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Eleni Tingherides

Eleni Tingherides

Sunday, 12 March 2017 12:03

Girl Power with Evelina Georgiades

Hello again from Vienna!!! I have learnt a lot lately about discipline and the importance of specific knowledge if you are planning to take any sport seriously and making a change. In my opinion, a big part of sports culture is the desire to want to learn more, improve every day and of course share knowledge, experiences and motivation when you can. This is the point of the Tday anyway.

With that in mind and the marathon season approaching (my Vienna Marathon run in April 23rd)  I have recently contacted a woman that I didn’t know too well, but whom I  wanted to meet and know  much more about. As I have also said in my older articles, I do admire and respect people who cross lines, break out of their comfort zone, have will power, love life, and are active and passionate.  

It’s the perfect timing during preparation for this year’s run to get as motivated as possible and not forget why I am doing this; so I decided to get tips and learn more from a more experienced runner than me. I love to learn and exchange tips too!

My inspiration this time is Evelina Georgiades, she is from Limassol and she is a Marathon Runner who has a lot to share….  It takes a lot of dedication and self-discipline in order to finish a full (42km) marathon so I want to hear all about it. 

Meet… a talented, passionate and very motivated sports woman.

evelina stadium

 

First of all let me tell you that like most of us, she has a day job, works as Director of HR in one of Cyprus’ biggest law firms and the reason I mention this is to point out that- No she doesn’t have plenty of time, her days are full and stressful as most of us and yet when your spirit is on fire and you want to achieve something, there are no excuses and no lack of time.

Her love and passion for running began at a very young age. During her high-school years, she became a member of the national team, running for Cyprus in the 400m and 400m-hurdles, and breaking national junior records (both in Cyprus and Greece). However during university years she couldn’t combine studying with training and as she told me ‘It left a huge gap in my life and I believe I went through a period of depression at the time’. I entirely understand the feeling…. Once a runner always a runner! Especially for the sake of your soul.

 nothing is impossible to a determined woman quote 1

I was never a distance runner, as I had been sprinting all my life (and science also suggested that I was born a sprinter) but while I was still in Glasgow during my PhD, a group of colleagues who ran recreationally urged me to join them. I liked the idea of being outdoors and getting fit again, plus the social aspect and in 1999-2000, I started running again. Small distances to begin with, max 5km, and building up gradually. I was slow and out of breath quickly, but I persisted. I ran my first official 'race' in Glasgow in 2000 - the Women's 10km. My aim was under an hour - I managed it by about 10 seconds.’

That was back in 2000.  After her return to Cyprus although she was involved with sports due to her role as a Director of the Cyprus Olympic Committee, running took a back seat again.

 

‘I took up running again a few years later, having re-established contact with an old friend and ex-champion distance runner George Loucaides, who is, in my opinion,  the leading distance running coach in Cyprus. I was running purely for fun, participating in 5km and 10km races and enjoying the social aspect of the sport very much. I joined the Dromea running club and met many others who shared my love for running'. Dromeas Racing Club Cyprus

The turning point came in 2015, when after a series of events in my personal life, I decided to register for 2016 London marathon. It was the greatest challenge I had ever set myself up for, but I had come to a point in my life where I needed a significant goal to work towards. Having never run more than 10km, the task of completing 42+km was huge and daunting. The decision, however, turned out to be the best I ever made in my life...’

 

 evelina marathon

 

Respect!!! Not only because she succesfully did it but also because she was never a serious long distance runner and yet she did it (Hint, Hint) 

It is undoubtedly not easy to dedicate an important amount of time and energy from your life for training, feel every muscle of your body aching, ‘compete’ among thousands of people who have the same target as you, run for hours and surpass your inner abilities to ultimately cross the London Marathon Finish line…. I say it is all WORTH it!!!

 

Why?  It is a sign of a personal success and a feeling of a true accomplishment.

 

Throughout the duration all I could think about was how I would feel crossing the finish line. The happiest girl in the world is the only way I can describe how I felt when I crossed the line! Absolute euphoria’

So true a very strong emotional moment indeed I must admit too... and as they say.... There will be days that you don’t know if you can run a Marathon – There will be a lifetime knowing you did.

evelina metal

 evelina haily

Picture Above: With the LegendHaile Gebrselassie, (retired Ethiopian long-distance track and road running athlete. He won two Olympic gold medals over 10,000 metres and four World Championship)

 

What was your motivation?

‘My motivation was and is always the same: running makes me feel good. Simple. It takes away the stress, it keeps me fit, it has introduced me to some of the most amazing people, it provides me with a sense of achievement. It's part of my life. ‘

 

Training for a marathon requires DISCIPLINE. I cannot stress this enough. You need to be disciplined with your training, your nutrition, your social life - everything. Weekends are focused on long runs, so no late nights. Training during the week needs to be accommodated around work. Completing each week's training provides you with a great sense of achievement. Seeing the mileage creep up gradually - the same. Completing my first half-marathon as part of my training was amazing. I could then run half’s easily.  My longest run before the marathon was 32km. I knew once I had completed it, that I could do the full marathon. Once you have run 32km, the final 10km seems like a very small distance indeed.  

