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Violeta Lyskoit

It’s almost that time of the year again. Feeling all enthusiastic and empowered to beat the crap out of your fitness goals in 2020. But suddenly you realize, that you did not check a single thing off your to-do list for 2019. It’s not even the middle of January and you already feel disappointed with the lack of progress regarding your health after reflecting upon the past year. The dial between your toes is bigger than you anticipated, your abdominal muscles are still covered by a thick layer of fat, you still can’t run a mile without getting out of breath, and there you are, left thinking you waisted another year of your life. Have you ever considered how many people fell into the same pitfall? According to research done at the University of Scranton in Pennsylvania, USA, only 8 percent of people actually stick to their goals and achieve them by the end of the year. What about the rest 92 percent? They break their resolutions before the year is out. And if you are still reading this, you can probably relate to that number. So how do you actually reach your fitness goals this year and how do you find oneself in that 8 percent group of people? I have spoken to Harry Ely (@elyfitnessnewcastle), a competitive athlete with a background of seven years competing on stage, who’s currently working as a personal trainer in the BodyZone Fitness  gym in Newcastle, to deliver you the best advice on how to be more efficient in the gym and get the most out of your training.

Right, let’s assume you were consistent with your training. The entire year of 2019 you’ve been hitting the gym, but the progress you made is very insignificant and not anywhere near what you expected? Hate to admit, but consistency is not always the key. What to do when being consistent is no longer enough?

Just because you have been going to the gym every other day and eating chicken breast like your life depends on it doesn’t mean you are going to achieve that toned & sculpted look you have seen on the cover of your favorite fitness magazine (doesn’t mean you have to)… well, at least not anytime soon! Although you might be on the right track, you need to reconsider a few very important things, that may help you progress towards your fitness goals if you’re stuck on a plateau (maybe fell back into the old habits) or struggling to see results and stay motivated.

Make changes to your workouts. 
It’s very likely that you don’t see any results because you keep doing the same thing over and over again. There are 3 mechanisms that make muscles grow: muscle tension, muscle damage, and metabolic stress. But the main trigger that causes these three mechanisms to occur is stress. And to shock your muscles you need to lift progressively heavier weights. Many of us are familiar with the term newbie gains when a person with no previous experience in weightlifting starts training and begins seeing the results in the form of increased strength and muscle size almost immediately. It occurs because the body receives a strong stimulus, which is so new that your body responds to it immediately. And when beginner gains end, you realize you hit a plateau. So it’s not just newbies who lack common muscle-building knowledge, but even experienced gym-goers are prone to face some progress-stunting mistakes. Harry Ely, who spend innumerable hours on the gym floor, had plenty of clients coming with the same issue. “Often with personal training,  the problem that people have is that they do the same thing day in day out, the same routine and the body is very quick and adapting to anything it does, so if you are doing the same training routine for 6-7 weeks, you never change anything, there’s going to be no change in your body,” Harry explains. Either it’s just making alterations to the exercise, doing more repetitions, increasing the weights you lift, it’s what counts.  “You’ve got to make little changes to keep your body guessing because once your body adapts to something, it won’t progress any further.”

Kitchen scale over bathroom scale. 
Is it even a fitness article If I am not going to mention that abs are made in the kitchen? Probably not. Standard bathroom scales tell just one story - your weight - and using this variable to track your progress is to miss the full picture. After all, the dial on the scale can fluctuate for a number of reasons. A very common mistake people do when trying to achieve their dream physique is depending solely on training. Even the most intense workout program is vain if followed by a poor diet. You can be training hard and breaking a sweat in the gym every single day, but if you treat yourself with the Five Guys post-workout meal every so often, that might be a hint why you are not making much progress in the gym. While the entire counting every single carbohydrate idea might sound appealing to some people, let's be honest, nobody got time for that. Whether you are trying to lose weight, maintain or gain muscle, protein intake is what you should be more serious about. You can use an online calculator to find out your recommended daily protein intake. Nowadays, it’s a lot faster and easier to consume foods that are high in carbs and fat and following a high-protein diet can be a hard row to hoe. When it comes to adding supplements to your diet, protein shakes and bars might be a good option on the go if you’re living a busy lifestyle and hardly find time to sit down and have a proper meal. And for all of you struggling to shed those extra pounds of fat might be very tempting to try out fat burners as an alternative to cardio and caloric deficit. But from his 17 years of experience as a personal trainer Harry had to add that “Things like fat burners will help only a tiny percentage, so I always tell my clients to don’t rely on it, have a good healthy balanced diet, use a supplement as a supplement, not as a food replacement.”

