{"id":287187,"date":"2019-03-12T08:34:00","date_gmt":"2019-03-12T07:34:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=287187"},"modified":"2023-09-07T20:24:17","modified_gmt":"2023-09-07T18:24:17","slug":"lauren-simpson-plan-treninga-prehrana-i-intervju","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/lauren-simpson-plan-treninga-prehrana-i-intervju\/","title":{"rendered":"Lauren Simpson &#8211; plan treninga, prehrana i intervju"},"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.hr\/blog\/lauren-simpson-plan-treninga-prehrana-i-intervju\/#Lauren_Simpson_i_njezin_plan_prehrane\" title=\"Lauren Simpson&nbsp;i njezin plan prehrane\">Lauren Simpson&nbsp;i njezin plan prehrane<\/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.hr\/blog\/lauren-simpson-plan-treninga-prehrana-i-intervju\/#4_razloga_zasto_bi_prema_Lauren_zene_trebale_vjezbati_s_utezima\" title=\"4 razloga za\u0161to bi prema Lauren \u017eene trebale vje\u017ebati s utezima&nbsp; &nbsp;\">4 razloga za\u0161to bi prema Lauren \u017eene trebale vje\u017ebati s utezima&nbsp; &nbsp;<\/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.hr\/blog\/lauren-simpson-plan-treninga-prehrana-i-intervju\/#Lauren_savjetuje_kako_sacuvati_zdravlje_i_biti_fit_tijekom_putovanja\" title=\"Lauren&nbsp;savjetuje kako sa\u010duvati zdravlje i biti fit tijekom putovanja\">Lauren&nbsp;savjetuje kako sa\u010duvati zdravlje i biti fit tijekom putovanja<\/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.hr\/blog\/lauren-simpson-plan-treninga-prehrana-i-intervju\/#Lauren_Simpson_i_njezina_priprema_za_natjecanje\" title=\"Lauren Simpson&nbsp; i njezina priprema za natjecanje\">Lauren Simpson&nbsp; i njezina priprema za natjecanje<\/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.hr\/blog\/lauren-simpson-plan-treninga-prehrana-i-intervju\/#Lauren_Simpson_%E2%80%93_intervju\" title=\"Lauren Simpson &#8211; intervju\">Lauren Simpson &#8211; intervju<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Lauren je fitness model i bikini natjecateljka iz Australije. Sigurno ste i vi <strong>ve\u0107 vidjeli njene fotografije <\/strong>kojih je mnogo na internetu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cijeli \u017eivot vodi aktivan na\u010din \u017eivota, a ve\u0107 u ranom djetinjstvu bavila se sportom, odbojkom i netballom. Ranije je bila pothranjena, nije \u017eivjela zdravo i gubila je vrijeme na mnogo sati kardio treninga i nepravilnu prehranu. U to vrijeme nije znala i<strong> nije shva\u0107ala zna\u010daj hrane<\/strong> ni kako si pomo\u0107i uz pomo\u0107 nje. Svoje tijelo dovodila je do granica izdr\u017eljivosti uz minimalan unos hrane. Lauren je dovela \u201cfitness ludilo\u201d do nezdrave krajnosti. U to vrijeme imala je vrlo<strong> iskrivljen pogled na svoje tijelo i hranu.<\/strong> <span style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Moj se put razlikuje od klasi\u010dnih uspje\u0161nih pri\u010da o mr\u0161avljenju. Nisam netko tko je imao problem s prekomjernom te\u017einom. Do\u017eivjela sam suprotnu krajnost. <strong>Bila sam mr\u0161ava, iscrpljena <\/strong>i opsjednuta svojim izgledom. Na kraju sam to platila svojim zdravljem. Moja preobrazba bila je od mr\u0161ave nezdrave djevojke u <strong>samouvjerenu \u017eenu punu \u017eivota.