tag:blogger.com,1999:blog-41665455368816128492024-02-07T13:48:23.574-08:00Heleni BeFit 2016 challengeHelentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.comBlogger31125tag:blogger.com,1999:blog-4166545536881612849.post-28076176272219054952016-03-08T11:55:00.000-08:002016-03-08T11:55:25.436-08:00Elu pärast BeFit2016 challengitNonii kallikesed! Mis te arvate, kas olen juba sangpommi ja kangi nurka visanud ja näo shokolaadist punni puginud nagu hamster? :-)<br />
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Minu challengi lõpust on möödas natuke üle nädala, kuigi tundub, et rohkem.. nii palju juhtunud vahepeal hahhaaaa....Aga ühte ütlen, trenni teen ikka sama palju!!! See nagu elustiil, et kindlasti oli BeFit hea tõuge rohkem treenima.<br />
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Et mitte ühekülgse treeninguga ära manduda, olen proovinud erinevaid trenne lisaks jõutrennile. Jõutrenni olen jätkanud nagu enne, ehk siis 3x jalad ja tuhar, 2x ülakeha ja kõhulihased ja enamasti ikka kodus.. See nädal mõtlesin, et proovin low weight ja high reps ja järgmine nädal high weight low rep jne..<br />
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Nagu olen maininud oma postitustes, siis meeldib mulle koguaeg midagi uut proovida, tüdinen samast asjast kiiresti.. Lisaks jõutrennile olen proovinud ka uusi asju. Eelmine nädal käisin <span style="color: #073763;"><u><i><b>Tantsugeenis</b></i></u></span>, proovisin seal <u><i><b>Kõht, selg, tuhar</b></i></u> trenni ühe eriti toreda treeneri juhendamisel. Kaisaga rääkisin ka peale trenni oma toitumisest ning temaga plaanis seda natuke ümber muuta.. Siin ka üks meenutus Kaisaga.<br />
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See nädal proovisin ka midagi tantsulisemat, nimelt <span style="color: #38761d;"><u><i><b>Ragga</b></i></u></span> trenni. Jälle, väga tore treener oli (Helina) ja esimene pool trennist meeldis mulle vääääga.. See muusika on lihtsalt nii mõnus ja kellele ei meeldi oma bootyt sheikida. Üks eriti äge liigutus oli seal ka (Pon Di Floor oli nimi vist), põrandal siis veeretad end üle selja ja siis boom boom, põrandal sheigid oma bootyt. Trenni teine pool tehti kava Rihanna loo järgi.. Eriti mõnus oli pealt vaadata, aga ise tundsin end nagu kahe vasaku jalaga.. Nüüd seisangi dilemma ees, et kas panna end proovile või las ta jääb.. Samas see muusika ja treener on ülihead, et sealt saab mõnusa positiivse laengu. Mõtlen veel mingit stiili seal proovida ja eks ma kirjutan sellest ka. <br />
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<img alt="Pildiotsingu ragga dance moves on floor tulemus" class="rg_i" data-sz="f" name="oKGkxmK7WGM_vM:" 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" style="height: 188px; margin-left: -6px; margin-right: -8px; margin-top: 0px; width: 145px;" /><img alt="Pildiotsingu ragga dance moves on floor tulemus" class="rg_i" data-sz="f" name="MalTvFS7Z4dQKM:" 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" 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Söömisega on nagu on, söön rohkem ja olen ka patustanud natuke, kaal suht sama küll, aga üritan end nüüd kokku võtta ja kaloraazi natuke tagasi tõmmata jälle :-). Mul nüüd uus sõltuvus - overnight oats! Sooo yummy!! Segan kokku kaerahelbed (või kliid), chia seemned, raw cocoa, natuke proteiini, mee, jogurti või piima ja külmikusse. Hommikul nagu magustoit. Lisaks scrambled egg whites ja mingi kukkel alla avokaadoga.<br />
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Kuna meile BeFit osalejatele tuli pakkumine külastada Figura Line lümfimassaazi 2x, siis täna käisingi proovimas. Kõigepealt kaaluti mind üle ja siis algas sessioon jalatalla massaaziga. Oi kui kõdi mul alguses oli.. See olevat pigest kehas. Niimoodi töötati läbi kõik kehaosad, mis kestis kokku umbes tund aega ja kulutas 240 kcal. Nagu trenni eest. Aga protseduur ise oli niiiii mõnus, mudistas ikka korralikult kõik läbi. Ootan juba uut seanssi. Teendindaja oli ka ülitore ja lahkudes sain ka toreda üllatuse naistepäev puhul. Kindlasti julgen neid oma sõbrannadele soovitada. <br />
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Aga nii mu eluke vaikselt veerebki peale challengit. Mõtlesin, et peale seda blogitamisega enam ei tegele, aga eks ma aeg-ajalt ikka postita siia midagi kui midagi uut ja põnevat jälle proovinud olen. Seniks olge kõik sportlikud ja päikest teile!! <br />
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<br />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-45464328017768209652016-02-28T07:45:00.002-08:002016-02-28T07:45:56.953-08:00Finito ehk Challengi lõppOngi kibe-kiirelt need 8 nädalat mööda kimanud ja minu BeFit 2016 challenge nüüd ametlikult lukus. Viimane nädal möödus ülikiirelt. Nagu eelmises postituses rääkisin, olid mind ees ootamas suured katsumused, nagu laste sünnipäevad ja enda sünnipäev. Pidasin ilusti vastu kuni oma lapse sünnipäevani. See tort oli lihtsalt nii ahvatlev ja lapsel elus ainult korra sünnipäev, siis muidugi proovisin ka. Kuna ma ei võtnud seda challengit kui "ühekordset üritust," siis ei pabistanud nii hullult, kuna kütan täie rauaga edasi.<br />
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Aga räägin siis natuke oma saavutustest ja kas ja millega rahule jäin. Kõigepeal panen oma möödud, mida enne blogis ei ole avaldanud:<br />
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Enne/ <b>pärast:</b> <br />
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Rind: 87cm/ <b>86cm</b> (-1cm)<br />Talje: 76.5cm/ <b>65cm</b> (-11.5cm)<br />Puusad: 96cm/ <b>91cm</b> (-5cm)<br />Reis: 55.5cm/ <b>52cm</b> (-3.5cm)<br />Käsivars: 31cm/ <b>29cm</b> (-2cm)<br />Pikkus: 164cm<br />Kaal: 60kg/ <b>58kg</b> (-2kg) - vahepeal näitas kaal isegi 57.4kg, aga panen viimase näidu<br />
Rasvaprotsent: <b>16.8</b> (kahjuks enne võistlust ei mõõtnud, aga kindlasti ole kõvasti suurem).<br />
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Üldiselt olen väga rahul, sest andsin endast kõik ja tõestasin endale (ja teistele), et on väga võimalik lapse kõrvalt kodus end oma parimasse vormi treenida. Aasta aega tagasi kui sünnitama läksin, kaalusin <b>85 kilo.</b> Ma võtsin rasedusega juurde <b>20 kilo</b>, millest esimesed 15 kilo kukkusid iseenesest imetamise ja kärutamisega. Edasine nõudis juba lisa-pingutust. Kui hakkasin kirja panema, mida suhu pistan ja ka kodus end kergelt liigutama, kadusin järgnevad 5 kilo. Sealt edasi läks aga veel 5 kilo koduse treeninguga ja kuniks Hers ajakiri BeFit 2016 challengi välja kuulutas, kaalusingi <b>60 kilo</b>.<br />
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Mul on väga hea meel, et selle challengi vastu võtsin, sest alles nüüd hakkasin korralikult trenni tegema. Hankisin endale natuke varustust koju (kang ja raskused, sangpomm, hantlid, kummilindid, fitball) ning
jälgisin Instagramis erinevaid bikini fitness modelle, kes alati
erinevaid videosid oma harjutustest postitavad. Nendest ja ka Hers ajakirjast ammutasin motivatsiooni ja panin oma kavad ise kokku. Need, kes mind siin jälginud, teavad umbes kuidas mu kavad välja näevad ja ei hakka siin nendel pikemalt peatuma uuesti. Korra nädalas umbes proovisin ka jõusaali saada, et raskemate raskustega treenida. <br />
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Toitumisest olen ka siin blogis juttu teinud, aga üldiselt kaloraaz oli <b>1500 - 1700 kcal</b>, tegin ka <b>1000 kcal</b> päevi. Jälgisin makrosid ja korra nädalas patustasin <b>cheat meal</b>iga. Sorry, I love food!! Ja minu puhul cheat mealid toimivad.<br />
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Peale selle, et treeninguga kadusid mu seljahädad ja ka vahel kimbutav tagumiskunärvivalu, mis tekkis rasedusega ja lapse kandmisega, saavutasin ka pool oma pikaajalistest sihtidest. Märksin alguses ära, et soovin saada six-packi ja ilusat vormis tuharat. Kõhulihased on mul ilusti välja joonistunud ja pepu ka juba päris õigel teel (pole enne nii tugevaid tuharalihaseid endal olnud), niiet et jätkan nende voolimist. Ausalt öeldes olen nüüd, 33 aastasena oma elu parimas vormis ja sõbrannad isegi pöörduvad minu poole nõu küsima ning soovivad koos treenima minna ja see on minu jaoks parim kompliment üldse ning motiveerib edasi arenema. Mõlgutasin mõtteid, et võiks isegi proovida bikini fitnessi, enne kui
tööle tagasi lähen, aga kuna olen totaalne võhik sellel alal ega tea
isegi kust alustada jne siis pigem jääb see vist unistuseks, aga kes
teab..<br />
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Seniks aga jätkan kindlast treeningutega ja puhta toitumisega ning soovin kõigile häid treeninguid ning kuhjaga motivatsiooni!! <br />
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Minu before and after pildid teile:<br />
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<br />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-82386211103277437862016-02-23T11:40:00.002-08:002016-02-23T11:40:33.908-08:00Fun gymdayTänast toredat teisipäeva alustasin ühe kiire <u><i><b>plüo HIIT</b></i></u>-iga, mis kestis umbes 16 minutit. Kava võttis võhmale, aga ega see mu ainus trenn ei olnud of course. Lõuna ajal seadsin sammud jõusaali poole. Tee peale jäi mul <u><i><b>Fitshop</b></i></u> ning otsustasin sisse põigata. Mõtlesin siis ka selle ülireklaamitud <u><i><b>Nocco BCAA+</b></i></u> joogi ära proovida. Kuna ma olen suur magusasõber, siis mulle läks täitsa peale. <br />
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Kuniks õde ootasin, tegin oma ülakeha harjutusi, mis koosnes kolmest erinevat supersetist + üks eraldi harjutus triitsepsile. Ma ei hakka isegi
üritama neid nimesid nimetama, mis harjutusi tegin... I am just hopeless
in that!!! Peaks vist kriipsujukusid joonistama hoopis, et te aru saaks
millest ma räägin :-). Siis tegin natuke cross traineril cardiot ja
siis tabata abs. Panen väikse pildikese osade harjutustega, mida oma
kavas kasutasin. Mainin veel ära, et kasutasin jalaraskuseid, mis lisas
natuke vürtsi. <br />
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Me õega veel mõtlesime natuke pulli teha ja proovisime kui osavad me hularõngastega oleme.. Ütleme nii, et poseerimine nendega tuli paremini välja kui trikid :-)<br />
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Söögipoolest hetkel väga "kokkuhoidlikud" lood, ehk siis kaloreid hoian kokku kuni challengi lõpuni. Lõunaks tegin <u><i><b>"egg fried rice"</b></i></u> tervislikus varjandis. Viskasin pannile köögikombainist läbi käinud toore lillkapsa, broileri hakkliha, sibula, vürtsid, zucchini, paprika ja muna valged. Voila!! Väga maitsev oli. <br />
