Light weight and high reps

Although I had the time for my appointment for my workout on the phone I still manage to mistake the time so my warmup lasted for 25 minutes before the rest of the crew showed up. I do think that was a good thing as I was/am very sore from Wednesdays workout and this gave me an opportunity to loosen up my body.

As soon as every one was warmed up we brought out 5 pound dumbbells and a medicine ball and started with 25 shoulder raise and 25 shoulder press. With the very light weight I say the fist 15 reps are very easy it is the last 10 you really starting to get a burn. The circuit was long so after working with the dumbbell we picked up the medicine ball doing 20 wood shops, 50 russian twists and 50 bicycle crunches before started to skip ropes for 2 minutes. I really try to get the intensity going and giving it my all so the last 15 second I try to double skip.

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The second circuit we kept on focusing on upper body starting on the mat in a push up position doing plank to push up, slow climbers and push ups all in 30 seconds intervals followed by 15 leg raises.

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To finish off the arms we picked up the light dumbbells and cranked out 25 kick backs and 25 biceps curls.

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 After a quick clean up we headed over to the TRX and the big ropes and let me tell you I was reminded why I don’t really take time off because this was just brutal but what can you do then to put your head down and work through the pain 🙂 

We started at the TRX doing 10 high rows, 10 low rows, 15 trice extension and 15 pikes. Keep in mind that the at this point my arms had seen the best of me but we walked over to the ropes and started 3 sets of intervals of 30 seconds on and 30 seconds off before when went back to the TRX. This was a very intense workout and I know today is going to be as hard! 

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I am back in town!!

After three weeks living out of a suitcase I am back home…for now. It has been three amazing week that I have spent with family and friends and for that reason I have not updated my blog but with that being said I still worked out, mainly running between 6-12 km pretty much 5 days a week. So when the miles where ticking on my knee thought I over did it a bit so the last week I decided to take a break. This is my first break since I started this blog, seven months ago…but now I am back and full of energy!!!

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I was so glad being back at Lifestyle Fitness seeing my gals and Jonathan. Like I said I was so full of energy that I could have kept on going for hours just to make every little muscle in my body work.

So after a quick warmup on 15% incline on the treadmill (I realize it’s nothing compare to all the hills I’ve been running up and down in Sweden) while we were catching up it was time to get to work. We started off working the core and hamstring using a mat and a Pilates ball.

plank with leglegraise

15 leg extensions each leg in a plank position and 15 leg raises with the Pilates Ball.

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15 Hamstrings curls

This was followed by 15 weighted spilt stand squats (each leg) and two minutes skipping with the old jump rope. So far I was feeling great and I think in my mind I could have squatted with 50 pound dumbbells without a problem but my three weeks without any real weight training was sneaking up upon me fast…

split skipping

  It was the following circuit that reminded me why I don’t really take any time off because three weeks ago this would have been a walk in the park but after completed the first set I thought my arms was going to fall off and I loved it!

We stated with 2 walking lunges and a squat to press (10 steps and 5 squats) down the gym. At the end we did 15 bent over rows before we walked back and finished out on 15 romanian deadlifts.

rows dead

Meanwhile the other group was giving it all on the bike for about three-ish minutes before we swapped.

When the second circuit was completed three times our “official” hour was over but I have mentioned this before, the hour is not over until Jonathan says so! So all we could do was to bring out the 35 pound kettlebell to complete our last and final circuit. This consisted of 30 seconds jumping lunges, 15 second rest, 30 seconds squat jumps, 15 seconds rest and 30 seconds kettlebell swings. After I completed my third set I was not so cocky anymore but I am looking forward coming back for more later on this morning because I am back in town 😉

 

You think you’ll die but somehow you always survive!

Today we decided that my sister Helena would come with me for my workout and I know when I write this that I won’t offend her when I say she is slightly out of shape but she would like to come back to the routine of working out again. I didn’t want to do a long run as I already completed 16k in two days but I knew I needed to focus on the legs so I thought we would start with a quick warmup around the block. It was Helena who was showing the way as well as the space. She took us through fields and forests and in the middle of the thickest woods Helena started to slow down as she was getting a side stitch but at that point I told her to keep on running as  we were being completely eaten by every mosquito there was! She did great and we finished the warmup run of just under 2k although she thought she was about to die but amazingly she didn’t…lol.

skog

When we got back we pulled out the old lashing straps and started doing 15 single legs squats each leg, 15 hip abductions and 30 bicycle pull in.

single leg squathip

pullins

In between every finished rep we did 6 sprint intervals and Helena did really well and kept up and finishing off what we started.

sprint

After my 18th sprint my legs started to feel a little wobbly and I decided to finish the day with some core exercises.

sidepulls

pikein

This workout took us 1.45 minutes to complete and even though it was not that many circuits I have a feeling I’ll feel it tomorrow 🙂

plank

 

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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My final workout!!!