<\/strong>\u201d <span style=\"color: #ff6600;\">[1]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Godina ro\u0111enja:<\/strong>&nbsp;1990<\/p>\n\n\n\n<p><strong>Visina:<\/strong>&nbsp;170 cm<\/p>\n\n\n\n<p><strong>Te\u017eina:<\/strong>&nbsp;58 kg<\/p>\n\n\n\n<p><strong>Podrijetlo:<\/strong>&nbsp;Sydney, Australija<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njezina ljubav prema fitnessu dovela ju je \u010dak na podij natjecanja INBA Sydney Super Bodies i INBA Southern Cross Championships, gdje je <strong>osvojila prvo mjesto<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>&#8220;Moja transformacija <strong>trajala je 18 mjeseci i ko\u0161tala me puno napornog rada.<\/strong> Moj glavni cilj je bio postati netko u fitness industriji tko je u stanju mijenjati \u017eivote diljem svijeta. \u017delim uspjeti i omogu\u0107iti svima da napravite isto. Pokazat \u0107u vam da i <strong>vi mo\u017eete posti\u0107i sve \u0161to ste namjeravali. <\/strong>Ako radite, vjerujete procesu i budete dosljedni, vidjet \u0107ete rezultate. Trebali biste imati otvoreni mindset, postavljene nove limite, prije\u0107i nove granice i pove\u0107avati te\u017eine! <strong>Mo\u017eete uspjeti. Uspjet \u0107ete.&#8221;<\/strong><\/em><\/p>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"30209,36058,47623,49009,36073,29118,36310,46021,48997,28340\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Lauren_Simpson_i_njezin_plan_prehrane\"><\/span>Lauren Simpson&nbsp;i njezin plan prehrane<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Obrok 1:<\/strong> Gove\u0111i ramstek, orasi, \u0161pinat i borovnice.<\/p>\n\n\n\n<p><strong>Obrok 2:<\/strong> Pure\u0107a prsa, makadamija orasi, gljive i mix zelenog povr\u0107a<\/p>\n\n\n\n<p><strong>Obrok 3:<\/strong> Smu\u0111, avokado i mix zelenog povr\u0107a<\/p>\n\n\n\n<p><strong>Obrok 4: <\/strong>(prije treninga): Pile\u0107a prsa i bijela ri\u017ea<\/p>\n\n\n\n<p><strong>Obrok 5: <\/strong>(nakon treninga): Proteinski napitak s vo\u0107em<\/p>\n\n\n\n<p><strong>Obrok 6:<\/strong> Pure\u0107a prsa i slatki krumpir.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Prema Lauren, ljudsko tijelo u odre\u0111eno vrijeme ima <strong>ve\u0107u potrebu za odre\u0111enim hranjivim tvarima. <\/strong>Mo\u017eemo re\u0107i da svoje makronutrijente dijeli na <strong>30% bjelan\u010devina, 30% masti i 40% ugljikohidrata. <\/strong>Obi\u010dno konzumira ugljikohidrate prije i nakon treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Njezin obrok prije treninga sastoji se od kvalitetnog izvora bjelan\u010devina, kompleksnih ugljikohidrata i konzumira ga <strong>oko 60 do 90 minuta prije vje\u017ebanja. <\/strong>Bijelu ri\u017eu je odabrala zbog brze apsorpcije. \u201c<em>Tijekom treninga koristim vrlo velike te\u017eine, tako da mi dovoljno zaliha energije osigurava postizanje maksimalne izvedbe.\u201d <\/em><span style=\"color: #ff6600;\">[2]<\/span><\/p>\n<\/div>\n<\/div>\n<\/div><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p>Odmah nakon treninga konzumira proteinski napitak. <em>\u201cUnos proteina <strong>30 minuta nakon treninga<\/strong> zapo\u010dinje proces regeneracije mi\u0161i\u0107a, nadopunjuje razinu glikogena u mi\u0161i\u0107ima, smanjuje upalu mi\u0161i\u0107a i podr\u017eava oporavak mi\u0161i\u0107nih vlakana, tj. rast mi\u0161i\u0107a. Otkrila sam da je za mene&nbsp;<a href=\"https:\/\/gymbeam.hr\/whey-protein-sirutke\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">izolat sirutke<\/a> vrsta proteina koja je <strong>najbolja i najbr\u017ee se apsorbira.