You must first love yourself... To do so you must look the part ;) Live the fullest look the coolest ;)


Dont forget to vote for out next poll :) Check the box on the left!!

Wednesday, April 30, 2014

SEXercise ;)

 So its final our first Poll is over :) Here are the results

As you can see most of you Answered Sex as your favourite type of workout!! So here is an article to prove you that sex can be an effective exercise :) 

Who said that only by working your asses out is going to help keeping fit? Sex does too! People don't usually know about the beneficial effects of it, so I decided to enlighten this topic, shrouded in mystery.

 First of all by having sex you make a lot of your body muscles work because of the variety of positions. As a result, you keep your body in shape due to the fact that a large number of calories gets burnt.

Furthermore, in men - body testosterone levels increase. This means that the next day they are going to have more strength during the workout. So sex for us is something like a natural steroid. Not only is it a testo-booster but it also builds up stamina! Sex is a strong cardio exercise which can improve the endurance of our heart. When he have "sexy time" our heart beats faster so we burn fat! 

Finally, it's important to make clear that sex is a way of communication between a male and a female, it establishes in a way the "domination" of the man on the woman, in other words it gives to males what they want to feel and of course to females. It fills them with a sense of safety in their man's hands. This process is very significant for the psychological and mental health for both sexes.

In conclusion it would be good to point out that having sex is good and nice and natural BUT we must do this responsibly(using condoms). So now that you know a little bit more about sex...have fun and don't forget working out cannot replace sex, it can only make it better ;)

What you think about it ?? Write your comments and share your opinions.

Monday, April 28, 2014

Capoeira Fail compilation

Thats my new video :) Some of my fails while practising my tricks.. I have failed sooo many times i cant even remember and thats only a few that caught on tape :) Im proud of them cause without them i wouldnt be the same... You try , you fail - You try,you fail but the Real Failure is when you stop TRYING :) 

If you enjoyed tell me your opinions, share it with your friends and.. Thats all :)

Saturday, April 26, 2014

Capoeira Photoshoot :)

Its the excitement.. Its the way that people react.. Its the happiness on our faces that makes us love more and more Capoeira !!  The other day we had a photoshoot with some members of my capoeira team and my instructors ofc :) It was a great experience to do what you love surrounded by many people staring and admiring what you do.. It was also very funny and full of blooper :) Sooo check some of our photos by our photographer Alex Under

Did you enjoyed them?? Actually we did and thats all it matter :P

Friday, April 25, 2014

A story worth your time

Here is a story for all of you that start losing their motivation. Its a story about a boy who was born with one leg and still made his dream come true.. He never gave up!! Even when the odds are not on your side you must continue with what you have.. 

That's the point of LIVING!! Everyone struggles with millions of problems everyday BUT we must make it with what we can.. Never give up cause one day you may find yourself somewhere where others dreamt about!!

Now whats your excuse??? 

If you are interested in wholes Nicos story visit this site

Tuesday, April 22, 2014

Fat Burning Anatomy and Useful Tips

Fat let it burn...
Fat Burning Analysis

"How can I lose weight?" people usually ask. That's a very interesting question we can easily answer, the only thing we have to do is to change the word "weight" with the word "fat".

 Losing weight is easily done by losing muscle mass when we don't eat properly, by sweating and urinating(water) and by burning fat. The last solution is what we should pursuit. So "how can I burn fat?". In order to achieve that goal we must know that fat burning is a process which gets initiated by our body's requirement for energy. This happens when the amount of the carbs we have taken gets burnt. For example when you run and the energy source provided from carbs gets depleted, your body starts burning fat in order to cover its needs. So we can understand that it's essential to workout performing cardio exercises and of course to restrict the carb portion

Finally, we should know that exercising is not enough if not followed by an effective and right eating schedule.
A right diet is the 60% of your whole effort while the exercising the 40%!

I'm giving you some of my tips below, which I hope they will help you.
Fat Burning Tips

  1. Run! Put your trainers on and go the distance! Keep jogging on a standard pace without ups and downs!
  2. Eat every 3 hours in order to boost your metabolism!
  3. Drink 7-9 l of water daily!
  4. Lift! Weight exercises help you lose fat, the more intensive the more fat you burn!
  5. Give junk food up! 
  6. Give sweet up!
  7. Give sugar up, replace it with sugar substitutes such as stevia!
  8. Never eat big meals before bedtime! A lettuce salad with yogurt will be the best choice!
  9. Be patient and insistent! 

Don't forget "No pain, no gain!" You may exhaust yourself, while the others relax their asses on a couch drinking coffee, but don't give up...There's always a summer waiting in the end of the road!!!

