Tuesday, 30 September 2014

Rule 50.
WOW! What? Already? Such a milestone! How should we celebrate it? I think YOU should make a cake for me! I would love to see what you learned from me…
This time we’re going to talk about health.
If you really need me to explain to you why good health is important you’re…well, maybe it’s better if I won’t say…
You know you should make at least 80% of your food yourself, that if something has a commercial it’s not as good for you as something that doesn’t need commercials (like eggs, veggies, meat and whole grains), you should drink more water and less of any other stuff (alcohol, juice, coffee etc.), you shouldn’t use sugar and salt, sleep more, have a treat once in a while, keep you hygiene perfect, dance, share and LOVE.
This post is not going to be on how screwed up is this world in which healthy food is more expensive than junk, and this post is not about how basic things like healthy lifestyle are so rarely promoted by government while pills and drugs are; this post is not about how much death in this world is caused by lifestyle and can be prevented, it is not about how much it costs us to pay for obesity-related problems; no! This post is not about that, it’s about fitness!
First of all let’s talk about myths that I’m still in shock that people still believe in but I’ll say it again; maybe I’ll reach a few more women this time.
“Lifting weights makes you look bulky” – how dare you say it? Guys worked their ass off to get bulky and you think just get bulky? You don’t have the hormones for that! You don’t just get bulky, just like if you were born white you won’t get black just by listening to hip hop. It doesn’t work like that.   
“If you want to look like a supermodel you should only do cardio” – another version of the same myth; no matter how much cardio you do your bones can’t change; meaning: you’re not going to like Gisele. She’s Gisele for a reason. Treadmill won’t give you thigh gap because thigh gap is something you are born with. If the bones in your legs have this shape they have it, if they don’t they don’t.
“Only guys do bench press” – because parky breast is something women don’t like? Do bench press.
“ you should only lift light weights and do lots of raps” – good luck lifting your grocery bags. Muscle is muscle. Women have muscles and guys have muscles. They work the same. We don’t have the same hormones but we have the same muscles so we should train it the same.
“you should do pilates because it lengthens you muscles” – going back to this bones thing, your muscle start in a point in your body and end in a different point in your body. Can you open your body and move your muscles around? Maybe try to sew your muscles together?
“don’t lift weight because if you stop doing it all your muscles will become fat”  - there’s more chance if you leave your milk outside for too long it will become tomatoes.
Now after that’s done, let’s talk about what you should do.
You should do all of it!
You know how food should be? The all 55% carbs, 35% protein and 10% fat?
Same goes to the gym! Your weight training is your carbs, cardio is protein and flexibility is your fat.
55% Hit the weights: get stronger bones, burn fat, tone up, gain stamina, speed your metabolism, sleep better and be a bad ass! The how, when and what are varying from a person to person so please email me if you need help at: Danagatfit@outlook.com
35% Cardio: 3 times a week for 20-30 min. try sprint for 20 second and rest for 10 second. Repeat 8 times. Walk for 1 min. now do it all again 3 more times. You just finished a great cardio workout in 20 min.
10% Flexibility & mobility: 15 min in the end of every workout should use to prevent injury and improving you overall athletic performance.

That’s it for this time. No recipes, I know, but feel free to go check my instagram for daily recipes and tips @danagatfit.


 Research and writing by Dana Gat ©2014


Friday, 26 September 2014

Rule 49.
Autumn fun!
Autumn is a beautiful season. It’s romantic, sexy, classy and playful.
If autumn was a woman it will be the perfect woman!
When I think about autumn I think about cozy beautiful a handmade sweater mixed with Chanel 5 and drinks of the gods.
Now I’m not going to knit you a sweater and I can’t afford Chanel 5 so let’s talk about those drinks!
So those drink are not going to help you lose weight, but once in a while you’re allowed to live this “old Hollywood” dream and enjoy your time… Remember what I always say:
“nothing is sexier than a smile” and starved depressed people don’t smile…
However, you can make the drink not as bad for you and you know….EAT THE CAKE AND NOT GET FAT?
Works for me! So let’s jump straight to recipes because there’ real benefit in them beside being happy.
Spiced White Hot Chocolate:
Ingredients:
  • 1/4 teaspoon freshly grated nutmeg
  • 1/4 teaspoon chili powder
  • 1 cinnamon sticks
·         1/4 cup sugar free white chocolate
·         1 cup hot water

Directions:
1.       Put the white chocolate in the water and melt it.
2.       Mix in the nutmeg and chilli.
3.       Add the cinnamon stick and serve hot.

Pumpkin spice latte:
Ingredients:
·         1 cup your choice of milk 
·         1 cup hot brewed coffee
·         2 tablespoons pumpkin puree
·         2 tablespoons pure maple syrup, or stevia to taste
·         1/2 teaspoon pumpkin spice pie

Directions:
mix everything in a blender.
Pumpkin spice cider:
Ingredients:
·         1 cup pumpkin puree
·         2 1/2 cups apple cider
·         1-1/2 teaspoons pumpkin pie spice
·         Cinnamon stick

Directions:
  1. In a large pot, mix together the pumpkin puree, apple cider, pumpkin pie spice and the cinnamon stick. Bring mixture to a boil then reduce heat to low and simmer for at least 20 minutes. If mixture is too thick, add additional cider or water to thin it out.
  2. Strain the mixture through a mesh strainer to remove clumps and cinnamon stick. Serve warm.
Salep:
Ingredients:
·         2 tablespoons corn stretch 
·         2 cups your choice of milk
·         4 teaspoons stevia
·         1/4 teaspoon rosewater
·         Ground cinnamon, for garnish
·         2 teaspoons finely chopped pistachios, for garnish

Directions:
In a small saucepan, combine corn stretch and milk, whisking well. Set saucepan over medium heat and bring to a simmer, whisking constantly. When mixture has thickened, about 2 minutes longer, add stevia and rosewater and stir. Divide salep between two mugs and garnish with cinnamon and chopped pistachios.

Now there’s plenty more. You can use coffees you can use whatever chocolate you want…be creative…I just wanted to give you the “green light” to enjoy some of them and of course give you recipe for SALEP!
You must try it!

Now….go and enjoy and don’t forget to check my instagram for more daily recipes and tips @danagatfit


Research and writing by Dana Gat ©2014