Archive | August, 2011

Mari’s Fridge “Vision Board” !

August 31, 2011

3 Comments

weight loss vision board: Mari's Fridge Mari’s Fridge – Vision Board!

“The pics are there to remind me of eating as clean as possible and the great feeling that comes from it. It reminds me of a healthier life, when needed. The text there is stated by Kate Moss, it’s written in Finnish and it says: “Not a single food tastes as good as a skinny feeling”. I do not wish to be skinny, I wish to be toned and muscular. So the text is there just to remind me what is good for my health and what is not.”  

– Mari

If you have a ” Vision Board“, a success or inspirational storie that you would like to share with us on MFS, contact me.

Comments from Daily Mile:

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“10 day eating CLEAN & LEAN Challenge” Food Log: Day 8

August 29, 2011

2 Comments

What I ate on Day 8 of the “10 day eating CLEAN & LEAN Challenge“.

eating clean: food log, august 28

  • A bowl of mixed fruit (banana, peaches, grapes, plums) topped with yogurt, peanut butter & natural muesli with dried fruits & almonds
  • 1 cup of coffee
  • A few almonds
  • Anchovies with 1 slice of “fitness bread” topped with humus & 2 slices of cheese served with a chicory & tomato salad
  • 1 cup of whole wheat pasta with veggie sauce
  • 1 cup of grapes

*** Since I will be on the road for the next couple of days, I will be posting the last 2 days of this challenge starting August 4th.

Click here to view Day 7

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A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for more details.

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Workout Log; Week of: 22-28 August ’11

August 29, 2011

0 Comments

Summary of the week:

  • 2- 12min HIIT workouts
  • 21min HIIT Cardio + Abs & thighs
  • 40min. P90X+ Kempo Cardio

My Workout Log

weekly workout log: week 22-28 august'11

Check out MFS Full Workout Database!

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“10 day eating CLEAN & LEAN Challenge” Food Log: Day 7

August 28, 2011

2 Comments

What I ate on Day 7 of the “10 day eating CLEAN & LEAN Challenge“.

eating clean food log, august 27th

  • 1 cup of coffee
  •  Sliced tomatoes with green beans topped with garlic & pumpkin oil, served with 2 sesame rice crackers & humus spread
  • Peaches & plums
  • 1 slice of whole wheat bread with a tbsp. of humus
  • A few whole wheat cookies (oups…)
  • A handful of almonds
  • Grilled anchovies with cooked potatoes and carrots, served with garlic & pumpkin oil
  • 1 cup of grapes

Day 7 was the kind of day where exhaustion meets PMS, if you know what I’m talking about. It was quite hot this past week, and I haven’t got much rest. Unfortunately, we haven’t gone grocery shopping, and I had really bad cravings for sweets and starchy foods. With no healthy option available (none that would satisfy my taste buds), I had a few whole weat dark chocolate cookies. I know, it’s not part of the deal during this 10 day challenge, but what can I say… life happens, a little slip here and there won’t harm us! Right!?

See you guys tomorrow!

Click here to view Day 6

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A 30-day Eating Guide to Your Best Body Ever!

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“10 day eating CLEAN & LEAN Challenge” Food Log: Day 6

August 27, 2011

2 Comments

What I ate on Day 6 of the “10 day eating CLEAN & LEAN Challenge“.

eating clean: food log, august26

  •  1 slice of my homemade Cherry banana & walnut bread/cake
  • 1 cup of coffee
  • Fresh peaches and plums from our trees
  • Half a portion of grilled sardines & blitva with a glass of white wine spritzer
  • 1 cup of green beans with tomatoes topped with pumpkin oil and garlic, served with homemade humus (I will be sharing the recipe soon)
  • 1 slice of my homemade Cherry banana & walnut bread/cake

Yesterday we arrived in my city of birth, Rijeka (Croatia), for a week-long vacation. As soon as we got there, we decided to go for lunch at my favorite restaurant in the city, “Frankopan”, where we enjoyed fresh grilled sardines with a side of “blitva” (a traditional Croatian side dish, consisting of cooked chard & potatoes topped off with garlic and olive oil). I have three words: Oh so good! After filling up our tummies with this srumptuous meal, we enjoyed a nice evening dip in the Adriatic cost, and hit the bed as soon as we got home.