&#8221;<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>I nakon treninga unosim vi\u0161e ugljikohidrata s kvalitetnim izvorom bjelan\u010devina. Obi\u010dno za ovaj obrok koristim sme\u0111u ri\u017eu zbog <strong>ve\u0107eg koli\u010dine vlakana <\/strong>koja tijelu dugo vremena osiguravaju osje\u0107aj sitosti.<span style=\"color: #ff6600;\"> [2]<\/span><\/p>\n\n\n\n<p><em>&#8220;Jedem zdravu i raznovrsnu hranu, naporno treniram u teretani, ali ne zaboravljam na zna\u010dajnu ulogu odmora i ravnote\u017ee \u017eivota.\u201d&nbsp;<span style=\"color: #ff6600;\">[1]<\/span><\/em><\/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=\"4_razloga_zasto_bi_prema_Lauren_zene_trebale_vjezbati_s_utezima\"><\/span>4 razloga za\u0161to bi prema Lauren \u017eene trebale vje\u017ebati s utezima&nbsp; &nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><span style=\"font-size: 12pt;\">Lauren poti\u010de \u017eene da treniraju s utezima i <strong>ne spajaju bildanje s mu\u017eevno\u0161\u0107u. <\/strong>\u017dene se ne moraju bojati jednakog pove\u0107anja mi\u0161i\u0107a u usporedbi s mu\u0161karcima.<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>1.&nbsp;Mr\u0161avljenje:<\/strong> Tijelo sagorijeva kalorije tijekom i nakon bildanja. Vi\u0161e mi\u0161i\u0107ne mase sagorijeva vi\u0161e kalorija. Postupnim pove\u0107anjem mi\u0161i\u0107ne mase sagorijevamo vi\u0161e kalorija, \u010dak i kada ne vje\u017ebamo.<\/p>\n\n\n\n<p><strong>2. Oblikovanje tijela&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>3. Snaga: <\/strong>nadma\u0161iti vlastitu snagu nevjerojatno motivira!<\/p>\n\n\n\n<p><strong>4. Koristi za zdravlje:<\/strong> bildanje je izvrsno za \u010dvr\u0161\u0107e kosti, poma\u017ee u borbi protiv osteoporoze i ubla\u017eava bolove u zglobovima. <span style=\"color: #ff6600;\">[3]<\/span><\/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=\"Lauren_savjetuje_kako_sacuvati_zdravlje_i_biti_fit_tijekom_putovanja\"><\/span>Lauren&nbsp;savjetuje kako sa\u010duvati zdravlje i biti fit tijekom putovanja<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Putovanja su jo\u0161 jedna strast Lauren koja redovito ide na izlete u inozemstvo. Odlazak na putovanje <strong>ne zna\u010di da trebate napraviti pauzu od zdravog na\u010dina \u017eivota.<\/strong><\/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\">6&nbsp;prehrambenih savjeta tijekom odmora:<\/h3>\n\n\n\n<p><strong>1.<\/strong>&nbsp;U ru\u010dnoj prtljazi spakirajte nekoliko namirnica za okrepu prije, tijekom i nakon slijetanja. Obi\u010dno spremim pakiranje <strong>oraha, proteinske plo\u010dice, vo\u0107e<\/strong>, na primjer jabuku ili bananu i zobene pahuljice koje samo treba preliti kipu\u0107om vodom.<\/p>\n\n\n\n<p><strong>2.<\/strong> Nemojte pretjerivati u svakom obroku &#8211; to je ravnote\u017ea. Ne izbjegavajte francusko pecivo ili talijansku pizzu, ali pazite na veli\u010dinu porcije. Jedite zdrave i lagane obroke kao \u0161to su salata ili meso i povr\u0107e tijekom dana ako planirate desert tijekom no\u0107i. Koristite pravilo 80\/20. <strong>80% su zdrave, a preostalih 20% su proizvoljne namirnice.