Sunday, April 20, 2014

Easter Nutrient

HAPPY EASTER EVERYONE That's a video in greek made by me :)  Just want to emphasize to importance of eggs in the daily nutrition. Especially those Easter days that eggs are on every table. Eggs are a great source of protein and the whites are always in Bodybuilders and fitness's athletes diet around the world. But you must contain the consumption of the yolks, especially those with high cholesterol levels.

Check this site for everything about the eggs :) Found it and i think theres more to it that i can say:)

Friday, April 18, 2014

Eat and dont get fat !!

What if i tell you a way to eat and dont get fat??

You might thing im joking but im not :) Seriously there is a way and it is called SALAD!! In other words grass or green..

Salad is an effective way to diet due to the fact that lettuce is a fibrous carbohydrate. Fibrous carbs are foods such as leafy green vegetables like lettuce and broccoli that are filling, but don’t contain many calories. These are vastly different than starchy carbohydrates. Starchy carbs are foods like potatoes, rice, and breads that are much higher in calories. Since salad’s main ingredient is a low calorie, yet filling food…it is the perfect diet food.  

Also Salad is the cheaper meal :) It needs a little time to clean the veggies but thats all.

 I know most of you now think of this

Not the green one im gonna puke!!
But there are many ways to make your salad very tasty and even tastier than

junk foods. What i do is add lemon,chicken,tuna,eggs or nuts :) I sometimes add balsamiko vinegar (βαλσαμικο ξυδι) a thing that really makes the differance in the taste.

Here are some of my many creations in order to give you some ideas :) I eat them usually at night but thats an issue we will discuss another time..

Lettuce with tommatoe,carrot,green pepper and corn

Green salat with lettuce nuts and dried bread

Green salad with tuna,corn and dried bread

 Please feel free to comment your opinions about salad below!!

Thursday, April 17, 2014

Protein Sources & Fat Facts

Today's issue is essential knowledge for everyone, who works out and would like to stay in shape. 

What concerns every athlete is the protein portion they get. As we know proteins are a nutritious ingridient category, which in our case, help muscles rest and heal after workout. The question is where can we find these ingredients. Food such as pultry, red meat, eggs, fish, diary products and legumes contain a rich amount of protein! Another question is how much protein should we take in daily basis. It's 1.1-1.5 times our bodyweight in grams, for example if I am 85 kg then the recommended protein amount for me is  93.5-120.7max grams. That's all the basics we need to know about protein
and don't forget sometimes it's important to use protein supplements(whey e.t.c) because eating a whole chicken(50gr aprox. of protein) not only is it difficult but sometimes impossible, but supplements will concern us another time. 


Fats make up the energy storage of our body, which starts getting burnt after all the glucose and other carbohydrates we have taken, get burnt. Without fat we can barely live. A decent fat percentage at a male body is 12-9%, below it's aesthetics ideal. At a female body the decent percentage is 20-17 and the ideal below 16. There are 3 kind of facts that are included in food: Saturated fats, unsaturated fats and trans fats. Starting from the third category, it's important to say that is the "useless" one and that because it can cause heart problems and moreover cancer. They are found in junk food. Saturated fats are usually found in red meat and fish(in low percentages). In big amounts can cause heart problems and they are hardly-burnt, so we have to avoid them as much we can. Unsaturated fats are found in peanut butter, avocados e.t.c. This kind can easily get burnt by our body and it's the least dangerous.

Wednesday, April 16, 2014

Why should you learn Capoeira :)

Capoeira is at once a widely communal and a deeply individual experience. Once you become a capoeirista, you form an instant bond with thousands of people across the globe who share your passion. At the same time, you will gain the ability to do things that most of the general public could never dream of doing, and in doing so you will discover a true sense of uniqueness.
If you want to start capoeira, or if you’ve ever seen capoeira and were curious about it, you’ve come to the right place.
If it wasn’t clear from the superhero-like bodies that some capoeiristas have, capoeira has some impressive health

Photo from my great teachers.Instrutor Piolio (left) Formado Robin (right)
, such as:

  • Strength: Capoeiristas are always moving around on their hands in handstands, rolls, poses, etc. that can make a drastic improvement on upper body strength. They also perform many jumping kicks and movements that definitely improve leg strength.
  • Flexibility: Some capoeiristas are on par with yoga practitioners in terms of their flexibility.
  • Cardio and Stamina: Intense capoeira games can require enormous amounts of energy. This, combined with constant repetition of movements and techniques, makes capoeira a valuable cardio exercise.
Photo from our 1st Auth Batizado
  • Overall Fitness: Capoeira will improve your strength, flexibility, and stamina, thus improving your overall fitness. It may take a while to become fit, but once you start to take capoeira seriously you can become the picture of health.
In addition to the numerous health benefits that capoeira offers, it can also improve your social life:
  • Meet new people: When you join a capoeira group, you become part of a family. You will meet people from all over the world, and you will definitely make new friends along the way.
  • Learn a new language: You may not become fluent (though that’s always a possibility), but there is no doubt that you will come to understand and perhaps speak a bit of Brazilian Portuguese.
  • Learn about a new culture: Capoeira is deeply connected to Brazil. In a time when many martial arts are reduced to aerobic workouts and cookie cutter dojos, capoeira maintains all of its roots and traditions. Maybe you’ll even develop a taste for Brazilian food!
  • Gain confidence: If nothing else, capoeira is perfect for instilling a sense of pride and confidence in anyone who plays. Not only will you feel stronger and more courageous once you become comfortable in the jogo, you’ll find confidence in knowing that you are unique among your (non-capoeira) peers because you can do things they couldn’t imagine doing.
Would you like to start CAPOEIRA?? Leave your comments below :)

