand what he or she is trying to tell you or communicate to you. The best conversations happen when you just listen.

Rephrase and repeat what you just heard the other person saying to you. This way he or she can be sure that you understood what they were trying to communicate to you.

Just remember: listening is not the same as paying attention.

These are just some of the things that you can do to enrich your life and the lives of others between now and before midnight on New Year’s Eve.

Want to stay updated about new posts in the upcoming year? Be sure to subscribe to my weekly newsletter>>>

Is there something you’d like to add to this list? Feel free to do it by leaving a comment in the comments section!

How to avoid gaining weight during Christmas holiday season

How to avoid gaining weight during Christmas holiday season

How to avoid gaining weight during Christmas holiday seasonEnjoying Christmas holiday with family and friends doesn’t have to equal gaining weight and getting fat! You still have enough time until Christmas to come up with a plan and rethink your way of handling delicious food over the winter holidays – all in the name of enjoying yourself and not gain unnecessary weight!

Planning before Christmas holiday

The first stage is planning: the greatest thing about Christmas (besides being able to spend it with family and getting awesome gifts) is that you know exactly when it is – so you can prepare for it! Here are the steps you need to do before Christmas holiday gets you:

1. Cut back on the calories the week before Christmas

I’m not talking about a new meal plan or a new diet. All you need to do is cut back on the occasional desserts that you are having. Just think about all that delicious sweets and meals you’ll be enjoying with your family during Christmas time! It’s way worth it than having two spoons of Nutella right now!

2. Hide all the treats

How to avoid gaining weight during Christmas holiday seasonPut the treats out of sight so you don’t end up tempted to try them! I made a mistake of getting “healthy” versions of Christmas candy and it was displayed in a beautiful bowl in my room as a nice part of Christmas decoration. Well, the Christmas candy lasted 3 days! Whenever I walked around and took a glance, I ate one. It was gone in 3 days – and it was supposed to be for guests. The fact that it wasn’t regular but healthy candy made it worse: I didn’t feel bad when eating it, because it’s healthy! However, the calories did show up on my hips – because we all know that hips don’t lie.

3. Plan your workouts for the Christmas holidays

Come up with a Christmas holiday season workout plan! I tried so many times but I could never stick to my regular workout plan during the holiday season. There were family visits, travels, unexpected obligations that needed to be handled, changed gym opening hours and it all led to me skipping my regular workouts. One way to handle this is to have your workout plan altered so it can accommodate your busy Christmas holiday season as well.

Tip while travelling: I incorporate morning yoga to stretch out and to feel like I did something good for my health that day. It’s a 15 minute Sun Salutation sequence that wakes my body and gets me ready for the day. It doesn’t need a lot of space and it’s really handy to get you started to a busy day.

Tip while family is visiting: Check gym opening hours so I can squeeze in an hour of gym before my family wakes up. But you can come up with another plan for working out while you are spending time with family: take long walks together. You are lucky if you have visiting kids: feel free to play with them by running around the house or around! They will be happy to play and you will get your daily dose of exercise – it’s a win-win situation!

Tip while running errands: I try to use my bike whenever I can to get a daily dose of cardio workout and get myself closer to my desired bubble butt!

4. Keep yourself warm

How to avoid gaining weight during Christmas holiday season
I’ll keep myself warm with this cup of hot chocolate with extra creamer! Oh wait…

Throw on a sweater or turn the heat up! If you are cold, you are more likely to just sit on the couch with a blanket and do nothing (which is absolutely okay too). If your muscles are warm, you are more likely to engage in physical activity. So keeping yourself warm highers your chances to go for that walk or run around the block or hitting the gym. Or just keep warm by moving!

5. Plan your Christmas holiday meals

How to avoid gaining weight during Christmas holiday season
That’s your hot chocolate, candy and eggnog right there.

Rethink your traditional Christmas holiday meals: aim to use healthy, unprocessed, natural ingredients. Choose fruits and use herbs and spices instead of eating sweets! Think about how you could  use more vegetables with your current traditional Christmas recipes! Look for additional sources of protein! Plan to have healthy snacks such as veggies, fruits, nuts or cheese instead of sweets!

