14. ti denni detox MateFit Tea

Dneska zacinam 14.ti denni predvanocni detox. Kazde rano a poledne budu pit Matabolic Boost caj, ktery ma nastartovat spalovani tuku a dodat energii. Prestala jsem pit kafe, takze energii budu urcite potrebovat :) Vecer pred spanim si budu davat Detox caj, ktery ma vycistit telo. 

Mate Fit je tady v USA velky hit, tak jsem zvedava, jestli je to jen propaganda nebo jestli to opravdu ma nejake ucinky.

Za 14 dni se ozvu :) 

*10 Habits To Give Up If You Want To Be Happy*

While happiness may not be possible all the time, in many cases our happiness depends on choosing to be happy. It's as simple as that.

Unfortunately, we complicate our lives to the point that we're unable to recognize happiness when it appears right in front of us.

So how to clear the slate? Here are 10 things you'll need to give up in exchange for your happiness.

1. Give up caring what other people think of you.

I know it may feel counterintuitive, since humans are social animals, but spending time worrying what others think is a waste of energy. You'll never please everyone, and it's none of your business what others think of you.

2. Give up trying to please everyone.

Unless you're living life to the beat of your own drum, your tribe won't be able to find you. Be the best version of YOU you can be, and you'll naturally attract the people who are supposed to surround you.

3. Give up participating in gossip.

Those sharing gossip with you will gossip about you, 100% of the time. Believing gossip is like gambling everything on a horse sight unseen. It's naive.

4. Give up worrying.

Where thoughts go, energy flows. When you worry, you invest time and energy in something you don't want to have happen. Learn to let go and trust.

5. Give up feelings of insecurity.

When you take yourself too seriously, you think everyone else does too. There's one version of you on the planet. Be it, own it and quit worrying about it. No one really cares or watches you that closely.

6. Give up taking everything personally.

Truth is, most people are too consumed with their own life to really consider what you're doing. As my first boss said so well, "The world doesn't revolve around you. Most people's reactions have nothing to do with you, so let them go."

7. Give up the past.

We've all been hurt, we all had parents who made mistakes and we've all been through hell. Every experience in life has taught you something or made you stronger.

8. Give up spending money on what you don't need in effort to buy happiness.

Living simply allows the space for life to flow. We complicate our lives by spending too much money and filling our home with things. Less is truly more.

9. Give up anger.

Anger burns a hole in the hand of the person still holding on to it. Move it out once and for all.

10. Give up control.

Control is an illusion, as we live in an out-of-control world. Learn to embrace the new and welcome change; otherwise you'll grow old through your own rigidity.

*Jaky styl drepu si vyberete?*

Damy, z vlastni zkusenosti doporucuju vybrat si jakykoliv styl drepovani a dejte si 100 denne. Ja mam jiz svoji rutinu, nad kterou uz ani nepremyslim a davam si svych 100 zakladnich kazde rano ve sprse:-) Smele do toho a vzhuru k pevnemu zadecku. 

1. Zakladni drep

 2.Drep se zakopavanim

 3. Drep na spicky 

 4. Zabi drep

 5. Drep s nohama u sebe

 6. Drep, jako cislo 4

 7. Siroky drep

 8. Drep s rukama za hlavou

9. Drep s predpazenim

10. Drep s prechodem na zada

11. Drep s kopem do strany

*Utlejsi pas - co jist cast II. / Small waist - what to eat PART II.*

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6. Vyradte limonády. Sycené nápoje jsou v podstatě prázdné kalorie v plechovce, a měly by být první věci, kterou při přechodu na zdravou výživu vyradite. Dokonce i dietní verze by měly být odstraněny, protože jsou plné umělých sladidel. Dietní a non-dietní verze sycených nápojů způsobuji nadýmání, což je to poslední, co chcete za cílem menšího pasu.

Čista voda je nejlepší alternativou. Nicméně, pokud zjistíte, že stara dobra voda je příliš nudné, zkuste pít vodu s lístky máty, citronu, limetky, nebo s dokonce pár mraženymi malinami - Buďte kreativní!
Nepoužívejte brčka. Způsobuje vsávani více vzduchu do žaludku, kdyz pijete, což vede k nadýmání a většímu břichu.