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Homsest läheb muidugi asi keeruliseks, sest lähme ühe väikse printsessi sünnipäevale ja ei kujuta ettegi, mis seal pakutakse.. Peab igaksjuhuks kotti midagi tervislikku viskama. Neljapäeval muidugi minu kallikese sünnipäev, aga juba tellisin endale eraldi köögiviljade valiku :-). Reede hommikul lähme pildistama tibuga ja lasen ka oma bikiiniklõpsud siis ära teha (2 in 1). Stay tuned!! Homme lähen kehakoostist ka mõõtma, muidugi kahju, et enne challengit ei käinud. Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-71909529780152425502016-02-22T12:24:00.000-08:002016-02-22T12:24:01.416-08:00Challengi viimane esmaspäev Tere esmaspäevast kallid lugejad :-). Minu challengile on see viimane esmaspäev, kuna selle pühapäevaga saabki mul 8 nädalat kokku. Pildid teen juba reedel ära, sest see nädal ja eriti nädala lõpu poole tuleb <u><i><b>mega-super-hüper busy busy</b></i></u>.. Neljapäev on mu kallikesel esimene sünnipäev - oi kui tähtis päev ja reedel minul endal. Enne seda veel tibu sõbrannal sünna ja nädala lõpus veel teisigi pidusid-toimetusi. Soovige mulle siis edu nädalalõpuni vastu pidada oma 1000 kcal peal, sest torte pakutakse juba kolmapäevast juuuuuuu!!! No arvatavasti reedel ikka luban endale tükikese :-).<br />
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Esmaspäev algas meil siis ikka lõbusalt trennilainel - jalad ja tuhar. Soojendus tabata ja siis mõnusad supersetid. Tänases menüüs olid sellised supersetid nagu Romanian split squat + kettlebell swing, deadlift + põlvedel kükk, hantliga donkey kick + kettlebell pull (pole tegelikult õrna aimugi nimede koha pealt) ja veel üks kombo kettlebelliga ja raskustega, aga ma ei oska neid nimesid küll siia kahjuks kirja panna. Kardiot täna väga ei teinudki, peale selle et sumasin vankriga selles lögas. Ahjaa tegin ühe lõbusa video ka ja toredat nädala algust teile kõigile!!!<br />
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<br />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-58332949781878280202016-02-21T11:37:00.002-08:002016-02-21T11:37:42.954-08:00Eelviimase nädala kokkuvõtePole mõtet vist heietama hakata kuidas aeg lendab ja blablablaaa... Aga olen jõudnud juba <u><i><b>finishisirgele</b></i><i><b> vääääga lähedale</b></i></u>. Olen siin viimasel ajal mõelnud, et tegelikult mul ikka väga hea meel, et selle challengi vastu võtsin, sest olen hakanud trenni tõeliselt nautima ja ausalt õeldes, mul kodus juba korralik varustus ka olemas. Eks vaja nüüd raskuseid juurde tellida ja nipet-näpet asju, aga üldiselt see iga hommikune trenn väga rutiiniks kujunenud. Ei oska enam ilma :-). Fitnessist saab elustiil. <br />
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Eelmises postituses rääkisin, et see nädal läksid päevad treenimise suhtes natuke sassi, seega neljapäev oli tuhara päev. Jõusaali marss. Puhtalt selle pärast, et kodus pole nii palju raskusi ja see tuhara päev pikem seanss kah, venib nii 1.5-2h peale suurte seeriate arvu ja pikkade pauside pärast. Ehk siis võtan 4 harjutust, igat 8 kordust ja 8 seeriat ja puhkan 1 minut seeriate vahel. See neljapäev oli väga tore üllatus, nimelt Kalevi Spa-s oli <u><i><b>Kristina Nuut</b></i></u> valves ja sai tema käest natuke harjutuste soorituse osas nõu küsitud ja väga väga tore tüdruk on ta peab kohe ära mainima.<br />
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Oma trenni lõpetasin jooksulindil 10 minutit, see minu arust nii hea lõõgastus peale rasket tuhara päeva :-). Ja siis korralik venitus otsa.<br />
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Reedel alustasin päeva kardioga - mul oli selline tore 30 minutine <u><i><b>HIIT boxing treening </b></i></u>ja otsa <u><i><b>tabata kõhulihased</b></i></u> umbes 15 minutit. Õhtul tegin veel ülakeha supersette raskustega. Päeval tuli selline magusaisu, et maiustasin natuke Laima 90 eriti tumeda shokolaadiga... Kujutan ette, et enamus inimesi kirtsutab nina selle peale, aga mulle tõesti maitseb see!! Eriti mõnusalt tummine!!<br />
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<img alt="Pildiotsingu laima 90 tulemus" class="rg_i" data-sz="f" name="PKuNMNke0Hy5-M:" 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Laupäeval oli jalgade ja tuhara päev ja otsustasin vahelduseks ilma raskusteta trenni teha, sest vaesed jalad ja tuharad olid ikka veel valusad neljapäevast (isegi aminod ei aidanud seekord). Tegin umbes 35 minutise <u><i><b>ringtreeningu kummilindiga</b></i></u>. See et ma raskuseid ei kasutanud, ei tähendanud otseloomulikult kerget trenni! Oh no!! Alakeha lõi ikka tuld!! :-). Ja laupäeval oi kurja, sai patustatud süsivesikutega... Ema ostis <u><i><b>Muhu leiba</b></i></u> ja sellest on nii raske keelduda. See ju oli soe ja pehme ja niiiiiii hästi lõhnas ka veel. Siis lükati mulle veel <u><i><b>quinoa küpsised</b></i></u> ka nina alla ja lahti see läks... Lõpuks olin juba umbes 6-7 küpsist ära puginud. Mõtlesin pärast natukenegi seda pattu heastada ja kui laps vankris magama jäi, kärutasin ringi ja sumpasin selles õudsas lumes umbes 50 minutit. Ahjaa, hommikul sai ka umbes sama palju sumbatud.<br />
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Tavaliselt on mul pühapäev <u><i><b>puhke- ja cheat meali päev. Not this time unfortunately</b></i></u>. Kuna järgmine nädal pildid vaja teha ja tulemused ära saata, siis sellist luksust enam lubada ei saa (eriti peale eilset carbside disasterit). Boom boom boom, hommik algas kardioga. Intervallid algasid dünaamiliste venitustega ja siis juba boxing. Lõpuks üks ring kõhulihaseid ka. Üritasin täna süskareid vältida nii kuidas võimalik, aga täitsa ilma on suht võimatu mul kahjuks. Samas aga jäin rahule päevaga.<br />
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Nüüd nädalake veel minna ja siis näete juba lõpptulemusi ja siis räägin ka kaaludest ja mõõtudest.. Olen seda seni veel saladuses hóidnud, aga vihjeks võin õelda, et nii mõnigi sentimeeter on kadunud ja sõbrad-tuttavad-sugulased muretsevad, et ma täiesti kokku ei kuivaks :-). Ma viimases postituses räägin ka kui palju kaalusin kui sünnitama läksin ja vaatan kui julgen avaldan ka ühe foto (no super vaal näen välja tegelt kaaaa). Ehk on see inpiratsiooniks või motivatsiooniks teistelegi emmedele või kellele iganes, kes tahab end kätte võtta :-). Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-83954799051786939012016-02-17T09:49:00.001-08:002016-02-17T09:49:50.073-08:00Trenn, trenn ja veelkord trennViimased paar päeva selline kevade tunne olnud, nii mõnus!! Olen printsessiga korralikud tiirud maha kärutanud, aga samas olen märganud, et see 1.5h kärutamine teeb mind väääääga näljaseks. Väljas veel suhteliselt külm ka. Kuna challenge on lõpusirgel, siis olen üritanud end taltsutada ja patustanud tervislikult. Täna näiteks tuli isu nii millegi rammusa järgi ja tegin lõunasöögi kõrvale maguskartuli-blackeye beans-karamelliseeritud sibula-röstitud paprika püreed. Kõrvale rasvavabad kanakotletid (tsikile veiselihast). See läks meile mõlemale väga peale ja teine kordki teen uuesti.<br />
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Kuna sõbrad tulid külla, siis tegin kerged veggie snäkid ja kõrvale karamelliseeritud sibula-parika hummus. Vahest läheb meelest kui lihtne on hummust teha ja kui kasulik see on, et tuleb tihemini ikka teha :-). Aga homme 1000 kcal päev for sure!!<br />
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Trenn on see nädal natuke sassi läinud päevade poolest, aga ega lihastel nagunii kalendrit pole ja kuniks iga grupp saab puhata, peaks kõik ok olema. Hommikuti olen nüüd hakanud kardio HIIT-i tegema (30 minutit), mis korralikult higistama võtab ja mõnusalt üles äratab. Teisipäeval tegin otsa tabata kõhulihased 15 minutit. Täna kolmapäeval tegin lihtsalt oma kardio hommikul ja venitasin natuke otsa. Ma vist ei ole maininud, et tegelikult mul on sõbrannaga ka challenge, et spagaati saaks.. Working on that!! Täna õhtul tegin ka kerge jalatrenni 15 minutit, tahtsin kõhulihaseid ka teha, aga mu kallis RoosaBoss oli väsinud ja kahjuks jäi ära. Aga eks homme siis :-)<br />
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<br />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-54947369974705889502016-02-15T11:21:00.000-08:002016-02-15T11:21:48.098-08:00Aga mulle toodi pomm! Hellooo jälle!! Uus nädal hakkas jälle pihta, ehk siis <u><i><b>eelviimane võistluse nädal.</b></i></u> Osadel challenge-i kaaslastel peaks vist nüüd juba läbi olema see BeFit 2016 ja saavad nüüd rahulikumalt hingata :-). Aga mina kütan edasi siis... <br />
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Kuna reede oli mul väga karm sessioon pepule, siis laupäev puhkasin. Ma olin õnneks nii tubli reede õhtul, et võtsin aminohappeid ja ühe sheiki enne magamaminekut ja escapisin rämeda lihasvalu :-). Puhkusepäev tõi endaga kaasa ka <u><i><b>cheat meal</b></i></u>i... ja oi kui hea see oli!! Pulled chicken cous cousi ja coleslaw-ga. Magustoiduks veel crepe-id banaani ja shokolaadi jäätisega. Lubasin endale, et see siis viimane cheat meal enne võistluse lõppu. Ausalt öeldes patustasin natuke terve päev ja sellepärast tuli end pühapäeval käsile võtta. Tegin hommikul võimsa <u><i><b>kardio HIIT</b></i></u>-i umbes 30 minutit ja otsa ülakeha harjutused. Pühapäev on meil ka alati vanaema juurde minek ja seal ei saanud keegi aru, miks ma kooki ei söönud seekord, vaid olin kaasa võtnud rasvavaba kohupiima kohvi kõrvale. No ainuke "paha" asi, mida tegelikult pühapäev sõin oli sealiha.<br />
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Ja pühapäeval toodi mulle ka <u><i><b>POMM</b></i></u>.... sangpomm loomulikult!! Korralik selline vanakoolikas ja 16 kilo. Ma ise mõtlesin just natuke aega tagasi, et kuna mul nüüd kuu lõpus sünnipäev tuleb, kingin endale 12 kilose sanga, aga vedas mul hoopis, sain 16 kilose. Mõnus!! Ma vist segi peast läinud juba hahahaaa...<br />
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Täna hommikul sai ka korralikult trenni tehtud uue pommiga. Lisasin oma supersettidele sangaga harjutusi ja päris korralikult võttis higistama... Evidence siin:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOuETHPvAdhOkZdNheYs0Z05niPqqyplsMNEDbViBWP1i_EcH1DqvJJCGIbcL1uIHmAz4aUuTpX5LCNTYeHbMwd7KN0m9KBa35gQetbaYmm5DU28AcmB6L5Hus5GSsIk6MQVj4FWzwfz0/s1600/image%252856%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOuETHPvAdhOkZdNheYs0Z05niPqqyplsMNEDbViBWP1i_EcH1DqvJJCGIbcL1uIHmAz4aUuTpX5LCNTYeHbMwd7KN0m9KBa35gQetbaYmm5DU28AcmB6L5Hus5GSsIk6MQVj4FWzwfz0/s320/image%252856%2529.jpeg" width="320" /></a></div>
