Do you want to take running seriously this Spring? Beginners guide to choosing the right running gear!

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Running shoes Nike,Sports bra Nike, Shorts Nike,  Wireless headphones Jaybird Sport, Long sleeve shirt Nike,

Good morning lovers,

It’s been a long time since my last fitness post, so today I am sharing some of my essentials for running. I love running outdoor during spring. Spring is so special, it’s natures way of saying let’s party. The rain brings the life back to plants and soon it’s all lush green around

                        ” Anyone who thinks sunshine is pure happiness has never run in the rain”

Since spring is all about running for us, we decided to share some of our favourite running essential. If you want to take running seriously then it’s very important to invest into proper running gear. During my days off I like to go for long distance run… 10KM or more. So my feet needs all the support and cushioning to prevent injury and henance performance. Last month I treated myself to Nike Zoom Vomero 11, I am so happy with them. They are perfect for outdoor long runs and give great cushioning and support.

Spring is kinda of in between weather, not too cold nor too hot. So I have to be carefully what I wear. Extra layers might feel comfortable in the beginning but after a mile it could be a burden and slow you down. I am in love with my long sleeve shirt., It’s perfect for almost every weather. During winter I like to wear a jacket over it, but for slightly warmer days just the shirt is enough. It keeps me super warm and dry. The Dri-Fit fabric evaporates liquids super fast, keeping you nice and dry through out your run. Spring means lots of unexpected showers, I highly recommend to use Nike Dri-Fit as it’s engineered to soak sweat and water and evaporate faster.

So all you beginners what are you waiting for? Get your gear and get running!

Wishing you all a happy Easter weekend.

Sita ❤

How to keep your New Year’s Resolution!

 

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Nike Sports bra by Zalando, Nike boy shorts by Nike

Hello February!

I hope everyone survived the goals month. January is never an easy month for most of us. After recovering from long holidays and kicking your first month of the year with new goals could be a bit stressful. Well, the question is; Are you still on it? Today I am making a serious case about surviving post the goal’s month.

To be honest, I don’t even remember how and when it started with me. Initially, It was all about looking for some change and not giving a damn about achieving them. Well, all of that changed quickly since I started writing them down. I guess writing down makes it more hardcore, and means you are freaking serious. Every year we all get the chance to start fresh, set new goals and look froward to new year with new beginnings. I personally love the fact that once every year I get the chance set new goals for myself or push myself to try something new.

Since last month was all about achieving personally goals, I want to discuss about the most talked goal every NY #fitnessgoals. 

Everyone feels guilty after the holidays. Few weeks after NYE the gym is crowded with 2 types of people; 1)The regulars: They are dedicated individuals who always show up no matter what. That’s been said they are a bit arrogant and know it all people. Honestly, you can’t blame them, they are in the gym to get shit done. They do not like to stand around chatting or checking out who is doing what. They mind their business and expect the same from others.

2) Newbie / NYE goal seeker: Well this category is very popular for few days. Haha… Nay, that’s not true, there are exceptions. I really respect people who set their mind into something and really go after it. The regulars do inspire these people but honestly they scare them even more. Few years ago I had to go through this experience as well. The fact is I wanted to be as good as the rest, but I wasn’t. So I had to deal with it. Don’t let them demotivate you, remember you are their for yourself! If you really get intimidated by the regulars then find your gym buddy. Trust me the pressure is really off when you are tagging with someone. Pick a friend who is as dedicated as you’re or else you will end up exhausting yourself trying to push someone who doesn’t give a damn.

After two weeks into January people start loosing their interest and are tempted to skip the routine. After all, we are human and are bound to temptations. So don’t be too harsh on yourself. However, don’t take this as a defeat and consider this a cheat meal and be good. To be honest, I personally don’t believe in a diet. However, I do believe and follow a vegan detox. As I mentioned in my previous post, detox helps me restart and jumpstart healthy habits. Eating consciously with right quantity and interval is the key. A diet will give you temporary results, so altering eating habits and building healthy lifestyle is the life time goal.

I was done with my Vegan detox a few days ago. I am not going to lie, I had my bad days during this detox. However, I am still determined to eat Vegan and have cheat days.

So don’t quit, you got this!

Sita ❤

Queen of all Yoga poses! Shoulderstand or Salamba Sarvangasana

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Hola!

Hope everyone is ready to kickstart this week. Well, I am feeling extra excited after my holidays. Last 3 weeks were amazing and obviously it went by super fast.

