Size Zero: Meine Woche 3 & 4

Hey meine Lieben,

es tut mir Leid, dass so lange kein Blogpost mehr kam. Uni, privater Stress, Haushalt, Weihnachten und Silvester haben mich komplett im Thema Time-Management aus der Bahn geworfen. Weil viele von euch mich danach gefragt haben, möchte ich meine Erfahrungen zu Size Zero fortführen. Also wie sah meine Woche 3 und 4 aus? Wenn ihr mehr Bilder sehen wollt, dann folgt mir auf INSTAGRAM   

Wie ich bereits in meinem vorherigen Post (Link) erzählt habe, geht es nicht um "Size 0" zu erreichen, sondern innerhalb von 70 Tagen seine Topform mit Hilfe einer low Carb Diät zu erreichen. Das heißt Gewichtsabnahme, Muskelaufbau, Definition und nicht Kleidungsgröße 32. Schaut mal bei ihrer offiziellen Seite vorbei :) (Link)

Training:
Der große Muskelkater von Woche 1&2 blieb aus, obwohl das Training an sich weiterhin kurz (ca. 45 Minuten) aber sehr intensiv blieb. Meine Lieblingseinheit war eindeutig die Pusheinheit. Aber auch das Bauchtraining war sehr anspruchsvoll, wohingegen ich das Gefühl habe, mein Beintraining sei von mir intensiver gewesen.

Essen:
Meine geliebten Kohlenhydrate fielen nun mittags und abends komplett weg, daher begann die verzweifelte Suche eines Nudel und Reissüchtigen nach einem Ersatz. Von Thunfischpizza bis Oopsies wurde alles ausprobiert und nicht alles schmeckte leider :D Ich muss zugeben, dass ich in der ersten Woche eine kleine Pizza auf einem Konzert gegessen habe. Diese Wochen standen keine großen Events an, so dass mir die Ernährung trotz des vielen Experimentieren relativ leicht viel.

Mein Lieblingsessen: Meine Quarkkuchen
Meine Stimmung: euphorisch, sehr experimentierfreudig

Quarkkuchen mit Nektarinen

Social Life:
Wenn man nur einmal Kohlenhydrate, also morgens, essen kann, dann stresst das schon ein wenig mit Freunden weg zu gehen oder wenn ich zusammen mit meinem Freund kochen will. Man will sich ja nicht komplett isolieren und am ende findet man auch Kompromisse, aber ich muss trotzdem sagen, dass private Treffen nicht stressfrei sind. Man macht sich einfach so viele Gedanken, obwohl die Treffen dann doch gut ablaufen.

Wenn ihr mehr Rezeptinspirationen oder generell Fitnessmotivation braucht, dann schaut mal bei mir in Insta vorbei! :)    


Alles Liebe,

Now You Can Have A Stressful Full-Time Job and Still Love Every Day

Hello everyone!

How are you?

Today's post is about a slightly different topic inspired by my latest job experience during holidays. I want to show you how you can get the best out of your day and personalize it to your purpose so that you enjoy every single day even though you are working full-time. I know, that I am still a student, however, I have followed this plan during my job experience, therefore, I can say that it works! Thus, there are no excuses for not working out anymore as this plan provides you enough time to workout every single day. 

Of course, this day plan is personalized on me and on the time it takes me to go to the office, but by waking up earlier or arranging some things here and there, this plan'll also be appropriate for you. I also pushed the workout in the morning as I have experienced that it can be sometimes hard to leave the office whereas it does not matter that much when you come a bit later in the morning. Also you have a lot of energy in the morning and will have an incredible feeling for the rest of the day.

Detailed explanation

7 a.m.        Wake up, have a cup of coffee & put on my workout clothes

7.30 a.m.   Go running // HIIT Training

8.30 a.m.   Take a shower, get dressed, apply make up & have a protein shake while heading to the tube

9.45 a.m.   Arriving at the office & start working

12 p.m.      Lunch break - going e.g. for a salad with protein or wrap

1 p.m.        Continue with my work

6 p.m.        Quitting the office and going home

7.30 p.m.   Have a dinner e.g. Pasta with vegetables and pepper

9 p.m.        Hobby // Relax Time e.g. watching TV, reading a book or just spending time with the beloved

I try to go to bed at about 11 p.m. in order to get 8 hours of sleep, but it doesn't always work. However, you still have the weekends to get a good amount of sleep :) So I hope you found this helpful. Keep in mind that obviously, there have to be done a few arrangements regarding your personal situation, but I think it is really important to workout regularly even though you are working full-time in an office.

