Living an athletic life is not easy. There are many compromises and sacrifices to be made and it takes a great portion of any elite athlete’s time if they decide to train professionally. But in my day to day life, I have learned to manage all the hard aspects with a little bit of fun which involves working out on my own, preparing and eating healthy meals/drinks, as well as going out in nature to recharge my energy.
In my previous personal blog post I introduced Karate and outlined some facts about my professional trainings. In this blog however, which is also a vlog, I will be sketching a picture of how my personal lifestyle looks like. I wish to inspire other youth, most especially girls to take notes and do the same. It works for me, so why not you? By making these few small changes in your day to day eating habits, you will quickly start seeing and feeling the benefits of healthy eating and a diet full of fruits and vegetables. I am not a vegetarian, with respect to those who are, but I try to incorporate a healthy balance of meats and greens.
Day 1 – Mahta’s Daily Routine
In the video I’m sharing below, you can see that on Day 1 of my daily routine I have decided to show you my favourite smoothie blend, which I usually make in the mornings, pre-workout and consists of the following.
- Chia Seeds
- Almond Milk
- Pineapples (Optional)
- Your Protein Powder of choice (Optional)
Go ahead and mix all the ingredients into a blender in the order outlined in here! I came up with this blend due to the nutritional values of each ingredient used, but any change is entirely up to you, there’s no particular guidebook and I generally don’t wish to follow rules for these things. It completely depends on you preferences, personal taste and food reactions. But you should know, all sorts of berries, especially blueberries as well as kale are loaded with anti-oxidants that have detoxifying effects in the body
not to mention great for the skin too!
I should also note, I encourage everyone to use honey in place of sugar (brown sugar is okay too). That is because natural/raw honey is nature’s gift to us. It has antibiotic properties that helps the immune system fight off infections. And chia seeds? Don’t get me started on these. Three words: Anti-Oxidants, Omega-3 Fatty Acids (great for brain function) and Protein (building blocks of muscles). You can’t have too much of any of these contents in your body. No wonder it’s a super-food!
Make sure to pour in almond milk first, and honey last. A cup of milk but preferably almond milk would do. Two teaspoons of honey would give you the perfect mixture. Make sure you moisten chia seeds 5 min in water before pouring 1.5 teaspoons in the blend. You can also add your protein powder of choice to this smoothie, but I decided not to. I usually choose between chia seeds and protein mixture to avoid an overly heavy blend. Once blended and done, go ahead and enjoy the drink! You are now energized and ready to start your workout routine as I’ve done below (watch here).
Are you a fan of Greek Yogurt with Fruit? Well I am! That’s why I decided to share my favourite recipe that you also make on the go or for breakfast as bonus. Some days I decide to have oatmeal, other days, this yogurt blend that you can watch here! I call it, “Mahta’s Yogurt Berry Blend” and it’s super nutritious, tasty, as well as easy to make!
As the name suggest, it’s a mixture of Greek yogurt, blueberries, strawberries and pineapple slices (optional). You can decorate the final mixture in the bowl with oats, more blueberries and strawberry slices. I’m getting hungry just writing about it. Go ahead, give it a try and you can come back and leave a comment if you wish. Always welcome feedback.
Last but surely not least, I am including some of my daily at-home pre-workout, workout and cool down sessions. Before any workout, it’s very important to stretch and warm up your body to get blood flowing into your muscles, otherwise you will only increase the chance of cramps and a failed workout. It’s definitely not recommended. As for me, since I use my legs a lot in karate, I mainly focus on improving the flexibility in my legs to better be able to kick as high as I can manage. Watch here!
I then go onto focusing on my arms using dumbbells. I also use ankle weights. Working out you core muscles and the abs are also important as a kata athlete. It helps with maintaining balance and stability. Then it’s time to put on my gloves and footwear to practice some kicks and punches on the bob dummy. He hasn’t seen a single day without getting beaten, but for a good purpose of course! Lastly, always make sure to cool down!
