sâmbătă, 10 august 2013

Stay in Shape !!!

En: I've been asked for quite some time now to do a post about how i stay in shape, but i wasn't sure what to write about...because my daily routine is very simple: good healthy food and a great personal trainer in the gym. But here are some easy steps if you want to stay in shape:

Ro: Am fost rugata de mai mult timp sa fac un post despre cum ma mentin in forma, dar nu am fost foarte sigura exact despre ce sa scriu, dat fiind ca rutina mea zilnica este destul de simpla: mancare sanatoasa si un antrenor personal la sala de forta. Aveti aici cativa pasi usori pe care puteti sa ii luati in considerare daca vreti sa fiti in forma:

En: 1. Nutrition: many people choose the word diet, it's important to make changes in your life , not diet; the body should not be deprived of food. Eat fruits , vegetables , whole grains , protein, and drink at least 8 cups of water during a day.

Ro: 1 Nutritia: foarte multi oameni folosesc cuvantul dieta, este important sa facem schimbari in viata noastra, nu sa tinem o dieta; corpul nu trebuie privat de mancare. Mancati fructe, legume, boabe intregi, proteine si beti cel putin 8 pahare de apa pe zi.



En: 2. Breakfast : it's the most important meal, giving us a much-needed energy boost for the rest of the day. I hate eating in the morning so i use Herbalife Formula 1 shake. On the Herbalife site it's stated that " Formula 1 shake includes protein, fibre and essential nutriments that can help support metabolism , cellular growth repair and protection." That means that Formula 1 is a meal replacement. It's also certified gluten free. If you like to eat in the morning, you can choose a healthy breakfast ,filled with protein.

Ro: 2. Micul dejun : este cea mai importanta masa, dandu-ne o mult-necesara doza de energie pt tot restul zilei. Eu urasc sa mananc dimineata, asa ca folosesc shake-ul Herbalife Formula 1 . Pe site-ul Herbalife se spune ca " Shake-ul Formula 1 include proteine, fibre si nutrienti esentiali care ajuta la metabolism, in cresterea si protejarea celulelor." Asta inseamna ca Formula 1 este un inlocuitor de masa. Este si certificat ca fiind fara gluten. Daca insa, va place sa mancati dimineata, alegeti un mic dejun bogat in proteine.



En: 3. Lunch : because i go to the gym in the evening , for lunch i have to have meat. I eat tuna and bean salad , sweet tuna salad , chicken with vegetables or  brown rice , beef with vegetables or brown rice . It's very important to switch from white to brown: brown rice, brown sugar , brown bread . 

Ro: 3. Masa de pranz : intrucat merg seara la sala de forta, la masa de pranz trebuie sa mananc carne. De obicei servesc :salata de ton cu fasole, salata de ton dulce, pui cu legume ori orez brun, vita cu legume ori orez brun. Este foarte important sa schimbati alb cu brun: orez brun, zahar brun, paine bruna.



En: 4. Dinner : for dinner, i usually have salads. Skip deep fried food . You can use a tbsp olive oil or just boil it, because food is at the lowest fat range when it's boiled. Have you ever notice when you boil the chicken you see the fat floating on the surface of the water?

Ro: 4. Cina : la cina , de obicei servesc salate. Evitati sa frigeti mancarea in ulei. Puteti folosi o lingura de ulei de masline sau pur si simplu fierbeti manncarea, pt ca fiarta, mancarea are cel mai scazut nivel de grasime. Ati observat cum, atunci cadn fiebeti puiul grasimea pluteste la suprafata?



En: 5. Steps : to keep in shape , it is recommended to take 10.000 steps per day. I know it seems a lot, but to make it easier try to park your car in a far away spot, take the stairs not the elevator, and take a walk after lunch or dinner. Me for example , even after 2 hours of gym, i still take the stairs when i arrive home( not because i don't have an elevator , trust me, i have ).

Ro: 5.Pasi : pt a va mentine in forma , este recomandat sa faceti 10.000 de pasi pe zi. Stiu , pare destul de mult, dar ca sa va fie mai usor incercati sa parcati masina intr-un loc mai indepartat, luati-o pe scari nu cu liftul si faceti o plimbare dupa masa de pranz sau cina. Eu de exemplu, chiar si dupa 2 ore de sala, cand ajung acasa urc pe scari( nu pt ca nu am lift, credeti-ma am ).




En: 6. Weights : If you think only doing cardio is enough in staying in shape , you could't be more wrong . Lifting weights is pretty important. I have a personal trainer , and when he believes my body is getting used with the weights i am lifting , he is changing them or the routine to keep my body guessing. Almost all the gyms have now trainers , and even if you don't pay them to be your personal ones , they still have to tell and explain what you need to do to stay in shape. So go ahead, ask them.

Ro: 6. Greutati: daca credeti ca doar facand cardio este destul pt a ramane in forma, va inselati amarnic. Ridicatul greutatilor este destul de important. Eu am un antrenor personal, iar cand corpul meu se obisnuieste cu greutatea pe care o ridic, el ori o schimba ori imi schimba exercitiul, pt a-mi face corpul sa ghiceasca. Aproape toate salile de forta au acum antrenori pernonali, si chiar daca nu il platesti pe unul sa te ajute, sunt obligati sa iti arate sau sa iti explice ce trebuie sa faci pt a putea fi in forma.Asa ca mergeti, intrebati.




