YOUR ARE BEAUTIFUL

Hi dolls,

Hope you are enjoying the beautiful weather...well I am, big time. I just hope we have a longer summer like we had a longer winter.
Today I want to tell you and to myself "you are beautiful". That is right. These days the medias and the fashion industry make us feel fat and not pretty. Well, we are pretty. The most important thing is the inside. If you feel pretty inside it will show on the outside and you will be confident with your weight and the way you look.
If you are in a friendship or in a relationship where the person is always putting you down, then that person is not worth your time and your breath. And remember that you will find someone who will like you just the way you are.

Ok my lovely dolls!!!

Enjoy the sun and please drink plenty of fluid.

Have a great week.

xoxo

Supplements and Healthy lifestyle and fitness

When working out and eating healthy it is important to take supplements because one way or other we all miss out on some important vitamins etc. Supplements are also important for muscle restorations.  So below is my list of supplements that I take. 

-Omega 3 Fish Oil

- Calcium +Magnezium+Zing

-Iron tablets

-Multivitamins

I find it very important for me to take calcium because I need it for my bones and muscles. The only time I take cow milk it is in my coffee. Whenever I do oats or have weatabix I use Unsweetened Almonds Milk or Unsweetened Soya Milk.  Almonds milk contains more calcium than cow milk and cow milk give me bloated stomach so I try to take it very little.

When buying supplements always check the labels because it helps you save money and still get the quality. 

 Below is a picture of my supplements. I ran out of multivitamins.

My healthy breakfast

Hello dolls,

Hope you lot have a great start of the week, as for me, I super busy.
Today I want to show you what I eat for breakfast. For those of you who read my previous post, I eat five small/medium meals a day. It helps boost my metabolism.
Whether you are trying to loss weight or just healthy eating, it's important to consider the size and the calories contain of what you eat. Because I exercise first thing in the morning, I have my breakfast after workout. I need something that will fill my energy tank. So for breakfast I have oatmeal for my carbs and 5 whites eggs for my protein and an apple. Oatmeal is great, but I have to be careful with the quantity. So I have a trick to eat a small amount and still feel full. I just soak it in water.

For my breakfast I need:

1/2 glass of oat

1 Glass of water

1/2 Glass of unsweetened soya milk or unsweeteded almonds milk

I mix the water and the oat in a pot and let it soak for 15-30 mins. Then I will add the milk and just cook it. To make it a bit sweet you can add honey, but I used sweeteners, 3 of them.

So my breakfast will look like the pictures below.

 

 

By the way, I use one tea spoon of vegetable oil to do my eggs.

Bon appetit!

Please leave a comment or give me tips on how you do your breakfast.
Please do just my blog.

luv u doll!

xxx

My Workout Part 2

In my previous post I talked about my workout when I started. With time I was able control my breathing and exercise more. But it takes time and it is not adviced to started running hours and hours when you have not been exercising before. And whenever I don't exercised for 1 day or more, I always start slow before increasing the speed and the time.
So my workout after sometime changed to a more challenging and demanding. See below

-Running for an hour
-Cross trainer for 45 mins
-Bike for 15mins
-weight for 15 mins

I did the above workout routine for a long time and for 5 to 7 days a week and I ended up having the overtraining syndrome without even realising it. I personnaly will not advice anyone to workout this much.
After sometime, I become very bored of the workout and I needed to make some changes and I have. If you read my old post, you will see that I have a new workout. I will talk more about it in another post. But I most say that in this workout I do different training each day and I will not get bored easily.

There you have it my lovely people. Please do leave a comment or questions. Have a nice bank holiday.
xoxo

PS: Excused my English...my first language is French. And to French people, please leave comment in French.

My Workout part 1

Hello everyone,

Today is bank holiday and my gym opens at 9am. So I decided to go a bit later.
Now I had people sending me email to find out about my workout. For those you read my old post, I have now changed my workout.
I started working out in 2007-08. And below is what my workout used to be

-Jogging 30mins
-Cross-trainer 20 mins
-Bike 10 mins

As you can see my workout was simple and for just an hour. At the time I was not thinking of eating healthy. It is only with time and research that I started eating healthly and before I knew it my clothes started becoming big and I was running more than I used to. The most important it's to take it as a lifestyle.

Cardio day with HIT(High Intensity Training)

Hello girls!
It's friday yayyy! We love fridays because the week-end is here. But what is up with this April showers?  I don't know about you, but as for me I have enough. I need the sun to be out already...
Today is a HIT(High Intensity Training). As you may know when I started working out back in 2008, I used to do HIT. But since I changed my workout routine two weeks ago, I do less cardio. So I have decided to do HIT because I feel like I need it to burn some stubborn fat. Here is what I'm going to do today.

1 hour run on the treadmill
20 min on a Cross trainer without the hand
45 on crosstrainer with hand

I will do another 30 mins of weight just to work out my back as I have not done that this week.

