Margarita

It's been a while since I last logged my activities and food, but that doesn't mean that I stopped doing what I do It's been a hell of a winter season, relieved that it's over. Went on the most magical journey to Bali. Came back home and now I'm just relaxing and enjoying my summer with lots of good food (and sometimes not so good ), yoga, workouts, beach and snorkelling So that's it for the past months, now the update for today: Activities: morning Vinyasa flow - 45 min right next to the beach where I go, we have this almost vertical ladder with 138 steps (yes, I've counted them ), so the workout for today was 3 climbs and 3 descends Food: 4am - I had a peach craving, so I got out of bed and had one 8am - peach 9.30am - a handful of raw almonds mixed with raw cocoa nibs 12pm - watermelon 1.30pm - another 2 peaches 2.30 - melon 3.30 - tofu with raw cashew/zucchini pate; dessert: raw coconut cream with raw honey and carob powder 7pm - melon later - raw cashews

Sunday 12.12 Activities 10 min spinning Interval workout 10:30 in 6 tounds A: Lat pulldown/Cable crunch B: Overhead squat/Full contact twist C: Push ups only D: Pistols/Get up-roll over-to-puch up E: Sumo dead lift-high pull/Burpee-knees to elbows F: Pull through/Elevated push ups An one more superset which I can't recall Food Breakfast: Hemp protein* with coconut milk and mint cocoa* Midmorning snack: Pre-soaked oats with almonds, goji berries* and raw honey* Throughout the whole day: Big quantities of tangerines, grapefruits, apples (...it just felt like a fruit day ) Dinner: Haven't decided yet

Friday 10.12 Activities Midday workout: 100 skips 500 mountain climbers 4 min 22 sec 100 skips 50 horizontal pull ups 2 min 08 sec 100 skips 50 dynamic squats 1 min 04 sec 100 skips 50 crossed ankles "breakdance" push ups 5 min 23 sec 100 skips 50 burpees (no push up) 2 min 44 sec 100 skips 50 crunch tucks 2 min 22 sec Food Breakfast: Hemp protein* with mint cocoa* and coconut milk Lunch: Beets and cabbage salad with flax seed and olive oil Lentils cooked with onions DIY chocolate* Midday snack: Grapefruit Dinner: The leftovers from lunch Halvah Saturday 11.12 official opening of the ski season here Activities Morning workout: 100 skips 50 x 3 high knees/drop down 5 min 30 sec 100 skips 50 backward lunges with each leg, so a total of 100 2 min 35 sec 100 skips 50 hanging knee raises 2 min 45 sec 100 skips 500 running mountain climbers 4 min 47 sec 100 skips 50 turkish get up 4 min 10 sec 100 skips 50 s100 skipswiss ball bridges 1 min 49 sec 100 swiss ball crunches 2 min 20 sec 100 skips 100 elevated knee tucks 2 min 10 sec 100 skips Food Breakfast: Hemp protein* with banana and cocoa* Lunch: Beets salad with sunflower seed DIY chocolate* Dinner: Buckwheat with veggies Crackers with honey

...and addictive too , since I invented this recipe, I can't live without knowing that there are a few pieces in the fridge Oh, and here's what it looks like

Thursday's review: Activities Ashtanga/power yoga - 70 min I had terribly difficult yoga class today - I was soooo tired, I hardly kept myself from sleeping in the middle of it so I didn't do anything else today workoutwise. Food Breakfast: The usual hemp protein* shake with coconut milk and mint cocoa* Snack: Grapefruit - I used to hate those up until few months ago, now I can't imagine a day without one Lunch: Beets and green cabbage salad with sunflower seeds and olive oil Halvah Dinner: Lotus tea* Green gabbage and turnip salad Toasted rye bread with olive spread Crackers with raw honey*

It's really simple and it takes not more than 20 min You'll need: 75 gr raw cocoa paste (here you could add also cocoa powder or carob powder) 1 tbsp coconut butter 1 tbsp raw coconut cream 1 tbsp raw honey (or agave syrup) 1-2 tbsp chopped raw nuts (I usually use almonds) 1-2 tbsp dried cranberries, goji berries or other kind if dries fruits 3 dried dates First, you'll need to grate the cocoa paste and chop the rest of the ingredients. Put everything to melt (together) in hot water (do not use direct heat) and then pur into a flat pan. Leave in the fridge to cool for a couple of hours and then enjoy. Really simple, really delicious and healthy.