 

Do you follow a special nutrition plan?

I did not follow a specific diet. I believe I have always been a healthy eater and firmly believe in a varied, balanced diet. I made sure I was hydrated for my long runs and refuelled appropriately afterwards. I tried the energy gels during the longer runs but my system just could not get used to them. In the end, I ate 'jelly-babies' during the actual London marathon, as I could tolerate them better!

 

What is your advice on Running shoes in your experience?

I have worn Asics running shoes for as long as I can remember. I visited the London store many years back and did a running test to establish which shoe is the best for my running style and gait. I have special custom-made insoles to minimise jarring to my knees even further. 

 

The Tday note: Do not underestimate the value of a good pair of running shoes. Not all runners have the same running type and shape of foot. Long distance surely requires the appropriate shoe for your type. There are two kinds of runners the ones who has too much pronation (whose foot rotates too much while running) and one who has insufficient pronation (whose foot barely rotates inward when running). I am an big Asics fan too.... www.asics.com

 

What is your advice to new runners?

New runners: take it step by step and set realistic goals so you don't get disappointed. Start by walking/jogging, and then gradually increase the time you jog/run as opposed to walking. Find yourself a running buddy - it's always better if you have someone to motivate you. Join a club. Dromea is now my running family and provides the best support network I could ask for. Dromeas Racing Club Cyprus

 

runnnnnnnnnnnnn

Thank you Evelina for inspiring us even more and for taking the time to basically tell us to go out and get it.If you really want something you surely can achieve it, whatever that is, and it’s the best feeling in the world! As long as you start. This is how it all started for me too.

The TDAY Note2: P.S. other than all the above benefits of challenging oneself, running helps you reach that fitness level we are all working hard for. 

 

*Here is a personal favourite tune on my playlist Queen - Don't Stop me Now!!!!! Love them!!!!! 

 

HAVE a greeeeeat and well spent TDAY!! xxx

Thursday, 12 January 2017 14:27

Lets Get Form-ed Active Now

Hello from Tday ‘Favourites’ again...It has been a while without much inspiration but I am back with the new year with my favorite findings, obsessions, inspirations, stimulations and my new year resolutions. 

In my favourite list this month are those 2 super duper stylish and cool young girls from Cyprus, Mara and Agni…. Those girls caught my attention some time ago due to their fun personalities and unique sense of fashion.

They are childhood friend, they seem to love life and enjoy every day of it and good for us they took their passion for fashion and fitness and turned it into a business. Yei!!! 

form girls

How much I love to hear about talented people using their imagination and knowledge to create something new in our much-loved island of Cyprus, especially when it comes to fitness related subjects; I will always get thrilled and support if I can. 

F for FORM ACTIVE WEAR 

form Logo

Mara lives and work in London and Agni returned to Cyprus; what they realised is that our Island is getting more and more into the healthy and fitness lifestyle so they discovered some of the best premium active wear brands from around the world and with their personal taste and know-how, will distribute these brands to some of the elite gyms in Cyprus. How much we needed that… The collections will not only include active wear but also the coolest accessories and everyday outfits.

fit face bag

The brands were introduced in Nicosia last month in a pop up event at the ‘GYM’ and were almost sold out. We can’t wait for the new arrivals soon….

Form Active Wear brands include, Heyhollasnaps, Lilybod, SixtyNinety and more coming soon!!!!

  form Marissa FIT FACElily bods danibonnorbags formsixtyninety art geo leggings

 

 

lily bod uk pipper

WELL DONE GIRLS AND THANK YOU FOR MAKING OUR DAYS LOOK COOLER.... 

The TDAY Note: And let me remind you that physical exersice is the best gift for yourself, your mood, and your future. Exercise

  • Improves your mood
  • Exercise combats health conditions and diseases
  • Boosts energy 
  • Makes your heart stronger 
  • Promotes better sleep 
  • Helps with osteoporosis because it strengthens muscle and builds bone. Studies have shown that resistance exercise increases bone density and reduces the risk of fractures.
  • Healthy looking body and mind 
  • And many many many more...... choose something that exchites your soul and start today

gym logo

The Tday Note 2: I do know some of the exclusive gyms you can find them soon but I can’t say anything yet…  I will keep you posted I promise! For now you can get a sneak peek on the social media on instagram @form_activewear and on Facebook @ Form Active Wear Facebook

For any inquiries please contact on This email address is being protected from spambots. You need JavaScript enabled to view it. or agni@formactivewear 

Monday, 27 June 2016 10:41

Ace- Sports Lifestyle

One of my favourite brands this week must be the new cool Kid on the block-  Ace. A Cypriot brand of course,  and me as  a 100% sworn summer girl couldn’t resist but trying it out... and i am loving it!!!! 

me tennis

Ace is the traditional beach racket with a twist. It comes in two weights to choose from according to your body type and the Air Pocket’s innovative design makes it the best anti-vibration system found within a wood racket.
This system allows vibration ripples to spread evenly throughout the body of the racket upon ball impact, increasing stability and maximizing its playability performance. Minimizing the shock impact allows the racket to mimic the movement of the arm and the agility of its natural functions, optimizing your game and increasing precision levels at any point during game play.

details about the racket

They are super light so my arms don’t get tired easily, with a professional grip with a comfortable fabric for a faster and more competitive game.       

