A Tuesday run

I do love to read but I go through periods when I do not touch a book and this has been the case for the past few months but one of my swedish friends decided to start a book club and I was not far behind to join in. Anyhow the other day I went to the library to lend the “Rules of civility” by Amor Towles. I started reading and I am hooked and last night I ended up going to bed well past midnight so waking up to this crazy busy Tuesday I was very tired but with my mind already made up on running I went outside and what a morning!

forset

One of the goals I have set for myself before I go back to Sweden is to run the distance of a half a marathon and with a slight breeze, sun and not to hot I went up to the woods and completed a 10k run. I have never even thought about trying to run a 1/2 marathon before so I’m not sure what pace I am supposed to keep but I guess it is all about trial and error. I had hoped that I would have run farther because coming back to the house I still had some juice left in the legs but at 10 am I had to rush over to Lifetime Fitness to meet Rebecca for our Pilates session and when the hour was done so was my legs ;).

 

 

 

A six-pack Monday

I loooove the summer and I looove the humidity and even if it makes it a little bit harder to breathe while running I don’t care and when I came into see Jonathan this morning he sent me and MrsL outside to warm up. We were running along Willow Road where you can find a little sneaky hill (there is not that many around) and we had set our heart on it. THe thing was though that we were supposed to turn around after 6 minutes but I guess both me and MrsL had issues with just turning around without finishing the hill. We ended up running for almost 2 miles and we were late coming back into class so Jonathan gave us the evil eye but a girl needs to do what a girl needs to do….finish the hill 🙂

The other ladies had already started the first circuit and although it was a total body workout we put a lot of focus on the abs.

core

My arms are still sore from Fridays killer workout especially the biceps and working with the 20 pounds medicine ball really got them working again when we were doing the 50 russian twist and the wood chops. The workout was not really cardio based but the humidity really got us sweating like there was no tomorrow.

woodchoprussian 

We kept on working with the medicine ball and first out in the third circuit was a “step back lunge with a twist then up to a high knee with a twist. I am not a big fan of this movement but I know for sure that is really effective working the core as well as the shoulders and arms.

lungetwist

With the arms tiring out as we picked up the 16kg ketllebell and did slow 10 shoulder presses followed by 15 fast with help of the legs. The last set I could not finish the 15 because I was afraid the arms was going to give in and that the kettlebell would end up on top of my head, not to fun! We finished out on leg raises to the sides to get the obliques working.

 

legswing

It was not that the workout was not hard but I actually did not run this weekend so I felt pretty fresh and the hour flew by fast. The last three exercises we did was weighted leg raises, plank with extended arms that was pretty straight forward but I could feel my lower back compensating when I did the squat to press. I would not be surprised if I wake up with an ache tomorrow morning but I don’t mind because I actually like waking up and when I move my limbs and they hurt I know I did something right the previous day.

weighted leg plank with ex

 

 

squat to press

Now the “big storm” is rolling in and I am sitting inside watching the sky light up and the rumble of thunder and hoping it wont rain too much because me and MrsL is going for a run in the forest tomorrow morning and I don’t wont to get my shoes muddy…lol

Quesadillas and a margarita…you gotta love the summer!

I guess you figured out by know that I love my food and sometimes my old favorites comes sneaking up on me! This is when I try to come up with substitute for things I try to stay away from like gluten and dairy. So yesterday when Freddie suggested that we should make quesadillas on the grill my mouth stated watering and my brain started working and this is what I came up with…

dinner

Tortilla bread

2 Egg

less than 1/2 cup (1 dl) psyllium husk (whole flakes)

1 cup (2 dl) water

salt

pepper

cayenne pepper

garlic powder

Mix all the ingredients in a mixer and let it stand for 5-10 minutes so the husk swells. Spread out the batter in-between 2 sheets of parchment paper, use your hands to get it evenly spread and place it in the oven for about 5-10 minutes app. 350F/200C.

tortilla

I filled the tortilla with Gouda Cheese (goat cheese has no lactose in it), shrimps, tomatoes, shiitake mushrooms, salt and pepper.