Track your progress.
Just the advice above, I stated how you shouldn’t rely on scales to measure your progress, but there might be an exception. And while many still hold an opinion that smart scales are just a gimmick, it’s still a better way to measure progress than your standard weighing scales. Smart scales not only measure your body weight but also factors such as BMI, body fat, muscle mass, and bone density. Just because scales are called smart doesn’t necessarily mean that you should 100% trust the numbers displayed as they don’t operate (yet) with pinpoint accuracy. The data should be seen more as a guide than a fact. Also, many gyms now offer free or very inexpensive body composition tests. Another way to track your progress is to take photos. When you see yourself every day in the mirror, it’s hard to notice any change. But comparing pictures a month or two apart should certainly show improvements if the workout and diet regime is efficient.  If I could give my past self a bit of advice I’d say to start your workout journal from day one you join the gym. Logging a workout journal is probably one of the most efficient ways to track your progress as it keeps you honest. It’s very straightforward, you open the journal and see how many times you went to the gym this week, what exercises and how many sets and reps you did, the amount of weight you lifted, it’s all there written on paper in black and white. If you can’t be bothered with carrying a notebook and a pen to the gym, simply download an app for your smartphone. Fitbod, Strong, Gym Log+, Fitlist - apps currently available to download on the app store for free.

Consider getting a PT.
Many of us are already paying for the gym membership and already know our way around the gym. Is having a personal trainer necessary to achieve your goals? Definitely not. Can a PT help you achieve your fitness goals faster and help you stick to them? Absolutely yes. So why are we afraid of hiring a PT? There are many reasons, e.g., being out of shape, not knowing what to expect, being afraid of commitment, etc., but most commonly, it’s the price that scares us. “If you want a personal trainer in London, you are probably looking at 60-70 pound a session, where’s a personal training session here [at BodyZone] is 25 pounds. So 25 pounds for an hour - it is a bit of a luxury, but, again, it’s one of those things, it’s your health,” says Harry. “Money is money, you may spend 25 pounds on a personal training session or you could go on a night out drinking in the city centre”. But how do you pick a PT? Harry exposes the hardest problem in the fitness industry today that the industry is flooded with personal trainers because of how easy it is to become one. “I would want a personal trainer who’s got a lot of experience, so whether that would be a bodybuilding show, men’s physique show, modeling, or somebody who’s got a good sports background, what’s what I would look for in a personal trainer.”

Do your own research.
“When I was a young guy there was no social media, there was no YouTube. So we had to ask the biggest guy in the gym for help,” says Harry. Nowadays you don’t have to do that. There’s plenty of printed books and even more resources available online to help you work towards your goals. My current favorite fitness blog is Physiqonomics by Aadam Ali (@physiqonomics). In the articles he tackles and explains the most common fitness and nutrition mistakes people are making that are directly sabotaging their progress in the gym. And did I mention that it’s completely free? Another great guy on the Internet to seek for advice and motivation is Bret Contretas (@bretcontretas1). He is very active on his Twitter and Instagram accounts where he posts daily dose of advice and inspiration and addresses some of the myths in the fitness industry. He has also just published the book “Glute Lab”. And as the name says, it does focus on building bigger and stronger glutes. And I know for sure that for many of you out there building glutes is on the top of the list of things to achieve this year! “Now there’s so much conflicting information on the internet and what I’ve come to realize is there’s no rule book to say, this is how you should train, and a lot of it is trial and error,” says Harry. No one has perfect knowledge, so at the end of the day, trial and error is the only form of learning we really have. "The number of athletes who I’ve trained with, we all want to have that great body and look good, but it’s amazing how many people train in different ways. We all want the end goal to be the same, but we all train differently.”

As you may have realized by now, you don’t need any superpowers or an endless supply of cash to (re) commit to your goals this year. Changing your habits and getting into a new fitness regimen is always the hardest part. But once you are on the right track - it’s a lot easier to follow. But once the excitement of a new fitness routine has worn off - slip-ups might happen and it’s absolutely fine. A setback will not sabotage your goals if you manage to pick yourself up. Just follow these tips above to have your fittest year yet!



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In my recent Instagram post I mentioned that I am doing something very exciting throughout the month of February (well at least exciting for me!). Now when February is finally over and it's officially Spring I'm buzzing to share my experience doing intermittent fasting for a month!

Not gonna lie, I did have days when I messed up and cheated on my diet and ate anything I could find in my cupboard. I'm not proud of it, but it is what it is. Life happens, stress happens! Just move on and start fresh the next day. I started intermittent fasting on February 1st and finished it on March 1st. I decided that my eating window would be 8 hours and fasting period of 16 hours (usually done in 8/16 or 10/14 windows). I would usually break my fast at 11 am and start fasting at around 7 pm. Most of the time at least! Some days it could be 10 till 6 or even 9 till 5.

I used body analyzer at my local gym to track my progress. It measures weight, height, B.M.I., body fat and body fat mass. My goal was to see a change in weight and to be exact, a drop in body fat mass. I'm really upset by the fact that I did not take any pictures when I started fasting so I could compare my body composition at the end of the experiment. But to be fair, I did not expect to drop a significant amount of fat to take pictures, so I did not bother, although I do regret it now. I genuinely think pictures show more progress made than numbers will ever do. So take your damn progress pictures! 