Today I am talking about mother of all asana; Shoulder Stand or Salamba Sarvangasana. B.K.S Iyengar referred shoulder stand as the Queen of Asana or Sarvangasana. In Iyengar’s own words (book of yoga) ’Light on Yoga’ “The importance of Sarvangasana cannot be over-emphasised. It is one of the greatest boons conferred on humanity by our ancient sages. Sarvangasana is the Mother of asanas. As a mother strives for harmony and happiness in the home, this asana strives for harmony and happiness in the human system. it is a panacea for most common ailments.”

Do you know what Sarvangasana actually means? In Sanskrit, Sarva means “all” or “entire” and Anga means “organ” or “body part.” Translated, it means “full body pose” because of its benefits for the whole body. Since it helps the entire body you ca not ignore the benefits from this pose. In fact Sri Dharma Mittra states that “some yogi’s only do this pose,” and it can be held from 30 seconds to 30 minutes. So Sarvangasana is cure to all: from common cold to constipation.

Here are some of the positive effects of Shoulder Stand:

1) Answer to thyroid imbalance: This pose is proven to balance thyroid and hypothalamus glands. It brings blood to the thyroid and parathyroid, helping them properly secrete hormones.

2)  Strengthens the heart and lungs: Due to the inverted position, it reduces strain on the heart. It gives the heart a break from working so hard and helps to oxygenate the lungs. This pose has positive effect on people suffering from asthma, bronchitis and throat ailments may get relief.

3) Soothes and calms the nervous system: Sarvangasana is an answer to people who are easily irritated or prone to anger or nervous breakdowns. Daily practice of Sarvangasana will stabilise and make you less reactive to life’s circumstances.

4) Reduces constipation: Because of the inversion and change in gravitation the bowels move freely and constipation is relieved.

5) Activates throat chakra ( VISUDDAH): Shoulderstand is also practice to activate our fifth chakra. This chakra is associated with creativity and self expression. When this Chakra is open, our negative experiences can easily be transformed into wisdom and leaning.

6) Treats insomnia: Practicing Shoulderstand promotes deep sleep and therefore help cure insomnia.

7) Reduces wrinkles: Did you know that Marilyn Monroe was a yogi and practiced Shoulderstand daily? Well, Due to increased blood flow to the face, wrinkles can be reduced.

As with many yoga postures, there are contraindications.

  •  People with high blood pressure, detached retina, glaucoma, hernias, cardiovascular disease, cervical spondylitis, and/or slipped discs should not practice shoulderstand.
  • If you have or have had a neck injury, seek advice from an experienced yoga teacher before beginning to practice shoulderstand.
  • Avoid during pregnancy.
  • It is advised that women avoid inversions when menstruating.
  • To receive similar benefits in a more restorative way, try placing a block under the sacrum to elevate the hips above the heart for Vipartita Karani (or legs up the wall)

How to do Shoulderstand:

Place the heels of the palms at the small of your back with the fingertips pointing up towards the ceiling. Lift the legs up high into the air into Shoulder Stand.Move the chin away from your chest, pull in through the belly and tuck the pelvis under. You want the ankles to be stacked above the knees, knees above the hips and hips above shoulders in one straight line.Exhale to release the knees back to the chest and slowly roll down the spine. Keep the knees in and slowly rock side to side.

Note: Shoulder stand is considered to be an intermediate to advanced pose. Do not perform this pose without prior experience or unless you are performing under the supervision of an experienced instructor.

Some of you who know me personally know that I practice yoga in the morning before stepping of the house. Shoulderstand is one of the posture that I will do every single day. It has personally helped me in many ways. Hope you guys are inspired to practice and get on that mat everyday. Girlies, If you have no experience and are still curious to practice, then feel free to write to me. If I get few responses; I might invest my time and do a beginners guide to this pose.

Stop, Drop & Yoga.

Have a great week.

S ❤

Vegan Cream of Tomato soup!

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Cleansing is a well known trend in the wellness industry. During this short period you avoid all processed foods and eat whole plant and less cooked foods. Well, I have tried this cleanse almost a year ago. And it really works. This is the best way to get rid of toxins from your  body and jumpstart fresh. If you feel exhausted and tired all the time, easily catch a common cold. Than it’s the best time to start this cleanse. In few weeks it will boost your immune system and give a fresh start.

Well on that note, I would like to share my favourite 5 minute vegan cream of tomato soup recipe.  This delicious and fast recipe is all need to know during a busy week as well as on a lazy sunday evenings.

