Becoming a Personal Trainer, New Routine, New Life.

May 10, 2016May 11, 20162 Comments

I’m back!

I have been on the move, Literally. Temporarily moving back to the U.S. from Germany for a few months, then back to Germany once again. Needless to say, it has been a busy and transitional period in my life. I’ve had many amazing experiences in the past few months and learned a lot about myself as an ever evolving person. It has been full of many ups and downs, times of both uncertainty and the sureness of my path. But I’ve kept going, kept pushing and believing in myself enough to accomplish some amazing goals and dreams of mine.

While in the USA I finished up my ACE Personal Trainer course, and am proud to say I am now a Certified Personal Trainer through the American Council on Exercise. Over the past 2.5 years I have learned so much through my own personal experiences, extensive research and Personal Trainer Studies. Fitness and Nutrition has become a huge passion of mine, and a major aspect of my life. I absolutely LOVE helping others, through sharing my story and experiences, and offering support and advice whenever I can. I want to help people realize their true potential to make a change in their own lives for the better, that it is possible.

While in the U.S. I was also working on a Fitness project, a Women’s Lifting Guide “Ready To Lift: Leg & Booty Guide“, which launched successfully early April 2016. This was truly a passion project, as both Brittany and I want to help encourage women to get into the weight room and pick up those weights. We have both had a very positive experience in our transition to more weightlifting (which I will share more about in another post). We want to help women find confidence in the gym, in their lives and in themselves. The making of this Guide involved extensive research, testing of the program and flying across the USA to meet my dear friend and business partner in crime, Brittany. I am very blessed to have connected with her through Instagram and our passion of fitness and health living. We had a nearly a week together, filming and shooting photos for our guide, editing, eating and having great conversations.

I am still in a bit of a transitional period while I continue to get everything organized over here in Germany, but thanks to our Ready To Lift Guide and the amazing community that is growing behind it, I have been keeping up with a fairly normal routine. I think it’s so important to keep pushing yourself in new ways, be it with new exercises, heavier weights, adding int a new challenge, it all leads to growth. I am currently mixing up my routine with the Ready To Lift: Leg & Booty Guide as my base (3 lower body sessions), and adding in roughly 2 Upper body workouts and a small HIIT that include a mixture of body weight exercises, many more Weights -both free weights and some machines. I am loving the challenge of scheduling and creating my own personalized workouts, and I plan to soon have Personalized Training Programs available. I will share more on that topic soon as well.

I want this space to be one that is helpful, inspiring and educational. So, from this point on, I plan to consistently share a variety of helpful Information, new Recipes, Fitness Challenges, and Fitness and Nutritional tips to help you on your own healthy journey. My domain name may have changed – so that it reflects who I actually am – but it is still dedicated to sharing my Healthy Living Dreams. Excited to be back, and moving forward with you all.

Much love, Alena Elizabeth

One year of BBG ~ Review of Kayla Itsines Bikini Body Guide

September 2, 2015October 27, 20156 Comments

My Year with the Bikini Body Guides

I’ve been trying to find the words to write about my experience over the past year, but when I think back on it there is so much that happened, and so many ways in which I grew, and it has been hard to put it all into words. So this might come across as a ramble, but I want to share my history and experience with the guides.

I first discovered Australian personal trainer, Kayla Itsines’s Instagram account last year, around February/March of 2014, about 6 months after I made my big lifestyle change. I loved what she was promoting, that women should love and take care of their bodies through proper nutrition and fitness. She had recently began featuring her clients transformations and I was so inspired by all these women who had changed their lives around and become stronger healthier versions of themselves. This is one of the reasons I decided to start my own Fitness and Healthy Lifestyle Instagram account (@healthylivingdreams) Summer of 2014, to also share my journey to a healthier life. I began incorporating many of her workout tips, trying Pylometric (jump) training for the first time, and loved her style of training. Her workout videos inspired me to try new exercises and push myself out of my comfort zone. Over the next few months I continued to follow her tips, while also doing my own research and trying different training styles, but I never followed a plan of any kind.

End of August 2014, nearly 6 months after discovering her account, I decided I was finally ready to try out her training program, I was ready to follow a real guide and have more structure to my workouts. So I decided to purchase her guide. But the week I made the final decision, she came out with her 2.0 version, and from what I saw it featured more weights, which I had come to love and so purchased this guide instead. What I didn’t realize at the time, was the 2nd guide really was a continuation of the 1st guide, and was meant to be done after completing the 1st. The first few weeks were great, but towards the end of 2.0 I realized I had not properly built up my strength for some of the exercise combos (especially the arm exercises), and it was a serious challenge to finish the 2.0 guide. But I pushed through and I did my best, and finished end of December 2014. I also repeated a few weeks, as during this period I had a huge life change and had moved to Germany. You can read more about my journey with 2.0 here. ~Note: I Strongly recommend starting with the Bikini Body Guide 1.0, unless you have a very strong strength and endurance Fitness background.~

On January 5th, 2015, I decided to start the BBG 1.0 alongside Thousands of women from around the world, in a joint movement called #thekaylamovement. Literally thousands of women from all around the world came together to start fresh and start strong and work towards healthier versions of themselves. I felt Inspired and so Motivated knowing I was part of such a determined and supportive group of women. We were working towards our own individual goals but also working as a TEAM.

