Holistic Wellness By Irina Lopes

In 2023 I tried everything — crash diets, 5am workouts, cutting all carbs… nothing lasted more than 2 weeks.
After losing 30+ kg I learned the truth: you don’t need perfection. You need a plan that fits your real life.

That’s why I created the 28-Day Home HIIT Transformation:

• 3 short home workouts per week
• Normal food (yes — rice, wraps, yogurt with honey)
• Daily support from me

£35 one-time. No subscriptions. No gym. No excuses.
1–28 January 2026. Limited spots.

Drop “2026” in my DMs and I’ll save your spot 💕
– Irina”

In 2023 I tried everything — crash diets, 5am workouts, cutting all carbs… nothing lasted more than 2 weeks.
After losing 30+ kg I learned the truth: you don’t need perfection. You need a plan that fits your real life.

That’s why I created the 28-Day Home HIIT Transformation:

• 3 short home workouts per week
• Normal food (yes — rice, wraps, yogurt with honey)
• Daily support from me

£35 one-time. No subscriptions. No gym. No excuses.
1–28 January 2026. Limited spots.

Drop “2026” in my DMs and I’ll save your spot 💕
– Irina”

🔥 22 lbs GONE in just 71 days! 🤯 From 227 lbs to 205 lbs, our client's transformation is proof that "no time" isn't an excuse!

💪 Only 3x a week, 30-minute HIIT sessions. Consistency + the right method = 🔓 your potential!

Ready to shine? Send us a DM!

🥗 Protein Power Bowl with Salmon, Chickpeas, Eggs & Pasta

🕒 Total time: 30–35 minutes

🍽️ Servings: 1

📋 Ingredients:

Bowl Base:
• 1/2 cup cooked penne pasta (regular or whole wheat)
• 1/2 cup cooked chickpeas (or 1/3 cup dry, soaked overnight)
• 2 small salmon fillets (approx. 100–120g total)
• 3 boiled eggs
• 1 cup mixed salad leaves (lettuce, radicchio, red onion, cherry tomatoes)
• Olive oil (optional, for drizzling)

Salmon Seasoning:
• 1 tsp olive oil
• 1/2 tsp sweet or smoked paprika
• 1/2 tsp garlic powder
• Salt and black pepper to taste
• A squeeze of lemon juice

🔥 Instructions:

1. Boil the eggs:
• Place eggs in boiling water and cook for 9–10 minutes.
• Cool in cold water and peel.

2. Cook the pasta:
• Boil the penne in salted water until al dente (8–10 minutes).
• Drain and set aside.

3. Grill the salmon:
• Season salmon fillets with olive oil, paprika, garlic powder, salt, pepper, and lemon juice.
• Heat a non-stick pan and grill the salmon for 3–4 minutes per side, until golden and cooked through.

4. Prepare the chickpeas (if not already cooked):
• Pressure cook soaked chickpeas for 25 minutes (or use canned, rinsed well).
• Season with salt, pepper, lemon juice, and/or a touch of cumin if desired.

5. Assemble the bowl:
• Start with a layer of mixed greens.
• Arrange the pasta, grilled salmon, chickpeas, and boiled eggs in sections around the bowl.
• Drizzle with olive oil and finish with black pepper and dried herbs (oregano, basil, or dill).

🔄 Optional swaps:
• Replace salmon with grilled chicken or tofu (for a vegan option).
• Swap penne for quinoa, bulgur, or brown rice.

📊 Approximate Macros per Serving:
• Protein: ~45g
• Carbohydrates: ~45–50g
• Fats: ~25g
• Fiber: ~10g
• Calories: ~600–700 kcal