START YOUR MORNING CLEAN, LEAN AND GREEN

Good Morning Everyone.

Happy Thirsty Thursday!

GET RID OF YOUR THIRST WITH THIS DELICIOUS GREEN SMOOTHIE;)

REMEMBER: KEY TO THAT BODY IS EATING CLEAN, LEAN AND GREEN!

1 cup water
1 cup spinach
1/2 cup pineapple
1/4 mango
1 banana

Blend it all together until smooth.

How did it turn out?

Breakfast Smoothie

This morning I made this yummy smoothie that filled me up and was super beneficial.
We all feel lazy at times and don't feel like cooking in the morning or want something quick. Well, this recipe has it all. It's healthy, quick, tasty and filling :)

Ingredients :

* 2 cups of fresh spinach
* 1 banana
* 1 cup Greek Yogurt
* 1/2 cup pineapple
* 2 tbsp chia seeds

Combine all of the ingredients in the blender until smooth.
You can also add some protein powder. Nom nom nom:)

Breakfast Time

Did you know that breakfast is the biggest and the most important meal of the day?

Some people skip breakfast for different reasons like trying to loose weight or not feeling hungry when they wake up. However, if you want to loose weight, keep it off and most importantly maintain a healthy weight for life, you MUST eat breakfast.

• Breakfast speeds up your metabolism. If you do not feed your body, your metabolism slows down and your body thinks that its okay to conserve energy it has because it is not getting any through nutrition.
• Breakfast helps you not to overeat later in the day. If you do not eat breakfast, you tend to overeat later in the day. By lunch time, you are so hungry that you choose the foods that are filling and higher in calories to satisfy your cravings. 
• Breakfast keeps you in a good mood all day:) Eating breakfast will regulate your blood sugar levels through lunch time which play an important role in mood and give you lots of needed energy. You are more likely to be happy once your tummy is full. 
• Breakfast also improves your memory and concentration. If you are hungry, you will have issues remembering things and will start loosing an ability to concentrate. You will start feeling dizzy, having headaches and being grumpy.

It doesn't matter what you have for breakfast as long as you eat something. It can be eggs, oatmeal, fresh berries, yogurt, etc. Pick the foods that you enjoy and stock up on them:)

How about some "STEAK AND EGGS for breakfast this morning?

4 oz flank steak

salt olive oil

cooking spray

2 eggs

1 whole wheat tortilla

1/2 cup cooked lentils

2 slices of any cheese. I got pepper jack.

1 tablespoons of salsa

*** Cook eggs to your liking. Mine are scrambled:)

*** Cook steak to you desired temperature. It shouldn't take longer than 10 min.

*** Toast your tortilla and put it on a plate, top it with lentils, cheese, eggs and salsa on top. 

*** Thinly slice your steak!

BON APPETITE :)

***Steak helps build muscle mass which helps in your calorie burn. Steak, eggs and lentils provide 30 g of metabolism revving protein per serving. 

This breakfast will certainly keep you full:) 

Happy Thursday

xoxo

Three Ingredient Juice

Hey guys. How is your day going?
I just made this yummy juice for my mid-afternoon snack. It's Kale, Carrot and Apple. These are the most simple ingredients and almost everyone has them in the kitchen. If you do not have any kale, use spinach instead. This juice is so beneficial for you and tastes good too.

Kale is a great source of potassium, calcium, manganese, iron and phosphorous. It also contains lots of Vitamin C, Vitamin K and Vitamin A.

Carrot is a great source of  potassium, magnesium, folate, Vitamin B6, B3, B1, Vitamin K, Vitamin A, Vitamin C and the list goes on.

Apple is a great source of  Vitamin B6, Vitamin C, Vitamin E, Vitamin A and Folic Acid

Juices/smoothies are so easy to make, so beneficial and tasty. You can make different smoothies for each day of the week.