The rackets are handcrafted in Cyprus and Greece, they come in 3 super colours, a canvas bag and your tennis ball selection approved by the International Tennis Federation. 

Ace rackets

 

If all this sounds too technical I get it. Just consider a beach tennis game as a great way to stay fit this summer. A good racket is a must of course to keep you going, a good partner and a good mood. In my case it goes without saying that you'd be in a good mood anyway after all the adrenaline rush of an intensive game instead of doing nothing all day.

Beach Tennis is a killer cardio workout. Not only does it do wonders for your cardiovascular system, it also tones your leg muscles, works your shoulders, biceps, and triceps while you're at it. Not to mention the super tan!

So get off your sun bed and start playing….. Summer tunes to get you in the mood 

The TDAY note: Playing Beach Racket has many health benefits. First of all running on the sand takes more muscle power than the roads, with less impact. Plus, it gets your heart rate up quicker, guaranteeing a more intense workout. ACE Game playing regurarly of course can also:

  • Increase aerobic capacities.
  • Lower resting heart rate and blood pressure.
  • Improve metabolic function.
  • Increase bone density.
  • Lower body fat.
  • Improve muscle tone, strength and flexibility.
  • Increase reaction times and last but not least you get to meet more people!!!

 

You can get your racket at www.aceplaymore.com and selective shops all over Cyprus. Follow ACE on social media for more news and playground updates on Instagram: aceplaymore and their facebook page @Ace PlayMore

Have a Playful TDAY!!! 

 

 

Thursday, 23 June 2016 17:49

Eat Good Feel Good With Alexia Potamitou

I am sure that said it before that one of the reasons I created this website is to have the opportunity to meet, write about and introduce people I admire.

I admire them for what they do, what they might have achieved and people that are inspirational to me relating to a good and better life.

Today I would like to speak about someone I have known for a while but never got the chance to sit and discuss further with, even though I have always wanted to, due to her admirable and successful work as a dietician.

I can say with confidence that she is the perfect example and a reflection of her job, as she has an amazing and energetic personality combined with an incredible body that got me to notice her in the first place and wanted to know more.

Her clients speak very highly of her and so it was time for her to have a TDAY sitdown with me to find out more!!! 

So, meet an inspiring clinical dietician and many more Alexia Potamitou….   

Alexia photo new

Alexia studied Food and Nutrition with a specialisation in Dietetics, in the United States of America. She earned her Master's degree in clinical dietetics and had worked in several hospitals in the area of Illinois, Missouri and Arizona. She specialised in gastrointestinal diseases and only just recently earned her specialisation in childhood obesity as well. Impressive? Told you…. There is more…

She is an active member of the American Dietetic Association as well as the Cypriot Dietetic Association and has presented several nutritional topics in Cyprus and abroad.  One of her main interests are in 'diet and cancer' and 'emotional eating’ really popular topics, unfortunately, over the past years.  

She is passionate about exercise, the good life and cooking… LIKE ME!!!!

Alexia Potamitou Beach

And last but not least she is the author of the book 'now we can eat without guilt!' The book in available in bookstores since November 2012.

So after telling me all about her notable career I wanted to know more… and I am sure many of you might have the same queries.

What is the best type of food (nutrients) to consume before we exercise (eg. carbs, protein, fluids etc)

AP: It depends on the type of exercise really! Let’s say you are going running; you need to consume some amount of complex carbs so that you stay energized throughout your exercise. Also some amount of amino acids for the muscles to stay focused and a balance between potassium and sodium! Of course staying hydrated is also important to work ahead! To cut a long story short I would eat some yogurt with dried fruits and nuts or a serving of fruit with peanut butter or almond butter or even a smoothie with kiwi, banana, almond butter and honey!

Post Workout (or not) Green Smoothie.... Excellent choice: 

  • Kiwi- Spinach- Green Apple - Banana- Almond Milk - Protein Powder (optional) and Ice!!! 

post workout snack green juice smoothie

There are many theories about meat and animal protein combined with exercise. I know that you are a vegetarian, how do you justify the nutritional values?

AP: Yes I have been in and out of vegetarianism for the last 6 years. I do follow a strictly vegan diet and then at times I do add some dairy and fish if I feel the need!

I have been a vegan for 3 years now. I have always believed that our body has the ability to tell us exactly its needs! We just need to be open and listen! I think that it is really easy to take all the protein, B-complex vitamins, iron, calcium and magnesium you need when you make the right combination of food in your meals. My meals and snacks are all about combining incomplete protein so that I do end up with all the essential amino acids and nutrients that I need. For example I eat lots of pulses for protein (lentils, beans, chickpeas, broad beans etc) and I tend to add some carbohydrate with it. Lentils with rice is  my favourite example of a good meal! That easy! Lentils and rice will give you all the amount of protein that you need and then you add some perfection as I call it ie: salad, avocado, condiments etc.

