Nadya Cherrie - Fit Is Fun

Healthy snack, anyone? 😋
I'm taking these with me on a long journey today.

These little things may look like biscuits, but they are not.
Oats + spinach + very easy to make
I made them with:

🥣 200 g oats
🌿 Spinach, chopped and boiled for a few minutes
🥛 ½ cup yoghurt + a little baking soda
🫒 2 teaspoons olive oil
🥚 1 egg
💧 A little of the water from the cooked spinach

I mixed the egg white into everything else, then left the mixture for about 10 minutes so the oats could soak up some of the moisture.

Then I shaped the mixture directly onto baking paper. Round, square, biscuit-shaped... whatever makes you happy. 😄

I brushed the tops with the egg yolk and baked them on the middle shelf at 180°C until cooked and nicely golden.

That's it.

The oats - carbs and fibre, the spinach - vegetables, the egg and yoghurt - protein, and the olive oil - a little fat.

Fit Is Fun❤️

Have you ever worried that taking a few weeks away from the gym would make you lose all your progress?
Four weeks no gym. Did I start again From Zero? Absolutely not😊

Yesterday you saw me kissing the barbell 😘

Yes, I kissed it... 4 weeks apart can do things to a relationship!

Here's what actually happened when I came back:
My first workout was on Tuesday: chest;
Wednesday: back;
Thursday: legs.

I didn't do a full-body workout.

I went back to the way I normally structure my training.

And my very first exercise after four weeks away?
Barbell bench press.
Of course, after my warm-up sets of shoulder barbell press.

Now, here's the thing.
Four weeks away from the gym did not turn me back into a beginner.

My body hasn't forgotten years of training. I haven't forgotten how to bench press, deadlift, squat; how to brace; how the movement should feel or how to judge the weight.

But that doesn't mean I returned immediately to my maximum weights. I managed 40kg x3 on the bench press - enough.

I returned to my normal training structure, but I reduced the weights, reps, even skipped a few exercises.

That's the part I want you to take from this.
After a break, you don't necessarily need a completely different program.
But you do need to distinguish between:
what you used to be able to do
and
what you can do today.

Warm up properly. Start below your previous weights. See how the movement feels.
Then build from there.

And please don't copy my exact return. I've been training consistently for years.

Copy the principle, not my structure or weights.

Know what you train.
Know why you do it.
Record what you do.

That's progressive training, not attempting to repay some imaginary fitness debt because you dared to enjoy August!
I walked, swam and did some push-ups while I was away.
Now I'm home.
The barbells are here.
And apparently our relationship survived the separation.
Fit is Fun ❤️

My Little Holiday Workout 🙂: Push-ups, Adductor, Abductor

My Bulgarian holiday is nearly over, and I deliberately took almost 4 weeks away from structured gym training.
But every other day I’ve been doing three exercises:
💪 Push-ups
A simple horizontal pushing movement that works the chest, shoulders and triceps, while your core has to keep the whole body stable.
🦵 An adductor exercise
The adductors are the muscles of the inner thigh. They help control the hip and stabilise the leg, which matters for everything from walking to squatting.
🦵 An abductor exercise
These work the muscles responsible for moving and stabilising the leg away from the body. Strong hip abductors help with pelvic stability, balance and lower-body control.
Why these three?
I simply wanted a tiny amount of resistance work that takes a few minutes, requires almost no equipment and keeps some muscles reminded:
“Sorry. Holiday or not, you still have a job😄.”
The rest was walking. Lots of it. Swimming.

The important thing is understanding the difference between reducing your training for a period and believing you've somehow “fallen off the wagon”.
There is no wagon.
There is just life, with fitness built into it.
If you’re trying to make strength training and nutrition simpler after 40/50, you’ll find my free beginner-friendly resources at my website.
And when you request the free resources, I’ll also email you my Full Body Routine Tracker, so when you are ready for the gym, you have somewhere practical to start.
Fit Is Fun. ❤️

A few more days like this ☀️⛱️ and then hitting back gym next week 💪How's your summer?

📸Screenshot this: How to Avoid Glucose Spikes. Thank me in one month🙂.