Need even more tips for living a healthy life? Click here to get free access to more useful tips>>>

5 highly useful articles I’ve forwarded my friends this week

Having various interests is useful because I come across many interesting articles and tutorials. I thought I’d share with you what I’ve shared with my friends during the last week.

Here are the 5 highly useful articles and videos I’ve forwarded my friends this week:

1. 10 minute yoga for back pain

5 highly useful articles I've forwarded my friends this weekMy friend spends a lot of time sitting in front of the computer at work. She was complaining that her back started hurting more and more. I suggested exercise, but she doesn’t have time for exercise because the holidays are coming and the workload is getting bigger. She tried yoga a couple of times, so I figured that she will be eager to try a squeeze 10 minutes out of her day to do these exercises to ease her back pain.

These are really good yoga asanas for back pain, check them out! However I would switch the second asana (Hands to toes pose – Padangustasana) with the Cobra Pose.

See the 10 minute yoga for back pain!

2. An amazing series of innovative mobility videos targeting knee pain

5 highly useful articles I've forwarded my friends this weekSeemed to me that this past week was all about injuries and pains: first my friend with her back pain complained, then my sweetest guy friend had pain in his knees. Luckily I came across this wonderful series on YouTube about mobility, and I remembered the one focusing on knee pain. So I immediately knew what he needed to do to fix his knee! He was really thankful for the great tips in that video, it’s worth a watch.

See the amazing series of innovative mobility videos targeting specific pains – knee pain!

There are many other good videos in this series that target other body parts and issues such as: low back pain, shoulder/elbow, connecting foot to hip to spine,  ankles, shoulder impingement, hamstrings, wrist mobility
SI joint, IT band syndrome/lateral knee pain, neck issues and many more.

3. Stress scale with a list of 43 stressful life events

I had experienced a lot of stress lately, and I came across this list of 43 stressful life events. It was a real eye opener to see that retirement and dismissal from work had almost the same score for how they affect health. And imagine: major holidays also made this list!

See the stress scale with a list of 43 stressful life events

4. Woman handed card on tube from an organisation which hates fat people

5 highly useful articles I've forwarded my friends this weekThis is a controversial article about a woman who was handed a card saying the word ‘fat’ and how she reacted to it. Instead of taking a moment to think about her current lifestyle choices (like I would), she took a picture and posted it on Twitter expecting people to share it to express their outrage. Spoiler alert: they did share it. I believe this was free publicity for Overweight Haters Ltd they didn’t even dreamed of having. The police is currently running an investigation on the company.

See the article: Woman handed card on tube from an organisation which hates fat people

Fun fact: pay attention to the famous fat girl angle on all her pictures.

5. The U.S. isn’t the fattest country in the world – but it’s close

5 highly useful articles I've forwarded my friends this week
“I don’t need to worry about excess calories anymore! How interesting!”

It is a chart of countries ranked by the percentage of their population that is overweight or obese – which is defined as having a body mass index of over 25. On the top of the list are 3 small islands in the Pacific with four out of five of their citizens being overweight or obese.

See the full list here: the U.S. isn’t the fattest country in the world – but it’s close

Found these tips useful and you want more? Click here to subscribe to my weekly newsletter>>>

Sex after weight loss: the truth everyone who lost weight is afraid to openly admit

Sex after weight loss: the truth everyone who lost weight is afraid to openly admit

Sex after weight loss: the truth everyone who lost weight is afraid to openly admitThe truth everyone who lost weight is afraid to openly admit is: sex becomes better after weight loss. Now don’t get me wrong, I don’t say that for you to enjoy sex you can’t be overweight or obese and must be fit. Everyone is entitled to enjoy sex, and you may be obese and still have a sexual drive of a rabbit, always ready to go. The secret I’m going to share with you here is how significant weight loss will affect the way you are having sex.

How becoming fit effects your sexual drive in a positive way:

1. New sex positions you are able to get into

And I don’t only mean deeper penetration, because that’s not what every woman enjoys. However there are certain positions that were out of the question while you were fat that are now available for you now after your weight loss. I found myself discovering this unintentionally during one intercourse after I’ve lost significant amount of weight. It didn’t come up during the act itself, but the fact that we couldn’t do that pose earlier while I was fat was pointed out by my significant other. And I didn’t get upset as you would expect; I got all excited about it, and it filled me with happiness that going from fat to fit had it benefits on my sex life I never expected!