Wednesday Activities Afternoon Fluid powr yoga - 75 min Evening workout: In about 20 min: 100 skips 50 DB swings - alternating hands 100 skips 50 DB snatches - alternating hands, 25 each hand 100 skips 50 DB renegade rows - 25 each hand 100 skips 50 DB dead lifts 100 skips 50 walking lunges/biceps curls 200 skips Food Breakfast: Hemp protein* shake with coconut milk and mint cocoa* Snack: Oats* with nuts, hemp seed* and raw honey Afternoon snack: Sesame tahini with raw honey* Dinner: Fresh veggie salad with sunflower seeds and olive oil Halvah

Wednesday Activities Afternoon Fluid powr yoga - 75 min Evening workout: In about 20 min: 100 skips 50 DB swings - alternating hands 100 skips 50 DB snatches - alternating hands, 25 each hand 100 skips 50 DB renegade rows - 25 each hand 100 skips 50 DB dead lifts 100 skips 50 walking lunges/biceps curls 200 skips Food Breakfast: Hemp protein* shake with coconut milk and mint cocoa* Snack: Oats* with nuts, hemp seed* and raw honey Afternoon snack: Sesame tahini with raw honey* Dinner: Fresh veggie salad with sunflower seeds and olive oil Halvah

I will not post a summary for yesterday, as I had only 40 min of sun salutations yoga and nothing unusual happened food-wise. I took half day off, and went shopping and then cooking, so the only summary would be that I had a great day Today, Tuesday Activities Morning workout: 1000 skips 50 dynamic air squats 50 side step, crossed ankle push ups 50 DB walking lunges 50 DB burpee-row 50 prisoner get ups 100 mountain clinbers All for 28 min 02 sec (the push ups and the burpees slowed me ) Bonus exercise: Elevated legs mountain climbers - 60 of them Food Breakfast: Hemp protein shake* with coconut milk* and mint cocoa* Lunch: Green cabbage salad with sesame tahini DIY chocolate* Dinner: Steamed cauliflower with lemon and olive oil

My long awaited day off SUNDAY Activities 5 min warm up on the spin bike 20 burpee-knees-to-elbows 10:30 intervals in 6 rounds of: A: Lat pulldown/Cable crunches B: Parallel squats/Full contact twist C: Cable rows/Sumo dead lift-high pull 5 min on the spin bike with all out effort, then some bodyweight intervals: A: Elevated push ups/Mountain climbers B: Pistols/Turkish get up 30 more burpee-knees-to elbows Food Breakfast: Hemp protein* with cocoa* and coconut milk* Grapefruit Lunch: Cabbage/turnip salad (from last night) Steamed beetroot with garlic (also from last night) Home made treats with seeds and dried fruits Afternoon snacks: Tangerines Sesame tahini with raw honey* and lemon juice Dinner: Green cabbage salad Seitan* Crackers with home made blueberry jam*

Yeah, I just don't know how to describe them with simplier words, as they are combo moves, I hope it's not so difficult to get the idea of the workouts.