<\/strong> <span style=\"color: #ff6600;\">[4]<\/span><\/p>\n\n\n\n<p><strong>3.&nbsp;<\/strong>Nemojte piti sve svoje kalorije &#8211; kokteli imaju izvrstan okus, ali su puni \u0161e\u0107era! Popijte koktel, ali ako je mogu\u0107e odaberite manje kalori\u010dne napitke kao \u0161to je voda, gazirana voda, svje\u017ei sok od limete ili vino.<\/p>\n\n\n\n<p><strong>4. <\/strong>Vrlo je vjerojatno da \u0107ete najvi\u0161e jesti van, u bifeu ili restoranu, stoga poku\u0161ajte odabrati <strong>najzdravije mogu\u0107nosti<\/strong> koje su u ponudi. U ve\u0107ini restorana mo\u017eete naru\u010diti meso s ro\u0161tilja s povr\u0107em ili salatu. Zahtijevajte bjelan\u010devine&nbsp;ili&nbsp;povr\u0107e&nbsp;s&nbsp;ro\u0161tilja&nbsp;ili dimljeno.<\/p>\n\n\n\n<p><strong>5.<\/strong> U trgovini s povr\u0107em kupite <strong>zdravu marendu<\/strong> kao \u0161to je na primjer vo\u0107e, ora\u0161asti plodovi ili m\u00fcsli plo\u010dice koje mo\u017eete spakirati u svoj ruksak i ostaviti za kasnije.<\/p>\n\n\n\n<p><strong>6.<\/strong> U hotelima za doru\u010dak umjesto kruha ili slatkih \u017eitarica odaberite ne\u0161to zdravo, kao \u0161to su jaja ili zobene pahuljice. <em>[4]<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na svojoj stranici Lauren preporu\u010duje obaviti <strong>HIIT trening cijelog tijela najmanje 2-3 puta tjedno <\/strong>tijekom odmora.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ovako izgleda <strong>visokointenzivni trening tijekom njezinog odmora:<\/strong><\/p>\n\n\n\n<p>\u2022 30 sklekova&nbsp;<\/p>\n\n\n\n<p>\u2022 30 skokova iz \u010du\u010dnja<\/p>\n\n\n\n<p>\u2022 30 penjanja (mountain climbers)<\/p>\n\n\n\n<p>\u2022 30 jumping jacks<\/p>\n\n\n\n<p>\u2022 30 trbu\u0161njaka<\/p>\n\n\n\n<p>\u2022 30 iskoraka sa skokom<\/p>\n\n\n\n<p>\u2022 20 marinaca (burpees)<\/p>\n\n\n\n<p>\u2022 1 min. plank<\/p>\n\n\n\n<p>\u2022 Odmarajte 2 minute nakon svake serije. Ponavljajte 4 puta.<\/p>\n\n\n\n<p>Nemojte zaboraviti <strong>da je <\/strong><strong>bilo kakav trening bolji nego nikakav! <\/strong><span style=\"color: #ff6600;\">[4]&nbsp;<\/span><\/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=\"Lauren_Simpson_i_njezina_priprema_za_natjecanje\"><\/span>Lauren Simpson&nbsp; i njezina priprema za natjecanje<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Za svoje prvo natjecanje po\u010dela se pripremati <strong>samo 9 tjedana prije pojavljivanja na podiju. <\/strong>Zbog ovog natjecanja morala je dobiti vi\u0161e mi\u0161i\u0107a. Po\u010dela je jesti <strong>mnogo vi\u0161e ugljikohidrata <\/strong>nego obi\u010dno (dijeta s visokim udjelom ugljikohidrata), prestala je s kardio treningom i usredoto\u010dila se na bildanje. Njezino tijelo se po\u010delo postupno mijenjati i njezine obline su se pove\u0107ale. Dva tjedna prije natjecanja <strong>po\u010dela je smanjivati ugljikohidrate <\/strong>i dodala kru\u017eni trening snage kao oblik kardio treninga.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201cOsobno sebe smatram srame\u017eljivom osobom, tako da je za mene nastup na pozornici bio veliki problem. Tek nakon godinu dana razmi\u0161ljanja\u2026 natjecati se ili ne\u2026 odlu\u010dila sam da je vrijeme to <strong>isprobati na vlastitoj ko\u017ei.