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Kuna ilmad on natuke normaalsemaks muutunud, olen ka paar viimast päeva korralikudel tiirudel väikse printsessiga käinud (vankerdamas siis). Eile sai üle 2h vankerdatud päeva jooksul kokku, täna üle 1h. Fingers crossed, et homme ka ilm lubab.. Ja järgmised päevad kuni challengi lõpuni.. Ja siis sealt edasi ka :-). Ühesõnaga suvi pole ju kaugel tegelt.. Stay positive people!!! :-P<br />
Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-47468286917918434782016-02-12T12:28:00.000-08:002016-02-12T12:28:08.488-08:00Big big bums.. <u><i><b>Reede</b></i></u> käes ja täna oli üle pika aja hommik, kus ma kodus trenni ei teinud. Samuti sain niiiii hästi magada, et kohe ärgates oli super hea tuju!!<br />
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<img alt="Pildiotsingu happy friday tulemus" class="rg_i" data-sz="f" name="XxOpMA4ZPjfHDM:" src="data:image/png;base64,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" style="height: 168px; margin-left: -1px; margin-right: -1px; margin-top: 0px; width: 300px;" /><br />
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Eile oli mul <u><i><b>1000kcal päev</b></i></u> ja ausalt öeldes pidasin hästi vastu ja isegi õhtul ei läinud magama nii, et oleks super duper hungry olnud. Aga täna hommikuks tuli mõnus kalkuni-hakkliha ja munavalge omlett koos kohviga. Natuke banaani ka kõrvale ja kõht korralikult täis. Lõunaks tegin midagi, mida paari kuu pärast poleks elusees teinud, nimelt kalkuni stir fry peedi, brokkoli, küüslaugu ja paprikaga. Nimelt peet, brokkoli ja küüslauk kohe kindlasti ei kuulunud mu menüüsse, aga tänu <u><i><b>BeFit challengile </b></i></u>olen hakanud uusi asju proovima ja lapsele tuleb ka tervislikku toitu pakkuda, seega mis mul endal ka muud üle jääb :-).<br />
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Kuna <u><i><b>Hers</b></i></u> kuulutas välja <u><i><b>video konkursi</b></i></u>, siis proovisin ka mina kodus oma esimest trennivideot teha koos pisikese printsessiga. Harjutusi tuleks teha 30 sekundit, kõik järjest, siis puhka 10-30 sekundit ja nii 4 roundi. Andke teada kuidas meeldis :-). <br />
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<iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.blogger.com/video.g?token=AD6v5dz9nNU9dOiGp1-NjoLIeOwIIDbR2muKKN6OF8Of4SddC4JpEQDgxbchAsMGxSXhwYyYpAWxoHd8HSB2PlAEbA' class='b-hbp-video b-uploaded' frameborder='0'></iframe></div>
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Ja reede on mul ju alati, surprise surprsise <u><i><b>tuharapäev</b></i></u>!!! Kuna kodus raskused jäävad hetkel liiga väikeseks, läksin oma kohalikku jõusaali... Imekombel suutsin seal 2h veeta!! Soojenduseks HIIT kava poksikotil ja sangpommiga, kokku umbes 20 minutit ja võttis ikka korralikult võhmale. Siis tegin 4 erinevat tuhara harjutust suhteliselt raskete raskustega ja väikesed kordused ja palju sette.. Sinna see aeg kaduski. Trenni lõpuks olin korralik tomato!!<br />
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Eks homme ka trennipäev ja vaatan, kas pühapäev jõuab või mitte.. Samas põhimõtteliselt ainult 2 nädalat jäänud ja finishijoon hakkab vaikselt juba paistma ja see madness saab varsti läbi.. We will see... <br />
Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-79708672870861241382016-02-10T10:02:00.001-08:002016-02-10T10:02:07.293-08:00Patusta kavalaltTäna siis kolmapäev ja keha ikka valutab ma isegi ei tea millisest sessioonist hahahaaa... Esmaspäev oli suht hardcore tegelt ja peale spinning ka õhtul. Eile teisipäeval tegin õlad, selg, biitsept ja triitseps ja tänaseks on sedagi tunda. Niiet suht terve keha valutab.<br />
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Eile oli veel peale <u><i><b>Vastlapäeva</b></i></u> ka <u><i><b>International Pancake day</b></i></u>. Ega see, et challenge käes, ei tähendanud, et peaksin nendest ahvatlustest loobuma. Ma lihtsalt patustan kavalalt. Tegin neid Fast proteiini pankooke. Kahjuks pilti unustasin suures tuhinas teha, aga need olid väga njämmad!! Kukli sai tegelikult pühapäev ära söödud, niiet ega sellestki ilma jäänud.<br />
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<img alt="Pildiotsingu vastlakukkel tulemus" class="rg_i" data-sz="f" name="YJAfk2ruk-WHCM:" 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" 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Kuna eile oli suht decent ilm, sai ka kärutamas käia, niiet hommikune trenn (kiire kardio ja ülakeha) ja värskes õhus jalutamine. Jäin rahule. Täna on ka sahmerdamist palju olnud, kuid hommikul sai ikka korralik seanss tehtud. <u><i><b>Legs and bums </b></i></u>päev oli jälle ja tegin näiteks curtsy lunges (olen kuskil varemas postituses nendest rääkinud). Need on minu jaoks kuidagi väga rasked ja kohe esimese roundiga võtavad higistama. Kokku siis jälle 50 minutit veri, higi ja pisaraid :-). Aga mulle meeldib.<br />
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Ma siin vaikselt mõtlen ka video konkursi peale, mida Hers välja kuulutus ja mõtted liiguvad.. Tuleb nädalavahetusel ära teha :-). Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-73055911850681397592016-02-08T12:25:00.000-08:002016-02-08T12:25:12.295-08:00Häppi esmaspäeva teile kõigile!Käima läks mul nüüd siis võistluse <u><i><b>kuues nädal</b></i></u>. Whoop whoop!!! Kui te arvate, et ma eile (pühapäeval) niisama passisin, siis eksite. Alustasin päeva ühe korraliku <u><i><b>HIIT kardio sessiooniga</b></i></u>, kokku 30min veri, higi ja pisaraid :-). Ja muidugi tähendab pühapäev minu jaoks cheat meali yummmmmm.. Korra nädalas tuleb end premeerida, et uueks nädalaks motivatsiooni ja jõudu oleks. Vähemalt minu puhul see toimib ja tõesti motiveerib. Ütleme nii, et sai korralikult patustatud.<br />
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Ma vist eelmises postituses mainisin, et nüüd kuni võistluse lõpuni hakkab mul olema 2x nädalas <u><i><b>1000kcal päev</b></i></u> - esmaspäev ja neljapäev. Täna siis ongi selline päev. Õnneks esmaspäev ei ole see raske, sest pühapäevast kõht cheat meali täis pugitud. Tänases menüüs olid näiteks munavalge omlett kalkunirinnalihaga hommikusöögiks; kalkun, brokkoli ja kodujuust lõunaks ning tuunikala kodujuustu ja avokaadoga õhtusöögiks. Vahepalana veel Valio ProFeel ning 2 skeiki (pool skeiki iga kord peale trenni).<br />
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Hommikut alustasin <u><i><b>jalgade ja tuharate tabata</b></i></u> soojendusega, millele järgnesid <u><i><b>supersetid</b></i></u>. Täna kombineerisin nii, et raskustega harjutusele järgnes kas kummilindi või ilma raskuseta harjutus. Näiteks kangiga kükid mõlemale poole ja donkey kicks kummilindiga. Kava lõpuks oli tuhar <u><i><b>on fire!!! </b></i></u>Mulle meeldib pidevalt oma treeningus midagi teistmoodi teha, kunagi ei ole mul täpselt sama kava kaks korda järjest. Võivad olla sarnased harjutused, aga raskustes või kordustes on erinevused. Tuleb koguaeg oma lihaseid üllatada, muidu harjuvad ära :-). Õhtul läksime õega veel <u><i><b>spin</b></i><i><b>ningusse</b></i></u>. Mõnus oli! Olin sellest tegelikult puudust tundnud - kõva muusika ja higi! Endas olin ka üllatunud. Mäletan Londoni aegadest kui spinnis käisin, et see oli räme!! Iga kord mõtlesin, et miks miks miks! Aga täna läks see trenn kuidagi väga kiiresti ja kuidagi kiiresti taastusin peale iga "harjutust." HIIT vist on hästi mõjunud :-). See tunne, et jõuad rohkem iga kord, on neid veri, higi ja pisaraid väärt!!! Keep going people!!<br />
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<img alt="Pildiotsingu spinning tulemus" class="rg_i" data-src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcT8JG-IcXUkso6b4wXPGIskGH55SE6WLxE0_ykijAYfm9IQnKMW7Q" data-sz="f" name="4YpLNjeSJL64kM:" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcT8JG-IcXUkso6b4wXPGIskGH55SE6WLxE0_ykijAYfm9IQnKMW7Q" style="height: 160px; margin-left: -6px; margin-right: -6px; margin-top: 0px; width: 238px;" />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-57751962038042522872016-02-06T09:43:00.000-08:002016-02-06T09:43:07.113-08:00Viienda nädala kokkuvõteJälle peaagu üks nädal lõpusirgel, ehk siis peaaegu 5 nädalat challengist on läbi, mis tähendab, et 3 nädalat madnessi jäänud veel.<br />
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Söögi poolest on nüüd selline uuendus, et esmaspäev ja neljapäev hakkavad olema <u><i><b>1000 kalori päevad</b></i></u> ja idee on süüa ainult puhtaid toite ja võimalikult suure valgu sisaldusega, samuti erinevaid rohelisi teesid juua jne. Sellel nädalal alustasin neljapäevast ja pean ütlema, et kuigi oli raske, siis mitte midagi võimatut. Seejuures käisin veel restos, kus oli palju ahvatlusi, aga suutsin siis ainult kohvi ja teed juua :-). Reedel oli sõbranna juubel ja samuti suutsin carbsidest eemale hoida. Sõin ainult proteiine ja carbsid andsin õele ja nagu oleks see lounge meie mõtteid lugenud, seal pakuti kokteili nimega <u><i><b>Skinny bitch</b></i></u>, ehk siis polnud sinna mingeid suhkruid ega muud säärast lisatud (aka vodka with lemon, lime and soda water). Täna laupäeval olen samuti puhtalt toitunud ja kallis sõbranna tõi mulle veel proteiini batoone <u><i><b>Nude protein</b></i></u>. Nendes õnneks vähe süsivesikuid ja palju valke ja maitsevad ülihästi. <br />
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Väike kokkuvõtte trennist.<br />
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<u><i><b>Teisipäev</b></i></u>a alustasin dünaamilise venitusega kogu kehale ja kestis kokku 45 minutit. Lõuna ajal käisime õega jõusaalis. Ta tahab alati siis minna, kui mul ülakeha päev on :-). Kuna jõudsin enne õde, tegin enne jõuharjutusi kardiot (tavaliselt teen enne jõuharjutusi ja siis kardio). Seekord tegime erinevaid supersette õlgadele, biitsepsile ja triitsepsile. Kuskil lõpupoole ütles ta, et peale käte tal hakkas ka nina värisema :-). Lõpetasin treeningu tabata <u><i><b>kõhulihastega</b></i></u>.<br />
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<u><i><b>Kolmapäev</b></i></u> on alakeha päev, ehk siis jalad ja tuhar ning nagu tavaliselt kummilindiga tabata soojendus, mis kestab umbes 12 minutit ja siis supersetid.<br />