Those next 12 weeks were truly an unforgettable experience. Not just because it was my first time completing the BBG1.0, but also because I connected with some of the most amazing women who were on their own journey towards becoming a healthier version of themselves, and strengthened friendships with others I had known from the beginning of my Instagram journey. During those 12 weeks I pushed myself to new limits, and discovered a physical and mental strength I never knew I possessed. And even though I had to take a week off towards the end due to terrible case of food poisoning (or the flu) I still finished strong and saw and felt amazing results both mentally and physically.

Then began #thek2movement, with a new start date for any women (or man) in the world who wanted to start together, or continue on to the BBG2.0. I continued on, starting my 2nd round of this guide, but much better prepared physically. Overall, I started this with enthusiasm and determination to keep seeing and feeling progress. But as many people experience, I went through some down phases both in my personal and fitness life, and started to become very frustrated with my progress and lost some of my motivation. I stopped doing the extra challenges found in the 2.0 guide and barely finished those last few weeks. I felt unmotivated, frustrated and in a way stuck. I write this with honesty because I want you all to know that it hasn’t always been all uphill, I haven’t always had full on motivation or even loved the guides at all times and there was a point where I considered giving them up all together.

I was so thankful that I had planned a vacation right around the time I would finish up with BBG2.0 for the 2nd time. My body and my mind needed a break from the routine, and those 10 days were an extremely important time of rest and reflection of my journey up to that point. While I was traveling internationally in Spain and then England, the 3rd round of #thekaylamovement began, and I was still unsure of what to do next. But during my time in the U.K. I was so fortunate to attend a BBG Meet-Up in London, a workout session which I lead. Being around these other ladies, in person, pushing ourselves and each other during the workouts reignited my passion and love for these guides. One 35 minute sweat session and an hour or two chatting with other like-minded women was all it took to inspire me to keep going with my BBG journey.

So I came back to Germany and recommitted to giving it another go. Continuing on, jumping into Week 2 to be along side the group, and this time adding in the Nutrition guide for the 1st time, known as the H.E.L.P guide (Healthy Eating Lifestyle Plan). A nutrition and meal plan guide that does not revolve around counting calories, but teaches about minimal intake of each of the Macro and Micro nutrient food groups (grains, dairy, vegetables, fruits, healthy fats, liquids, vitamins, etc.). Although I had been eating fairly well and healthy, I hadn’t realized how low my vegetable, protein and calcium intake had been. I followed the servings sizes fairly strictly for the first 7-8 weeks or so (with the occasional treat meal and extra servings on the weekends). It worked well for a time, and taught me a lot, but as I’ve been on my fitness journey for about 1.5 years, my body was craving and needed more food. So, I recently have increased my servings from most of the food groups. I still aim to get in the Minimal servings as suggested in the H.E.L.P guide, but I eat more now. As our metabolisms get better, and our endurance grows, our bodies require more food to function properly and to fuel us in our daily activities.

As of August 25th, I have hit the ONE YEAR mark of my journey with the Bikini Body Guides (48 weeks of actual workouts, as I missed a few here and there due to moving or being sick). When I started these guides I had no idea how long I would stick to it, or where my journey would lead me. I only knew I was ready to see and feel a change and work towards a Healthier and Stronger version of myself. And Now One Year later, I am So proud of myself to sticking with it and for developing healthier habits and new found appreciation of my body. It was a completely new experience for me and I learned and grew in so many ways. Not only physically but mentally as well. Sticking to something and truly committing, picking yourself up and continuing to move forward even you feel unmotivated and that progress is slow is a huge mental accomplishment as well. And knowing I was able to do this, gives me Strength and Confidence as I continue on my journey.

Edit* In just 1 week I will finish my 4th round of doing the guides! Over the past few weeks I have begun to incorporate extra weights, in place of one of the BBG resistance sessions and have been loving it. As I am studying to become a Personal Trainer myself, I have been enjoying coming up with my own weight routines and so will be focusing on developing these during the next part of my journey. The BBG will always hold a special place in my journey, and perhaps I will continue to use it in some ways, as my HIIT workouts, or mix and match with my own. But just as I did prior to starting these guides, I will use my own knowledge to and research to create something that works for me and my individual needs and preferences. I’m ready to set some new goals and challenge myself in new ways, and very excited to see where this next part of my journey takes me.

If you are on the fence about starting the Bikini Body Guides, or your Fitness/Healthy journey in general, please don’t hesitate to email me with any questions you might have ❤ healthylivingdreams25@gmail.com

Thank you to all who have been apart of my Journey this past year. You have all truly had such a positive impact on my life and my progress and I am forever grateful. ❤ Alena

Getting back to it: A personal post.

July 16, 2015July 16, 2015Leave a comment

Hello Everyone!

This will be a more personal post, as I want to share a bit about my recent experiences and getting back to a good and healthy place. For those that are struggling to get back on track and find motivation, whether you are post vacation or have taken a break from the routine for another reason, check out my post about “Tips for getting back on track” they are my personal tips I use myself and I truly hope they can help you.