I'll start with my own personal experience and then I'll analyze the results I managed to achieve. Let me tell you, the first few days are the hardest. That's the reason I logged the first two days as I  knew that I would keep going If I logged things I was doing and how it made me feel. 

Day 1:
My eating window for today was 9-5 and considering that I had lectures from 10 till 3, it was very challenging as I get hungry really quick, especially for lunch, so theoretically I had breakfast and double dinner. Still didn’t manage to fit in enough calories (good for weight loss). Had a protein shake to feel fuller. After that had a cup of peppermint tea (0 calories) to fill fuller. Went to the gym at 8 and had a normal amount of energy for the upper body training. Started feeling a little hungry at around half 10 just before work. Felt rather ravish by the end of my shift at 2am and it was uncomfortable going to bed with hurting stomach.

I am not the kind of person that can wake up and go do things on an empty stomach. If I don't eat in the morning, my stomach will be growling until I eat something. That's why I started eating at 9 and not at 11 as I was originally planning to. And although I did stop eating at 5 pm, it was too early as I was up till around 3 am because of work. Intermittent fasting is not that challenging if most of the fasting period you are actually sleeping. But in my case, I was at work and went to bed very late.

Day 2:
Woke up feeling okay, but not too hungry which is odd, considering that I went to bed feeling rather starving. Now I’m thinking, that maybe hunger felt more intense before going to bed because of the ‘placebo’ effect and that I convinced myself that I’m hungry although I was probably not. Anyways, breaking 19 hours fast at 12 pm. Went to the gym, felt like had less energy than usual. Stopped eating at 8 pm right after the gym. At the gym, I measured my body fat (picture down below). Let’s see how these numbers change by the end of February! Felt alright while working (probably because didn't have time to think about food) and came back home at around half 2 and didn’t feel hungry. Drank quite a lot of water at work, this might have influenced my low hunger levels as well. So far so good!

These two days pretty much summarize that I do on a day to day basis, which is usually University, gym and then work on some days of the week. I stopped logging after day 4 because I simply forgot doing that, but I also didn't find the need to do so as it was pretty much the same thing over and over again. Around the middle of the month, it got easier, because I started feeling less hungry and crave less sugar between meals, which I found to be extremely beneficial in my case. Craving sugary or salty foods late at night was a problem I had and I was really struggling to cope with that. IF definitely reduced my cravings. 

And although this eating pattern sounds like an overall beneficial for the majority of people, I wouldn't necessarily agree with that. Myself, I found it very difficult to get used to feeling rather hungry at work on night shifts and I don't think it's particularly healthy, to be honest. 

I started noticing small changes in weight quite soon but it was nothing significant. I was very worried that the weight I was starting to lose was my lean/muscle mass. And who would like to lose even a tiny amount of muscle after all the hard work you put at the gym to gain it? Definitely not me. It took a week or so to start seeing a lot less bloating in the abdominal region and my tummy got a lot tighter (abs still deep down under layers of fat but I'm staying patient!). 

Obviously, I'd still watch what I put into my mouth during my eating window. My diet would revolve around greens, fruits, fiber dense, unprocessed and protein-based foods. 

I was both excited and scared to step on a scale on March 1st at the same time. I was afraid that I did not lose fat but rather my muscle mass. I was very happy to see that from the total of 4,3 kg I lost, 3,3kg of it was fat mass, which to be fair is A LOT OF FAT (really hope these scales are at least semi-accurate!) I was over the moon happy to see a drop in my body fat percentage!
I would say my overall experience was a huge success! I'm really happy with the results I got in such a short amount of time. Question is, will I continue it? Definitely yes. It's March 6th when I'm posting this and I did give myself 5 days off and ate whenever and whatever I wanted and didn't really think about it much, but I'm genuinely not happy about myself not having an eating pattern all sorted so I'm getting back on track from today, March 6th, and hopefully I will be able to share even better results a month from now. And YES, this time I'll be taking progress pictures!

If you have any questions, just let me know in the comments section down below or you can always DM me on Instagram or send me an email to v.lyskoit@gmail.com. Until next time!

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I'm not even kidding, 2018 just flew by! It's actually terrifying how fast the time goes. Bring it on 2019, let's see what you have in store! By the way, I'm very very excited to announce that I finally got my MacBook fixed, which means I can finally take it with me anywhere I go so you are more than welcome to leave any cute and cozy cafe suggestions in Newcastle in the comments section down below! I'm very very excited to work on the new content while sippin' on my fave peppermint tea!

Anyways, in my last post, I talked about some fundamental things that happened to me this year and how it impacted my life. All of this made me realize, how vital it is to make frightening but very significant decisions in life. I read a couple of incredibly well-written articles on Forbes website.  It's “How Successful People Make Smart Decisions” by Travis Bradberry and “How Your Emotions Influence Your Decisions” by Svetlana Whitener. Feel free to give these articles a read as they inspired me to write this blog post!

I came up with 7 points that I always follow and reflect on when trying to make the right choice. Evaluating how multiple possible choices reflect on these points help me to make a decision that I believe will be satisfying and beneficial for me in the future. I truly hope you will find at least some of these helpful!

