Sometimes we need a little magic!

I sleep really well last night but I woke up a few times because my lower back was killing me, not in a bad way but from yesterdays sweet workout with Frank. Soreness from a workout will never stop me so with 2 Advil later and some tiger balm rubbed into my back and I was as good as new.

I knew what I had to do today because Megan told and I am sticking to the game plan. So with 5 miles to run today I started as planned but in the middle of the run the treadmill came to a stop and I had to start all over and some personal stuff came up that was completely out of my control and all the sudden it felt like I was running in a storm.storm

 

Everything was hurting and I had one mile to go and I was going to crank the speed up from 8.06 minute mile to 7.54 minute mile and with the darkness in my mind it felt…hmmm, not impossible but close.

So when Tarik, a fellow trainer walked through the doors I begged him to stand next to me and help me push and so he did. He made sure I did not give up and when I told him I was puking he just told me to keep running and stop making a mess. I came in on 24.14 at three miles and then I already had over two miles under my belt.

Sometime we just need to use some magic to turn the negative into something positive and the storm that might have been ahead is all of a sudden less threatening!

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Thank you Tarik for pushing me to the end!

Practise what you preach

Today we had a guest appearance from the City. It was Laura’s friend and I’ve been told she is just like me “a gym junky” so the pressure was totally on. I knew the girls was going to be sore from the drop sets we did on Monday so arms was more or less off-limits. So coming in I had to try the workout to see if it was descent or not. As I did Frank, on of the trainers at Lifestyle Fitness decided to join in. It is so much more fun when you have a workout pal because if I every thought about giving up when working alone, having a partner it never even crosses my mind.

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So there we were, Frank and I slightly rushed for time when we started to crank out the first set of wood chops, body weighted side bridge, burpee with push up and last but not least shoulder extensions from a medicine ball. Although this was a core circuit the shoulders had to stabilize a fair bit so coming into the last move me and my shoulders had a very private conversation 😉

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As we are having a bit of a drop-set week this week what would be more appropriate than carry it over to the legs as well. So with a barbell squats, dropping the weight twice followed by 20 walking lunges with at least 20 lbs weight did the trick…

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…but to every frontside there is also a backside. This time around we did the drop set last and started with 15 Barbell “good mornings” followed by Romanian deadlifts. I was coming into my third set and I was glad I was seeing the silver lining of the workout. We topped the day off combining the weight training into 6 minutes cardio blast. I could with an ease to my mind let the girls do the same because I knew I pushed myself and how could I ever give them a workout that would not be challenging enough?!!

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Thanks for coming Michelle!

Sometimes you think you will die…

Slowly but surly I’m preparing for the 1/2 marathon that is coming up in May and I have the best coach one can wish for. Not only is she great to hang with but she also won the iron man and has run a numerous marathons and I am all about learning from the best. Every monday at the bus stop we plan my week ahead and now it is starting to get intense or I am more out of shape than what I like to admit!

Anyhow I made into the gym not realizing it was actually still nice outside but I had my mind-set on running my first 4 miles of the week on the treadmill and had already planned on increasing the speed by 0.1 every minute for 6 minutes then to bring it back down to 7.0.

Sometimes when I wake up I just know that the body is not how I would like it to be and today was that day. My legs were heavy almost like I had added extra weight to my wrists and it was a 33.41 agonizing minutes of pounding but I knew I was not going to die so I pushed and I pushed and you know what…I was right, I did not die this time either!

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A new week with new possibilities

Finally I think spring is coming our way and what more do you need to get inspired to push that little bit extra and I know for sure that the ladies used it at their advantage.

It was meant to be a total body workout but sometimes it feels like we always working against the clock trying to squeeze in as much as possible in 60 minutes. So first out today was walking lunges with shoulder a press and tubing while “driving” with a medicine ball also working the shoulders. The girls really cracked me up because they were so unsynchronized that Anna was almost squashed between Elli and Lynne. This two moves are very good for the obvious reasons, working the legs (and shoulders) but the tubing is so good for toning the outer thigh.

tubingThese two moves was accompanied by single leg squats and bridge keeping the feet on the medicine ball for a more challenge and I will confess as soon as i went outside today I knew they had to run for the first time this year in the cul-de-sac!

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As much as I wanted to stay outside we are not really there yet so we went back inside and worked the upper part of the body. We focused on biceps, triceps, lats and the pecs doing drop sets to build some muscles. Starting at the heaviest weight they did 10 reps, dropped the weight and did another 10 and then dropped the weight one last time and finished off another 10 reps.

pecsI hear this all the time that “I don’t want to get bulky” but girls don’t have to worry about it because we don’t produce that much testosterone that is required to start looking like the incredible hulk. I believe that the stronger you are the better you will feel so start lifting and get strong girls!

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What is the perfect body and how do we achieve to get it?

I was reading a piece in one of the Swedish news papers written by Mia Skäringe about fad diets, workouts and the crazy obsession getting the perfect body. I will be the first one to admit that I will jump on the train and try out a new diet so with low-carb/high-fat diets, fasting diets, low-calorie diets under my belt I always come back to eating smart. And that for me is making choices and being educated what happens inside your body when eating a french fry instead of a potato, choosing roasted vegetables instead of pasta or use nectar instead of sugar. 

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I know that I will never look like the girl on the picture although if I was completely honest I would love to. But reality is I have to realize that I am no longer 21, I have two amazing kids and my boobs bought a single ticket going south and I don’t think they coming back anytime soon. I am not against or for any specific diets and I am firm believer that something that works for you might not work for me but one thing for sure is. I am and will always feel happier having a body that is healthy both on the inside as well on the outside and being content with my own progress to get there.