Do you find it hard to workout when you are working full-time? 

Wish you a perfect day!
Love,

Runners Are More Attractive - 10 More Reasons To Start Running

Hey everybody!

How are you?
Inspired by the fact that I have become a runner and feeling the first positive aspects of running only after one week, I want to encourage you introducing running into to your weekly workout routine. After watching Chariots of Fire last night, I just had to write this post, so here are 10 motivating reasons why you have to start running RIGHT NOW. So let's start.

1. Running improves your health

Probably the most important reason to start running is the fact you improve your health so much. Here are some facts: Running strengthens the heart, ensure the efficient flow of blood and oxygen throughout the body, decreases your risk of a heart attack as your heart gets stronger, reduces your blood pressure if it's above normal, strengthens lungs and bronchi keeps high cholesterol under control, improves your immune system, reduces effect of diabetes, increases bone density, which can fend off osteoporosis.

2. Runners are more attractive
Regular runners report that their attitude has changed as running increases their confidence and self-esteem especially by setting specific goals. You'll realize that you'll become a lot more positive and happier in your life, some notice that you are more sociable than usual. Also studies have shwon that runners are more patient, balanced, optimistic and happier than non-runners. PErsonally, I have really experienced this change.

3. Set a specific goal
Some people find it hard to train without any specific aim or intention. However, running provides you a huge variety of competition starting with races, 5K, 10K or even a marathon. Setting a specific goal can really boost your motivation to run and you become even better.

4. You sleep better
Something that I have really noticed after the first run is that my sleep has improved so much even though I don't feel extremely exhausted after my run.

5. You get more energy
Running strengthens and clear the body and the mind. Running not only refreshes but also gives you energy and increases your ability of concentrate. Consequently, it gives you a great memory and good concentration during study, work or daily tasks. This is another point that I have definitely experienced.

6. The best calorie burner
Even though the exercise is pretty simple. running burns the most calories with an avergae of 705-865 calories in an hour. So this is the perfect exercise if you want to lose weight / fat which can be even improved by doing interval training.


7. Experience something new and explore your area
By introducing running into your workout schedule, you will be able to break out of your daily routine and get your old excitement back. Also, by searching for running tracks, you can explore your area and become aware of new places, your neighbours, the nature and the beautiful weather.

8. Running helps with stress relief
As many other exercises, running is great as a stress relief an can cure emotion strain and mild depressions. People who exercise are generally happier than those who don't, whereas I personally have experienced that running really clears the mind and thus, is perfect for relieve some stress.

9. Meet people through running
People who say that running is a lonely sport, but that's totally wrong. Some prefer the quiet and solitude of running, others use this time for social connections. In many cities there exist running clubs where people meet in order to run together so that they motivate each other and can accomplish goals together, so you can make really good friends there.

10. Running is versatile and inexpensive
In order to run, you only need a good pair of trainers and then you can step out of your front door. There is no expensive equipment e.g. a bike needed, so it is an exercise for everyone. You don't need a special place, you can choose your own running tracks and there are tons of different tracks around your house, which makes every running session so versatile. Also, when you are traveling a lot, you can just pack your running shoes and you are ready to run at your destination.

 So these were my Top 10 Reasons To Start Running. There exist a lot of good reasons why you should start running, but I thought these were the most interesting. Anyway, just crap your running shoes and give this exercise a go. Choose a nice running track on a sunny day and don't think too much, just start running with some walking breaks in between.
I hope you liked this post and tell me whether you go running?

Wish you a wonderful day! 

Love,

See How Easily You Can Become An Athlete

Hello everyone!

How are you? I hope you all had a lovely Easter and enjoyed spending some time with your family, relaxing a bit and eat a lot of chocolate :) Well, when we are just talking about chocolate resp. nutrition resp. fitness, I want to share with you the most surprising development that has ever happened in my life. Yes, I never thought that this will ever happen in my life as I absolutely hated this certain exercise and laughed at all these people in the park. So what am I talking about? What a hard question considering the title of the post :)

I started running! 

Yes, this really means a lot for me and I still can believe how that happened. However, for a few weeks the idea of running started to fascinate me considering the ability of the body to build up such a condition that you can run a marathon. The idea of just running right out of the position where I am and  not feeling the urge to stop for 20-30 minutes is so incredible and is also a natural ability if one regards the "water runners" in the desert.

