Oven-baked Goat Cheese Salmon by beYOUtiful

You may not know that, but I have never been cooking in my life up till 3 years ago. I was “allergic” to anything what had to do with kitchen. My mom would never make me learn anything to cook. Eventually she expressed her hopes for me having a husband who will be a great cook, otherwise as she said: “we both will die of hunger” LOL

The cooking lesson I delivered and organized for myself was the one by myself !! Yes, after heart attack, I hired nutritionist who gave me full list of groceries, starting from macros finishing with spices and tools I needed and there I was…on the path to learn something super exciting!! It started with totally plain chicken or ground turkey, steamed paper-like tasting asparagus and no knowledge what is what, how do I combine foods with herbs and how do I make a meal delicious!

Today I am presenting to you one of the best best best tasting meal I have ever done in my life!!! I hope you enjoy it and leave me a comment how did you like it!!!

 

Oven-baked Goat Cheese Salmon

  • 28oz (1 ¾ pound) of Wild Alaskan Sockeye Salmon
  • ½ cup of Goat Cheese
  • 1-2 tbsp of dill (dried or fresh)
  • 3 tbsp of Avocado Oil
  • 7 (1 medium) ounces of Zucchini
  • Salt
  • Pepper

Directions:

  • Lay the fish fillet in an oven-safe glass pan or dish
  • Preheat the oven to 350F
  • In a small bowl, mash the goat cheese with the avocado oil and dill
  • Salt and pepper the fish fillet, and then spread the cheese mixture over it evenly
  • Lay the zucchini slices on the goat cheese
  • Bake the fish for 20-25 minutes
  • Enjoy it!

 

Makes 10 servings.

NUTRITION FACTS per 1 serving:

152 calories, 1g carbs, 9g fats, 19g proteins, 99mg cholesterol, 360mg sodium, 81mg potassium

 

You got this beYOUtiful! ❤

The 4th of July Burpee Challenge!

“In the truest sense, freedom cannot be bestowed; it must be achieved.” – Franklin D. Roosevelt

Happy 4th of July!!! [Read till THE END to find out the FREE PERKS]

Celebrate. Get together with friends to burpee grill, and be grateful for a freedom to do so. You are free to earn your fitness, you are free to allow all it takes to accomplish your goals.

With this I challenge my friends to do with me 21 burpees a day for 21 consecutive days!!!

 

I TOOK UP ON THAT CHALLENGE AND I AM GOING TO PERFORM EACH DAY 21 DIFFERENT VARIATION OF THE BURPEE FOR 21 DAYS!!!!

All you need to do is:

  1. Perform 21 burpees each day for 21 days.
  2. You can do half burpees, full burpees with push-up or Spartan chest-to-the-ground burpees – as explained in the video.
  3. Post your video performing your Burpee Challenge.
  4. Challenge one friend of yours.
  5. Tag Izabela Chrobak.
  6. Hashtag #beYOUtiful

 

ALSO at the end of the challenge (only of those of you who will participate in it daily) we will do a quiz. The winner will get my “Burpee Challenge-Up” eBook together with appendix with over 50 different variation of burpees to mixed them up in your workout routines, to make that time at the gym more fun and enjoyable….and to fall in love with a Burpee!

So, are we ready for it???? I am sure we are…those are JUST burpees, who doesn’t love them????

 

#beYOUtiful #SGXcoach #SRSGX17 #BurpeeChallenge #BurpeeEbook #spartansgx #SpartanTraining #CelebrateFreedom

http://beyoutiful.fit/challengeup/ 

Get A Sexy And Fit Body, Increase Your Self-esteem, and Be Courageous Like Never Before!

READY to Make Your Dreams True?

http://beyoutiful.fit/challengeup/

 

It’s almost the end of the year with only about six weeks to the New Year. Have you achieved this year’s resolutions? Was a sexy and fit body among the list?

Have you tried different fitness programs with no visible results? Are you frustrated and have lost hope? Do you want to make a change but don’t know how to go about it?

I know how you feel. I have been there. But you can turn the tables. It’s never too late.