Is Meat bad for us? 

AP: No! I think that meat became bad because we overproduce it and then over-eat it! So we need to get meat into the market quickly. Unfortunately the way our animals are being raised has changed and we have increased dramatically over the years the amount of meat that we consume.

If we start treating animals with respect and we raise them properly and if we include meat in our diet in a moderate way then all comes in balance! We have intruded the food chain and that has its consequences. You see there is scientific proof that increased consumption of red meat can lead to hyperlipidemia (high cholesterol, high triglycerides) and several types of cancer like colon cancer.

If we try to eat white meat but from a good source!!! Organic chicken or turkey is a good option of meat.

freerange cow

What do you think about milk?

AP: Hmmm! Thank you for this question! In our westernized culture, generation after generation was being brought up with animal based milk! All of a sudden the same kind of milk is just not good for us…I understand the confusion!

A book based a single study together with the trend of vegetarianism has changed our beliefs about milk! So let’s put the puzzle back in place! When we choose milk as an adult we are looking for a good source of complete protein, calcium, magnesium, iron and other smallbut important elements. Well you can’t get those in plant based milk!

Soy milk is my best option if you are lactose intolerant or a lactose malabsorper! Also good alternatives are almond milk, rice milk, quinoa milk or the number oneselling milk after cow’s milk in Europe which is coconut milk although those will not provide you with the goodness of milk.Now let’s do talk about the dark side of cow’s milk! Is it ok to pasteurize and re-pasteurize and re-pasteurize the same milk 5 times? Probably not! Are you confused? Yes! This is the beauty of critical thinking on nutritional matters! Decide on what is that you are looking for in your milk and go from there. Maybe a good source of goat’s milk is a good option or a good source of soy, almond, rice or coconut milk is your option!

milk alternatives

Lately we’ve been hearing that ‘good’ fats are actually good for us and essential, for example butter olive oil etc. What is a good Fat and what is a Bad Fat?

AP:So you might assume that fat is to blame for the obesity pandemic. Actually, fat is only part of the problem. Obesity is much more complicated than just over-eating a single nutrient. Eating more calories from fats, carbohydrates, protein, and alcohol than you burn off leads to weight gain. People who get little physical activity and eat a diet high in calories are going to gain weight as simple as that!!  Of course genetics, age, Sex, and lifestyle also weigh into the weight-gain formula. Dietary fat plays a significant role in obesity. Fat is calorie-dense. It's easy to overeat fats because they lurk in so many foods we love to hate: French fries, processed foods, cakes, cookies, chocolates, ice cream, thick steaks, and cheese.

'Eating too much fat does more than expand our waistlines. Our love affair with fat has helped to trigger an increase in the rates of type 2 diabetes, certain cancers, and heart disease'

Basically, there are two groups of fats: saturated and unsaturated. Within each group are several more types of fats. Let's start with the good guys, the unsaturated fats. Unsaturated fats include polyunsaturated fatty acids and monounsaturated fats. Both mono and polyunsaturated fats, when eaten in moderation and used to replace saturated or trans fats, can help lower cholesterol levels and reduce your risk ofheart disease. Polyunsaturated fats, found mostly in vegetable oils, help lower bothbloodcholesterol levels and triglyceride levels especially when you substitute them for saturated fats. One type of polyunsaturated fat is omega-3 fatty acids, whose potential heart-health benefits have gotten a lot of attention.

Omega-3s are found in fatty fish (salmon, trout, catfish, mackerel), as well asflaxseed and walnuts. And fish contains the most effective, "long-chain" type of omega-3s. Plant sources are a good substitute for saturated or Trans fats, but they are not as effective as fatty fish in decreasing cardiovascular disease. Do keep in mind that your twice-weekly fish should not be deep-fat fried! It is best to get your omega-3s from food, not supplements. Except for people with established heart disease, there is no data to suggest omega-3 supplements will decrease heart disease risk.The other "good guy" unsaturated fats are monounsaturated fats, thought to reduce the risk of heart disease. Mediterranean countries like our country, Cyprus, consume lots of these primarily in the form of olive oil -- and this dietary component is credited with the low levels of heart disease in those countries.These heart-healthy fats are typically a good source of the antioxidant Vitamin E, a nutrient often lacking in American diets. They can be found in olives; avocados; hazelnuts; almonds; Brazil nuts; cashews; sesame seeds; pumpkin seeds; and olive, canola, and peanut oils.

What are the most common mistakes we make in order to lose weight. What is the correct proportion of meals, 3 large meals thought the day or eating small meals here and there along the day?