After weight loss you are able to try various sexual positions that were impossible before while you were fat. For a complete list of position tips see Wikipedia’s sex positions article.

2. Increased stamina

Sexual stamina is defined as a person’s ability to sustain sexual intercourse before they tire out. If you have high stamina, you can have sex for longer without getting tired. You may also be able to have sex in positions that require more strength. If you have low stamina, you get tired easily from all that vigorous sex and can have a hard time maintaining your level of arousal. Sex after weight loss: the truth everyone who lost weight is afraid to openly admit

With weight loss while engaging in regular exercise my different muscle groups strengthened. This resulted not only in increased stamina during sex but also I enabled myself to get into sex positions that work my muscle groups that I couldn’t get myself into before while I was fat. Only after a few weeks of strength training, you will be able to see results in bed: some poses will be more enjoyable when you can easily hold yourself in them thanks to your muscles. I didn’t even realize how much of a mood breaker it was before for me that I couldn’t hold myself with my arms for long in certain positions.

With increased stamina after weight loss you will be open to experiment more and have longer sessions because you’re not tired out and can keep on going.

3. Increased sexual self-esteem

You did it, you’ve lost weight! Yey for you! You’ve set a goal, worked hard, and achieved it. You might feel that this is not a permanent state and that you still have other goals to achieve, but take a moment to really appreciate what you’ve done here. You put your mind to something, made sacrifices, worked hard, and achieved what you intended to! Take a few minutes to think about it. You did it. Let it sink in.

If you had low self esteem until this point, then it needs to be increased! You achieved something for yourself and yourself only! Way to go!

Self-esteem means having self-confidence, liking yourself, having a healthy level of achievement in your life and having respect of others. Confidence is considered sexy.

Higher self-esteem affects your sexual self-esteem in a positive way. It makes you open for a new kind of way of receiving and giving affection.

4. Losing weight stimulates sex hormones

There is a research that suggests that losing even a small amount of weight, even 10 pounds, is enough to stimulate your sex hormones. Personally I didn’t experience this.

Research says that in overweight women the sex drive and the desire are affected. Apparently it is related to the amount of body fat you have. If your body fat is high, chances are that your SHBG (sex hormone binding globulin) levels are high as well. SHBG binds to testosterone the sex hormone. It makes low testosterone levels, so there is less that can stimulate desire.

So apparently weight loss has a positive effect on your sexual desire as well. I believe that it might be true in some cases, but the truth is that I’ve seen overweight people who don’t have a problem with desire, and I haven’t experiences problems while I was obese and overweight either.

You just read 4 facts how becoming fit effects your sexual drive in a positive way, but let me tell you something: there are no words to describe the happiness that you feel when you find out all these benefits for yourself. So keep yourself motivated to become and stay fit!

Did you know I’ve shared my secret of how I’ve went from fat to fit girl? Be sure to read how I’ve lost 60 lbs! Click here>>>

From fat to fit girl secrets: 6 steps I did to lose 60 pounds

From fat to fit girl secrets: 6 steps I did to lose 60 pounds

From fat to fit girl secrets: 6 steps I did to lose 60 poundsWhen people who knew the fat me see the new, fit me, the second thing they ask (after “Christina, is that really you?”) is how I’ve lost weight. Here is my step by step guide for weight loss on how to get from fat to fit girl!

Step 1: Search for a low-impact exercise

The first thing you need to figure out is what type of an exercise will you enjoy doing. This is especially important if you’ve never ever did sports before and you couldn’t stick to any type of a physical activity in a long run, just like me. It took me long to figure this one out. I always considered myself the “chubby” one who isn’t a sporty type. I told myself that my body wasn’t build for a sport. I tried to commit to a sport, but I always failed. I knew I had to exercise, because exercise is good for your physical and mental health, and workout has other benefits as well. And I wanted to use exercise for weight loss.

From fat to fit girl secrets: 6 steps I did to lose 60 pounds
“Yeah… with my 190 lbs I’ll be able to do that… like never.”