Want a sexy bikini body for the holidays? You don’t have to wait for the New Year to make another fitness resolution.

This fitness program is comprehensive and includes nutrition and fitness guidance plus accountability and support from a private community.

If you want to be fit and healthy, read on, because no matter your age or your fitness level, your dream can come true.

 

Be fit and sexy

It’s time to fish out the cute figure-hugging dresses from where you had kept them because you couldn’t wear them after you added some weight. It’s time to buy the dress you’ve been admiring from the shop window.

Once you complete the program you will get a sexy fit body that you have always wanted. The customized nutrition plan will not only assist you to make healthy choices during the program but also after the program so that you can maintain your lovely body shape.

Moreover, you get pictures and videos of workouts that you can do from wherever you are.

 

Achieve your dreams

You always dream of a sexy and fit body. Sometimes it seems almost impossible. Maybe for many years you’ve desired to walk along the sandy beaches with a bikini without feeling odd.

Here is the chance to achieve your dreams. When you sign up for the program you have taken the first step to achieving your goals.

That in itself is very powerful. Most people are afraid to make that first step. The first step, in this case, is a signing up for a program that will equip you to be strong and fit. Don’t let the chance pass you by.

 

Boost your self-esteem

Because most people make the first impression of us through our physical body, we all want to look good, and most times not for other people but for ourselves, so that we can admire the image looking back at you in the mirror.

This program will increase your endurance and core strength and enhance your confidence.

Once you complete the training you will not only get the badass willpower but also the courage and self-belief to sign up for races you’ve been procrastinating about.

As you pass every hurdle you’ll be more confident to complete all the races.

 

Wade of illness

Being fit not only gives you a sexy body but also prevents illness such as heart diseases, diabetes, and cancer.

This is because being overweight increases the risk of getting these diseases. Exercise makes you lean and makes your body organs such as the heart function better.

The personalized nutrition plans will assist you to select healthy food options that promote proper organ function. Furthermore, the meals plans are prepared according to your body requirements. Therefore, you will get the required nutrients without the need to starve yourself.

The recipes and shopping lists will also guide you to make informed choices when buying foods.

Ready to get the body you’ve been dreaming about? What are you waiting for? Give me a chance to be your personal coach and you will never regret it.

 

Sign up for The Challenge up Your Body and Mind program today!

The time is now. There are only a few tomorrows.

 

Sign up here:  http://beyoutiful.fit/challengeup/

 

YOU got this beYOUtiful!!!! ❤

 

Your Dreams are Your Lifeline. Don’t Ever Let Go !!!

“It is not true that people stop pursuing their dreams because they grow old, they grow old because they stop pursuing dreams.” – Gabriel Garcia Marquez.

 

Profound and sadly very true!

 

Think about it for one minute and take inventory of the many little and big dreams that you have piled up in your archives. Be honest with yourself and please try not to take into account the age factor. Let that sink in for a moment.

Now if you have realized any of your dreams or you’re living your dream to capacity or let’s say you are in the process of actualizing any of your dreams, hats off to you. Bravo and well done!!!

And this takes into account raising children, starting and running a business, participating in socially inclined projects, etc. Heck, you could even be a grandparent. Good for you. What about your dream of a sexy and fit body? Have you given up on that?

The truth is when you stop dreaming, a part of you stop living. Likewise, when you stop pursuing your dreams, you’re killing your spirit. And this is your inner power , your strength, the engine that keeps you going.

Believe it or not, this is a reality. Look around you, the world holds a lot of promise and how can you tap into this without dreaming or any imagination? It’s indeed impossible.

As Marquez coined it, and I paraphrase; the hopelessness that comes from not pursuing your dreams will cause you to age without a touch of how you are or what you can do.

Also, it is not only a disservice to you, but you’re in essence denying humanity access to a well of untapped resources.

Bear with me as I share with a few points on why you should keep pursuing your dreams, no matter your age:

 

Your Experiences are Your Paving Stones

You may already know this, but it serves as a good comparison so here goes: mature wine is usually expensive. Because it has passed through the process of aging well with time. Believe me, when I say this applies to the human race. Nothing or no one has the right to take away your experiences. Actually, it is virtually impossible.

