Hi My Fitness Friends, I had a wonderful day, got a lot of vitamin D. Do you know vitamin D is so important for immune system and body needs daily sun rays exposure to produce vitamin D? Most probably the reason cold and flu happen more often in the winter is not cold weather but lack of sun rays which corresponds with less vitamin D production and weaker immune system.
So, I packed a lot vitamin D, hope it will last even in the winter 😉
Yesterday I did just 20 minute workout but it was high intensity interval training which burn fat 🙂 and made me sweating like crazy (still hot weather in Sofia, Bulgaria).
Set your timer for 24 intervals, 40/10, 8 exercises, 3 rounds
1. Jump squat
2. Plank left-right jumps
3. High knees
4. Active rest – Renegate row
5. Donkey kick (I’ve never seen anybody do this, I think it is MY exercise lol)
6. Burpee without push up
7. Jump Forward – Backward
8. Active rest – fast push up – must be easier for you version, for me it is from knees, buttock low
Now is the season for figs, I love them soft, juicy and overripe. I ate 600 grams (21 oz) fresh figs after the workout and Martina (our cat) wanted some. She doesn’t really eat fruit but she likes to lick my coffee mug, queer cat. In our house we don’t drink water from a glass, because if you leave a glass, Martina drinks water from it. Only bottles, she doesn’t know how to drink from a bottle, yet…
Guys, a note about fruit – it is a perfect food. BUT 600 gr (21 oz) is a lot and I usually don’t eat that much fruit, only during the summer. Fruit contain fructose, which converts into sugar by the liver. Eating that much fruit urges liver to work hard. One more thing – if you try to lose fat, limit fruit to 1-2 per day. Once you reach your desired goal you can eat more fruit. During the period you lose fat eat more vegetables like greens, peppers, carrots, tomato, cucumber, cauliflower, zucchini etc.
Questions of the day:
Do you get regular sun rays exposure to produce enough vitamin D? How you manage this in the winter?
How much fruit do you eat?
This summer I had more than 30 beach visits (my native city, Burgas, is located on Black sea coast). I seldom stay more than an hour and most of the time I am under an umbrella because I get sun burn quickly, but I have at least 15 min straight under the sun rays time. I plan to catch sun rays even in the winter but I am not sure how to do it, because in Sofia temperature falls under 0 degrees Celsius (32 Fahrenheit), and often under -10 Celsius (14 Fahrenheit).
It will be awkward and suicidal to undress arms up to elbows and try to catch sun until arms become violet (I don’t tolerate cold at all) lol
Guys, any ideas?