While being obese, I started with occasionally going to aerobics classes: it was a disaster. I felt like my heart would jump out of my chest, I had breathing difficulties and shortness of breath, my joints hurt like hell. So I switched to total body workout, fat burning cardio, disco dance aerobics, latino dance, belly dance aerobic and other forms of cardiovascular exercises that I couldn’t keep up in the long run.

Finally I recognized that I have to choose a workout activity that fits the current state of my body.

That is while being obese my body can’t handle cardio – so I searched for a low-impact exercise. Initially I wanted to do yoga, but I felt like a big fat failure watching the yoga instructor and the other girls defying the laws of physics. Fortunately I stumbled upon a book about Pilates where they compared it to yoga. I immediately signed on a Pilates class and found that it was the perfect  low-impact workout that improved my flexibility, muscular strength and endurance. Exactly what I needed! From there with years of Pilates I’ve built up my body’s flexibility, strength and endurance to finally achieve my dream and start doing yoga.

So be prepared to experiment with different exercise activities until you find the one that suits your current body type and state of mind as well!

Step 2: Add to your workout routine an exercise activity that you enjoy

From fat to fit girl secrets: 6 steps I did to lose 60 poundsI knew that by only doing Pilates 2-3 times per week I would lose some weight but I wouldn’t achieve a significant weight loss. I wanted to speed things up, but I still wanted to have fun. So I started with coming up with exercise activities that I could do in my leisure time or with friends that were fun and that would provide me a workout. I wanted to exercise without even realizing it!

So I started rollerblading! Fun, fun, fun! Some of my friends also got roller blades, so we had fun times hanging out and having fun in the sun! I traded the rollerblading fun for ice skating during the winter months. It was the perfect activity for getting an exercise without even realizing it! Some of the fun activities you can try to incorporate into your active life are:

  • walking
  • hiking with friends
  • dancing
  • tossing a Frisbee
  • squash game
  • tennis
  • playing video games such as Wii Fit
  • using your bike more often

No need to take this exercise seriously – the aim of this is to have fun in order to change the meaning of exercise in your mind from it being something boring and a must-do to make you feel really excited about doing it.

On the other hand, there is the next step where we do exactly the opposite of this.

Step 3: Treat your workout like an important meeting you must attend

From fat to fit girl secrets: 6 steps I did to lose 60 poundsYou absolutely MUST attend your workout/meeting! You made an appointment and you can’t bail out! If unexpected things come up (e.g. a friend asks you if you want to grab a cup of coffee after work) you need to say no to that: doing your workout has high priority on your list! You wouldn’t miss a meeting with your boss to have a cup of coffee with your friend now would you? That’s exactly the attitude you need to have towards your workout.

This is the only way that you can make a workout a routine and be able to stick to it in a long run. For successful weight loss, you need to make a workout a habit. See how to develop a healthy habit here>>>

Step 4: Schedule your workout in advance

When planning your weekly schedule, plan a 2 hour window for your workout as well! If you are attending a group class for your weekly dose of exercise, plan at least 2 hours for your workout. I plan 2 hours because the classes are 1 hour long and I plan an additional hour for me to get there and back home from the group workout class.

From fat to fit girl secrets: 6 steps I did to lose 60 poundsAlways plan for the commute as well in your schedule! This might seem obvious, but it can save you a lot of unnecessary stress. Planning only 1 hour for a workout was a mistake I’ve kept repeating when I started working out regularly. This left me with being stressed out and always in a hurry to be at the next place. Relaxing at the end of a yoga class was impossible with me occupying my mind with the thought of running to meet with a friend or taking care of some other things. So don’t be like me: plan ahead so you can have a mind that can calmly concentrate on the present: the workout you are doing.

Step 5: Gradually increase the number of workouts per week

My biggest mistake when I started working out was that I either worked out for 4 days per week when I set my mind to it or I didn’t workout at all. I planned that I will start going to a Pilates class 3 times per week and exercise at home for the other 2 days. It was a nice plan. But in reality it went down like this: I went to a Pilates class on Monday; found a 30 minute intensive workout video on YouTube on Tuesday I tried; by Wednesday I had sore muscles and I was absolutely exhausted so I missed the Pilates class and stayed home laying on the couch doing nothing until the next week.