Tips on Eating Clean & Staying Fit on Vacation

  • Get a short workout done early in the morning: Start off the day with a little sweat; you don’t need to get a long training session in to benefit from your workout. I find that a short-15min. high intensity workout or a brisk walk or jog does the trick.
  • Eat before you go out: Yes, I know that there are a lot of tempting foods out there, make sure you have a satisfying & healthy meal before leaving home.
  • Pack healthy snacks: Fruits, veggies, crackers, peanut butter sandwiches, & other healthy snacks will help you avoid craving junk food.
  • Share a portion at the restaurant: There is a difference between eating out and pigging out. You don’t need to over-indulge to enjoy your favorite foods, grab one portion and share it with your friends. Eat slowly & enjoy every bite, you will end up feeling light and energized instead of bloated and tired.
  • Relax & enjoy your trip: It’s ok to have a treat here and there, don’t be obsessed with your diet!

See you tomorrow!

Click here to view Day 5

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A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for more details.

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Healthy Cherry Banana & Walnut Bread Recipe !

August 26, 2011

3 Comments

healthy cherry banana and walnut bread recipe

You can still enjoy delicious desserts and sweets while eating CLEAN & LEAN.

The secret is: Make your own treats!

Here is one of my favorite recipes, I usually use chunks of dark/organic chocolate, but since we have so many frozen cherries, I decided to use them instead.

 Healthy Cherry Banana & Walnut Bread Recipe

Ingredients

First bowl

  • 2 ripe bananas
  • 1/2 cup of milk (I used oat milk)
  • 3 eggs
  • 2-3 Tbsp. honey
  • 1 tsp. vanilla extract

Second bowl

  • 2 cups of whole wheat flour
  • 1/2 tsp. salt
  • 1 tsp. baking soda
  • 1 tsp. baking powder

Final touch

  • 1 cup of whole walnuts
  • 1 1/2 cup of fresh or frozen cherries

The choices are endless here, you can use any fruit, dry fruit, or even dark chocolate. Simply replace the cherries with what you prefer.

Directions

  • Mix all ingredients of bowl 1 together
  • Mix all ingredients of bowl 2 together (I used a mixer to make the mixture less chunky)
  • Slowly add bowl 1 into bowl 2, mix well
  • Add your nuts & fruits to the mixture & mix
  • Pour into greased loaf pan
  • Bake at 350 for about 40-50min. (toothpick inserted in center should come out clean)

Enjoy :)

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“10 day eating CLEAN & LEAN Challenge” Food Log: Day 5

August 26, 2011

14 Comments

What I ate on Day 5 of the “10 day eating CLEAN & LEAN Challenge“.

eating clean: food log 25 august

  • Peanut butter & banana oatmeal
  • 1 cup of coffee
  • 2 slices  of homemade veggie pizza with a side of fresh tomatoes and balsamic vinaigrette
  • 2 cups of grapes (our first batch straight from the vineyard)
  • 1 1/2 slice of homemade banana/cherry & walnut bread/cake
  • 1 more slice of homemade veggie pizza

As you might have noticed, I had a little more starch that usual today (pizza, bread, rolled oats). It’s important to know that we are only human, and that it’s ok to slip here and there, as I already mentioned, it’s not about being perfect 24/7. If we keep expecting perfection, we might get discouraged and fail to reach our full potential.

Quote of the day

“Striving for Excellence Motivates you; striving for Perfection is Demoralizing” – Harriet Braiker.

