How to make your own Exercise Program

   Hello again, today I like to talk about something that I have struggled all my life. And of course, I'm not the only one. It's about losing weight and getting more toned/fit. So I think that now I finally found something that will work for me.

  I do not want to buy any fitness programs or diet programs that cost money. Why? I don't believe that it will work for ME. Because I'm lazy and I do not like to do something that I may not like (exercises).  I know that your health is something that is worth every penny but if I'm going to pay then I want like personal trainer who will go to the gym with me (basically my personal babysitter :D) not some workouts and diet on the paper. So what's the point to buy the program if I'm going to change some of these workouts.  So if you are like me :D then try it. And if it doesn't work for you then I'm sorry that I couldn't help you.


Before I start explaining what might help you  I want to make clear that I am not a professional trainer (sadly). I found it there, Everlast Nutrition

   So the first thing what you need to write down is your goal. What is it?

Losing fat? - You need to be at a caloric deficit
Gaining muscle? - You need a surplus of calories
Get more toned?

• So if you have decided what is your goal then you have to keep it simple.

   Also, think what have you done past that didn't work!

 I have tried millions of ways to find my own suitable program.   I did Jar full of Exercises what I do like. That kind of thing is fun for me and makes me want to work out. I also tried like 90 days workout,  :D I wrote down on the A3paper workouts what I like to do per week. 3 - muscle training 2 - yoga days and 1 HIIT. So I hoped that I will workout 6 days a week.  Well, I did it like 2-3 weeks and then I found out it was too much for me.

   What do you like/dislike in terms of exercise?

 This is one of the reasons why I wouldn't pay for some of these fitness programs. Because if I dislike some of these exercises it will not motivate me to do it again and then AGAIN I have failed myself. So it's better for me to make a list of exercises what do I like. Then I will select 8-10 workouts what will I do that day.

 Do you like lunges, push-ups, planks, squats and so on.

 So then you have to figure out what do you dislike. Do you have any injuries? So you wouldn't hurt your back/knee/hand...

   How long should I work out? How often?

 I don't have much time to workout because I started blogging again and I love it, so I want to spend more time for that. Then I have a little son, of course, he takes a lot of my time :D  Then I also cook and clean. Fun stuff... :D I am trying to manage my time effectively.

 So I took more realistic plan for myself, 3x per week. If you have more free time then you are lucky and maybe can work out 4-5 times per week. 

 1 hour is enough for me. It will not overwhelm me that now I spent 2 hours training and I'm so tired and so on.  This is your journey, it will take some time. I have learned that I can't get my "dream body" overnight. I have tried so many diets and I believe that you have done it too. Like crazycrazy diet.  Military diet, cayenne pepper diet, cabbage diet, 3day-, 5day-, 7day diet. :D There are sooo many diets. I have to accept that it will take time. You have to take baby steps first, when this is in your routine it will go smoothly. 

•  So do you workout 3 days per week? and 45min to 1h? Think what you can definitely do.

This is ideal for me. 

 5 min warm-up 

40 min workouts (8-10workouts, or even more)

1. Hard exercises first
2. Multi-joint exercises
3. Single-joint exercises
4. Stretching

15 min cardio

• Try to train each muscle group at least once a week. But do not over train it either. 

   Where will you train? What equipment do you have access to?

 Of course in the gym you have more options. But that doesn't mean you can't train at home. If you have access to the internet you can watch some group workouts on the YouTube. Sometimes I do like one-hour BodyBlance, Zumba, Dancing, Core workout ... There are so many options.
 If I have time I would love to go to the gym, but I also live in the countryside. :D

   Intensity

 If you are training with lighter weights it will give you more muscular endurance. But if you are training with heavier weights then you will gain more muscle. Choose the right weights for yourself. When you feel that you can do harden then switch it up.

 If you want muscle growth then you should do 8-10reps (heavier weights)
 If you want to lose weight then do 15+ reps
 If you want strength then do 3-5reps but you have to lift very very heavy weights.

• Do the most challenging exercises first.

    Four components should be in Your Exercise Program

1. Type of exercise (What do you LIKE)
2. How often per week do you exercise
3. How long are you going to work out
4. Intensity 

It's all about keeping it simple. There are no miracle pills or short getaways. It's your journey and it takes time. But you will learn so much about yourself, how strong you really are and how beautiful you are. :) So YOU know that you can do it.

How to shop in AliExpress - on budget

Hello my darlings, so I was wondering what should I write today. I want to write something that I absolutely love, and it is shopping. Sometimes I'm really frugal and do not wanna spend much money on me, because we have a budge, how much we are going to spend on food, fun, clothes, dates etc.. Shopping gives me satisfaction. I can't help it, I love new things.