From fat to fit girl secrets: 6 steps I did to lose 60 pounds
“I’ll increase my workout to 25 hours of cycling per day!”

Instead of exercising 5 times per week I exercises 2 days and did nothing for 5 days and I’ve felt like a failure. I repeated this for months: switching up Pilates with other exercise activities and different YouTube videos. I thought that I was choosing an exercise out of my level of fitness – when in fact I was just starting with more that I could handle.

So if you’ve never exercised before for a longer period, then start with exercising 1 or 2 times per week for a few weeks. Then add one more day. So if you started by exercising for 2 days per week and you’ve kept it up successfully for 3 weeks, then add one more day by exercising 3 times per week. If you can keep it up for 3 weeks, than add one more day. You will exercise 4 times per week for a few weeks. Continue this until you reach the desired time of weekly exercise. For me the goal is to exercise 5 times a week for an hour.

It may take awhile for you to reach the desired amount of weekly exercise, but it is the only way to be able to do it while keeping it up in the long run. Take this advice and:

  1. You won’t feel like a failure for setting your goals way above your current level of fitness
  2. You’ll get use to your exercise schedule
  3. You’ll develop a sustainable workout routine
  4. You won’t be so exhausted that you would compromise your whole goal just to chill a little


There is no magic, just a series of small steps.

Step 6: Change your eating habits one at a time

belly-2354_640Develop new habits or trade an existing bad eating habit with a healthy one. This is the only way for you to be able to keep it up in the long run. I cannot state the importance of changing one habit at a time – if you’ve missed this, read it here>>

Take one of the following bad eating habits and change it for a healthy one:

  1. Loving sweet drinks? No sweetened soda or sugary drinks for you! Drink water instead! If this is too vigorous for you, try switching canned soda or beverages for fresh fruit juices. If you managed to change your habit, then start by adding water to your fruit juice. Dilute your fruit juice by 50% with water. This is a great way to cut back on sugar and half the calories you intake from juices! The final step is to cut back on all juices and drink only water! Good luck!
  2. Overeating? Take up a healthy habit by eating until 80% full! Hara hachi bu is the Japanese term for eating until 80% full.The logic behind this is that your brain needs at about 20 minutes to register how much you have eaten. So stopping when you feel 80% full means you actually ate around 100% of what you can. So Hara hachi bu!
  3. Fan of snacks? No unhealthy snacks for you no more! Instead of reaching for chips or cookies, try eating fruits or nuts! Just watch out for the amount of the nuts you are eating, because nuts may contain a lot of calories! This means no chocolate, cookies or sweets for snack! Did you know that your cravings say a lot about you? So next time you crave chocolate eat nuts instead!
  4. Taking your coffee and tea with 2 spoons of sugar? Have unsweetened coffee and/or tea only! If you feel that coffee and tea without sugar tastes like bathwater, start by taking it with 1 spoon of sugar instead of 2 and then gradually decrease until you feel comfortable drinking your drink without sugar!

Interested in more tips on living a healthy life? Click here for my weekly updates>>>

Who should start the 30 day water challenge

Who should start the 30 day water challenge

Who should start the 30 day water challengeThroughout the 30 day water challenge you drink 1 galon/3.7 liters of water each day for 30 days. The rules of the 30 day water challenge are simple. Get to know the rules of the 30 day water challenge here>>>

Why drink water

Water does the body good. We all heard the fact that if you drink 2 glasses of water before a meal, it will help you lose weight. This is correct, because you will eat less calories when you fill your belly with water before starting to eat.

The benefits of drinking water are numerous – wrinkles gone, no pimples, perfect poop every morning, minor weight loss, more energy, no headaches and many more. See my results after the 30 day water challenge here>>>

Sounds like a real dream!

When to do the water challenge

Who should start the 30 day water challengeYou can start the 30 day water challenge whenever you feel like. You just pick a date and start drinking 1 gallon / 3.7 liters of water per day and continue it for 30 days.

Starting the 30 day water challenge during summer when it’s hot outside is more convenient – your body needs more water to stay hydrated anyways. However, you can start the 30 day water challenge whenever you feel like it. There are no limitations to it.

Who should start the 30 day water challenge

Who should start the 30 day water challenge
Gina, no! Beverages are not allowed during the 30 day water challenge!