• Try to be more open-minded. • Being biased about something is basically saying no to opportunities that may add to the quality of your life. You will be impressed by how many great new things you might discover if you step out of your comfort zone. Of course, it's important to have your own opinion on something, but what is more important is being able to justify why you think so, and the only way to do that is having witnessed it yourself and being able to explain why some things worked for you and some things didn't. As Mark Twain described, “Good decisions come from experience, but experience comes from making bad decisions.” Just try not to make the same mistake twice!

• Don't make important decisions late at night, wait till the morning. • It's a well-known truth that brain functions a lot better when it's well rested so the phrase “sleep on it” has persisted for a reason. Science says we tend to make the worst decisions late at night and first thing in the morning. It's recommended to save important decision making for when you're feeling most alert, generally a few hours after waking up. There is a great quote by Steve Jobs, it says “Never cut a tree down in the winter time. Never make a negative decision in the low time. Never make your most important decisions when you are in your worst moods. Wait. Be patient. The storm will pass. The spring will come.”

• Things change, what is hurting now, won't matter in a year or two. • And this comes to breakups, betrayals, exams, literally everything. Emotions play a huge role in our decision-making. Never reply when you're angry. Never make a promise when you're happy. And never make a decision when you are sad. Try to remember a 5 by 5 rule: If it's not gonna matter in 5 years, don't spend more than 5 minutes upset by it. If you are interested to read about how emotions directly influence our decision-making all explained by a scientist, give this article a read. 

• It's okay to be selfish. • I found a very good quote on Pinterest, it says “Don't feel bad about making an important decision that upsets people. You are not responsible for their happiness. You are responsible for your happiness.” These are some true words of wisdom. And I really do mean it, it's absolutely okay to be selfish as long as you believe that it will bring more joy and happiness to your life. Go ahead.

• You will always be here for yourself, no one else. People leave. • I am really blessed to admit that I have friends who are still here for me for more than 5, some even 10 years now, but when it comes to newly made friendships, don't get too attached. This is a proven fact, that a lot of people we used to hang out with were just convenient for that time matter. Like friends from High School or University. Are you hanging out with these people because it's convenient or do you actually think that your friendship will last longer than student years? Think about it. Don't let insignificant people or temporary relationships impact the choices you make.

• No is an answer as well. • I know that my first point was almost the complete opposite one, but what I mean by this, that if eg. your friends are asking you to come out, but you have an exam or important assignment, just say no. The evening might have turned out great, there is a very high chance that you would have regretted it later. Don't cancel important or one-time possibilities for something less significant and what can be re-arranged easily at any time in the future. That's just a very common example from my environment, but you get what I mean!

• Always strive for better. • If you need money, but don't like your job, continue working, but at the same time look for another job. Don't be afraid to change jobs, don't get stuck in one place where you don't feel happy. Money comes back, but time does not. Myself, I changed 3 jobs in the period of the last 4 months. Now I'm finally settled and loving the place I currently work at. And it applies not to jobs only, but for yourself as a personality as well. Having a constant push to becoming a better person should be everyone's priority.