Enjoy your day folks :)

Clich here to view Day 4

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“10 day eating CLEAN & LEAN Challenge” Food Log: Day 4

August 25, 2011

4 Comments

What I ate on Day 4 of the “10 day eating CLEAN & LEAN Challenge“.

eating clean: food log, august 24

  • Peanut butter & banana Oatmeal (my favorite treat)
  • 1 cup of coffee
  • 5-6 freshly picked plums
  • 1/2 cup whole wheat pasta with tomato & mushroom sauce
  • handful of cashew nuts
  • 1 banana with 1 tbsp. of peanut butter
  • small plate of green beans topped with garlic & 1 tsp. of pumpkin oil

One of my tips came in handy today as I spent most of the day on the road. I packed myself a healthy lunch and a big bottle of water to stay hydrated. Tonight, we are leaving for a week-long vacation by the beach. I’ll be preparing our lunches home so that we don’t get the usual slice of pizza, or ice cream cone while exploring the beauty of the Croatian cost!

I will, however, enjoy 1 meal at my favorite restaurant in the area, where they serve fresh fish from the Adriatic coast & grilled veggies.

See you tomorrow!

Click here to view Day 3

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The Spartacus Workout

August 25, 2011

5 Comments

the spartacus workout

From “The Women’s Health Big Book of Exercises“, I’d like to introduce you to Rachel Cosgrove, one of the world’s top fitness experts who’s known industry-wide for her ability to meld the latest in muscle and fat loss science to achieve stunning results.

“To create the Spartacus workout, we chose 10 exercises that collectively work every part of your body, and then placed each at a 60-second station – in order to challenge your heart and lungs as well as your muscles. The final product: A cutting-edge circuit routine that will strip away fat; shape your shoulders, arms, and legs; and send your fitness levels soaring. So you’ll sculpt a lean, athletic-looking body – while getting in the best shape of your life.”

Now how does that sound, are you up for a challenge?

How to do the Spartacus Workout

  • Do this workout 3/week. You can do it as your primary weight workout, or as a cardio workout on the day between your regular weight workout. This approach will help you speed fat loss even more.
  • Perform the workout as a circuit, doing 1 set of each exercise – or “station” – in succession. Each station in the circuit lasts for 60 seconds. Do as many repetitions as you can in that duration, then move on to the next station in the circuit. Give yourself 15 seconds to transition between stations, and rest for 2 minutes after you’ve done one circuit of all 10 exercises. Then repeat 2 times. If you can’t go for the entire minute on the body-weight exercises, go as long as you can, rest for a few seconds, then go again until your time at the station is up.
  • Prior to each workout, complete a 5-10 minute warmup.

Let’s Get Started!

Set your interval timer at 10 sets of 60 seconds (exercise): 15 seconds (rest).

Click on each exercise to view illustrations & instructions from the Men’s Health website.

  1. Goblet Squat
  2. Mountain Climber
  3. Single-arm Db. swing
  4. T-pushup (too hard? Use an easier version of the pushup)
  5. Split jump
  6. Db. row
  7. Db. single lunge & touch
  8. Pushup position row
  9. Db. lunge & rotation
  10. Db. push press

Click here to watch “The Spartacus Workout: behind the scenes”.

() Db.= Dumbbell.

() If the extra weight of the Db. makes it too difficult to perform the exercise with proper form, simply start off without weights, or with lighter weights.

Have a blast folks!

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“10 day eating CLEAN & LEAN Challenge” Food Log: Day 3

August 24, 2011

2 Comments

What I ate on Day 3 of the “10 day eating CLEAN & LEAN Challenge“.

eating clean: food log august 23

  • 1 1/2 banana with 1 1/2 tbsp. of organic peanut butter & 1 tbsp. of honey
  • 1 cup of coffee
  • grilled veggies (red peppers + zucchini) with 2 sesame rice crackers & a slice of cheese
  • some watermelon
  • 1 cup of whole wheat pasta with mushroom & tomato sauce with a little bit of grated cheese
  • 1/2 glass of our white wine

See you guys tomorrow :)

Click here to view Day 2

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Continue reading...

