How do your work out correctly?

There are many ways how to do exercises, but I think that it depends on your health and your body's possibilities. I have it easier because my boyfriend is a personal trainer. I can say- a treasure at home. In the summer I prefer outdoor training, but in winter Kuba devotes me a lot of time to exercising at the gym. THANKS TO HIM I have mastered the correct technique of doing exercises, which is very important in my case. In the past I had more than a dozen operations on the knee, shoulder joint and spine. That’s why I have to be very careful about my health. Of course, at the very beginning I practiced alone, which unfortunately ended with pain for many days. Since I have been practicing with Kuba, I have learned a technique, I don't complain about health problems. Therefore, according to me, it is very important for everyone to be under such protection, at least at the very beginning. Many of you will say that it is expensive and that you can find exercises on the internet, but it is true that we don't control our body in 100% and often we don't realize that the exercise is done wrong. It is worth investing in your health because bad exercises can expose you to lose your health.

One day diet.

I'm excited about reading newspapers about health. Last discovery: Women's Health. Except for curiosities, I found interesting recipes for healthy food, ways to lose weight and how to do exercises correctly. Many of us play sports, but you don't know that you can do it wrong. But about it, maybe next time. Now, I will present you my diet plan for today. Have fun!

I don’t practice it if there are any contraindications for the doctor. Everything I present is done in consultation with my doctor.
Expected Results: You can expect to lose 1-2 pounds in a single day using this diet.

The 1 Day Diet

Breakfast: 1 Egg, boiled (hard or soft)
1/2 Grapefruit (no sweetener)
1 cup black coffee (no sugar, no cream, artificial sweetener is OK)


Mid-Morning Snack: 2 Triscuit Crackers each with 1/4 slice of american cheese on them. 
1 cup black coffee (no sugar, no cream, artificial sweetener is OK)


Lunch: 1 Can of Tuna Fish
3 half-stalks of celery (no salt)
1 cup black coffee (no sugar, no cream, artificial sweetener is OK)


Dinner: 3 ounces of skinless chicken or fish
6 broccoli or cauliflower florettes
1 cup black coffee (no sugar, no cream, artificial sweetener is OK)

EXAMS AND SEE

With the start of June, exams are approaching. Both me and Kuba devote all our free time to learning. 

However, the last few days we decided to relax. Four days on the beach gave a definite dose of energy before a hard month. Apart from lying on the beach, we made together a cycling trip from Wladyslawowo to Hel (35km). The next day we were in Leba to watch moving dunes. Lighthouse in Rewa wasn't missed by us,too. Kuba knows that I love see everything in each place where we are.

And what about Kuba's bike training ?? So Kuba traveled to Leba by bicycle (over 70 km). Of course, I'm not capable of such an effort so I took our car. I'm really surprised that I didn't die the day before when I was biking 35 km to Hel. In addition, Kuba could not abandon his hobby and did similar training every day.

My diet? She died at the end of my free time. probably this month will reign burger and pizza, and for breakfast bread. I can do nothing, I will lose it during holidays, it is a waste of time to cook, an English exam is much closer than I think.

First time in a good shape

Returning to my cyclist. The last races were not satisfying. Despite the great preparation, we aren’t  always able to predict everything.Today the fate changed. Kuba took 8th place out of 660 participants in the race. In addition, he stood on the podium in his age category. After the race, he told me that he is feeling that his shape gets back again. Undoubtedly, it is satisfying when the months of everyday sacrifices and trainings begin to bring the expected results.

 Congratulations and we are waiting for more! A 3 days race in the Polish mountains. (Imagine riding a bike in the mountains for 6 hours without a break. How do you feel? I will tell you in the next post about his impression.)

VEGE BROWNIE

Every day I spend a lot of time looking for new recipes. Although I don't eat sweets, I try to replace them sometimes with alternative things. Today I'm giving you a recipe for vege brownie, which is very popular in my family. I do it very often, usually once a week (my boyfriend loves healthy sweets).

Ingrediens:
millet 1 cup
soy milk (or other vegetable) 1 cup
dark chocolate (70% cocoa) 1 bar (100 g)
cocoa 4 tbsp
banana 1 piece
sugar or xylitol 1/3 cup
coconut oil 3 tbsp
potato flour 2 tbsp

Preparation: Millet rinse well with water and cook in 2.5 glasses of water for about 15-20 minutes (until it is soft). At the end of cooking, I add crushed chocolate.I add a sliced ​​banana, sugar / xylitol, cocoa, milk, coconut oil, potato flour and all together blend to a smooth mass.I put the mass into the greased baking mold (for me, 22 x 22 cm). I bake about 30 minutes at 180. degrees. After that I put it to the fridge for a min. 2 hours. 

