Spring Season 2015

So today I had another checkup at our coach's along with Alix, another team-mate and good friend,who will start her very first season next weekend with the J-M.B Open as a Bikini-Shape athlete. 

The last week prior a competition I always have a checkup almost every two days because over the last days, your body can make huge changes, it's really amazing... You wake up, look in the mirror and recognize another transformation. 

All in one, my coach was very satisfied with my form as we are focusing more on the J-M.B Open competition and the Miss FIBO Power Beauty contest which take place the weeks to follow. The 'Top de Colmar' is, as far as I'm concerned, just a great opportunity to do a first water depletion, so I can reach a better physique for the upcoming shows to qualify for the World Championships in Warsaw (Polen). 

Just like the last season, I am not making big expectations because this will only lead to disappointments, and that's totally NOT what I want. I know that I did my best so far and that ,at that point, will step on stage with my best possible physique. Even though I am a little excited as I heard that it's one of the biggest contests in Europe with A LOT of awesome athletes... Last year they counted almost over 300 athletes, female and male. 

Beside from that, I thought it would be a cool idea to give you an insight on how such a contest preparation works. I am not talking about the training or diet... But more about all the things you have to think of, what you have to pack for your stay and how everything works backstage. Therefor I decided to create a 'follow me around' movie which will be published on my YouTube Channel either on Sunday, when I am not too tired as we will return home early in the morning, or on Monday. 

Enjoy the rest of the week. 

How my daily menu looks like

Get your tickets at the Powerfood's J-M.B Shop in Kahler. 25A Rue Principale L-8376 Kahler (Koler) Luxembourg

Selfmade Fruit & Nut Chocolate

Could there be anything better than enjoying some heavenly chocolate while sipping on hot beverages during this cold season? I bet not... But still I am sure that you don't want to gain extra pounds in winter because of the festive days, am I right?

Well, I got the perfect solution for you: Selfmade healthy fruit&nut chocolate that allows you to eat some bits without feeling guilty at all.  

Ingredients

Yep, I know... doesn't look that delicious haha

How it looks like after 30min in the freezer

Ready is your evening chocolatey snack

Ingredients: 

1. 5 tsp organic coconut oil
2. 1 scoop chocolate protein powder
3. 1 tsp organic pure cocoa powder
4. 1 tsp pure vanilla extract 
5. 2 tsp almond meal
6. 1/2 cup mixed roasted nuts
7. 1/4 cup sultanas

Directions:

• Heat your coconut oil a little bit up, so it get's a little more fluid.
• Mix all the ingredients together in a bowl until smooth.
• But your mixture on a baking paper and spread it to a square.
• Place in the freezer for about 30min to set.

I think that's one of the tastiest and fastest snack to have in the evening when you are craving chocolate.

Morning Cardio: Check

My view this morning.

Hi. 

How are you? Are you awake? 

My day started great today even if I already hit a 30min HIIT workout this morning, BEFORE breakfast. This was the first time ever in my life that I went for a run on an empty stomach and I didn't gave up.

Normally I have a very low blood pressure in the morning, especially when I haven't been able to eat something. That's also the main reason why I usually hit the gym in the afternoon because my body needs a wee bit time and some meals to get off the stick. I have no idea why. I have already been at the doctor's to check my thyroid, and what came out was a small thyroid dysfunction, which isn't that bad and not even the reason why I have such a low blood pressure in the mornings, as I also take adequate medicine. And of course I have also been in so many blood analysis but nothing came out... I am lacking for nothing, so I just think that I am hypotensive and that my body needs a tiny bit to pick up pace. 

Because of all that, I was a bit afraid yesterday when J-M.B. (my coach) told me that I have to do intervals on an empty stomach right after getting out of bed and taking my nitro-stak/glutamine shake with my bcaa and my fat-burner. I know, usually when you say 'empty stomach', it's a real empty stomach. But this ''cocktail'' prevents my muscles from injury and gives me a little boost to get through the workout and the rest of the day. 

And this is how my morning-cardio session looked like:

• 10 minutes warmup: jogging at a moderate pace to the place I will hit my hiit.
• 30 minutes Hiit : 3 min / 1 min , meaning 3 minutes of moderate jogging, 1 minute sprint uphill, 3 minutes jogging while going downhill to spurt uphill again for 1 minute and so on.
• 10 minutes cool-down: jogging at an easy pace back home. 

Of course I have already taken a shower before writing this post, I am not a stinky gremlin, I am a fairy... hihi. 

I think that's the best feeling after finishing your workout, a nice cold shower that cools you down while waking you up and making you feel energized again.

You can't imagine how happy I am that I made it through this whole workout. I never thought that I would be able to workout on an empty stomach without fainting. Yes, I am proud of myself right now. And I am glad that , for one time, I believed in myself.

But there is more to come that makes this day even better. I run the chance to have a collaboration with a new but already very famous fitness-app... That's all I am saying, I don't want to spoil the surprise, so stay tuned my lovely fitfam. 

Enjoy your day and always believe in yourself. xX

Goliath says hello to you. He also swam some round in his aquarium hihi

Shred Program

Good evening sweethearts.

Today my lovely boyfriend and I had our first ''shred-check-up'' at our coach's. Well to start with, I didn't made any big progress as we haven't changed that much concerning my diet plan and my training plan. But... my form improved a wee bit more. Sometimes it's better to get a little butt-kick that reminds you that only hard work pays off and that you can't make something out of nothing.

'' No pain, no gain'', right? 

So, concerning my diet-plan... We reduced my protein- & carb-intake a little on low-carb days because we have to decrease my calories a tiny weeny bit to get rid of the last water retentions and body-fat. As far as my carb-days go, we also cut down the carb-&protein-intake, meaning that we replaced the spelt bread with quinoa-puffed-rice-crackers and less quinoa for lunch. 

In terms of training.. pheeww... That's going to be rough for me. I will tell you why: 

Usually I hit a 40-min-HIIT workout after every gym-session, which was already exhausting to be honest. NOW, I have to do a 30-min-HIIT workout right after getting up and BEFORE having breakfast. I don't like that kind of stuff haha. I am such a grouch when it comes to cardio, especially in the morning, and on an empty stomach. So I absolutely have to pull myself together and get through those morning cardio sessions. 

And as if this wasn't enough already, I have to hit a 10-minute warm-up before every gym session (fortunately we reduced the warm-up by 5-minutes) and additionally a 20-min-HIIT after my gym-session. Pooh... Things are getting pretty tough from now on. 

I am already looking forward to the next check-up. I am convinced that I will show better results again now that my program has become even stricter. I will keep you up to date of course. 

Have a great new week and make it big. xX