A Post Workout Meal

I have been on a new workout plan for the last 3 days, and my body feels tired and sore, it is time for a recovery break before the next session but mostly a good recovery meal. I am always researching for a way to ease the meal prep, but I also like my food to be tasty, so that comes in first place. I have been experimenting a lot of new recipes, and different cooking methods in the last couple of days, and today I want to share with you all a 40 minutes preparation meal. The good thing about this, is also that I got some leftover and I’m done for tomorrow’s meals!

What you need is:

  •  6/7 Chicken Breast
  • Fresh Asparragus
  • Extra Virgin Olive Oil
  • Cayenne Pepper
  •  Black Pepper
  • Sweet & Spicy Chicken Rub or Anything of your choice
  • Salt

The first thing I do is to cut into pieces the chicken breast and put it in a bowl,once is done I add the marinade, salt, pepper, and olive oil and mix it all. Now, is the time to prepare two different oven tray one with foil paper for the chicken and the other one with baking paper for the asparagus. Wash and clean the asparagus and place one by one in the tray, add some olive oil, salt, cayenne pepper and mix it.

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Bake it all in the oven for 25 minutes at 400°F, halfway through I like to turn the asparagus and before the end of the 25 minutes I broil for 2/3 minutes, but this last step is entirely up to you.

In the end, I have added some rice as my primary source of carbs, I hope you guys will give a try and enjoy as much as I do.

As usual, I am interested to know what you think? Do you have another easy way to meal prep? How you like to marinade the chicken (So I will give a try)?  Let me know in the comment.

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Takeya Water Bottle, My New Fitness Buddy

Drinking water is a very important aspect of our life and much more when we exercise. Getting the proper hydration before, during and after the workout not only makes you more energetic but also will ensure that the post-workout recovery is on point, faster and successful.

Having a daily water goal is a great way to start but much more is to have a method to track how much water you been drinking during the day and how much more you have to drink before the day end.

My daily water goal is 1 gallon and although is not always easy to reach it I try hard, I like to use BCAA in my water so I can flavor it in this way is easier to stick to my goal, I don’t know about you but having bland water sometimes is not really a good to go choice for me. Since the beginning I told that an easy way to do this was to use one of this one gallon jugs in the grocery stores, I would refill it in the evening and get ready to go for the next morning but I always wanted something smaller, something that could be easily stored in my backpack when heading to the gym, that would weight less and finally that would still help me to reach my daily goal.

While shopping around these days I run across the Takeya Thermoflask 40oz Water Bottle and I immediately loved the idea to get one, so I looked in Amazon and since the price was even less than the one in the store I immediately added it to my cart. I like to have my water cold and this bottle would help my water to remain cold during the day too.

I have been using it for the last few weeks and I am very happy with this purchase, and you what are you using as your water bottle buddy? What is your daily water intake? Did you flavor your water too? Let me know in the comment. 

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Another Goal Achieved

After my last night shift today and before a new block shift starting on Monday, I was feeling really drained. The day before couldn’t sleep much and change the body clock in such fast way doesn’t really help with the mood and motivation. I try to don’t sleep much either after the last night shift otherwise during the night I will stay awake and instead I want to get my body clock adjusted as much fast as possible to the normal daily life.

I was feeling so lazy in the afternoon when I woke up, just the idea to stand up and go to prepare a coffee was hard, but after texting back and forward with my wife, I decided to get up and actually went for a quick run.

Just right before the end of my running session, my Apple Watch said “Goal Achieved ” I really enjoy my Apple Watch it is another piece of motivation for me and helps to keep track of my activity, closing the rings is a sign of another day of small progress toward my final goal.

Do you have any fitness tracker that you use? Which one you have and what you love about it? Let me know in the comment.

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Ready For The Next Move

I am almost there, ready for a new and fresh start. I got all my new macros calculated for the best results possible for the next 4 weeks and all my workout plan for the weeks ready to go.

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I feel good and pumped, full of energy and ready for this new adventure. I am a bit late on this start, but there is a reason behind this, I was reading the other day in some post that January is a “No Buy January” which means you should eat whatever is in the freezer more explained in the post from Koolaidmoms, go to visit her blog for more.

Well, I didn’t know this, but I guess my fridge knew and so decided to stop working. You can imagine the catastrophe; the freezer was full with a lot of leftover from the festivities, and I had to cook and consume all, although I felt frustrated about this I have to say that in a way I am happy that this happened and I am ready for a new fresh start.

Friday will be my grocery shopping day and the weekend will see me preparing and cooking the meals for the week ahead. I am so excited about this I have few new ideas in the kitchen to experiment and take my meal prep to the next level. The weekend will see me also working out these days when I am at work on a shift of 12 hours is hard to include also the workout routine, so I prefer to wait for my days off.

I hope you guys had a wonderful start of the week with new plans, goal, and ideas.

My Summer Body Is In Progress and yours?

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Full Day of Eating on Cutting Diet.

I have been talking about nutrition and clean eating for a long time now, but I have never shown my day what looks like.

