LARG PORTION, LOW CALORIES

My favourite breakfast

I eat this breakfast almost every day and it tastes delicious!

 

It contains:

- 170 calories

- 30gr protein

- 30gr carbs

- 5gr fat

 

All products available on www.fitnfemale.com and if you use my discount code "ANDRINA15" you will get 15% off.

1. PUT 50GR WHOLEGRAIN OATS IN A BIG CONTAINER or plate


2. ADD SOME WATER AND 1 SCOOP OF FLAVME SWEETENER CHOCOLATE  COCOS KISS. PUT IT IN MICROWAVE ABOUT 2 MIN. (UNTIL THE OATS ARE FULLY SOAKED WITH WATER)


3. ADD 100GR EGGWHITES AND 15GR WHEY PROTEIN CINNAMON VANILLA AND MIX EVERYTHING TOGETHER


4. PUT IT IN THE MICROWAVE ABOUT 2 MIN. (UNTIL THE EGGWHITES GETS SOLID)

ATTENTION: USE A BIG CONTAINER AND KEEP ALWAYS AN EYE ON IT, IT COULD BE OVERFLOW.


5. AT THE END ADD SOME FROZEN BERRIES, POMEGRANATE AND CINNAMON ON THE TOP.


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NO GYM - NO PROBLEM!

How to get in shape without gym

You want to get in shape but don’t want to spend money for a gym membership, you don’t feel comfortable in the gym or your schedule don’t give you time to go to the gym?

 

So the main question is, can you really have a good workout without leaving the house?

 

ABSOLUTELY! There are many ways to burn calories and build muscles without any machines! I just recommend to buy dumbbells or things like fit balls, exercise bands or tubing.

 


My favourite bodyweight exercises are :

 

·          Bodyweight Squats
·          Push Ups variations
·          Bridges
·          Hip Extension
·          Dips with a chair
·          Bulgarian Split Squats with a chair


Tips to stay motivated:

 

·          Workout early in the day (avoid distractions)

·          Schedule your workouts «Have a plan»

·          Use a journal to track your progress

·          Set goals (f.e. losing weights or gain muscles in a certain time)

·          Make your daily workout to your routine and a part of your life

 

·          Consistency is the key

 
 

 


If you have no idea which exercises to do or how many reps or you need help in your nutrition - then have a look to my online programs.

 

Based on your wishes and objectives, I will prepare an individualized, comprehensive training program for you. HOME or GYM it is up to you :)

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NEW BLOG - Never skip legday!

EVERY DAY IS LEGDAY!

I always see a lot of people in the gym who never train legs – They actually spend  most of the time hammering their chest, arms and shoulders. The result is embarrassingly small glutes and quads (see the picture above).

 

It’s not all about looking good. First of all you will feel fitter and you will be a better athlete in general. Put time and effort into leg workouts and implement them in your weekly routine. It benefits the quality of your overall muscle gains. It helps you increase muscle mass, burn fat, reduces the risk of an injury and improves your stability.

 

Working on bigger musclegroups, like squats, deadlifts or lunges will require more «work» from the heart and brain and higher levels of metabolism compared to exercising smaller muscle groups.

So these are the facts… now more about me, I started to focus more on my legs and glute approx. one month ago and I already feel a huge difference. I train legs about 5 times a week. Now you ask yourself how is this possible ?

 

It is, because I always switch my workouts between :

·        heavy weights – low reps

·        low weights – high reps

·        Isolated exercises (like leg curls)

·        full body exercises (like squats, deadlifts)

·        HIIT training (like jump squats)

·        Switch techniques (drop sets, supersets, negative reps, super slow reps etc.)

·        and sometimes I just do cycling

So as you see, my focus is always on my legs ! Sometimes I do some extra upper body exercises but it isn’t really necesary because you always use all your muscles during a legworkout. Since I am doing this, I feel good and I’m comfortable with my shape and the positive thing - I can/ need to eat more😉.

 

Why am I doing this ? Because my upper body is already over developed in my eyes, and I don’t want to grow anymore. It works for me but I would never recommend this to someone who just started with fitness. I already built my muscles and now I can change my workouts in a way that works best for me. If you are a beginner you should work on every muscle seperately to build the «base» 😊 Once you have it, you can find out other ways on how to get closer to your goals…

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New blog post

Are Supplements necessary?

When I started weight lifting I was thinking the more you take the better you look. Though supplements aren’t a magic pill, but they can add a significant element of convenience to your eating plan.