Bon Appetit!

Something about me

Today I will change the main topic of my blog and I will say something about me. When I was a child, I loved all kinds of cakes and sweets. It has not changed. Unfortunately, as a child having a lot of sport, I didn’t notice the effects of excessive amounts of sweets. Before high school finals , the sedentary lifestyle and unchanging amount of sweets caused that I gained over 8 kg in 6 months. But after that, watching some photos from high school I was surprised, I wanted change something. But getting rid of unnecessary kilos is not so easy. I tried many ways, including returning to sport and apparent "limitation" of food. I’m not the type of person who can completely reject the majority of loved products and regularly visit the gym, that's why all this was not effective.
I lived in conviction that I have to accept how I look, even though I did not feel well with it. (I'm not saying that I was a hippopotamus, but 8kg difference  was visible to me and my relatives). A month ago, from day to day, I began to limit food portions and, of course, their calorific value. Already after two weeks, I began to feel much smaller hunger, and the weight dropped. Now, thanks to the beautiful weather, I do what I like, so I walk a lot and yesterday Kuba taught me how to skate! It still have to lose 4 kg to return to the "old" weight, but I know I can do it.

Lack of regeneration

Another busy week is behind us. Kuba profited the beautiful weather in the last few days, decided to ride a bicycle to work. Not a small challenge - every day over 100 km. All this to be ready for the first race of the Kaczmarek Electric series today. The competition took place in Rydzyna, near Leszno.  Last year, Kuba only rode short distances of around 25 km, this year he decided to triple this number, riding over 70 km on the Giga distance. (Nearly 4 hours) . Despite the fact that the result is quite satisfying, Kuba is not accustomed to return home without a cup or a medal in his pocket. However, the season has just begun. In my opinion, the fall of form is caused by too intense mode of functioning. I am waiting for the day when he understands that the daily training over 100 km and lack of sleep and proper regeneration are not good ways to achieve a succes.

First competition in 2018

On April 7, we're starting the MTB season. First competition: the direction of Sudety! It will be a very demanding race. Why do we start? Because for Kuba and for me it is a time full of work. From now on, we change the menu, and my person for the next few months gains another obligation which is the role of the manager. Hotel reservation, payment for the competition, finding the right transport. These are a few of many very important functions to make the season successful.  During Easter, I created a calendar until the end of June, from which it appears that only one weekend is free of competition. Such amount of trips and my studies at the same time won’t  be easy, so keep your fingers crossed!

Health problems

After two weeks in Spain, Kuba told me that he feels at the top of the form, full of energy to start the new season. He spent the next days after his return, riding bicycle and running.
 Last week, the trainer proposed him to check how his health actually looks. I think that Kuba didn’t expect such a turn of events but health tests for athletes showed something incredible. His body refuses to work properly!. From that day: a strict training ban. Sport Medicine Doctor said that an organism exposed to such an effort is not able to work for too long. This means that I have Kuba at home for the next two weeks, he is forced to be a couch potato! Despite the fact that I feel so sad, because of his health problems, It will be a good time I think, we don’t spend so much time together.

Hard characters

A two-week stay in Spain ends. On Wednesday, the team
will come to Poznan. Unfortunately, the 1500 km plan won’t be executed. Since
yesterday, weather conditions do not allow our cyclists for long workouts.
Today, they were surprised by the hail and a sharp drop in temperature from 18
to 4 degrees. The sky in one moment was covered with clouds, then it started to
rain and hail. Only 30 km to the hotel, but it is a big challenge in such
weather conditions. It required from our riders not only a lot of physical but
also mental effort. I can only imagine what they felt, driving at a speed of 60
km/h, in soaked clothes and a temperature of 4 degrees. I must say that the
cycling club should not refuse assistance in this situation. The three cyclists
were forced to return to the hotel alone after the club's head didn’t respond
to their requests. I think that it was extremely irresponsible, because they
were exposed  to  health- related problems but also to the risk of an
accident due to the slippery surface of the road.

14 days in Spain

Two weeks of vacation, for me and my mountainbiker. For 14 days I don't have to think to go to the store to buy bananas and prepare dinner in time. And what about J? He went to camp with his Cycling Team-Eurobike Kaczmarek Electric. Plan to carry out: 1500 km in 14 days. They have already 500 km for the last 5 days. Every day about one hundred. They call it a warm-up, because now they plan to go to the mountains. Can you imagine a  20 km uphill drive? I would give up after 1 km. You must  be a total freak to go on holiday to sunny Spain and deliberately cause suffering and exhaustion of the body. However, he is not alone! In the hotel where they live there are several cycling teams, and this small town- Loret de Mar is at this time a cycling town, not one of the Spanish resorts.