Again, it’s  all up to you how you use this trove of treasure. Did you know as you grow older, you become irreplaceable with time? So how about pursuing your dreams, realizing them and adding more value to what’s already there? Still not convinced?

You must be a human being if you’re reading this. And if that is so, you’ve made mistakes, realized success and even tried some things that you put on hold probably to parent our kids or meet demands of your job.

Now is the time you can draw on your past experiences to build the future that you want. Look at this way; you have more time on your hands. And what’s worse than knowing you never attempted to follow your dreams.

No excuses. The worst case scenario is that you might not realize all your dreams but hey, at least you tried.

 

Critics and Naysayers

I stand to be corrected, but my gut feeling is that you’ve met many naysayers and critics in the past. It doesn’t really matter if these are real or imagined, but you did overcome them. Am I right so far?

Nothing has changed: apply the same formula. You can’t run a race by engaging in arguments with the crowd of spectators watching you do your run. No. Because it’s a waste of time, you lose focus, and you’ll most probably lose the race.

Let no opinions and critics stop you from pursuing your dreams. Don’t even dignify them by taking into account their negativity. Keep to your path, pursue your dreams and make sure at the end of it all you can smile and say, “Yes, I did it.”

Don’t let your candle die out with the misery of never knowing what your dreams held.

 

Your Strength Lies in Your mindset.

Let no one determine how far you can go or don’t limit your imagination. As I said earlier, it’s all up to you. You’re the one who has the blueprint of your dreams; it is time to execute them.  Add on to this the fact that there is no age limit on who can dream or pursue a dream. Here is a little secret: dreams have no expiry date not even age can hold them down.

A word of caution: you could be the ONLY enemy to the fruition of your dreams. You’ve come this far in life, climbed many mountains, crossed many seas and tramped through many-a-valley.

Listen, you are the best candidate to carry out your dreams, and this is beyond doubt. No one can live your dream for you neither can anyone kill your dreams unless you let them.

So, your body might not be as strong as it used to be… so what? The minute you’re born you begin to die, and that’s a fact. What you do in between is what matters. Therefore, for as long as there is breathe in you, use every living moment.

Free your mind, then follow where it leads.  And here is something to think about, you could even stun yourself by what you’re still capable of doing.

Even when it looks like everything is headed for the dog house. You have the ability to stop this from happening. Now you’re probably wondering how? Don’t worry, here is something you may not be aware of, there is so much power in encouraging yourself. Only you can do this perfectly. No one else.

The bottom line is it all starts with you. You are the architect of your dreams, so you know the leaks, strengths, gap and pillars of your building. Draw on your inner strength, no matter how bad it looks. Believe you me; it can only get better if you keep at it. Go on, pursue that dream.

In sum, your dreams are such a vital part of your existence. No matter what continue following your dream, it is the best you can do for yourself and for those around.

Furthermore, wouldn’t it be great to leave behind a legacy?

Think about it, those you leave behind will forever remember you. And isn’t that what most of us want?

So stop living like a statistic and pursue those dreams.

http://beyoutiful.fit

YOU got this beYOUtiful!!!! ❤

 

 

 

 

 

Challenge Up Your Body and Mind 12-week program is here!!!

http://beyoutiful.fit/challengeup/

Hooray!!! It’s HERE!!!!!!!!!!!!!!

CHALLENGE UP YOUR BODY AND MIND 12-Program is open for enrollment!!!!
check this out: http://beyoutiful.fit/challengeup/

This kicka$$ program will guide you to condition your muscles, improve agility and speed and give guidance on nutrition for increased performance like never before.

Don’t wait, the slots are limited to 20 only, and the time is passing by! We got a challenge to win!!!

http://beyoutiful.fit/challengeup/

YOU got this beYOUtiful!!!!

‪#‎challengeup‬

One burpee at a time…One step at a time!!! How to Spartan-Up Your Endurance, Strength, and Moves for an Obstacle Challenge in 12 Weeks.

