Thursday, 1 January 2015

Health and Workout advices!


                       WORKOUT&HEALTH ADVICES 


Welcome back to my blog beauties! I know that I haven't published enything for long time but here I am again! This is actually one of my new year's resolutions to do more and more blog posts and I hope that I will be able to do that, I hope you all had an amazing holidays with your families and that you'll have a good new year! 

Now that I said everything let's get into post, I will show you some of my favourite healthy snackes and meals and also quick workouts to do at home, so keep on reading! p.s. I finde all of my recipes online and try them out. Xx


FOOD

No-Dairy Cream of Spinach and Carrot Soup









    
All you need is:
  • 1 Tbsp oil
  • 2 cloves garlic, minced
  • 2 tsp minced peeled fresh ginger
  • 3 c chopped baby spinach leaves, removed from rib
  • 2 c carrot juice
  • 1 Tbsp chopped fresh mint leaves
  • 1 avocado, peeled and pitted
  • 1 Tbsp low-sodium gluten-free tamari, optional
  • 1 Tbsp fresh lemon juice
Enjoy this dairy-free, gluten-free, nut-free, and vegan recipe.

Berry-Mango Green Tea Smoothie

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                        What You’ll Need:
  • 1 cup chilled green tea 
  • (I used a raspberry/passionfruit infused green tea)
  • 1/2 cup frozen mango
  • 1/2 cup frozen mixed berries
  • 3-4 Medjool dates


Mini Coco-Chocolate Cookie Superfood Bites



                                                                                                                                                 












Ingredients
  • 1 cup dates + 1/2 tbsp coconut oil + pinch sea salt
  • 2/3 cup walnuts
  • 2/3 cup rolled oats
  • 2 tbsp dark chocolate chips
  • 2 tbsp flaked coconut
  • 2 tbsp cacao nibs (can substituted for more chocolate chips)
  • 2 tbsp raisins
 (This one is not as healthy as the rest of the recipes but It is great treat and super delicious)


WORKOUT!! 

1- Squat: 
Focus on breathing deeply and moving your entire body. Try not to squat too deep in the first minute. Keep you abs contracted and your chest open. 
2- Scissors: 
Rotate from the waist. The elbow doesn’t have to touch the knee, just focus on the rotation. 
3- Heel Lifts:
The movement is done from a squat position, so it’s important that you try to maintain it during the heel lifts. Search for a position that allows you to execute the movement with safety but remember to challenge yourself. 
Option: Keep the hands on the waist
4- Knee To Elbow / Leg Lift: 
From Downward Dog bring your knee towards your elbow and curl your back, looking to your belly. 
When extending  the leg up push the floor with your hands. Keep your abs engaged all the time. 
5- Front Kick / Lunge: 
Engage you abs for balance. Kick low. 
Option: When doing the lunge the hand doesn’t  touch the floor
6- Squat / Lunge: 
The weight of your body will be on your heels. Keep your abs strong and chest open. 
Option: Don’t squat too low. When doing the lunge the hand doesn’t touch the floor. 
7- Open Leg Rocker: 
This one is a challenge! This movement is all about control. Focus on your abs. Curl your back and look to your belly when rolling back and when sitting open your chest and look forward. 
Option: Keep you legs bent to a 90 degree angle
8- Swimming: 
Engaged your butt and abs. Look forward. Keep your chest off the floor. 
9- Tricep / Cobra: 
This movement is like a dive. When doing the tricep keep your chest next to the floor. For cobra contract your butt and abs and it’s important you keep your legs and feet on the floor. Keep your shoulders relaxed and away from your ears. 
10- Half Circle Pose: 
This beautiful stretch opens and stretches the whole side of the body from foot to fingers. Half circle also opens the chest and the hips and stimulates the respiratory and nervous systems.
Be gentile when putting the supporting hand on the floor, if you can ‘t reach the floor whit your palm put only your fingertips. 
Try to keep your chest open.

I found this exercises while back and they are AMAZING! Workout as much as you can! Stay motivated and fit and you'll feel better about yourself as a person, do what you love doing and don't give up! 

LOVE YOU LOTS, KISSES TIA XX

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