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<u><i><b>Neljapäev</b></i></u> pidin tavapärase hommikutrenni pärastlõunale lükkama. Kuna oli suht busy päev, siis jõudsingi ainult kõhulihaseid teha kokku umbes 25 minutit.<br />
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<u><i><b>Reede</b></i></u> on 100% booty päev, ehk siis proovin teha isoleeritud tuhara harjutusi. Alates sellest reedest on ka set-up natuke teine ja edaspidi üritan selleks jõusaali minna, sest kodus pole piisavalt raskusi. Idee on teha väga raskete raskustega 8 kordust ja 8 seeriat ja kokku 4 isoleeritud tuhara harjutust. Pidin natuke improviseerima, sest kangile mul kokku 25kg raskusi, aga erinevaid raskusi hantlitele, seega max 42kg saab liftida. Pildil näha, rohelises Prisma kotis mul need lisa raskused. Hantlile sain max 25kg lükata, rohkem ei mahtunud.<br />
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Kuskil neljanda korduse ajal (kui raskus piisav) peaksid pisarad voolama.<br />
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Täna <u><i><b>laupäeval</b></i></u> tegin ülakeha ja kõhulihaseid. Ja on tunda, et eile tegin tuhara harjutusi!!! :-)<br />
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Ühesõnaga olen oma tegemiste ja tulemustega rahul, nüüd tuleb veel rohkem pingutada! Ilusat nädalavahetuse jätku kõigile!<br />
<br />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-607460787953583792016-02-01T11:07:00.002-08:002016-02-01T11:07:23.210-08:00Uue hooga! Ilusat nädala ja uue kuu algust sõbrad! Esmaspäev on üks tore päev, energiat on tavaliselt palju, et kohe nädala esimene trenn poweriga teha (mul vähemalt oli nii täna peale mingit mega pikka ja head und). Eile sai ka eriti korralik <u><i><b>cheat meal</b></i></u> söödud, siis oli ka kaloreid põletada kuhjaga. Ja kuna mu lemmik trenn on ikka <u><i><b>bootyle</b></i></u>, siis nagu alati esmaspäev jalad ja tuharad ja tuld!<br />
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Kava suht sama, mis eelmine esmaspäev, aga mulle meeldib alati natuke muudatusi teha ja uusi challengeid sisse panna. Proovisin täna oma supersetid nii teha, et raske harjutus (raskuse mõttes) vaheldub kas <u><i><b>plyo</b></i></u> või <u><i><b>kummilindi</b></i></u> seeriaga. Kuidagi hästi läks see trenn täna, venis tunniseks lausa :-). Väike pildike ka teile (jep väike preili mängib taga). <br />
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Eile katsetasin ka uut moodi <u><i><b>proteiinibatoone</b></i></u>, või välimuselt pigem kooke teha. Panen teile pildi ja magusasõbrad, ma ütlen, need tulid kuidagi eriti mõnusad ja magusad välja. Vahelduseks hea midagi, mis ei ole banaani või peanut butteri maitsega. Maitselt pidavat Alexandri kooki meenutama.. Võibolla :-). Retsepti panin ka oma Instasse <u><i><b>@helentsik. </b></i></u><br />
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Aga mis siin ikka pikka juttu, ma keeran voodisse kerra parem :-). Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-77658145999048801602016-01-30T08:50:00.000-08:002016-01-30T08:50:05.103-08:00Neljanda nädala kokkuvõteEnne kui räägin kas olen rahule jäänud oma pingutuste ja tulemustega, väike kokkuvõte trennist reedel ja laupäeval.<br />
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<u><i><b>Reede</b></i></u> on <u><i><b>tuharate päev</b></i></u> ja treening oli põhimõtteliselt sama mis eelmine reede - nii raskete raskustega kui kodus olemas, aeglased ja eriti kontrollitud liigutustega kordused. Nagu viimasel ajal kombeks, on mu <u><i><b>HIIT kavast</b></i></u> põhimõtteliselt saanud <u><i><b>soojendus</b></i></u>, nii ka reedel. Peale seda <u><i><b>4 supersetti</b></i></u>, ei hakka pikemalt peatuma, sest põhimõtteliselt sama, väiksed muudatused ainult ja raskusteks kodus mul max 25 kilo.<br />
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<u><i><b>Söökidest </b></i></u>mainin ainult hommikusöögi, milleks oli surprise-surprise <u><i><b>munavalge omlett</b></i></u>, aga lisasin kaerahelbeid, kaerakliisid, goji marju, natuke mandleid, mett ja voila. Peale banaanid ja väga maitsev ja kõhtu täitev. Ülemine kauss on väikse printsessi puder :-).<br />
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<u><i><b>Laupäev</b></i></u> - alustasin kardioga:<br />
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*8 burpeed<br />
*15 kätekõverdust<br />
*12 box jumps<br />
*30 jumping jacks<br />
*20 climbers<br />
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Seda kava tegin 5 korda, puhkasin vahepeal 30 sekundit ja kestis 10-15 min ja korralikult higile võttis! Tegin kohe otsa oma <u><i><b>ülakeha kava</b></i></u>. Supersetid õlgadele, biitsepsile ja triitsepsile.<br />
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Üldiselt olen oma tulemustega siiamaani rahul ja väga uhke, et ei ole kiusatustele järele andnud. Kannan alati endaga kaasas proteiini batoone või Valio kohupiima, igaksjuhuks kui kuskile kohvile lähen ja teised maiustavad, siis mina maiustan ka oma kraamiga :-). Ei hakka ka veel mingitest numbritest ega kilodest rääkima, eks see tuleb blogi lõpuks. Põhimõtteliselt minu motto on, et kõigeparemini saad ikka aru, kas oled paremas vormis teksaste järgi, mitte kilode järgi. Ja muskel kaalub rohkem kui pekk :-).<br />
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Aga vihjeks panen ühe pildikese. Vabandan valguse pärast, mul vannitoas on selline romantiline valgus, aga midagi saab ehk ikka aru. Ega ühe kuuga mingit imet ei sünni ja six-packi ei ole veel, aga olen andnud endast parima ja jätkan seda järgmisel kuul ja edas-pidi ka kindlasti. Fitness on elustiil, et kindlasti ei kavatse selle võistluse lõpus hantlid nurka visata ja shokolaadi pugima hakata iga päev (vahest võib muidugi haha).<br />
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Aga nüüd naudin edasi oma nädalalõppu ja vihjeks ütlen, et homme tuleb <u><i><b>cheat meal</b></i></u>! Mina usun cheat meali ja siiamaani see pole mul tulemusi sassi ajanud, pigem just uut hoogu andnud esmaspäeval :-).<br />
Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-47496245261943805812016-01-28T11:39:00.002-08:002016-01-28T11:39:50.603-08:00Abs abs abs...Eile lõpetasin trennipäeva <u><i><b>kardioga</b></i></u>, täna alustasin. Enne kui alustasin, võtsin ühe kiire toorbatooni, mille õde mulle eile andis (väga maitsev oli)<br />
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Ning järgnes kohe üks <u><i><b>väga karm kardio seeria</b></i></u>, mille Hers ajakirjas leidsin.. Panen alla pildi, et aru saaksite millest räägin..<br />
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Esimene harjutus oli kätekõverdusest kükki hüpped ja ütlen ausalt, mina üle 10 ei jõudnud!! Nõrk, aga järgmine kord proovin rohkem :-). Ega need teised harjutused ka meeldivad polnud ja korrata seda kava 2 korda.. Mul võttis kokku vist 15 minutit. Kuna polnud kirjas täpselt kuidas teha, siis tegin kõik harjutused lihtsalt järjest puhkamata ja siis puhkasin u 30 sekundit ja kohe teine seeria. Vot selline tore alustus päevale :-).<br />
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<u><i><b>Hommikusöök </b></i></u>oli nagu tavaliselt - munavalge omlett ja kohvi. Lisan oma omletti kaerahelbeid, kaerakliisid, kaneeli, pähkleid ja natuke mett - selline mõnus kõht täitev magus omlett :-).<br />
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<u><i><b>Lõunaks</b></i></u> tegin jälle peanut butter kana. Retsepti olen vist kuskil eelnevas postitused jaganud ka, aga see on lihtsalt nii maitsev, et pidin uuesti tegema. Natuke vürtsikas ka, ehk siis minu jaoks perfect!! Juurde palju brokkolit ja korralik kõhutäis jälle.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDom1EWKZrpwvyO7QDDOXBrUnZNa_zu6VIWpKVHpggzT5UQplFDdNYl0hJAXXcenOykPSQUKD0w3ZPp-UDaU7hCGPg8r5ssk7z9NShQnPyZzUFkcrWXoeK5lE7bx6j3L4_XMuTA2wxh68/s1600/image%252840%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDom1EWKZrpwvyO7QDDOXBrUnZNa_zu6VIWpKVHpggzT5UQplFDdNYl0hJAXXcenOykPSQUKD0w3ZPp-UDaU7hCGPg8r5ssk7z9NShQnPyZzUFkcrWXoeK5lE7bx6j3L4_XMuTA2wxh68/s200/image%252840%2529.jpeg" width="200" /></a></div>
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Täna sai kuidagi palju patustatud nende batoonidega (hommikul üks toorbatoon, vahepealaks proteiini batoon ja vahepeal kui kohvil käisin, siis küpsiste asemel veel üks batoon), seega õhtuoode tuli lihtsalt 100 g ahjukana ja kodujuustu 0% ja õhtu kala ja natuke maitsestamata jogurtit peale, sest see maitses nii kohutavalt (ei ole suur kalasõber) kuigi maitsestasin jne.<br />
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Tänane lihasgrupp trenniks olid <u><i><b>kõhulihased</b></i></u> ja tegin <u><i><b>HIIT kava</b></i></u>, ehk siis valisin 4 harjutust (panen pildid alla) ja tegin neid 2x, ehk siis 4 harjutust tegin ära ja siis kohe otsa uuesti (30 sekundit igaühte), siis 10 sekundit puhkus ja nii 4 roundi. Mõtlesin ühe pildi ka teha, aga otsustasin, et ei ole ikka rahul veel tulemusega... Vaja sellest kängurikotist lahti saada.. Ma arvan, et sünnitanud emmed teavad millest räägin :-(. Üleüldse pidi see kotike viimasena kaduma ja ainuke viis sellest lahti saada on rasked raskused, kõva kardio ja õige toitumine.. Uuuuuuhhhh tuleb veel karmimaks minna oma kavaga!!! :-(<br />
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Aga harjutused siis:<br />
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1) Fitballil jalgade tõsted. Eriti hea kui alaselja probleemid, sest alaselg on mugavalt palli peal:<br />
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<a href="https://www.instagram.com/p/BAsgJcnp2sW/?taken-by=leanmachine21">https://www.instagram.com/p/BAsgJcnp2sW/?taken-by=leanmachine21</a><br />
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2) Fitballil tood jalad kõhu juurde (algul raske tasakaalu hoida, aga harjutamine teeb meistriks)<br />
<img alt="Pildiotsingu abs on fitball tulemus" class="rg_i" data-src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRhnw4GUf1CKCa4ejtzgBMfR-0R_hmJ0ankf6JUmqdN-yTgDXIifQ" data-sz="f" name="kyzfUKRobGOFdM:" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcRhnw4GUf1CKCa4ejtzgBMfR-0R_hmJ0ankf6JUmqdN-yTgDXIifQ" style="height: 162px; margin-left: -1px; margin-right: 0px; margin-top: 0px; width: 162px;" /> <br />
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3) Istessetõusmine raskusega (minul mini sangpomm 4kg)<br />