AP: It is critical to assess our diet first and then decide on small but effective changes that we can make. A 5-10 day food diary will give us a good idea of all the changes that we need to make. Do we have regular meal hours? Do we tendto skip meals? Do we skip breakfast? Which is our stronger meal? Do we eat lots of food? Do we eat lots of sweets? Are we emotional eaters? All these questions are good to be answered before we start out weight loss journey. And then please set realistic goals as to how much weight loss is needed and in how much time. Do incorporate some workout and stay focused! Regarding the daily proportions  It depends on the way of living. Some people have difficulty eating all the time because they are in-between meetings and so they stick to the 3 meals routine when other need to have 5-6 smaller meals. I do not think that the first scenario is worse than the second one even though literature suggest having 5-6 small meals to keep the metabolism going! Truth is at the last European seminar last September there was a wonderful presentation of 2 studies that suggest not suppressing our physical signal of hunger ie eating every 2-3 hours! Whatever you choose try to eat healthily!

Kids and Teenager Obesity who’s to blame what can parents do?

AP: I am writing a book on this matter!! I am very interested as to why we are dealing with increasing numbers of childhood obesity. I am very frustrated as do why we are following this westernized way of living without facing the impact. Please do take the time to make cook at home and sit with your child and eat at least one meal. Do talk about the goodness of our land and our produce. Do go swimming or joking or cycling.

childhood obesity complications

Daily Tips for a healthier you:

  1. Eat to feel good!
  2. Try to eat with your mind and not with your emotions!
  3. Try to cook from scratch
  4. Enjoy food that is around you, food that you know how it is made!
  5. Aim small! Big will follow
  6. Love your body
  7. Exercise every day
  8. Drink a lot of water

get fit have fun be healthy 77226726

The TDay Note: I couldn’t agree more! Things are easier if you just choose to eat healthy and exercise as much as you can.

The TDay Note 2: You can can contact Alexia's Clinic for more at: 11 Kyriakou Matsi, NIKIS CENTER 1st floor 1082 Nicosia-Cyprus.Tel: 22-454663, Fax: 22-493869 Email: This email address is being protected from spambots. You need JavaScript enabled to view it.This email address is being protected from spambots. You need JavaScript enabled to view it.">

You can find more on: www.potamitis.com.cy

Have a Happy TDAY!!! 

Wednesday, 22 June 2016 10:40

The Preferably Pure.Com

I love discovering new things and of course I love sharing them. I am very proud of my island, Cyprus, and I am happy seeing new beginnings. Lately I came across to what I believe is a very unique website absolutely related to my interests in living a good and healthy life and I really felt like sharing it with you! 

www.Preferablypure.com is created by Cypriots and aims to look and find all the cool and new spots in Cyprus. They are discovering new products that can make our life prettier, organic goods and foods and new product recommendations like the new brand BION with a selection of organic herbs and teas, to hair products and unique recipes.

What caught my attention in the first place were the amazingly healthy and super-duper easy recipes. I am a very active person and love good food but I lack imagination…. so listen to this, Preferably Pure offers the CLEAN COOKING CLUB each month, they collaborate with Chef Fivos Kontomeniotis, bringing a new line up of cooking classes to the neighbourhood, especially for clean eaters, vegetarians and vegans!

If you are in the mood for a culinary experience with a group of friends who share your interest in cooking and leading a healthier lifestyle, Chef Fivos Kontemeniotis invites you into his own kitchen, where you can learn about plant based and whole grain cuisine from around the world and close to home, while participating in a 3 hour workshop.

Would love to do that!!!!

I am currently in Vienna so I will try one of the many new recipes for now.  

I am hooked on the Date Butter Spread yuuummm…

Dates not only taste really good but they are super healthy and a great alternative to that ‘something sweet’ feeling. Dates do have calories but are also high in several important minerals including potassium, manganese, magnesium and copper. They also provide significant amounts of calcium, iron, vitamin K and B vitamins, including vitamin B-6 and folate. So It is definitely a better option instead of any sugary dessert.

Date Butter Spread

If you are looking for a healthier option when it comes to sweet spreads, this date butter can be used instead of supermarket shelved marmalades or jams. The kids are sure to love it.

almond and mando butter

1 cup dates – soaked for 10 mins
1 fresh orange juice
1 tsp vanilla
1 tsp fresh lemon juice
orange or lemon rind
Blend all together and put on toast or bread

It is definetely worth it!!!!!!!!!!!! 

As for the eating out recommendations apart from Get Fresh which is my ultimate favourite in Nicosia I would love to try the Cookhouse in Limassol soon. Looks very interesting!!!! 

cookhouse limassol

 

Thank you Preferably Pure and keep up the great work!!!!! 

 

 

 Have a Preferably Pure and Tasty TDAY!!! :) 

xxxxxxxxxxxx 

Tuesday, 22 March 2016 12:02

Ambition, Motivation, Determination

It is that time of year again; heavy winter is nearly gone (at least in some places of the world), the sun is coming out and the mood is definitely changing!

I literally just realised that I have exactly 20 days left until my second 21k half marathon run in Vienna.

I had a lot going on lately and I haven’t trained as much as I am supposed to. I am feeling a bit stressed and to be honest I started having doubts on whether I should cancel it and not go….

