A lot of people wonder if it’s possible to build muscle on a plant based diet. Many experts still insist that you need to build muscle with red meat, poultry ( chicken/ turkey) & fish. 

I began delving into plant based eating 10 years ago. Whenever I had to get in top shape I would eliminate red meat & poultry from my diet and stick to fish. Then I asked myself “What protein source is lighter than fish?” Egg whites, beans & lentils! I got more definition but more importantly my recovery and endurance improved DRASTICALLY. Many “experts” say you need meet for strength ( you actually need carbohydrates, vitamins, minerals & fats for strength) I noticed absolutely  no decrease whatsoever in muscle mass or strength. 

So if you’re following a plant based diet you have nothing to worry about as long as you read up and be creative in the kitchen! You can enjoy great tasting meals and achieve fantastic results at the gym!

We’re doing our best to stay healthy and strong during these challenging times! 

Taking our classes to the outdoors with awesome company, music and weather! 

I was especially happy that my beautiful daughter helped me lead the workout! Amani has helped me ever since she was a little girl and always brings sunshine wherever she goes!

This is a great way to start your day and get the endorphins booming! 
Do each exercise X3 times ( sets) 

These movements focus on your shoulders and cardiovascular strength! Let me know what you think!

Today’s meal prep was black quinoa, red beans sautéed in garlic,black pepper, olive oil,& yellow curry ( with an assortment of greens. 

I mixed a shake with hemp protein, coconut oil & milk, peanut butter & blueberries! I divided that into two snacks! 

Bom Appetit!

I am soooo stoked with to present “Inferno” High intensity Training with former world champion boxer Mikaela Lauren! We worked super hard to make the best cardio workout to help you burn calories, increase cardiovascular strength and learn boxing basics to take your fitness to the next level!

Join the Inferno challenge and burst into great shape for the summer!

Right now we’re offering 20% off discount code “Inferno”!

Hey everybody! A lot of clients ask if bars are a great solution for snacks. One things for sure they taste great! But from my long experience dieting and getting in shape you might as well eat a real chocolate bar. They taste even better then “ Protein Bars” and are a bit less expensive! 

If you’re looking for long term wellness and still want taste & fun here is an AWESOME snack you can make at home!

Chia seeds, blueberries, raspberries,oat yogurt, nuts & honey! 

Tnis alternative is far better in terms of nutrient density in comparison to a protein bar. It’s just as tasty and if u prep them in a glass or plastic jar easy to pop in your bag and have during the morning & in between lunch & dinner!

Results from 10 days Back to Fit

Here’s some inspiration to add to your core routine! Jack Knifes that activate both the upper & lower abs! Depending on your fitness level do;

10-30 reputations x 3 

Jack Knifes are a great 3rd exercise going into your core work out once you’re properly warm around your lower back & core!

This was awesome!!

1.We took the remains from the carrot , beets, ginger,chili & pepper skin from our juice, mixed with loads of black pepper, coriander, yellow curry & garlic

2.We added hot red lentils to help the patties stick together. 

3. fried 1 onion & white mushrooms 

4. laid a bed of Romain sallad & fresh pineapple  

Man the contrasts of  the heat from all the pepper, chili, curry and other herbs   with that super sweet pineapple was out of this world!! The best thing is this you can absolutely eat during the 10 day challenge- no saturated sugar, no flower, no salt! Not even any dairy let alone animal protein

So yesterday Beata started the day with  an hour long walk! 

I decided to start this 10 day challenge with a proper juice cleanse to boost our immune system ( Good idea as we’ve traveled to clean the system out) 

So today we went with egg whites, black beans with some greens To boost the metabolism after fasting. We had the following about 90 minutes later: A lot of green tea in between ( Doctors say it’s important to increase water intake especially warm water) every meal! So it’s 09.30 now we’ll get ready to get some exercise in!