Additionally, you only need a good pair of trainers, thus, absolutely everybody can do it. Running outdoor really clears my mind and delivers such an amazing feeling of freedom. It is also a high calorie-burner and forms a lean and tight body structure.

I plan to incorporate running in my workout plan while balancing out strength / HIIT Training with running. So my plan is to go running three times a week and to do HIIT training three times a week too or when the weather is really bad. I am not sure whether this plan makes any sense and firstly, I have to test it out, but I will five you a fitness update later. As I already have a base condition, I don't want to start with ZERO, nevertheless, I know that I won't be able to run 30 minutes in high speed straight through, so I want to slowly increase the length and speed of my running section starting with medium speed for 20 minutes.

So this was my surprising progress or change in my fitness routine (at least for me). I am in such high spirits and have so much motivation which I haven't had for a really long time. It also helps me focusing even more on my diet!

Please tell me, do you go running and what do you like about it?

I wish you a beautiful (running) day!

Love,

My Fitness Wish List!

Hey everyone!

How are you? Recently I have been under a complete fitness motivation and definitely want to push my fitness and my body shape to the next level. I think it has something to do with spring time and the increasing hours of sunshine, because I have so much more energy and motivation to fulfill any task. As I am also in a huge shopping mood after my learning time, I combine these two aspects and want to show you my current fitness wish list. It goes without saying that I am not able to buy all of these things, but hey, we can all dream a little bit.

Pants & Shorts

I personally prefer to wear shorts that are not to form-fitting when I am doing my HIIT workouts, however, when I am going running outdoor, I also go for some tight pants especially during colder days. My preferred brands are Nike, Puma and also Reebok as Adidas shorts don't have ribbons to tighten themselves.

1. Nike Rival 2" Running Shorts from the front (Link)
2. Nike Rival 2" Running Shorts from the back with zipper (Link)
3. Nike Engineered Print Running Tights (Link)
4. Nike Tempo Graphic Running Boyshorts (Link)
5. Puma Sweat Shorts (Link)
6. Puma Tech RCVR Long Running Tights (Link)

Tops & Tanks

In terms of tops and tanks, I don't have any favourite brand and often go for normal tank tops from H&M. Nevertheless, I love these tops with bright colours which are transpiration-absorbing especially the ones with a razor back. Additionally, a windbreaker jacket is perfect for running outdoor.

1. Adidas Women's Climacool Training 3-Striped Trank (Link)
2. Adidas Women's Climacool Training Core 3-Stripes Tee (Link)
3. Adidas Women's Supernova Support Tank (Link)
4. Adidas Women's Response 3-Stripes Windbreaker (Link)

Trainers

Having a good pair of trainers that suit your feet is essential when doing sport especially when going running because the shoe gives your feet the required stability and protection for your joints and ankles. I highly recommend doing a walking analysis in your local professional running store in which they calculate whether you have a neutral pronation and overpronation or an underpronation. I have a neutral pronation, so that I don't need any special support and can wear a neutral trainer. So here are my favourite choices.

 

1. Asics Cumulus (Link)
2. Asics Nimbus (Link)
3. Nike Free Run +3 (Link)
4. Nike Lunarglide +4 (Link) *can be customized*

Other items

         

I am also really keen on buying some weights as this really intensifies your workouts and builds lean muscles. I intend to start with 2 kg as I am already training with 1,5 kg. And lastly, as soon as the ZCUT Program created by Zuzka Light will be available for Germany, I am the first who will buy it. 

So this was my fitness wish list which started with three items and slightly extended. We will see which of these items will find their way into my basket and what my budget tells me to do :) So keep an eye on any fitness haul in the future. 

Do you also have more energy in spring time?

Wish you a wonderful day! 

Love,

My Celebrity Fitness Inspirations

Hello guys!
As a lot of you have asked me how I stay motivated with my workout routine and my whole fitness, healthy lifestyle,  I have already written a blog post about my general motivations concentrating on "normal people". You can read this when you click here. However, today I want to show you my celebrity fitness inspirations. First of all, no this list doesn't include Gwen Stefani, because her body is extremely toned, but a bit too intimidating on me as I could see her as a real inspiration even though her body is obviously extremely toned.

Cameron Diaz
Cameron Diaz has a joyful attitude and has with her 40 years an amazing body. I really like that she wants to be healthy and fit and not skinny and dead looking. I even heard that she is planning on writing a fitness book which I am really looking forward to.

Ashley Greene 
The Twilight-star turned out to have an amazing toned body during the last years. I really love her defined and visible muscles.

