{"id":168834,"date":"2014-05-21T00:00:00","date_gmt":"2014-05-20T22:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/ashely-horner-treningy-strava-motivacia-interview\/"},"modified":"2023-09-25T14:41:40","modified_gmt":"2023-09-25T12:41:40","slug":"ashely-horner-treningy-strava-motivacia-interview","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/","title":{"rendered":"Ashely Horner tr\u00e9ningy, strava, motiv\u00e1cia interview"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Ako_si_zacala_s_kulturistikou\" title=\"Ako si za\u010dala s&nbsp;kulturistikou?\">Ako si za\u010dala s&nbsp;kulturistikou?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Odkial_beries_motivaciu\" title=\"Odkia\u013e berie\u0161 motiv\u00e1ciu?\">Odkia\u013e berie\u0161 motiv\u00e1ciu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Ako_vyzera_tvoj_trening\" title=\"Ako vyzer\u00e1 tvoj tr\u00e9ning?\">Ako vyzer\u00e1 tvoj tr\u00e9ning?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Ako_vyzera_vasa_dieta\" title=\"Ako vyzer\u00e1 va\u0161a di\u00e9ta?\">Ako vyzer\u00e1 va\u0161a di\u00e9ta?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Strava_denny_plan\" title=\"Strava denn\u00fd pl\u00e1n:\">Strava denn\u00fd pl\u00e1n:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Ake_su_tvoje_najoblubenejsie_jedla_ked_porusujete_dietu\" title=\"Ak\u00e9 s\u00fa tvoje najob\u013e\u00fabenej\u0161ie jedl\u00e1 ke\u010f poru\u0161ujete di\u00e9tu?\">Ak\u00e9 s\u00fa tvoje najob\u013e\u00fabenej\u0161ie jedl\u00e1 ke\u010f poru\u0161ujete di\u00e9tu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Co_je_tvojim_najvacsim_uspechom_v_oblasti_fitness\" title=\"\u010co je tvoj\u00edm najv\u00e4\u010d\u0161\u00edm \u00faspechom v&nbsp;oblasti fitness?\">\u010co je tvoj\u00edm najv\u00e4\u010d\u0161\u00edm \u00faspechom v&nbsp;oblasti fitness?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Tvoja_vlastna_fyzicka_crta_na_ktoru_ste_najviac_hrda\" title=\"Tvoja vlastn\u00e1 fyzick\u00e1 \u010drta, na ktor\u00fa ste najviac hrd\u00e1?\">Tvoja vlastn\u00e1 fyzick\u00e1 \u010drta, na ktor\u00fa ste najviac hrd\u00e1?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Co_su_najcastejsie_chyby_ak_sa_niekto_pokusa_dosiahnut_svoju_vysnivanu_postavu\" title=\"\u010co s\u00fa naj\u010dastej\u0161ie chyby, ak sa niekto pok\u00fa\u0161a dosiahnu\u0165 svoju vysn\u00edvan\u00fa postavu?\">\u010co s\u00fa naj\u010dastej\u0161ie chyby, ak sa niekto pok\u00fa\u0161a dosiahnu\u0165 svoju vysn\u00edvan\u00fa postavu?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/gymbeam.sk\/blog\/ashely-horner-treningy-strava-motivacia-interview\/#Oblubeny_vyrok\" title=\"Ob\u013e\u00faben\u00fd v\u00fdrok?\">Ob\u013e\u00faben\u00fd v\u00fdrok?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>R\u00fdchle parametre:<\/strong><\/p>\n\n\n\n<p>Vek: 28<\/p>\n\n\n\n<p>V\u00fd\u0161ka : 162,5 cm<\/p>\n\n\n\n<p>S\u00fa\u0165a\u017en\u00e1 v\u00e1ha: 55 kg<\/p>\n\n\n\n<p>Mimo s\u00fa\u0165a\u017en\u00e1 v\u00e1ha: 58,5 kg<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_si_zacala_s_kulturistikou\"><\/span>Ako si za\u010dala s&nbsp;kulturistikou?