środa, 27 lipca 2016

#12 Fit Diary

Monday
-Open stride 250 calories
-Abductor 200x
-Pull ups 100x
-Bike 200 calories
-Adductor 100x
-Hand bike 9 minutes
-Stairs time: 14 minutes calories burned: 100
-Medicine ball whole body 100x
-Swimming 45 minutes
-Rotary calf 200x
Calorie intake: 1094

Tuesday
-Open stride time: 15 minutes calories burned: 250
-Abductor 200x
-Bike time: 28 minutes calories burned: 200
-Rotary calf: 200x
-Leg press 100x
-Pull ups 100x
-Lex extension 50x
-Lat machine 50x
-Medicine ball whole body 100x
Calorie intake: 1134

Wednesday 
-Open stride time: 18 minutes calories burned: 300
-Abductor 200x
-Rowing machine 2000 meters calories burned: 100
-Roary calf 100x
-Bike time: 28 minutes calories burned: 200
-Swimming 30x pool lenngth
-Running 4 km
Calorie intake:1279

Tuesday
-Running 5 km
Calorie intake: 1001

Friday
-Treadmill time:20 minutes calories burned:200
-Rotary Calf 200x
-Open stride time:12  minutes  calories burned:200
-Abductor 200x
-Pull ups 150x
-Leg extension 100x
-Stairs time:12 minutes calories burned: 100
-Bike time:15 minutes calories burned: 100
-Hand bike time:10 minutes
-Swimming 45 min
Calorie intake: 1259

Saturday
Running 10 km in 1 hour 10 minutes
Calorie intake: 1252

Sunday
-Running 6 km calories burned: 429
Calorie intake: 1345

środa, 20 lipca 2016

#11 Fit Diary

Monday 
-Running
Distance: 10 km
Time: 1h 17
Calories burned: 665
Calorie intake: 1303

Tuesday 
-Running
Distance: 5.59 km
Time: 42 minutes
Calories burned: 363
Calorie intake: 1253

Wednesday
-Trening odchudzający interwałowy 15 min - Monika Kołakowska
-Tone from Head to Toe in 30 min Calories burned: 400
-Yoga Camp Day 1 - I Accept - Yoga with Adriene
Calorie intake: 1450

Thursday
-Yogga Camp Day 2 - I Create - Yoga with Adriene 50 minutes
-Steps time: 14 minutes calories burned: 100
-Open stride time: 13 minutes calories burned: 200
-Rowing machine 2000 meters calories burned: 100
-Rotary calf 200x
-Abductor 200x
-Adductor 100x
-Leg press 100x
-Lat machine 50x
Medicine ball abs 100x
-Medicine ball crunch 50x
Bike time: 16 minutes calories burned: 100x
Hand bike time: 7 minutes calories burned: 33
Calorie intake: 1341

Friday
-Open stride 200 calories
-Abductor 200x
-Adductor 100x
-Rotary calf 200x
-Leg extension 100x
-Bike time: 18 minutes calories burned: 100
-Hand bike time: 8 minutes calories burned: 40
-Steps time: 16 minutes calories burned 100
Calorie intake: 1598

Saturday
-Bike time: 35 minutes calories burned: 200
-Pull ups 50x
-Abductor 200x
-Leg press 50x
-Arm extension 50x
-Open stride time: 13 minutes calories burned: 200
-Rotary calf 200x
-Stairs time; 15 minutes calories burned: 100
-Medicine ball abs 100x
-Medicine ball whole body 100x
Calorie intake: 1316

Sunday
-Running 3 km calories burned: 196
Calorie intake: 1153

wtorek, 12 lipca 2016

Fit Diary #10

Hello lovelies,

Is it okay to treat yourself? To haver that extra three pieces of pizza and to top it all off drink some coke?
To make some cakes for somebody and while making them, lick the sweet pastry from the whisker and then, after baking have a bit of  the goodness that you made as well?
To go out with a friend and order some food at a restaurant, eat all of it because it tastes so good that you just can't resist, even though it is a bigger portion then you would usally allow yourself to have...
Is it okay to spend a relaxing evening and have some ice cream and pop corn or a glass of wine while watching movies or listening to music?
Is it okay to treat yourself sometimes without having to feel guilty?
Yes, it is okay!
Don't limit yourself so much and just do what makes you happy, if that extra piece of pizza will make you smile, just have it and you don't have to feel any guilt!
If you feel like you deserve it then don't stop yourself and do what makes YOU happy.
It really is okay to treat yourself once in a while and break away from the routine.
You should never feel guilty about eating.
I will increase my calories intake to around 1400 now because, I'm going to go to the gym everyday now for this whole month I need a lot more energy.
I workout a lot and now and after a long and intense workout I know I can treat myself and eat a bit more, because I will burn it off anyway so it's fine.
The reason why I'm going to the gym for one month only is because I'm in England for the summer holidays and there is a great gym near by where I live, so I have a very good access to it.