I know I haven’t posted much in the last month or so. I’ve been going through some ups and downs in my life, with both energy and motivation levels. Some days I’ve felt awesome and on top of the world, and others I’ve felt tired, unmotivated and uninspired. I think both my mind and body were burnt out on so many things. Although I do find some joy from my job, it is ultimately not something I am passionate about and that has been taking a toll on me mentally. I was also getting to place where I was starting to put too much pressure on myself both mentally and physically, and getting frustrated with my progress.

I am sharing this to let you know, we are all human and life is not always a straight and steady road. Life is filled with ups and downs, good and bad days, weeks or months. But learning to get past that – whether it’s from switching up your routine, taking a needed break, or letting go of something that was bringing you down – it is important. I was extremely lucky to receive a birthday trip from my grandparents, to meet up in Spain and travel with them to England (I am currently living in Germany). Those almost 2 weeks away were much needed and helped me clear my head and reevaluate so much. Since arriving home last week, I have set new goals, and have a new sense of determination and motivation. I have stopped putting so much pressure on myself, with my work, my workouts and social media and feel like a weight has been lifted off my shoulders. I am eating better, sleeping better, have more energy both mentally and physically and am so excited about all my new projects coming up.

As of this week I will start regularly blogging again about a variety of healthy living topics, including fitness, nutrition, workout tips, mental balance, motivation and my experience following Kayla Itsines Bikini Body Guides. My hope is that by continuing to share my personal journey and everything that I have learned and will continue to learn along the way, I can help others on their own healthy journey. If you ever have a specific topic you would like me to write about, don’t hesitate to email me or leave the topic in the comments. I want this to also be a place where I can interact with my subscribers and other bloggers. I will also be starting an online Personal Trainer course in the very near future and am so excited to take this next step in my fitness journey and start training and helping others to become stronger, healthier versions of themselves. I have set up a GoFundMe page if you care to check it out and read more.

I thank you all for being a part of my journey in any and every way. Blogging and writing about these topics and experiences has been so meaningful to me, and I look forward to doing it much more regularly.

Much Love, Alena ❤

Glamour Health Challenge with Kayla Itsines

June 9, 2015June 15, 20155 Comments

Glamour Health Challenge in Amsterdam with Kayla Itsines

Wow, what an AMAZING Weekend!

This past weekend I traveled from Oldenburg, Germany to Amsterdam, Netherlands to attend the 1st stop in Kayla Itsines’s Boot camp World Tour! After discovering her Instagram account more than a year ago, it was truly an honor to meet the women who Inspired me to step outside of the box and push myself with my workouts, the woman who helped me realize there are so many other forms of progress and goals to work towards besides those numbers we see on a scale. Healthy, Fit & Strong. This is what she embodies and promotes, and I will be forever grateful for all her advice, encouragement and for the bonds I established with women from around the world thanks to her Bikini Body Guides. I only wish we could have One Massive Boot camp! Maybe someday 😉

I’ll admit I had my doubts about traveling to Amsterdam and attending the event alone, in a country where I do not speak the language, but I had promised myself if I ever had a chance to meet Kayla and attend one of her boot camps I would. So, Friday AM I finished packing my bag and jumped on the bus to head to Amsterdam. Thanks to Kayla’s BBG I have connected with some amazing women around the world, including my Dutch friend & BBG sister Oksanna, who was kind enough to host me this past weekend. She unfortunately could not attend the event, but Saturday morning, with her help we figured out the route I would need to get to the Boot camp, I off I went. 1 Bus Ride, and 2 Trains later I arrived! While riding the train and standing in line waiting I met some other BBG girls who had also traveled alone, and just like that we joined forces for the day. It’s amazing having a love of fitness and these guides in common, it creates an immediate connection/bond.

We lined up outside the gates, and waited for the gates to open, excited and eager to enter the event, as more and more girls and women continued to show up and get in line. Once the gates opened, in poured upwards of 2,000 women of all ages, shapes and sizes. Teenagers, women in their 20s, 30s, 40s, and 50s, mother and daughter duos and groups of fitgirls. All these women coming together to celebrate Health and Fitness and experience this unique experience together. It was truly an amazing sight to see and experience to have.

The event was hosted by Glamour Magazine Netherlands, who planned a whole day of Health & Fitness. The day kicked off at 11:30 with a Yoga Wear Fashion Show, followed by a 45 minute Yoga class taught by Wilma Werkheim. The yoga class was all in Dutch, but thanks to my German knowledge I was able to understand quite a bit and keep up without too many difficulties. The yoga class was followed by another Fashion show showcasing Running wear. Then came an hour break in which everyone could explore the Fitness wear stands, and grab something to eat or drink at one the many Healthy Food and Drink stands where you could eat almost anything your heart desires! There was such a large variety of healthy and nutritious options including, Bliss Balls, Fresh Smoothies, Breads with Avocado & Fresh Green Apple, humus & roasted Eggplant, Banana Pancakes, Tabloué Salads, Banana Bread, Vegan/Soy, Gluten & Sugar free Vegetal Ice Cream made from Fruits and Spices. Guilt free snacks and beverages designed to fuel your body!