 

You never know exactly what lies ahead in obstacle challenges, but one thing for sure; expect mud pits, giant walls, barbed wires and at times a field of gladiators. The races are usually about 5-20km with 15 or more obstacles.

The terrain is rough and is nothing compared to your regular smooth pavements in the suburbs. But still, nothing gives so much thrill and fun like an obstacle race.

The race will test your endurance, upper and lower body strength speed and agility. If you want to compete with the top athletes, you should consider including these components into your training schedule.

Run a lot

You can’t beat seasoned racers without speed and endurance to run long miles. Ensure that you run frequently 6 or more weeks before the race day. Doing this will prepare you to hack the shorter, intense races.

Over time, you will build endurance. Train on trails and hills so that you’re better prepared to run on the steep hills and harsh terrains filled with mud.

Acquire strength

You need massive strength to swing from bars and rings, climb ropes and lifts heavy objects over a long distance.

Most of the obstacles you will face will test your physical strength. Therefore, incorporate pull-ups, push-ups, body weight squats and planks to your daily routine.

Enhance your athleticism

Nothing makes you win an obstacle race than a combination of core strength and endurance. You can achieve that by being athletic.

Do stretches, mobility drills, crawl under nets, practice climbing over different barriers to coordinate your mobility and enhance your athleticism.

Do full body exercises

Prepare your whole body for the race by focusing on all body parts during workouts. Ensure to involve as many muscles as possible to enhance overall body strength and endurance.

Incorporate exercises like squats, kettle bell, pushups, pull ups and pranks to enhance your moves.

Add fast workouts

Boost your cardiovascular strength by doing quick workouts and sprints. These consistent stops and starts will prepare you for the end of obstacles, so you don’t gasp for air after the intervals.

They will improve your speed and help you complete the obstacles on time. Remember, if you fail an obstacle you will get a burpee penalty and you don’t want that.

Train in a similar way as the race

To be better prepared, train in a similar way as the race.  Run on trails as opposed to pavements. Run hills to build endurance and strength and also do intense workouts.

Also, break your training into intervals because the actual race is broken up with obstacles. You can time yourself when running and do exercises at intervals.

 

The Challenge up Your Body and Mind Program includes race specific training program to make you better prepared for the race.

Ready for your first obstacle race?

Sign up for the program to get comprehensive guidance on every component of the course and secure your victory.

How to Improve Your Agility and Be Fearless During an Obstacle Race in 12 Weeks

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Obstacle races offer a unique avenue to build your body and mind and have fun at the same time. You don’t need to be a pro athlete to participate in the races.

Despite that, be ready for tough challenges that will stretch your strength, endurance, speed and explore your weaknesses.

During the Challenge Up Your Body and Mind 12 week program, you will practice the actual obstacles just to prepare you and give you a feel of how the race will be.

You can never be completely ready for the exhaustion, adrenaline rush or fear of the real event. Nevertheless, with well-combined workouts in this program, you will be fearless and ready to tackle the obstacles.

Practice makes perfect

Nothing will drive fear than lack of practice. You will fidget and hesitate and before long you will have a burpee penalty in every obstacle.

Adequate preparation before the real event will help you build strength and endurance that is crucial to completing the race.

Climbing over walls, crawling through mud, carrying loads are some activities that you can expect.

Going through the Challenge up your Body and Mind Program will prepare you mentally and physically and make you ready for the event.

Start with the end in mind

What do you want to achieve at the end of the race? Imagine the well-built muscles and lean body, the confidence that you went through the course to the end and triumphed, the bragging rights at your office and the medals.

Also, you will have faced your fears and overcame all phobias. What else can boost self-esteem like that? You will also learn how to struggle through life challenges head on and survive in the long run.

Be positive

Fear can be crippling, daunting and a hindrance to enjoying life.  Learn to be fearless in the face of obstacles and shut off all negative thoughts and doubts that may derail you from focusing on winning.

Concentrate on the positive aspects of the race like having fun, making friends, overcoming your fears and winning.

