Something Sweet!

It happens to all of us. That sweet tooth comes around, and we crave something sweet.

  • Forget candy, grab some delicious fruits and berries. 
  • Add some organic peanut butter. (Or even better, almond butter). Sprinkle some cinnamon or organic honey on top to enhance the flavour further! 

Welcome to healthy snacking!!

Food for 3 days, in 35 minutes!

So i get home at 8:00 p.m. from a long day of school & gym, and realize I’m going to be insanely busy for the next few days. What am I going to do about food? Here’s what i did:

  1. Boil water.
  2. Boiled a dozen eggs (5 minutes)
  3. while eggs are boiling, I start cooking meat. I chose organic grass fed ground beef. I made patties with them (in Latvian: “Kotlets”)
  4. Eggs are done, remove only eggs, not the water, now add a whole head of broccoli and cauliflower. This should take another 5 minutes. 
  5. While veggies are getting a quick steam, I even chop up all the things i will need to juice in the morning, further saving time!
  6. Veggies are done, remove them, not the water, and boil some butternut squash. (5-7 minutes)

Bam! Food for 3 days, including breakfast! In addition to eggs in the morning, I will also have sliced tomato and avocado. Also, for snacks I always have a bag of almonds with me, and some fruit.

You want that dream body? All it takes is a little planning ahead! We all get busy, so adapt and overcome! 


Steak lunch, for $9 dollars, in 9 minutes.

See this big beautiful NY Striploin Steak, that would normally cost about $30+ dollars in any restaurant? Well you can make it yourself, for $9, in 9 minutes.

NY Striploin Steak at your local butcher: $7 dollars
Fresh Asparagus: $1.99 

  1. Boil water 
  2. While water is boiling heat pan with coconut oil. 
  3. Put asparagus in boiling water, & awesome steak on pan. 
  4. Cook each side of steak for about 2-3 minutes. 
  5. While steak is cooking, chop up garlic and mix with a bit of olive oil. 
  6. Strain asparagus. 
  7. Chop up finished steak (after letting it sit for about 2-3 minutes first!) 
  8. Put steak & asparagus on plate. 
  9. Drizzle olive oil and garlic on everything. 
  10. Add salt accordingly. 

Steak lunch, for $9, in 9 minutes. Boøm.


So what SHOULD women be doing for fitness?

In my last article Hot Yoga, Jogging, & Pump-Classes: The Monstrous Misconception of Effective Training for Women I talked about what women shouldn’t be doing. Again, individually there’s nothing wrong with all those above-mentioned activities, but as complete fitness regime, they don’t even come close.

“So what SHOULD women be doing?”

Weight training:

30 - 45 minutes a day, 4 days a week

When I say weight training, I don’t mean those silly machines where you clench your thighs together, I mean weight training. Squats. Deadlifts. Pushups. Pull-ups. The real stuff.

[If you’re about to say “But I don’t want to get big arms, or to become muscly,…” please reference the article above.]

Also, you should be lifting heavy when you do these exercises. If you can do 20 reps, and your eyes aren’t about to pop out of your skull, the weight is too light. Your rep range should be from 5-20. But that means, when you get to the last few reps, you can barely complete the set, and you are screaming and fighting to finish!

“Yes, this is supposed to be hard!”

I’ve written a few beginner weight training programs that are great for both men AND women. Need a place to start? Check out my 3 Days a Week Beginner Program



“I do about 45 minutes to an hour on the Elliptical.”

“I jog for about an hour everyday.”

Yet you still don’t have your dream body. Weird. So what should you be doing?

Like going for that long jog, music on, and feeling free? Great. Do that once a week. The rest of the week should consist of wind sprints and interval training.


  • Measure 100 meters on the road in front of your house
  • Warm up, jog the distance a few times, then stretch out
  • Then sprint the 100 meters, and walk back.
  • Repeat 5x
  • If your heart rate is still very high by the time you walk back to the starting point, take an extra 30-seconds to recover.

Training like this will burn more calories than 40 minutes of jogging, and sculpt your legs and buns beautifully. Get the results you want!


Interval training

  •  Similar to the wind sprint, but measurement of maximum expenditure is based on time, not distance. i.e.: Run at a high pace for 2 minutes, jog and recover for 1 minute.
  • If this is too difficult when you first start, then walk during the recovery time.
  • Again, this kind of training gets your heart rate much higher than simply consistently jogging for 40 minutes.
  • Also, the explosiveness of sprinting activates so many more muscle fibres, burns more calories, and overall sculpts a beautiful body.


Bringing it all together

So finding a good mix between weight training and effective cardio will be the first towards getting that dream body, getting awesome results. What’s the next step? You guessed it. Diet.

If your diet doesn’t compliment your workout regime, then don’t be surprised when you don’t see the results you want. How should you be eating? Well that’s another article, but read my vBK Crash Course on Eating Healthy to get you started.


Running to the gym (and back) in the a.m.

I only live 2km away from the gym, but the short distance allows me to run at top speed both ways.

Forget the cold. Forget that it’s dark out. When you’re out there on the road alone, while the whole world is asleep, you feel like a badass.

So be a #badass!!

Am@zing a.m. workout! Squats & Shoulders!

started with 15 mins of mobility work & warm up.

  • 10x sets of squats. 
  • 4x sets of handstand pushups, super-setted with back extensions (“prehab” for lower back following heavy squats!)
  • 4x sets Front lateral barbell raises, supersetted with rear delt rows. 
  • lastly, 3x sets multi-tier dumbbell drop sets for lateral raises. *ouch*ouch*!! (angry birds! Hahaa!!)
  • That’s it! The whole workout (including the warm up &mobility work) was completed in 50 minutes! 

Now a solid breakfast, super juice, and I can begin my day.


#PaleoLunch ideas.

Eat Salad everyday, it will make u skinny!

Asparagus? Cook it up coconut oil & garlic!

#PaleoConfession I sometimes miss sandwiches! Solution? Tomato+avocado turkey wraps! (Hormone-free & organic). Top off with Dijon mustard!

Still serving food on plates? Try serving lunch on cutting boards! Pork chops marinated in sliced apples, garlic, & olive oil.


Doing a ‘lil extra

Eating healthy & exercising are everything. Here’s something a little extra that will help you in a big way!

Every morning I drink a teaspoon of turmeric spice and a teaspoon of bee pollen.

Both are am@zing for your immune system. Turmeric is especially good for inflammation. Just google all the health benefits of both! Tasty? Not so much, but this is doing that ‘lil extra!