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<img alt="Pildiotsingu sit up with weight tulemus" class="rg_i" data-sz="f" name="uvbvMBC9flo6IM:" src="data:image/jpeg;base64,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" style="height: 180px; margin-left: -20px; margin-right: -11px; margin-top: 0px; width: 239px;" /><br />
4) Kerepöörded raskusega (mini sangpomm 4kg)<br />
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<img alt="Pildiotsingu abs twist with weight standing tulemus" class="rg_i" data-sz="f" name="3KdcBulIVZQ9fM:" src="data:image/jpeg;base64,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" 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<br />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-90791428051041462722016-01-27T12:16:00.000-08:002016-01-27T12:16:05.366-08:00Kolmapäev ja kaks trenni!Juba nädala keskpaik käes!! Ja magasime nii hästi ja pikalt täna, et hommikul tuli kohe seda <u><i><b>energiat</b></i></u> ära kasutada. Kolmapäev on muidugi jalgade ja tuhara päev. Nagu mul viimasel ajal kombeks saanud, tegin ka täna tabata soojenduse (kummilindiga) ja kasutasin harjutusi Hersi ühest varajasemast numbrist. Soojendus kestab mul umbes 15 minutit ja võin õelda, et see teeb korralikult soojaks :-). Järgnesid superseeriad:<br />
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* Curtsy lunges 20kg kangiga mõlemale poole. Kui kava kokku panin arvasin, ah nii hea lihtne harjutus esimeseks... Asi oli lihtsast kaugel ma ütlen. <br />
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<img alt="Pildiotsingu curtsy lunges tulemus" class="rg_i" data-sz="f" name="SD7O54EhNkQwvM:" 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" style="height: 185px; margin-left: -1px; margin-right: -2px; margin-top: 0px; width: 153px;" /><br />
* Plie squat + squat 20 kg<br />
<br />
*Hip thrust 20kg (see vist üks mu lemmikuid harjutusi ka) + kickbacksid kummilindiga mõlemale poole<br />
<br />
<img alt="Pildiotsingu hip thrust tulemus" class="rg_i" data-sz="f" name="j_oodyOl8-R2zM:" src="data:image/jpeg;base64,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" style="height: 191px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 220px;" /><br />
<br />
* One leg bridge mõlemale poole (kummilindi ja raskusega) + bridge (kummilindi ja raskusega)<br />
<img alt="Pildiotsingu one leg bridge leg lift tulemus" class="rg_i" data-sz="f" name="4WgF0unP9nD6BM:" src="data:image/jpeg;base64,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" 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Sellised lõbusad harjutused sisutasid siis koos venitusega umbes 50 minutit minu hommikust! Kui te arvate, et see oli kogu mu trenn täna, siis eksite :-). Õhtul kutsuti mind <u><i><b>MyFitnessi NCT Trainingusse </b></i></u>koos kalli õeraasuga ja mõtlesin, et oi kui tore saab lihtsa cardio eks kirja. Jälle, pean oma sõnu sööma, asi oli lihtsast kaugel!! Aga siit jälle paar mõttetera teile teile ja toredat õhtut! <br />
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<img alt="Pildiotsingu the best thing in life make you sweat tulemus" class="rg_i" data-sz="f" name="xlqRF-UBw7xw8M:" src="data:image/jpeg;base64,/9j/4AAQSkZJRgABAQAAAQABAAD/2wCEAAkGBxQSEhUUEhQWFhUUFRcWGRgXFRQXHhgVFRoWGBYVFRYYHSggGB8nGxoYJDEhJSkrLy4uGiAzODMsNygtLisBCgoKDg0OGxAQGzYkHyY2LTg3LSw3Lyw3LywyLDc4LDAsLCwtLyw0NCw0KywsLCwtLCwsLCwsNCw0LCwsLCwsLP/AABEIAOEA4QMBIgACEQEDEQH/xAAbAAEAAgMBAQAAAAAAAAAAAAAABQYBAwQCB//EAEwQAAEDAgMEBQYJCgQFBQAAAAEAAgMEERIhMQUGQVETImFxgTRykaGy0QcjMjNCU3OxwhQVUmKCkqKzwfAkNYOTJVTS0+EWF0Njw//EABkBAQADAQEAAAAAAAAAAAAAAAABAgMEBf/EACoRAQACAQIFAwIHAAAAAAAAAAABAhEDEgQTITFRQWHBFNEFIoGRobHw/9oADAMBAAIRAxEAPwDWiIgIiICIiAiIgIi3toZSARHIQcwQxxuOYNkGhFvfRSgEmOQAZkljgAOZNlrMDsOLC7CfpYTb06IPCI1pJsBcnIAcSeAXqWJzTZzS08nAg+goPKLo/N8v1Un+2/3LxNTPZm9jm3/Sa4feEGpEW5lHIRcRvIPEMcR6bINKIQtsNM9+bGOcB+i1x+4INSLo/N8v1Un+2/3LnAvogIuibZ8rBifFI1vN0b2j0kWWuGme/wCQxzra4Wk277BBrRdH5vl+qk/23+5aHsIJBBBGoIsR3goMIiICIiAiIgIiICIiAiIgK5bpbzTvmgpzg6O2D5OdmMNs79gVNU1uZ5bB3u9h6CW3r3mnbLPTjB0diz5OeFzRfO/aUrD/AMGi+0P8yRQ++Hls/nD2Wq0bO2oabZcMgYH9ZzbO0zkkzQUrYrv8TB9tF7bVNfCH5X/ps/EpKg32c+WNnQRjHIxtwTlicBcZdqjfhD8r/wBNn4kFj3z3hmpXxtiw2c0k4m3zBtzVM2zvDNVNa2XDZpxDC22drc1eN7d5H0j42sYx2NpPWvlY2ysqXvBvE+rDA9jW4CSMN8721v3IIZfQH7VkptmUz4sOIkN6wuLEPP8AQL5+voJro4dm0zpYWzNJAwutYHrnFm08j6UEdvcGzUtPVloZI8hrrfSBDjftzbl2Fb9yqgx0VVI22JmJwvmLtjuLhe9pvj2jSOljDo30wJwX6tgLkADL5IyNhpyXncepMVHVSAAlhc4A6EtYDYoIw781X/1/uH3rq+DmnaXzPsHSRsGAH9bFcjloBft7Vh+/spBHQx5i30veq5syeaJ3Sw4gWDNwBIA4h+Vrd6Cws30qGPe2oja4EEGMtwYSeGYJI5g3UTsneGWmxiEMAe7EQWk25AZ6Ky7J23HtAinqoW4yDhe3mASbXzYbAnWxVN2pSdDLJHe+BxbfmBofRZBft5d4ZoIaZ8eHFK27rtvnhYcs8syV8+rqp0sjpH2xPNzYWF+wK177+TUXmfgjVOQEREBERAREQEREBERAREQFJ7sVTIqqKSQ4WNLrmxNrscBkM9SFGIgkt5KpstVK+M4mucCDYi/VaNDnwUnUbTiOzI4A/wCNa8kts7TG862toRxVaRB07LlDJonONmtljcTyDXAk5dik986+OepxxOxNwNF7EZi98iAVBog+gbcq9nVTmukqHgsBAwteMjnneMqs7epqNjW/ksr3uLusHXybbUdQcVCogK7U9dRS0UMFRM5pZYkNa64cMQtfARoVSUQW7aG2qaCnfT0WJxluHvcCMiLHUAk2yyAAXndLaVOynnhqJMHSkjIOJwuaGkghpAVTRBbTQbK/5mX0H/tLl3T23HE2SCoB6GW9yAThJGE3AzsRbMaWVcRBd6N2z6JxmjldM+xDG3BtfuaADbK54XVNrakyyPkd8p7i4+JvYdi1Igsu9W1IpoKVkb8To2WcLOFjhYOIzzB0VaREBERAREQEREBERAREQEREBERAWMQRfR9195DVTGN0MbQGF1xnoWi2Y7UHzi6XVo3j3mMrZYOhY0Y8OIa9R9+XG3rXRvc0CiorAZsb/Lagp6Ka3MF62EHPN/8ALet22mj85EWy6eP8CCv3Xp7SCQQQQbEHIg8iFZvhHaBUiwA+Jbp5z1Yd7N2RO0SxACYNFx9YAOP63I+HKwfN1i6y4EXBFiMiDlYjUFXDfRgFLRWAF2cv1GIKeitm7+yYYoDWVYxN/wDjjtfFwBIPyiTewOVsz2e3b/SA2ZBGGfo3cTbvFh6kFPRWXeKqpJ4myxN6Ocus6MDI8y61h3OGZ4jl27m07I6aarMfSSRkhrdbYWtNxyvfXkEFOKK2VG97KiKRlTA1xI+LLMrO53dcttzHdZVJBlERAREQEREBERAREQEREBERAVo+Dnys/Yv9piq6se4NSyOqLpHNYOicLucGi+JmVyghdqfPS/aye0VfdobQhho6QzwCYOiYACGnCQxtz1gqDtFwM0pBuDI8gjiC42IVj3qqmPpKNrXtc5rGhwDgS09G0dYDTNBKbA25SyVEbI6Rsb3F1nhsYw2a4nQX0BHioDbX+Zn7eP8AAubdGZrKyFz3BrQXXLiAB1HjMntW3a87TtAvDgW9PGcQIIsMFzfSyDs+EnyofYt9qRS2+u0ZKeWlkjNiGPuODh1LtcOIUJ8INQySpBjc146Jou0hwviflcLq+ECrjkMHRva+zHXwuDrXwa20QdG1tnR7QiNTSi0o+cj4k/8AVyP0h2rxvuP8LReZ+BirWx9qSU0gkjOehB0c3i0/3krFvrtVlTBTyRn6TwQdWus27Sg973Z0NGW/Iwt/e6MYfxKtbGgiklDZ3mOOxu4W1GgzBU3u5t2LojS1YvEfkuz6tzextmM8wRp3LpduhTk4m1rOj7cBNvOxAepB6l3YpDTyzQzveI2uOrbYmtuAer3elQGwdvSUjiWWLXWxMOhtxHI9ql94NswsgFJSZs+m/wDSzvYHiSdTpwGWnvd6pp56V1JM5sTr3a/IXzxDM5Eg3FjqNOwOyKnpdpNf0bOgqGjFlax7TbJwvqbAqiuFsjkRke9Xyghp9mCSQztmlc3C1rbDLI2sCbZgXJ5KhucSSTqcz3lAREQEREBERAREQEREBERAREQEREBERAREQEREBERAWLLKICwiygwsrCygIiICIiAiIgIiICIiAiIgIiICIiArVsWjjds2pkcxpe1zsLi0Ejqs0Oo1KqquOwf8qqvOd7MaDXuRstlTFUxyDL4sgjVrvjLOaq/tjZUlNIY5B2tcNHN5j3cFZdwvmazzG+zIvWx9pR18Qpao2lA+Lk4k29rmPpDtQc3wf0ccr5hIxrwGNIxNDrG5zF1VFfdydmyU9RURyCxEbbHg4XNnNPJUFBNbnwNkrImvaHNOO4cAQbMeRcHtXNvFE1lVM1oDWiQgACwA5ADRdu4/l0P7f8t65d6PK5/tCgl936ON2z6t7mNL248Li0EtsxpFjwzXvcCkik6cyxskwNYRiaHW+Xe19NAtm7P+W1n7f8tq9/BsR/ib6YWX7vjLoOeTeSjLSBQsBINjhjyJGui2bl08P5NUSyxMk6K7us1pNmsuQCRktFRXbMLHBlPIHFpwk3ydbqk/Gc137jOYKSqMgJYLlwGpbg6wGY4IOb/1LRf8iz92L3KnhW51fsuxtTyXt2/9xVEIMoiICIiAiIgIiICIiAiIgIiICIiArjsH/KqrznezGqcsWQXPcL5ms8wezIqaw2sRkRnccDzCwQsoPpG6G8wnHRTW6YNIDvrG/wDVlmOOvd82XpjiCCDYg3BGViNCCsIJ3cfy6H/U/lvU7tfcqWaeSRskYD3FwBxXF+eSohCxhHIILnuyf+G1n7f8tqz8HWlV5jP/ANFTLIQgN0V53GpzLSVUYIBfdoJ0Bcy2ao6wQguH/t/N9bF/F7lTwVjCOQXpAREQEREBERAREQERWHdjYn5TFU5dZrGhnn3LreOEDxQV5EVgi2JbZ0lQR1i9hb2MDsBPiXH90IK+iKw7k7HFROS8XjjF3A6EuuGt+8/soK8i6tq0JgmfE76DrA826tPiLKY3H2XFUTPbM3E0R4gMTm54gL3aRzQV1FLbD2E+qlLGZMaes/g0X07SeAW3ef8AJWO6OlZ8j5Uhe91yODQTbvNu5BCIr3VbO2fTwwvnieTKwG7XynPC0uuMYtqoPbk1AY7Usb2yYhm4vIw53+U4jkggEQK07Y2PC+kZVUrcIHzjcTnW4H5RJ6p9RugqyKy7o7EjlEk1QPiYweLm3cBcm7SDkPWQuTY+xjWTvEQ6KIG5Ju7A0/Jbmbuce/mghUVxkl2XAcHRvmIyLwSRfsOID90WWJ936aqjdJQOIe3MxOJ9AxZg8jcg6ZIKeikt26RstVFHILtc4hwuRo1xtcWIzCbyUjIqmWOMWY0gAXJtdrTqc9SgjUVl3a2TFNTVUkjbuiaSw4nCxDHHQGxzHFVlBlERAREQEREBERAV+3SqW0tCZn6PmH7pc2Mnws4qgK570t6LZ9JDoXWefBpLv4noOXePYB/LgyMdWodiaRwv856M3dxCtdY9kkVVSRj5iBrR3lri0eGFvpXDu/ttn5F00gBkpWlmeudgy3ndUX5gqJ+D6rLqqXGbmVjnHtcHAn2igp91dquQ7PoGMacM85xk8W6E+gYW+JUXu1sTpK0xuHUge4v/AGHENb4uA8LqW2lv25sr2xxxuY1xDXHFcgZXyOhN/BBo3yjFRBDWsHymhj7cNbX7nYm+IXn4NPKJPsvxNUpsTb35wEtNMxrMcZw4b+OvEEtI7iuD4PYHR1UzHizmMLT3h7Qg7d6sVPSNbSACFxPSSNNyb8yP0jcE9wyXz4q07rbdET3wT2MErnDPRhcSDf8AVPHlrzXDvVsE0smVzE+5Y78Du0eseKC27aipXU9L+VvewdGMGEONzhZivZp7FVNuw0TYwaWR734xcODwMFnXObBxwqz7w7FlqaelEQBwRi93AatZb7iqntXduenZ0koaG3DcnA5m9svBBEKz7i7UDJDBJnHP1bHTGRYZfrDI+CrC793vKoPto/aCCyb6VTYIo6KHJoAc/tF7tBPEk9Y+CUTui2PI5mTpHkOI5F4Yf4R61Hb/AHlj/NZ9y6N0dpxGOSkqDaOXNribWcbXF+GYBB5oKopzcudzKyLD9IlpHNpBP3gHwXVXbkVLHWjAkbfJwc1uX6wcRbwupTZGyWbOBqapzeksRGxpubnW3N3DkAT4BzMhDNs2bp0hd4uiLj6yVD74+Wz+c32GrXQ7XIrG1Mn1mJ1uAdcEDuBy7lYd592pZ5TUU2GVkoacnNFjYC4xEAiwHHmg8bm+R1vmO/luVMV6/J/zfQytlc3pqi4DQb2u3D42BJJ0zA76MgIiICIiAiIgIiIMLdPUvfbG9zraYnOdbuucuC1Ig9NlIaWgnC6xI54b2v3XKzDM5hxMc5p5tJafSF4RBvjrZGlxbI8F+biHuBcc83EHPU681zrKIPUUrmEOa4tcNC0kEdxC2srZA4vEjw52rg9wJ73XudAtCIBW6Sskc0NdI9zRazS9xAtpYE2WlZa0k2AuTwGfoCDpbtOYAATSgDIASPyA4AXXieuleLPkkcNbOe5wvzsSt/5mntfoz/Df0XuuZlM8uLQx2IatsbjvCpGpSe0wrF6z2lqWWPIIIJBBuCDYgjiCNFtmpJGWxMcMWQuCLnkF7fs6UAkxvAGZJacgp318m+vlpmmc84nuc483EuPpK8LohoZHi7WOcDxAJCyzZ8p0jebEjJp1GRCjmVj1N9fL3TbVnjGFk0jW8g9wA7hfJc08znnE9znOPFxJPpK2y0ErQXOjcANSWkBYhopHi7WOcOYBKb64zk31xnLQumk2jLELRyvYDwa4gd9hksSUErbXjcMRsLtOZPAL3+bJvqn/ALpTmU8wb6+XPPO57sT3Oc48XEk+krwuiWglaC50bgBqS0gclzq0Wi3aUxMT2ERFKRERAREQEREBERAREQEREBERAU5ujGDK4nVrcvE5n++ag117LrzDJiAuLWI5hY8RSb6Vq17stas205iFtqa/o5msdhbG5hOI5dYHS+mn3rlmqI3VUJY5rrte04SDwu29vFdsFRFUs4OHFpGY7xw7woGo2f8Ak9TEWm7HPFr6jMAg88ivH0aUmZrPS2J6eejztKtZmYnpbE/qlttRYn0/ZKPV1vwrurmXikHNjh6QUqYrujP6Lyf4Hj+oXsvBxN5DPxBXPunFfb7sN3Svt93LsJlqePtbf97P+q17vvxRE85Hn0uJXRD1IB+pEP4W/wDhce63k48533q9vzUvb3j5Xt1ra3v93Bt7bNxJDg4gYsXIg6W/qpPYDcNMy/IuPiSfuUfvE+DA+2Dpbjh1r3F8+5SMowUhH6MNvHD71vqbeRWtYxmfju0vjlVrEYzPwxt1+GNslr9HIx9tONrX8Vt2TtDp2F2HDZxba99ADe9hzWuuGOld2xYvQA5cu6PzLvtD7LFltrPDzM94lTbHJmZ7xLn3i2t85Bg/R62LzXaW/qq0pHeLyh/7PstUcvZ4XTrTSjHrif4enw9Irpxj1ERF0NhERAREQEREBERAREQEREBERAU3um8CVwP0mG3eCD91/QoRZa4gggkEaEZW7lnrafMpNfKmpTfWarxLSuNSyQWwhjmnPnewt4j0KO3slDei5hxd4CyiW7enAtj8S1t/uXBPM55xPJcTxK4dHg9SLxa8xiPH+93JpcNeLxNp7PoqiqCovUzt7GW/ZFj6yq0Nsz/WH0N9y0xV0jXl7XEOde5yzvmVnT8PvEWiZjrHypXgrRExM91z2y/DBJ5hHpy/qubdf5gec771WJ9pyvaWveS06izeBvwHNYp9pSxtwseQOVhx7wrRwN+TNMxnOUxwluXtz1ym9rbBLnPkxjM3w2PGwte6nqqcRsc4jJovYf0VKdtic6yH0N9y8zbUme0tc8kHUWb7ktwetfbF7RiP6/ZNuG1L4i0xiF2hkEsYI0e3jyI4qL3SFoXDlIfZaq7DtWZoDWyEAZAWb7l5g2lKwEMeQCS45N1Op0UfQXilqxMdZhH0lorasT3TFXssz1M3Ww4cHC97t7xyUFVw4HuZe+FxbfS9sr2W5m05Q5zg84nWxGzc7ZDguaWQuJc43JNyeZK7dHT1KdLT0xDq0qXr0memIeURF0NhERARbIi36QPh61nG22mfq7PUfUOanC2Pdqa0nTNZDCTYA37luxtGg4HXPUH+p9Q5oJRa2XiL59X3JhO2PLQQi6BK29+2+nG+Z7rcFgSNyuOAvlrYDj/fuYNseWhA2+i3tkbxA9Hm3/F/egSNtllfszGRBz46pg2x5aXNI1FlghbmuaBzNjz14ZFC5pt4cOy2fimEbY8tKLdjb2HI8PpZ593YvErgTkLa/ebepMEw8IiKFRERAREQEREBZa0nQE9ywtrZ8rHQA/cpTGPV4MZ5HPsKdGeR9C29KPUNBa2Vr9uun3LyC0AjnxF+/Mf34piFsQ1uYRqFi2V+C3Nc0CxzzJ054fcV6EjbAeJysL2Of3Jg2x5c6LeHNJtYf+fcsyFoBGV7cOdhp43TCNvu50RFCoiIgIiICIiAiIgIiICIiAiIgIiICIiAiIgIiICIiAiIgIiICIiD/9k=" style="height: 175px; margin-left: 0px; margin-right: 0px; margin-top: -2px; width: 175px;" /><img alt="Pildiotsingu the best thing in life make you sweat tulemus" class="rg_i" data-src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQFgYYIL35SmbtmTcDnQvr1_UWAaYUs2e_UALIhQW9wo-zwFk9F" data-sz="f" name="7ntqEWxMaWeAQM:" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQFgYYIL35SmbtmTcDnQvr1_UWAaYUs2e_UALIhQW9wo-zwFk9F" style="height: 160px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 280px;" />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-7651759276574412132016-01-26T11:45:00.000-08:002016-01-26T11:45:06.971-08:00Teisipäev ja uued väljakutsed trennileHommik algas suure vihmasabinaga akna taga.. Tegelt vist terve öö sabistas.. Aga nagu ma mainisin eelmine nädal, <u><i><b>see nädal treening jälle karmistub</b></i></u>, ehk siis nendel päevadel, kus treenin ülakeha või kõhulihaseid, lisan kardio treeningu. Ehk siis hommikul kardio ja päeva jooksul millalgi harjutused sinna, mille päev on.<br />
