Nutritious and healthy breakfast for low carb diet!

This breakfast totally fits a low carb diet!
As it contains loads of protein and only fruits, which is natural source of carbs and sugar and our body needs them!
It tastes delicious and also fills you up!

There is only Greek yoghurt and coconut milk mixed with some Casein Whey Powder (chocolate flavour),  a bit of lemon, strawberry and some nuts.
I prefer using Casein Protein Powder as it gets really creamy and tastes like a desert!
If you eating this as a pre-workout meal, you can add some banana, just to get the power for your workout!

A bowl contains: (about 300 kcal)
- 4 table spoon of 0% fat Greek yoghurt
- 100 ml of coconut milk
- 1 scoop of casein protein powder (or any whey powder)
- few drops of lemon juice
- 6-8 medium strawberries
- some nuts (keshu, walnut etc)


Enjoy! :)

Amazing tri-set to gain nice glutes

This is one of my favourite exercises when I am having a leg day. This will make your glutes really nice and curvy!!!

This tri-set consist of:
-leg kick with straight leg
-leg kick with bended knee
- leg side raise

The 2 leg kicks will hit your bottom and top part of your glutes muscle and your hamtsring as well.
The side raise will hit your outside part of your glutes.
You can perform this exercise on the floor but if you wanna challenge yourself a bit, then do it on a bench, forcing the core and arm muscles to do some work as we have to maintain the balance more.
 If you are a gym experienced person you might need to use some resistance, so an ankle weight would be perfect for that. (You can find adjustable ankle weights, making sure that we can always increase the resistance).
Make sure you are always having a nice and neutral back!!!

Do from all the 3 exercises 10 reps. So each set will consist of 30 reps/ leg. Repeat this 3 times.

If you keep doing this exercise at least twice a week you will have nice glutes!