Saturday Activities Time challenge - 50 of each of the following: 3 jumping jacks/drop down - 6 min 10 sec DB walking lunges (50 with each leg)- 2 min 44 sec "Breakdance" crossed ankles push ups - 6 min 29 sec Crunch tucks - 2 min 32 sec DB alternating hands swings - 1 min 46 sec Mountain climbers (50 with each leg) - 1 min 21 sec Get up-roll-to-push up - 5 min 42 sec (the last 20 of the push ups here were from kneeling position, as I could hardly move at this point) Food Breakfast and morning snack: Hemp protein* with mint cocoa* and coconut milk Grapefruit Green tea with guarana* Lunch: Fresh salad with avocado, green cabbage, lemon juice, algae* DIY chocolate* Afternoon snack: Sesame tahini with raw honey* Dinner: Cabbage and turnips salad Steamed beetroot with olive oil and garlic Crackers with raw honey*

It's Friday again...good for those who don't have to work on weekends Activities for today: TOTAL YOGA DAY 1. Hatha yoga - 60 min 2. Fluid power yoga - 60 min - that's new for me and it almost killed me...looks so easy but at the end I could hardly stand 3. Hatha yoga - 75 min Food Breakfast: Hemp protein* with coconut milk* and cocoa* Lunch: Fresh salad with cabbage and beetroot Brown basmati rice* with oriental spices DIY chocolate* Afternoon snack: Grapefruit Cocoa drink* Winter type squash with brown sugar and cinnamon Dinner: Same as lunch

Thursday Activities Morning workout 1000 skips for 8 min 35 sec And then the 6 round / 10:30 intervals: A: Mountain climbers/Elbow plank B: DB snatch/Renegade row C: "Breakdance" push ups/Half burpee (the plank-forward jump part) D: Crunch tucks/Puish up-three side steps E: Swiss ball crunches/Horizontal pull ups Approx. 20 min Afternoon hatha yoga: 60 min Food Breakfast: Hemp protein* with coconut milk* and mint cocoa* Winter Lunch: Fresh salad with avocado, green cabbage, green algae* and ginger Home made raw chocolate* Afternoon snack: type squash eith raisins an brown sugar Dinner: Lentil* salad with veggies* Crackers wirh raw honey*

Tuesday Activities Morning workout approx. 30 min Interval training: 10:30 sec in six rounds of: A & C: Rope jumps/Pistols B: Mountain climbers/Crossed ankle push ups with side step D: Dynamic squats/Dynamic push ups E: Elevated push ups/Elevated mountain climbers F: Rope jumps/DB burpees Evening workout: Hatha yoga - 60 min Food Breakfast: Hemp protein* with cocoa* and oat milk* Lunch: Fresh salad with green cabbage, green algae*, olive oil DIY chocolate* Afternoon snack: Brown basmati rice* with coconut, cashew and raisins Dinner: Brown basmati rice* with coconut, cashew and raisins Cooked winter type squash with raisins and brown sugar Wednesday Activities Morning workout approx. 25 min - interval training 10:30 sec in six rounds of: A: Rope jumps/DB burpees B: Mountain climbers/Elbow planks C: DB snatch/Knees-to-elbows D: Incline DB bench press-to-shoulder press/swiss ball crunches E: Elevated push ups/elevated mountain climbers F: Pistols/Turkish get up-to-burpees Food Breakfast: Hemp protein* with oat milk* and cocoa* Grapefruit Lunch: Fresh salad with green cabbage, avocado, flaxseed oil, lemon juice, olive paste Home made sesame treats Afternoon snack: Brown basmati rice* with coconut, cashew nuts and brown sugar Dinner: Fresh salad with turnips, beetroot, olive oil Toasted rye bread Lots of crackers with raw honey*

It's Monday again and here's the summary of today; Activities Ashtanga yoga - 70 min Hatha yoga instructional - 120 min Food Breakfast: Hemp protein* with oat milk* and mint cocoa* Grapefruit Lunch: Steamed cauliflower with flaxseed oil Home made raw chocolate* with almonds* Afternoon snack: Apples Dinner:Fresh salad with cabbage, turnip, olive oil, olive paste Home made treats* with dried fruits, sesame, almonds and honey Later: Apples I am also attatching a couple of pictures of me progressing in the Peacock asana still there's more to be desired