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Svoju cestu zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu som za\u010dala ve\u013emi d\u00e1vno. Na strednej \u0161kole som si v\u0161imla ako moja mama men\u00ed svoj \u017eivotn\u00fd \u0161t\u00fdl a&nbsp;t\u00fdm menila aj m\u00f4j. <strong>Prestala pi\u0165 sladk\u00e9 vody,<\/strong> pre\u0161la na odtu\u010dnen\u00e9 mlieko a&nbsp;k\u00fapila si rodinn\u00e9 \u010dlenstvo v&nbsp;lok\u00e1lnej posil\u0148ovni. Vtedy som netu\u0161ila \u017ee tieto nepriame zmeny, ktor\u00e9 urobila bud\u00fa ma\u0165 tak\u00fd priamy vplyv na to, ak\u00fdm sa stanem \u010dlovekom o&nbsp;nieko\u013eko rokov nesk\u00f4r. Vo fitnesse som si na\u0161la l\u00e1sku, bola som atl\u00e9t hraj\u00faci futbal, gymnastiku \u2013 na \u010do si spomeniete, robila som v\u0161etko, alebo som tomu dala aspo\u0148 \u0161ancu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f sa narodil m\u00f4j syn, po\u010das tehotenstva som pribrala vy\u0161e 20 kilogramov. Pred t\u00fdm ne\u017e som bola tehotn\u00e1, som hovorila \u017ee v\u017edy ostanem<strong> v&nbsp;dobrej kond\u00edci\u00ed<\/strong>, hlavne potom ako budem ma\u0165 die\u0165a a&nbsp;nebudem to pou\u017e\u00edva\u0165 ako v\u00fdhovorku pre to, aby som na sebe nosila 5-10 k\u00edl naviac. Koho som klamala? Nikdy nezabudnem na mesiace po tom, \u010do sa narodil m\u00f4j syn. St\u00e1la som pred zrkadlom a&nbsp;bola som zhrozen\u00e1 t\u00fdm, \u010do som videla. Nieko\u013eko dn\u00ed som sa nesprchovala a&nbsp;sp\u00e1nok bolo nie\u010do, \u010do som si mohla iba predstavova\u0165, pozerala som sa a c\u00edtila som sa absol\u00fatne znechuten\u00e1. Vtedy som pochopila, \u010do to znamen\u00e1 uviaznu\u0165 na m\u0155tvom bode a&nbsp;nevedie\u0165 ani s&nbsp;\u010d\u00edm za\u010da\u0165.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dokonca aj pre m\u0148a ako sk\u00fasen\u00e9ho n\u00e1v\u0161tevn\u00edka posil\u0148ovne, ktor\u00fdm som v\u017edy bola. Aj ke\u010f som nikdy nemusela tak \u0165a\u017eko pracova\u0165 na nie\u010dom, \u010do malo ku mne pr\u00eds\u0165 tak jednoducho. Po tomto som si dala z\u00e1v\u00e4zok pripravi\u0165 sa na moju prv\u00fa s\u00fa\u0165a\u017e vo figure, ktor\u00e1 sa konala v&nbsp;meste Cape Cod \u0161t\u00e1t Massachusetts, 19. Apr\u00edla 2008. N\u00e1hodne som kontaktovala niekoho z&nbsp;oblasti figure, kto by mal pozna\u0165 ten \u0161port, bez toho aby som si uvedomila, \u017ee ona mi nav\u017edy a&nbsp;v\u00fdrazne ovplyvn\u00ed m\u00f4j \u017eivot. Rhonda Finlayson. