Goodmorning !!!

Little Motivation

Quick Booty Workout

20 Squats

50 Second Wall Sit

30 Lunges

40 Sumo Squats

40 Calf Raises

20 Squats

50 Jumping Jacks

50 Second Wall Sit

xoxo

CEMRE

Beach Body- Sexy Booty and Flat Stomach

Summer is coming and in one month body improvement is possible. Yup. Lose 5 kgs (11 lbs), drop your jean size and the most important is to look amazing in the beach with new bikini.

1. First and the most important thing is to be hydrated. Drink 2 lt (67 oz) of water every day. Drink water helps you to lose weight, improve your metabolism and also give a shine to your skin.
2. To eat 6 times a day with little portions. 3 of them are main meals and 3 of them just snacks. (You can find breakfast and snack ideas on my blog)
3. 70% is what you eat but there is still 30% is working out. At least 30 min a day brisk walk. Dancing, yoga, pilates, cycling, running, jogging or any other possibilities are even better.
4. Sleep 8 hours every night.
5. In the morning drink lemon water. Squeeze half lemon into 2 cups of water. Drink before breakfast. It'll improve your metabolism for all day long.
6. Do exercises every day at home like;
• Squat
• Plank
• Side plank
• Bridge
• Lunge
• Leg raise
• Crunch
• Sit up
7. Use firming lotions (you can find at any drug store)
8. Don't quit! Its not a bad thing to eat something you want for once but don't continue to eat bad.
9. Sometimes numbers are not important. Gaining muscles and losing fat may cause to no difference on numbers but on your body. Measure your breast-waist-butt.
10. Take before and after pictures.

Have a perfect summer! Send me your before and after or fit pictures for me to share. xoxo

Motivation Monday

Mondays are always hard for me. Today i went to school, afterwards went to exam and feeling so tires. I get annoyed by stupid people and all high school drama, feeling happy that its gonna be over soon. After all these I need some motivation to take my ass up to do some squats.

I just los 14 lbs last month but trying harder for more...

Body Improvement

Today i did a good start and now i'm doing 3, 30 day challenges that pictures below and also cabbage soup diet. I'm walking every day 30 min in a good pace. Hopefully I'll see the difference asap. I drink everyday 2 liters of water (9 cups) and no soft drinks. I don't cut the alcohol all the way, but no more than once a week. Most important one is I keep my motivation up. You can always contact me :) xoxo

Goodmorning

Don't forget to do daily exercises.

Drink 2 lt (8 glass) of water daily.

Don't lose your motivation.

Love your body.

Eat a lot of fruits and veggies.

Give yourself a little break now and then.

But you're not a dog, don't give yourself food for your success.

You can send your pictures to me if you want me to share :)

Healthy Breakfast Ideas

Hello cutiepies,

I have easy, delicious and also healthy recipes for breakfast. To be healthy is not that hard and to look good is possible with eating good. Eating breakfast is really important and one key to lose weight, or keep your weight, to be healthy. There are lots of benefits of having a (healthy) breakfast:

1. Eat breakfast to lose weight
2. Helps lower the bad cholesterol
3. Allow you to properly portion your meals
4. Keeps you from over eating all day
5. Metabolism booth
6. Breakfast help reduce morning crankiness
7. Sharper focus
8. Energy boost to start a day

Smoothies

Strawberry-Yogurt Smoothie:

Ingredients:

• 1 quart (4 cups) ripe strawberries
• 1 cup plain yogurt
• 1/2 cup fresh orange juice
• 1 tablespoon sugar
• 4 thin orange slices (optional)

Directions:

• Hull all but 4 of the strawberries. Add the hulled strawberries to a food processor or blender. Add the yogurt, orange juice, and sugar. Process on the highest speed until a well-blended puree forms, about 15 seconds, stopping to scrape down the sides of the container once or twice. Taste the mixture and sweeten with more sugar, if you wish.

• Pour into tall glasses. Slit the 4 whole strawberries and the orange slices halfway through to the centers. Attach 1 strawberry and 1 orange slice, if using, to the rim of each glass before serving.

Berry-Flaxseed Smoothie:

Ingredients:

• 2 tablespoons whole flaxseeds
• 1/2 cup orange juice
• 1/2 cup nonfat vanilla yogurt
• 1 cup unsweetened frozen mixed berries or blueberries
• 1 small banana, sliced

Directions:

• Place the flaxseeds in dry blender, cover, and blend until ground into a fine powder. Add the orange juice, yogurt, mixed berries (or blueberries), and banana. Cover and blend until smooth and creamy.