“10 day eating CLEAN & LEAN Challenge” Food Log: Day 2

August 23, 2011

6 Comments

What I ate on Day 2 of the “10 day eating CLEAN & LEAN Challenge“.

eating clean: food log august 22

  • 1  zucchini & bean burger + cucumber & cherry tomato salad with pumpkin oil
  • 1 cup of coffee
  • 1 nectarine
  • grilled zucchini with fresh red pepper & 1 zucchini & bean burger
  • 2 eggs on sesame crackers topped with thin slice of cheese with side of fresh red pepper
  • 1 small melon

Contrary to what many people might believe, eating clean is quite inexpensive. Over the past year, while changing my eating habits, we have managed to save up to 50% on our groceries just by avoiding most processed and packaged produce.

Few Tips for saving money on your food while being as healthy as can be:

  • Start your own garden & grow your own veggies
  • Do not waste money on prepared food, instead cook and prepare food in advance, in bulk (you can also freeze your meals)
  • buy local and seasonal produce
  • keep it simple (ex. cooked quinoa and veggies), you don’t need a large variety of ingredients to enjoy delicious & nutritious meals
  • prepare lunches when you are on the go
  • eat before leaving home

After 2 days of Clean & Lean eating, I already feel better, I have more energy, I feel lighter and happier!

Click here to view Day 1

MFS Suggests…


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A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for more details.

Continue reading...

The Greatist’s Complete Guide to Interval Training !

August 22, 2011

0 Comments

Once again, I’d like to share yet another great illustrative guide from www.greatist.com.

This time it’s about Interval training & HIIT (High Intensity Interval Training), one of my all time favorites!

Here is why I love it:

  • cut down on training time
  • burn more calories… and keep burning them all day long!
  • leads to many physiological changes: increase of VO2 max (maximum amount of oxygen you can take in while exercising), & increases tolerance to the build-up of lactic acid
  • avoiding catabolic state (loss of muscle mass that can occur with long periods of moderate intensity training)
  • helps avoid injuries associated with repetitive overuse (common in endurance training)
  • oh, and did I mention that it was less boring & repetitive?

Don’t forget to get your very own Gymboss Interval Timer!

The Greatist’s Guide to Interval Training

The Complete Guide to Interval Training

More Health and Fitness News & Tips at Greatist.

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Get your Gymboss in the color of your choice HERE

Continue reading...

Workout Log; Week of: 15-21 August ’11

August 22, 2011

0 Comments

Summary of the week:

  • 21min. HIIT Cardio + Total Body Workout
  • 21min. HIIT Cardio + Swiss Ball Bliss Workout
  • 12min. HIIT Total Body Workout
  • 40min. P90X Kempo Cardio + 30min. Full Body Stretch

My Workout Log

workout log: week of 15-21 august


Workout Plan for next week: 22-28 August ’11:

  • 1 Jog
  • Cardio + Total Body Workout
  • Cardio + Abs & Thighs
  • Yoga or Stretch
  • 12min HIIT Workout
  • P90X Cardio (plyo, interval or kempo)

Check out MFS Full Workout Database!

MFS Suggests…


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Better Workout. Better Results.

The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. Start working out like a pro and reaching your goals TODAY!

Get your Gymboss in the color of your choice HERE

Continue reading...

“10 day eating CLEAN & LEAN Challenge” Food Log: Day 1

August 21, 2011

5 Comments

What I ate on DAY 1 of the “10 day eating CLEAN & LEAN Challenge“.

