Today I met “Sweet” Pete and holy cow did I have fun!!

Now I get why Tanya was so sore after Mondays workout because today I finally had the opportunity to meet “sweet” Pete Spengler and the “professor” Coach Will.

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I started the morning as I always do with my warm-up chatting away with Tanya about yesterdays experience when Pete and Will arrived I did not know what to expect except we were boxing! And I’m telling you this was serious business, we started off by wrapping our hand. I guess that is to prevent injury which was good thing because when I am looking at my hand my knuckles are very red and I think they probably will turn blue by tomorrow 🙂

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Towards the end they had us doing 1 push up and 1 jump with high knees down again, 2 push-ups and 2 jumps with high knees and so on all the way up till 10. When I was done coach Will stands in front of and says, “say after me…I don’t quit” and I go “I don’t quit!” and I realized I had to go again and so I did…lol

This workout was so very different compared to anything I have ever done before, Pete and Will had us do different sequences on how to hit…1,2,3 jab, jab, 4 punches and then we switched it up. It really had you thinking as well and every time I messed up I got a bit angry and had to do it better next time.

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Man, this was so fun! Carla actually asked me if I had poured water over myself but no, this was pure hard work! After class I went to drop a note off at school for Knut and when I was writing I realized my hands was shaking so bad that it looked like a first grader was writing the note. It’s not even 2pm and I am so so tired in my entire body!  I would love to try boxing again but I don’t know how to convince Freddie that I want to do another class!

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For anyone who is interested in boxing in the Chicago area this is where they at

“Sweet Science Boxing Club” info@sweetscineseboxingclub.com

www.spenglerfitness.com

Booty Camp and shaky legs

I had set my alarm at 6.30 but I still woke up at 6am and the first thing on my mind was to go downstairs and make my oatmeal (if I going to be honest I’ve skipped the porridge for the past week). As soon as I sent the kids off to school I went back inside to carry on with my breakfast and I realized I was coming closer and closer to the killer workout that John promised us and I was getting nervous.

stech

Well at the warehouse I put my headphones on and started the warm up and really trying to zoom in on the hour I had in front of me. We started off by pre-exhausting the legs with heavy weight by doing leg presses, leg extensions, hamstring curls and Romanian deadlifts. Doing my final deadlift I was loosing my grip and I tried to yank back the barbell into my hands. It did not go so well, it landed in my lap and I fell straight on my ass and I was stuck…sorry no pics on that one, lol.

squatsbell

spiltsquat

At this point it felt my legs had fallen off and John says “Sorry ladies, but you will have to stay over the hour because I want you to remember me when I am gone next week, he is going snowboarding the lucky thing. And with that we cranked out jumping launches and squat jumps…Happy Friday to you too 🙂

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No one should have to do Bear Crawls…ever!!!

I’ve started out this day by shoveling snow for 45 minutes sort of a nice pre-workout and being a swede I guess this is what I was born to do, right! The thing is that I don’t mind shoveling snow; it’s like vacuuming you just do it. What sort gets to me though is when I am stressed for time and I’m at the point where I got rid of my winter coat only doing it in my sweatpants and a sweater and a truck pulls up at my next door neighbor and is in and out in 3 minutes!!!

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Finally at the warehouse Jonathan Domoleczny had put together a fierce workout for us. He was mixing it up with weights and high intensity and I know I have said this before but no one should have to do the “bear crawl”. The “bear crawl” does not do you any favors to you looks while you do them and it hurts in every muscle including the ones you did not know you had, hopefully they’ll payoff in the long run 🙂

bear crawl cardio

And to finish off the day…speed-skaters

speedskate

Now I’m going outside to do another 40 minutes of shoveling, I don’t think I can get any trucks up on the rink!