After the break, everyone made their way back to the main field to get ready for the Boot camp. It was kicked off by a final Fashion show of Fitness Wear by some gorgeous Dutch women, including fitness bloggers, and members and founder of the Dutch companies Fitgirlcode and Jogha. Kayla’s Boot camp started straight after!

30 minutes of almost non stop training. She kicked it off with a very sincere Thank You to everyone, and then jumped right into the warm-up! 3 rounds of 30 second of each: Jumping Jacks, Squats and Jump Squats, Mountain Climbers, High Knees, and Push Ups. She then went into rounds focusing on two different exercises, one Jump/Fast exercise followed by an AB/Core exercise. 3 rounds alternating between the 2 exercises for a total of about 3:30 minutes. 1st combo was everyone’s favorite exercise Burpees, followed by a Plank. Then came Jump Squats and Ab Bikes, followed by Split Jumps and Bent Legged Jack Knives. Then came the TEAM Workout, with the walk way used a divider, we were split into two groups and told to face each other. Kayla gave us two exercises, starting with X Jumps and Ab Bikes to be done alternating every 30 seconds for 2 minutes. 2 more rounds of this for a total of 6 minutes facing our Team. The final big Combo of the Boot camp was 5 straight minutes of 10 different exercises, 30 seconds each; Push-Ups, Jumping Jacks, In and Out Jumps, Ab Bikes, Plank, Commandos, Jump Lunges, Lay-Down Push Ups, Mountain Climbers and Burpees! 5 Minutes of Pushing Ourselves to the Limit and it felt Amazing!!! We cooled down, stretched and then took some massive group photos!

FULL Boot camp Workout Video is up on Glamour NL’s website! Photo Gallery is up on the Glamour NL Facebook page.

Directly after the Boot camp, Kayla had a Meet & Greet, and hundreds of women lined up and waited patiently for their chance to meet, talk with, hug and have a photo taken with Kayla. So many smiles, happy laughs and even some tears of gratefulness. She has changed so many lives with her Guides, and the community that formed because of them, including mine, and it was an amazing, beautiful and overwhelming experience to meet and chat with her in person.

After 6 hours in the Sun, full of fun times, good food, new friends, and a Killer Workout, it was time to leave. But the feeling from this Day, the Energy and Excitement, the Team bond, the Motivation to personally Do my Best in All that I do, has stayed with me. It was an amazing experience, and I am so grateful to have had the opportunity to go.

My Tips for those attending a Bootcamp: Remember to pack a large Water Bottle, a Yoga Mat (large towel will also work), a fully charged Phone or Camera, get there early to secure a good spot and don’t forget to wear Sunscreen!!! (I was/am so Sunburnt!)

This slideshow requires JavaScript.

Thank you Glamour NL for hosting such an Amazing Event and Thank you Kayla for creating your Amazing Bikini Body Guides and for bringing such a beautiful community together and your Bootcamps Worldwide! ❤ Alena

Did YOU attend the Event in Amsterdam? Or are you planning on attending another one of Kayla’s upcoming events? I would love to know!

To join the Worldwide BBG Community, check out Kayla Itsines’s Bikini Body Guides. Or sign up via Email to receive a Free week of BBG Workouts from the Bikini Body Guide. NOTE: I will only ever promote and endorse something that I truly believe in, have personally tried myself and find to be of good quality. Kayla’s Guides fall into this category! ❤

Healthy Living: Let Today be the Start of Something New.

May 1, 2015Leave a comment

New Day, New Month, New Goals. Each day truly is an Opportunity to Change your Life for the Better. So, Let Today be the Start of Something New.

Each day we have a choice to start something new. You can Start small and decide that Today is the day you will start walking or biking to work instead of taking the car, or the day you start using the stairs instead of the elevator. Today is the day you start adding one spoonful of sugar instead of two, or switching it out all together for a more natural sweetener such as Stevia or Honey. Today is the day you start trading your candy bar for a piece of fruit, your soda or beer for a tea or fruit infused water. Today is the day you will stop skipping breakfast, and start your day right with a fueling and filling meal, firing up your Metabolism. Today is the day you start better organizing your schedule to make sure you have time for your workouts, meal planning/prepping and downtime. Today is the day you Drink More WATER, the Liquid of Life. Today is the day you spend Less time on your cellphone and More time with Loved ones! Check out my Blog Post “Finding a Balance” for more tips on making small changes towards a Healthier Life.

Each day is an Opportunity to Push ourselves and keep working towards our goals. Try a Join a new Fitness class you’ve been thinking about and workout alongside all those other people working towards similar goals, support and push each other. Do some research about healthy meals, and try cooking a new one for yourself, or get more serious about meal planning and prepping (personal goal). Start adding in more Yoga to your normal routine (another personal goal). Venture into the “Guy area” of your Gym and hit the Squat rack! And don’t be afraid to ask for help and advice! Never forget that everyone starts somewhere. Or start the training program you’ve been debating doing! My personal recommendation is Kayla Itsines Bikini Body Guide, which I have been following for the past 8 months and love, as it has truly pushed me to new Limits and helped me grow and improve in so many ways! (if you are interested in trying the Guide click here for a Free week of Workouts and Here for the Full Guides).

