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Posts posted by Margarita
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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
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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
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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*
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DIY chocolate? You made your own chocolate? How?
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.
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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
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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
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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
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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*
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Impressive moves.
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.
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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*
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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
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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*
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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*
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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
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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*
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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.
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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
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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
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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*
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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
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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.
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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
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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
My log :)
in Online Training Journals & Blogs
Posted
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