Sunday Activities Morning workout: 14 min interval spinning Interval training 10:30 sec in 6 rounds - I can't recall the exact order of the supersets, but there were parallel squats, overhead squats, lat pulldowns, cable crunches, full contact twists, push ups, turkish get ups, burpee-knee to elbows. Food Breakfast: Hemp protein* with oat milk* and cocoa* Lunch: Fresh cabbage* and turnip* salad with flaxseed oil Crackers with raw honey* Afternoon snacks: Apples and grapefruits Dinner: Toasted rye bread with olive spread Fresh cabbage* and turnip* salad with flaxseed oil Steamed beetroot* with garlic Home made candy with dried fruits and nuts*

Friday Activities Ashtanga yoga - 60 min Hatha yoga - 60 min Food Breakfast: Hemp protein* with coconut milk and cocoa* Lunch: Salad with green cabbage, buckwheat and flaxseed oil Home made halvah* Dinner: Steamed cauliflower* with vegan pesto* More of my halvah* Saturday Activities Interval training 10:30 sec intervals in 6 rounds of the following: A: Rope jumps/Burpees B: Mountain climbers with elbow planks during rest intervals C: Pistols (getting better )/Push ups with side step D: DB bench press/DB dead lift/Renegade row E: More of the mountain climbers, this time variations with elevated legs (this really kills my shoulders) F: DB backward-forward lunge/Crunches with knee tucks Took me about 30 min Food Breakfast: Hemp protein* with cocoa* and oat milk* Lunch: Salad with beetroot*, buckwheat, hemp seed*, flax oil Home made chocolate* (I"m really getting addicted to all those home made treats - making AND eating them - I should open a raw pastry shop ) Dinner: Steamed beetroot* with garlic and flax oil The remains of the home made halvah* Snacks: Apples, Pomello and lots of ayurvedic teas I wish a very nice weekend to ALL.

Thursday Activities Ashtanga yoga 90 min Food Breakfast: Hemp protein* shake with coconut milk* Lunch: Avocado, cabbage*, spices mash wrapped in algue* (not the most delicious dish I've tried, but since that was the only thing I brought with me for lunch, I had to eat it) Home made raw chocolate treat* Afternoon snacks: Grapefruits and apples Dinner: Beetroot and turnip salad Seitan* with flaxseed oil and spices Halvah Some time later: Pomello Energy level - low, tired from the three-workout day yesterday

Wednesday Activities Morning workout - I kept it short as I had quite an active day Interval training 10 sec rest, 30 sec work in 6 rounds of the following: A: Burpees/Side burpees/One leg burpees(alternating legs) B: Rope jumps/Hindu squats C: 3 variations of mountain climbers with elevated legs and elbow planks in the rest intervals D: Pistols/Horizontal pull ups E: Renegade row/Isometric handstands Short, but intense took me about 25 min Midday workout: Yoga - sun salutation and standing sequence instructional, took about 75 min, I count it as a workout as I was quite tired after it Evening workout: Ashtanga yoga - 60 min The upcomming week is going to be a bit more hard for me (workoutwise) as I'll be having a lot of extra yoga classes and I'll try not to skip my daily workouts. Food Breakfast: Hemp protein* shake with coconut milk Lunch and Dinner: Large salad with beetroot, cabbage, algae*, buckwheat The leftovers of the yesterdays home made treats* (those are really addictive ) Snacks: Apples, Grapefruit, Hazelnuts*, Cashew nuts