Sometimes it can seem intimidating and overwhelming to make a Change, but that is why you can start small and gradually add in more and more. It is the little things we do that truly add up to Big, Staggering results! So don’t be afraid to start, to change, to try something new. Because today is another day to start/keep working towards your goals, and a healthier and happier version of yourself.

Today is the day to Find, Try and Do something that your Future Self will Thank You for!

If you are feeling lost or unsure of where to start or simply looking for some extra support and guidance on your healthy journey check out my Mentoring/Support Page and send me an email at healthylivingdreams25@gmail.com

❤ Much Love, Alena

Oatmeal: My Favorite Quick and Nutritious Breakfast, Here’s Why.

April 23, 2015April 23, 2015Leave a comment

Oats, Oats, Oats. So many delicious recipes and possibilities with this little grain! Oatmeal Pancakes, Oatmeal Cookies, Protein Oat Cakes, adding Oats into your Morning Smoothie and of course “plain” old Oatmeal!

Lately I have been on a such an Oatmeal kick! Scroll to the bottom for 2 of my Fav Oatmeal recipes for Breakfast!

After doing some nutritional research this Winter, I decided to change up my eating habits a bit and start incorporating a bigger variety of foods. One of my goals was to switch up my breakfast as well, as my beloved toast with eggs and avocado was getting just a tad boring and taking too much time to prepare in the morning, so much so that sometimes I would skip breakfast before work, or just have a couple of rice cakes. I wanted something easy to prepare, something delicious and something filling and nutritious that would fuel me for the day! That is when I decided to really give Oatmeal a go. Of course I had tried it before, but would eat it very rarely.

So, I began experimenting with different Oatmeal combinations, and quickly discovered that I really DO Love Oatmeal. It is so easy and quick to prepare, you can add so many different delicious things to it and it has some Amazing Health Benefits!!! It’s no wonder it’s one of the health crazes that has stick around! Since switching to Oatmeal for my normal weekday breakfast, I feel I have more energy for the day and I don’t have as many cravings, and those are just the things I can notice! Here are some other benefits as well.

Benefits of adding Oats into your Diet

Oats contains important fibers that help you to feel full longer (whereas a breakfast full of sugars and fats can make you feel full for a brief period but you will become hungry again much quicker.) meaning you are likely to eat less later in the day.
Fiber helps control blood sugar levels, so you don’t have an energy crash, and helps with digestion.
Eating oatmeal can help lower your cholesterol, especially your LDL, or “bad” cholesterol.
Oatmeal is low in fat and is a whole grain that is a source of protein, iron, magnesium and B vitamins.
Can help protect skin, “The starchiness of oats creates a barrier that allows the skin to hold its moisture, while the rougher fibrous husk of the oat acts as a gentle exfoliant.” -Written by Sara Bonham Click the link to check out her article on Life Hack for even more amazing benefits!

All the Benefits listed above have to do with OATS, and while Oatmeal is of course made from Oats it is Important to be aware of what type of Oats you are actually eating. Generally speaking the larger the Oat, as in rolled oats or steel cut oats, the less processed it will be, the more nutrients it will have and the longer it will take to digest. I tend to buy either Whole or Fine oats, but Never Instant! The majority of the time Instant oats are packed with sugar! You might think those Cinnamon Apple flavor oats are healthy, but check the nutrition label and you will see that many instant oats actually have a lot of added sugar. I always buy completely plain oats and add my own natural sweeteners such as Stevia drops or honey, although generally my fruit toppings give my oats enough sweetness, in my opinion.

Some of my usual (but not all at once) Oatmeal ingredients include: Oats, Eggs, Water, Oat Milk, Strawberries, Raspberries, Blueberries (frozen and/or fresh), Ground Flax Seed, Maca Powder, Chocolate Protein Powder, Chia Seeds, Stevia drops, Yogurt (although lately I am avoiding dairy as much as possible).

Here are my two favorite Oatmeal recipes Can be prepared in the morning, or partially prepped at night. Note: I rarely measure out things but these are the approximations of what I add.

Choco~Peanut Butter~Fruity Oats: 1-1.5 Cup of Oats, 1/2 scoop chocolate protein powder, 1/4 cup frozen Raspberries, 1/2 a Banana, 1 tsp Peanut Butter and Oat Milk.

Directions: Mix Dry Ingredients first, then add water so that Oatmeal is completely saturated, add in frozen Berries and put in microwave for about 2-3 minutes on high. Take out and add in Peanut Butter, Fresh Banana and top with Milk of choice.
For Overnight Oats, simply follow all steps above except for microwaving. Add all ingredients together and stick in fridge overnight so your breakfast is ready to go in the morning!

Healthy Fats, Protein & Fruity Oats: 1-1.5 Cup Oats, 1 tbsp ground Flax Seed, Chia seeds, 1/4 cup frozen raspberries, 1/4 cup frozen Blueberries, 1 Egg, yogurt or milk of choice (I use Oat milk or Goat yogurt).