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nau\u010dila ma viac ne\u017e som chcela vedie\u0165 \u2013 hlavne <strong>oh\u013eadom stravy a&nbsp;v\u00fd\u017eivy<\/strong>. Tak\u017ee sa moje telo za\u010dalo meni\u0165. Za\u010dala som milova\u0165 svoje ruky, ke\u010f sa u\u017e boli tvarovan\u00e9 a&nbsp;vyrysovan\u00e9 a&nbsp;za\u010dala som ukazova\u0165 svoje nohy. U\u017e som ich viac neskr\u00fdvala pod ve\u013ek\u00fdm tepl\u00e1kmi. Bola to <strong>drina<\/strong> \u2013 Mo\u017eno to naj\u0165a\u017e\u0161ie \u010do som kedy v&nbsp;\u017eivote robila. T\u00e1 zmena \u017eivotn\u00e9ho \u0161t\u00fdlu a&nbsp;tie\u017e du\u0161evn\u00e9 kompetencie, ktor\u00e9 mus\u00edte ma\u0165. V\u0161etka t\u00e1 drina sa vyplatila a&nbsp;ja som vyhrala svoju prv\u00fa s\u00fa\u0165a\u017e. Odvtedy som pretekala nieko\u013eko kr\u00e1t, u\u017e\u00edvala si tu v\u00fdzvu spolu s&nbsp;drinou a&nbsp;oddan\u00edm, ktor\u00e9 potrebujete aby ste vyhrali.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Odkial_beries_motivaciu\"><\/span>Odkia\u013e berie\u0161 motiv\u00e1ciu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Moja motiv\u00e1cia pramen\u00ed v&nbsp;tom, \u017ee sa sna\u017e\u00edm <strong>by\u0165 vzorom pre in\u00fdch<\/strong>, hlavne \u017eeny, ke\u010f u\u017e c\u00edtia \u017ee nem\u00f4\u017eu \u00eds\u0165 \u010falej alebo \u017ee to je pr\u00edli\u0161 n\u00e1ro\u010dn\u00e9. Tak ve\u013ea mami\u010diek sa kladie a\u017e na piate miesto v&nbsp;zozname o&nbsp;koho sa treba postara\u0165, op\u00fa\u0161\u0165aj\u00fa sa a&nbsp;upadaj\u00fa do depresie. Tie\u017e maj\u00fa m\u00e1lo energie a&nbsp;toto priamo ovplyv\u0148uje ich n\u00e1lada to zase nepriamo ovplyv\u0148uje ich cel\u00fa rodinu. Ak by postavili seba vy\u0161\u0161ie miesto, dodalo by im to na sebavedom\u00ed a&nbsp;radosti, to by potom malo pozit\u00edvny efekt aj na v\u0161etk\u00fdch okolo nich. \u017ditie pod\u013ea<strong> fitness \u017eivotn\u00e9ho \u0161t\u00fdlu<\/strong> m\u00f4\u017ee by\u0165 ve\u013emi prospe\u0161n\u00e9, nie len pre na\u0161e tel\u00e1 a&nbsp;zdravie, ale aj pre na\u0161u myse\u013e. Jeden \u017eivot, jedno telo, jedna vo\u013eba!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_vyzera_tvoj_trening\"><\/span>Ako vyzer\u00e1 tvoj tr\u00e9ning?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Zap\u00e1jam sa do ve\u013emi ve\u013ea aktiv\u00edt od dennej d\u00e1vky<strong> Crossfitu<\/strong>, cez pl\u00e1vanie v&nbsp;oce\u00e1ne a\u017e po hranie futbalu na vysokej \u00farovni, tak\u017ee moje tr\u00e9ningov\u00e9 techniky s\u00fa v\u017edy n\u00e1ro\u010dn\u00e9. Pokladala by som sa za atl\u00e9ta Crossfitu a&nbsp;za\u010d\u00ednam uva\u017eova\u0165 nad pr\u00edpravou na Crossfit Games 2013. Nikdy si nepl\u00e1nujem de\u0148 oddychu. <strong>Tr\u00e9nujem ka\u017ed\u00fd de\u0148<\/strong> v&nbsp;t\u00fd\u017edni a&nbsp;oddych si doprajem a\u017e vtedy, ke\u010f je cel\u00e9 moje telo bo\u013eav\u00e9 a&nbsp;ja viem, \u017ee potrebuje oddych.