Posts tagged WEIGHT LOSS
Easy Stir & Fry

They say that the feeling of abundance in life, does not come from what we own, but from things that we enjoy doing. True. A walk in the park, reading a good book or cooking a delicious meal can all bring some joy to your day.

Today I chose the last one. I always find joy in cooking.

This is so simple to do, it literally takes no time. I had some left over lean beef fillet in the fridge from a couple of days ago, and did not want to let it go wasted ( you can use fresh meat instead). I thought of a couple of fresh ingredients to add to it and that was it!

The veggies add volume and flavour to this meal and little calories but many nutrients.  On the other hand, you get the consistence from the meat. Very balanced and delicious.


1 fresh red pepper

1 fresh courgette

3 mushrooms

Some sesame seeds to sprinkle over

150 – 200 grams of leftover/or fresh meat – can be anything you prefer

2 teaspoons of coconut oil

For seasoning you can use all the spices you like. I like chilli and sea salt. 


Chop all the veggies. I like to cut the courgette in ribbons using the peeler, just like in the image below.

Heat the pan with the coconut oil.

Throw in the meat and cook it for a minute, mostly to reheat it as it is already cooked. If you're using fresh meat, it will take a few more minutes.

Remove the meat from the pan and set aside for a bit.

Add all the veggies and leave to soften for a minute or two.

Add the meat back and season and mix until it all marries nicely.

Taste it before you serve it to make sure your taste buds like it enough. Feel free to use your own seasoning potions.

Serve it in your favourite plate and sprinkle with toasted sesame seeds and more chilly.


IRON – vital for the production of haemoglobin and myoglobin in your blood.

VITAMIN B – a range of these vitamins are necessary for the functioning of your brain cells and nervous system, healthy skin, hair and nails.

VITAMIN C – this vitamin fights the free radicals (cancer cells), improve connective tissue, helps in healing wounds and strengthen your immune system. Helps to the absorption of the iron from foods.

As always, thank you so much for reading and hope you have enjoyed this blog. If you do, please share it with your friends if you think they may like it too.

Stay awesome!


An image worth 1000 words

This is Giovanni, my client and friend. There is not much to be added, since these images speak for themselves.


I would add WILL POWER, DEDICATION, FOCUS and CONSISTENCY. All of which are his attributes.


Before he made up his mind to take the big step and change his lifestyle, Giovanni was never a fitness enthusiast. He did not exercise at all, he enjoyed his cakes and sugary drinks every day.


When he approached me for help, his overall body fat was 35% and the scale showed 104kg. Five months later, he was 32 kg lighter and his overall body fat dropped to 17,5%.


These are just numbers we used to track his progress, but the most amazing part is visible for everyone to see.


Not only that his physical appearance has changed, but his overall physical condition, explosiveness, strength and stamina have improved dramatically since we started this journey together. Not to mention his health.


It is amazing what you can achieve when you really want to.


I am incredibly proud of him and rarely have met people with the amount of will power and mental strength that he possess. To me, he is a true inspiration for everyone and especially these who may struggle with getting rid of extra weight.


The most amazing thing that happended, was not just the reaching of our target but the fact that he sticked with it until this day.  It now takes no effort on his part to eat well and be active, it has become a habit. A habitual behaviour is a lifestyle. 


This is the result of SUSTAINABILITY and CONSISTENCY to whatever is that you chose to do. If you can sustain it, you can be consistent, which in turn will give you long lasting results.


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" Marietta I could not have done this without your help. You are my guiding spirit. Everyone is shocked with my progress and sometimes when I look at these pictures I cannot even believe it myself. Your attitude and positive influence through continuous support and proper training, changed everything for me. Thanks to you my whole life changed. I have become more confident, happy, healthy and energetic."

" Marietta I could not have done this without your help. You are my guiding spirit. Everyone is shocked with my progress and sometimes when I look at these pictures I cannot even believe it myself. Your attitude and positive influence through continuous support and proper training, changed everything for me. Thanks to you my whole life changed. I have become more confident, happy, healthy and energetic."

Believe that anything is possible.

Stay awesome!

Before and after

I was asked a few times, by both friends and people that don't know me that well, how I managed this in just over 1 year and a half. And I said I will think about it and write it down.

The bottom line is body transformations are about inner transformations. If you have made an internal agreement with yourself that you want to change for the better, and that's an honest decision, then the rest will come easy. Whatever showed up along the way, I kept an open mind.


By that, I mean that I had to change my mind. A lot.


I changed my mind about what comes first – not the job, the bills, the washing up, the kids- it was me. I must come first.


This is the same as, when you go on a plane and they go through the safety procedures,  and they say in case of emergency landing put the oxygen mask on you first, and then your child (or whoever is traveling with you and you are responsible for). Why is that?

Because if you die, they have no chance to live.

For all you givers out there - if you want to show love to anyone, start with yourself first.


I changed my mind about what eating food is – it’s not an act of boredom, a consolation prize, a nervous breakdown, escapism.


It’s also not something to forget about.


Food is fuel to your body. Do you forget to fill up your car? (or top up your oyster…Doesn’t it suck when that happens?!) You can’t run on empty, and you can’t put the wrong stuff in. You also can’t overfill the tank. I think you get it. Things will break down.

Hunger builds gradually. Like the fuel light in a car, it goes orange to warn you.

Cravings are sudden and sharp. Red line. They are not hunger. Cravings are impulses potentially trying to show you that you need some kind of food. Or something...Don’t ignore them, but don’t run to the corner shop and buy a bag of sweets either.

Listen to these, see if they repeatedly show up at certain times of the day, of the month, learn what they mean. Ask someone you trust. Then drink some water and wait for your meal time.


Eat at the right times, the right amounts and eat what works for you. If you don’t know what that is, find out.


I changed my mind about asking for help where I know I am limited – I didn’t know what to eat and I didn’t know how to train.


I asked my sister (fitness nutritionist) to make me a food plan and I asked my friend (personal trainer) to help me fit into this red dress.  It really is as simple as that. Then they said yes, and I ate what I was supposed to and I showed up at all my training sessions and worked as hard as I possibly could. Every single time. Many times, I would say to Joe I can only do one more rep.  He would say no, go for two. And then I would change my mind, override us both, and do three.

For each of us, changing our minds is a very personal affair. But there is something in common:

it takes one moment of clarity to look at yourself, see where you are, decide what to do about it and do it. If you’re not ready, look into that. What’s holding you back? You will find eventually, that nothing is.


If you are looking for some magical pill, it doesn’t exist. Or for something or someone to come along and read your mind, it’s not going to happen.

Then I lost some weight, I fit nicely into that red dress.

More importantly,  I could see that I can enjoy prepping my food and that I actually enjoy training hard. And that I wanted to take it to the next level.


And so I did. I went to a competition, just because I thought this body has been through a lot, it does pretty much everything I ask it to do. So why not take this hard worked body to the stage...


It was tough it hurt in all sorts of places, it took a lot of resources. And it was all worth it. Will I do it again? Any day.


I just need to make up my mind on what the next level is. Loading….




The red dress

The red dress

7 weeks in

7 weeks in