Yesterday on my way to the airport to travel back to Vienna, I bought the latest issue of RUNNERS WORLD and reading through it I remembered why I should definitely not cancel my run.

So what is it about a runner running the marathon? Coming first? No of course not! The reality of the marathon is that you will train hard for months for an event that takes place on one single day, for a couple of hours. What if, that day is not your best day and fail your desirable finishing time? It doesn’t matter. I read ‘Don’t Base your Happiness on your finishing Time’ and I couldn’t agree more.  

Completing a marathon is all about winning a bet with yourself, overcome your usual capabilities, your strengths, your inner power, your body AND mind tolerance, feel the sense of competition, reach the highest level of self -satisfaction and adrenaline rush. I will never forget what I felt on the finish line last year (Article -THE VIENNA CITY MARATHON 2015http://www.thetday.com/index.php/sports-and-people/item/17-the-vienna-city-marathon-2015) I cried happy tears even though I was in real pain. I was so proud of myself for being part of that percentage of people in the world who had done that too. 100% all worth it!!!!

  photo mee    

 

 photo

I am starting a training program today: my aim is to start with an easy 5K run for the next few days to let my body and heart adjust and continue with longer distances through the month .

me run train

me danube

The TDAY Tips:

  • Shoes: I am hooked on ASICS Gel Kayano 21. If you buy new shoes wear them on at least one 8km run at marathon pace to test whether you're likely to develop blisters or get sore feet–before it's too late. If the shoes bother you on this run, get yourself another pair.
  •  Clothing: Please don't run the marathon in a cotton T-shirt, even if it's for  charity. You'll run so much easier in real running clothes, such as those made of Coolmax or nylon, than in a suffocating T-shirt."
  • Diet: Carbo-load, don't fat-load."During the last three days, concentrate on eating carbohydrate-rich foods, such as pasta, potatoes, bread, fruit and fruit juice, low-fat milk and yogurt, low-fat treats, andsports drinks, It's the carbs, after all, not fat or protein, that will fuel you on race day.

Here are some of the upcoming Marathon dates near me:

  • Wimbledon Half Marathon – April 3rd 2016
  • Limassol Marathon – April 10th 2016
  • Vienna City Marathon – April 10th 2016
  • Health Race Antiparos Greece – June 18th 2016 (24.4km and 10km)
  • Spetses Mini Marathon 25k island round – October 9th 2016

Inner strength, clear mind and self-satisfaction and all are very important indeed but as well as fit legs and arms, amazing abs and glutes that running gives you is all together a perfect combo! Goes without saying of course that is the best and cheapest psychologist in the world! :) 

love running

P.S Music is super important for motivation. Whatever makes your soul happy…im currently listening to HYMN for the Weekend by Coldplay x Hymn for the Weekend

Change your life your body and mind you can!! xxx 

 

Sunday, 23 August 2015 17:45

Feels so Good to Feel Good!!!

Its always a good time to DETOX

Nothing feels better than feeling healthy, strong and alive feels. Taking care of our body and mind should always be our priority. Why do we need to detox? And why is it so important to always get the right vitamins from good and fresh ingredients?  

  1. Stronger immune System
  2. Remove Toxins from the body
  3. Lose Weight (that is to say, in a healthy, safe and controlled environment)
  4. Slow premature aging.
  5. Improve Skin quality
  6. Restore balance to our body's systems.
  7. Clearer Thinking
  8. Prevent chronic diseases.
  9. Improve quality of life.
  10. Increase energy.

Here are some of my favourite detox smoothies:

THE CITRUS BREEZE:

  • 1 ½ Cups Water
  • 2 peeled oranges
  • ½ Cup Mango
  • ½ Cup Pineapple
  • 1 Banana
  • ICE

Mango citrus juice

THE GREEN MAGIC:

  • Kale
  • Baby Spinach
  • 1 cucumber
  • ½ Celery stalk
  • Fresh Ginger
  • Chia Seeds
  • Flax Seeds
  • Sea Salt
  • Chilli Powder

Celery chia

THE SKIN MIRACLE:

  • 2 Cups Fresh Baby Spinach
  • 1 Kiwi
  • 1 Green Apple
  • Ginger
  • Lemon Juice
  • ICE Spinach Kiwi Green Apple Ginger Lemon

BLUEBBERY FOREVER:

A Perfect post workout drink

  • 1 cup of vanilla protein powder
  • 1 orange
  • Almond Milk (1/2 cup)
  • Some Ginger
  • A full cup of Blueberries!!
  • Plenty of Ice

my smoothie Vanilla prot orange blubberies ginger almond mil

 THE VITAMIN BOOSTER:

  • 1 Apple
  • 2 Oranges
  • 1 Banana
  • Ginger
  • ICE

STRAWBBERY & MINT:

  • A Cup of Strawbberies
  • Fresh Mint
  • 2 Red Apples

I love strawbberies they are loaded with anti-oxidants, vitamin C, vitamin K, potassium, folic acid, calcium, iodine, magnesium, manganese, potassium and healthy omega-3 fats. Studies have found that the high levels of vitamin C and fruit pectin in strawbbery juice helps to activate proteins in our bodies that increase internal antioxidant production and also helps in removing toxins from cells. Vitamin C boosts collagen production keeps your skin young and healthy!!!!!

