Today is Friday, which means that the 21st day of the marathon of Yulia Maevskaya (@julymaevskaya) “F1. Fitness. Quality. A life". What results did our heroine Nastya Lushchik (@ n.astya.l) achieve in three weeks and did you manage to develop the right habits? The diary of losing weight is an epilogue.
Yulia Mayevskaya
Personal trainer
“I am very pleased with the girls and their results. They are great fellows. A marathon is a serious load and daily work on yourself. In the second week of enthusiasm, of course, some diminished - it was really hard. But the volume results were still excellent. We have proved to our marathons that anything is possible. Many participants found the kind of physical activity that they like. Someone fell in love with yoga, while others will continue to jump on trampolines. Nutrition master classes also gave excellent results. All need to continue. And it will be. Brighter, better, bigger. I am happy that we were able to take marathons to another level, where there is no competitive moment. Everyone worked as one team. Today is our "graduation". New horizons await us ahead. Only forward!"
Nastya Lushchik
Thinner
“The last week was tough for me - I got sick and missed most of my workouts. And nevertheless, even observing bed rest, she ate properly. Today we are waiting for the final - a buffet table (oh, yes, sometimes you can). These three weeks have given me a lot! Firstly, I have become slimmer. Minus 4.5 kg is an excellent "purchase" before the holidays. Secondly, correct eating habits and sports have become my way of life. I will continue to study. Not twice a day, of course. But I will try not to violate the regime. Now my weight is at a standstill and my end goal is not 100% achieved. And this only stimulates to move on. During the marathon, I found like-minded people. So then the process will go faster and more fun. Since there is not much to tell about training, I will share my approximate diet for the week."
Breakfast
Bulgur with nuts and dried apricots
Bulgur - 70 g
Dried apricots - 20 g
Coconut milk - 100 ml
Pine nuts - 10 g
Fry bulgur in a dry frying pan until golden brown. Soak dried apricots in cold water. Boil the cereal until tender with the addition of coconut milk. Add dried apricots, nuts and serve.
Snack
For me, the easiest snack option is cottage cheese or fruit. And in the morning you can afford both. Curd is a great source of protein. On the advice of a trainer, I choose not fat-free - it contains too many stabilizers and other "chemicals", but 3-5% fat. During a snack, I eat about 100 g.
Dinner
Buckwheat with vegetables and turkey
Buckwheat - 50 g
Onions - 50 g
Carrots - 50 g
Turkey fillet - 130 g
Spices
Greens
Cut the fillet into small pieces, the onion into half rings, the carrots into circles. Place everything in the pot. Fill with cold water. Add spices and place in the oven for 35-40 minutes. Sprinkle with herbs before serving.
Snack
In the afternoon, it is better to skip fruit. But I, I confess, do not always do this. If you don't have time to cook at all, you can get by with an egg, omelette or vegetable salad. My choice is seafood salad. Fry a "cocktail" of seafood in a dry frying pan with the addition of lemon juice. Place them on lettuce leaves and season with balsamic vinegar.
Dinner
Steamed salmon with broccoli is a good option for an evening meal. Fatty fish are a source of Omega-3 fatty acids necessary for maintaining healthy skin, hair, nails.
Your thinner Nastya.
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