7. Vyhněte se zpracovaným potravinam. Dokonce i když pečlivě sledujete velikosti porcí a důsledně cvičite, vaše hubnutí může být významně narušeno konzumaci zpracovaných potravin. To je proto, že zpracované potraviny mají obvykle vysoký obsah cukru a škrobu, které omezují hubnutí a vedou k nahromadění škodlivých toxinů.

Buďte zvláště opatrní, pokud jde o výrobky, které jsou označeny jako "bez-tuku", jako jsou sýry, pečivo, jogurty, atd Tyto výrobky mohou mít nízký obsah tuku, ale oni jsou obvykle baleny s extra cukrem a prázdnými sacharidy a nabízi jen velmi málo nutričních hodnot.
Měli byste se také vyhnout zpracovaným potravinam s vysokým obsahem soli, jako hotovych pokrmů a mraženého zboží. Sůl vede k zadržování vody v těle a způsobuje nadýmání.

8. Pravidelne cvičte. Pokud opravdu chcete zmensit pas, pak se budete muset zavázat k pravidelným a důsledným cvičením. Skvělé výsledky lze dosáhnout pouze s tvrdou práci a odhodláním.
Zkuste si vytvorit cvičební plán, kde začnete na rozumné úrovni, a budete postupně budovat  intenzitu cvičení. Vedte si evidenci o tom, co cvicite a kontrolujte pokrok.

Nakonec zjistíte pravidelne cvičení prispeje k celkovému zdraví a kondici.

9. Praktikujte hodne kardia. Jak již bylo zmíněno dříve, ztráta tuku je důležita, bohužel, neexistuje žádný způsob, jak zaměřit hubnutí v určité oblasti vašeho těla. Celková ztráta hmotnosti je jediná možnost. Kardiovaskulární cvičení je nejlepší forma cvičení pro spalování kalorií.

Běh, skákání a jízda na kole jsou vynikající kardio, které obvykle nevyžaduje členství ve fitku. Levné, ale přesto velmi efektivní, proto není žádná omluva nezačlenit trochu kardia do vašeho tréninku.
Zaměřte se na 30 minut kardia cvičení, čtyřikrát až pětkrát týdně, pro dosažení nejlepších výsledků.

10. Zamerte se na cviky tvarujici svaly kolem pasu.

Lehnete si na záda a zvednete nohy až do úhlu 90 stupňů a vaše lopatky z podlahy. Dotykejte se prsty kotniku ve vzduchu. Opakujte 100 kmitu.

Cvicte sklapovacky. Lehnete na zada, polozte nohy na střední jóga míč, rukama zkříženýma proti hrudníku. Opakujte 30x.

Sklapovacky na kazdou stranu 10x.

Plank 1 min.

Lehnete si na bok. Zvedejte obe nohy nahoru a dotykejte se pravou rukou, leva ruka polozena na zemi. 5 x na kazdou stranu.

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6. Cut out carbonated drinks. Carbonated drinks are basically empty calories in a can, and should be the first thing to go when switching to a healthy diet. Even the diet versions should be eliminated, as they are full of artificial sweeteners which build up as harmful toxins in the body. Both diet and non-diet versions of carbonated drinks will also cause bloating, which is the last thing you want when aiming for a smaller waist.

• Plain water is the best alternative, as it flushes out your system, reduces bloating and keeps the body hydrated. However, if you find plain old water too boring, try drinking water with a hint of flavoring like mint leaves, lemon, lime, or even toss in a few frozen raspberries or create a combination- Be creative! Vitamin water, or naturally sweetened iced teas also make a significantly healthier alternative to sodas.
• Don’t use straws. You should also avoid using straws to sip your drinks, as straws cause you to suck more air into your stomach as you drink, leading to bloating and a bigger belly. Drink straight from the cup instead to avoid.

7. Avoid processed foods. Even if you are carefully monitoring your portion sizes and consistently working out, your weight loss can be significantly impaired by a continued consumption of processed foods. This is because processed foods typically have high sugar and starch contents, which limit weight loss and lead to the build up of harmful toxins.

• Be extra careful when it comes to products that are marked “non-fat”, such as cheeses, breads, yogurts, etc. These products may have a low fat content, but they are usually packed with extra sugar and empty carbohydrates, and offer very little, if any, nutritional value. Some frozen processed organic meals are actually not too bad, as long as you make sure to carefully read all the labels and check the content and ingredients list.
• You should also avoid processed food products with a high salt content, such as ready-meals and frozen goods, as the salt leads to water retention and causes bloating. Just go for fresh foods instead of pre-packaged or frozen whenever possible.