FNK strawberry apple juice s4x3 lg

LIVER CLEANSING JUICES:

1)The Ravishing Beet Cleanser

  • 2 Beetrots
  • 2 apples
  • Ginger root
  • 1 Lemon

      2)The Orange Cleanser

  • 7 Large Carrots
  • 1 Apple
  • 1 red pepper
  • fresh ginger root
  • 1 lemon

kidney cleansing juice recipes

The TDAY Note: You can always add extra ingredients to all your favourite smoothies for additional taste, nutritional value and thickness:

  • MATCHA powder, provides you with an abundance of antioxidants and amino acids its amazingly healthy and nutritious.
  • Chia Seeds - Deliver a Massive Amount of Nutrients With Very Few Calories. Such as fiber, protein, calcium and magnesium.
  • Protein Powder for a post workout drink  
  • Coconut Water or Almond Milk for a refreshing taste and why not some rum here and there to enjoy a great summer evening!!!

 

The Tday Tip:  Chop your fruits and separate them in small freezer bags. This way you can enjoy a smoothie any time, quickly and of course super cold and refreshing! That way you are not only saving time but your fruits are good for longer!!! (coming from my best friend Tiffany who is a smoothie lover and a new mummy that requires good time efficiency) :))))

 

 

Have an Amazing and Juicy TDAY!!!!

 

Some of the photos were Credits from: Healthkicktips, rawdetox, blenderbros

So who cares if it is usually windy in Larnaca (as it is most of the times), which is the closest beach destination from Nicosia, and you need your ‘sea-therapy', beach activities and adrenaline? Unfortunately yes, it’s usually impossible to waterski in flat water in Larnaca unless it's 7 in the morning or late afternoon. .

However… good news is that we are blessed to live on an amazing island, where you can have so many other options whatever the weather conditions are. And as a matter of fact in that case we loooove windy weather because there is always Windsurfing!!!!!

At one of the most popular windsurfing communities in Larnaca, MARE Windsurf and SUP spot, I went to see a friend and an absolute sea lover… like me!!!

Meet the unstoppable Jimmy Christou...

wind from top

portrait windsf

When you first see him you can tell he is an active kind of guy: you see it in the walk, the styling and of course the year round tan, which really gives him up!

Jimmy started wakeboarding in 1999; he is an amazing snowboarder, and an adrenaline junkie!

Since 2011 he has been hooked on this self-sufficient sport- that needs so much dedication and love,

...On windsurfing!

windsurfing pic closeup

He told me that the addictive part of windsurfing is that every time you go out, the conditions are never the same and this is the real challenge. He compares it to snowboarding as this is also the case …. You never know what to expect.   The learning process of windsurfing is slow in the beginning, and requires dedication and patience, but once you pass the ‘give up line’ it’s the turning point and that’s where the magic starts.

You are on you own, you do it in your own time and pace, and you enjoy your progress every day. He owes this passion of his for this sport to his great and energetic friend George Phantis with the support of Demetris. It’s true that we all need that extra push and motivation to love and get obsessed on a sport.

It’s hard to get bored of windsurfing; the whole experience from arriving at the beach and getting the equipment to sailing in the sea for as long and as much as you want ….

sailing wind 2

It is definitely an incredible full body (and mind) exercise focussing mainly on arms, shoulders, abs and the back.

Don’t forget that you need to be fully prepared of course with the correct outfit to avoid the sunburn in summer days!

For me windsurfing is the best way to enjoy a windy day when you cannot ski. Why not have alternatives since we live on this beautiful island? You don’t need anyone to depend on; just your good mood, and determination.

There is nothing that can’t be fixed by the sea!

winter windsf

The TDay Note: All the outfits, sunglasses and swimwear for almost all kind of outdoor sports can be found at probably the most reputable and ‘funky‘ active shops, located in Nicosia THE THREE SIXTY SHOP- +357 22 465100, 43A Stasinou Street Nicosia. Find them also on Facebook @ Threesixty Street wear store.

The TDay Note2: Stretch, get in the water, grab a board,Knees bent, arms extended, looking where you want to go and just GO!!!!

 

See you there....

 

Have a crazy fun TDAY!!!

 

 

 

If you ask me where I want to spend most of my time in the summer in Cyprus the answer is easy; My kind of paradise will always be somewhere by the beach, with a bikini and barefoot. Cyprus is the ideal place for this lifestyle and today I will introduce to you where I literally spend most of my time in Cyprus.

calm waters

kapparis skis

If you want to water-ski with a professional boat and a professional driver, I recommend you visit Kapparis Water Fun in Protaras!

The owner, Mr. Takis is a professional water-skier himself. He is the proud owner of a MASTERCRAFT Pro Star 190 boat and has amazing teaching skills. But most of all he is very patient whenever I get frustrated.