I grilled my quesadillas for a few minutes on each side and served it with a margarita light (no sugar or calories)…I guess if you are choosing from two evil, go for the less evil because this really made my day 😉

quisadilla

 

I am ripped to pieces

When I went to bed last night I was pissed off and when I woke up this morning I was pissed off and I don’t really have a good reason why. So when Freddie told me to go back to bed this morning because I was not much fun to be around I thought to myself “hell no” because this is when I need my workout more than ever!

When I got into Lifestyle Fitness it was just me and mrsT who I have not seen in weeks and it was nice to catch up for a few minutes before we got to business. First out we did rows and push ups to warm up the arms but unfortunately mrsT has some issues in her shoulder so as soon the warmup was over she hit the legs instead and I kept on working the arms.

collage

When she was doing leg extensions I did single arm shoulder raiser to the front followed by high rows to you nose and at this point it still felt like a warmup.

shoulders

This didn’t last long because after the first set of barbell jerks it started to get heavy and Jonathan kept on raising the weights. The goal was not to use the legs but the last few reps it was totally impossible to get the barbell over my head without the help of the legs.

barbell

I took minimal rest especially when I had no one in front of me and I could really feel my shoulders working and I did not have to add any more weight to my 15 pounds Arnold shoulder press or they would have landed on top of my head…lol

arnold

When Jonathan told me it was time for pull ups thought he was kidding me, not only was I totally exhausted but this is also my least favorite arm exercise to do but I also believe the things you don’t like are the one you need to practice on because most likely you suck at them (so true). To complete the circuit I did 15 overhead slams with the 12 pound medicine ball and rows.

barbell1

At this point I thought I was coming to an end of the workout but I was so wrong I had a long way to go…so back to where I started I went back to the TRX to hit triceps and biceps with 30 seconds circles with the heavy ropes and when my third set was done I folded the rope together…that was a mistake, I was not done…

TRX TRX2

My last circuit for the day was triceps extensions, hammer curls and slamming the heavy ropes from a squat jump and at this point my arms was totally ripped into pieces and I know that I will be sore tomorrow (I am already feeling it and it’s only 2pm!). It was so worth coming in and get my ass whipped… I am already in a better mood and this is what I call to “get your money worth”!!!

biceptricep

Mustard marinated Chicken with Asparagus

I had the best helper in the kitchen today when we made dinner but after steering for too long in the pasta pot Mira’s arm got tired and what is not better to get loose on the trampoline instead…lol

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1 kg /2 pounds Chicken

1 tablespoon mustard

1 tablespoon Agave nectar

1 tablespoon Apple cider Vinegar

Salt and pepper

How to: Mix all the ingredients for the marinade in a bowl and let marinate the chicken for about 30 minutes. Grill the Chicken on the grill until thoroughly cooked (I added the asparagus when I flipped the chicken around).

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Serve the Chicken on a bed of spinach and tomatoes then sprinkle some chimichurri on top…Enjoy 🙂

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The Mind-Body Harmonisation of Physical Exercise or Why Exercise is like Meditation

Veganlosophy

 

Physical exercise is so much more than just attempting to look good.  It’s not something necessary for ONLY some people nor should it be about being vain. Yes’s it is about losing weight if you need to for health, sometimes it is about rehabilitation after injuries, but much much more than that working out is about discovering your INNER STRENGTH, developing COURAGE, WILL POWER, SELF DISCIPLINE and DETERMINATION.

Working out teaches you to take the time for yourself and realise your SELF WORTH, the importance, benefits and the amazing results that come from looking after yourself.

The mind that was once the enemy, at first resisting everything, saying you’re not strong enough, fit enough, that you can’t do it, with practice because a powerful ally, connecting to the body in a harmonising union that not only teaches you how to power through the tough times in your workout but…

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Me and woods

I went for a 8k run this morning it was warm, long and hard but still absolutely beautiful. My legs were a bit stiff from yesterdays workout and I will admit that I am not the best to make sure I stretch out properly afterwards. So when I had about 2k left my hamstrings was screaming and the only thing I wanted to do was to lay down in the green grass and let my hammies relax but I kept on going because I knew the feeling of completion when I finally got home is unbeatable!

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