There are so many combinations to make in the kitchen, creativity is all you need. By now and if you have read my about me page, you know that I am Italian and I always loved my Mediterranean food and always had creativity in the kitchen.

Breakfast time is here, Wow, Incredible! Since teenager age I remember that the breakfast was not for me, every single person I was meeting was telling how much important was the breakfast, but me I was rejecting. In my family, the breakfast was not an essential meal my mum and dad the only thing they were having was their expresso, how I would have ever learned to have a proper start of the day? Now, I wish the breakfast would never end. This is how my day starts!

  • Coffee
  • 2 Slices Whole Wheat Bread
  • Lean Ground Beef and Sweet Pepper

Breakfast

After breakfast and during my off days at work I will wait one hour or so and head to the gym, the workout with the cardio takes approximately 2 hours and before I reach back home is lunch time. So this is my today’s Lunch!

  • Broccoli
  • Shrimps
  • Avocado

Of course, I like to make my food a little tastier so, I have used a tsp of Extra Vergine Olive Oil, Parsley, Garlic, Cayenne Pepper and Paprika.

Lunch

The afternoon begins and I always feel like I have to much to do but never enough time. However, when the time arrives I am always ready for my snack.

  • Fat-Free Greek Yogurt & Blueberries

Yougurt&Bluberries

That’s the time when depending on what you like to eat and planning to do for the dinner usually all the preparation starts. Last night, for instance, I was looking to have some Salmon and here we go to dinner time.

  • Salmon
  • Sweet Potatoes
  • Brussel Sprouts

And of course Extra Vergine Olive Oil, Parsley, Garlic, Cayenne Pepper and Paprika.

Dinner

Before bedtime, my last meal of the day is a Protein Shake, nothing enthusiastic here but I really love SYNTHA-6 EDGE, Chocolate Milkshake Flavor.

Shake#2

Hope you guys enjoyed this post. What is the meal you liked the most? What is the picture you liked more? I look forward to seeing all your comment and likes and I promise I will do more posts like this and also get better on the pictures.

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Paprika Salmon Fillet

What you all know is that I am getting fit, or, at least I am trying 🙂 ,but what you don’t know… Yet, is that I am an excellent cook. Well, that was also probably why I had some weight in excess, don’t you think? 😉

Even do I have changed my lifestyle, this not necessarily means that I have lost that passion for the kitchen. When I am there, I feel like another person and in case I had a bad day calms me down. I like to experiment, try a new recipe and come out with some others.

Today, I will share one of my favorite recipe on how I cook the Salmon. What you need are:

Ingredient:

  • Salmon Fillet
  • Parsley
  • Extra Vergine Olive Oil
  • Lemons
  • Cayenne Pepper
  • Paprika – of course otherwise what kind of Salmon Paprika will be isn’t it? 😉
  • Salt
  • Pepper

Preparation:

Take the Salmon Filet and place in the baking pan with parchment paper and add Salt, Pepper and Paprika.

Squiz the lemons, chop the garlic and the parsley and add all together in a glass with few tsp of olive oil, (I don’t use much oil since the Salmon is a fat fish its self).

Pre Heat the Oven to 450°F or 230°/235° C

Distribute the marinade evenly on every filet and once the oven is at temperature cook for 20/25 minutes.

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Before serving, I do like to add more Paprika, but I leave this choice up to you – Serve and Enjoy!

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I hope you guys will like this recipe as much as I do!

How you cook the salmon(share your recipe)? Have you ever tried this recipe and did you like it? Let me know in the comment.

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50 Followers – That’s Awesome, Thank you!

Thank U

As the title says today I have reached a milestone. 50 Followers! Wow, thank you so much.

This is somehow unexpected for me and makes it much more special but I will not hide either the fact that I been waiting this moment for such a long time or since April 2017 when my first blog post was published.

I hope you guys are enjoying the content of my blog and I cannot thank enough all of you to support me, this newbie in the blogosphere. 🙂

I know to have a lot to work on for the future and I am sure that with all your support I will get there.

Thank you so much

MealPrep – Thought and Options

I know it’s not easy to follow a meal plan consistently. In everyday life, we all have many things to do and day after day less time we can spend in the kitchen. What suffers more in our eating habit is our body.

If you have noticed, I have said that is not easy, but never mention is not possible. All you need to do is a bit of planning and have your meal ready for the next days. How many days would you ask? This is all and completely up to your choice but personally I don’t like to go more than 4 days in a row, however, I know also people that they MealPrep for the entire week and leave between 4 to 3 days in the fridge when the rest of the meals goes in the freezer to come out the night before they are needed. And what happens if I ran out of my meals and hadn’t the time to MealPrep the day before? On here comes out the planning as well, be always ready with a plan B, for instance, I always have a bag of Brussels Sprouts or Broccoli stored in the freezer ready in the microwave after 6 minutes and Canadian Bacon in the fridge as one option. Another option would be a protein bar, today I tried the Syntha-6 Protein Crisp Salted Toffee Pretzel Flavor, and I was impressed.