I have finally arrived at my sister’s house after a very long flight and train journey and I am jet leg as crazy. When I pulled out my workout clothes this afternoon I started feeling nauseous and my head was spinning so I decided against it as I probably would have crashed into a car or something. I do have feeling I will wake up around 2am wide awake and the sun will be shining so I might just do it then instead…lol.  I am going to be away for 3 weeks with the kids to visit family and friends and I am dead nervous that I will eat like crap and don’t stay on schedule but I have promised myself that I am going to do my best to keep my routines.

Anyhow when I came in on Friday for my final workout with Jonathan my backside was still sore so I was glad that we focused on our upper body. Straight away we went outside where Jonathan had arrange a long nice circuit for us and first up was 15 “clean and jerk” I used a 45-pound barbell.

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We did get in a little legs as well and I could really feel my gluts as soon as I picked up the 16kg kettlebell and started to swing it but so far so good but the intensity was picking up when we threw the medicine ball high up against the wall. I like working the medicine ball, it is almost like the ropes because it makes your shoulders and arms really tiring out and it really gets your heart rate going to.

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To bring the pulse down we did biceps curls and shoulder raises to the front. When that was completed we took to the cul-de-sac and sprinted to the end of the street before we took it to the top again. I know I have mentioned this before but interval training is great both for weight loss as well as improving your VO2.

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We stayed outside for the second circuit which was not so different but yet it was. We started out with 15 push ups but instead of swinging the kettlebell we did weighted squats instead.

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Like I said the first and the second circuit was pretty similar so with the medicine ball we threw it hard straight into the wall and slammed it in the ground. It really works different muscles in the arms and shoulders. This was followed by kickbacks and shoulder raises to the sides. I did go up in weight but I think I should have challenged myself a bit more because I was not as sore as I wanted to be on Saturday but with this being said the workout was still hard, don’t get me wrong 😉

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Instead of sprinting we did 25 squat jumps and I don’t know no matter how many or few Jonathan tell us to do it is almost without a fail it is the last 5 that always kills you.

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When we had completed the 3 round we went inside and finished the last 15 minutes completely focusing on the core and if you really emphasis on the contraction you will get a nice burn. First we did 15 leg raises, 20 double crunches,  50 bicycle crunches and 10 rotation with a dumbbell .

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The last thing we did for the day was really working the oblique making our legs go side to side 20 times, 15 modified side plank and 20 spiderman climbers. And in all honesty I don’t think you can do many combinations for the core 🙂

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What’s your excuse…I didn’t have one this morning :)

I get that it can be hard going to the gym during the summer with kids out of school, camps and everything else that goes on but I am trying my best to keep my schedule going to the gym on “my gym days” and hitting the woods on “my running days”. Today I had absolutely no excuses bringing my kids with as MrsL was brining her (this is Miras as Knuts very good friends) so it was an hour playdate just hanging out with their friends and doing a little bit of exercise 😉

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As it turned out it was just me and MrsL today and both of us wanted to do legs and Jonathan as always put together a great program for us.  First out was 20 weighted barbell step up really focusing on the glut this was followed by 20 single leg pelvic raises from a pilates ball. I think I mentioned this in an earlier post, the pelvic raises are a really hard move and after completed a total of 60 reps your hammies and ass has a real nice burn to them 😉

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All the movements we did today was very simple it also gives you the opportunity to do each and every rep properly and put a 100% focus into the movement. We carried on working the backside of the legs completing 15 leg presses and 15 Romanian deadlifts and so far we were still hanging in there but with the heavy weights and crazy humidity I was soaked after 15 minutes.

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    There was not any real time to recover the legs as it was I who finished off the romanian deadlifts I was the first one to flick the barbell back on my shoulders into 20 spilt stand squats. The goal is really to take it has deep as possible and contract the glut every time you get up and once again you should get a nice burn in the quad, glut and hamstring. To make it even more challenging we finished with 20 jumping lunges, pausing after every jump in the squat and making sure that the feet leave and land at the same time.

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At this point both me and mrsL was starting to get spaghetti legs but we still had one last circuit to do before we called it a day. It was the terrible leg extensions and hamstrings curls and after every completed rep we were stumbling more and more looking quite funny. The last 5 minutes stretch was such a relief and a necessity or I had not been functioning for the rest of the 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.