Monday
-Treadmill time: 24 min calories burned 200
-Leg swing time: 6:40 calories burned 50
-Bike time:18:00 min calories burned 100
-Medicine ball abs 100x
-Medicine ball squat 50x
-Medicine ball lunge 30x
-Weights lifts while laying down 30x
-Medicine ball crunches 50x
-Rowing machine 2000 m calories burned 100x
-Rotary calf 100x
-Leg curl 30x
-Shoulder press 30x
Youngheart workout 40 min
Aqua areobic 45 min
Calorie intake: 1153

Tuesday
-Zumba time 40 minutes
-Yoga class time 40 minutes
-LBT 45 minutes
Calorie intake: 1546

Wednesday
-Treadmill 200 calories
-Rowiing machine 2000m
-Open stride 200 calories
-Arm extension 50x
-Adductor 50x
-Abductor 100x
-Rotary calf 100x
-Hand bike time; 6 minutes calories: 20
-Rotary torso 50x
-Medicine ball abs 100x
-Medicine ball whole body 100x
Calorie intake: 1494

Thursday
-Treadmill time: 22 minutes calories: 200
-Lat machine 50x
-Medicine ball abs 50x
-Medicine ball crunches 100x
Calorie intake: 1296

Friday
-Spin 45 minutes
-Abductor 150x
-Adductro 30x
Calorie intake: 1329

Saturday
-Jogging time: 53 minutes distnce: 7.30 km
Calorie intake: 940

Sunday
-40 minute Fat Blasting Total Body Strength Training and Toning Workout with FitnessBlender
Calorie intake: 1146

                                                       Measurments

                                                                   Weight: 62 kg
Upper thigh: 55 cm
Lower thigh: 50 cm
                                                                    Waist: 69 cm
                                                                    Arm: 28 cm 
                                                                    Rear: 96 cm

piątek, 8 lipca 2016

Homemade pizza recipe

Hello lovelies!
Who said pizza can't be healthy?!
Indeed it can be very healthy and nutricious, depending what ingrediants you use and if you make the pizza on your own, you have the power in your hands!
Making pizza at home is so fun, not only you can choose the ingrediants but you can also play with the flavours.
I've recieved this easy pizza dough recipe that is really fast to make, the main ingrediant of the dough is yeast which makes the pastery comes out really nice and plump.
I've chose the ingrediants of the topping by myself, it came out really delicious so if you'd like to try it you are more than welcome to! :)

Ingrediants 

For the dough:
-2 cups of flour
-Pinch of salt
-1 egg
-2 tablespoons of olive oil
-50 grams of yeast
-1 tablespoon of sugar
-0,5 cup of warm milk
-dry basil
-dry oregano

For the topping:
-tomato paste
-garlic
-fresh basil
-spinach
-baby tomatoes
-red pepper
-mozarella cheese
-green olives
-salami
-chilli peppers (optional)
-oregano

Let's do it

Step 1
Gather all of the ingrediatns and prepare your working area


Step 2
Crumble the yeast and add 1 tablespoon of sugar and 1 tablespoon of flour


Step 3 
Warm up the milk but make sure it's not too hot, then pour it into the yeast and mix it precisley until the yeast is melted.
Heat the oven for 10 minutes and then turn it off and close it to trap the heat. Pour the mixture into a large bowl, cover it with a towel and place it in the warm oven. Leave it for a few minutes to grow


Step 3
While the yeast solution is in the oven you can prepare the other part needed for the dough.
For this you need 2 cups of flour, a pinch of salt, 1 egg and 2 table spoons of olive oil. Place all of these ingrediants in a bowl and mix them well to make a crumbly consistency


Step 4 

In this step you can take out the yeast solution from the oven which should have grown a lot by now and mix it with the crumbles until you get a dough, you can add more flour if it's too sticky.
Knead the dough in a bowl for a while before taking it out, you can also add some dry basil and oregano to make it even more delicious


Step 5 
Sprinkle some flour on your worktop and roll it out, divide it into two because you can make two pizzas out of it depending on how thick or thin you want your crust to be


Step 6
Spread the pizza dough and fold the edges to prevent the ingrediants from falling down, also you can do this if you like cripy edges. Spread some butter or olive oil on the pizza dough and near the edges


Step 7 
Spread some tomato paste on the dough.
If you would like you can diverse the tomato paste a little bit you can add some fresh blended basil and garlic just as I did in this recipe


Step 8 
Now you can arrange some fresh spinach leaves


Step 9 
Cut some red peppers into small pieces and place them on your pizza


Step 10 
Time for baby tomatoes!


Step 11
Fresh basil leaves! they will give out a beautiful aroma and make the pizza taste so good


Step 12
Arrange some salami slices, you can get smaller ones but I only had the big ones


Step 13
Slice some white mozarella cheese and place on the pizza together with the olives
Sprinkle some grated mozarella cheese on top and place in the oven for 25 minutes



I hope you enjoy your homemade pizza
Bon Apetit!