Directions: Mix dry ingredients first, then add water so oatmeal is covered but not completely soaked. Add in egg and mix well. Add in frozen berries (or fresh if you have them) and stir again. Place on microwave on high for about 2 minutes, stir once, then microwave again for 1-2 minutes. Take out and top with a bit of Milk of your choice or Yogurt. Add a few Stevia drops or honey for bit of added sweetness (although I don’t think it needs it). Enjoy!

More recipes coming soon! Hope you enjoy!

Much Love, Alena ❤

Tips for Traveling: Food & Fitness

April 19, 2015April 23, 20154 Comments

I absolutely LOVE traveling and try to take little trips whenever I can, but it can sometimes be difficult to stay on track with my normal eating and exercise habits while traveling. I understand how traveling can mess with the normal rhythm and routine. Being away from home without access to your usual food and unable to prepare your own meals can make it hard to stick to an eating plan. And being without access to a gym can make it hard to stay on top of your workouts.

I believe it is Important to truly enjoy yourself when you are on a trip, but that doesn’t mean you can’t make healthy choices while away from home! Such as, choosing water at a meal out instead of soda or beer, choosing whole grains instead of white, packing your own healthy snacks and taking lots of walks while exploring the city or place you are visiting!

It will always depend what kind of trip you are taking, where you are going and for how long, but no matter what you should always do you best to stay active and eat nutritious foods whenever possible. And drink lots of water!! When we are on the go and away from the routine we tend to forget to drink enough water, but keeping your body hydrated is so Important!

As someone who Loves traveling and does so semi frequently, I have had to learn through trial and error some different tricks and tips for staying on track.

Here are a few of my Tips for Traveling (will do another post about this topic again):
~Thinking & Planning Ahead~.
FOOD: Are you able to bring food with you during your travels? And will you have access to healthy snacks and food once you arrive?

If you are traveling by car then you will have many options to pack whatever you want. Even if you think you will have access to a grocery store with healthy options I recommend packing a few essential items just in case. I have made the mistake more than once, thinking I would have immediate access to a grocery store, only to discover it was already closed or was too far a distance to get to the first day during a trip.

If you are traveling by plane it’s a different story of course but I still recommend packing a few essential food items for the actual flight and when you arrive, such as fresh and dried fruit, unsalted nuts, fruit and nut bars, and protein bars. The food on airplanes is also heavily salted and can be very fatty, so be aware of what you are eating. I usually do eat some of the airplane food, as most of the flights I take are usually 12+ hours, but during my layovers I try to only eat fruit and veggies and drink lots of water.

Living here in Germany, the majority of the time I travel by train or bus, as it is the cheaper option and I don’t have a car, and so I make sure to pack a small bag of snacks for the trip.

My personal snack and food list for a road trip/train ride include: Homemade sandwiches and smoothies, fresh fruit and veggies such as bananas, oranges, apples and carrots, fruit and nut bars of some kind (beware of extra added sugars!). My favorites in the U.S. are Lara Bars, which are literally made of just fruit and nuts. Here is Germany I have yet to find a good quality, affordable bar. I also love to have a crunchy snack so I pack either whole grain crackers, rice cakes or bean and rice chips (full of fiber and protein). In addition I pack my own Peanut Butter to have with my rice cakes or bread that I buy. And I always bring my liquid Stevia drops with me everywhere to flavor my coffee, as I really try to avoid white sugar.

EXERCISE: Will you have access to some kind of gym or other area to do your workouts? Are you able to fit your workout gear in your bag?

If yes to both, great! Pack your workout gear and plan to set aside a bit of time for your workouts in the best way that work so for you. Even a half hour to one hour workout will really benefit you! If you are tracking with someone, make a plan for staying active together and then hold each other accountable.

If you will not have access to a gym, no worries! There are so many mini workouts that can be done outside or in a hotel room that require no equipment. My suggestion, search on YouTube for some routines, or check out my Facebook page for some Workout Videos to get ideas of some No Equipment routines! Some other ideas: find a local park and take a jog, or go to a local football stadium and do sprints on the track or up and down the bleachers!

Sometimes there are places you go where there is no place or option to really workout, and that is where walking comes in. Walking is a great form of exercise!! Even 35-45 minutes of walking is better than nothing, and if you’re like me and love exploring the places you go, chances are you will be walking much more than that! Just remember to stay hydrated and drink water when out and about! And even if you can’t pack your full workout attire, try to pack comfortable walking shoes.

Sometimes our bodies need a break from the routine and a few days or week off can actually be beneficial. But I understand it can be hard to jump to jump back into the routine when you get home, check out my blog post Tips for Getting Back on Track to see my Personal List of what I do to jump back into the routine.

I hope these tips help! Please comment below if you have any questions. I will do another post about this topic again in the future.

Much Love, Alena ❤

The Importance of Stretching

April 12, 20151 Comment

Flexibility. Stretching. Movement. Balance.

Stretching is such a vital part of fitness and is not only important and beneficial for the body, but also for the mind.

