Copyright © 2017 Alex Liska. All rights reserved.

Wednesday, April 24, 2013

Sample Clean Breakfast For Leaner More Visible Abs

Are you doing everything you can to develop a stronger core and more visible abs?
If you are already going to the gym on a regular basis, performing ab workouts 2-3 times a week and keeping up with 2-3 cardio sessions a week but still don't have visible abs or you simply aren't seeing the results you want; TRY THIS BREAKFAST! I know it's only one meal idea, however, it's your first meal of the day, so why not start with wholesome clean fuel???:)

Try scrambling 4-5 eggwhites, 1 whole egg (season with salt, pepper, herbs) ... i use "i can't believe it's not butter" to lightly grease my frying pan. Cook on medium/high and cover for a few min and turn to low heat... remove the cover and add a splash of milk and scramble up your egg/eggwhite mix. I added in a slice of fat-free cheese. Serve with a side of sliced tomatoes and 2 pieces of brown toast(I added some peanut butter to one toast and a slice of fat-free cheese to the other toast)

For males, i suggest a higher protein intake for your first meal, so have 8 eggwhites and 2 whole eggs plus 2 slices toast.
For the ladies, i suggest sticking with 4-6 eggwhites, 1 whole egg and depending on how lean you are; 2 slices of toast if you have a lower bodyfat percentage already (under 20%) OR 1 slice if you are at a slightly higher bodyfat range!
Eating clean can be quite simple it's just a matter of getting the right ratios of proteins/carbs/fats at the right time of day, to keep your body strong and energized but still burning fat! :)

Have a great week!!! xo
Alex L. :)

Sunday, April 21, 2013

Realizing My Dreams, One Day At A Time!!

Hey Guys, thanks for stopping by to check out my latest update!!! I hope you are all having a relaxing weekend! Toronto's weather was absolute SH&T yesterday, it was freezing and windy, but THANKFULLY this Sunday has been nice and sunny:) I'm in a great mood and have come to a few conclusions lately. Balancing my passion for fitness, nutrition and getting my adrenaline fix to keep life exciting has always been a challenge for me! I have an addictive personality and can get very carried away with training and dieting to the point where I don't feel like I'm doing enough! I used to over do it with weights, cardio and restrict my diet thinking I'd see more dramatic results... I have also neglected my personal life over the past decade, having been completely submerged and consumed by my dreams of being shredded and super fit!!!!

I've finally reached a happy medium! :) I've been training more intensely than ever before but I also allow myself more rest and relaxation days and I've stopped over doing cardio.. In terms of diet, I eat CLEAN and focus on whole foods and managing my macro-nutrient ratios (carbs around training times, high protein all day and fats from clean/healthy sources in small doses). I'm a lot more in tune with my body now and I prefer to focus on how im FEELING rather than on numbers like weight or bodyfat.
Realistically, working as a personal trainer full time and doing nutrition consults, I can't be doing restricted diets or 2 a day cardio sessions. Not only do I feel it is not necessary, but it's time consuming and feels like a chore. I've been keeping track of my bodyfat, checking every 2 weeks and although I have cut back drastically on cardio and increased my carbs, I'm still steadily shedding bodyfat and still feel really energetic and strong! :)
I have also started to make more room for a personal life!!! FINALLY!!!! This is something I always ignored and lacked. I am in a healthy relationship with someone who understands my vision, what I want out of life and supports me in every way possible as far as achieving goals is concerned; whether they're fitness related or lifestyle improvement goals. As the saying goes "good things come to people who wait" and it's happening all at once for me! I love my job, my passion for fitness and nutrition is at an ultimate high, I finally have a healthy personal/love life and my faith keeps growing more and more each day. If you asked me 3 years ago if I saw myself being where I am today: Happy with my job, on track with my career goals and in a relationship MY ANSWER WOULD HAVE BEEN: "NO" lol but one thing I can say is, even though I fell on my ass time & time again and went through alot of tought times, I never lost sight of what I wanted and I always kept my faith in God and kept trying. NEVER GIVE UP!!!!!!!!!!!!!!!!!!!! Just keep travelling with Hope!! That is the key :)
Have a Great Week Everyone!!! xo
-Alex L.:)