Gwyneth Paltrow 
Some people call her being to fitness and health addicted, but I like this kind of lifestyle. I even hope that I will receive her book "My Father's Daughter: Delicious, Easy Recipes Celebrating Family & Togetherness", because I love her concept of eating normal meals and treats but more on the healthy site.

Jennifer Aniston
Jennifer Aniston has such a lean body caused by her workouts and yoga routine. I think she also seems to be so confident in here body and looks really healthy.

Jessica Biel
Jessica's fitness level especially her arm muscles can be quiet intimidating, but her strength and powerful appearance is absolutely breathtaking.

Anne Hathaway
Anne Hathaway is the perfect mixture of feminine and athletic features. She looks toned, lean but still womanly. Really inspiring!

AnnaLynne McCord
And finally the most perfect body in my opinion: AnnyLynne McCord. Why does a person can have such a perfect body? A great thing about her and Cameron Diaz is that they also have to struggle with acne problems, but that is another topic.

This inspirations doesn't Pippa & Kate Middleton and the Victoria's Secret Models or any other model on purpose, because I think, they don't transfer the right body image for a normal woman. I think one should look athletic, strong, fit and confident and not weak, pale, skinny and unfeminine. So I hope you liked this post and comment below who is your celebrity fitness inspiration?

Wish you a wonderful day! Lots of love,

My Fitness & Diet Update + Personal Weight Loss

Hello guys!

Not so long ago, I gave you an update on my fitness and sport routine what I do to stay fit. However, today I want to give you another update on this topic, because not only my fitness philosophy and aims have changed but also my fitness routine and my diet. With this routine I am convinced that I have reached an higher fitness level. If you want to know how I stay fit and toned, then keep on reading.

Diets & Weight Loss - Trying to Capture A Myth

Hello everybody!

During this time of the year companies and all magazines will publish their recent diet and weight loss programs after the comfortable christmas and winter time. Did you know that the fitness and diet industry is one of the most profitable branches? Thus, it is hardly surprising that all of them try to make the most money by promising the dream body or the most amazing weight loss, of course, ONLY with their program.

There exist ton of different fitness and diet programs starting from extreme crash diets, extreme diet changes like Atkins Diet, Dukan Diet, Vegan or the controlled healthy eating program symbolized by Weight Watchers. However, after watching and studying all of these programs, I came up with this main rule that is the base of all diets and the key to weight loss and getting healthy: diet and fitness / income and outcome have to be in balance!

My beautiful graph :)

This is so simple that I found it hard to believe, but all these programs use this basic rule in different ways. Whether they decrease the income dramatically like in a crash diet, change the substances of your income completely like in a Vegan diet or just have a program that gives you a controlled eating plan like Weight Watchers. However, they are all not a miracle. They can help you by motivating you, by giving you an idea of what to eat and by keeping you on track with your diet, but you don't need them to lose weight. You can do everything on you own! 

So let's have a look at your diet, at your food:

When you want to lose weight the simple thing is that you have to eat less which means controlling your portion size. You don't need a super-size menu, just eat as much as your body needs. When it comes to what to eat, then it's easy to say to eat healthy. Basically, this means to avoid lots of fats and an one-sided diet and to replace it with a clean diet with lots of veggies, fruits and "white" meat. The key to every diet is moderation, because nobody can scratch all sweets out of its diet, so always keep your discipline and control so that you can allow yourself 1-2 pieces of chocolate and not one bar.

Fitness:

Even though fitness is claimed to be the key to weight loss, only 20% of our fitness influences our weight. 80% of our weight loss is influenced by our diet! However, if you want to lose weight and get a defined and lean body, then you have to do sport. I do HIIT workout our Zuzana Light's amazing workouts (Link) about 5 times a week, but again, it's not about a certain program. The basic rule is that you find an exercise that incorporates strength and cardio and that you like and thus, it becomes a part of your routine. 

The main thing is that you keep income and outcome, food/diet and fitness in balance. Allow yourself some treats, but keep everything in moderation and keep the overview of what you are eating. When it helps you, then you can write it down. 

Nevertheless, keep in mind that you don't need one of these expensive diet and fitness programs which lead to the yo-yo effect in the worst case! Weight loss starts in your head and with these two factors that have to be in balance, everyone can lose weight on it own for free!

I hope you liked this post and tell me whether you have had any experiences with diets?

Wish you a wonderful day! Love,

10 Little Secrets

I was tagged on twitter to do this tag and because I think it is really interesting I am going to this right now. I tag everyone who is reading this post and please leave me a comment where you wrote your 10 Little Secrets. I am dying to know your answers! 