Mango Smoothie:

Ingredients:

• 8 pieces frozen mango
• ½ cup coconut milk
• 1 tablespoon chia seeds

Directions:

• Place 8 pieces frozen mango (about ¾ cup) and ½ cup So Delicious coconut milk into a blender.
• Blend until smooth. Then add 1 tablespoon chia seeds and pulse just a few times to combine.

Breakfast Donut

Get a plain donut that 280 calories. You can eat nuts or peanut butter with it and a low fat chocolate milk. It’ll be a good protein breakfast and keep you full for a good amount of time.

Morning Pizza

2 slice of crusty bread with low fat cheese and tomatoes on it you can add little bit of olive oil if you want.

Energy Bars

This is another option. Energy bars contains proteins and fibers. You can drink low fat milk with it.

Cereal or Oatmeal

You can put these into a to-go container and save from time too. Use low fat milk or yogurt, add some nuts and fresh berries.

Strawberry Parfait

Ingredients:

• 1 lb strawberries
• 2 cups low fat vanilla yogurt
• 6 tbsps muesli cereal

Directions:

• Cut 1 lb strawberries into quarters and divide half among 4 glasses.
• Divide 1 cup low fat vanilla yogurt and 3 Tbsp muesli cereal evenly among glasses.
• Repeat with remaining berries and additional 1 cup yogurt and 3 Tbsp muesli. Top with sliced berries.

Enjoy your meal :)

HEALTHIEST FOODS -and also yummy

Diet is really important for our skin, our body, our mind so basically for health and beauty. They say health is 70% how you eat and 30% exercising. Unfortunately, there are so heavenly amazing foods that we cannot say no as brownies, fries etc... Good thing is there are a lot of healthy and delicious food too. Ima give you some of these really good foods and also some recipes to use them. You're welcome.

Kiwi: Kiwi is high in nutrients and low in calories.  Also consuming kiwis have health benefits like healthy skin tone and texture, reducing blood pressure, heart disease, diabetes and cancer.Many studies have shown that increased consumption of plant foods like kiwis decreases the risk of obesity and overall mortality.Collagen, the skins support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture. The fibers that kiwis have make you feel full, so they're amazing snacks that can help to lose weight.

Green Tea: All of the teas are my fave. Green tea is one of them. Teas are really good for your skin, to lose weight and make you feel warm :) Green tea contains various bioactive compounds that can improve health. Compounds in green tea can improve brain function and make you smarter. Green tea increases fat. Burning and improves physical performance. Green tea can help you lose weight and lower your risk of becoming obese. Given that green tea can boost the metabolic rate in the short term, it makes sense that it could help you lose weight. Several studies show that green tea leads to decreases in body fat, especially in the abdominal area. Antioxidants in green tea may lower your risk of various types of cancer. Green tea may protect your brain in old age, lowering your risk of Alzheimer’s and Parkinson’s. Green tea can kill bacteria, which improves dental health and lowers your risk of infection.  Don't drink more than 3 cups a day and if it don't taste good enough add some honey or lemon.

Yogurt: Yogurt can give you flat abs. Eat 18 ounces a day and you can drop a jeans size. Most brands of yogurt contain good-for-you bacteria. Yogurt is loaded with vitamins. A cup of yogurt a day can help you recover faster after a workout. Yogurt may prevent high blood pressure. A daily serving of yogurt keeps colds away. Yogurt is a high-protein food. Yogurt May Help You Feel Fuller. You can add fresh berries or honey to make it taste awesome.

Broccoli: Okay I know this is not really most delicious food or even taste good but I have some good recipes lower to make it good and broccoli have a lot of health benefits. It contains tons of vitamins, minerals, potassium, calcium, etc... Broccoli stands out as the most concentrated source of vitamin C also its a powerful antioxidant nutrient. Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar so it helps you to lose weight. Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health. Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body. Even if its not the yummiest food, its one food that everyone should have in their diet with this much benefits.

Apple: Oh apples are already so tasty and also have a lot of benefits yay. It helps you to have whiter and healthier teeth. A new study performed on mice, shows that drinking apple juice could keep Alzheimer's and Parkinson's away and fight the effects of aging on the brain. Decrease your risk of diabetes and reduce cholesterol. Its detoxifies your liver from toxins. Boost your immune system. I love to eat apple and I have a really easy tip that make them even taste better. I shred apple and then put cinnamon on it, it an awesome dessert in low calories.