\u201d <\/strong><span style=\"color: #ff6600;\">[5]<\/span><\/em><\/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\">Njezin tipi\u010dan dan prije natjecanja izgledao je ovako:<\/h3>\n\n\n\n<p><strong>6:30<\/strong> &#8211; Budilica, kava ili suplement prije treninga, a zatim teretana. Konzumiranje napitka odmah nakon treninga.<\/p>\n\n\n\n<p><strong>8:00 <\/strong>&#8211; Doru\u010dak &#8211; obi\u010dno bjelan\u010devine i ugljikohidrati<\/p>\n\n\n\n<p><strong>11:00 <\/strong>&#8211; Obrok br. 2 &#8211; obrok s visokim sadr\u017eajem masti<\/p>\n\n\n\n<p><strong>14:00 <\/strong>&#8211; Obrok br. 2 &#8211; obrok s visokim sadr\u017eajem masti<\/p>\n\n\n\n<p><strong>17:00 <\/strong>&#8211; Obrok prije treninga &#8211; bjelan\u010devine i ugljikohidrati<\/p>\n\n\n\n<p><strong>18:00 <\/strong>&#8211; Drugi trening &#8211; Konzumiranje napitka odmah nakon treninga.<\/p>\n\n\n\n<p><strong>19:30 <\/strong>&#8211; Obrok nakon treninga &#8211; visok sadr\u017eaj ugljikohidrata<\/p>\n\n\n\n<p><strong>22:00 &#8211; <\/strong>Priprema i kuhanje za sljede\u0107i dan<\/p>\n\n\n\n<p>Za Lauren je najte\u017ei dio pripreme postao posljednji tjedan kada<strong> je <\/strong><strong>iscrpila ve\u0107inu ugljikohidrata<\/strong> iz tijela i obavila dvofazne treninge. Trening s utezima ujutro, a kardio nave\u010der.<\/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\">Omiljeno iskustvo s natjecanja<\/h3>\n\n\n\n<p><em>\u201cImala sam vrlo prijatne osje\u0107aje kada sam otkrila <strong>\u0161to sve mogu posti\u0107i ako usredoto\u010dim misao <\/strong>na svoj cilj. Bez obzira na to kako sam izgledala u o\u010dima \u017eirija, bila sam <strong>doista sretna i ponosna<\/strong> \u0161to sam postigla osobni cilj. Vjerojatno najbolje iskustvo s natjecanja su ljudi s kojima se susre\u0107ete prije izlaska na pozornicu. Sprijateljila sam se s mnogim ljudima koji su <strong>jednako odlu\u010dni u ostvarivanju svojih ciljeva <\/strong>kao i ja. Imala sam veliku sre\u0107u \u0161to se jedna bliska frendica natjecala na istom natjecanju, pa smo se me\u0111usobno podr\u017eavale.\u201d <\/em><span style=\"color: #ff6600;\"><em>[5]<\/em><\/span><\/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=\"Lauren_Simpson_%E2%80%93_intervju\"><\/span>Lauren Simpson &#8211; intervju<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Za\u0161to i kada si po\u010dela bildati i voditi zdrav na\u010din \u017eivota?<\/strong><\/p>\n\n\n\n<p><em>\u201c<\/em><em>Vodim vrlo aktivan na\u010din \u017eivota otkad znam za sebe. U mladosti sam se bavila sportovima kao \u0161to su atletika, nogotenis i natjecateljski touch nogomet (verzija ameri\u010dkog nogometa). Moja obitelj je sportska, zbog \u010dega sam se bavila kolektivnim sportovima tijekom cijele godine. U teretani<strong> treniram oko 4 godine<\/strong>, ali tek prije 2 godine je moja strast postao fitness i zdrav na\u010din \u017eivota. Odlu\u010dila sam posvetiti vi\u0161e <strong>vremena stjecanju snage i izgradnji svoje figure.\u201d<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to bi si posavjetovala po\u010detnice ili one koje poku\u0161avaju u\u0107i u formu?<\/strong><\/p>\n\n\n\n<p><em>\u201cNemojte o\u010dekivati da \u0107e se <strong>promjene dogoditi preko no\u0107i.