Fitness On Demand Personal Trainer

Welcome back!!!Hope everybody enjoyed vacation time and now its time to work!!!
We prepared for you an amazing new sessions with a lot of fun and you will see a very good results so fast!!!
Be happy and healthy:)
See you soon!

Parmesan Spinach Cakes:
INGREDIENTS
12 ounces fresh spinach,
1/2 cup part-skim ricotta cheese, or low-fat cottage cheese
1/2 cup finely shredded Parmesan cheese, plus more for garnish
2 large eggs, beaten
1 clove garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper

Preparation:
Preheat oven to 400°F.
Pulse spinach in three batches in a food processor until finely chopped. Transfer to a medium bowl. Add ricotta (or cottage cheese), Parmesan, eggs, garlic, salt and pepper; stir to combine.
Coat 8 cups of the muffin pan with cooking spray. Divide the spinach mixture among the 8 cups (they will be very full).
Bake the spinach cakes until set, about 20 minutes. Let stand in the pan for 5 minutes. Loosen the edges with a knife and turn out onto a clean cutting board or large plate. Serve warm, sprinkled with more Parmesan, if desired.

NUTRITION:

Per serving: 141 calories; 13 g protein; 2 g fiber;

Nutrition Bonus: Vitamin A (170% daily value), Folate (46% dv), Vitamin C (40% dv), Calcium (30% dv), Potassium (16% dv).
Enjoy:)

Swimming:)

Physical Benefits:

Improved flexibility and strength
Builds up endurance
Increases muscular flexibility
Muscular balance
Heart muscle becomes stronger
Improves the physique
Increases circulation
Rehabilitates muscles
Improved ability to control and maintain healthy weight

Social Benefits

Have fun
Fellowship with other people
Enjoyable - even when working hard
It is a safe program

Psychological Benefits

Helps develop a positive attitude (individually and as a group)
Contributes to a feeling of well-being
Teaches patience
Releases stress and tension
Renews energy

Even if you are on vacation don't forget to do some exercises for your body;)
Amazing feelings when you are on the beach with so calm and good mood...do some pilates or yoga and don't forget about stretching;)
Enjoy your vacation and be healthy!!!

One of the most important steps in weight loss (and keeping it off) begins in the kitchen. Possibly the easiest way is to greatly reduce the portion size of meals. It is not as tough as it sounds. Once you begin eating smaller portions, you will quickly adapt.

Benefits of Watermelon :

The red watermelon has lycopene in high quantities. Lycopene is an antioxidant and helps to prevent many diseases.

Beta carotene and lycopene are compounds which guard plants against damage from sunlight. These help to neutralize the “free radicals,” roaming molecules that cause tissue and organ damage, in our bodies.

Free radicals contribute to inflammation and cholesterol deposits in blood vessels, causing strokes and heart attacks.

Lycopene helps to minimize risks of strokes and other ailments like rheumatoid arthritis, osteoarthritis, colon cancer and asthma.

Watermelon is an important addition for a low-fat, low-cholesterol diet.

Watermelon is rich in antioxidants that help to prevent kidney stones, cancers and cardiac ailments.

Another benefit is that watermelon is a great source of potassium, which helps to regulate blood pressure levels keeping your heart healthy.

Watermelon juice is essential as a preventive against bone loss.
A watermelon diet is an excellent source of energy because it contains Vitamin B.

Health Benefits of Spinach.

1. Rich in Vitamins & Minerals
2. Regulates Blood Pressure
3. Boosts Immune System
4. Maintains Healthy Brain
5. Protects Digestion
6. Anti-Inflammatory
7. Anti-Oxidant Rich
8. Healthy Bones
9. Protects Skin
10. Anti-Cancer

We are so so happy to see all messages from you...We try all our best to answer all of you on time:)
Our amazing trainers always ready to help you but who wants to have a sessions soon please book free time before 1-2 weeks...
And also till september we are preparing all nutrition and detox programs for free:)
Be healthy and happy every day!!!
Our friendly team
"Fitness On Demand Personal Trainer"

Cut the sugar. Sugar is most often the biggest weight loss saboteur. Regardless of calories, sugar will stop weight loss in its tracks. When pondering a food decision, be sure to ask yourself if this food is too high in sugar. Many foods that are marketed as “healthy and fat free” can be super high in sugar and can destroy your weight-loss efforts. It is best to keep added sugar to no more than 10% of your daily calories. This does not include naturally occurring sugar, such as that found in whole fruit, veggies and dairy products. (Beware of high-sugar flavored yogurts, though.)

The lower your sugar intake, the faster you will lose weight.

Monday's transformation:)
Before- 78 kg,height - 164
After-57kg...7 months of workout and nutrition program and our goal is to rich 50 kg;)

Cottage cheese:)
Is not only affordable its a great snack packed with 13 grams of protein per 1/2 cup.For people trying to watch their figure the low fat version of cottage cheese is available.
It tastes great mixed with vegetables and fruits or it can be eaten plan.
Enjoy:)

Asparagus Detox Salad:)It's already enough that asparagus tastes good, but did you know it also helps in detoxing the body? Give your digestive system a little support with this good-for-you salad . The salad contains all sorts of healthy ingredients like quinoa and beets, but asparagus is the star of the show!