Day 2 – Mahta’s Daily Routine
Now onto Day 2 of my daily routine. In this section, I am sharing with you a different breakfast preparation which I’m sure is more common but just as nutritious as the previous one. Watch it here!
- Hard Boiled Eggs
- Green Peppers
- Goat/Cottage Cheese
- Sliced Tomatoes
- Plate of Fruits (per choice)
- Sliced Cucumbers
- Whole Wheat bread Toast
- Lettuce Stem
Slice and set all the ingredients onto a place and enjoy your healthy and protein-rich breakfast. I usually pour a bit of olive oil (healthy unsaturated fats) and sprinkle some Himalayan salt on my tomato slices. It’s an absolutely delicious combination and very beneficial for your health. Himalayan salt in particular has many health benefits such as balancing blood sugar, pH levels and mineral status level. Also it helps keep the body hydrated and getting rid of toxins. These are just a few benefits, the list goes on!
Today’s workout sessions is much more fun and enjoyable. I decided to ride my bike around the neighborhood in the near-by park as well as forest close to my home. The weather was spectacular, 23°C with a perfect, slight breeze. Watch it here! Going out into nature is very important as this helps to increase your overall vibration and gather all the good energies given off by the trees, flowers, wind, sunlight and mother Earth. My family loves to walk to the forest routinely and we love to picnic in park often. I also enjoy playing soccer and badminton with my sister too.
During the day, we usually drink tea together as a family. It’s our family tradition and we never miss a day going without tea. But over the years, we’ve learned that all tea are not equally beneficial for health and some provide long-term health benefits more than other, such as green tea, ginger tea, and turmeric tea latte.
For today’s blog post, I decided to make my favourite, ginger lemon tea. The recipe is simple but powerful. Watch it here! Slice ginger and lemon, pour boiling water over them in a tea pot and add 2 teaspoons of honey. I also added a green tea tea-bag which you can do also. It’s up to you. All these ingredients are super-beneficial. Green tea has powerful anti-oxidant and anti-cancer agents. Ginger contains gingerol which has anti-inflammatory and antioxidant properties. It is also great for soothing the stomach and solving gastronomic issues. This drink works as a remedy for flu and colds. It specially helps soothe the throat if you’re having cough or sinus issues.
Finally, we come down to a fun bonus drink I added to the video. It may not be as nutritious as other recipes I shared but very delicious indeed: the typical hot chocolate latte with cinnamon. I love the warm-comforting effect of cocoa on my taste buds. It always makes me happy. Simple but effective. Watch it here. I always drink my hot chocolate in a special cup which has the words “Always wear a crown” on the front. Suitable, eh? I have a matching small plate which says “Queen of Everything” on it. As you can see in this video.
And the book that I’m currently reading in case you’re wondering from watching the video? “The Alchemist.” This book should be on everyone’s reading list. Highly recommend it. Very motivational and life-changing indeed.
As an added BONUS, I’m going to give you guys the ultimate recipe to a not so “secret” drink, but one that not many people know about. It originates from India and it has many medical benefits, not to mention very tasty to say the least.
Turmeric Tea Latte / Golden Milk Recipe:
Pour 1 cup unsweetened almond milk/coconut milk into a saucepan, add 1/4 tsp ground turmeric, 1/4 tsp ground ginger (or 1 tsp fresh grated ginger), 1 tablespoon honey, 1/2 tsp vanilla extract, 1/8 tsp ground cinnamon, pinch of black pepper and ground nutmeg (optional) to the mixture. Bring it to steaming, just below simmer. Stick with a whisk until blended well. Pour into a cup, let it cool a bit, serve and enjoy!
Now enjoy the video below and make sure to write down any ideas you liked. You can always do the same and also add your own unique recipes to the list.
By yours truly,
Mahta – Miss Teen Newmarket 2018