<\/strong> Va\u0161e tijelo treba vremena za promjenu. Ve\u0107ina ljudi odustane od svojih snova tijekom prva dva tjedna od po\u010detka treniranja i zdrave prehrane jer ne vide o\u010dekivane rezultate. Dovesti tijelo u pravu formu je proces koji <strong>zahtijeva vrijeme, strpljenje i odlu\u010dnost. <\/strong>Budite sretne zbog malih ciljeva i uspjeha koje ste napravile tijekom rada na svojim kona\u010dnim ciljevima.\u201d<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to te motivira da trenira\u0161?<\/strong><\/p>\n\n\n\n<p><em>\u201cPostoje fitness modeli kojima se <strong>zaista divim<\/strong>, kao \u0161to su Paige Hathaway i Michelle Lewin, ali moj glavni izvor motivacije dolazi iznutra. Svako jutro nakon \u0161to zazvoni budilica pomislim da mogu ostati u krevetu, ali me t<strong>o nikamo ne\u0107e odvesti!<\/strong> Imam ciljeve i snove koje moram ispuniti. Motiviraju me i inspiriraju dragi ljudi na dru\u0161tvenim mre\u017eama koji me podr\u017eavaju i interesiraju se za ono \u0161to radim tijekom dana.\u201d&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tvoja omiljena hrana?<\/strong><\/p>\n\n\n\n<p><em>&#8220;<\/em><em>Uglavnom je moja prehrana vrlo jednostavna, ali obo\u017eavam zdravi meksi\u010dki obrok koji sama pripremam.<\/em><\/p>\n\n\n\n<p><em><strong>Za pripremu je potrebno<\/strong>:&nbsp;mljeveno pure\u0107e meso, \u0161pinat, sme\u0111a ri\u017ea, kukuruz, avokado, jalapeno papri\u010dice, sok od limete, korijandar i pikantni umak (ili meksi\u010dki za\u010din).&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako izgleda tvoja prehrana i suplementacija?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Moja prehrana se sastoji od <strong>ravnote\u017ee bjelan\u010devina, zdravih masti i kompleksnih ugljikohidrata.<\/strong> Prehrane s \u010distim, zdravim namirnicama se mogu pridr\u017eavati i to je razlog za\u0161to mogu ostati u relativno dobroj kondiciji tijekom cijele godine. Ra\u010dunam makronutrijente i kalorije kako bih dostigla svoj dnevni unos.&#8221;<\/em><\/p>\n\n\n\n<p><em>Koristim dodatke prehrani svakog dana, naj\u010de\u0161\u0107e <strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/sredstva-za-izgaranje-masnoca\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">sagorijeva\u010de masti,<\/a> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/bcaa\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">BCAA<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/glutamin\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Glutamin<\/a> i <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.hr\/protein-just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">Protein<\/a>.<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Voli\u0161 li slu\u0161ati glazbu tijekom treninga?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Da! Ne mogu zamisliti \u0161to bih radila bez slu\u0161alica. Slu\u0161am sve vrste glazbe: Kendrick Lamar, Kanye West, Diplo, Hardwell, Justin Bieber.&#8221;&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kako izgleda tvoj plan treninga?<\/strong><\/p>\n\n\n\n<p><em>&#8220;<\/em><em>Moj trening je podijeljen na 3 treninga gornjeg dijela tijela, 3 treninga donjeg dijela tijela i jedan trening cijelog tijela. Trenuta\u010dno se vi\u0161e bavim vje\u017ebama kao \u0161to su \u010du\u010dnjevi, mrtvo dizanje i bench press. Budu\u0107i da koristim ove vje\u017ebe za pove\u0107anje snage, <strong>ve\u0107ina mojih serija ima manji broj (3-6) ponavljanja<\/strong>, a izolirane vje\u017ebe oko 10-12 ponavljanja. Umjesto kardio treninga u teretani tijekom ljeta radije pro\u0161etam <strong>1-2 sata tjedno. <\/strong>Poku\u0161avam \u0161tedjeti svoje tijelo kardio treningom kako bih ga koristila u pravo vrijeme.