The majority of people are dehydrated. So starting a water challenge is a good idea for almost everyone. It will give you an insight into how much water you are drinking usually and you will be able to see various awesome results.

Start the water challenge if:

  • You want to lose weight
  • You believe you should drink more water
  • Your skin is dry and not elastic
  • Your urine is dark yellow instead of lemon yellow or see through
  • You have headaches
  • You deal with constipation
  • You have dark circles around your eyes
  • Your lips are dry
  • Your heels are dry, cracked
  • You are curious if you will benefit from drinking more water

Always consult your doctor before starting any kind of diet or fitness program! Consulting your doctor before starting the 30 day water challenge is a good idea! See the incomplete list of the risks of the 30 day water challenge here>>>

How to deal with fear of getting fat again while being fit

How to deal with fear of getting fat again while being fit

Are you afraid of getting fat again? Learn to live without the fear of getting fat again.

How to deal with fear of getting fat again while being fitTrading an unhealthy lifestyle for a healthy one. Finding time for exercise. Starting exercising regularly. Making eating healthy and leading an active life a top priority. Seeing result. Small scale victory. Introducing a new type of exercise. Adjusting your meals and meal proportions. Giving up chocolate. Losing fat on your hips. Needing smaller clothes. Redefining your whole wardrobe to fit your smaller body. Going to the gym for the first time. Buying the first quality gym clothes. Wearing it to workout instead of those ratty old sweat pants. People complementing you on how you’ve lost weight. You being able to see your new fit body in the mirror. It’s a long journey, it doesn’t happen in a week, it takes time, dedication. And then starting to obsess over getting fat again.

Being afraid of becoming fat again will be one of the issues you will need to address after you lose significant weight and become fit.

The reasons behind being afraid of becoming fat again

First of all, you will need to identify why is  it that you feel like you need to be afraid of getting fat again. Take your time to think about why you are afraid of becoming fat again. Think hard, dig deep. Be honest with yourself about why you are afraid of becoming fat again!

Are you afraid of becoming fat again because you:

#1. Skipped regular  workouts for weeks?

#2. Started eating more junk food and/or sweets?

#3. Scale is showing weight gain?

#4. None of the above!

Now that you’ve identified of why you are afraid of getting fat again you will need to address that fear. Find the reason below and read the tips on how to live without the fear of getting fat again.

7 tips to live without the fear of getting fat again

Choose one of the 4 reasons listed above for you being afraid of becoming fat again, and read on to see how to address that issue efficiently.

Reason #1: Skipped regular  workouts for weeks

You have guilty conscience because you’ve skipped workouts. The fear of becoming fat again is your conscience telling you that you’ve fallen off the right tracks you were on. This is actually a good thing, meaning that your body and mind cares about your health. It is warning you that you need to get back to your active lifestyle.

a.) In case of being lazy or life interfering

In order to silence your conscience, you will need to start exercising again. If you’ve had a longer break, then introduce yourself to exercising slowly. Start by exercising 2 times per week, and then gradually increase that, until you reach the desired number of times and hours per week you were satisfied with.

>>>How to restart workout routine

b.) In case of injury or sickness

In case you have an injury or are unable to workout for a longer period of time, see this guide to help you maintain your weight and gains>>>

>>>How not to freak out about losing workout routine while injured or sick

Reason #2: Started eating more junk food and/or sweets

See why is it that you have the need to eat more junk food or sweets?

a.) In case you’re easing an emotional situation with eating

How to deal with fear of getting fat again while being fitLooking back I see that one of the reasons I became obese was because of how I handled stress. Every time I faced stress, I ate. Sometimes I ate anything I could put my hands on: chocolate, biscuits, leftovers from the fridge. You name anything, if I was stressed, I ate it.

Eating to ease stress or sadness is a coping mechanism. After you eat, the parasympathetic nervous system gets active when your body hits the “rest and digest” state. Basically you fall into rest mode. So it makes it a perfect subject for misusing this system. Feeling anxious? Stressed? Sad? EAT! Whoah, I feel calm and comforted now.

