Let´s be real - I put on weight :(

Hello guys,

first of all I need to apologize for being so anti-social lately. The reason is simple, I haven´t felt like sharing my diet, recipes or exercise routine because I started gaining weight. I´ve gained more than 5kilos (10lbs) in first few months of 2015 and more 5kilos in like last two months.

In January I decided to give Raw Till 4 a try - raw fruit for breakfast, lunch and then cooked vegan (high carb) meals for dinner. I was doing it for 3 months together with daily exercise (mostly HIITs and running). I gained 3kilos (2lbs) and felt really bad about myself, my energy levels were really low and I wasn´t happy at all. 

Then I decided to end up Raw Till 4 and lose that extra kilos by doing Juice fast. I know, from one extreme to another, not great for my body. But anyway, I loved it. I finally felt like myself - full of energy, happy, I lost some weight. And then,. my boyfriend dumped me, I had to live with my parents, work like 12 hours a day for hardly any money and I started binging on everything - raw food,  cooked food, even on non vegan food.. emotional eating.

I wanted to be fully raw again (I know that it is the only way how to be happy, comfortable in my body and full od energy) but I couldn´t do it.

Since summer, I´m on roller coaster. 

I moved from the Czech republic to England, to follow my dreams. However, I didn´t realized that I was doing something horrible again - stuffing my face with nuts all days long. Cashews, macadamia nuts, hazelnuts, pistachios, almonds, nut butters etc.. Obviously, I was feeling and looking like shit!!!! My stomach hurt, I was bloated, my face was swollen, I couldn´t sleep and breathe,.. one big mess.

So I made another decision - the 801010 diet. But you know what? It doesn´t work .. One week is great, another is full of binge eating (vegan junk food like oreos, chips, bread, high fat meals and especially coffee). And, of course, I´m gaining more and more kilos every week.. eventhough I go to gym twice a week (doing 1 hour of cardio and 1 hour of weight lifting), go for like 15K walks every other day and I´m very active at work 6 days per week.

I don´t want to show you my current body shape because it is the first time when I´m really ashamed for what I did to myself. I hope that it is not your case but I´ll probably be strugling with weight all my life (which sounds like a nightmare to me) .. but when you have the past, it is so hard to think and act differently in the present. I wish I had find the strenght in myself again. 

Take care

Nicky

Week 4 (4/12)

Hey guys,
how was your week? :) I´ve done pretty well, 5 intense workouts and lots of cardio. My body looks still the same but I feel relaxed and I understand that our bodies need some time to heal and to look like we want :)

buckwheat with dates, apple treats and OJ. Stars of the week 4.

27.2.
Brutal Bodyweight HIIT (40min)
walking 2 hours

28.2.
walking 2 hours
Fun at Home Cardio (10min) + Strong, Lean, Toned Arms, Chest and Shoulders Workout (30min)

1.3.
-

2.3.
walking 1,2 hours
Workout Challenge To Burn Fat (50min)

3.3.
60 min HIIT Cardio and Abs Workout
cycling 2 hours

4.3.
Abs, Butt and Thigh HIIT (15min) + Biceps and Triceps Superset Workout (35min)
cycling 2 hours

5.3.
-

If you like to know how to make these apple treats, check my youtube recipe :)

See you soon

love

Nicky

Week 3 (3/12)

Hello guys,


third week is over and I feel stronger than ever, I switched my 1kilo dumbells with 2,5kilo one. Super happy about it :) Also I got super motivated tips how to workout and how to speed up my progress, so I will follow them in the next weeks.

I was eating cooked dinner or lunch mainly, but 2 last days were finally fully raw.

favourite breakfast
oatmeal with date syrup, apple and chia seeds
bananas with carob powder, coconut and apple

Fitness Diary:

20.2.
walking 2,5 hours

21.2.
walking (while traveling and visiting Brno in the Czech republic)

22.2.
walking 1 hour

23.2.
Butt and Thigh Workout (40min)

24.2.
1000 kcal Workout  (1hour 24 min)
walking 2 hours

25.2.
-

26.2.
cycling 45 min
Tabata Kettlebell Workout  (44min)


How was your week? Let me know :)

Week 2 (2/12)

Hi guys,
another week is done and I am not feeling as great as I would like to. Only 3 times this week I did high intensity workout, the rest was cardio.


13.2.
Total Body HIIT and Sculpt (40min)
Running - 9,73km (1hour and 3min)















14.2.
Walking (3hours)

15.2.
Running - 8,11km (55min)

16.2.
Strength, HIIT a Pilates Workout (50min)
walking (40min)

17.2.
swimming (36 x 25m)
walking(1,5 hours)

18.2.
Upper Body Tabata Workout (60min)
walking (2,5 hours)

19.2.
skiing (3 hours)

Week 1 (1/12)

Hello guys,

1. week is done and I have to say that I was working out pretty well. Morning workout and evening walking or jogging.
My post workout meals were usually oats with fruit or bananas with carob powder. So yummy. I also tried to make pancakes but I have to say that I just love fruit more :)

5.2.   Arms Workout (30 min) + Abdominal workout (15min)
         running - 6,51K, 40 min

6.2. 40min Cardio HIIT Workout 
        running - 8,73K, 55 min

7.2. 30min yoga
       walking - 5 hours

8.2. 20min yoga
      walking - 4 hours

9.2. Silent HIIT Full Body Workout (25min) + Sick Pck Burn Out (15min)

10.2. Butt and Thigh Workout (30min)

11.2. walking - 3 hours

12.2. Butt and Abs Tabata Workout (30min)
         walking - 40min

12 weeks body transformation with vegan diet

Hello guys,

I´ve decided to try change my body into body of my dreams. I´m already happy with it now but I want be more leaner and have six pack abs finally :)

1. Training

- strenght workout  - every morning (usually according to Fitness Blender and some Abs workout on youtube)
- cardio workout - running at least 4times a week in the evening

I´m using 1,5 kg and 4 kg dumbells, 4,5kg kettlebell for my training.

2. Diet

- not planing to change something - fully raw, sometimes raw till 4, but always high carb,
80- carbs -10 - protein - 10 - naturally occurring fats
- no oil and no salt at all
- no cheat days
- I will count calories, but only to make sure I´m not starving myself
- for my supplemets I´m taking vitamin D, vitamin B12, chlorella and barley grass juice powder every day

I will update you guys every week together with photos of my form :)
If you want to do it with me you are welcome :)

Green smoothie

Hello guys,
today I have for you super easy recipe for green smoothie. I love smoothies because they are full of healthy ingredients, they are very fast to made and taste delicious. Also it is great way how to eat your greens.

For this smoothie you will need:

1 banana
6 dates
lime juice (or lemon) - 1/2 of lime
2 apples
2 cups of spinach
optional - 1 tsp of green formula (I am using my own -  made from wild greens)

Mix all together in a blender together with approx 1l of water (it depends on your taste)... and ...your tasty green smoothie is ready :)
Enjoy!