RECIPES!!!

Broccoli Casserole

Ingredients:

• 2 (10 ounce) packages chopped frozen broccoli,

• 1 cup chopped onion,

• 1 (8 ounce) package shredded cheddar cheese,

• 1 cup mayonnaise,

• 1 can mushroom soup,

• 2 eggs

• In a medium sauce pan, cook broccoli and onion until tender, drain.

• In large bowl add remaining ingredients.

• Add broccoli and onion.

• Mix well.

• Put in a 13×9 baking dish.

• Bake at 350 for 30-45 minutes .

Kiwi Smoothie
Ingredients:

• 1 cup cubed pineapple

• 1 kiwi

• 5-6 mint leaves

• ½ cup coconut milk

• 3 ice cubes

Directions:

• Combine all ingredients in a blender and blend until smooth.

Enjoy your meal! Buon appetite! Afiyet olsun! 잘 먹겠습니다 ! Okay I hope this is correct, its in Korean, I just got some Korean audience and please let me know if its not right :)

Leave your comments. Let me know if you want a specific topic. You can reach me from

IG: irmaklovesyou

Facebook: Cemre Irmak Tuncay

Twitter: iforindetta

email: cemreirmaktuncay@gmail.com

xoxo

HEALTHY SNACKS

Hello sweathears,
Lately I'm losing weight and actually I lost 10 lbs in couple weeks. I hope I can lose some more but lately searching a lot about it and become obsessed with fit motivation. I started to go to gym at least 4 time to gym also everyday I'm doing strong and flexibility exercises. But they say 70% is what you eat. Some people, also me in the past, try not to eat anything to lose weight and its dumbest thing to do, so don't do it. Food is good, food is new black. EAT! But main thing is "what", we need to eat 6 times, 3 meals and 3 snack. So I decide to give you some "healthy snacks" ideas and they're yummy :)

1- 1 hand full of nuts

2- Plain popcorn; no salt or sugar

3- 1 bowl of salad; no dressing but you can add olive oil, salt and lemon juice

4- Pineapple; juice of it is able to burn fat ;)

5- 1 egg omelette

6- Tomato; you can put olive oil, salt and lemon juice

7- Radish; you can put olive oil, salt and lemon juice

8- Starbucks Tall Skinny Latte; oh yum!

9- Banana; especially eat after working out

10- Oat meal with non fat fruit yoghurt and plain milk

11- Hummus and carrot; ask for me for the recipe if you need it

12- Strawberry

13- 2 white of eggs and bread

14- 1 piece of dark chocolate

15- Soy chips

16- Frozen juice bars

17- Yogurt with berries

18- Apple and peanut butter

19- Edamame

20- Fiber foods (Fiber One)

I also have some drinks:

1- Fresh apple juice: juice of 3 apple, 5 cup water; mix in the blender. You can add sugar but it'll raise the calories so don't exaggerate it!

2- Almond milk

3- Green tea

4- Fresh spinach, 1 banana, 1/2 cup of water and half apple; mix all in the blender and you'll have a delicious smoothie

5- Raspberry & Banana smoothie:

Ingredients:

• 2/3 cup Low Fat Natural Yoghurt
• 1 cup low fat milk
• 1 cup frozen raspberries
• 1 banana
• 1 tbsp. natural bran
• 1 tbsp. honey

 Place all the ingredients into a blander and mix it until it get smooth.

Buon appetite, or we say in turkish "Afiyet olsun" :)

FIT MOTIVATION

SO LATELY I BECAME SO MOTIVATED WITH WORKING OUT AND EATING HEALTHY. I LOST 10 LBS AND CONTINUING WITH THESE KIND OF GOALS. I HOPE IT WILL HELP EVERYONE :)
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FIT MOTIVATION

Fit motivation

Summer is coming, and I'm not really a work out type but I thought it's time. This morning I started officially working out and hopefully I won't give up. I have a schedule for 30 days. It's a 30 day challenge with running, squats and crunches, and I do some stretching and other exercises. 
I found a good website that keeping is me motivated http://www.my30dc.com/site  . It helps me, so give it a try. Also, lots of people hate when they see models, and super sexy chicks, but it also give me motivation. For this I use twitter and tumblr accounts and my faves are http://befitphotos.tumblr.com and https://twitter.com/_Healthnow_ . 

I really hope these help for you too. Kisses and love you all.