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Pondelok: Kardio\/Chrb\u00e1t\/Biceps<\/h3>\n\n\n\n<p><strong>R\u00e1no:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 min\u00fat na steppery<\/li>\n<\/ul>\n\n\n\n<p><strong>Popoludnie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>S\u0165ahovanie hornej kladky na \u0161iroko 4&#215;12<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih s&nbsp;EZ ty\u010dou 4&#215;15<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy spodnej kladky v&nbsp;sede na \u00fazko 4&#215;12<\/li>\n\n\n\n<li>Bicepsov\u00e9 zdvihy s&nbsp;jednor\u00fa\u010dkami 4&#215;15<\/li>\n\n\n\n<li>Pr\u00ed\u0165ahy ve\u013ekej \u010dinky v&nbsp;predklone 4&#215;12<\/li>\n\n\n\n<li>Asistovan\u00e9 zhyby 3&#215;10<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih na spodnej kladke 4&#215;15<\/li>\n<\/ul>\n\n\n\n<p><strong>Ve\u010der:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Crossfit \u2013 tr\u00e9ning d\u0148a<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Utorok: Kardio\/Ramen\u00e1<\/h3>\n\n\n\n<p><strong>R\u00e1no:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 min\u00fat na steppery<\/li>\n<\/ul>\n\n\n\n<p><strong>Popoludnie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tlaky nad hlavou s&nbsp;jednor\u00fa\u010dkami 4&#215;10<\/li>\n\n\n\n<li>Rozpa\u017eovanie v&nbsp;sede 4&#215;10<\/li>\n\n\n\n<li>Predpa\u017eovanie v&nbsp;stoji 4&#215;10<\/li>\n\n\n\n<li>Rozpa\u017eovanie na spodnej kladke 4&#215;10<\/li>\n\n\n\n<li>Rozpa\u017eovanie s&nbsp;jednor\u00fa\u010dkami v&nbsp;stoji 4&#215;10<\/li>\n<\/ul>\n\n\n\n<p><strong>Ve\u010der:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Crossfit \u2013 tr\u00e9ning d\u0148a<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Streda: Kardio\/Nohy<\/h3>\n\n\n\n<p><strong>R\u00e1no:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pl\u00e1vanie v&nbsp;oce\u00e1ne 1000metrov vo\u013en\u00fdm sp\u00f4sobom (2 min\u00fatov\u00e1 pauza)<\/li>\n\n\n\n<li>Beh \u2013 2 m\u00edle<\/li>\n<\/ul>\n\n\n\n<p><strong>Ve\u010der:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00fdpady 3&#215;100<\/li>\n\n\n\n<li>M\u0155tve \u0165ahy (70kg) 4&#215;12<\/li>\n\n\n\n<li>Drepy s&nbsp;ve\u013ekou \u010dinkou nad hlavou 4&#215;14<\/li>\n\n\n\n<li>Drepy s&nbsp;ve\u013ekou \u010dinkou 4&#215;20<\/li>\n\n\n\n<li>Sumo drepy 4&#215;15<\/li>\n\n\n\n<li>Sp\u00e4tn\u00e9 v\u00fdpady 4&#215;12 (so z\u00e1va\u017e\u00edm)<\/li>\n\n\n\n<li>Predkop\u00e1vanie 4&#215;20<\/li>\n\n\n\n<li>Zakop\u00e1vanie 4&#215;20<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u0160tvrtok: Kardio\/Hrudn\u00edk<\/h3>\n\n\n\n<p><strong>R\u00e1no:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Beh 5km (na \u010das)<\/li>\n<\/ul>\n\n\n\n<p><strong>Popoludnie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tlaky s&nbsp;jednor\u00fa\u010dkami na rovnej lavi\u010dke 4&#215;15<\/li>\n\n\n\n<li>Tlaky s&nbsp;jednor\u00fa\u010dkami na \u0161ikmej hornej lavi\u010dke 4&#215;15<\/li>\n\n\n\n<li>Tlaky s&nbsp;jednor\u00fa\u010dkami na \u0161ikmej dolnej lavi\u010dke 4&#215;15<\/li>\n\n\n\n<li>Rozpa\u017eovanie na rovnej lavi\u010dke 4&#215;15<\/li>\n\n\n\n<li>K\u013euky so zava\u017e\u00edm<\/li>\n<\/ul>\n\n\n\n<p><strong>Ve\u010der:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Crossfit \u2013 tr\u00e9ning d\u0148a<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Piatok: