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The way you start your day, the way you will spend it.
If that is true than why not set your mind and body for success starting with an amazing breakfast smoothie?
This recipe is for all veggie haters to show them that spinach can be delicious and yes, you can drink it, lol!
Pineapple Spinach Delight
Coconut Milk Unsweetened – 1 cup
Baby Spinach – 2 cups
Pineapple Chunks Frozen – 1 cup
Vanilla Protein Powder – 1 scoop
Coconut Shreds – 1 tbsp
Blend it all well and enjoy!
Bon Appetite!
Happy New Year 2012!
Wow, time goes by so fast, doesn’t it?
The past year flew by so quickly for me and taught me so many lessons that I couldn’t be more grateful for all its blessings!
I traveled across the globe, met amazing people, witnessed extraordinary transformations in people’s lives, fell in love, moved to California, got pregnant, faced death by being in a drug induced coma, recovered from it in a record time, still carrying a child under my heart… and finished my training program “Kill the Jiggle – Firm Butt Formula for Every Woman” that now includes physical manuals and DVDs.
Yeah, it was a life turning year for me, that is why I will never take anything and anyone for granted. Therefore, it was only natural to start the New Year 2012 by getting married to the love of my life 
I am sharing this with you, just to let you know that nothing should stop you from your dreams. Set your mind and go for it, no fear is worth the procrastination that will keep you from your success. No one and nothing should be an excuse that delaying your fruitful road of accomplishments to begin. Set your goals and let your laser-like concentration be the weapon against any obstacle that might appear on your way.
Everything you want to be is within you, are you ready to bring it out? The body of your dreams, the relationship, the love, the passion, the undeniable success is within you, so leave any hesitations in the 2011 and dive in into the Year 2012 and make it YOUR year! This is YOUR time!
Happy New Year!
Natalia
I am very excited to announce my June cover of It’s All Fitness Magazine. I have been working with this publishing house for over a year now and they honored me with its second cover, multiple published articles and great fans from Netherlands throughout this collaboration.
I absolutely love working with Wouter and his team, they give me freedom to write about my favorite topics or the biggest questions from our readers, and most importantly share my knowledge with a completely new country. What can be better for a model and writer?
Hey there!
So, as promised, here is my pre-photo shoot training and nutrition plan.
I decided not to compete anymore and dedicate all my efforts to bigger and greener pastures. Surprisingly, my career had taken off very fast and, although, I have always planned for success and worked hard for it, it still makes me want to pinch myself looking back and realizing the progress I’ve made in the last year and a half.
Despite the fact that I love being on stage, I simply can’t fit it into my new schedule. Therefore, my diet and training plans were adjusted accordingly. If competition world has “on season” and “off season”, where during the “off-season” you can take a break from a strict dieting and allow yourself, so called, bulking stage, professional modeling will not tolerate it. Particularly, if you want to become and remain very successful in this business.
The thing is, you can be invited for an appearance or booked for a photo shoot at a very short notice and you better be ready, otherwise you are going to miss out on the opportunity that could lead to much bigger things.
Thus, my goal is to stay in shape all year round with, maybe, just a few pounds (not more than 5 lbs) from my peak shape. Where I hit the gym and follow a very strict diet for 2 weeks straight before my shoot.
Disclaimer:
You must have a Certified Personal Trainer (CPT) or Certified Strength & Conditioning Specialist (CSCS) provide you with instruction on correct form for all.
Morning Cardio
Sprints
Legs:
Weight (moderate to heavy)
4 sets/15-20 reps/exercise
Tuesday
Plyometrics
Morning Cardio walk
Arms:
Weight (moderate to heavy)
4 sets/15-20 reps/exercise
Morning Cardio
Sprints
Legs:
Weight (moderate to heavy)
4 sets/15-20 reps/exercise
Friday
Morning Cardio
(Walk on a beach)
Saturday
Plyometrics
Arms:
Weight (moderate to heavy)
4 sets/15-20 reps/exercise
Sunday
Yoga
Rest
Breakfast:
3 egg whites, ½ cup oatmeal + ground chia seeds
1 cup of white tea
Meal #2:
Protein shake: MusclePharm protein + Green Vibrance + Wheat Grass powder + 1 cup of unsweetened coconut milk + frozen mix berries
Lunch:
Mix green salad (kale, red lettuce, cabbage, cucumbers, dill, Green Vibrance powder, 1 tsp of grape seed oil) + grilled chicken breast
Meal #2:
Baked tilapia + asparagus
Dinner:
Grilled chicken or fish with green beans
No elaborate equipment, no assistants, no make-up artists, no stylists… just raw talent, on both sides of the camera, haha! | http://www.George-Kontaxis.com | |
Happy Mother’s Day to All the Moms!
Being a mother is a privilege, raising another person,
molding another character and nurturing someone who will carry the warmth and
memory of mother’s touch forever. It’s very natural for a woman to be nurturing
and carrying, it’s in our brain blueprint, in most cases.
Being a mother is a gift, not everybody has this gift due to
various circumstances, so when you are blessed to have a child, it’s a true
gift. Kids are our future; it’s a blessing and a joy. They bring happiness and
challenges through which we grow and learn about ourselves. Kids are our
reflections, so when we see something we don’t like, it’s time for self-reflection.
Being a mother is a challenge, how many people are truly ready
to have kids? I think, that’s why we are given 9 months before a child born J Although, nothing
prepares us for the experiences that come with the birth of a child. You might
have dreams, goals, hopes and plans for your child, but they are born with
their own personalities and all we can do is live by example and try our best
to positively influence our kids.
Being a mother is forever, you can’t stop being a mother,
you can’t stop loving your precious angel, and you can’t turn your back on your
own creation. Being a mother means unconditional love, killer instinct in order
to protect your cub, being the best you can be to raise a great person. Being a
mother is hard daily work. Being a mother sometimes is taken for granted. Being
a mother is a true blessing and a gift.
Happy Mother’s Day mom and my baby sister Anna! I love you
dearly with all my heart and every breath I am taking. Happy Mother’s Day,
Every Day to all the women, who are blessed to be mothers.
Happy Mother’s Day!
It’s not always serious, you know! After a long photo shoot we get loopy sometimes, lol!