Bun with White Cheese Recipe

Hello lovelies!
I've got another healthy and delcious recipe for you. Buns are very popular in Poland and they are usally sevred as a dessert with sweet fillings like white cheese, jam, fruits or custard.
You can buy them in any Polish shops but in my opinion nothing reflects the taste of handmade, warm and freshly taken out from the oven buns. To make them you need  the key ingrendiat which is yeast, it makes the pastry grow nice and plump. I've got this easy recipe with simple ingreadiants so if you're intersented just keep reading.

Ingrediants

For the pastry
-2 cups of flour
-5 decagram of yeast
-4 tablespoons of butter
-3 teaspoons of vanilla sugar
-4 tablespoons of sugar
-1 egg
-Pinch of salt
-1/2 cup of milk

The filling
-White cheese
-Sugar
-Vanilla extract
-Egg yolk

Step 1
Prepare all of the ingreadiants, make sure you have everything :)


Step 2
Cruble the yeast and add some white or brown sugar.


Step 3
Warm up the milk, make sure it's not too hot. Pour it in the yeast and stir precisley to make sure that the yeast has melted and there are no lumps.
Heat the oven for 10 minutes and then turn it off and close it to trap the heat. Pour the mixture into a large bowl, cover it with a towel and place it in the warm oven. Leave it for about 10 minutes to grow


Step 4
Get all dry ingreadiants:
flower, vanilla sugar, 4 tablespoons of sugar, pinch of salt
Then you can add in the wet ingreadiants:
egg and melted butter



Step 5
Mix it well and then take out the yeast and add it to the rest, if the pastery is too wet in this step you can ass some flour and knead it.


Step 6
Sprinkle some flower on your working area and roll out the pastery with a rolling pin


Step 7
Roll out the pastery


Step 8
Prepare your filling.
To make a white cheese filling you need to blend the cheese with 1 egg yolk, sugar and you can add some vanilla but that depends on personal preference.
Spread the cheese on the pastery evenly with a table spoon or a spatula.
You can put small pieces of fruit, rasins or spices on the cheese it depends on how you want to personalize it :)


Step 9
Fold the pastery and cut it into rectangles I usally get 8 pieces


Step 10
Grease the baking tray with some butter and carefully place your buns to prepare them for baking.
You can also twist the buns just as you can see in the picture, some of my buns were twisted once and some twice. I personally thing that the ones that were twisted twice look better :)


Step 11
Apply some egg white on the top of the buns to make them nice and gold when you take them out of the oven. 


Step 12
Place them in the oven at 180°C and bake for 20-30 minutes.
When you take them out they might be stuck together cause the pastery could still grow a lot so it's good to use a big tray. It's not a big problem if you have a small one though, you can simply seperate them with a knife afterwords. 


Step 13
DONE!
You can serve them with frosting, powdered surar, fruit, jam, nuts or anything you want! 




Bon Appetit!


wtorek, 5 lipca 2016

#9 Fit Diary

Monday 
-Jogging 4.32 km
Calories intake: 957

Tuesday
-Miley Cyrus Workout Sexy Legs by XHIT Daily time: 17 minutes
-Working out at the gym time: 2 hours
-Squats 60x with 5kg weight
Calories intake: 1236

Wednesday
Working out at the Gym:
-Treadmill time: 30 min, calories burned: 217
-Bike time: 31min, calories burned: 200
-Leg Extension
-Leg Press
-Rowing machine 2024 meters
-Arm bike 5 minutes
-Stride, calories burned: 103
-Elliptical core Workout, time: 5min, calories burned: 37
-Swimming time: 45 minutes
Calories intake: 898

Thursday 
Working out at the Gym:
-Treadmill time: 41 min, calories burned: 340
-Bike time: 35 min, calories burned: 200
-Rowing machine 2023 meters
-Stepping machine time: 8 min, calories burned 51
-Chest incline 50x
-Leg extension 50x
-Leg press 50x
-Lat machine 100x
-Upper back 20x
-Arm bike time: 5 min, calories burned 23
-Leg curl 50x
-Abductor 100x
-Rotary Calf 50x
Swimming time: 30 min
Calorie intake: 828

Friday
-Treadmill time: 51 min, calories burned 402
-Pulley 50x
-Leg extension 50x
-Medicine ball abs 100x
-Medicine ball full body 100x
-Bike time: 40 min, calories 200
-Abductor: 150x
-Rotary Calf 60x
-Leg curl 50x
-Leg press 50 x
Calories intake: 1143

Saturday
-Climber 50 calories
-Steps time: 8 minutes calories burned 50
-Abductor 100x
-Weight pull downs 50x
-Lat machine 50x
-Rotary Calf 50x
-Arm extension 50x
-Medicine ball abs 100x
-Swimming 35 minutes

Sunday
-Sanela's Yoga for weight loss & flexability by PsycheTruth time: 16 minutes
-Beginners for yoga for Relaxation & Sleepp by PsycheTruth
-Yoga for Abs - 6 minute abs workout by Yoga with Adriene

Measurements

                                                                     Weight: 62 kg
Upper thigh: 56 cm
Lower thigh: 50 cm
                                                                    Waist: 69 cm
                                                                    Arm: 27 cm 
                                                                    Rear: 97 cm