Kardio\/Biceps\/Triceps<\/h3>\n\n\n\n<p><strong>R\u00e1no:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>50 min\u00fat na steppery (so z\u00e1va\u017e\u00edm na noh\u00e1ch)<\/li>\n<\/ul>\n\n\n\n<p><strong>Popoludnie:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u013euky na bradl\u00e1ch s&nbsp;vlastnou v\u00e1hou (rozcvi\u010dka)<\/li>\n\n\n\n<li>Stl\u00e1\u010danie hornej kladky 4&#215;20<\/li>\n\n\n\n<li>Bicepsov\u00e9 zdvihy s&nbsp;ve\u013ekou \u010dinkou 4&#215;20<\/li>\n\n\n\n<li>S\u0165ahovanie kladky 4&#215;20<\/li>\n\n\n\n<li>Tricepsov\u00e9 extenzie s&nbsp;jednor\u00fa\u010dkou nad hlavou 4&#215;20<\/li>\n\n\n\n<li>Bicepsov\u00fd zdvih s&nbsp;jednor\u00fa\u010dkami v&nbsp;stoji 4&#215;20<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Sobota: J\u00f3ga\/Tr\u00e9ning stredu tela<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>J\u00f3ga<\/li>\n\n\n\n<li>Stred tela 30 min\u00fat<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Nede\u013ea: Akt\u00edvny odpo\u010dinok<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V\u00e4\u010d\u0161inou beh, turistika alebo pl\u00e1vanie<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_vyzera_vasa_dieta\"><\/span>Ako vyzer\u00e1 va\u0161a di\u00e9ta?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Stravujem sa \u010disto cel\u00fd rok. Term\u00edn <strong>\u201eDI\u00c9TA MIMO SEZ\u00d3NU\u201c<\/strong> pre m\u0148a neexistuje. Z najv\u00e4\u010d\u0161ej \u010dasti sa riadim Paleo \u0161tandardmi, aj ke\u010f je pravda \u017ee si r\u00e1no d\u00e1vam do k\u00e1vy smotanu, cez de\u0148 <a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\">srv\u00e1tkov\u00fd prote\u00edn<\/a> a pr\u00edle\u017eitostne jem Cottage Cheese preto\u017ee to je pohodln\u00e9. Zbo\u017e\u0148ujem v\u0161etky druhy r\u00fdb, aj surov\u00e9ho <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/tuniak\/\" class=\"ek-link\">tuniaka<\/a>, kalam\u00e1re a ustrice. Tie\u017e m\u00e1m rada orechy, \u010derstv\u00e9 bobule a v\u0161etky druhy m\u00e4sa (jedin\u00fd druh tmav\u00e9ho m\u00e4sa, ktor\u00fd jem je chud\u00fd biz\u00f3n\u00ed steak). V\u00e4\u010d\u0161inu r\u00e1n m\u00e1m rada vaje\u010dn\u00e9 bielka a kokosov\u00e9 <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/Palacinky\/\" class=\"ek-link\">palacinky <\/a>z kokosovej m\u00faky. Moje jedl\u00e1 s\u00fa <strong>napl\u00e1novan\u00e9 na cel\u00fd de\u0148<\/strong> tak, aby udr\u017eali moju hladinu energie a cukru vysoko a moje telo dobre nak\u0155men\u00e9.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Strava_denny_plan\"><\/span>Strava denn\u00fd pl\u00e1n:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Jedlo 1: Kokosov\u00e9 palacinky z \u00bc hrn\u010deka kokosovej m\u00faky, 4 vaje\u010dn\u00e9 bielka, 2 pol. ly\u017eice kokosov\u00e9ho extraktu, 1 pol. ly\u017eica pr\u00e1\u0161ku do pe\u010diva a&nbsp;2 pol. ly\u017eice umel\u00e9ho sladidla.