MOI’s Natural Protein Shake

1st of March… wait… March !? Time really flies. I am extremely busy these days with preparation for my finals, so I’m sorry that I am not online so often. I promise that I will catch up.

Today with the first day of the month I want to share with you my new favorite drink. No, I am not talking about smoothies (although I love them too). It is going to be about protein shakes.

Last week I decided to experiment. You know that when you do exercises ( you can read detailed information on the exercises that I do here ) the body needs proteins. Meat is not an option because I don’t like it. Fish – ah I can’t eat it every day. Cheese? It contains too many calories and it’s salty. So the best sources of protein are eggs.

Throughout the Internet you have read certainly a variety of recipes for protein shakes. Popular are those with protein powder. I personally think this is not-so healthy, considering the fact that powders are not natural. There are also ones with cottage cheese, yogurt, milk, bananas, cocoa, cinnamon, etc.

My recipe contains only three components – natural and with verified quality. I mixed 2 boiled egg whites, 1 banana and a tablespoon of desiccated coconut. I added a little water and shaked everything in my NutriBullet. Creamy and fluffy structure with incredible taste. Ideal protein shake for people who do not like eggs very much- just like me.

I drink this shake just after my workout because, as you know, then the muscles need it the most to be able to work.

I hope that you liked the recipe. If you have any other ideas for natural protein shakes share them with me in the comments below.

Rossye – founder and writer of ‘Life with Rossye’ | Annie – editor-in-chef | Read more here

My Workout Routine + Playlists

Long planned post. I am glad that I will finally share with you what exercises I do. While still I do not have that dream figure – tight abs, nice legs, booty, for now I enjoy my body curves.

After all, to get the body you want you have to train hard. Constantly. No Excuses. Without giving up. The results are not instant. It takes time, so you must be purposeful. Do not forget to motivate yourself...

So… I get up in the morning really early (around 6:30am). Like that I have enough time to do everything planned. The first thing on my To-Do list is my morning workout. I put on something comfortable – shorts, tank top or my favorite slimming vest body shaper from VRSfashion, and a slimmer belt. I take the headset and the phone – Et voilà! – I am ready.

First things first. I warm up with some stretching.
Then?

For more than seven months, every morning before I eat or drink anything, I do the following exercises – here . The goal is simple: 5 exercises with 21 repetitions each. Of course at the beginning you can start with 3 to 5 repetitions and gradually increase until you reach the target. It is not easy, but it is achievable. Be persistent.

After I finish with these exercises, I need one or two songs, I continue with the others. I warm up my abdominal muscles too with 100 crunches – 1×30, 3×20, break in which I do bicycle for 2-3 minutes, 1×10. Then I do 3×10 bridges – a way to lift that butt hehe. For these exercises I need max 5 songs. My motivator in most cases is Young Jeezy – My Hood, Air Forces, Put On, Me OK, By The Way, Ballin’, but I also recommend YG ( Who Do You Love?, You Broke, Twist My Fingaz, Why You Always Hatin?, Still Brazy, One Time Comin, Really Be, Left,Right ), Tyga ( Wake Up In It, Throw It Up, Hijack, Get Rich, Don’t hate Tha Playa, Faded, Clique ), 50 cent ( P.I.M.P., Just A Lil Bit, Get Up, I Get Money, How We Do ), The Game ( Ali Bomaye, All Eyez, Roped Off, Ryda, El Chapo, T.H.O.T. ), Eminem ( Mockingbird, Berzek, Survival, The Way I am, You Don’t Know ), Dr. Dre ( The Next Episode, Kush, California Love, Medicine Man ). I need mighty motivation, so I choose songs with good bass, rhythm, and fast singing – like I have a coach over my head that whoop me up to keep going. Also these songs fill me with strength and I do not feel any fatigue.

Then I am switching to ‘basic’ exercise. It depends on what I want to focus – legs, backs of arms, booty, inner thigh, core, abs, back.

Abs Workout 10 mins here

Arm Fat 12 mins here

Butt Workout 13 mins here

Burning Colories 9 mins here

Cardio Workout 9 mins here

Thigh Exercises 12 mins here

Legs Workout 10 mins here

*I do a lot of challenges, get your inspiration from here *

For this purpose I prepare the next dose of songs. If the exercises are intensive and hard I prefer to continue to listen to the sigers mentioned before. But if I do something less burdensome I bet on Nicki Minaj ( Black Barbies, Super Bass, Muny, Gun Shot, Young Forever ), Rihanna ( Consideration – inspired post here, Woo, Needed Me, Desperado, Pose, Numb, Phresh Out The Runway ), Bruno Mars ( 24K Magic, Uptown Funk, Billionaire), M.I.A. ( Paper Planes, Bad Girls ), Yo Gotti ( Down In The DM, Rihanna ), Niykee Heaton ( Bad Intentions ), etc., etc. I bet on the funny, good-sounding songs.