 When I didn't have a family I was spending so much money on something that I didn't need, I had clothes with the price tags still on. But now I feel that I know how to shop. I will spend my money clothes that I feel like I really need and can wear more than one outfit.

  I purchase fun stuff and some clothes from AliExpress because it is cheap and you can find good quality pieces also. It just takes little bit more time.


   What is AliExpress?

   AliExpress is one of the world largest online store. Well, we can't say that it's like really a store because it is a platform that connects millions of sellers and consumers.
 AliExpress also is a Multi-Language site. You can select: Russian, Portuguese, Spanish, French, Indonesian, German, Italian Dutch, Turkish, Japanese, Korean, Thai, Vietnamese, Arabic and Hebrew.



   Is it safe?

   I have been shopping there like two years now, and I haven't have any problems. Like all my orders have come nicely. Of course, I know that there have been some problems with the items that didn't come and they didn't receive money back. I will talk about buyer protection also, these friends of mine they didn't use buyer protection so that's why they didn't receive their money. But I think that's why you need to choose the right shop and product. If you love one dress then you should keep looking because there are more sellers that offer you the same dress.

You can see that the same sweater
has different prices.

   AliExpress has a buyer protection, Everyone who shops on AliExpress receives the following guarantees.
1. Full refund if you don't receive your order. When your order does not arrive within the delivery time promised you will get the full refund.
2. Full or practical refund if the item is not as described. So, if your item is significantly different from the seller's product description, you can return it and you will get the full refund or you can get a partial refund and keep the item.

So how does the buyer protection works?
1. Contact the seller, if your order hasn't arrived within the promised time, or it isn't as described.
2. Open a dispute and to make a refund, if you were unable to resolve the problem with the seller, you can submit a refund request by clicking Open Dispute. 
3. Escalate Dispute to AliExpress, if you are not satisfied with the seller's solution, you can escalate a dispute to AliExpress.

One of the most important TIP is to check seller's feedback from his buyers and product description before ordering. 

   What can I buy from AliExpress?

 Well, you can buy almost everything. Like seriously it has almost EVERYTHING.

 I personally do not like to buy makeup from there. Because I have sensitive skin and I want to know what do I put on my face. I will do the post about - Buying makeup on the budget -

 I also do not recommend buying jewelry. Okeydokey, I know that there are so many beautiful pieces and sets. But I just watched a documentary about Chinese factories about how do they make it. And some of these pieces can be toxic. Because they may consist lead or cadmium. If you buy jewelry you should test it. You can buy lead tester online or from building workshop.

 You can find so many clothes, I bet you will be on that site forever. Even wedding dresses. I think that I will find definitely a good deal on my wedding dress from there. Just you have to look feedback. Also, you can find feedback from YouTube. Just search AliExpress hauls or makeup, wedding dress etc.

Alway look feedback

 Party/Wedding decorations are really cheap and popular. When you buy these kinds of things from your shop, where do you think they buy it? Of course from China. So I recommend buying straws, balloons and all cute stuff from there. If you shop there you will see what is worth to buy there and what is not.

 I do not like to spend more than 15€ on some item, it's my limit. Of course, everybody has their own limit. But sometimes I see there is a 25€ dress and I think that I can get a 25€ dress from the store and I can try it if it suits for me. But if there is a 5-10€ dress that I also like then I will buy it, because if it doesn't suit for me I can give it away or sell it.

  How do you pay?  

 Currently, you can pay using Visa, MasterCard, Western Union, Qiwi and bank transfer. There will be more payment options in the future.

 But it is really easy to pay there. You have to select the item what you wanna buy, then you have to choose the method how do you wanna buy.

  Where my item arrives and when?

 When you make your account then you have to write down your address (if you do not want your home address then you can write your nearest post office).

  All courier services and shipping fees are set up by suppliers. They can choose from following express shipping options:
UPS, FedEx, DHL, TNT, EMS, TOLL,e-EMS, ePacket, China Post Registered Air Mail, China Post Air Parcel,  China Post Ordinary Small Packet Plus, HongKong Post Air Mail, HongKong Post Air Paracel, Singapore Post, Swiss Post, Sweden Post, Russian Air, Special Line-YW, DHL Global Mail and S. F. Express. - Shipping fees are automatically calculated on the basis of weight, size and volume.
 

 Delivery time varies depending on country and courier service. For information regarding the delivery time you can directly contact the supplier. To contact suppliers you have to click "Contact Now" button or the "Chat Now" icon in the Supplier Details section




So I realllly approve AliExpress :D It's fun and cheap, you will find everything like I said before. I have tried eBay, Amazon, Alibaba. But AliExpress is the one that suits for me. ''

Much Love!