30-minutes HIIT at home

How to motivate your partner/friend or relative to workout? Hold the training for them together!

Today we have done a high-intensity interval training at home. We have spent just 30 minutes and it was a lot of fun and calories burned. Our red faces and sweaty bodies were great measurements of effective workout.

You will need a space at your home (we’ve moved some furniture temporary), two mats, two dumbbells (we have two dumbbells 5 kg each, but this is optional), and stopwatch. There are exercises, which I collected in the list for this HIIT. Perform each exercise for one minute with five seconds rest between exercises in the circuit. And then have one minute rest, and repeat each circuit three times.

Circuit #1:

1.1. Jumping jacks

1.2. Sumo squat with dumbbell

1.3. Mountain climbers

Circuit #2:

2.1. Burpees

2.2. Elbow’s plank

2.3. Jump lunges

Circuit #3:

3.1. Oblique side plank with rotation (right side)

3.2. Squat jumps

3.3. Oblique side plank with rotation (left side)

Cool-down: walking on the place, breath in and out, static stretching of arms, chest, back and legs.

P.S. There is just the list of exercises in a proper sequence. Please, google the technic of each exercise before you start.

How to reach a regular fitness?

1. Push yourself to go to the gym or do other sports during first 6-12 months;
2. Keep a strong discipline and willpower;
3. Enjoy small results and love yourself more and more;
4. Remember about the future and the quality of your life which increases by proper fitness and health food;
5. Make photos of yourself in an underwear every two weeks in the same day and compare these in different periods. Enjoy results or be honest and correct your nutrition plan or/and workouts;
6. Listen and feel yourself. Have a rest;
7. Finally enjoy fitness as your lifestyle habit.

Food and activities in the travel: Israel

Photo by http://yuliyamazilova.com/

They said Israel is a second home of start-ups after Silicon Valley now. This place definitely inspired me a lot by fresh ideas, new plans and challenging tasks. But what I liked most was people’s ability to live life here and now: just being yourself, walking, socializing, dancing, smiling and enjoying tasty food.

Food in the travel

•  Mediterranean cuisine is famous for its long positive impact on life expectancy. I could easily find both delicious and healthy food (fresh vegetable salads seasoned with local olive oil, fish and seafood) in any local cafe.
• But... I had to abstain from eating up, even the most delicious and healthy dishes! I have discovered that food helpings tend to be really hospitable in Israel: three times larger than the average ones in Russian and European restaurants.  Here I experienced my first cheating day of not finishing the ice cream, as one scoop turned out to be much bigger than I had been used to.
• I was really pleased by beverages variety. For instance, this is possible everywhere in Israel to select from coconut water smoothie, soymilk coffee, mint and lemon tea, or fresh juice. Actually, I encountered lots of fruit shops in every city I visited: Tel Aviv, Jerusalem, Bat Yam and Haifa. 

This is just one scoop of ice cream with one flavor in my cup, and two flavors on the cup of my friend 

Activities

• The trip was rich with strolls about Jerusalem, Tel Aviv and Haifa. My mobile pedometer would register approximately 18 000 steps daily for three days running.
• I took my time to practice in-home yoga before breakfast.
• My friend suggested our cycling tour along Tel Aviv shoreline. To tell you the truth, bicycles were not the most comfortable ever, but cycling truly accelerated our movements, contributed to diversity of sights seen and filled our day up with brand new emotions and experiences. 

• When planning my trips, I always google good gyms and yoga classes or ask my friends and acquaintances about such places. It was my friend Katya this time, who took me to the Russian-speaking morning yoga meditation class, which took place at a sea view classroom.
• I had spare time for gym on Shabbat. But Shabbos, or Shabbat is a holy day when Jews refrain from work activities. That’s why I quickly designed a training program for the open-air workout. In the morning Katya and me had one-hour boot camp in front of the sea. It is noteworthy that there is plenty of space for those who want to train at the seaside. 

You will be able to find out more about that training program of mine in one of the following posts.

Raw coconut&mango breakfast

Good morning!

I’m so glad to come back at my home and kitchen after long trip! Love cooking healthy food and, of course, eating it then!

Thanks Nutritious&Delicious for the inspiration to cook a super tasty, 100% raw breakfast. The original recipe is here.

I’ve changed the recipe a little bit due to the ingredients at my kitchen.

I put for two cups:

• 1 mango,
• 1 glass of homemade coconut milk,
• 10 teaspoons of chia seeds,
• 2 teaspoons of organic date syrup from Israel.

The taste is amazing! Thanks Nutritious&Delicious!