I really hope you found this post inspiring and helpful as it was a valuable experience writing it for me as well. I know my last few posts were very different to what I normally post on this blog (makeup looks, beauty product reviews etc), but I guess my values and interests slightly changed over the past year. BUT I do still want to continue posting content that originally started this blog. So heads up for that, more content coming soon!
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hey!
Wow, long time no see guys! But there's a solid reason for that... I moved abroad to study Media & Journalism! Some of you might probably know that I grew up in a small country beautifully called Lithuania. The shocking thing is that a decision to move countries was a very spontaneous one. All my friends knew that right after my High School graduation I enrolled to study Genetics course at Vilnius University. But things change, I guess! Now a little backstory..
• backstory•
You see, I hated High School so much. I believe that a reason for that was an everyday mental pressure I felt from teachers, classmates. You can't get less than 90% from that exam, you won't get a free spot in that course if you do so, you won't find a job with a degree in social sciences, choose biomedicine and etc. High school was one big competition. Competition between students who felt the same pressure to be better than their classmates. Fear to get a grade less than 8 from a test you studied so hard the night before was absolutely ridiculous. At last, yes, I got a free spot at the University to study Genetics. What a perfect layout, free education, up-and-coming degree, living free of charge with my parents. What else do you need right? To be fairly honest, the only thing that was missing was feeling that I am on my right path in life. I didn't see myself working in a lab in the future. Where's the point then? There is none. That's why I quit. I didn't want to waste 4 or maybe even 6 probably the best years in my entire life studying for a degree I won't even get my hands on in the future. Sorry mom and dad, but that's my decision.
• that's not all..•
Ok, so I decided to drop out of my course. What's next? I had no clue what to do next. It was late May and exams were just around the corner. I was looking for different programmes to study in my country, but nothing really stood out. After sleepless nights trying to figure out my next move, my brother dropped me an idea to go abroad. I honestly thought it was nonsense, I can't do it, it's too much hassle and money this is not an option. But the next morning I woke up and reckoned, why the f**k not? After all, it has always been my dream to study and live abroad. So I decided to tell my parents. It wasn't easy, let me tell you that.. Many tears later I actually settled down with my choice to leave everything behind and move on. Some of the friends knew that I'm dropping out of my University, but I didn't tell that I am actually moving to the UK. Why the UK? I don't know, I'll be honest here, I didn't have much time to explore other options. Although I am really happy with my choice now. 
•  university and course choice •
By the end of July, I was offered 3 unconditional and 1 conditional offer from UCAS. After doing my full research (reading reviews from students about the city, living expenses, nightlife, etc.) on every single course, I picked Northumbria University in Newcastle upon Tyne to get a degree in Media & Journalism.
•  it's time to leave •
Summer passed by and it was time to leave and say goodbye to everyone. Hardest goodbye to say was definitely the one to my parents. When they drove me to the airport and squeezed me tight for the last hug I did not tear up, but of course, my mom did. And only when I went through the security check I realized that I won't see them for a long period of time and that it's not a one week trip or something, I'm actually moving country. And the thought of this made me tear up.
•  experience so far •
Having lived here for 2 months now, I'm happy. I'm happy with the choice I made. In such a short period of time I met so many amazing people that I actually do want to see in my future as well. It's so different living here. Culture is nothing alike to compare with where I came from. And although the weather is way nastier here with all the rain and wind, the positive vibe you're constantly surrounded with compensates for it all.
I don't want this post to be even longer than it already is so I think I'm just going to end it right here. I really appreciate it if you have made it this far! I plan to write more posts in the future because I miss blogging so much!! But it has been so hectic last 4-5 months. Hope you understand that I needed some time for myself to figure things out, but now when everything is getting right to its place I'm really happy to announce that I'll start working more on my blog from now on.
❤
Thank you so much for sticking by. I wish you all the best and until next time! Cheers xx