I do my ‘basic’ workout for about 20 minutes when I don’t have more time or after a heavy training.

Similar training I do 3 times a week ( I am talking about a heavy, 40+ mins workout ). This includes a variety of Tae Bo and Zumba videos that I find on YouTube.

Tae Bo – highly recommend. There are various videos with interesting exercises. There are short and long sessions, with focus on different muscle groups. Most importantly, it can be practiced at home smoothly. You need a little space, desire, water bottle and a towel.

Tae Bo Full Body Fat Blaster 50+ mins here

Tae Bo Full Workout Advanced 30 mins here

Tae Bo Body Shape Upper Body 20 mins here ❤

Tae Bo Ab Burner 10 mins here ❤

Tae Bo Butt & Lower Body 10 mins here

Tae Bo Punch Out 8 mins here

Zumba also is my favorite, considering how much I love to dance. The movements are close to the Latin dances that are just amazing.

Zumba Dance Workout For Beginners 18 mins here

Zumba Warm Up 5 mins here

Soca Dance 25 mins here

Latin Dance Cardio 25+ mins here

Brazilian Booty Burn Workout 10 mins here

Zumba Dance Workout 3+ mins here

For me is difficult to find interesting videos. In most cases I am freestyling these songs on my own – subscribe to my YT channel and have fun with this playlist.

Plus, new favorite – P I L A T E S

This workout is dope, try it here

After all the energy, burned calories and sweat, it’s time for another stretching sesh with which I end my morning workout.

If you use any app like S Health it will be great too. It will follow your activity and will calculate your burned calories.

Hope this was helpful. If you have any Qs ask me in the comments below, also share with us your workout routine.

XOXO,

MOI

Rossye – founder and writer of ‘Life with Rossye’ | Annie – editor-in-chef | Read more here

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What To Eat Whilst…?

Wha’ gwan sweetie?

After a long and busy week, I finally have some time for you cuz I missed you. For quite a while I was working on various projects. I have a lot of ideas for new and cheeky posts, I am constantly shooting and editing photos, maintaining all social accounts … Basically, I am trying to combine many things – time for family and friends, school, preparation for exams and my upcoming prom ( to be honest my mommy deals with the last one), social networks and …. no time for me. I feel quite tired sometimes, others I’m super energetic and I want to do many things, but also those I-dont-want-to-do-anything times come and I just want to lie down, read an inspiring book or watch a funny movie ( currently obsessed with Sex and The City ). However, I managed to steal a few minutes in which I wrote these lines, aye!

Today’s post represents my suggestions for healthy snacks between meals. We all spend most of the day out – office, school, university, business meetings with clients, etc, etc … A casual morning breakfast often is a cup of coffee and a croissant from the nearby bakery. Sounds delicious, right? But what foods do we take then?

If you work in an office certainly you have at least one of these machines in which there are all kinds of unhealthy delicacies. And certainly quite often you buy something from them. However until lunch or dinner there’s so much time … you have to distract hunger somehow, right? Yep, I feel you. So, I have prepared a few suggestions that might help you in those moments when hunger is stronger than you.

1. Fruits – tasty, easy to store and rich in variety of vitamins. I most often pick to school apples, bananas, oranges and tangerines. You can select your favorite fruit that will always be there for you, to save you, hehe.

2. Vegetables – may sound a little strange, but why not? The first place takes the carrot, which is rich in many vitamins and helps improve vision. It is time for us to become bunnies, shall we?

3. Nuts – of course, nuts are convenient, delicious and very filling. I recommend to take a handful of hazelnut / almond / walnut. Choose your favorite nuts, put a bag in one of the drawers in the office and save it for a rainy day.

4. Dried fruits – my favorites are apricot and plum. Quite often I eat 2 or 3 at 10 am, which saves me till lunch.

5. Oatmeal cookies / einkorn sticks – look for them in the booth with diet products. They are extremely healthy and filling.

6. Granola/ musli bars with fruit and chocolate – again located somewhere around the dietary stands, super delicious, easily transportable and storable, they’re always welcome when hunger is knocking on the door.

Well these are my ideas for snacks between meals.

I hope that my ideas were helpful. Tell me what you love to take to work / school / university? Next time I will share with you what’s my breakfast in the morning that keeps me full for a long time.

Rossye – founder and writer of ‘Life with Rossye’ |

Annie – editor-in-chef | Read more  here

FOLLOW Life with Rossye: Facebook | Twitter | Instagram | Pinterest | BlogLovin’| Snapchat – rossyeptr