Monday Activities Ashtanga yoga 75 min Food Breakfast: Hemp protein* shake with soy milk* Lunch: Mung beans* with veggies Home made squares with walnuts, sesame, dried fruits and honey* Dinner: Fresh salad with mixed veggies and wholemeal pasta* Crackers with raw honey* Tuesday Activities Morning Interval training in supersets Rope jumps/Jumping jacks-chest-to-ground Mountain climbers in three variations, and elbow planks in the rest intervals Pistols(I still suck )/DB burpees Squat-jump-knees to elbows/Crossed ankle push ups with side step Same variations of mountain climbers but with elevated legs (it really killed my arms and I was sweatins as a pig) Swiss ball crunches/Push ups with turn over Evening: Hatha yoga 60 min Food Breakfast: Hemp protein shake with coconut milk Grapefruit Lunch: Spirulina spaghetti* on fresh salad Home made squares with walnuts, sesame, dried fruits and honey* Afternoon snack: Sesame tahini with raw honey* Dinner: Cauliflower salad Home made squares with walnuts, sesame, dried fruits and honey*

It's finally Sunday again! Since it's the only day off work for me, and I was quite active the first half of the day, I plan to spend the rest of it lazing on the couch with my laptop and the TV Workout Barbell/cable workout 5 min warm-up and 5 min cool down on the spin bike Interval training 10 sec rest, 30 sec work, 6 rounds of the following: A: Parallel squats/Overhead squat B: Close grip lat pulldown/Elevated push ups C: Full contact twist/Elevated push up with knee tucks D: Cable crunches/Pull-through E: Pistols (I really suck at those, that's why I've decided to do them on my every workout until I do them well )/Turkish get up (without weight) F: Sumo dead lift-High pull/Full contact twist (again) Food Breakfast: Hemp protein powder* with chocolate soy milk* A bit later - Grapefruit Lunch: Fresh salad with green cabbage, green algae*, olive oil and flax seeds Steamed beetroot* with garlic and more olive oil Home made date-cocoa*-almond* balls Afternoon snacks: Apples and Tea Dinner: A couple of toasts and a large mixed veggies salad Home made blueberry jam* with crackers

Saturday Activities Interval training: 10 sec rest, 30 sec work, 6 rounds of each combo: A: Rope jumps/One leg burpees B: Mountain climber in 3 variations with elbow planks during rest intervals C: Same as A D: DB Walking lunge-to-bicep curl-to-press up/ Crossed ankles push ups-to forward jumps E: DB deadlift/Renegade row F: Same as B, but with elevated legs Food Breakfast: Hemp protein* with cocoa* and soy milk* Lunch: Very green salad with: mashed avocado, green aglae*, green cabbage, green spices* Halvah for dessert Dinner: Salad with lentils*, onions, cabbage, olive oil Halvah again Lots of tea and apples throughout the whole day.

A quick view of the day: Friday Activities Morning workout: Interval bodyweight and dumbbell training, I can't recall the details, but there were Burpees, DB burpees, Rope jumps, Pistols with side kicks, Mountain climbers and some more fun stuff . It took me about 45 min Evening activities: Hatha yoga - 60 min Food Breakfast: Hemp protein* shake with coconut milk and cocoa* Lunch AND Dinner: Brown basmati rice* with green algae* and spices* Halvah Afternoon snack: Sesame tahini* with lemon and honey* After dinner snack: Apples

Wednesday's summary I had to go on a one-day business trip out of town, so no morning workout, no good food throughout the day, exausted Activities Late evening ashtanga yoga 60 min Food The whole day I snacked on raw hazelnuts* and my home made chocolate* Dinner: A LARGE cup of steamed cauliflower with olive oil and spices Dessert - the leftovers of my chocolate* Thursday Activities After the exausting wednesday I was completely wasted, I hardly taught my morning ashtanga class. Food Breakfast: Hemp protein* drink with soy milk* Grapefruit Lunch: Wholemeal/spirulina spaghetti* with fresh veggies* Halvah Afternoon snack: A few apples* Dinner: Steamed beetroot* with LOTS of garlic and olive oil Fresh salad with cabbage*, turnip*, olive oil, dried algae* and spices Halvah Later: Probably coconut milk