I know it's sound too much, but it works for me. And I will not to cardio during the week-end.
I will do all of this at a medium intensity level. Nothing crazy.
Please before starting your weight loss journey, check with your doctor to make sure your body can handle all of this. Always do it gradually and at your pace. Don't go running for an hour because CocoNyanga does it. I first started with 15mins, then 30mins, now is an hour.

Right now I'm not feeling to great but I still hope to be able to workout. It was very cold yesterday and I feel like I'm coming down with something. Hopefully, working out will help.


Please leave a comment!

Alright my lovely ladies??

Luv u all!!
PS: I looked up for some workout video on you tube to share with you, but could find one that I like.
oohh! I before I forget, look out for the next post as I have finally scanned one on my old picture from 2007.

Saving Money and keeping Fit at Home

Hello Dolls!
Just two more days before the week-end and I hope you all have a great half of the week.
In my last post and all most of my posts I mentioned how I go to the gym. However, if you are short of cash for gym membership or are just to busy to hit the gym, you could workout at home.
There are so many ways you can keep fit at home. youtube has so many videos on how to exercise at home. But if you are worries about doing some cardio, going jogging is a great cardio.

If you can't go jogging, you can skip the rope. I did some research and I found out that you burn more calories by skipping the rope. Impressif isn't it?
Some days I'm so tired to go to the gym so I will workout at home. For that I have dumbells that I bought from argos for £9.99, a Gym ball from Next £10 and a map. Oh I also have a skipping rope from argos.
That is all I need and when I do it right, I sweat a lot.
If you decide to workout from home, try and workout out different muscle each day for at least 30 mins.

How this short post help!

luv you all.
xoxo

WE ARE WHAT WE EAT/MY HEALTHY DIET

Every day we hear nutritionists saying we are what we eat, this is so true. If you eat burgers and chocolate and chips all year round don't be suprise to go from a size 8 to a size 14 in just one year.

 Loosing weight requires a huge commitment and motivation. In fact it is a new life style altogether. I never look at keeping fit as a diet but as a lifestyle. I know what it feels like to go to Zara, thinking I'm a size 12 and the 12 doesn't fit. Not being able to wear what you want or feel sexy. All depends on what you put in your mouth.
When I started exercising back in 2008, it was hard and the hardest bit is the eating habit. Like most people I crave for carbs and we don't have to stop eating carbs all together, but we need to eat the good carbs(will post more about it).
My new healthy diet is about gaining more lean muscle and possibly less body fat. I'm now following some diet tips on bodybuilding.com(great stuff there). It's important to say that I have a low metabolism and my current diet helps increasing it.
Now, I eat 4 to 6 times a day depending on how busy I am. You will have to figure out what works for you depending on how busy you are.

Wake-up a 6:30, now at this time of the day it is quite impossible for me to eat anything before going to the gym. But if I exercise in the afternoon or evening, then I will eat an hour before hitting the gym.

 Workout 7am-9am Post-workout meal: Meal 1

one scoop of 100%whey protein (chocolate flavour)(120 cal)
 half a glass of oatmeal(I meseare half a glass then I soak it for 10 mins before cooking)
and 5 eggs white(optional)
1small Apple

 Meal 2 (LUNCH)
1 serving of carbs(sweeet potatoes, or brown rice)
1 serving of protein (chicken, or fish)
 unlimited vegetable.
 Meal 3
 2
Turkey muffing(Protein)
carbs(3 rice biscuit, organic)
unlimited vegetable
 Meal 4 
Lean meat (tuckey or chicken)
sweet potatoes
Meal 5
5 eggs white
Vegetable
or a soup

Something I will eat an apple before going to bed because I will be going to the gym first thing in the morning.
The aboe meals may seem a lots, but the sizes are not big at all. And if you can't eat 5-6 times then you can eat 3 medium meals and 2 small meal. 

Now as for the portion I will do another post. However, I do eat depending how my body feels. When hunger stike between meals I will take a small apple or 5 almonds nut. If like me you like nuts, it's important to not overeat it. As you can see in my meals, after my breakfast/postworkout meals I eat lunch. well this is because as you can see my breakfast is quite a lot. my breakfast if very important because I feed my muscle and gain my energy for the day.If you live a busy lifestyle, it's important to plan you meals ahead. Yesterday I saw some smal container in £1 shop that can be taken to the office or school, work. I DRINK 6-8 GLASS OF WATER A DAY.
Please leave a comment and share this blog on you facebook page.

New Challenge and new Workout

For the past years I have been doing more cardio than weight lifting. And I have lost a lot of weight. I went from being a size 14-12 to now being a size 6-8. However, I now think I should go to the next level: weight lifting. So I did some research and came across bodybuilding.com. The site have all I needed to know. But because they sell their own products and also because I live in the UK I looked at other website and healthy eating website. The key to have the perfect body or to reach ones goal is first and formost healthy eating, knowing when to eat and to listen to your body. I still go to the gym in the morning. But I know do more weight than cardio, eat smal meals 5 times a day and drink lot of water. In my next post I will give my workout and eating habit in more details. Off to the gym now. Have a good days y'all.