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Võtsin <u><i><b>Hers Muscle and Fitness Rasvapõletuse </b></i></u>raamatu lahti ja mõtlesin proovida plüometrilist kava.... Rasvadele valu!!! Aiaiaiaaaa kuidas ma vihkan kardiot, no ausalt!!! Tegin kolm roundi ära ja mõtlesin, et ma suren nüüd ära kah! Haha ei tegelt asi nii hull pole, aga kuna eile oli raske jalgade ja tuharate päev, siis andis tunda küll. Panen väikse pildi ka raamatust, et teil aimu oleks, millest jutt.<br />
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Hommikusöögiks tegin endale oma klassikalise <u><i><b>munavalge omleti</b></i></u>, lisasin kaerakliisid ka (hea seedimisele) ning <u><i><b>proats</b></i></u> (=protein+oats), ehk siis imeväike kogus kaerahelbeid (nagunii keedan tibule iga hommik putru, seega lihtne paar lusikatäit endale võtta) ning lisasin natuke vadakuvalku ja peanut butterit. Kõht korralikult täis ikka hommikul!! :-)<br />
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<u><i><b>Lõunaks</b></i></u> tegin <u><i><b>kana</b></i></u> (mida siis muud) ja et see pidev kana söömine igavaks ei muutuks, peab loov olema.. Täna näiteks proovisin kana muskaat-ingveri-jogurti kastmes bataadiga ja juurde brokkoli (ei ole suur brokkoli sõber, aga oi kui kasulik see on). Aga selline ta siis välja kukkus.<br />
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<u><i><b>Hilisem trenn </b></i></u>on lihastrenn ülakehale. Supersetid biitseps, triitseps ja õlgadele ja lõpetasin tabata kõhulihastele (4 roundi). Mõnus :-). <br />
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<u><i><b>Snäkkidest natuke </b></i></u>- Käisin eile Fitshopis ja ostsin ka paar proteiinibatooni, ning krõbistasin ära ühe Naturally high protein-i bari kui tibu magas.. Mulle täitsa maitseb ja on nagu maiustuse eest ja ehk kuna täna kaks trenni, siis antakse andeks ka :-). Teine snäkk oli muidugi ProFeel kohupiimakreem. Kuidas me enne üldse ilma nendeta elasime? :-)<br />
<img alt="Pildiotsingu naturally high protein tulemus" class="rg_i" data-sz="f" name="foX0KkS8C2PEcM:" 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style="height: 159px; margin-left: -4px; margin-right: -4px; margin-top: 0px; width: 159px;" /><br />
Õhtul oli mul imekombel päris palju macrosid üle ning tegin endale tortilla tuunikala ja keedetud munavalgega, juurde salat ja magustoiduks veel kohupiim. Mulle täitsa sobib see proteiinirikas menüü ja imelikul kombel ei tunnegi puudust shokolaadist, kuigi olen muidu väga suur shokohoolik. Aga me teame ju kõik, et suhkur on sõltuvust tekitav ja siis kui ei tarbi mõni aeg, siis saabki ilma. Nii ongi. Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-66507510400905605042016-01-25T09:30:00.001-08:002016-01-25T09:30:13.394-08:00Neljanda nädala algusTänasega algab mu challengi neljas nädal, mis tähendab, et selle nädala lõpus pool challengist läbi.. Kui olen tulemustega rahul, siis võibulla postitan nädala lõpus mõne pildi ka, niiet <i><u><b>stay tuned</b></u></i>.<br />
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Aaaaaga nädal algas minu jaoks väga toreda üllatusega, nimelt leidsin oma postkastist kirja <u><i><b>Hers Muscle & Fitnessilt</b></i></u>, et paljud olid minu blogi huvitavaks pidanud ja <u><i><b>võitsin</b></i></u> endale treeningpäeviku!!! Mina, kes kunagi midagi ei võida :-). Niiet tahaks teid kõiki väga tänada, kes viitsivad lugeda mu tegemistest ja hääletasid minu poolt. See väga väga armas teist :-).<br />
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Alustasin oma treeningnädalat karmilt. Alakeha päev ja tabata soojendus umbes 15 min, mille tegin täna sangpommiga. Järgnesid supersetid. Kogusin uusi ideid Instas ja tänased supersetid olid sellised:<br />
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* Kükid 20kg kangi ühe otsaga (panen lingi alla) + kickbacksid hantliga<br />
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<a href="https://www.instagram.com/p/BA7sz2hp2ry/?taken-by=leanmachine21">https://www.instagram.com/p/BA7sz2hp2ry/?taken-by=leanmachine21</a><br />
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* Sideways step-ups mõlemale poole (video all)<br />
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<a href="https://www.instagram.com/p/BA3AQsZJ2ht/?taken-by=leanmachine21">https://www.instagram.com/p/BA3AQsZJ2ht/?taken-by=leanmachine21</a><br />
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* Puusatõsted ja üleval jalad laiali kummilindiga (link videost all, sest ma väga kehva kirjeldada haha) + sumo squat lindiga<br />
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<a href="https://www.instagram.com/p/BAz-cgcp2jm/?taken-by=leanmachine21">https://www.instagram.com/p/BAz-cgcp2jm/?taken-by=leanmachine21</a><br />
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* Väljaasted, üks jalg pingil ja mõlemale poole + kükid<br />
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Lõpetuseks kõhulihased ja venitus ja tunnike jälle läinud. Pean jälle oma mudilast kiitma, kes nii tublilt vaatas pealt kuidas emme trenni tegi ja elas kaasa :-).<br />
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Minu musirullikesel oli täna tähtis päev, <u><i><b>viimane mini-sünnipäev,</b></i></u> mis tähendas seda, et mina kokkasin ja küpsetasin ja olen enda üle mega uhke, sest <u><i><b>ise KOOKI EI SÖÖNUD!!</b></i></u> Sõin pool topsi oma jäätist (retsepti olen eelpool kuskil juba avaldanud) ja Ott Kiivikase kohupiima ja voila, magusaisu täidetud. Kohvi ka juurde ja happy days! Kes ütles, et koogist ei ole võimalik keelduda :-P.<br />
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<img alt="Pildiotsingu stay strong people tulemus" class="rg_i" data-sz="f" name="OhmoDRmva0_h9M:" 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BxTEtyua4aEELzHC44wOkaxpY0k/Y6L1XtBw0Oic4ctV4/xhrg6j1oL1PD4zTRF8oi2MxBe4oPfkDKNP5N72U4yGNrTnc7NRIFaO9Cl54hTS29dweR8jzC77XQvGSVmQz5W5Qd9z92j5H3Ki2QoWQo8OHc97Wt3cQPcmv9UdIFuTHOItB7pznf3ERobkhtUeQ23Vc+T2HQbe/VHxsgdI4j6R4W/8rfC37BJOK0Fo03vRNYo5liYQ+ko5kQzBcj2b4w2YEBxdlq3VQPQXz/8A1OS8dja6m+PrlN1z1OwFfwvm3HdHovDNOkdGJUaN/VV2BxDJW5o3WLI9waKO9tc0tE9rsOZ9aBCmzEdVw3BcDio8ZI4gGF1nMX66kkeFde20ZRoMtdDrpQo94lwpJTWTdMth6GKWg7VY1jPeKJegmSljpQUKNZMyIYdSiX0omQLGDPkJFJR0SL3o5IDsUFlf0Z0KF5taZPlNo8840oJWRwKqtk3ro3xQiaJzM2UkEA9DWiTw3Fo5GsB+pwNt3ylthwPuCE2Wilz+F4TmxU7S6mDu5A0aE57JBdvlzNOnmqQUad/Rm2MYLgUDXmSK8pv9M6xuN/VlPvsr6Pu5Y+7LG5QMuQgU2uQHJB/DgeyXxhcwZ2Gi2i4VeZo3FdaSSbl9hi2tMo+LdhaLn4Z5Ga88Ticsut13m4N663r7rnH8Lawh080niuERvu43jUMfrQ0oitCNQSF6hFKXNBzDUWqrjXC2v/VAaZGgaH6ZWtNhj/fUO3B8rBpDyJdMoqQp2f4hBA5mCa8ueBfM7jNurXjGPbE02dSKHqdih8LEUgErGgO2Ninsd+5juhCPipmjUj10UnXPoM3ZyfY3iMk8E7HSd4cxBzaU03y6brnIsIJ3lwItmYNzHSU5vrbZ35VzpOyYljsQGYeURxyscZi2hlyuJyh1aOcNFXcQe57nOjA7tngAogeWo30XoY4U21qxHK2rKfEt8ZzNNjwltUR6jkgDegdPP+F0mImDomulDe82JAcH0NvFZs+3JVH4eJ7bZJlks214rMOsZGhO+hq11xna2iUob0zJMCCCWEOLdCAdQa6dEXg9BsknMRODTf0SO8NkcvCXUl5J2xZgzMHkU7MKoj9qXw8Zax0niqmgkVVvz00g7/TvypbbVMb4xdor5PJYI1pxUwuk5TVLFK1iBjoo+NSgks+kFzW5fCGg5q21qgPLb3DwnFYh7/09cxrLVBxqhXnp/CpYn5bFamj8G6+aVrDxMsYMgN6t+KOnnqoSwqtI6I55XdnsXZmDuoWg6OOrrN+Imz6eysMW62nKRfLVeM4OHGzDM17jWoGc3Wp0+KrzCx/GsQCWPc9pBIIs2CNCvP8A4dvUlZsuWTdtdnrDcS84cmMt72iBm2DhpR9wm+Gyv7tvfFveUM2Xa/JeOQ8QlaazPDXHNuQCeeqLiOOzN/vHX6rPxG9Jg9jS6PZzMOoWCYdQvEzx+U/3jvkrHcaeAP1Hf4ih/CkL7j23vR1Wd6OoXijONyH97/8AEUriOPz3Qe4dNTqmX+Hy/Jvce5unb1CC7Et/qHyvF8Jx6V7cjnEndpujeuhPO9vhCZxJwcSXOrQjU7FFeA+rC8mrPazim/1D5Qn41g/c35XkUXFXyBwGYUMzjqaHU/ZIfmAP1OdfqUV4D+2B5D2STicY/e35QHcUi/rbr5rxiTG680L8QfNUX+Hr8ivKz2s8UiH9435CEeMRX9bfW1423FHnaaHFR3Jjyak3n5gdFn4KRlkZ603jEJ2kb8pHEcXiZiWOztp7HRu12LTmYT8vC8yi4jGGV3du62q985JtNHwkb2M9u/OoasyN+Vh4xCf7xvyF4oJiRSx0xGiH+Xx/IPaz2SHjcLSWZxQGYG+ROo9kHG9p4BG8iQE5TQ860XlOFxwDm5hpsfMHdGlic5zGhoDnOoUdCN7I9Er8KMXssm5K0d5huPMaxk7HePK3v4xs9rRWcdHgDTqNDypLj3awElsdnMBlOwIdsR1XM8Z4lE5pYxoGUhrSNMwH1Od1s7eSpRiSG5dwDmb1a7mR5Hp7qmPxov5NGyT4urLDhXEzh3E1ZzGxysaLpMT2sikbZZT6o9D5kcyuNxlXYvxDNqK33r3v4QSV0vFGW2R5NaLHH8Rz7JBrheuygsVEkkLZeYPEtmb3Eh8R0ikO+c6NjkPNp2Dt2muSLLA6LBFrxlL8Vlo7/oscH2PJz6XPOC6rizi/AYF5Nkuxdk625rmAX7AKE1xar7ZaMrTsoZcMA0lpuqseXVAaRzQzIbOqlWiul+STafRIyLFIQjqfhYtYKZuJhJaRz8N+YXQ8NiwzDmlecweSRpQJJB0IHLKUthg0M7l+gJzxyD9r60Pm08wgNw/fB7QQ1zXGRw12Phd60Qz/ABFc+T5a6OjGlHdWXOF4y9j3DCi7e51FwrJpo4HfTNrenmlu0EjnygloBpoIaDr0u/JB4LiI4Q0yXpIx2jbvwPHz4le8VlgY/M2pMzA8k3lINfS6xR6e3quV/DJpHW484bYniu+pvfmNsJvJVHIaoA0ud4th3xyFj9xVEbEHYhdFxKOAwh8Jq3iw4k+E3Zqz0CRxnERNG6OmvcCKfWUADnZ2HknwyadpCZ4Raq9lHG8pl7PDZBrka39EbBxRAuDyH1VEEht8+VuVpLxFhZLG59sIAY3Lqxw5ggaBdE8jT0jkjhTjbZzbXnkVpwvc6rby0bWoGRXIjMEmVwNUdDpzo2rjGQZg6Q0Mmr2N+oZ2hwc0bBpJ9rVNh4xmBdtoSOvknsVjXl73tJa1wylv7S3+gjmAozvlorFrjslweIyd4AWi43AWazOqwB8FVD4Cxxa7cadR7Hmmo52ChVa9eRFOAPoU/gsDE8nNNqXBrebQ3k4nn0pZycG2x1jU4pLsqC3qVgBqxtYHudv4U+IsDHubvlJF9a5oUILmuA5U46gaAHbqqp2rIcd0GGrsrtOXugFik196m769fVTc9tHr/u1tmpATGeSxsSkJBVBRElI7AYG2K6KIjtZn1TEcRLS4NNdfTdZugpWB7pX+AwuTCyYrXNf4dnkXCy71y2FRxuXXx4ofljQ4aHEH5Ea588mq/sth03/RyU4to6i79OQQmx1uiSPGbyGv+Sk7xbWrLSJPbBxxZ7A3AJA6tGpA8xqa9UJjL5ormOjcLtrhRHIg8iFOVgcM7diaLR+129D/AITuPcckbDQOM1Y5FEgwod+4DyOiC7RQWoyf5D4hoBr5XQ4