En: 7. Cardio : is the most important workout routine, especially if you want to loose weight . Mix up your cardio routine by changing the machines , or doing cardio classes . I use 3 machines: the treadmill, the stepper and the bike, 10 minutes each .

Ro: 7. Cardio : este cel mai important execitiu , mai ales daca vrei sa slabesti. Amesteca exercitiile de cardio prin schimbarea aparatelor sau prin cursurile de cardio. Eu folosesc 3 aparate: banda, stepperul si bicicleta, 10 min pe fiecare aparat.




En: 8.Core exercises : doing abdominal and back exercises is very important, they help you stay in shape and lifts pressure off many parts of your body to prevent  injury. I spend almost 1 hour in the gym doing abs and back exercises.

Ro: 8. Exercitii pt trunchi: exercitiile pt abdomen si spate sunt foarte importante, te ajuta sa te mentii in forma si ridica presiunea de pe anumite parti ale corpului pt a preveni o accidentare. In sala de forta petrec aproape 1 ora doar la exercitii de spate si abdomen.



En: 9. Take time off: don't exercise every day. Your body needs time to relax and recover. For me, those free days are Saturday and Sunday .

Ro: 9. Faceti pauza : nu fa exrcitii in fiecare zi. Corpul tau are nevoie de relaxare si recuperare . Pt mine, acele zile sunt Sambata si Duminica .

En: 10. Sleep : sleeping 8 hours a night is extremely essential to staying in shape.It's proven that sleeping makes you loose weight . :)

Ro: 10. Somnul : este foarte important pt a te mentine in forma sa dormi 8 ore pe noapte. S-a demonstrat ca somnul ajuta la slabit . :)


 En: Try to follow these easy steps and you will see soon the difference , and don't forget : you are who you choose to be!!!

 Ro: Incercati sa va folositi de acesti pasi si veti vedea curand diferenta. Nu uitati: Sunteti cine alegeti sa fiti!!!




29 de comentarii:

  1. Love your blogposts sooo much! Followed you too! :) Hope you can check out my blog and follow me back! :)

    www.wardrobeventures.blogspot.com

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  2. in sfarsit mult asteptatul post, f util, ms mult de tot ca l ai scris, stiu ca te am tot innebunit :)) ms, te pup

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    Răspunsuri
    1. acest post a fost facut special pt tine:)
      te pup

      Ștergere
  3. Draga Sorana, ce bucurie pentru mine sa vad ca si altii traiesc/procedeaza ca mine!:D Exact asa e totul cum scri, si odata ce te obisnuiesti, nu mai e greu, ci devine un stil de viata:)

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  4. Great post. Have a nice weekend.

    http://www.fashiondenis.com/

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  5. Ai dreptate, trebuie sa alegem un stil de viata, nu neaparat diete. Din pacate, nu prea am cum sa ajung la sala in fiecare zi, dar incerc de doua ori pe saptamana.

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  6. I dont believe in the word diet too, its all about eating right..
    Keep in touch,
    www.beingbeautifulandpretty.com
    http://instagram.com/beingbeautifulpooja

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  7. FOLLOW EACH OTHER?

    SHAN
    www.memyheelsandi.com
    www.memyheelsandi.com
    www.memyheelsandi.com

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  8. Very useful post! Recently I've been reading all about healthy food and learning about proper exercising, because I want to change my lifestyle. So this was really interesting :)

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  9. thanks for sharing these tips! :)
    and I would love to follow each other. I'm following you on GFC now, and am waiting for you on my blog!
    ♥ vivian | seattleite fashionista

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  10. Nice post!
    It's very important to take care of our bodies

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  11. i love this post,
    very informative and interesting
    best

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  12. These are some great tips! I recently started using Herbalife shake formula 1 and I love it! Following your blog via bloglovin, hope you'll check out mine :)

    http://emmasuperina.blogspot.com/

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  13. thanks for sharing and thank you for commenting on my blog, sure we can follow each other, already follow you, hope you follow me back <3

    come and see my blog if you have time :D

    xo,
    G

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  14. Such a great post! Thanks for your inspiration and tips;)

    Xx

    Alexandra

    www.fashion-bridge.blogspot.com

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  15. Imi place postul , ft util ! :) Acum dupa cum ai spus si tu
    " Sunteti cine alegeti sa fiti " ! :)

    te pup

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  16. nice post!
    xx

    http://losaway.blogspot.com

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  17. Great post!! Your blog is very cool!!
    We can follow each other?)
    http://karinamalinana.blogspot.ru/

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  18. Loved this post with summer around the corner I have to start focusing on working out and being healthier so all these tips will come in handy, thank you for sharing.

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  19. Exercise is the hardest part for me to do. At least I have dancing!
    -Jamie
    ChatterBlossom

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  20. great tips, i more or less follow all of this, but i love a big breakfast :-)

    carol
    http://fashion-bells.blogspot.co.uk/

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  21. Thanks for the tips! I've been in need of some fitness inspiration lately. I've gotta get in shape!
    <3
    katsfashionfix.blogspot.com

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  22. Hi dear
    NIce tips for a great body!
    Yeah, let's follow, I start, now it's your turn
    xoxo

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  23. Lovely! Love sport and the rest!
    http://afinaskaterblogspotcom.blogspot.ru/

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