People often only focus on the strength training and cardiovascular workouts and overlook the importance of stretching. But just as we need to train our bodies to become stronger, we need to stretch our muscles to keep them healthy. Muscles, like other tissues in the body, need good circulation to be healthy, and this means movement.

Here are some of the main benefits of stretching:

Stretching has the ability to reduce stress,
Helps increase overall flexibility and lengthen muscles,
Increases circulation, which not only helps muscles but can help with mood,
Increases blood and nutrient supply to muscles, which can help in reducing muscle soreness,
Can lead to better posture,
Helps to ease lower back pain,
Increase range of motion in joints, therefor improving balance.

Stretching can also be a great form of mental therapy, and I believe to be truly healthy requires a balance between mental and physical well being. Stretching and yoga requires a few minutes of calm movements and slower breathing, and even a short amount of time (10-15) minutes can help to calm the mind and give yourself a mental break. A Yoga or Pilates class can also be a great way to unwind both physically and mentally. Stretching can also be a great time for self-reflection or to reflect on your day or the workout you’ve just finished.

I have always loved stretching and working on flexibility, but have only recently begun practicing yoga and am slowly teaching myself. I find it to be calming and a form of therapy for my body and mental well-being, and a challenge as well. My personal recommendation is to make basic stretching or yoga a regular part of your exercise routine, but of course each person is so different so it’s important to learn what your body needs. My current routine: Try to do some light stretching after each workout, focusing on the area of the body which I worked the most during my workout, and dedicate at least one extra full session to stretching/foam rolling.

There is a constant debate as to whether stretching can actually help to prevent injuries, and the opinion will vary from one trainer or doctor to the next. But in my personal experience, I have found that when I do properly warm-up/light stretch before and then properly stretch after a workout it really helps my body and I have not experienced any injuries in the past few months. I also suffered from chronic lower back pain after injuring my lower back in two separate Snowboarding accidents in the past 10 years and stretching has helped strengthen my lower back muscles which has greatly helped to reduce and relieve a lot of this pain.

Remember our bodies are all so different and will require different amounts of rest and different recovery methods. So, I encourage you to find out what works best for you and what your body needs.

❤ Much love, Alena

Healthy Living: Tips for getting Back on Track.

April 3, 2015September 27, 20162 Comments

Getting Back to the Routine after a Break

We all have our struggles and strengths when it comes to motivation and determination. When certain aspects of our life force us to take a break from our normal routine, it can be very hard for some and much easier for others to jump back in to the routine. We take vacations, celebrate birthdays, holidays, etc. and sometimes these events can make us stray from our normal routine, be that eating certain foods and cooking for yourself, going to the gym, working, taking a special daily walk, having time for yourself at home, etc. Maybe it’s only for a few days, maybe it’s a few weeks. But whatever the time frame is, I believe it’s important to truly enjoy yourself in that moment and just know that sooner than you realize, you will be back home and one way or another, you will be getting back to your usual routine. Sometimes jumping back into your normal routine can be easy, you know what it feels like and you’re motivated to get back to it. But sometimes it’s not always so easy, as there could be so many different factors as to why you took a break from your routine in the first place.

I understand that it can be difficult to get back to the normal routine, you feel heavier, lazier, have less motivation and energy than normal and keep telling yourself that you’ll get back to it tomorrow. I have experienced this all at different times in my life, but I can honestly say that in the past year and especially the past few months I have learned to deal with these feelings differently, and find the motivation to get back to my routine. Is it always easy for me? Absolutely not. I still have times when I struggle with this. But I have learned so much from trial and error and now have a “routine/list of tips” that I use for planning ahead and getting back on track after a break, holiday or a couple of indulgence days.

These are little things I have learned to do for myself that help me get back into my routine after a holiday or vacation or when I am lacking motivation. These things may not work for everyone, but this is what works for me, and I truly hope these can help you in some way if you are struggling.

