Grilled Salmon and a funny spinning class

I am so glad this day is finally coming to its end because it has just been one of those days when everything is not going your way! Mira has started first grade this week and it is very exciting but also includes very long days and much more academic work compared to what she did in K. She can’t understand why there is no playtime in the classroom like it was last year in kindergarten and all frustration is released at home (like it should) or this morning before the bus arrived and another round when she came home.

Anyhow I had a funny incident on Tuesday when I did a spinning class over at lifetime. Without offending anyone I do believe the Americans are a little more prude than the swedes 😉 As we were spinning away to a pretty good rhythm of a song I thought I recognized words but couldn’t make any sense of them but all of a sudden I released they were singing in swedish! I did not really except any lyrics in swedish being played in a more or less public spinning class and certainly not that type of lyrics they where singing. It was about running around and shagging and I burst out laughing trying to do an interval at the same time trying to breathe! I had to go up to the instructor and ask about the song and I was pretty sure I heard right as it was “Basshunter” but the instructor had no clue what they were singing about as she only thought it was a good spinning song…lol.

Today is also my second day for my fast of the week and I did not have much time on making dinner so I needed a “quick fix” so I threw together grilled salmon with a touch of tomatoes and it was filling and delish…So here we go…

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I used a pice of salmon that was 270 grams (181 cal/100 grams) 488 calories.

salt

lemon pepper

chili flakes

I threw it on the grill and meanwhile I made a “tomato mix”

1/2 cup of crushed tomato

chopped tarragon

splash of lobster stock

salt and pepper

 

A little bit of abs…

Yesterday morning Knut had his first session of conditioning before the tryout get starting and I guess there is no different for a child having time off as it is for an adult…it hurts! (the difference is it takes longer for us to get it back). So when Knut’s hour was over I had that in mind when I made it over to Lifestyle fitness for my own session.

We started with warming up the abs with 20 crunches and 30 second plank from the Pilates ball (no pics but arms on the ball) it is important to keep the elbows in front of you as much as you can to get the abs engaged to its max.

After the warmup kept on working the abs on the mat with 15 leg raisers with the Pilates ball between our feet. Taking them slow and let the abs contract at every single rep.

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This movement was accompanied by 15 push ups from the Pilates ball, now every single rep your chest is supposed to touch the ball and you’ll use the bounce to push yourself up again. You might think this sounds simple when you can actually use the bounce but try it and you probably change your mind…lol

pushup

So it was a relief as soon as the 15 reps were completed and we moved into the last movement in this circuit…15 squat with lifting the Pilates ball overhead.

squat

At the second circuit we  exchanged the Pilates ball to a heavier ball, a 14 pound medicine ball and this routine was longer than the previous two as well as the intensity. So with 10 walking lunges with the ball overhead we traveled across the gym and at every rep we paused in the leap focusing on holding the abdominal.

lunge

    Leaving the ball behind we made our back doing the inch worm. This was done from out toes and making sure that we had a nice stretch going in our hamstrings before we moved forward with our hands holding the “plank” for a few seconds.

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 When the 10 inch worms was completed we finished out with 50 bicycle crunched before we jumped back to our medicine ball and lunged back. At the other end of the gym we finished with 10 side lunges and 20 wood chops.sidelunge

With the high intensity over and done with it was nice being able to bring the heart rate back down again but still focusing on the abs. So with 15 leg raisers from the Romanian chair, 15 chops…

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 …15 roll out…

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 …15 weighted side bend completed ( I thought) our day was over. To do the side bend correctly it is important to get a good stretch of the obliques and then contract them as you breathing out in a big belly breath. I found that after 10 reps it was hard to get a good contraction but I guess that was because I was getting tired 😉

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So like I said the hour was over and both me and my companion was getting tired when Jonathan asked us we were up for some intervals and how can we turn that down…I wish I had as soon as I started…lol

We finished out on the bike with 30 second high residence as fast possible with a sufficient rest in-between to be able to crank out every single interval. The first five we were seated leaning over the handles and standing for the final 5.  It took around 15 minutes and after every completed interval I thought of Knut and how hard he work…and at thought the only thing I could do was just keep on going even if it hurt…

 

It’s painfully truthful!

Ok, now I am back in business for real! After we came back from Sweden Freddie and I hung out a few days in here in “Chicago” before we took our 10 years anniversary honeymoon to the British Virgin Island and what a week…heaven!

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So yesterday was my second workout being back for real and being back in my normal routines but today I am suffering from lying in a sun chair reading “Gone with the wind”  not doing to many other things except for throwing myself in the crystal clear ocean every other 30 minutes. It is also a great reminder of how painful it is to lay on coach for to long and as panful it is so it’s great to be back to my old routines and Jonathan had set up a great leg day Wednesday for us.