8. Commit to an exercise routine. If you really want to trim your waist, you will need to commit to a regular and rigorous exercise routine. Great results will only come with hard work and dedication, so make sure you are prepared to put in the necessary effort before you begin. On the other hand, if you begin exercising too rigorously from the get-go, you may become disheartened and disillusioned, and therefore much more inclined to give up.

To overcome this, try making an exercise plan where you start at a reasonable level, before gradually building yourself up to longer more intense exercise routines. Keep a log of what you’re doing each time in a record book or diary and check your progress against this.

Eventually you’ll find yourself exercising regularly without feeling worn out or disinterested in it and your waist, along with your overall health and fitness, will have benefited a great deal.

9. Do plenty of cardio. As mentioned before, weight loss is essential when it comes to losing inches from your waist. Unfortunately, there is no way to target weight loss in a specific area of your body, so overall weight loss is the only option. Cardiovascular exercise is the best form of exercise for burning calories, so it is essential to any weight loss routine.

• Running, skipping and cycling are all excellent cardio options, which usually don’t even require a gym membership. Cheap, yet extremely effective, there’s no excuse not to incorporate a little cardio into your workout.
• You should aim to do 30 minutes of cardio exercise, four to five times a week, for best results.

10. Do specific waist-shaping exercises. Even though you can’t target weight loss on your waist, you can certainly perform certain exercises which tone and slim the muscles around the mid-section.

Do the ‘hundred’ exercise. This is done by lying on your back and lifting your legs up to a 90 degree angle and your shoulder blades off the floor. Begin by pumping your arms straight out to the side, and repeat for 100 pumps. Breath in through the nose for five pumps and out through the mouth for five pumps.

Suck in your stomach. Try to keep your stomach sucked in throughout the day, while sitting at your desk, in the car or at the grocery store. This works the stomach muscles, while simultaneously making you look slimmer. Over time, you won’t even notice you’re doing it!

Do sit ups. Try sit ups using a sturdy object such as a medium-sized yoga ball or the arm of a sofa. The best way to do sit ups is with your hands crossed against your chest. Putting your hands in front of you puts less strain on your neck and makes it easier for you (resulting in less of an ab workout). Work up to doing five sets of sit ups, with 30 repetitions in each set.

Do twist crunches. This requires you to lie on your back and bend your knees up while keeping your feet flat on the floor. Bring your fingers up to touch your ears and slowly contract your abdominal muscles, lifting your torso off the ground. When you’re at the point of feeling you can’t lift your body any further, contract your side muscles and turn gently to the left. Return your torso flat to the floor. Repeat on the right side. Build up to a set of 10 repetitions.

Do the bridge. Get into the position for doing a push up. Rest on your elbows and keep your eyes to the floor at all times. Pull your stomach muscles in tight, imagining them touching your backbone. As you do this, your bottom should be down and your back straight. Aim to hold this position for about a minute.

Do the horizontal plank. Lie down on a comfortable mat, on your right side. Rest on your right arm and extend your legs outward, placing your right foot on top of your left foot. In this position, slowly lift your pelvis up from the floor. Continue to bear weight on your right forearm and feet. Aim to hold this lift for around 10-15 seconds. Repeat 5 times for each side.

*Jake barvy ocnich stinu se hodi k vasim ocim?*Which colors of eyeshadows match your eye colour?*

*Utlejsi pas - co jist cast I. / Small waist - what to eat PART I.*

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1. Zacnete den zdravou snidani.  

Odstartujte den se zdravou a vyváženou snídani je jedna z nejlepších věcí, které můžete udělat, pri spravnem hubnutí. Dobrá snídaně nakopne metabolismus, což vám umožní spálovat více kalorií po celý den. 

• Zkuste jíst kombinaci celozrnnych obilovin a pečiva, vejce bohata na bilkoviny a ovoce plne vitaminu. Pokud jste na cestách, udelejte si ovocny koktejl s sebou nebo popadnete cereální tyčinku.
• Měli byste se také snažit vypít sklenici vody před snídaní (a pred každym druhym jídlem). Casto telo totiz amenuje pocit žízne s hladem, což může vést k tomu ze jíte víc, než musíte. Plus to pomáhá udržet si telo hydratované, což je vždy důležité.