This recipe fits the following eating habits; Vegan, Vegetarian, Gluten free, Low carb, Paleo, Refined free sugar,

INGREDIENTS

. 4 (375 grams) roma tomatoes

. ½ cup (85 grams) sun dried tomatoes

. ½ cup raw macadamia nuts

. 1 teaspoon sea salt.¼ cup (20 grams) fresh basil

. ½ teaspoon white pepper

. ¼ teaspoon black pepper

. ¼ teaspoon black pepper

. 1 clove garlic

. 4 cups hot water

. Handful of cashew nuts or almonds

INSTRUCTIONS

. Blend the Macadamia nuts in the high blender until smooth creamy texture.

. Now blend the rest of the ingredient with the macadamia paste in the high blender.

. In mean while roast cashew nuts/almonds

. Once it’s blended well transfer the soup on to the pot and boil it for 3minutes and adjust the seasoning if needed.

. Sprinkle some roasted cashew/almonds on the top for the added crunch & flavour.

Note: Macadamia nuts are the most expensive in the market. So if you looking to save cost than replace macadamia nuts to peanuts or do half a cup peanut and half a cup macadamia.

 

Nutrition Information Per Serving

  • Calories: 187
  • Calories from Fat: 143
  • Total Fat: 15.9
  • Saturated Fat: 2.5 g
  • Sodium: 538 mg
  • Carbs: 11.8 g
  • Dietary Fiber: 4.1 g
  • Net Carbs: 7.7 g
  • Sugars: 3.4 g
  • Protein: 3.5 g

Note: This recipe is adapted from healthful pursuit. Check out her page to find more of these recipes.

Enjoy this dish and thank me later. Wish you all a happy and healthy weekend.

Love

Cocolett

 

Don’t dream of it. Train for it.

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Are you surprised to see me twice a week. Well, I am trying my best to post twice a week. Preferably, I would like to make 1 fashion/outfit and 1 fitness/nutrition post a week. Even though I workout everyday, it’s still too much work to make a full post. However, I have decided to get bit more organised and be affair to both my babies.

Well, first of all I would like to thank everyone for your emails & FB messages for following my journey. I have been active for almost 5years and it’s been about 2 years that I have taken fitness & health serious. It’s nice to hear that my journey inspires most of you to get active and be more committed to health.

I work out for the unexpected results and benefits. Working out gives me sound sleep and realises stress. Slogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria. I usually end a tough workout with a hot shower and sauna, but maybe we should be breaking out the colored pencils instead. A heart-pumping gym session can boost creativity for up to 2 hours afterwards

So, day before was my day off and I dedicated the entire day training, shooting my workouts and finally editing and writing all about it. This is my first workout video for the blog and I wanted to be special. I had so many ideas and so much to share. However, I did’t want this blog to showcase what I can do. In fact, I wanted to make this about you. So, here I am sharing my first video for total body workout. This goes out to absolute beginners working out from home.

Push ups

Push ups are the most effective and only excersie that works all the major mascule group at the same time. If you have never perform one of these bad boys than I suggest you start with the modified version of these. And slowly progress to the full push up.

Plank

The plank is one of the best exercises for a toned stomach. Because it works all the muscles in your core it is more effective.

Bench Dip

Ladies, is the best is the best exercise for jiggle free arms.

Floor bridge with leg extension

Strengthens the back, buttocks, and hamstrings. Improves circulation of blood. Helps alleviate stress and mild depression

Squats

If you’re looking for a powerful way to boost your overall fitness and get some serious results— fast— from your workout routine, look no further than performing squatting exercises.

Lunges

Lunges are super easy to perform and work incredibly effective . Lunges are one of those exercises people either love or hate. There is however one powerful reason to love them: they sculpt a lovely tush. They also make your legs incredibly strong, which is a bonus as well.

If you want to challenge your self than switch this sequence into interval training. Start with a easy 20mins run and perform each of these without rest. Finish the circuit and rest for 1 minute.

Hope this helps you get started and reach your goals. Feel free to leave your comments and if you would like to know more.

No matter how you feel. Get up, dress up, show up, and never give up.

Love

Cocolett

The September Issue!

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Trousers by Topshop, White Shirt by H&M, Sunglasses by CelineEarcuff by Topshop, Coat by Lost & Found

Good morning lovers! It’s only Wednesday and I am already back with a new post! Hope you guys had a great start into  a new week. Mine was going just fine until the flowers in my stylist room decided to attack me and bring me down with a crazy allergy. Waking up every morning with a series of sneezes is not funny any more. I really started to think I might have a brain damage.  Thank god for a day off! I am taking a break from my pretty flowers. They are so beautiful that I don’t have the heart to throw them away.  However, I do secretly wish for them to die soon! Well, wish me luck.