 

Keep in mind that Not even the most advanced products can’t replace or compensate poor nutrition. First of all, focus on good nutrition and come up with a solid training program.

 

Benefits :

Most bodybuilding supplements promote muscle growth and development. They also help your muscles recover faster after intense training.

 

Products I personally use and recommend :

(www.fitnfemale.com / -15% Code: ANDRINA15)

 

·        Protein Powder

·        BCAAs

·        Vitamin Complex

·        L-Carnitine + Greentea

·        Omega 3

·        ZMA

 

 

If you want to know more details about the products I use – subscribe my newsletter and get my Supplement Guide + Grocery List for FREE! 

 

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MY COMPETITION EXPERIENCE

Last year in August 2016 I decided to do two competitions in Switzerland. The IFBB int. Swiss Cup and the IFBB Swiss Championship. I was always saying that I would never compete but better never say never ;). I decided to do it anyway.

 

What made me change my mind? Why do I changed my mind about it? I got to a point where I needed a new challenge, a new goal in my life! Honestly, I had a lot of problems to eat clean at this time, so I needed more pressure to get back into my routine and be more disciplined. I met up with my coach and asked her if it was possible to get in stageshape within 2 months. My coach believed in me from the beginning and was 100% sure I would reach my goals. That's why it is important to have a coach. Even when it's only to push and motivate you. Every coach should have a coach! 

When she was telling me that I wasn't allowed to eat chocolate for two months, I was pretty sure I would fail! Normally I need chocolate at least once in a week otherwise I am going crazy lol! Nevertheless, I decided to give it a try. After two weeks I got used to it. The first periode is always the most difficult part. You will have crazy cravings and you will often think about food! But as soon as your body get used to your diet it will getting easier and easier. After 3 weeks, I was used to nutrition and workout program and wasn’t thinking that much about food anymore. 

 

Nutrition

Check out my latest Youtube video “2 MONTHS TRANSFORMATION” (https://youtu.be/NHlHlTVy3GE) it shows my daily routine and you will also see more of what I was eating during that time. I started around 1400 calories, 5 days low carb and 1 day high carb. During that time I always adjusted and cut slowly down to around 1000 calories. One month out I also removed my high carb day, so I was really low in carbs (about 30KH). My daily food consisted almost only white fish, vegetables and eggwhites - no added sauces or flavours, just salt. Also Salt is an important factor in a prep, because of the water retention in your body. I scaled my salt from beginning, started with about 7 gram salt, ended with 1.5 gram. No coke zero, no soda beverages at all, only water and coffee...So as you see, a show prep is boring and takes a lot of dicipline. It is ALL about your MINDSET! If you want it bad enough, you can do it! 

 

Training

I completly needed to change my training. I used to train with heavy weights to build muscles but for my prep I trained the opposite way - less weights, more reps and a lot of super- and multisets. On stage you need to have a definied body, that means you need to get lower with bodyfat to see the muscle definition. Therefore cardio is also an important part of your prep. I did a lot of cardio from the beginning. Started with 30min in the morning on my bike and at the end I was doing 60min of cardio every single day and on some days an extra cardio session after my weight training. 

 

I did weight training 5 times a week:

 

1. Legs

2. Back/ shoulders (+1 leg exercise)

3. Legs

4. Chest / Arms/ Calves (+1 leg exercise)

5. Legs

 

The training was exhausting. Especially my leg workouts were intense, because it was more a cardio HIT training then a weight training. I had sore muscles a few weeks :P. 

I highly recommend to take more time than 2 months for a competition prep. The problem was not the diet, it was that I lost too much musclemass! I was feeling skinny, especially my glute and legs.

 

Conclusion

So do I ever compete again? I don't want to say never, but for now I prefer to continue with fitnessmodeling. I want to have fitcurves and don't want to be that skinny and shredded again. Important for me is being healthy and enjoying life. I love to be fit and doing sport but I don't like these people who are just living for fitness. I also have a life next to fitness... I didn't had the  time and energy for other things, all my energy was needed for my diet and I just wanted to avoid food. I've missed my social life. I wasn't able to go out for dinner with family and friends or to party. 

 

That is just my experience and my opinion. I really have a lot respect for all competitors. And I really won't miss this experience and don't regret my decision to do a competition.  

The hardest part for me was not during my diet, it was after the competition. It was really difficult to get back into my normal routine. My body was exhausted from all the dieting and because of that I couldn't train and I couldn't eat clean anymore...so I lost myself a little bit - it was hard to find the balance. More about that in my next BLOG ;) 

 

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