Senada Greca

Those who like to urinate must do Kegel exercises Pinch off easy to follow

Good Morning 🥰

Now Workout Time 🏋️

Full Body Workout - Total body, every muscle burner!
This is one of my go to circuit workouts. Typically 1 time a week. 12-16 reps x 3 rounds is great, 4 rounds is even better
Lateral lunge to reverse lunge with shoulder press.~~
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Full Body Workout - Total body, every muscle burner!
This is one of my go to circuit workouts. Typically 1 time a week. 12-16 reps x 3 rounds is great, 4 rounds is even better
Plate squat swings.~~
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Chicken Salad Lettuce Cups - this is a MUST try! Delish! For all my recipes.
+ access NEW ChaIIenge - 45 days to your transformation 💪
Such a delicious and easy way to get your protein and nutrients. Instructions:
chop up 3 eggs (or egg whites)
1 avocado
1/4 onion
0.8 - 1 lbs chicken, pre-cooked
3 large spoons of Greek yogurt
Romaine lettuce leaves, washed
fill with mixture and top off with hot sauce (per preference)
Enjoy 😊~~
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Abs Workout - Tighten up your core. Straight out of the Reset ChaIIenge.
First time ever we’re offering a PREMIUM option for the chaIIenge where you work closer with me 🫶 Limited spots.
Don’t skip targeted core training. I did 12-16 reps x 3 sets
Weighted hands crunches with alt leg raise.~~
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Reminder of this simple formula, NOT the only formula, but for simplicity purposes, follow it and you WILL get results.
Here’s more formulas:
1. Eat less = lose weight (lose both muscle and fat)
2. Eat less + move more = lose weight FASTER
3. Eat at maintenance (the same as you do) + move more = lose weight
4. Eat at maintenance + strength train = build muscle and lose body fat
5. Eat at maintenance + strength train + move more = build
muscle and lose body fat faster
I can go on with little tweaks here and there, but you catch the drift :).~~
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Wall Split Stance RDLs - How to set up and perform correctly. Which exercise do you want me to cover next?
Wall Split Stance RDLs are an incredible exercise for your glutes and hamstrings. Performed correctly, these will crush your glutes in the best way possible.~~
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High Protein Chickpea Soup - Great for Meal Prep, Quick, Super Easy, on a budget and DELICIOUS vegetarian anytime, recipe... breakfast, lunch, dinner or snack. Packed with antioxidant greens and protein.
My go to when I don’t have much time to meal prep. Feel free to add another protein like chicken.
Less than 5 mins to prep, 15-20 mins to cook
- 250g Kale
- 4-5 garlic cloves
- Olive Oil
- chili flakes, oregano, salt to taste
- 16oz water
- blend well and pour into a large pan
- 2 large spoonfuls of Ricotta
- 900g chickpeas
- Boil on stovetop on med heat, 15-20 mins
- add more Ricotta or other cheese to preference and enjoy by itself or with toasted bread.~~
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The most underrated hack that burns calories while you sleep: muscles!!! But most women chase treadmills, not strength. So if you want to shed pounds, lift weights! If you want quality longevity, lift weights! If you want to reduce risk of all sorts of diseases, lift weights!~~
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