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hey!
Sooo.. it has been 5 months since I joined the gym. Not a long period of time to be writing about my 'fitness journey' because it has only been 5 months duuh, but still, it's a beginning of my fitness journey and I wanted to share it with you.
• background •
What I have to admit is that I used to HATE any kind of exercise. For a really long time I struggled with my body image, thoughts that I need to lose weight were self-destructive. The 'need' to lose weight occurred when I was in seventh grade. It got more serious in high school when I started feeling more self-conscious about the way I looked. My weight lost journey started in ninth grade when just in 6 months I lost 23 kg in a very unhealthy way, in short, starving myself. Truth is, I was skinnier than all of my girl friends, I should have felt like the happiest girl in the entire world, right? Well, I was deeply unhappy and still unsatisfied with how I looked, because I still looked fat to myself, although I did look sick. Long story short, later on I gained all that weight back and more, which was mentally destroying. I couldn't find peace with my body, with the way I looked, I experienced so much self-hate that I let myself gain all that weight and that I couldn't find the will to lose it all again. Truth is, we put our lives on layaway until we lose weight and lose years not just waiting, but hating ourselves, too.
• the beginning •
Maybe saying that I hated myself is too strong, but I didn't love myself either. In February I joined the gym, to which a couple of my guy friends were going, and I thought that maybe if I wasn't going alone, I would be more motivated to work out. I was in a couple of gyms before, but it never lasted. I would sign up for a couple of months and then quit. All I did was long sessions of cardio and a stretching routine. It's funny how I actually hate cardio and I don't do it ever really. From day one when I joined the new gym I started weight-training and oh boy I got hooked. I enjoyed how many different exercises you can do for different parts of your body and overtime you can improve with how many reps you can do or how much weight you can handle. For about 1-2 months I was getting comfortable in the weight-training area and all I did really was simple moves using machines, dumbbells and etc., but since then my workouts have started getting more planned out and constant. What I have to say, is that eating healthy while working out is extremely important. Only then I changed my diet I started seeing the first results. 
• what has changed •
Since I joined the gym *this will sound so cliché* I think I found inner peace. I found peace with my body and my mind. I fell in love with taking care of myself. Somehow exhausting myself in the gym is the most relaxing part of my day. Did you ever realize how much your body loves you? It's always trying to keep you alive. It's making sure you breathe while you sleep, stopping cuts from bleeding, fixing broken bones, finding ways to beat the ilnesses that might get you. Your body literally loves you so much. It's time you start loving it back. The biggest change happens when you learn to love yourself for who you are, but not hate yourself for who you are not. I cannot express enough, how important loving yourself is. Yes, sure, I started seeing the results, little tiny ones, less belly fat, thinner thighs, skinnier face, less flabby arms, but I realised that looking good is secondary, having a healthy relationship with my body should be my priority. But for the love of God, seeing your physique improving after all your hard work is freaking amazing let me tell you that! But always remember, that your best weight is whatever weight you reach when you're living the healthiest life you actually enjoy.
I can even list you all the things that changed when I started working out and eating healthier:
1) More energy. Any exercise or physical activity that gets the heart rate up and the blood flowing and releases endorphins is going to raise your energy level. Good cardiovascular exercises will strengthen your heart and give you more stamina.
2) Improved mood - happy endorphins. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain. Endorphins also trigger a positive feeling in the body, similar to that of morphine.
3) Better quality night sleep. Exercise triggers an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep.
4) Self-confidence. This one is obvious, right? If you feel intimidated to be the only girl in the weight-training area (not in my case because there are so many girls who weight-train at my gym) you should watch this video by one of my favorite athletes Sophie Aris!
5) Feeling of accomplishment. As your waistline shrinks and your strength and stamina increase, your self-image will improve. You'll earn a sense of control and pride.
6) Reduced stress levels. Exercise reduces levels of the body's stress hormones, such as adrenaline and cortisol. It also stimulates the production of endorphins, chemicals in the brain that are the body's natural painkillers and mood elevators.
7) Improved digestive system. Regular physical activity stimulates the gut, whilst increasing intestinal activity, so digestive problems are prevented. It increases blood flow to all your muscles, and this keeps the muscles in the digestive system moving, allowing food to pass through it much quicker, even when you're resting.
8) Healthier looking skin. Increased circulation from exercise means more oxygen and nutrients are delivered to your skin cells – which will radiate on your face. 
9) *tiny cute lil* muscles. Gaining muscle and losing fat altogether lead to a more toned, slimmer-looking body.
10) Feeling stronger. Hustle for that muscle girl!
11) Losing weight. Working out burns calories, which creates a caloric deficit leading to weight and fat loss.
12) Less overthinking. When your body is busy, your mind will be distracted from the worries of daily life and will be focused on a workout movement only.
13) Loving how you look already and striving for even better results.
• current goals •
At this very moment, I am still cutting. For now, my goals are to reduce my overall body fat percentage, tone my arms, triceps zone to be exact, of course, working on that *peach emoji* growth, because losing weight also comes with losing your butt and chest unfortunately. These are my main goals body-wise, but of course, toning my whole body and just building a healthy relationship with food is an ultimate goal of my early fitness journey.
• conclusions •
So far, joining the gym was one of the best decisions in my life.  Yes, I still have so much to learn and I still tend to fall off the wagon from time to time, but that's totally normal, because I am not here for the temporary results, I am here to build a healthy lifelong lifestyle and let's be honest, big changes don't happen over night so there is no need to pressure yourself. You do you and if you find something in life that truly makes you happy, stick to it and never let it go. For a hot minute I was considering whether I should upload a couple of 'before' pictures here at the end of this post, but still, I didn't because for some reasons I am not comfortable enough to upload those 'bad before' pictures on the internet. Maybe someday, when I have achieved greater results, who knows! Yet, if you are interested to track my fitness journey, you are more than welcome to follow me on my instagram, which is @violetalyskoit, I post there pretty often! That's all I have for you today. I really hope you enjoyed this unexpectedly long post, because I truly loved writing it as this topic is really close to my heart and I hope that I managed to inspire at least some of you to take a better care of your body and soul. Lots of love,