Honestly is funny how all the whole post really started, I just finish to eat that protein bar and I thought why not going to share how tasty it was with my followers? 😁

Do you guys MealPrep? For how many days? What is your plan b? I would love to hear about you all in the comment.

Discipline

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Why People Fail their Fitness Journey

It’s the start of the new year and the most common resolution is to get fit and healthy. The Fitness Centers around the world see an increase of traffic that eventually comes back to the normality by the end of March; but why? There are surely many reasons why but I believe that the most important ones that play a psychological factor are the following:

  • Setting an unrealistic goal

  • Being discouraged from lack of results

Setting an unrealistic goal

The mistake of setting unrealistic goals is a common and natural one, it’s not something to be ashamed of, but it is something to address. If you set excessively unrealistic goals, you set yourself up for disappointment which then will lead to giving up on your fitness journey. Not reaching goals results in negative emotions: disappointment, frustration, and feeling like a failure.

Be flexible, start easy and adjust with the time as necessary. If you have never exercised before choose what you like or may like and make it happen 2 or 3 times a week, if you feel like this is too much then drop down to 1 or 2 times until your body is ready for the next challenge.

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Being discouraged from lack of results

There’s no doubt that it takes several weeks or even months for your results to pop into the mirror. Some people can gain noticeable results faster than others, but that shouldn’t deter you from exercising. It’s important to keep your ultimate goal in mind and remember that you’re not going to suddenly become sculpted overnight, or over the course of a month, for that matter. Taking a picture of when you start will show how much change you have made when looking back and it will help to keep you on track.

look back

If you have read my previous posts, I commenced my fitness journey in April 2017 and since then I lost 16 kilos.
I first started by exercising 3 times a week, then I added a diet to it and now I am on a fully customized diet plan including workout 4 times a week.

My new challenge for 2018 is LesMills GRIT Training.

Don’t Give Up!

As simple as it might seem, giving up on your goal won’t fuel your passion or diminish your discouragement. If maintaining a trimmed down figure was easy to do, obesity wouldn’t be at the root of many health concerns around the world. You have the opportunity to not only change your lifestyle by exercising regularly, but also achieve high-quality health. Anything that is difficult to accomplish is worth doing, no matter how discouraging it might be. Even if you don’t see results today, remember that each workout pushes you one day closer to reaching your moment of visualization.

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And remember … NO PAIN NO GAIN.

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New Blog Design

Hi guys! Today post is little different than usual and not fitness related but this is also the reason why I have created the Blogging Category recently since I have decided to write a more different post and get more in the blogging world, so be ready for more to come.

My previous blog theme was Aquene but every time I was surfing my page it was never really inspiring me, it was not for me I can imagine was not even for you right? Also, all my cover pictures were never the way I wanted to show.

I wanted to take something simple and stylish so I have decided to go for ARCANE, hope you guys enjoy my new layout.

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Would you do something different? How you like so far? 

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Cut or Bulk, My Next Move

During the last few weeks, I have been thinking about what to do next. I have been on a cutting diet since May 2017, lost 17 kilos but have still more fat to lose. December was disappointing, I had flu a couple of times, week after the other and although I  followed my meal plan, I couldn’t exercise the way I should and I wanted.

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I tend always to remain positive and look more ahead, searching during my reflections more the positive why rather than the negative ones, sometimes more than I should :-). The festivity break didn’t help neither, so I decide to surf the moment and take a break, Yeah, Ok, I had my cardio in Christmas day, New Year’s Eve and even on the New Year day but really was nothing compare the myriad of food and alcohol consumed during this days.

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2018 is finally here, I am back on track with my cutting diet and workout plan but what is my next move? In two weeks I will commence my Clean Bulk program, my first and ever bulk, I know now what you are thinking “But Silverio, you have bulked for your entire life how can you say your first Bulk?” Beleive me this one is going to be a totally different one, there will be no junk food and the goal is to increase lean muscle and try to keep the fat increase to a minimum and reset my methabolism, in the end try to get my Body Fat Percentage (BFP) keep reducing.

Girl practicing yoga in the New Year 2018.

I will assess my progress after 4 weeks then decide if move back on the cutting side or keep going for another 4 weeks. I will keep you guys posted!

What you guys think of this game plan? Would you have a different thought or suggestion? Let me know in the comment!

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My Inner Drive

It’s two days that I am out from my night shift, but I still cannot have a proper sleep, I hope to regain soon.

This morning I force my self to wake up at 08 am although I had slept since 5 am and outside was raining. I enjoy the sound of rain on my window; it gives you that calm and relaxes sensation that I would have loved to embrace and remain in my bed for the entire morning. I guess you know what I am talking about.

Sore

Here comes the MOTIVATION, the fear to lose another workout, the horror to set your gain back, the ones that you have achieved so hard in this last months and you don’t want give up, well, if you been wondering, this is for me MOTIVATION the thinking behind NO PAIN NO GAIN, the words REMEMBER WHY YOU STARTED!

why u started

And you!

Have you started your journey? What motivates you?

Leave me a comment!

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