First out for the workout was 20 leg abductor from the TRX followed by 10 single leg squat touching our hands to the ground to be finished off with a step up with a high knee thrust. At the time being it didn’t felt so bad but this was just the beginning and I know one of the reasons why I can’t walk like a normal person today is because of the single leg squats for a starter 🙂

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But there was no time to complain because as soon as the three sets was completed we moved into the seconds circuit that contained of 20 lateral lunges with a reach, 20 forward lunged with the medicine ball static overhead.

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These two exercises alone gets your hart rate up to a decant level so when we finally made it back to our mats starting with 15 “peeing dogs” and leg extension from the knees squeezing the glut at every rep was some kind of relief!

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The problem was that it didn’t last for long as we finished out this circuit with 15 weighted squats. The trick to it was to squat slowly pause at the bottom come right up but not all the way and go right back down again. It was at this point my legs  started to feel a little wobbly…loll

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So the workout was coming to an end but we were not quite there. It was a beautiful day and not to hot so we took it outside for some drills with the agility ladder working both cardio and speed as well our coordination.  So with this my conclusion from my vacation is that is painfully truthful living like a slacker…haha

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A decent hill!

I am not used to these bright nights as I had a terrible time trying to sleep last night and when I woke up I after h few hours sleep I think every single muscle was aching in my body.  I was not looking forward to my morning run but I took the bull by horns and I hit the 2k’s just to get down the lake I’ve run around so many times before.

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There is a stunning track around the lake.

Every step was a pain and my legs where heavy like rocks. It was not a fast run and I had to walk the last kilometer coming back to my moms apartment as the hills can be a nightmare. I had not much left in the legs but I decided to do sprint intervals up the hill and although this was not a great performance I did complete almost 8.5 k with two very tired legs and that is ok 😉

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 The towns own San Francisco hills

30k in 6 days

I spent 6 days in Norrköping and with my sister and her family and I have never ever before actually gone for a run the day after midsummer but this year I did and it was the fastest of them all and I was all alone.

I thought I kept my stuff together in our suitcases but somehow you never do, especially not with 2 kids 😉 so the entire morning I spent packing all our belongings but I did manage to get a quick 5k in before we had to drive to the train and head north and this completed 30k in 6 days…

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Just me and the badger…he made me sprint fast past him lol

DIY with TRX

We spent the day at the park today as Helena had a meeting she needed to attend to at work but as soon as we got back home I went for a run. I did the same track as I did yesterday and with all the hills it was crazy hard so the last kilometer I did 20 seconds intervals sprints all the way back to the house.

I had already asked Jan for a set of lashing straps before I left and he had them ready for me and I attached them to an old apple tree that Helena and Jan has in their garden and I was ready for a simple TRX workout.

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First out I focused on the hips and core doing hip abduction with pulling in the legs.

pull hip

 

When I had completed 15 reps I went straight into 50 bicycle crunches and a 30 sec plank and both my shoulders and abs was screaming at the end of it.

bycicle plank

My second circuit I decided to focus on my arms and as I started doing my rows a horse was passing by…I’m pretty sure this can only happened on the countryside… lol

Horse

I finished my workout with biceps curls and triceps extensions and when I was done I was very tired…I think I still suffering a bit from the jet lag…

biceps triceps

 

Gymless…

No, I didn’t wake up at 2am I actually slept until 11am and for be exact 16 hours and when my sister got me out of bed I was still tired and I  had no time to go for a run as we had the entire afternoon planed. So when we got home I went for a 40 minutes run, I couldn’t use my run app so I went for time. It is very hilly here compare to Illinois but that is alright as it is more of a challenge and when I googled the distant I ran it turned out to be 8k.

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When I came up on the driveway I met my sister she was taking the kids down to the beach for an evening swim so I came with to do a couple of body weighted circuits. I will say this is probably the most beautiful and peaceful “gym” I ever have exercised at!

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I started out doing 20 crunches, 15 leg raises, 50 bicycle crunches, 60 sec plank, 30 sec extended plank.

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I didn’t have much time as my sister was going back to the house to start dinner so I finished off with 15 push ups, 15 dips, 15 pull-ups.

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Knut waited for me until I was done as he wanted to jump off the pier and when we were walking up the back to house I thought I would get some sprint intervals in so I finished off 6 sprints up this steep hill before I called it a day.

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Summer Vacation is finally here!!!

Yesterday was the very last day of school and it was a very hot day so as soon as I’ve sent the kids off on the bus I put on my “blue danger” I went for my run. The thing was that I was not in the mood for it but I knew if I didn’t do it there and then it was not going to happened as it was warming up quickly. I realized fast that it was not only my mind that struggled my entire body felt heavy and my breathing was totally out of place, this was far from the feeling I had last week when I just kept going and going for my 12.6 miles. Anyhow I kept on running for my 4 1/2 miles and I really had to push to the very last step focusing on not slowing down.