My Tips for getting back on Track

PLAN AHEAD: Have a start/end date for how long you will be away or be unable to stick to your normal routine. Try to make it clear to yourself that this is not to become a long term break from your normal routine, only a vacation or quick pause.
Pick a RESTART DATE: Set a day for restarting your routine, be that cooking your usual healthy food or heading to the gym for a scheduled workout routine. Make sure it is a day you know you would realistically be able to jump back in to your routine. (This step actually is best to do BEFORE you go on Holiday/Vacation/Take a break from your normal routine, but if need be pick a start date anytime.)
STICK TO IT! : Stick to your restart date! One of the things I have learned is that it is so important to plan ahead and then keep promises to yourself! It might be hard when that day comes, your energy level might be low and going to the gym sounds terrible, and ordering take out sounds easier than cooking, but once you get past those feelings and actually do it! Workout, Cook, etc. You will feel proud of yourself for overcoming this feeling and you will realize How Strong You Truly Are! And each time will get easier, because you know you have done it before and how great it feels!
LOVE What You Do: Try and view the things you are going back to as something you love, because that’s what they should be. Living a Living a Healthy Lifestyle should be something you enjoy because it makes you feel good on the Inside and the Outside. Eating Healthy Food and Working Out is all very good, but if it feels like a chore to you, something you Have to do, it will be Much more difficult to go back to.
Focus on WHY You Love Your Routine: Focus on what you truly Love about your routine and your lifestyle and how it has made you feel both mentally and physically. Focus on the Energy you get after a good workout. And the satisfaction and pride of cooking a healthy meal. Focus on these things that have made you Love what you do and it will help you get back to your routine.
Remember and Appreciate How Much You Have ALREADY CHANGED: Remind yourself of how far you have already come, by making the decision to live a healthier lifestyle and find a balanced routine for yourself, whether it was a few weeks, months or years ago. And When your morale/motivation is extra low and you are feeling stuck and unable to get back to your healthy routine, look at old pictures, read old journal entries or scroll through your posts on Instagram and Facebook. Remind yourself of all the little things that have changed both mentally and physically. Are you Stronger than you were before? Leaner? Do you have more Energy? Do you have a more Positive outlook on Life?
Connect with like-minded people.
CONNECT with Like-Minded People: Reach out to people who are in similar situations, working towards becoming better and healthier versions of themselves and make connections. Check-in and stay accountable to them and they to you. Motivate each other to get back on track, inspire each other to keep going and support each other along the way.
Believe in YOUrself: Remind Yourself that you are capable of great things. You have goals and dreams and so much more to accomplish. You are strong and determined and you can do this.

I wish each and every one of you all the best! Love, Alena

Focus on Progress, not Perfection.

March 19, 2015March 19, 2015Leave a comment

Let’s focus on Progress, not Perfection. Our Strengths, and not our Weaknesses.
I’ve seen and heard so many people on Instagram and outside life putting themselves down or comparing their progress (in regards to both physical appearance and/or strength) to that of someone else. I’ve done the same, but am learning and trying my best not to compare! To focus on my own progress and strengths and be proud. Because We are ALL so different! Our bodies, our experiences, our genetic make-up, our past and present habits. Some people may be able to loose weight quickly, and get defined abs within weeks while some people may change their habits and find that it takes much longer. Some people may gain strength very quickly, while others may take months to build up the same. There are so many different factors as to why each of our results are so different from one another’s, but that doesn’t make our own results any less amazing! Be proud of what YOU have achieved, keep moving forward and give it Everything you’ve got!

I made a huge lifestyle change Fall 2013, something completely different than I had every done before. I made a choice to cut out the bad things in my life and start working towards finding My healthy balance in life. I lost a lot of weight very quickly, mostly from just eating right and not drinking, and doing some cardio, then the progress became slower, but it was still progress! In the past 4-5 months, my body has significantly changed in the way it looks, but my weight has only changed by about 6lbs or so and lately it hasn’t changed at all. Most days that doesn’t bother me, because I know I am getting stronger and leaner and I know I am healthy, but there is still that voice in my head sometimes, wondering why the scale isn’t changing anymore. Lately I have been avoiding using the scale all together, as I truly believe that Not ALL Progress depends on the scale! We Are NOT Defined by a Number! We are MORE than a Number!

October 2013~March 2014~March 2015

This is a reason I believe it is Soo Important to take Progress Pictures. It’s a great way to track progress and help yourself stay motivated. The scale may not change by much, but side by side pictures can show you even little differences you have accomplished. These are pictures you can keep private or choose to share with the world. But it’s you versus you, when you put a new picture up next to an old. You should Only be comparing Your Progress to Your Own. Whenever I am feeling down about my Short Term Progress, I go look at pictures from last year, from 6 months ago, from 3 months ago and remind myself of how much I have already changed. I remind myself that changes take time, progress will and is happening but I must be patient for more results to happen, while also being proud of what I have already accomplished. I still have goals I am working hard to achieve, and I have dreams about how I hope my body will look one day. But I also know that it will probably never look like any other woman’s body, because it is Mine. It Is Unique. It has Experienced My mixture of Battles and Triumphs. And I can’t and shouldn’t compare it to anyone elses’.

So instead of Focusing on what Hasn’t changed, why not Focus on what Has!? Physical appearance is one thing, but what about Strength!? Are you Stronger than you were Before? What about Confidence!? Are you more Confident when you go out, go to work, school shopping? What about Health!? Are you eating better and taking care of you Body? There are so many things to be proud of, positive changes that can’t be measured by a scale!

Let’s Love our Bodies for what they are and give them the proper appreciation they deserve for all that they do for us. You can still work hard towards your goals, but why not applaud Yourself along the way. You can want to change but still be proud of what you have Already accomplished. I still have goals I am working towards, but I am proud of what I have achieved so far and so excited to see what the future holds!

Remember that we are all so different! And we will all SEE and FEEL a different kind of progress. It may happen quickly, it may take much longer than most. But as long as you are doing what is right for You and Your Body, and Finding Your own Healthy Balance, Your Choices are the most Important. Do your best on your own journey, take pride in your accomplishments and let others live their own.

Let’s lift up those around us, while not forgetting to lift up ourselves as well! Be Kind to Others and Be Kind to Yourself! ❤ Alena

Alena Elizabeth

Self-Love, Fitness, Conscious Living, Travel.

Tag: Fitness