One on one Fitness

Lunges: How to do it right

We will try to answer your questions, and here is one from one of our followers:
“whenever I do lunges, my feet, knees hurt. What am I doing wrong?”

It is important to do the exercises correctly, so if you do not have a personal trainer who can correct your technique, then stand in front of the mirror and do the following:

1. Take dumbbells in your hands (or without dumbbells)
2. with one foot make a step forward;
3. Go down so that the thigh is parallel to the floor, and the knee does not go beyond the sock;
4. the second leg remains behind, bent at 90 degrees (with the knee not touching the floor);
5. push the front leg off the floor and return to the starting position;
6. do the same for the second leg.

Make sure your feet are placed correctly!

HAPPY INTERNATIONAL WOMEN’S DAY, LADIES!

Feels like summer is close, so let’s have our wonderful cold desert in mind for those craving days 🤤

What can be better than “CHOCOLATE COVERED BANANAS” - Frozen bananas are dipped in melted chocolate and sprinkled with a variety of toppings from nuts, shredded coconut to dried fruit.

How:
* Peel the bananas, then slice in half and insert a popsicle stick into the cut end.
* Lay the bananas on a piece of parchment paper or wax paper and freeze for minimum of 2 hours.
* Melt the chocolate 20 second in the microwave. (Choose good chocolate, preferably dark)
* Dip the frozen banana into the melted chocolate and twirl to remove any excess. Sprinkle on any toppings while the chocolate is still wet, then place on a piece of parchment paper or wax paper and allow the chocolate to fully harden.

Healthy doesn’t mean low calories!! so pay attention -
Each serving of half banana dipped in chocolate is 215 calories unless you reduce the size of banana

Burpees should be one of your favourite exercises, here is why:

•They make your body a mega fat burning machine
•They make you stronger - with every rep, you work out your arms, chest, quads, glutes, hamstrings, and abs
•They are great for developing conditioning and endurance

Burpees speed up your metabolism throughout the day—you will burn more calories all day long, even after your burpee hell is over.

Craving something sweet?

Here is a simple recipe to a snickers-like chocolate that will definitely take you to a happy place:

You will need:
•40 grams of 🥜 peanuts
•100 grams of dates (unsweetened)
•2 spoons of peanut butter (preferable over 99% peanuts)
•40 grams of dark chocolate

1. Blend the peanuts with dates
2. Make thin flat bars
3. Place them in the freezer for 1 hour
4. Put peanut butter on one bar and cover it with the other
5. Melt dark chocolate
6. Dip the double bars in the chocolate
7. Leave to cool down in the fridge for 20 minutes

Happy cravings!

@ One on one Fitness

MYTH VS TRUTH

There is a myth that as soon as you enter that gym door and get on the treadmill, your extra fat will magically start disappearing.

Magical? Yes, we all wish that.
Trainers are magicians but without your help there is not much they can do.

In order to lose those extra kilos, apart from exercising, you need to start cutting your intake of calories and start eating healthier.

Check out our healthy suggestions for some dessert, snack or meal that will keep you happy and fit!

Should you work your abs everyday?

This is one of the most common question.

The short answer to the first question is yes, you can train your abs every day, but I don’t think you need to train your abs every day.

* You don’t need to do abs exercises to get a strong core, or even a six-pack
* Frequently working abs can lead to posture problems
* Abs exercises don’t remove belly fat
* Working abs every day is inefficient
* Working abs every day can lead to muscle imbalances

🎄holidays are over, what do I do now?

Everyone knows what the holidays can do to people who regularly exercise.🙈

It’s hard to hit the gym when you have to travel, have family and friends visiting you, and face the distractions of good food and downtime.

Let’s be honest you overate and over drank... after that you have to burn those extra kilos, and it might even be your New Year’s resolution to lose a few extra... So how can you easily get back to the gym after the holidays have ended?

▪️get back to your normal routine
▪️sleep well
▪️start eating healthy
▪️set a few logical goals for this month

It’s festive season, and not much time for workout. Don’t stress, your body needs to relax, but here are a few simple ways to keep active:

☃️Jumping rope is a great way to get in a few minutes of intense cardio workout and it can be done just about anywhere.
Don’t have a jump rope?? try climbing flights of stairs instead.

☃️Have an extra time in the airport, take a hike through the terminal.

☃️Wear your training shoes and walk as much as possible

☃️If you're hanging out with kids or friends, set up a game of football, tag or hide and seek.

The most important thing is to be realistic and go easy on yourself.

MERRY CHRISTMAS 🎁🎄

Time for a snack?

Snacks are essential in our everyday nutrition, they help us maintain the body energy and reduce the intake of calories during the main meals.

Our body is super clever - when it lacks foods, it tries to “store some for later” meaning it keeps the fat until further notice. Snacking correctly can even help in losing fat.

What is correct snacking?
•do not eat in front of your computer or on the go
•chew well
•take a small break (at least 15 minutes) before having more
•drink a glass of water before snacking
•snack 2 hours after a small breakfast or 4 hours after a proper breakfast
•intake should be not more than 150-200 calories
•in the evening choose snacks with low calories