2. Buďte připraveni změnit svůj jídelníček. 

Získání menšího pasu bude vyžadovat hubnutí, kterého nelze dosáhnout jenom pomocí cvičení. Budete také muset dodržovat zdravou stravu a snížit příjem kalorií, aby byly skutečně vidět výsledky. To bude vyžadovat disciplínu a odhodlání. Kromě snížení příjmu kalorií, je zde také výběr potravin.

• Například vědecké studie dokazali, ze lidé kteří jedli denne celozrnne vyrobky (+plus pět porcí ovoce a zeleniny, tři porce nízkotučných mléčných a dvě porce libového masa, ryb nebo drůbeže), ztratili více břišního tuku nez skupina, která jedla stejnou stravu, ale z jednoduchych obilovin. 

3. Jezte menší, častější jídla.  

Jíst menší, častější jídla zabraňuje od příliš velkeho hladu, a nakonec ji celkově mene. To také stimuluje metabolismus, který umožňuje tělu spalovat více kalorií po celý den. 

Zkuste jíst šest malých jídel denně, misto tří velkých. Zjistíte, ze držet se vašeho hubnouciho plánu je mnohem jednodušší, pokud nejste v konstantním stavu hladu! 

4. Jezte zdravé tuky. 

Určité množství zdravých tuků je nezbytné pro vyváženou stravu a může pomoci hubnutí. Ve skutečnosti, studie ukazují, že strava s vyšším podílem mononenasycených tuků (MUFA) (avokádo, ořechy, semena, sójové boby, čokoláda), může zabránit hromadění břišního tuku. V důsledku toho by 25 až 30% vašeho denního příjmu kalorií mělo pocházet z těchto zdravých tuků. 

• Polynenasycené tuky - jako například Omega-3 mastné kyseliny nalezené v makrele, lososu, sledi, vlašskych ořechach, řepkovem oleji a tofu - jsou dalším typem zdravých tuků, které byste se měli snažit začlenit do svého jídelníčku. Pomáhají snížit špatný cholesterol a zvýšit funkce mozku. 
• Trans tuky, na druhé straně, (nachází se v margarínu, krekrech, sušenkach, nekterych olejich) maji za následek ukladani tuku v břiše. Techto tuku se urcite vyvarujte.

5. Více vlákniny ve vaší stravě. 

Vlakniny jsou nezbytnou součástí každé zdravé výživy, z řady důvodů. Za prvé, pomáhají stabilizovat střevní pohyby, které minimalizuji nadýmání a zacpy. Za druhé, potraviny bohate na vlakniny vám pomohou zůstat déle plnejsi a vyžaduji delsi čas žvýkání, a tím předcházet přejídání. Potraviny s vysokym obsahem vlakniny mají tendenci mit nižší obsah kalorií než jiné druhy potravin. 

• Příkladem rozpustné vlákniny je oves a ječmen, hrách a fazole, jablka, mrkev a citrusové plody. Rozpustná vláknina, snížuje hladinu inzulínu, který může urychlit spalování viscerálního břišní tuku.
• Příklady nerozpustných vláken jsou pšeničné otruby a výrobky obsahující celozrnnou mouku, ořechy, fazole a zelena zelenina.

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1. Start the day with a healthy breakfast. Kicking off the day with a healthy, balanced breakfast is one of the best things you can do when following a weight-loss diet. A good breakfast kick starts the metabolism, allowing you to burn more calories throughout the day. It also keeps you fuller for longer, reducing your tendency to snack throughout the morning and afternoon, which may result in a higher calorie intake overall.

• Try eating a combination of filling wholegrain cereals and breads, protein-rich eggs and high-vitamin fruits for the perfect balanced breakfast. If you’re on the go, grab a fruit smoothie and a cereal bar for convenient, yet filling goodness.
• You should also try to drink a glass of water before breakfast (and every other meal throughout the day) as this prevents your body from confusing thirst with hunger, which may lead to you eating more than you need. Plus it helps to keep you hydrated, which is always important.

2. Be prepared to change your diet. Getting a smaller waist will require weight loss, which cannot be achieved through exercise alone. You will also need to adhere to a healthy diet and reduce your calorie intake in order to really see results. This will require discipline and determination. In addition to reducing your calorie intake, there are also some smart food choices you can make that will specifically help to reduce your waistline.