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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.

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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 🙂

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 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

Low Carb Pasta Bolognese with Cinnamon!!!

Ever since we got a new grill I have hardly been cooking at all on the stove but yesterday I did a Pasta Bolognese that was just heavenly, heavenly, heavenly….

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1 pound/ 500 grams minced beef

1 Onion

3 or more chopped garlic clove

Mushrooms

1 small can of tomato paste

splash of Bong Kalv fond or Better than bullion

Paprika powder

salt and pepper

Cinnamon

Water

Splash of cream

How to: Fry the minced beef  together with the onion, garlic and the mushroom add the rest of the ingredients and let it simmer for 10-20 minutes (depending of how mush time you have). I did not use to many different spices as the cinnamon was so dominated in the dish. I served my Bolognese with Shirataki fettuccine and an arugula salad.

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I normally don’t eat too much dairy and if I do I prefer to use goat milk products but I have not found goat cream. Does anyone know what store would sell it in the Chicago area, I would love to get my hands on it 🙂

 

The best of both worlds!

Even if it did not go so well today I did have a great workout with John yesterday as he had prepared a total body workout with both weights and interval training.

Our first circuit consisted of 15 wood chops, 25 “squat to jump jack”, 15 weighed jack-knife, 50 russian twists, 20 superman extensions.

chops core

squatpress

It was a long circuit and Jonathan was not giving us a lot of rest and the only chance we had to bring our heart rate down was during the mat exercises.

The following set of exercises we picked up the cardio just a bit. The idea was the same minimal rest in between the sets and first out was 20 reverse lunge with twist to a high knee and twist, 20 spiderman climbers, 50 bicycle crunches, 15 pushups. We finished this circuit with skipping rope for 1 minute and to make it more challenging I asked Jonathan call out every 10 seconds and I did 5 double jump.

twist spiderman skip

Our last and final circuit we once again picked up the cardio a notch but before we did anything to our heart rate we did 10 single arm row from a push up position with the knee pulled in underneath the chest to contact the abs after every row. As soon that was complete we did 2 minutes standing on the bike, not giving it all but enough so I had a real hard time talking then we finished off sprinting down the cup-de sac.rowpull rowpull2

The workout was far from easy as it was very intense and I love it that when you think you are done Jonathan decides that we can squeeze that little bit extra out of our bodies and somehow we always can! So we finished the day with squat jumps and jumping lunges and although I don’t have any muscle aches today I was completely exhausted at the end of it!

strech

If you don’t work it hard it’s a waste of money…

At 6.30 this morning I enter through the doors of Lifestyle Fitness, that is normally when my alarm goes off in the morning. But if you are scheduled to see the most important music show of the year (the kindergarten show) you do what you have to do and you drag your ass to the gym and work hard for every single nickel. But I did not expect what Jonathan had in mind for us…legs!!!

We went outside and started out with lunges with a curl to press, sprints, another set of curl to press, squat jumps and a fast run around the cul-de-sac. I could not believe it, this was going to be my 4th day of legs including the fast run I did yesterday but I figured if I wasn’t going to work it hard it was going to be a waste of money and time (in bed) lol.

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Back inside Jonathan had a change of heart and decided to focus on upper body, this to my relief and we carried on pushing the shoulders. With only three of us the first circuit was only two exercises, after every set I bumped the weight up but kept the amount of reps the same. 15 shoulder press in an inclined bench and 15 single arm rows.

push row

When the third set was over we carried on working the next circuit with two exercises but this time I kept the 15 pounds for the 15 chest flies followed by pull ups till exhaustion. Jonathan alway says not to have a number in your head but it is very hard not to and if I have a number I always try to finish with an extra couple of reps (if I have it left in me).

chestflypullup

The next exercise we split into 3 movements, we started by doing 10 “Clean” of a clean and jerk and while the person I was working with was doing her set  I rested out. The second movement was 10 “jerk” also done three times through and the last move was to complete the “clean and Jerk” in one motion.

cleanjerk

This amazing workout was coming to an end but before I had to rush home to send the kids off to school we finished out on 15 shoulder raises from a wall sit. And let me tell you if you are fed up with doing crunches this is a fantastic compliment of working the abs. Especially after all the stabilizing the core had to do during the heavy clean and jerks.  This was followed by shoulder raises to the sides and with a twist using the dumbbell from a push up position.

shouldercore

 twist

When I stepped outside I was completely drenched and that in it self is a token of a kick ass workout!