prfyzC2TTcViG/wCJjHf9FzLndV0uMYfyeA/+clr/AOKv/qfhSyr/AE/2PF9spcXhATmj2q65hKWttlIBbe60wWqq12JJp7Rq1iN3XmtI2KNx4k7WK5eR/wAuSZ4ZK1kmaRoc1wLJG2Q4NcKLmHnvdc8oS2Ge1p0aD6q9xeAY4N+lryBQur9f5+VzZZpaf2Xwxb2voljuG28xW3xVJGRoyRl2ZGu1s5fc1RpJcRxUL2xMYDTG7v115/KYw+PjaRCSXMabDxqYZBvJH1bpq3mrHH8KY7DveQGloBBaba4HYtPMea5uXFrkdU1JxfE5uGS3NDnWNBXKr1TOObFZF00EgNA09+pVXhi1rmnenA/BtWfGWt7+UVpnca23N/8AVdMlUjituApDNEDXLqm3CAC9yq2WOO9LBVrw2OCMN70BxcCdQTodmgel/ZbJpXsGPG5urEJGMJ0AUJmsrwj3/wAk3xPBNDrjBy153qSBoRp/ok4i0PGcWL1CaMrVo0sbUqYaORojJy5nX56Dr8o0z25QdAKFtFmjoDR890fjTQ5vfwsys8LToR4jeoHTRVWBny34cxqiLrwkguF8idki+S5HQ48fgyc7WgXoHHYf0jr6pWPBvtuUE5jpXP4VvxlkLXVHeRwDhZzOaSNWk8wDokmQuDf03+Z1ojyVIyuJLgoypj0/CCQXuLXlujgHW9vTU7onDuHROY8my0anKPGA0OJDr2BpVcshO/QC73I5lEhLxyoOAbd+Fwu/F129kjjLjtlLhytIPK2B0QMbXB2tgmxWmoPXX7JABnNFxlklwAbsS1ooCtL00Pql8pOtKkFS7I5NvSCSMiFbrUmHptiq3q9QDtYVjNC2aAEZGvYa6F48zzKrYWOvLX1U3z1OldVoy1/RpY+L39gmNB+R8JiYmOgARV0dt1d9puHR4WNsQcDKXWa1yxtGgJ6l1n2VJLii9tE3rdlaM+e10alC1exeMK+lxAbgY2kXc8jh00Y0f9VRZaVljjUEDf6u8d7ZgD/C2RW1/ZsfTYhHMfEBXj3FfCbwp08LTmy6cweqlGWh4IqtN1bYjFxZrAAI0FDTzSZJvpIeCXbZXHDuliIc12ZurelfuvySeHwr2AmiRs5vUdPXmPNWcnHXDar222b6LIuLFvhodb572lTyJdDScG+wH4Md0HWCHHQ7e6HDw1zgco03B1IPkifiQ95Yfpc7M0cs53Ho7T3A6rpo+0EcbWtaAKFZa0HkknkyR6VhSg9s5hvZ6RzmtGrna6a0PNWPEopRDHhW+JkNvcNx3shcRqP+At/xOV83tJGT+m235XW5orKK0u/MhUEPaQsa5tNJc4uLup2v4ASRnmntrodxxRXZzcmFc11EJxmDNgAbqyjxrZnFoFF25NbDoeSUx+OJb3TL0vM7rroAei6ecnqiLhGrsC6NgNZm/dYl+4A5hYmr9iVH8EHYZ7N2kXtYVg/Dvdlc4bihZy5sm++/1BYsU5ZHSZbFjXJoE3Cud9QLDz8NF1c/810HBXBzHRNc/uKFmszoXb5nAbxnW28txSxYo5XcLOjGqdFZiezc3eEMZYOoLTbXNOzmnoV0EXZ4zStmNFr8pex2lOAAe3T0WLFxZvKyUPHx4CmP7PRYd4bIQS66126fxXutYngbHPB8WTN4Q36msrMA6+dHksWJo5ZuKlfZZYYV0SdihBI3OC8AFuv1BxbTSG/uH+StIezLZ2965uRzgLb09lixL5E3CMZR7YkUpNp/RVScDzkxREljD+pJ+0OH7GdXefJWeA7GtyZjYPJYsUc3kZI/FM0cMGrA4/snDGW5nkXvzPsqk8CDf+7t515aD0Wliriz5ONtk5Yo30VeNwcjazAjXp7JQyEChaxYvWwy5RtnnzjTNMc49dEzFh3SB2Sszatn7nDm6MfurmN9VixPPStDQjemKxmjdHYhFw7HveBGSHWKI0o3Q+9LFiGTUG/0LGNtI6Ltrwy8W82AAGNrzDRf3tc7Dgwf3agkevQhYsXP405PGPOC5GpsMQtYvEOe2MGg2NpY2ufiLnOPqT9lixdMd9kerQJhNaLO9I0WLE4oWeRrsgaCKBvqTe5/3yTmIw+WnDYgDqdd1ixSn8Wki0flbFmYQk6jKDsT06+SPi4yRZPiGj9N/wCmQf8ANz8weqxYl5NsdQVBsNGYsPI86GR3dtP/AAt+r7kH1jVNS0sT4t2yWZVSNFx2TMEzm6nl6cxosWKjFTZDJ6fKxYsWMf/Z" 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<br />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-21694920746966941952016-01-23T07:01:00.000-08:002016-01-23T07:01:46.008-08:00Laupäev ja väike kokkuvõteKuna pole jõudnud siin igapäev kirjutada, siis teen väikse kokkuvõtte oma trennidest: <br />
<br />
<u><b>Neljapäev: </b></u><br />
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Kõhulihaste päev ja seekord tegin HIIT-i 4 seeriat erinevaid harjutusi kõhulihastele. Neljapäeva võiks lausa peaaegu puhkuse päevaks nimetada, aga järgmine nädal see kõik muutub, aga eks siis kirjutan sellest pikamalt järgmine nädal :-) <br />
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<u><b>Reede:</b></u><br />
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Reede on mul pepu päev, ning trenn koosneb tabata soojendusest (u 15 min kokku) ja supersettidest raskete raskustega (aeglased ja väikesed korduste arvud, ehk siis 8 -10). Peaks mainima, et olin kuidagi väga välja puhanud (minu jaoks 6h järjest magamist on superlux ja tunnengi end üli väljapuhanuna), seega alustasin suure entusiasmiga. Soojendus oli seekord kummilindiga. Tellisin endale uue, see nii mugav ja kui vaja minna, siis põhimõtteliselt mahub vist rahakotti ka ära. Panen pildi ka alla (ma tellisin extra heavy muidugi). Ja muidugi trenni lõpuks higi voolas ojadena ja tagumik lõi tuld. <br />
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<img alt="Pildiotsingu ttcz bands tulemus" class="rg_i" data-src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRRXBfjyYIyLAHcoRurNuAWYKQ9K4zuMwP_OL4lUrHpCQmeAHsKOQ" data-sz="f" name="d5cIAJ553aY9SM:" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcRRXBfjyYIyLAHcoRurNuAWYKQ9K4zuMwP_OL4lUrHpCQmeAHsKOQ" style="height: 187px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 187px;" /><br />
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Õhtul oli mul töökoha uue-aastapidu, mis tähendas minu jaoks dilemmat, ehk siis kas kasutada oma cheat meali täna või jätta homseks kui vanaema juurde lähen. Mis te arvate, et ma ei jätnud seda siis kasutamata kui pakuti head ja paremat? Me kalli kolleegiga olime esimesed, kes endale toitu tõstma tormasid.. Ja siis uuesti.. Ja siis tulid snäkid kah otsa. Lohutan end sellega, et õnneks ma lahkusin enne kui kooki pakuti.. muidu oleks asi ikka päris hull olnud. Oh well.... Aga oleks võinud pilte ka teha söökidest, sest need olid tõeliselt head. <br />
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<u><b>Laupäev:</b></u><br />
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Hommikune trenn oli 3 erinevat supersetti õlgadele, biitspsile ja rinnale. Järgnes veel tabata x3 kõhulihastele. Tegin meelega hästi raskeid harjutusi nagu plant twist, plank jalatõsted üles, side plank, twistid raskusega jne (peale ülakeha harjutusi ei ole ükski plank versioon eriti meeldiv). Ise pisarad juba silmis, aga kui eile sai nii hullult patustatud, siis muud üle ei jäänud.<br />
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<img alt="Pildiotsingu thats not sweat its my fat crying tulemus" class="rg_i" data-sz="f" name="9d6bfgLfuIXV-M:" 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" 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Pärast läksime vanaema juurde ja see oli minu suur challenge! Niisiis valmistusin ette, käisime enne poest läbi ja võtsin endale Alma rasvavaba kodujuustu ja magustoiduks Valio ProFeel kohupiimakreemi. Ja pean tunnistama, et olen enda üle väga uhke.. Vanaemalt olin tellinud kanakoibasid ning sõin neid siis kodujuustu ja salatiga ja magustoiduks kohv ja kohupiimakreem.. Ok ok ühe kohukese sõin ka ära, aga üldkokkuvõttes, olen väga uhke enda üle!! Macrosid veel õhtusöögiks üle ka, kuigi see tuleb väga tagasihoidlik of course!!<br />
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<img alt="Pildiotsingu so proud of my self tulemus" class="rg_i" data-sz="f" name="c-IbyzY_toPplM:" 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" 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Aga toredat nädalavahetust kõigile ja pühapäev on loomulikult puhkuseks, seega kirjutan juba jälle järgmine nädal, kus kava jälle raskemaks muutub!! :-)Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-89028293486103907082016-01-20T06:14:00.001-08:002016-01-20T06:14:52.445-08:00Uued katsetusedTere jälle.. Eile ei jõudnud jälle kirjutada, aga käisime kalli õekesega jõusaalis. Soojenduseks kätekõverdused ja triceps dips (oi neid mõlemaid vihkan ma väääääga) ja 3 superseti ülakehale. Õele soovitasin kerged raskused, aga mida oligi oodata, tal vaeseke täna käed ja ülakeha oi kui valus!! Saime kahekesi mõnusalt stuudiot kasutada, just täpselt nii kaua kuni meie kavaga valmis saime ja siis "visati" meid sealt välja, sest tund tuli peale. Ega siis midagi, kolisime jõusaali kõhulihaseid tegema ja natuke poksikotti sai ka taguda.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9uhWBcm0WxHw7reizvmL-uQw3c4iPUgoiP9Xn_ERXwXB-3_t4pVVA3Wd7kToDCYqO5h4ipNN0uBRQUhRhZ7WcjZ8KGX1ZSauHd5d3FgRB5Zstu15nOC_pbtpSpfM8OYW6mHENFz5c984/s1600/image%252835%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9uhWBcm0WxHw7reizvmL-uQw3c4iPUgoiP9Xn_ERXwXB-3_t4pVVA3Wd7kToDCYqO5h4ipNN0uBRQUhRhZ7WcjZ8KGX1ZSauHd5d3FgRB5Zstu15nOC_pbtpSpfM8OYW6mHENFz5c984/s320/image%252835%2529.jpeg" width="320" /></a></div>
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Lõpetasime sõudemasinal.. Jälle pean mainima, et minu jaoks see niiii raske. Ületasin ennast, sest arvasin, et teen 5min, aga tegin 10min hoopis. Õel vedas, sai veel sauna, aga mina pidin koju lippama.<br />
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Täna hommikul ärkasin nii puhanuna, et tegin korraliku trenni. Soojenduseks tabata 4 setti ja siis superseeriad alakehale. Tuli vist tunnike trenni kodus ära ja ma imestan, et mu printsess nii vapralt vastu pidas ja toimetas omaette ja ei teind kordagi jonnihäältki!!<br />
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Siis otsustasin köögis natuke katsetada. Nimelt kuna olen lootusetu magusa-armastaja, tegin kodu-jäätist. Panen pildi ja retsepti ka alla, et saaksite ka kodus katsetada:<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLf9ceNoA0cMWW1wGLORUVjLXvhkopQDC-QeHe-WWQM-0mbt2U4gToUrIT9R4Nebou8UUHT8lv5MZfSoLqnU7UIcLZ4uV-djKxw6j_oahUJaTSFqP6jhEhqzC-raL2XHJkud1RnTQa2MI/s1600/image%252836%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLf9ceNoA0cMWW1wGLORUVjLXvhkopQDC-QeHe-WWQM-0mbt2U4gToUrIT9R4Nebou8UUHT8lv5MZfSoLqnU7UIcLZ4uV-djKxw6j_oahUJaTSFqP6jhEhqzC-raL2XHJkud1RnTQa2MI/s320/image%252836%2529.jpeg" width="320" /></a></div>
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<b><u>Proteiini maapähkli-banaanijäätis</u></b><br />
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Vaja läheb:<br />
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3 banaani (tükelda ja pane sügavkülma päev enne)<br />
30g vadakuvalgupulbrit<br />
1 spl määpähklivõid<br />
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Pane kõik ained köögikombaini ja kui segu valmis, pane topsi ja natukeseks jääkülma tagasi.<br />
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Tops ise annab 467kcal, 10g rasva, 72.9g süsivesikuid ja 27.6g valku<br />
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Sõin kolmandiku topsist vahepalaks täna... Nii maitsev!!<br />
<br />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-65409013454668957562016-01-18T09:13:00.000-08:002016-01-18T09:13:11.210-08:00Kuuldavasti täna on aasta masendavaim päev.. <b><u>Blue Monday</u></b>.. Kuidas teil see möödus?? :-) Minul päris rõõmsalt ausalt öeldes. Pigem on esmaspäev sellejaoks, et sihid nädalaks seada ja uue hooga jälle pihta hakata ja end ületada. <br />
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<img alt="Pildiotsingu blue monday tulemus" class="rg_i" data-sz="f" name="HCAqjGcK0cqBbM:" 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" 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Kuna mul hommikul oli päris kiire, siis tegin ainult oma <u><b>HIIT</b></u> kava <u><b>jalgadele ja pepule</b></u>. Seekord lisasin ühe seti, ehk siis 5 setti ja 10 sekundit puhkus settide vahepeal (tuletan meelde, et iga harjutus 30 sekundit ja 8 harjutust järjest). Tegin väljaasted taha koos jalalöögiga 20kg, kükid 20kg, jõutõmme 20kg, ühe jalatõstmine õhku selili ja puusatõsted kummilindiga kitsas ja laiem haare.. Vabandust kui mu kirjeldused imelikud tunduvad, olen harjunud kõike fitnessiga seonduvat inglise keeles rääkima ja kirjutama (elasin ju ikka pea 8 aastat seal).<br />