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Tvoj omiljeni fitness model?<\/strong><\/p>\n\n\n\n<p><em>&#8220;Paige Hathaway!&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Jesi li se susrela s negativnim mi\u0161ljenjima na dru\u0161tvenim mre\u017eama?<\/strong><\/p>\n\n\n\n<p><em>&#8220;<\/em><em>Za sada se ne susre\u0107em \u010desto s negativnim mi\u0161ljenjima i komentarima ljudi. Ako uo\u010dim ne\u0161to negativno, obri\u0161em komentar. <strong>To me ne vrije\u0111a<\/strong><strong> jer ne do\u017eivljavam osobno.<\/strong> Neki ljudi su jednostavno nezadovoljni svojim \u017eivotom i poku\u0161avaju uniziti druge.&#8221;<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u0160to ti je najvi\u0161e pomoglo da postigne\u0161 svoje ciljeve?<\/strong><\/p>\n\n\n\n<p><em>&#8220;<\/em><em>Mislim da je klju\u010d za postizanje mojih rezultata bila<strong> vjera u sebe i marljivost.<\/strong> Istina je da je sumnja u sebe najve\u0107i ubojica snova. Svatko od nas ima potencijal za postizanje svojih ciljeva. Na putu <strong>nailazimo na izazove i prepreke<\/strong> koje provjeravaju na\u0161e samopouzdanje i entuzijazam. Nekada nisam vjerovala i bila sam vrlo srame\u017eljiva. Svaki dan nadma\u0161ujem sebe izlaskom iz zone udobnosti.&#8221;&nbsp;<span style=\"color: #ff6600;\">[6]<\/span><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u0160to mislite o Lauren Simpson i njezinom zdravijem na\u010dinu \u017eivota i prehrani? <strong>Je li vas inspirirala?<\/strong> Podijelite \u010dlanak ako vam se svidio i mogao bi <strong>motivirati i va\u0161e poznanike<\/strong>.<\/p>\n\n\n\n<div class=\"wp-block-group\"><div class=\"wp-block-group__inner-container is-layout-flow wp-block-group-is-layout-flow\">\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\/fitness-and-exercise-equipment\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness and Exercises Equipment\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\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\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<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Lauren Simpson je australski fitness model \u010diji stav motivira mnoge \u017eene da se promjene. Pogledajte njezin plan prehrane, do\u017eivljaje s natjecanja i intervju.<\/p>\n","protected":false},"author":25,"featured_media":142243,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7784],"tags":[7670,7352,7478,7634],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-287187","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobe-inspiracija","8":"tag-poznati-sportasi-hr","9":"tag-prehrana-hr","10":"tag-trening-hr","11":"tag-zdrav-nacin-zivota-hr","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lauren Simpson - plan treninga, prehrana i intervju - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Lauren Simpson je australski fitness model \u010diji stav motivira mnoge \u017eene da se promjene. 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