SUMMER TRIM DOWN SERIES DAY 44

Today we are working our Chest. This is one of my favorite body parts to work on and hopefully you enjoy it as much as i do:)

This is our last day of SUMMER TRIM DOWN SERIES and I know you can do it. I believe in you:)

Barbell Bench Press 20 reps

Decline Dumbbell Press 20 reps

Dumbbell Flies 20 reps

Incline Dumbbell Flies 20 reps

Shoulder Push Ups 20 reps

Dips 20 reps ( Chest Version, using a chest machine )
REPEAT 2 MORE TIMES

For your mid afternoon snack, kick it with this tropical smoothie:
banana, apricots, peaches, sparkling water! 

REPEAT 2 MORE TIMES

For your PM Workout:

Stair Climber Intervals 45 min

Summer Trim Down Week 5 Day 30

Good Morning Everyone.

If you want lean and sexy legs and tight and toned booty you have to work for it. Work hard...
The workout bellow will give the legs and booty you have dreamt of:)
Before you start, warm up for 3-5 min. You know how important warm up is so do some Jumping Rope, Jumping Jacks, Run in Place. GET THAT BLOOD PUMPING.

• Leg Circles 4 sets 20 reps
• Side Lunges 4 sets 20 reps
• Squats 4 sets 20 reps
• Pistol Squats 4 sets 20 reps
• Bridge Side Kick 4 sets 20 reps *Get in the bridge position and bring your leg in and out. Do not rock your core and keep your booty tight. 
• Deadlifts 4 sets 20 reps

What are you having for breakfast?
Who said cookies are bad for ya?
Try these banana nut cookies to satisfy your sweet tooth craving and fill you up!
You need:
^^^1 cup oats
^^^1 egg
^^^3/4 fat free milk
^^^1 banana
^^^1/4 walnuts
^^^1 teaspoon cinnamon
^^^1 teaspoon agave

Preheat oven to 400 degrees. Place oats in a food processor until it becomes powder. In a bowl combine the rest of the ingredients and add oats. Mix it up well. Spray non stick cooking spray on a baking sheet and put the batter on it. Bake about 12 min.
Makes four 2 cookies servings.
These are so easy to make. They are tasty and guilt free. Enjoy them with a cup of black coffee or grab them on the go!

SUMMER TRIM DOWN SERIES WEEK 5 DAY 29

Morning Everyone! How is everyone feeling?

We are starting this day with a Cardio Workout. Aim for 40 min of medium intensity cardio of choice. Do something you haven't tried yet. How about Spinning Class or Insanity? Comment bellow and let me know what you did:) Try to keep you heart rate bellow 220 - you age. Example: 220 - 25 years old = 195 beats/min.

Our PM will be Back and Abs Circuit. We will be doing 3 rounds of 15 sets with no rest in between. We will rest in the end of each circuit for  3 min and then will repeat it 2 more times:)

Are you READYYYYY? LET'S GO!!!

Barbell Deadlift 15 reps
Lat Pull Down 15 reps
Seated Cable Row 15 reps
Back extensions with a Plate 15 reps
T Bar Row 15 reps
Pull Ups 15 reps
Bicycle Crunch 15 reps
Knee Ups ( Romanian Chair ) 15 reps
Stability Ball Crunch 15 reps
Arm Pull over Straight Leg Crunch 15 reps
Stability Ball Roll Out 15 reps
Plank. How long can you hold it? 1 min? 2 min? 4 min. Great Job!!!

Stretch it out!
Fuel your body right after the workout. Try this smoothie to start recovery and restore electrolyte balance!
****1 cup Greek Yogurt
        1 banana
        1 tbs peanut butter
        1 scoop protein powder




Have an amazing day and train hard:)
Oksana

NEW RECIPE

It's Pancakes Time. Make these delicious and nutritious pancakes for the whole family and don't feel guilty about consuming them:)

All you need is:
* 1 cup whole wheat flour
* 1 tsp baking powder
* 1 tsp cinnamon
* 1 tsp brown sugar ( sugar in the raw )
* 1 tsp vanilla
* 1 eggs
* 1 cup almond milk
* 1 cup blueberries

Mix all the ingredients together. Heat a large skillet on a medium heat, spray a cooking spray and pour the batter. This recipe makes 6 pancakes:)
Use honey instead of maple syrup so much healthier and so much more delicious:)

Enjoy!