A Quick Christmas Interval Workout to Burn Those Holiday Treats

December 15, 2015

Hooray! It’s Christmas time… which means, tis the season for all those cookies and treats at Christmas parties. Plus, tis also the season for being super busy with all the events in your calendar, which leaves little to no time for your workouts. However, it is still very important to keep up with the healthy habits we work for so hard during the rest of the year.

If your situation is like mine, the holidays usually involve spending extended time back home with my family which means away from our home (from my equipment) and from our go-to gym. While there’s nothing better than seeing the family, keeping my body challenged and moving makes me happy, as I am sure it makes you happy too. #endorphins

Therefore, today I present you with a quick but effective Christmas Interval Workout that is designed to be done anywhere using no equipment. This workout will get your heart pumping and work your entire body. You can tailor this workout to the amount of time you have at hand. Less than 10 minutes? Do 1 round…it’s better than nothing. 15 minutes? Do 2 rounds of the circuit. Over 20 minutes at hand? Do the circuit three times. Continue Reading


Christmas Baking: Healthy(ish) Linzer Cookies

December 13, 2015

Happy Sunday dear friends!

There are a lot of things that I love about the holiday season.  The down time, the decorations, the lights, the christmas songs and the food.  Baking is one of my favorite holiday traditions. I love creating delicious sweets and treats to share with my friends and family.  Out of all the baking that I do, I have one recipe that I look forward to more than all of the rest.  Hello Linzer Cookies!

You know why I love linzer cookies? How could you not love something that is just so cute? It’s cookie-art, I tell you. Two thin hazelnut shortbread cookies sandwiched together with a berry-chia jam and topped with powdered sugar definitely gets my vote. Continue Reading


The Ultimate Holiday Gift Guide For Health And Fitness Lovers

December 11, 2015

Happy Friday!!!

If you’ve anything like me, you’re all full of Christmas spirit and cheer! I just love the holidays!!! Growing up, this time of the year was very different for me. Summer Christmas is just not the same and I always felt sorry for Santa, sweating like a pig with all that velvet under a 40C weather. Poor guy!

But despite the heat, Christmas was always a time to spend with family and loved ones. I used to love helping my grandmother in the kitchen to prepare the big feast! I also always helped her pick gifts for everyone. She used to say I had this talent for knowing what people love. So, this week I decided to put my “talent” to the test and round up the ultimate gift guide for fitness lovers. These are either things that I already have and LOVE or that I would love to get this Christmas. #hinthint 😉 If you are looking for a present for your mom, husband or a best friend, these are great gift suggestions for all age groups. I picked gifts that are intended to generate great healthy experiences, not just nice things to have, because the gift of health is the greatest gift of them all!!! Believe me, I know this first hand…after having stayed over a week sick in bed, I’m putting an even greater value to my health these days. 🙂

So…let’s get started! Continue Reading


10 Training Myths: Part II

December 9, 2015

Hey there!

I just love this time of the year when you can just feel the festive mood in the air. When in doubt, just hit the Christmas market!

But before we get ready for all the holiday cheer, I’d like to get back to the training myths we were discussing in this last article. Today we will continue with the last 5 myths. Continue Reading


Give Thanks With A Kale and Pomegranate Rice with Roasted Pumpkin

November 26, 2015

Happy Thanksgiving dear friends!

As you probably already know I’m not technically American, but I did grow up with American traditions being that part of my family is from the U.S. and that I studied at the American School in Rio. So yeah, I like to take part in this holiday. 🙂

Plus, I welcome any occasion for giving thanks and being grateful for all the blessings in my life. As I have mentioned before, gratitude can really transform your health and life! If you don’t believe me, I invite to listen to the great master Deepak Chopra, as he discusses this subject in this article.

Anyways, back to the Thanksgiving recipe subject…I decided to present you today a great recipe that you can quickly whip up as a side or as a light dish to eat in the days following Thanksgiving, to keep things more clean after the feast. 😉 I know Thanksgiving is all about the bird (AKA the turkey) but being that I do not eat turkey, the sides are my thing. I think a lot of meat-eaters would agree with me too. Continue Reading


10 training Myths: Part I

November 24, 2015

Hi all,

I usually follow up with my clients the day after our sessions about how they are feeling and last week one of them started explaining to me how her muscles were still burning 2 days after the training because of the “lactic acid” in her muscles. I’ve heard this over and over again (this whole lactic acid story) so I thought it was time to set the record straight. Of lactic acid and other training myths that people still believe in. So today I’m starting with Part I of the most common training myths I’ve heard or saw until today. Continue Reading


Fall in A Bowl: Healthy Carrot Soup

November 22, 2015

Happy Sunday dear friends!

Fall time for me is all about warm dishes as a contrast to the cold weather outside. I adore soup, it can be so nourishing and warming on a cold night. Don’t try to make me eat soup during the summer time though, unless it’s some cold yummy Gazpacho like this one. Make a batch on a Sunday and enjoy it all week long. It can be a great easy peasy dinner for a busy holiday time. If it also has the official orange color of fall, all the best! 😉 Continue Reading


A Quick Guide To Santorini

November 20, 2015

Happy Fri-YAY!

As many of you already know, Tore and I went to Greece in October. Even though we have been married for a while, we hadn’t yet gone on a proper honeymoon. So, when the time was right, we booked a trip to Santorini, in Greece. It was our first time in Greece and we have both fallen in love with the country and the people. Every one we met there was so incredibly nice, the scenery was of an indescribable beauty and we came back home feeling like we had just been living in a dream. And we actually kinda were. For so long I had dreampt of going to Santorini and all those Pinterest images just kept my dream more and more alive. So, thank you to Tore for coming with me and being hands down the best travel companion I could ever ask for. Here are some of the things we did and saw on the beautiful island of Santorini. Continue Reading


Prepare for the Fight: An Advanced Interval Training Circuit

November 18, 2015

Hi all!

Today I’m sharing a circuit training for fighters. For over 2 years now, I have been working at Munich MMA, a great martial arts studio in Schwabing, in the center of Munich. If you are looking for a friendly ambiance with professional and prepared instructors, you should come to join one of our courses.

I am continually learning a lot about martial art disciplines and am always trying to find exercise combinations that meet the preparation needs of the fighters who train with me: power, strength and resilience. In my opinion, a fighter shouldn’t use only the classical machines we find at most gyms and fitness studios. Those are great for body builders, but they can be the worst enemy of athletes, especially if the sport you practice needs multilateral abilities from different situations (grappling, BJJ, MMA). A machine guides you through a range of motion that is limited on the angles of the movements and the amount of force applied. As a fighter, everything you do is constantly changing. A fight or a sparring is never the same as the previous ones. The opponent never reacts the same way. I believe functional training with free weights, kettlebells, Bosu, elastics, free body exercises, suspension training, etc… are the best way to really assist the body in developing more balance, while improving the power of the core and recruiting more muscles to work together, hence reducing the possibility of injuries. Continue Reading


My Version of a Vegan Macro Bowl

November 15, 2015

Happy Sunday dear friends!

Today I want to talk to you about my obsession with foods in a bowl. To be honest, this all started at my favorite neighborhood restaurant: Tushita. If I could I would go there every single day. But, since my budget doesn’t really allow for lunches out every day, I’m constantly trying to re-create all of that rainbow goodness in a bowl at home. Continue Reading