Sign up for a training program

You must prepare adequately before participating in an obstacle race. You can’t wake up one day and go and join unless you want to fail terribly.

Your body must be given time to adapt before going for the vigorous races.

The Challenge Up your Body and Mind Program can help you work on your endurance, boost your whole body strength and improve your will power and self-confidence to complete the obstacle race.

The program will incorporate nutritional guidance so that you can optimize your health for good performance.

Obstacle races are unique in the sense that it requires the use of the entire muscle in the body. The result is that you will have well-toned muscles and improved stamina and self-esteem.

Challenge Up Your Body and Mind Program will guide you to condition your muscles, improve agility and speed and give guidance on nutrition for increased performance like never before.

The Ultimate Guide to Preparing for Your First Obstacle Run/Spartan Race.

Why You Should Sign up for This 12-Week Obstacle Course Program.

Are you looking forward to having an exciting time of adventure and crazy fun? Are you ready to get covered in mud and get the thrill of crawling under electrified wires?

If you have signed up for warrior dash or Spartan race or any obstacle race for the first time, you need someone to hold your hand as you learn the tricks and tactics of the race.

If you want to be successful in any race, it’s essential to have adequate training before you get to the start line.

You will need to develop courage, strength, and badass willpower to get you through the race so that you can cross the finish line with a victory smile.

Fortunately, the Challenge up Your Body and Mind Program will prep you for your first race and increase your odds of success.

Comprehensive training

Do you want to be conditioned before your next obstacle race? The program will include work out plans that will help you to boost strength and endurance and increase your speed so that you can complete the races on time.

The program will include all the basics for beginners and more info for frequent racers. For 12 weeks, the program will focus on strength building, increasing endurance and increasing speed.

You will train to be comfortable running 5-20 km by tackling nearly similar obstacles as in the main event. The course is designed to help you achieve maximum and includes rest days.

You will be ready to tackle any obstacle race organizers throw at you if you’re an active runner, athlete, or fitness trainer.

Nutrition guidance

The program will also include individualized nutrition guidance. What you eat before the race can make or break your chances to win or lose.

You can completely deplete your energy source and be bagged by fatigue if you choose the wrong regimen.

Lack of proper nutrition training before the race can lower your performance, slow you down and leave you very fatigued.

Confused on what to eat and drink to optimize your performance? This is the right program for you.

Boost mindset

How successful you will be in each obstacle is entirely dependent on your attitude. Believe that you can conquer any challenge thrown at you and you will.

Let fear control you and you will fail miserably. The training program will help you develop the right mindset to be successful.

Optimizing performance

The wrong attire can ruin your fun and hinder your progress. Some attire may look great only to fall apart during the race as you run.  We will help you select credible sources for your attire.

This 12-week program is meant to help you get to the finish line and get you to the victory side.

The program includes different workouts that will include running and some actual challenges that you will find in the obstacle race.

The program will help you to be prepared to move quickly, crawl through the mud, leap over walls effortlessly and be among the top cream.

What else will boost your self-esteem like that? What are you waiting for?

Sign up for the Challenge Up Your Body and Mind Program.

 

This 12 Week Long Challenge Up Program Will Get Your Body and Mind to Finish an Adventurous Obstacle Race and Boost Your Self-Esteem.

 

Are you tired of working long hours holed up in your office? Do you want to step out into an adventurous race that is mad fun and will boost your stamina and self-esteem?

Do you want to hang out with your buddies and have fun hill climbing, running, swimming and rope climbing and feel alive again?

Have signed up for your first Obstacle race but don’t know where to start from? Worry not I will tell you how.

Obstacle racing demands total body fitness. To get ready for an obstacle race you will need the training to ensure that you’re prepared to hack all the obstacles and have fun.

The Challenge Up Your Body and Mind course will focus on workouts for strength building, running, rope climbing crawls and endurance training.

Prepare to encounter a variety of races with this scalable training plan that’s designed to boost power, strength, and mobility.

Core areas in the course

Improving whole body strength

You will need both upper body and lower body strength to navigate under barbed wires, climb hills, climb ropes and carry sand filled bags.