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Õhtul tegin kõhulihaste kava, mida ükspäev siin kirjeldasin ja seekord 3 setti. Jep, oli raske! Aga peabki olema. Iga nädal kavatsen midagi uut ja raskemat lisada. Keha tuleb koguaeg challengida, muidu harjub ära..<br />
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Söögipoolest eile oli super cheat meal ja seega täna tuli väga tagasihoidlikult võtta. Tavaliselt mul õhtuti kala, aga no üldse kala-isu polnud, siis tegin hoopis ahjus kalkunikotlette ja juurde spinati-kurgi-tomati salat. Kõht nii mõnusalt täis. Nüüd puhkama :-).Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-2479479284950426502016-01-16T03:45:00.000-08:002016-01-16T03:45:15.304-08:00Tere jälle. Eile jälle ei jõudnudki kirjutada, aga väike kokkuvõte siis. Käisin jõusaalis... Ma ütlen, ma arrrrmastan jõusaali.. See on koht, kus sa saad aja iseendale: pingutad, higistad, sisemiselt nutad peaaegu sest nii raske on ja siis jooksed end trenni lõpuks tühjaks jooksulindil ja venitad peale seda. See on nagu pai lihastele ja aitähh, et nii hästi sind teenisid.. Väljud sealt nagu uus inimene. Kui oleks minu teha, käiksin vist iga päev jõusaalis.<br />
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<a 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imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img alt="Pildiotsingu i love gym tulemus" border="0" class="rg_i" data-sz="f" name="En0Ne8RrwLwa0M:" 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imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"> </a>Aga kuna kahjuks see võimalus mul hetkel puudub, tuleb teha asju nii, et treeninguvõimalused oleks vähegi sarnased sellele. Seega, tellisin endale tõstekangi raskustega! Ja see saabus postiga! JEeeeee.. Kang ise on 10kg ja raskused hetkel 2x5kg ja 2x2.5kg. Kui jõuan edasi, tellin juurde.<br />
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Kuna täna on laupäev ja anti võimalus, siis hommikul vedelesime ikka päris kaua voodis.. See tähendab siis natuke peale 9 ajasime end voodist püsti :-). Ülakeha päev, siis sai kohe kangi proovitud. Ntx biitseps tundus päris raske 15kg, aga tuleb harjuda ja edasi areneda :-).<br />
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Nüüd hakkan kohe curryt meile kokkama ja teile ilusat nädalavahetust!! Homme jälle cheat meal!! Jeeeeee!!! Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-64988177801009884182016-01-14T05:51:00.000-08:002016-01-14T05:51:19.449-08:00Kõhulihaste päev.. Leidsin ükspäev koristades sahtlitest ühe vana kava, mida vahest harva üritasin kõhu- ja seljalihastele teha ja mis tundus alati niiiiii õudne. Lisan pildi selle kohta, siis saate ise proovida ja otsustada.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL4hnDTBZK4LgxYnQ1pL9G2BMHJsWjVbW5ztMphACU3XGE9B8is0hmU3ntGAZT7UsK_jBAyd9sBie3hkN_egKSYVt73mfp7fUbeoE63n66JOg0KrFCedVZzjqRithR_ByAWBc8-OSqFi0/s1600/image%252833%2529.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="239" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL4hnDTBZK4LgxYnQ1pL9G2BMHJsWjVbW5ztMphACU3XGE9B8is0hmU3ntGAZT7UsK_jBAyd9sBie3hkN_egKSYVt73mfp7fUbeoE63n66JOg0KrFCedVZzjqRithR_ByAWBc8-OSqFi0/s320/image%252833%2529.jpeg" width="320" /></a></div>
Ütleme nii, et peale esimest setti olin alati täiesti läbi (kõik harjutused tuleb üksteise järel teha ilma pausita). Täna oli ka muidugi raske, aga sain 2 setti tehtud ja järgmine nädal kõhulihaste päeval plaanin kindlasti 3 setti teha.<br />
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Käisin täna Ökosahvris ja seal müüakse mu lemmikut proteiinisnäkki - Pulsin. Kui Londonis elasin, siis sõin need pidevalt ja nii tore leida need samad batoonid siit müügilt (nostalgia aeg). Ma võiks neid mitu süüa, aga missioon on ikka jälgida palju ma endale asju suhu topin. Selles batoonis pole muidugi nii palju proteiini kui enamustes, aga see-eest on see naturaalne. Ühesõnaga soovitan :-)<br />
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<br />Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-7411811404746482372016-01-13T11:19:00.001-08:002016-01-13T11:21:57.720-08:00Kolmapäev, ehk siis nädala keskpunkt.. <!--[if gte mso 9]><xml>
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<![endif]--><span style="font-family: Arial,Helvetica,sans-serif;"><span lang="ET" style="mso-ansi-language: ET;">Nonii.....Aeg jälle asju
raskemaks teha. Tänane trenn sai kohe hommikul vara ära tehtud ja koosnes see
järgmisest:</span></span><br />
<div class="MsoNormal">
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial,Helvetica,sans-serif;"><span lang="ET" style="mso-ansi-language: ET;">- <b style="mso-bidi-font-weight: normal;">Tabata</b> "soojendus," ehk siis
8 harjutust (4 neist alakeha, 2 ülakeha ja 2 kõhulihastele), 20 sekundit igaüht,
siis puhkus 10 sekundit ja nii 4 roundi. Mõtlesin, et oi kui mõnus kerge!</span></span></div>
<div class="MsoNormal">
<span style="font-family: Arial,Helvetica,sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Arial,Helvetica,sans-serif;"><span lang="ET" style="mso-ansi-language: ET;">- Sellele
järgnesid <b style="mso-bidi-font-weight: normal;">supersetid</b> alakehale.
Sõbranna soovitas mul 4 erinevat superseti võtta, aga ausõna kolmanda lõpus ma
mõtlesin, et mu jalad enam vastu ei pea. Nii palju siis kergest trennist.
Lõpetasin kõhulihastega ja venitusega. Venitus oli pikk ja korralik täna, väga
mõnus.<span style="mso-spacerun: yes;"> </span></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="ET" style="mso-ansi-language: ET;"><span style="mso-spacerun: yes;"><img alt="Pildiotsingu exhausted after gym cartoon tulemus" class="rg_i" data-src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcT7yK6dBzSkNZatj2MnZ1NPpbalBpYvbNVzKXSphWZqEnMbT2fKXQ" data-sz="f" name="2l-TEncZd6BI9M:" src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcT7yK6dBzSkNZatj2MnZ1NPpbalBpYvbNVzKXSphWZqEnMbT2fKXQ" style="height: 174px; margin-left: 0px; margin-right: 0px; margin-top: 0px; width: 174px;" /> </span></span></div>
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<span style="font-family: Arial,Helvetica,sans-serif;"><span lang="ET" style="mso-ansi-language: ET;">Kuna täna
olin enamasti kodus terve päeva, siis muidugi hakkasid mingid isud kimbutama..
Snäkkideks sõin täna ntx kanaliha koos bataadi ja kreeka pähklitega, Valio
proteiinikohupiimakreemi (2x), Quest proteiinibatooni ja natuke pähklivõid. Lõpuks
otsustasin, et tuleb oma isusid taltsutada. Ja ainuke moodus seda teha, on loomulikult veel trenni
teha :-). Tegin natuke kummilindiga harjutusi ja lõpuks mõnus pikk venitus.Ja kuna isud olid nii metsikud täna, siis õhtusöök oli väga tagasihoidlik - suitsulest keedetud munavalgega. Selline päev siis täna. Siit soovitus, <u><b>hoidke end koguaeg tegevuses</b></u>, et vältida neid kurjasid isusid!!! :-)</span></span></div>
Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-48456743880917557772016-01-12T12:06:00.001-08:002016-01-12T12:06:20.804-08:00Täna hommik oli meil põnev.. Nimelt pisipreilil oli elu esimene casting!! Loomulikult oli tal seal ülipõnev ja tähelepanu talle vääääga meeldib. Tagasi tulime sealt jala, ehk siis tsikk kõhukotis ja mina sumpasin lumes, ehk siis minu mini-kardio tänaseks :-).<br />
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<img class="irc_mi" height="489" src="http://previews.123rf.com/images/scusi/scusi1108/scusi110800023/10326183-Santa-Claus-Kangaroo-in-the-Snow-Stock-Vector-christmas.jpg" style="margin-top: 0px;" width="443" /><br />
Peale seda tahtsin midagi eriti head süüa, kõht oli kuidagi eriti tühi täna. Otsustasin lõunaks teha peanut butter kana quinoa-ga. Retsepti leidsin siit:<br />
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http://recipes.ilovepeanutbutter.com/spicy-peanut-butter-chicken/<br />
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Ja võin öelda, et väga hästi kukkus välja.<br />
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Trenni koha pealt nii palju, et täna oli jälle nii palju tegemist, et trenn tuli teha siis kui tibu magas, ehk siis köögis vaikselt. Täna ülakeha ja supersettidega. Jälle oli väga raske, aga nagu öeldakse - <u><b>no pain, no gain. </b></u><br />
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Praegu ka mingi magusaisu kallal, aga pesin hambad ära, siis ei saa 100%. Mul nii, et kui hambad ära pesnud olen, siis kindlasti kohe enam ei söö. Tavaliselt see nipp toimib. Ja nagunii voodi kutsub, niiet head ööd kõik!!!Helentsikhttp://www.blogger.com/profile/06140343246362864628noreply@blogger.com0tag:blogger.com,1999:blog-4166545536881612849.post-29395773589816471782016-01-11T11:13:00.001-08:002016-01-11T11:13:35.513-08:00Ongi juba üks nädal minu challengist selja taga... Päris crazy!! 7 nädalat jäänud, mis tähendab, et tuleb trenni karmimaks muuta. Eile sai kõht cheat meali täis pugitud, seega oli ideaalne aeg oma HIIT kava natuke karmimaks teha. Kui enne oli mul 30sec harjutus x8 ja siis 20sec puhkus ja nii 4 roundi, siis täna otsustasin puhkuse aega 10 sekundi peale kärpida! Ja esmaspäev on jalgade/pepu päev, siis sai tuld antud. Päris raske oli!! Lõpetasin veel kõhulihastega ja higi tilkus. Food shopping sai ka tehtud, ehk siis külmkapp on kanaliha, kala, mune, rohelist ja muud tervislikku täis. Muideks avastasin Ott Kiivikase proteiini kohupiimakreemid, mis meile trenni-inimestele suurepäraseks vahepalaks. Ma nimetan seda oma magustoiduks :-). Ananassi oma on mu lemmik :-).<br />
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Üks jama asi on ka.. Ootan, et see pakane taanduks, et saaks oma "kardiot" jälle normaalselt tegema. Kuna mul plika sai kerge külmakahjustuse põsele sellest -23 ilmast, siis me eriti väljas pikalt ei käi. Niiet kallis ilmataat - palun too soojemat ilma meile!!! Aga ok, seniks las ma unistan natuke!!!<br />
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<img alt="Pildiotsingu jamaica sunshine tulemus" class="rg_i" data-sz="f" name="iPnqn8BxNvKV5M:" 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" 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