Here is the article, it is in Swedish but I bet it can be translated one way or another…

http://www.aftonbladet.se/debatt/debattamnen/jamstalldhet/article18495704.ab  

 

     

What are you bringing to the beach this summer?

Sometimes I ask my clients if they have any request before the workout and lately I’ve been asked to focus on the core. I am a strong believer that you can never have to much of it and I always incorporate some into every workout. So as a good listener I did what I was told and started the day with some vicious work to the abs, focusing on the strength instead of endurance.

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So the ladies started with 10×3 crunches (front and oblique both sides 10 each) followed by 15 back extensions with a 10 lb. weight. As most of us we all have our weakness and strengths so the weight added was ranging from 10-45 lb and with no rest we moved on to 15 cable crunches. Sometimes it can be tricky to engage the abs and you end up hinging from the hip instead of drawing the navel in. This was followed by the Romanian chair with 15 high knees with added weight to the wrists and by now I think most of them stated to have a nice burn going for them.

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But we didn’t stop because we all have a decision to make on what kind of six-pack you’ll bringing to the beach this summer…

is it this…

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…or this??

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So we kept going doing situps with 15 Russian twists on an incline bench and just for fun we finished it off with 30 sliding mountain climbers.

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I don’t think any of the ladies thought it was a breeze but weight training is not supposed to be comfortable because if it is, you should work harder! The girls kept on kicking ass and finished the day off with some heavy lifting to the legs.

Guess who is back and now as a Personal Trainer!

Well… it’s been a while since I posted anything and I don’t really have any excuses except for it has  been a few changes around here in the past 8 months.

During the fall I started teaching in over at Lifestyle Fitness and at the same time I was studying for my NASM Personal Training Certificate. This was a big change in my life because and just like for everyone else somehow life  s flying by at the same pace or even faster. During the fall we traveled, celebrated our holidays with family and friends and we got a new family member…Gary-Taser our adorable Pomeranian puppy

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Anyhow now I am back and hopefully going to inspire you again to a healthier lifestyle…so I guess the challenge continues ;)

Suck it up and keep on pushing!

How crazy can life be, really…

…so what is going on? Well let me tell you, one of my dearest friends are moving to Switzerland. This is a family that came to the States at the same time as us and our kids are like sibling so it is with a sad heart I see them leave but we will send them off with a party to be remembered . So with this coming up this weekend there is a lot of things that need to be organized and this is at the same weekend as i have my mid-term exam for my NASM PT-Certification. I am not doing this by myself as we (everyone that is coming) all chipping in and I am also asking for help from the professionals. So last night me and Freddie had a wine/sushi tasting with some fabulous wines that my good friend picked for us…I know life is hard, right?!

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 So while this is happening life is flying by my window, just like it does when having kids as well as keeping up with my own fitness, classes and studying. So this morning I went for my run before teaching my 10am class and yes I am finally back to running after months of a knee issue but l will confess it is not a walk in the park. As I am was coming into my final leg of my 3 mile run this morning everything is hurting and that is when I am thinking of Knut (my son) who got up at 5.20  this morning to go skating before school. I was thinking about the girls I train every day and when they leave the gym you can tell they haven’t participated in a fashion show. So how am I suppose to justify to anyone to keep on going if I would give up? So there I am, at my final leg and I am thinking to myself “suck it up and keep on pushing”  and as I am coming up on my driveway I not feeling so great. I have done it before and learned from my mistake and this time I went to the side of the house where I almost barfed….but just almost 🙂  

…but all this it’s a “good” crazy and even though it stresses me out I would not want to change a single thing because the people that surrounds me are truly amazing and keep on inspiring me every day.

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This is Anna and Ellie who kicked ass earlier on this week…way to go girls!

Super Tuesday

I am not a big fan of spinning but I do it anyway because I have to get my cardio in somehow and I am not really sure if my knee is up for getting back to running yet. So the class I do on Tuesday the instructor is amazing as he is very energetic and gets everyone going and it was no difference today.

I am always very focused on what I am doing and don’t really pay much attention of the people around me. I am also a firm believer that it is “your exercise” and you push yourself wherever you want to take it  but at some point during the class I looked around and saw this woman riding along almost like the sun was shining down on her and the birds was singing. Now the room we workout in is always very dark and most of the people around her were so breathless and I’ll tell you there was no pretty sounds coming out of them as they were chipping for air. At this point the woman was riding her bike without holding on to the handles, she started to look at her self in the mirror and start fixing her hair! I’m telling you, my hair is the least of my concerns when I am in a dark room trying to kick my own ass…lol

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Like I said people can do what every they want in the gym but I don’t get it when you clearly don’t even trying to make an effort. It is almost like they’re thinking “If I am sitting on the bike I’ll lose weight, increase my cardiovascular fitness” or whatever the reason might be. I think it is a waste of time but if it makes them feel good about themselves I guess it’s ok but that is not the way I roll. I rather put a 100% effort into what I do and go home and feel like I did my best and that is what I did today!

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I need some sanity in my life!!!

Ok, so we have finally had the schedules for the kids and in all honestly I think it is a full-time job just to keep up! So I am very glad that I am back with Rebecca for my Pilates sessions last Wednesday as I think this might bring some sanity to my life 😉

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It has been a while since I did Pilates and I could really feel it too because it is so very different compared to what I am doing myself over at the gym. At the moment I am focusing building strength and endurance with a lot of stable strength exercises combined with movements in a more unstable environment. So it is very nice to mix it up with the weights and the spinning as well as I really need to work on my flexibility because I am tight like crazy…