references:
https://www.healthspan.co.uk/advice/why-exercise-is-good-for-your-digestive-system
https://www.health.harvard.edu/staying-healthy/exercising-to-relax
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Hello!
I am so excited to share with you some pieces I've just received in the mail! I've been very kindly asked to review a few pieces of clothing from Zaful and I just couldn't say no. Free and cute clothing? Yes, please! I picked 3 of their pieces which are perfect for this hot summer weather situation going on currently here in Lithuania. I'VE BEEN DYING TO RECEIVE THIS PARCEL. I've ordered some darn cute clothes if you ask me. I don't know what phase I am currently going through, but all 3 pieces I picked match pink/white color range (def my color scheme for the summer). Without further or do, let's hop right into the haul/review!
Shipping was pretty quick knowing that the parcel was shipped all the way from China, it took no more than 3 weeks to reach Europe. Every single piece of clothing was packed in its individual zip lock bag which I just adore. These zip lock baggies will be perfect for traveling, let me tell you that!
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The first clothing piece I was super excited for was this cut out bowknot gingham print dress. Oh my.. let me tell you, I'M SHOOK. I didn't expect this to be so good!! I think it looks SOO flattering on, it sits like a glove! The top part is a little too loose for me because of the *poor chest situation going on*, but the skirt part sits amazing, it's definitely not too short. I really love the style of this dress and how the skirt part is high waisted *muffin top is a thing guys*. Straps are adjustable which is a huge plus! Material (Cotton, Polyester) is stretchy and soft, not see-through although I would recommend wearing nude or white thongs just in case. Top is bowknot and you can make it as tight as you want. Skirt on the side has a zipper, which makes it easier to put on. Overall, I give this dress 10/10. If you are interested, the size I am wearing is a medium and color is pinkish purple. This dress also comes in a size small and large as well, other color options are light blue and white. If you are interested you can shop this dress here.
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Another piece is an open back cropped tank top. This top was really inexpensive and I wanted to see if it really looks like the picture and to be honest it does! The first thing I noticed was how thin the material was and I knew straight away that this was going to be see-through so I paired it with a beautiful lace bralette underneath. Back is open, which looks really romantic and sexy in my opinion. Forgive me for my terrible back tan *I fell asleep while I was sunbathing lol*.  I am so happy I bought a pair of high waisted shorts because I am super excited to wear this top out! *with a bralette underneath of course not trying to flash anyone* I ordered this top in a size medium (for reference I usually wear size small in tops), it also comes in size medium, large and extra large. Color options are white, gray, black and firecracker (brown). If you are interested you can shop this top here.
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The last thing I received was this adorable lace trim velvet bodysuit. Feeling foxy! When I saw this one online  I HAD to get it, I have been looking for a bodysuit like this FOR AGES. I am so glad Zaful got me covered. Straps are adjustable, which is always appreciated, velvet material is really high quality and lavish looking. Once again, looks exactly like the picture. What I have to admit is that I cropped the thong part because the torso of the bodysuit is hella short for me and I wouldn't be able to wear this around as a bodysuit. For someone who is way shorter than me (I am 5'8) this should fit alright. Nevertheless, I am so excited to wear this with some white high waisted  shorts. Definitely a very cute and sexy piecet to own in your closet! This is the only color option and it comes in sizes small, medium and large (mine is in medium). If you are interested you can shop this bodysuit here.
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Overall, I am so glad with all of these purchases! Definitely ordering from Zaful again in the future. By the way, Zaful is currently having it's 4th anniversary *yay congrats Zaful!* and they are offering so many discounts atm! 
Use code ZFAnn  when you make your order:
Over 25$ save 3$
Over 50$ save 6$
Over 100$ save 12$
Hope you enjoyed this haul/review! Kisses and until next time!
❤