Eating clean & lean: Food Log 01

  •  Fruit & walnut smoothie (bananas & organic prunes & peaches from our trees)
  • 1 cup of coffee (with a little oat milk and stevia)
  • 2 zucchini & bean homemade burgers (with organic zucchini from our garden) and 2 thin slices of cheese + cherry tomatoes and small pepper salad (organic/from our garden) with a tbsp. of pumpkin oil
  • Veggie & lima bean stew (potatoes & carrots, onion, broccoli, kale & zucchini: organic/from our garden) + 1 zucchini & lima bean burger with thin slice of cheese
  • 1 large cup of herbal tea with tsp. of honey before sleep

What a nice day!

MFS Suggests…


fuelsystem3 The Betty Rocker Body Fuel System

A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for more details.

Continue reading...

10 day eating CLEAN & LEAN Challenge !

August 21, 2011

19 Comments

eating clean & lean challenge

Lately I’ve been eating quite a lot, piling up on more starchy & processed foods than usual, and this has left me feeling bloated, tired, lazy and unmotivated to exercise.

Yayks, what a combo!!!

I’ve made my decision, starting today, I’ll be focusing on my diet for the next 10 days while sharing my food log here with you guys. Feel free to tag along and follow my little journey! I don’t believe in fad diets and depriving myself from delicious foods, but I do believe that with a little effort and organization,  I can fully satisfy my taste buds while fueling my body with the right nutrients; that’s what Betty Rocker’s Body Fuel System is all about!

Are you up for a little challenge?

If so, simply follow the guidelines below, your body will love you for it :)

The “Eating Clean & Lean” Challenge

What does a “Clean & Lean Diet” look like anyway?

 

Guidelines:

  • Eat whole foods as much as possible: Try to eliminate all refined foods
    and pile up on fruits, vegetables, whole grains, fish, beans, nuts, seeds.
  • Love your  fruits and veggies: Include them in each one of your meals (ideally, do not over cook them).
  • Avoid sugar: Beware; it hides in many refined and processed foods. If you must snack on processed foods, make sure that these ingredients are not on top of the list (3 first ingredients): barley malt, beet sugar, brown rice syrup, cane juice, corn sweetener, dextrin, dextrose, fructo-oligosaccharides, fruit juice concentrate, glucose, sucrose, invert sugar, polydextrose and turbinado sugar.
  • Eat only when hungry and stop before you are full: Allow your brain to realize that you are full before going for that second portion (20 minutes).
  • Drink up! Drink a glass of water with each meal and throughout the day.

VOILÀ!

By following these simple rules, you will start feeling pretty amazing, pretty fast!

Subscribe to my blog to receive my daily posts, tips, and ideas for this challenge :)

Click here to see DAY 1 of the 10 day eating CLEAN & LEAN Challenge

Click here to see DAY 2 of the 10 day eating CLEAN & LEAN Challenge

Click here to see DAY 3 of the 10 day eating CLEAN & LEAN Challenge

Click here to see Day 4 of the 10 day eating CLEAN & LEAN Challenge

Click here to see Day 5 of the 10 day eating CLEAN & LEAN Challenge

Click here to see Day 6 of the 10 day eating CLEAN & LEAN Challenge

Click here to see Day 7 of the 10 day eating CLEAN & LEAN Challenge

Click here to see Day 8 of the 10 day eating CLEAN & LEAN Challenge

Click here to see Day 9 of the 10 day eating CLEAN & LEAN Challenge

Click here to see Day 10 of the 10 day eating CLEAN & LEAN Challenge

Click here to see “My 10 day eating CLEAN & LEAN Challenge WRAP UP”

MFS Suggests…


fuelsystem4The Betty Rocker Body Fuel System

A 30-day Eating Guide to Your Best Body Ever!

Discover the best-kept secret in the food marketing industry and uncover the strategies that will effortlessly shed pounds off your body. The Body Fuel System comes with a 30-day customized weekly eating plan, a weekly shopping guide, a weekly food-prep guide, healthy fitness recipes, Betty Rocker’s top 5 ab-shredding moves, additional tips & tricks to keep you lean and much more. Click HERE for more details.

Continue reading...