1. What is one product that makes you feel like a million dollars?

This is definitely my Chanel Lipstick from the Coco Rouge line in the shade Mademoiselle. I think the packaging looks absolutely luxurious!

2. What is your skincare secret? / A passed down skin care tip

Use as less products as possible! I used a lot of different products in my skin care routine during the last years and I never was happy with the result. Now, recently I just cutted down my skin care products to the basics. I just use makeup remover, cleanser and moisturizer and I am super happy with this.

3. Share your hair care secret?

Use as less heat as possible on your hair. I don't style my hair the often with a curling iron or a flat iron. However, I used to use a blow dryer every single time after having a shower. For a few months now, I let my hair air-dry and this really prevents slip ends and also, the hair starts to grow much faster.


4. What is your biggest diet rule?

Eat every thing in moderation. It doesn't make any sense when you say: "I'm not going to eat any chocolate!" or "I cut down all carbs!" Because when you do that, you will have a craving for this and stop your diet. Do a compromise with yourself and eat carbs or chocolate, but just a smaller portion.

5. Any workout tips?
Find a sport that you really enjoy and do this sport regularly. It doesn't make any sense when you do a full body workout of 60 minutes once a week and then you have a rest for two weeks. Find a realistic routine, because only this will show any results.

6. Which perfume is your secret weapon?

I absolutely love the Dior Miss Chérie. Every single time when I wear this, I get a lot of compliments (also from men). I think this is the perfect mixture of a floral, female, and elegant scent.

7. Show us a clothing item of yours which always turns heads

The picture doesn't show the colour that well, because it is a really intense turquoise dress from H&M. I really like this dress, however, I always feel a bit observed when I wear it.

8. What is your most treasured piece of jewelry?

Most of the time I wear earrings and these are my favourite ones. Both of these earrings are from a local store in Munich. I received them as a gift, thus, unfortunately I don't know how much they have costed. 

9. Who is your style crush?

I really like Lookbook.nu there are so many people that have an absolute breathtaking style. Celebrity-wise I really like Blake Lively, Rosie Huntington-Whiteley, Kate Moss and Leighton Meester.

10. Tell us something we don't know about you

My favourite spread is liver sausage with sprinkles :).

Hope you liked this tag and I wish you an wonderful weekend!

4-Minute Workout + More Make-up Tutorials

Hey guys!!!!

This evening... sorry last evening :) I did this fabulous workout which takes you 4 minutes, but it is really brutal!! I don't want to make any advertisement and I definitely don't get money for this, but these workouts really changed my life!

Please check that out: Bodyrock

I have always hated to go into the gym, because they are all starring at you like idiots and these workouts have one equipment: Your own bodyweight! Isn't this fantastic??

Anyway, I wanted to announce my next makeup tutorial inspired my celebrities. If you have any wishes then just write me a comment/mail!

See u!! xx

Super Tipp!!!!!

Hey everyone!!!!

I just want to give you a quick update about my workout. The thing is that I don't go into a gym.. I don't think that this is bad for someone, but I just don't like the gym when all the people are starring at me :D So I started doing some workouts which I found on youtube and I notices that they are incredible good and I gain lots of strength and muscles. After a while I suddenly noticed that this youtube channel is a "side video" to a much bigger website and that this website is connected with a huge community! Before I have known that this is very popular, I really started this workouts without any prejudges and loved them on my own.

Because being for 100% convinced on my own that this is a VERY good thing, I want to show you this site: www.bodyrock.tv When you are starting this workouts you are a "Bodyrocker" and I think this type of building a community is really nice ;)

I'm doing this workouts now for four months and my body completely!!! transformed! Before I had started I wasn't able to do ONE push up and e.g. yesterday my workout contained 42 push ups and all did them all!!!! I can really feel & see the muscles on my arms and legs and when I tighten my stomach I can really fell there muscles.

I won't say all these things when I am not REALLY convinced of this!!!!

My workout routine is that I do my daily workout. This isn't always the one which Zuzana, the trainer, introduces on her website, the most of the time I'm doing an older workout which I want to do. And I think you should always to want you want! I had the experience that when I'm doing a workout which I'm very glad about doing it, then I'm able to push much harder to get better results. Also, I always write down my score, because after a few months I can do the workout again and I'll try to beat my score. I have to admit that I have improved my score in every single workout I have done before!!!!

It really helps you to get in shape in get a better feeling with your body!!!!!

xoxo