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Hey there!
To be honest, I never thought that on my blog I would ever come up with a topic like this, but I am actually glad this finally happened and I wanted to share my thoughts with whoever is reading this. First of all, let me say happy New Year to every single one of you! Sending you my blessings, hope you have a good one.
It's the month of February already and January is surprisingly over, but it's never a bad time to refresh your mind and breathe new life into your daily routine. Everyone keeps telling 'New Year new me' and yes, it's great, but at the same time, let's be honest here, you won't wake up as a whole new person on January 1st, truth is that big changes come from small steps. My New Year's resolution is simply to improve the quality of my life by working out more, eating healthier, spending more time outside, being more spontaneous, travel more and just simply enjoy what life has to offer. *Let me know in the comments down below what are your New Year's resolutions!*
I know how hard it is to stick to your resolutions because I have trouble committing to them myself. Hope writing this will not only motivate you to stick to yours but also help me do the same. And girls if you don't use Pinterest already, make sure you do because it's seriously the best thing ever when it comes to searching for inspiration! On there I found this quote: 'You know all those things you've always wanted to do? You should go DO THEM'. Love this one! And girls, believe in yourselves and go for it!
I cannot explain you how important it is to stay positive in every situation in life. And let's make it clear, being positive isn't pretending that everything is good, it's seeing the good in everything. I feel like the past couple of months really made a difference in my attitude and outlook on life, maybe it's new people I met, maybe a new job or first year at university but it has been different for me. I used to be this 'nerve ball' that would care about EVERYTHING. No kidding. It really stopped me from living my life to the fullest. I understood that there is just no point in thinking this much and overthinking every single thing that didn't work out and figuring it out why it happened this way and not another or that I did wrong to deserve this. Bad things happen. And that's okay. Take all the bad experience as lessons and just move on. And because I spend so much time searching for quotes that inspire me, I wanted to share them all with you too.
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1. Forgive them even if they are not sorry.
2. Don't save things for a special occasion. Every day of your life is a special occasion. 
3. If you see something beautiful in someone, speak it.
4. If you want to go somewhere you like but no one else wants to, go by yourself. You'll meet people with similar interests as you.
5. Let go of that you can't change.
6. We rise by lifting others.
7. Don't expect to see a change if you don't make one.
8. No amount of guilt can change the past. And no amount of anxiety can change the future.
9. Be nice to people even if your own heart is breaking, because there is no need to break theirs too.
10. The hope is small but it is everything.
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Be kind, stay positive and believe in yourself 
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Labas!
BE GALO keista rašyti lietuviškai, tačiau kadangi konkursas, kuriame dalyvauju, yra aktualus būtent lietuvaitėms, tai nusprendžiau šį kartą rašyti lietuviškai. Tai papasakosiu plačiau apie patį iššūkį. Visai neseniai buvau pakviesta dalyvauti #yeschallenge iššūkyje tinklaraštininkėms, kurį rengia kosmetikos kompanija Avon. 
Avon neseniai pristatė naujus matinius ir blizgius lūpų lakus iš Mark, kurių iš viso net 20! Ta proga, Lietuvos, Latvijos ir Estijos tinklaraštininkės buvo pakviestos sukurti makiažą su kosmetika Mark. Tinklaraščių įrašai vėliau bus patalpinti Avon platformoje, o konkurso nugalėtojais taps daugiausiai balsų surinkę įrašai. Pirmosios vietos laimėtojas gaus RING LIGHT šviestuvą, skirtą visažistams, portretų fotografavimui, filmuojant ir fotografuojant viduje ir lauke. 
Prisipažinsiu, prizas nerealus, tačiau aš laimėti, žinoma, nesitikiu, nes tarp lietuvių tinklaraštininkių yra LABAI daug gerų visažisčių, na, tačiau juk svarbiausia dalyvauti! Visos dalyvės gavo bazinį rinkinį su GALYBE kosmetikos produktų iš Mark, kurių pagalba turėjo sukurti makiažą iššūkiui, - gruntą, makiažo pagrindą, šepetėlius, lūpų lakus, blakstienų tušą ir t.t. Įžanga ilga, bet pagaliau atėjo laikas pristatyti, kokį įvaizdį konkursui sukūriau aš!
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Pasirinkau pakankamai paprastą, tačiau tuo pačiu ir gana šventinį makiažą. Makiažą pradėjau nuo veido paruošimo. Tam naudojau Magic Face Primer  (1) makiažo gruntą. Gruntas baltos spalvos, kreminės lengvos tekstūros, maloniai kvepia ir greitai įsigeria į veido odą, nėra lipnus. Iškart po grunto naudojau Full Cover Cream Concealer, (2) kurio spalvytė Fair. Nuoširdžiai prisipažinsiu, šis produktas yra lygintinas kreminiam maskuokliui iš MAC, kurį naudoju jau gerus 2 metus ir kurio niekaip negaliu atsisakyti, nes esu be galo įsimylėjusi šį produktą. Maskuoklis iš Mark tikrai labai gražiai dengia veido netobulumus, puikus spuogeliams maskuoti. Kitas žingsnis - makiažo pagrindas, šį kartą tai Glow On Natural Radiance Foundation (3) su SPF 15, atspalvis Creamy Natural. Dengimas, sakyčiau, vidutinis, užbaigimas natūralus, lengvai švytintis, tekstūra pakankamai tiršta, tačiau ant odos nesijaučia.
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Akių vokus padengiau šešėlių pagrindu Shadow Attract Eyeshadow Primer (4), spalva - light beige. Šešėlių bazė labai lengvai padengė voką, nesubėgo į raukšles. Toliau naudojau kreminius akių šešėlius 18HR Artist Eyeshadow inks (5), spalva - Forever Bronze. Kreminiais šėšėliais padengiau akių 'outer V ', o tada, naudodama Artist Gel Longwear Eyeliner (6) kreminį akių pieštuką Silver Shimmer spalvos, padengiau likusią voko dalį ir ta pačia spalva plonai apvedžiau apatinę blakstienų juostą. Labai svarbu, kad perėjimas tarp akių pieštuko ir kreminių šešėlių ant akies voko būtų sklandus ir išblendintas. Apatinę vidinę blakstienų juostą (lower waterline) užpildžiau vanilla spalvos akių pieštuku Big Colour Shadow Stick (7). Akių pravedimui naudojau juodos spalvos Mega Effects liquid eyeliner (8), produktus labai patiko, nes lengva naudoti, patogi markerio tipo teptuko forma ir išgaunama ryški juoda spalva. Blakstienas padažiau Big & Style Volume Mascara (9), tušas gražiai atskyrė ir paryškino blakstienas. Antakiams apipavidalinti ir užpildyti naudojau vieną labiausiai patikusių kosmetikos produktų - Perfect Brow Creme Gel Pot (10), spalva deep brown. Produktas labai patiko, nes kreminė tekstūra leido lengvai apibrėžti antakius ir ten kur reikia produktą nesunkiai išsklaidyti.
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Galiausiai, lūpos! Lūpoms užpildyti naudojau dviejų spalvų matinius lūpų lakus Liquid Lip Lacquer Matte, iš pradžių lūpas pilnai padengiau matine spalva Dare to be bare (11), o tada apatinės ir viršutinės lūpų vidurius padažiau dar ir šviesesne Whipped latte (12) spalvyte, kad lūpas vizualiai pašviesinčiau ir gautųsi pilnesnių lūpų efektas. Paskutinis žingnis - fiksacija. Tam naudojau purškiamą fiksatorių Magix Prep and Set Spray (13). Labai patiko idėja, kad šį produktą galima naudoti prieš makiažo pagrindą ir po makiažo, siekiant jį užfiksuoti.
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Štai lyg ir viskas! Tikiuosi patiko toks kiek kitokio tipo įrašas ir buvo įdomu skaityti. Galiu prisipažinti, kad man net gi labai patiko rašyti lietuvių kalba, galbūt ateityje teks dažniau tą daryti. O dabar, linkiu gražios dienos ir darbingos likusios savaitės!

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