<\/li>\n\n\n\n<li>Jedlo 2: Prote\u00ednov\u00e1 n\u00e1poj, zeler a&nbsp;ara\u0161idov\u00e9 maslo (2 pol. ly\u017eice)<\/li>\n\n\n\n<li>Jedlo 3: 100g <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/kuracie-maso\/\" class=\"ek-link\">kuracie prsia<\/a>, mix zeleniny, \u00bd avok\u00e1da a 1 cel\u00fd zemiak<\/li>\n\n\n\n<li>Jedlo 4: \u00bd hrn\u010deka Cottage Cheese, surov\u00e9 mandle a&nbsp;mal\u00e9 jablko<\/li>\n\n\n\n<li>Jedlo 5: <a href=\"https:\/\/gymbeam.sk\/blog\/tag\/ryby\/\" class=\"ek-link\">Ryba <\/a>a hrn\u010dek zeleniny pripravenej na pare<\/li>\n\n\n\n<li>Jedlo 6: Prote\u00ednov\u00fd n\u00e1poj<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ake_su_tvoje_najoblubenejsie_jedla_ked_porusujete_dietu\"><\/span>Ak\u00e9 s\u00fa tvoje najob\u013e\u00fabenej\u0161ie jedl\u00e1 ke\u010f poru\u0161ujete di\u00e9tu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>V&nbsp;takom pr\u00edpade je moj\u00edm najob\u013e\u00fabenej\u0161\u00edm jedlo ve\u013ek\u00e1 pizza z&nbsp;mojej ob\u013e\u00fabenej pizzerie a&nbsp;ve\u013ek\u00fd Cobb \u0161al\u00e1t so smotanov\u00fdm dressingom.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_je_tvojim_najvacsim_uspechom_v_oblasti_fitness\"><\/span>\u010co je tvoj\u00edm najv\u00e4\u010d\u0161\u00edm \u00faspechom v&nbsp;oblasti fitness?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Toto je \u0165a\u017ek\u00e1 ot\u00e1zka, tak\u017ee na \u0148u d\u00e1m dve odpovede. Prv\u00e1 je by\u0165 schopn\u00e1 organizova\u0165 charitat\u00edvne podujatia, aby sa vyzbierali peniaze pre <strong>Wounded Waririor Project<\/strong> (projekt zranen\u00fd vojak) a&nbsp;pre <strong>American Cancer Society<\/strong> (spolo\u010dnos\u0165 proti rakovine). \u013dudia daruj\u00faci peniaze za podp\u00edsan\u00fd obr\u00e1zok pomohli vyzbiera\u0165 tis\u00edce dol\u00e1rov na dobr\u00fa vec. Nikdy som si nemyslela, \u017ee niekto bude chcie\u0165 m\u00f4j podpis a&nbsp;e\u0161te prispeje od 5 do 10 dol\u00e1rov a&nbsp;uk\u00e1\u017ee sa na t\u00fdchto akci\u00e1ch, aby mi pomohol vyzbiera\u0165 peniaze pre in\u00fdch. Druh\u00fdm \u00faspechom bolo podp\u00edsanie zmluvy s&nbsp;<a title=\"port\u00e1l o cvi\u010den\u00ed a fitness\" href=\"http:\/\/www.bodybuilding.com\/\">Bodybuilding.com<\/a>&nbsp;a&nbsp;to, \u017ee som sa stala ich sponzorovanou atl\u00e9tkou. V&nbsp;jednom z&nbsp;prv\u00fdch rozhovorov, ktor\u00e9 boli pred vy\u0161e rokom, sa ma p\u00fdtali: <em>\u201e\u010co je pre v\u00e1s, v&nbsp;nasleduj\u00facich p\u00e1r rokoch, ultim\u00e1tny cie\u013e v&nbsp;oblasti fitness?\u201c<\/em>. Moja odpove\u010f bola, \u017ee chcem by\u0165 v&nbsp;jednej lige s&nbsp;Jamie Easonovou, ako s&nbsp;jednou z&nbsp;najuzn\u00e1vanej\u0161\u00edch a&nbsp;najlep\u0161\u00edch fitness modeliek alebo ikon. Teraz pracujeme na tej istej \u00farovni.<\/p>\n\n\n\n<p>Za jeden rok som do\u0161la \u010faleko, ale m\u00e1m pred sebou e\u0161te dlh\u00fa cestu. Pracujem tvrd\u0161ie ka\u017ed\u00fd de\u0148. V\u0161etko je mo\u017en\u00e9!<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Tvoja_vlastna_fyzicka_crta_na_ktoru_ste_najviac_hrda\"><\/span>Tvoja vlastn\u00e1 fyzick\u00e1 \u010drta, na ktor\u00fa ste najviac hrd\u00e1?