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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Let’s grill out and cheer for the Blackhawks!!!

The weather is lovely, Blackhawks is playing so what is more appropriate than flipping some burgers on the BBQ and enjoy the game…

burger

Patties

500 grams/ 1 lbs Minced beef

garlic powder

paprika powder

Salt and Pepper

Weber Chicago Steak Spice

 

Lettuce

Chimichurri 

Guacamole

1 avocado

½ chopped tomato

2 tablespoon chopped red onion

½ Lime juice

Cilantro

Salt and Pepper

Red Chili Flakes

How to: Mix all the ingredients together and make patties, throw them on the BBQ until they are done and season with the Weber spice.

Mix the ingredients for the guacamole, serve the burgers in a lettuce wrap with the guacamole and the chimichurri….Let’s go Hawks!!!!!

hawks 

 

Total body in the sunshine…

Last night when I went to bed I was really tired but for some reason I could not fall asleep and when I finally did Mira came in to our bedroom crying and was in an unbelievable growing pain. So when I woke up this morning I was exhausted just walking down the stairs so when I came into the Lifestyle Fitness I really had to focus to get to my “place”.

It was around 80 degrees and for the first time this season we took the workout outside (for real) and believe me when I say I have been longing for this for months!!!

and here it is…

First Circuit

high kneedips

doubledip squat and trow trows + jumprope

Second circuit

deadlifts squat

+ kettlebell shoulder  press

leg extension pushups

slams squatjumps

Third circuit

sitsquats legextensions legpress

Pilates Tuesday

I love the Pilates with all the great “names” that comes with the different moves, somehow it almost takes me back to being a child. So last week I did not blog much but I met up with Rebecca as I do on Tuesdays and she taught us the “swan” and the “flamingo” moves and it is really interesting and I am loving it more and more after every session.

Later that afternoon Mira had her swimming lesson and I thought I would get a quick run in When I tell her Mira gets a little concerned and I had to promise her that I would be back  in time. And I tell you I have never run so fast in my life and when I got back to “Big Blue” I had to give it a few minutes before I walked in because I was about to puke…haha that’s how I stay motivated to run fast 🙂

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Today I started my day with a 4.74 mile run, trying out a new track. Even tough it was a beautiful morning it was just a little bit to windy for my liking but I think I have decided that this will be my new “middle” distance that I will run at least once a week. When I got home I hurried to change into new workout clothes to make it more pleasant for anyone that had to be around me and as I was changing I realized I managed to get a tan line from my shorts and top…lol.

As always Rebecca didn’t disappoint as we climbed trees and stretched in the mermaid position. I was glad I had already completed my run because  I left felt so relaxed when the hour was over but I will admit that I was tired in the afternoon, not sure if it was the workouts or the fact it has been very hot today…either way I will not complain 🙂

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Grilled steelhead with roasted vegetables and tarragon and avocado mix

I mentioned I have eaten food I don’t normally eat and although I have tried to stay away from gluten I have had dairy and now I am paying for it. So it is time to get back to basic and cut out all starch, sugar, gluten and dairy so today I made grilled steelhead with a “guacamole” inspired by béarnaise.

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1 steelhead

Vegetable oil

Lemon pepper and salt

Lemon

Roasted vegetables

Brussel sprouts

Red Bell Pepper

Red Onion

Cauliflower

Asparagus

Garlic

Spinach

Salt and Pepper

Avocado Mix

1 Avocado

1 Lemon

Garlic

Red Onion

Tomato

Fresh Tarragon

Salt, pepper and chili flakes

How to: Brush the fish with the vegetable oil and sprinkle salt and pepper and grill the fish each side for about 8 minutes.

Cut the vegetables and chop the garlic and sprinkle the garlic over the vegetables and mix the oil and salt and pepper.

Mash the avocado and squeeze the lemon juice over, mix with garlic, tomato, red onion, chopped tarragon, salt, pepper and chili flakes and serve the salmon with a slice of lemon…

Enjoy!

You need to live a little…

I have spent the last nine days with my brother and sister and we have had the most amazing time here in Chicago. I have not had much time to blog but I have tried to kept my routines as much as possible, lifting weights and running. Something I have not done to much of this past week is cook and I have eaten things I don’t normally eat and I will tell you I can totally feel it. But as always all good things must come to an end and yesterday my siblings flew back home to Sweden 😦 and I am back to my proper routines and “diet”.

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I didn’t workout the girls last week so it was nice to be back and Jonathan had put together a conditioning session for us. We started with slow contraction type of movements and first out was the superman extension, modified side plank with a leg raise, spiderman climbers and slow climbers. Every movement was done very slowly with a pause to really tighten every muscle.

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The circuit was a long and once we were done we got up on our feet and picked up 5 pounds dumbbells doing 20 scarecrows, 20 shoulder raised and 15 squats. The weight was light but with the high rep-count and the shoulder stabilization on the mat it is fair to say that the shoulders were screaming at the end of the circuit.

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The following routine we picked up the pace and jumped rope for 2 minutes and then the following exercises was done in 30 seconds intervals nonstop…woodchoppers (30 sec each side), jumping jacks with 16 pounds medicine ball, russian twist, weighted leg raises and an extended plank.

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Surprisingly the last circuit we did not go outside considering the weather is warming up again instead we finished out on 30 seconds intervals on the rope with 3 different variations.

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It was an intense workout that I very much needed and now when I have lived a little it is time to get back to work and I am really looking forward to it 🙂

 

Never walk alone…

So the last few days has been crazy and I have not had a chance to update but that does not mean I haven’t kept up with my workout…yes, I will admit this is my cheat week because my brother and sister is here…

Knowing that I would spend time with them this week I asked Jonathan if I could come in before the kids started school. So monday morning I came in to Lifestyle Fitness for the 6.45 class the only thing was though that I was the only one showing up so it was canceled. I worked out alone but Jonathan was kind enough to guide me through the workout and the focus was mainly on the core. I had forgotten my gloves and hanging in the bar really hurts and it annoyed me that I could not totally concentrate on the movement.

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The second half of the workout was a little bit more cardio based but yet working the arms and abs. I realized it is very different working alone and it is at these moments I remember how the gals really motivates me but I was not alone as Jonathan doing his thing at the other side of the gym and made sure I wasn’t slacking off 🙂

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I had to rush out to have time to send the kids to school and we were also going downtown Chicago to celebrate my brothers 40th Birthday doing a Segway tour along the lake front! We had a great day but we were absolutely exhausted at the end of day although I must say that “Segwaying” is a lazy mans vehicle 😉

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