Solution: Find another way to cope with stress. I started doing yoga and meditating for 20 minutes per day, but you can use anything that helps you handle stress (unless it’s eating junk food and sweets).

b.) In case you’re eating more because you are hungry

In this case you need to examine your hunger. One of the reasons might be that you are starving yourself and your body needs more food and that’s why you are feeling hungry. Maybe the number of calories you calculated that you need to eat are not enough: it depends on your activity level as well. So if you are doing more vigorous exercise such as weight training, you will need to eat more. Just make it a healthy foods, with the right amount of protein/fats/carbs. And most importantly:

Eat until 80% full.

The other reason behind eating more may be that your meals are not balanced out throughout the day. I used to hardly eat during the day while at the office, so naturally I became really hungry once I got home. So I ate my lunch/supper, dessert, chocolate, fruits, nuts, ice cream, cheese. I ate my supper at the table, and then walked back and forth towards the fridge eating until I felt full. Introducing in-between healthy snacks (such as fruits or veggies) while in the office helped me balance out my meals throughout the day. So I’m not feeling hungry anymore and are eating the needed amount of calories for my body and activity level.

Reason #3: Scale is showing weight gain

Stepping on the scale to check your weight and see weight gain might freak you out and make you think that you’ll become fat again. However, this is not so simple. Read on.

a.) In case weighting yourself occasionally

How to deal with fear of getting fat again while being fitStepping on the scale occasionally is fine because it can help you keep yourself on track. You’ll notice a major weight gain while it is happening and you’ll be able to interfere.

However, pay attention to the fact that muscle is heavier than fat. So maybe you are experiencing what I was: gaining muscle and losing fat meaning that the number on the scale goes up. However, if you look at yourself, you can clearly see that it’s not fat that you are gaining, it’s muscle. So if you suddenly have visible biceps without flexing or bubble booty, then the weight gain a sign of you gaining muscles!

b.) In case you are weighting yourself daily

Stop. Just stop weighting yourself every day. It’s not healthy to obsess over your weight. Instead focus on the weight of your dumbbells going up instead of focusing on the numbers of your scale going down. Remember, daily fluctuations in weight don’t mean a thing. So you might as well stop obsessing over the numbers on that scale.


Reason #4: None of the above

If your reason of being afraid of becoming fat again is none of the reasons addressed above, then it means that you have some issues you need to deal with.

Losing weight is not easy. Keeping it off in the long run is harder. It needs discipline and developing healthy habits. After becoming fit you will certainly go through a phase where you are afraid of becoming fat again, and it is okay. You can use this fear to motivate you, to fuel your workout or healthy habits. However, you must pay close attention to that fear of getting fat again, because it can lead you down the dark path of obsession over your weight.

Interested in more tips on living a healthy life? Click here for my weekly updates>>>

Perfect beach body workout routine

Perfect beach body workout routine

Perfect beach body workout routineWant the perfect beach body for summer? Here is my 3 day per week full body workout to build muscle and sculpt my body! The workout moves all the muscle groups in the 3 days. Time needed for workout is about 1 hour per day, which means that only with 3 hours a week you can have the perfect beach body in a month! Start now, and make it a habit to hit the gym on Monday (Beach Body Workout Day #1), Wednesday (Beach Body Workout Day #2) and Friday (Beach Body Workout Day #3)!

Clicking on the exercise takes you to a video showing a proper form for that exercise.

Beach Body Workout Day #1

Exercise Sets Reps


3 20

Seated Cable Row

3 20

Chest Dip

2 15-20

Shoulder Press

2 20

Biceps Curl

2 20

Cable Triceps Extension

2 20


3 1 min

Beach Body Workout Day #2

Exercise Sets Reps


3 20

Rocking Standing Calf Raise

2 25

Lat Pull Down

3 20

Dumbbell Flys

3 20

Triceps Kickback

2 20

Standing Dumbbell Curl

2 20

Sit Ups


Beach Body Workout Day #3

Exercise Sets Reps

Dumbbell Lunge

4 10 for each leg

Wide Grip Pull Ups


Bench Press

3 15-20

Barbell Curl

3 15-20

Triceps Bench Dips

3 15

Horizontal Leg Raise


This is a modified version of a 3 day whole body toning workout from my favorite workout routine place.

Want to build a better booty for summer? Check out my free online routine guide!

Don’t forget: focus on your weights going up!