training

Hi all Happy and Strong people!

I am logging in to my blog after few months. I am sorry that I didn't post anything to keep you happy and strong, but I am sure you are all doing just fine. Working on my diploma and multiple projects was more time consuming than I thought. Of course, the most important became - "project baby". Yes, I am expecting a baby girl and I am very excited and happy to share this wonderful news with you. 

 

 

 

 

 

Actually, today is my birthday and this is what I got. The cutest, the best & the happiest present ever <3

Here is my "Birthday workout" for you. Because, what is the best way to celebrate :-) Start with 2 miles walk and perform 3 sets. 

25 plie squats

25 seconds side plank

25 knee push ups

25 lunges

Stay Happy & Strong **

 

JUST KEEP SWIMMING

Swimming

I am very excited to start my triathlon season 2015! How did the first training in the pool feel? Tough! Uncoordinated & clumsy! The most important is to get that "feel of the water" and I can proudly say that by the end of my training I was able to manage that. Yaaay! If you're a triathlon newbie and you find this workout interesting, please feel free to use it. 

100 yards warm up

Swimsuit

6 x 50 yards focused on technique - length, direction, high elbow (you can read more here: http://www.joefrielsblog.com/)

3 x 10 seconds vertical kicks

2 x 50 yards focused on head position and breathing

2 x 50 yards freestyle with fins - speed (my favorite)

3 x 200 yards freestyle easy

4 x 50 yards freestyle with paddles and buoy (focus on high elbow and propulsion)

50 yards freestyle cool down

Swimming is a great full-body workout that improves your posture, cardio and core strength. That' s why I prepared for you a swim cardio workout. Have fun!

Swim Cardio


A DAY IN THE LIFE OF A FITNESS COACH

Fitness Coach

As I said being a fitness coach is not only about counting reps. It's about being role model. We personal trainers are devoted to educating people on healthy lifestyle choices, which means my work does not end with my last training or last person I train with in the studio. Follow my typical day and learn to live "happy and strong"! Here's what a day in my " sneakers" looks like.

Morning- The most important part of the day. That's why you should kick off your morning with breakfast that is simple, healthy while giving you energy and nutrients you need. Honestly, cereals would not be my first pick, but this morning I did not feel like getting up 15 minutes earlier to prepare my favorite omelette. Cereals, omelette, toast with almond butter, anything you choose is better than leaving home with no breakfast at all. Today, I added a teaspoon of cinnamon and cranberries. BTW, did you know that cinnamon circulates the energy to the rest of the body and is thought to have a warming effect? Just perfect for a cold morning like this. And, don' t let me forget.... I always start my day with glass of cold water, so I actually wake up, lol!

Ready to work and ready to help people achieve their goals. Yes, I seem to be a little sleepy, but I actually enjoy working early in the morning. After all, who does't like to start the day with workout and that awesome feeling of accomplishment? I love my job and you cannot imagine how happy I am to see results and to see people who are healthy, happy, strong and satisfied with their improvement. And motivated to keep going. 

A little break for coffee and healthy snack (because you know what happens when I become hungry).

Although I have finished my work day, it does not mean that I stopped being a fitness coach for today. It's time for my workout (to keep myself fit and prepare for Triathlon season 2015) and pre-workout energy booster.  Banana, nuts, and Nutella (don't judge me, I would never quit Nutella anyways).

Yay! Let's see what I have prepared for myself today.

Run 2 miles

Full Body Tabata Intervals

Pull Ups (video coming up soon)

Run 2 miles

Foam roller

Time to refuel again! I just combined raspberries, banana and raw protein powder and blended on high until thoroughly blended and smooth.

I prepared my lunch very fast today. You cannot go wrong with red and green spinach, gorgonzola cheese, cranberries and pecan pieces. It's delicious and full of vitamins.

Time to work out my brain. I am recently working on my Sports Psychology diploma, so keep your fingers crossed for me. 

There is no better way to calm down than yoga. I believe that practice helps me to keep both, my mind and body focused. Plus, for me (impatient stretcher) it is crucial to relax and stretch my muscles, so I am able to push harder the next day. 

Have a good night & wake up happier and stronger tomorrow.

WORKOUT TO BE HAPPY AND STRONG

Hi all Happy & Strong people!

Today, I am bringing you a brand new workout routine that can be done done anywhere, anytime and with no equipment.  My "Tuesday Workout" is designed to sculpt your legs, arms, core while keeping your heart rate up.

This is how I keep myself in shape, so let's do it! Complete the routine 2-3 times.

You're going to love how amazing and happy you feel afterwards.