• For example, in a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains.

3. Eat smaller, more frequent meals. It is very common for dieters to try to starve themselves between meals, with the result that they actually eat much more than necessary when the food is finally in front of them. One of the best kept secrets of successful dieters is that they actually eat more frequently throughout the day, they just eat smaller meals.

• Eating smaller, more frequent meals prevents dieters from becoming too hungry, causing them to eat less overall. It also stimulates the metabolism, which allows the body to burn more calories throughout the day.
• Try eating six small meals a day, rather than your regular three large ones. You’ll find sticking to your weight-loss plan much easier in the long-run if you’re not in a constant state of hunger!

4. Eat healthy fats. Many dieters believe that they need to avoid fat like the plague when trying to lose weight. However, eating a certain amount of healthy fat is essential for a balanced diet and can actually aid weight loss. In fact, studies suggests that a diet with a higher ratio of monounsaturated fats (MUFAs) (avocados, nuts, seeds, soybeans,chocolate) can prevent the accumulation of belly fat. As a result, 25 to 30% of your daily calorie intake should come from such healthy fats.

• Polyunsaturated fats – such as the Omega-3 fatty acids found in mackerel, salmon, herring, walnuts, canola oil and tofu – are another type of healthy fat that you should try to incorporate into your diet. They help to lower bad cholesterol and boost brain function.
• Trans fats, on the other hand, (found in margarine, crackers, cookies–anything made with partially hydrogenated oils) result in more fat being deposited in the abdomen, so you should avoid these as much as you can.

5. Get more fiber in your diet. Fiber-rich foods are an essential component of any healthy diet, for a number of reasons. Firstly, fiber-rich foods help to normalize bowel movements, which minimizes bloating and blockages. Secondly, fiber-rich foods help you to stay fuller longer and may require additional chewing time, thus preventing overeating. High-fiber foods also tend to be lower in calories than other food types.

• Try to incorporate a wide range of high-fiber foods into your diet, to get the benefits of both soluble and insoluble fibers. Examples of soluble fibers include oats and barley, peas and beans, apples, carrots and citrus fruits. Examples of insoluble fibers include wheat bran and products containing whole-wheat flower, nuts, beans and green vegetables.
• Soluble fiber, in particular, has also been shown to lower insulin levels, which can speed up the burning of visceral belly fat.

*SEDMY den na MANA*

"Posledni" den na mana a ja muzu potvrdit, ze urcite ne posledni. Mana se za ten tyden stala nedilnou a velice pohodlnou soucasti me stravy. Po tydnu uzivani many se opravdu citim lepe a tak nejak vice nabita energii. Navic vedomi, ze telu dodavam opravdu jen to co potrebuje bez pridanych skodlivin a konzervantu atd. me dodava klid na dusi, ze se o sve telo staram, jak jen nejlepe mohu.

Po tomto tydnu jsem prisla na nejlepsi kombinaci many a tuhe stravy, ktera mi vyhovuje.

Moje kazdodenni rutina....

Rano - jedna davka - jedna a pul many rozmixovana bud s mrazenym ovocem/bananem/nescafe a nebo samotna. To zalezi na momentalni chuti.
Tuto davku piju vetsinolu zhruba tak do dvou odpoledne

Obed delany na pare - Vetsinou kure/ryby/kruti se zeleninou/sladke brambory/obcas pridam i vajicko/mandle

Vzdy toho udelam vice a zbyde na veceri nebo druhy den.

Odpoledne/vecer - cviceni v posilovne. Ted mam "heavy weight" rezim, jelikoz se fakt snazim pribrat co nejvice svalove hmoty. Chci nejake partie sveho tela zvetsit a nejake zase zmensit a toho se docili jen posilovanim. Behani a kardio ted omezuju.

Po cviceni - jedna/jedna a pul davky mana vetsinou s bananem. Mana po cviceni je vyborna vec, jelikoz do tela dostanu vsechny potrebne latky k obnove svalu v te nejzdravejsi a nejrychlejsi forme.

Kdyz jdu spat hodne pozde (u me je druha hodina ranni uplne normalni), tak si jeste cca v 11pm davam druhou veceri. Telo ma moznost vsechny ziviny krasne pres noc zpracovat a rano se neprobouzim hladova.

Manu urcite doporucuju. Ja jsem rozhodne "hooked" :)