AXEEEE :) EDIT by  Aluno Guerreiro !! Original post

Tuesday, April 15, 2014

Ideal Breakfast

For me there is this ideal morning.. The most important meal that everyone forgets is the breakfast..It must be something that can give you energy to start your day :)
My personal favourite and an all time classic is a bowl of oats or cerial with many fiber. I mix them with greek yogurt of 2% fat or milk of 2% ofc :) My choice is always yogurt (costs more) but does it makes you feel full.. I also add some nuts and a 1/4 of spoon honey!! Some times to add up calories i mix it with a bananna. Also mornings are the perfect hour to take protein supplements .So you have protein,carbs and fiber to start the day :)  And let the number speak we have yogurt 200g has 19.2 g protein (kinda high) and 7,6 g carb and my cerial about 5.1 g protein and 24.5 g carbs.
                           So tell me whats your ideal breakfast?? :) Im interested in your opinions.

Monday, April 14, 2014

Water!! Its a MUST!!

OK i think everyone knows that water is somethink you cant live without BUT you must drink sufficient amount of water per day.. Studies show that men should drink more than 3 liters a day and women more than 2.2. If you think carefully most people forget to drink these amounts so i will provide some TIPS :)


  • Carry a bottle of water for easy access when you are at work or at home.
  • Always have a bottles of water in the fridge.Take one with you for ice-cold water all day long
  • Choose water instead of beverages when eating out.Generally you will save money and reduce calories
  • Think about adding lemon to the water to make it more tasty 
  • Start counting the water you drink.That way you will be able to drink more by the end of the day when needed.

    Im sure i missed enough so be free to comment your opinions :)

Fitness for Me

Fitness for me is a way of life.. A change im my perspective..A way to see a brighter and healthier future. Health must be in the mind and in the body. Eat well workout well and live Better!! Thats all for me.. I am not dissapointed by results. I keep it simple :)

Capoeira Game with my Bro :)

Hey there :) Check out my edited video with me and my Bro! It was my first try of editing a video so i hoppe you enjoy it.. Btw we are a lot better now :P Its an old one..Tell me your thought :)

Basic of Carbs PART I

You got the point Carbs ;)

What Are Carbohydrates?

Carbohydrates, along with fats and proteins, are one of the three main classes of food. Carbohydrates are organic compounds consisting mainly of sugars, starches and fiber.
Plants make carbohydrates during photosynthesis and store them as any of the saccharides (sugars). They are used primarily for energy in the body. If carbohydrate isn't used in short order, it is stored. A certain amount can be stored in the liver and muscles asglycogen, and the rest is stored as fat. Unlike protein and essential fats, our bodies can get along without dietary carbohydrate if needed. 
So dont forget Carbs. To but it simple these are your energy.. You cant train like an anthlete without comsuming a good amount of carbs..Its most prefable at the morning and pre-post morkouts.. BUT you must prefer the good sources of carbs like pasta and honey not these sugar canded shit :* Im sorry but i dont like sweets :P

Sunday, April 13, 2014

Instagram  You can also check and follow my instagramm page.. I update regularly with more fitness content, photos and videos from my life and workouts.. It would be great to see you there ;)

My fridge :)

Its essential to stock your fridge.. If you want to be consistent and keep track of your food you must have everything in track. Sooo buy and eat healthy ;)

Hey its me

Hey im Panos.. Im 21 years old and im studing to be a dentist. I live in Greece and i love it ;) I live with a healthy lifestyle and it was my choice.. I love it and i love the results ;)

Capoeira Trick..Arcoiris first Try!! Greek version ;)

  Check this out.. You have to try again and again.. But that sweet feeling of success!!! :**

Introduction !!

Whats up everyone? Im Panos and i love workout.. I mean running,gym,fitness and my best love is capoeira. Stay tuned and watch my blog.I have great ideas!!
Thats my first attempt to make a video.. I will post more and make more.. I want to share the potensial of people in the world!! Peace!
Today its my first day on blogging and online stuff.. You should check my first youtube video of me doing capoeira