I only had time for a quick shower before I had to get Mira and Knut from school. The rest of the afternoon we spent at the Lifetime pool and it was so great to watch the kids having so much fun, I guess there is no better way celebrating that school is over and the summer vacation is finally here!

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That evening we went to a new restaurant called Nick’s in Wilmette as we kept on celebrating with our friends. We got the best table in the entire restaurant, we sat at the opened windows and as soon as the kids finished their meal they sat on the window seal playing and watching people walk by. Initially I was surprised on how empty it was but after about 15 minutes there was people lining up in the street trying to get a table and I totally understand why. The ambiance was great and the food was amazing, I ordered a kale salad with grilled salmon and this was a great way to finish a great day!

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Why change a winning concept?!!

I never blogged about my friday workout but it was an insane upper body history and coming in this morning we kept on pushing for a total body workout. We haven’t been using the barbell that often lately but today we started out with 15 curls straight into 15 shoulder pushes. We were really pushing the shoulders on friday so I was a little sore but I find it so effective using different equipment still targeting the same muscle group.

Today working the shoulders

 barbell

Friday one of the exercises working the shoulder and pecks.

push3

The circuit didn’t finish there so we moved on to the TRX and did 15 pull ups and although you mainly work the back, arms and the pecks you also should contract the gluts so the backside of the legs gets a nice burn 🙂

pulls

The next movement was a build up and started with 15 regular pushups, round #2 15 push ups from a bosu ball and for the final round I was supposed to do 15 pushups with the hands on the bosu ball and the feet through the loops of the TRX. I will admit that I only did 14 as my hands was slipping of the ball and I pretty much hit failure. We finished out the circuit with a 1 minute high resistant on the bike.

pushupbike

The next circuit was as long and intense as the first one. We started with 20 hammer curls followed by 10 shoulder raises to the side and 10 shoulder raises to the front. I don’t think I ever will like the shoulder raiser but I do believe you should practice a little extra on the thinks you don’t like because most likely you suck at them and that’s why you don’t like em 🙂

circuit2

 We moved over to the tire and did 30 weighted step up, dips and 10 barbell weighted lunges. Instead of kicking the cardio hard this time we gave out core some attention doing 30 seconds leg raises, 30 sec oblique crunches, 30 double crunches and a 30 sec extended plank, I love the extended plank because it is painful in a nice way 😉

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 The last 5-10 minutes we finished with intervals on the rope finishing off the shoulders and arm (and some legs). I think this is the first time I am actually sitting down and relaxing today and I can really feel how tired my upper back, neck and shoulders are. It will be interesting to see how I feel tomorrow morning, I’m glad I’m not running with my arms… lol

700 meters short…

Every so often we miss the school bus in the morning and today was that kind of morning when you had 15 minutes to spare and all of a sudden the bus is swishing by outside. When we jumped in the car and I realized it had stopped raining and having no inspiration at all for standing on a treadmill for an hour I put on my runners as soon as I got home and went for the track in the forest preserve. I hadn’t run for long when it started to pour down with rain but I felt real good so I thought I was do a 8k run but when I go to the turning point (the track goes on and on) I thought I would run a little longer and I kept on going.

When my brother and sister was here we set up personal goal on what we wanted to achieve by the time we were going to see each other again and my goal was to run the distant of half a marathon, my longest run I ever done is 12k on a treadmill.

Still having a good feeling and a good run I thought I this is it! I will admit that I was not completely sure on how long a half a marathon was because I for sure did not plan on it when I stepped out the door but had a feeling it was around 20k. When it was time to see how far I had run and make a decision if I would go into the next forest or head home I realized I had 4k to go and my legs was feeling like two rocks and I stated to think about all the people I meet everyday that challenge themselves beyond their mental barriers.

This is my friends who make it to the gym at 6am, running with back pain because she loves it and this is the only way she’ll keep sane, coming back and doing a race after recovered from a stroke or my 9-year-old son who works his ass off at hockey because he knows he is getting better every time he pushes himself to max…then I could for sure finish my “own half marathon challenge”!

As I ran up on the driveway I pulled out my phone I stopped the timer and i finished on 20.3k in 1.53 minutes and I felt awesome although my feet and legs where hurting like crazy. The only thing was when I goggled the distant for half a marathon it is 21k….

Whaaat, I was 700 meter short from my goal. I don’t know if it was a decent time or not but I am very glad for what I accomplished today and if Jonathan asks me to do a squat I couldn’t do it to save my life.

  treadmill