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!

magicfeather

 

Thank you Tarik for pushing me to the end!

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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!

100

Put another shrimp in the soup!

I knew last night when I went to bed that my second day fast this week was going to be a tough one. I’m not sure if it is mentally because I already had that mind-set that way, well what I do know was that it has been a challenge today!

I started out this morning with a rocking spinning class and even though my legs were very sore and tired from yesterdays workout I killed it today. I was really focusing on the strokes, the power, the time and calories burned, that way I can really give it all!

After class it has just been one thing after another and I think when we finally sat down to have dinner it was 7pm and I made another version of the famous “tomato soup”. I’m thinking about becoming a professional Tomato Soup Maker…lol

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Anyhow, the soup turned out to be another perfect recipe that goes hand in hand with the 5:2 diet and has less than 500 calories!

This makes 2 servings (approx. 325 calories)

1 Can of diced tomatoes

4 tablespoons Salsa

2 dl water (I used more to make it less thick)

Bouillon

1 Chopped Garlic clove

1/2 chopped yellow onion

1/4 cup Green Lentils

1 bag  Zero Noodles (I use scissors to chop them in smaller pieces)

200 grams Shrimps

2 tablespoons Sour cream

10 grams of Mexican cheese

Fry the garlic and onion together (no oil or butter) and mix water, tomatoes, bouillon, salsa, lentils and bring to a boil for 5 minutes. Use a mixer to make the soup smooth add the sour cream and the noodles and re heart. Add the shrimps and the cheese, sprinkle on some Chili Flakes and enjoy!

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