Smokey lamb ribs with a splash of chili truffle aioli

I bought lamb ribs for the first time this week. I have never ever tried to cook ribs before so I thought we would eat them like a starter but Knut ended up sleeping over at his friend’s house so I assumed the ribs would be plenty for Freddie and me. Now in hindsight I know I either have to make more or still stick to the plan of keeping them as a starter 🙂

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 Ribs

700 grams/1.5 lbs. lamb ribs

Water

Salt

Whole Green Pepper

Whole white Pepper

Allspice/pimento pepper

Cumin seeds

Glaze

2 cloves of Garlic

1 tablespoon Soy sauce (gluten-free)

1 tablespoon Apple cider Vinegar

1 tablespoon Tomato pure

1 teaspoon Paprika powder

1 teaspoon Hickory Smoke

Fresh chopped Thyme

Salt and Pepper

Truffle Aioli

1 clove of garlic

1 egg yolk

½ dl/1/3 Canola oil

1 teaspoon Apple cider Vinegar

1 teaspoon Truffle oil

Chili

Salt and Pepper

How to: Start by boiling the ribs in water for a good 2 hours with all the spices. Meanwhile mix together the ingredients for the glaze. When the ribs are done brush the glaze over the ribs and place them in a ovenproof dish in the oven at 200C/400F for 30 minutes. After half the time flip the ribs over and roast asparagus, Brussels sprouts, red bell pepper mixed in olive oil, balsamic vinegar, thyme, salt and pepper for the remaining 15 minutes.

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Start by separating the yolk from the white. Slowly and very gentle mix in the canola oil with the yolk, use a mixer. When it’s smooth mix in the other ingredients and adjust the flavor to your liking with truffle oil, chili, salt and pepper.

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Chicken burgers with a sesame seed crust, roasted vegetables and an avocado salad

chickenburger

I have not yet been to the groceries store so tonight I worked with whatever I had at home and this is how it turned out…

2 Chicken file 600 grams or 1.3 lbs. (or minced chicken)

1/3 cup chopped leek

¼ cup chopped Cilantro

1 chopped garlic clove

½ limejuice

2 tablespoons Soy sauce (gluten-free)

½ teaspoon Paprika powder

Salt and Pepper

1 Egg

1 teaspoon sesame oil

Sesame Seeds.

Start by putting the chicken in a food processor and make a mince. Mix in all the other ingredients except the sesame seeds. The minced chicken gets really messy so it is easier to form burgers if your hand are wet. Before you but them in the frying pan sprinkle the sesame seed on one side and before you flip them the other side. Make sure your burgers are well done as raw chicken may get you sick.

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I just used whatever vegetables I had left over, I love the anise flavor of fennel and that went really well with the Brussels sprouts, yellow zucchini and bell pepper. Some fun fact about fennel; it was actually used by the ancient Greeks to help to loose weight, as it is good for your metabolism.

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I also chopped an avocado with some cocktail tomatoes and sprinkled over some lime juice.

Angry Monday or a cranky coach

This morning Freddie got back to his usual schedule, which means that he travels a lot. So while he was ironing his shirts to get ready to leave town, I got a lift with Tania to go to the warehouse. We were 20 minutes early and we are chatting away about our weekend while we doing our warm up. When John comes from wherever he was hiding you just know it is going to be “one of those days”.

Monday is always a total body day and today was no different. We started out working our core with leg raises, flutter kicks, bicycle crunches and a 1 minute plank and to be honest I have not worked my core crazy hard for awhile, so I needed it for sure!

Then we moved on to the legs and mixed it in with some cardio. John timed us for a 30-second jumping squat, 30-second mountain climber, 30-second jumping lounges and then we finished it with 30-second push-ups…of course. By the end of the three sets I was dripping, as much as I like the days when we focus on the big movements using the machines I really appreciate when we mix in the cardio into the legs. I am often more sore from the movements that I can use in your daily life then when I’ve been pushing heavy weight. Not that I’m doing jumping lounges when I am at the grocery store even if it would be funny though, right!