Takis and his son Alexandros are running the place, so whenever I am dying to ski and the sea is not in a good condition, they will patiently wait for the right time so we can go! The best time for me is when the sun is setting or early in the morning, truly magical!

sunrise ski

If you live in Nicosia it will only take 50 minutes after work to be there, you can call him in the meantime to confirm the weather conditions when you arrive there, you swim you take all the adrenaline and work frustration out with a ski ride and by 20:00 you can be back home in Nicosia happy, refreshed and not to mention, of course, the full body AND mind exercise you did. That’s what island life is supposed to be about. That’s exactly what I used to do in the summer when living on this magical island.

me ski

Kapparis Waterfun

kapparis lesson

sup takis

The TDay Note: You can also do lessons for beginners; enjoy SUP and canoeing, parasailing, jetski, waterski, wakeboard, kayak, fun tubes, as well as rent a boat and just have a relaxing day!

Kapparis Waterfun is located at the Malama beach on the road to Paralimni.

For more information you can visit their Facebook Page Kapparis Water Fun or their website:www.kappariswaterfun.com

If I were you I would go now…. I am currently in Vienna but I will be there again soon!!! I miss Molly too....

molly

Have a wet and sunny TDay!!!

Tuesday, 21 April 2015 14:43

The Vienna City Marathon 2015

A 3 month preparation for this incredible event has already come to an end! The feelings are bitter sweet, since it was one of the best experiences of my life.

marathon bridge

What really made this special to me was the bet I had made with myself as running was never one of my favourite ways of exercising. As I have mentioned in a previous article (I can and I will…) I started running in February and I owed this to an incredible friend, Celia, who insisted I should add running to my life, as it would be a life changing hobby. As I am going through a big change in my life, moving to a different country I decided to have this bet with myself and complete my first marathon – half marathon to be precise (21km). Three months ago I first ran for 5km and I found it impossible to believe that I would be able to finish the whole 21km- that was the challenge though. I had to do it!! And I did it and I couldn’t be prouder…. And maybe it is the first time I say this to myself!!

If I did, everyone can do it!!!!!

photo mee   

unnamed 2

ethiopians

marathon

At the marathon you see different kinds of people young, old, skinny, super athletic and not so fit, so you get to realise that it all starts in the mind! It is all there.

During my training I never completed the whole 21km and I was really nervous on the day. On the 16th km I literally thought that my knees would break… there is something though that doesn’t let you stop ; and it’s probably the adrenaline and the feeling of competitiveness and completion.

3km before the finish line when I saw the sign I just got a natural boost and I doubled my pace even though I was in deep pain…. I cross the finish line at 2:20:57 and I cried, yes real tears from the pain maybe but also from the excitement…..They told me that there is a saying: THERE WILL BE DAYS THAT I DON’T KNOW IF I CAN REALLY RUN A MARATHON – THERE WILL BE A LIFETIME KNOWING THAT I HAVE!!

I feel that I might sound too much at times… yes I didn’t discover water on Mars, but for me it was a bet with myself that I won, I pushed myself to the limits, I realised the power of the mind, the benefits of running in my life not only to my body but especially to my mind, that nothing is impossible and I accomplished something that a few months ago was not even in my plans. So now I am ready for my next challenge… Life is beautiful as long as you believe in yourself…. Getting there!!

my metal

me ofid

I WAS PROUDLY SPONSORED BY OFID (OPEC FUND FOR INTERNATIONAL DEVELOPMNET). OFID works in cooperation with developing country partners and the international donor community to stimulate economic growth and alleviate poverty in all disadvantaged regions of the world. One of the most respected organisations based in Vienna, Austria. Also a major sponsor of the Vienna City Marathon and assisting in the fight against Ebola.  

The TDay note:

A record number of 42.742 runners attended the VIENNA CITY MARATHON 2015 from 129 nations. Big winner of the day was the 25 year old Sisay Lemma from Ethiopia who completed the full marathon (42km) with 2:07:31. Sissay only started training when he was 17 years old and ran barefoot at first. His best record was 2:07:06 at the Dubai Marathon in January 2015. His next major target will be qualification for the Rio Olympic marathon 2016.  

 Neuenschwander LemmaA Vienna15

Before the Race:

I hadn’t really trained 2 days before the race to avoid injuries.

My diet included double the usual amount of carbohydrates such as pasta and oven baked potatoes. I avoided fatty, oily foods and things I didn’t try before. On the day we had to be there at 8:30 in the morning, so I woke up an hour before and had my usual breakfast, 2 brown bread toasts with peanut butter, a banana and a strong coffee! I had an energy gel with me ENERGEL from MYPROTEIN which does a great job in boosting you but I lost it on my way….

The Vienna City Marathon was extremely organised. At the starting line everything went smoothly and we started on time!!! The atmosphere was incredible, almost 43000 runners ready to rock Vienna in the sounds of classical music by Mozart… That’s Vienna and we love it!

Special Thanks to my cheerleaders: Khalid, Martin, Antonia and the Ofid cheerleading team!!! :) :)  

I am ready for my next one and hope to see you there also!!!

unnamed

 

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