You don’t want to run of out energy halfway through the race and miss out on the fun. The program will include some strength building to make sure you are ready to complete the whole race.

Increasing endurance

Obstacle races require a perfect combination of strength and endurance in competition. You will need explosive strength and endurance and stamina to complete the race.

Or else how do you keep going on and on in a 5 to 20km race full of obstacles and adrenaline rush, not forgetting barbed wires and the risk to be electrocuted?

Prior practice will help you do that. The course will include sprints, and long runs to build endurance so that you can get across the finish line.

Increasing speed and agility

The 12-week program includes a variety of workouts that will include running and some actual challenges that you will find in the obstacle race.

You can’t afford to get time penalties and burpee penalties because you failed to hack an obstacle as required.

 Nutrition guidance

Obstacle races will help you build an amazing athletic body by turning workouts as mad fun and also make fitness something to look forward to.

Moreover, it is a sure way to get new thrills and feel alive. Nevertheless, some people fail and walk the entire time.

While there’s nothing wrong in accepting defeat, you will boost your self-esteem if you can go through the entire event and even win.

You wouldn’t want to stop halfway through the race with the lack of energy, a rumbling stomach due to missing out on having healthy meals to boost your energy levels.

This course will give your training on how to get a lean body, what to eat and drink to get optimum performance and how to be in shape for the training and the race.

This 12-week program is meant to get your ready for the race, get to the finish line on the victory side.

What are you waiting for?

Sign up for the Challenge up Your Body and Mind Program.

How to Boost Your Whole Body Strength and Endurance to Finish an Obstacle Course Run in 12 Weeks

Obstacle races involve a variety of activities in each race which present complex physical challenges that are super fun but at the same time require adequate preparation to achieve their full benefit.

You don’t need to be a veteran athlete, but prior preparation and training will largely determine your overall performance in the races.

You need to have stretchable endurance so that you can breathe during the race and have as much fun as possible.

To enjoy the entire event and not just survive it you need to on a few areas such as endurance and strength.

Strength training

During the race, you will encounter obstacles that require massive strength, such as pushing logs and rocks and jumping through walls.

It is, therefore, important to work on both your upper and lower body strength since the lack of adequate strength will cause a challenge to pass even the simplest of the obstacles.

The best way to boost your whole body strength is by doing body weight exercises like push-ups, burpees, pull ups, squats and triceps dips. These exercises will boost your core strength and help to improve your balance.

Kettlebell exercises help to improve your grip so that you can tackle rope climbing and monkey bars obstacles during the race. The goal is to assist you manage your body weight and be as light as possible yet powerful.

Apart from running, you should also practice pull-ups on a regular basis to improve your upper body strength.

Pull ups are essential for obstacles like rope climbing and other challenges that require a lot of strength to push against gravity.

You can also incorporate squats and lunges to help improve lower body strength for running and also improve your stability levels.

Endurance training

You can boost endurance by doing a lot of low-intensity races over a stretched period. To handle the intense obstacles you will need to train your body before you handle similar challenges.

I would recommend having a long run each week until you are comfortable to run longer distances. If you can finish longer distances easily then, the shorter distances won’t be such a struggle, and you will emerge on the top.

The more you adapt to complex intensive workouts the more you’ll be competitive on the main.

Running

Sprints and running in general boosts cardiovascular fitness. Moreover, in most races you will run about 5 to 20km therefore running should be a critical part of your training.

Combining sprints with strength training will go a long way to increasing your stamina and whole body strength. Sprints will also help you to recover faster between different obstacles and help increase your speed.

High-intensity sprints and climbing hills 2-3 days each week in the course of the training will equip you with endurance to complete the majority of the obstacles.

Training for an obstacle race is a fun way to get in shape and prepare for the challenges ahead.

Whether you are searching for a stress outlet or a fitness boost, you are sure to benefit from the feeling of accomplishment that comes with achieving a new and unique goal.

Do you want to boost your whole body strength and endurance before the race?

Sign up today for the Challenge up Your Mind and Body Program to get comprehensive guidance and secure your victory!