Hello September! Fashions most favourite month. I believe I am going to have a best September too. Well, 1st of September started with a bang for me. And this time I am not talking about my allergy! I can not say more, but I promise to share with you at the right time.

What do you guys think about my Ear-cuff? Aren’t they lovely? I am in love with them. I did my casual tuesday with a little bling bling. As I walked from Amsterdam central station to work… everyone couldn’t stop to stare at my ear. Well, who cares. I love them! I needed that little bling for the special day. After having a good day at work. It was nice to take some pictures of my outfit with my dear friend Matilda. We only took 15mins for the picture and we were off for a lovely meal.

Wish you guys a good September!

I will be back soon!

Love,

Cocolett

 

 

 

 

1000 kilometer with Nike plus!

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Good morning lovers, hope you had a good weekend. Well, I am so excited to share my story “1000 kilometre with Nike plus “.

Lately I have been having too many cheat days. So, I have decided to bring myself back to a detox routine. As we all know, first few days are the toughest but I am determine to push through this.  Keep sending your positive energy and comments my way, it really helps and keeps me motivated.

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It’s nearly 5 years ago that I first went on a run using Nike Plus app. A friend of mine introduced  me to this whole new world of running. My first run was bad! I was slow. I didn’t know how to pace myself. I didn’t have the stamina and my thoughts controlled my performance. Most of all, I didn’t know how to control my breathing or right way to breath while running. It took me while to train.

WORD “Don’t practice to get it right. Practice until you can’t get it wrong.” So, that’s exactly what I did. I am not afraid to go out for a run anytime of day or night. I have run through sunshine, rain and winter.

So if you are a beginner runner or interested in getting started? This is what you need to know.

1) Mostly running is an argument between part of you that wants to STOPS and part of you that wants to keep GOING! First few days will be more exhausting because you would be physically and mentally tired. Keep reminding yourself why you started in first place.

2) I have struggled a lot to master the right breathing technique. If your confused and not sure if you have to breath through the mouth or nose? It’s very simple. When we’re running, feeding our muscles the oxygen they need is ver important. So, breathing through the mouth is the most effective way to inhale and exhale oxygen.

3) Last but not least. If you have decided to take running seriously than it’s important you invest into right running gear. I am in love with my Nike Lunar glide4. These shoes have taken me through the mountains of Nepal, snow, rain and sunshine.

Well, this is one of my favourite topic I wanted to write about. So it was hard for me to keep it short and sweet. However, If you need to know more or think I should be writing more specifics? Feel free to Hola at me and leave your comment!

Unless you puke, faint or die. Keep going!

– Jillian Michaels

Have a healthy week!

Love

Cocolett

 

Bad Girlfriend!

 

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Photography: Par Alster, MU & Hair: Rebecca Rockliffe, Styling: Sita Sunar

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Photography: Par Alster, MU & Hair: Rebecca Rockliffe, Styling: Sita Sunar

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Photography: Par Alster, MU & Hair: Rebecca Rockliffe, Styling: Sita Sunar

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Photography: Par Alster, MU & Hair: Rebecca Rockliffe, Styling: Sita Sunar

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Photography: Par Alster, MU & Hair: Rebecca Rockliffe, Styling: Sita Sunar

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Photography: Par Alster, MU & Hair: Rebecca Rockliffe, Styling: Sita Sunar

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Photography: Par Alster, MU & Hair: Rebecca Rockliffe, Styling: Sita Sunar

Leather jacket Zara, Studded Bra Victoria’s secret, Belt Flea market, Goa, Lace bralet Topshop, Skirt Zara, Shoes ASOS

Hi everyone! Hope you had a good weekend. Well, It’s Monday again. And I am ready for another week of new beginning and fresh start! I want you to start your week with a good note. So, here is the editorial we worked on last weekend. I am sure this will bring some sunshine in this rainy monday morning.

We had so much fun working on this photo shoot. The sun was shinning and felt like endless summer in Amsterdam. Well, this look is inspired by Bad girlfriends. So it feels young with a bad behaviour rebelliousness. Since this seasons fall & winter trends are full of surprises. I decided to give my own twist to a traditional rock & roll girl. Still… Leather and more leather is always a YES!

Hope you guys enjoy the pictures.

Love

Cocolett