jumping squats1   jumping squats2

climbers jumping lounges

Then we got right back working the core again and this time we brought out a medicine ball and did weighted leg raises, Russian twists, Spiderman climbers and to finish it off with a plank to push up. I don’t think I was the only one, my entire middle section together with my shoulders was screaming to knock it off, but like I said John was in “that mood” and did not really think we were working hard enough.

mountain to push up

I don’t know if it was me because I was really looking forwards coming to todays workout but my body did not respond the way I would have liked. The next circuit we did felt super hard with 1-minute speed skaters, jumping into a sumo squats and high knees but this was not the end. For the final 10 minutes we focused a very last time on the core. The workout was real hard but I was not completely happy with my performance and even if coach was grumpy I think I just had a crappy Monday!

over left sumo

Double

This is my new Friend…the “Black Danger”

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Yesterday when we got into the car and started driving and we are out on the tollway I realize I left my “Blue Danger” in the closet!!! What a disaster, here I am planning my weekend away in every detail and I forget my runners. We were already late leaving the house so there was no way we were turning around either. I get real angry with myself and just stop talking because how could I be so stupid. I am trying to visualize myself running on the treadmill in my Uggs or barefoot and it is not a pretty sight.

As we get into the Resort area I see a sign for an Outlet, quickly I bring out my phone and Google to see where it is and what kind of stores they have. This is my lucky day; there is a Under Armour store just 3 minutes walk away from the hotel.  So after the games today Freddie dropped me off and here is my new “Black Danger”

blackshoe

Came back to the hotel and then quickly changed into my workout clothes and went to the gym but when I got down there all the machines was taken so instead my friend showed me some basic Pilates moves for the core.

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After about 10 minutes one of the two functioning treadmills were available and I thought I would go for a quick run. I was running at 6.5 for 5 minutes then I started doing intervals at 6.5 and 7.0 every other minute for the next five. I then finished the last 10 minutes running at 6.5, 7.0 and 7.5 a minute each. It was not a long workout but after all it’s my day of rest!

running

Bringing my own food was not a bad Idea!

So our first game was at 7am this morning at an ice arena in a land, far far away so the alarm went off at 5am. This is ok for me, but I normally have to drag my kids out of bed at 7.45 to get ready for the bus so they were not exactly flying out bed.

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There is nothing fancy or romantic with bringing your own food to a hotel but I mixed my oats with water and put it in the microwave for a couple of minutes. I have to admit that porridge do taste better when you make it in a pot but my omelet was fine. On our way to the ice arena we stopped by and picked up some McBreakfast and jeez compare to that the microwaved porridge was like a gourmet breakfast.  2013-01-26 05.30.03

 

We all have our reasons…

I know people can look at me and think I am going over the top with my diet and my workout and yes, what I’m doing now is not even close to what I have ever done before. I guess I always have been very active except the years when we lived London when it was all about work, having fun and being young ;). It was when we moved to the USA that I really start to look after my body and my health; I was exercising more frequently and I got more conscious about what I ate.

So why do I do what I do?

The very same year as me and Freddie got married my father had his first minor heart failure and as the years went on we all told him he needed to exercise more eat healthier and so on. He had a very stressful job that did not help with his health so when he retired he actually started to do what everyone had been telling him for years. In the summer of 2010 we came home to Sweden for a visit, my dad was very happy and he was working on a project on their house. I went over to my parent’s house on Wednesday and me and my dad planned for us to have dinner that following Sunday. On Friday morning my mom calls me to say my father had died in a heart attack in his sleep.

That’s when I promised myself that I would look after myself and do my best trying to hang around for a little bit longer than what my dad did.

Afterwards we have found out that he most likely had a genetic heart condition that contributed to his bad health and probably eventually also to his death. It now turns out (I found out today) that I don’t carry the gene, nor do my children but that does not get me off the hook. I may like everyone else develop a cardiovascular disease and that makes me keep on doing what I do. Also the summer is coming up and as the vain person I am I would think I look better and feel better wearing a bikini in a toned body then in my fluffy old one.