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Pracovala som tak tvrdo na tom, aby som mala ve\u013ek\u00fd zadok, to v\u00e1m poviem! Str\u00e1vila som ve\u013ea \u010dasu v&nbsp;stojane na drepy, cez pot a&nbsp;boles\u0165 som robila v\u017edy viac opakovan\u00ed, aj ke\u010f u\u017e moje telo kri\u010dalo stop.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_su_najcastejsie_chyby_ak_sa_niekto_pokusa_dosiahnut_svoju_vysnivanu_postavu\"><\/span>\u010co s\u00fa naj\u010dastej\u0161ie chyby, ak sa niekto pok\u00fa\u0161a dosiahnu\u0165 svoju vysn\u00edvan\u00fa postavu?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Skon\u010dia sk\u00f4r ne\u017e si dopraj\u00fa dostatok \u010dasu na to, aby dosiahli cie\u013e. Vid\u00edm to ka\u017ed\u00fd de\u0148, \u013eudia skon\u010dia, lebo neostan\u00fa oddan\u00fd alebo zameran\u00fd na nejak\u00fd program dos\u0165 dlho na to, aby videli v\u00fdsledky. Premena trv\u00e1 dlho tak\u017ee si ud\u00e1vajte mal\u00e9 ciele na tejto dlhej ceste. \u011b|\u0159|\u016f<\/p>\n\n\n\n<p>Napr\u00edklad ak je va\u0161im cie\u013eom schudn\u00fa\u0165, udajte si rozumn\u00fd cie\u013e schudn\u00fa\u0165 0,5-1 kg do konca t\u00fd\u017ed\u0148a.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Oblubeny_vyrok\"><\/span>Ob\u013e\u00faben\u00fd v\u00fdrok?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><em>\u201eBudujem ohe\u0148, a&nbsp;ka\u017ed\u00fd de\u0148 tr\u00e9nujem, prid\u00e1vam viac paliva. A&nbsp;presne v&nbsp;ten prav\u00fd moment, \u0161krtnem z\u00e1palkou.\u201c<\/em> \u2013 Mia Hamm<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>R\u00fdchle parametre: Vek: 28 V\u00fd\u0161ka : 162,5 cm S\u00fa\u0165a\u017en\u00e1 v\u00e1ha: 55 kg Mimo s\u00fa\u0165a\u017en\u00e1 v\u00e1ha: 58,5 kg Ako si za\u010dala s&nbsp;kulturistikou? Svoju cestu zdrav\u00e9ho \u017eivotn\u00e9ho \u0161t\u00fdlu som za\u010dala ve\u013emi d\u00e1vno. Na strednej \u0161kole som si v\u0161imla ako moja mama men\u00ed svoj \u017eivotn\u00fd \u0161t\u00fdl a&nbsp;t\u00fdm menila aj m\u00f4j. Prestala pi\u0165 sladk\u00e9 vody, pre\u0161la na odtu\u010dnen\u00e9 mlieko&#8230;<\/p>\n","protected":false},"author":25,"featured_media":75420,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":5,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7792],"tags":[6074,6167],"filter_section":[],"filter_attribute":[13041],"class_list":{"0":"post-168834","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-znami-sportovci","10":"filter_attribute-sportovci","11":"h-entry","12":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ashely Horner tr\u00e9ningy, strava, motiv\u00e1cia interview - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"R\u00fdchle parametre: Vek: 28 V\u00fd\u0161ka : 162,5 cm S\u00fa\u0165a\u017en\u00e1 v\u00e1ha: 55 kg Mimo s\u00fa\u0165a\u017en\u00e1 v\u00e1ha: 58,5 kg Ako si za\u010dala s&nbsp;kulturistikou? 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