Blueberry Mug Cake

Hello everybody, Getting back on track with my fitness journey during the month of January hasn’t been easy at all. Everyday is a new opportunity and I’ve been going more often to the gym, trying to be consistent with workouts (without pushing too hard) and paying careful attention to the quality and composition of my meals. It takes…

It’s all about Motivation

Hello world,  It’s been ages since my last post… I didn’t have time, discipline, commitment or even motivation to write. The last 3 months of 2016 were incredibly busy and I could easily find an excuse not to post, as my travelling schedule and professional agenda were just insane. In fact, I wasn’t even getting…

Be kind. Be world class

Hello everybody! I was listening to one of my favorite podcasts on nowadays’ core values of business and societies when a very powerful message stuck in my mind. Suddenly I found myself thinking about kindness and therefore I would like to share a few thoughts with you. Gratitude is a great way to go through life and if we…

Nutrition and Mental Health

Hello everyone! I’ve recently shared a blog post about the importance that grocery shopping plays in a healthy lifestyle. In fact everything starts at the supermarket, or even before when we set our mind to make good decisions. Making decisions is one of our constant activities and they can either lead to a life full…

Easy overnight oats recipe

Hello everybody! Global Conference in China is around the corner and during demanding times it’s absolutely vital not to loose sight of health and wellbeing in order to keep focus and productivity high. Therefore I am committed to make the most out of my days beginning with healthy choices. Starting the day with a healthy breakfast is…

Let’s talk about beach essentials

Hello everybody! Every Summer has its own story of lazy days and fireworks. The beach is calling and it’s fundamental to be fully prepared to embrace the hot summer days gracefully! 🙂 In today’s post I’m sharing some of my essentials and products I like to use at the beach! Let me know your favorites so I can also…

A visit to Namibia…

Hello everybody, Last month I had the chance to visit Namibia and first of all let me tell you that Namibia was a pure surprise for me (a good one though)! Windhoek, the capital is a surprisingly modern city with many interesting places to visit. I’ve been to Namibia on a business trip with a…

Daily Routine: 5 Week days in The Netherlands

Hello my beautiful friends, Some of you have been asking about my daily routine in the Netherlands, and mainly how do I balance my full-time job with a healthy and active lifestyle. First of all, I have to say that I completely don’t like the word “routine” if you consider it to be associated with ordinary and boring activities… No,…

Shall we go to the Supermarket?

Hello guys! Everything starts with a visit to the supermarket! If you set the goal to eat healthy and make good choices it’s important not to underestimate the importance of grocery shopping. Supermarkets are sophisticated marketing systems and everything we see in the shelves, sample booths and even the light & smell are intentionally created to…

Já conhecem Os Bolos da Vera?

Olá a todos! Hoje foi dia de festa cá em casa! A minha avó celebrou 74 Primaveras e como eu ainda não tinha celebrado o aniversário em família a festa acabou por ser maior. Como já vem sendo hábito O BOLO ficou a cargo de Os Bolos da Vera em Torres Novas! Admiro a Vera…

Vegetarian Cuisine: chickpea curry pastries

Hello my beautiful friends, At the beginning of 2016 I set the goal to further explore Vegetarian Cuisine and to ensure that (at least) one day per week I would only eat vegetarian food – No meat or fish! Since then, I have been trying different recipes and playing with spices (not being always successful…

Clean Cheat: Fit pasta with spinach souce!

Hi everybody!  After an insane “Leg Day” it’s normal finding yourself craving carbs! It is completely fine as carbs are macronutrients that according international guidelines should be part of an healthy diet – the healthy carbs though, not processed.   Nevertheless it is important to understand that there are different types of carbs (and I…