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

photo

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!

Another low calorie soup…with chèvre!

After my cracking spinning class this morning I thought this day would be though but fasting has gone great and now we have just finished a delicious Spinach and Asparagus soup topped off with a splash chèvre creme…all under 500 calories/serving

Soup 2 servings (263 calories/serving)

1/2 teaspoon truffle Oil  30 calories

100 grams Asparagus 29 calories

50 grams Spinach 12 calories

40 gram chopped Shallot 16 calories

1 chopped Garlic Clove 4 calories

Chopped Chili

3-5 dl water

1/2 dl dry white wine 35 calories

1 bay leaf

Thyme

1/4 cup Green Lentils 140 calories

Chicken Bouillon

Salt and Pepper

2 tablespoons Sour Cream 60 calories

Salt and Pepper

 Chèvre Creme

2 tablespoon Sour Creme 60 calories

50 gram Chèvre 140 calories

Salt and Pepper

Fry the shallot, garlic, asparagus and spinach together with the truffle oil. Add water, wine, bouillon, bay leaf, thyme, green lentils and bring to a boil for 10 minutes.

Meanwhile mix sour creme and chèvre together and season with pepper.

Mix the soup smooth with a hand mixer and add sour cream and serve with the chèvre cream.

Enjoy!

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A hot Monday Morning

After another fun weekend it feels like a need another one just to recover from the one that just ended. Unfortunately this is not the case because today it was just a regular Monday and I have a ton of things that needs to be done this week. I got into the gym unusually late and I really had to hurry because the ladies was coming in at 10 am ready to kick some ass 😉

After a quick warm up on the treadmill I started out with some core strength exercises. I thought I would this week with a mix between upper and lower body just to get it going on this very hot day.

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When the core was over and done with we moved on to the upper body. I am trying to focus on strength and endurance so at the moment I am trying to put together exercise that will enhance the outcome. So with a superset that contained Dumbbell Bench Press and Cable Shoulder Press you start with the isolated movement first and then when hitting the cable you need recruit more muscles to perform the “same type of exercise”.

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When this two movements was done we went straight into Shoulder Presses, Shoulder Raises and T- push ups. The girls did really well but I have some trouble in my upper back and after seeing the Chiropractor today he told me to stay off these exercises as I have a pinched nerve… 😦

After finishing the three sets we moved on to the legs and they could still feel the aftermath from Fridays workout when they did really heavy lifting/pushing but this was a bit different. With only two exercises on the TRX we combined this with a fast run around the cul-de-sac (approx. 2-3 min) in the scorching sunshine but it was a nice build up to what it yet to come later on this week because I will ensure that Wednesday will be much more intense…

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Pizza Date Night

Earlier this week I went to Costco and could not believe my eyes when I saw they already brought out the Christmas decoration and what I thought was even more weird was that there were people putting the stuff in their carts!

Anyhow at my house the summer is far from over so last night me and Freddie had a “Pizza Date Night” on the patio before Laura and her crew came to join us for a glass of wine.

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Low-Carb Pizza Dough

4 eggs

100 grams Parmesan Cheese

2 tablespoons Phyllium Husk

0.75 Deciliter Water

Tomato sauce

1 can Tomato Sauce

Fresh Chopped Tarragon

Garlic Powder

Salt and Pepper

Topping

Mushrooms, olives, marinated garlic, ham, cheese

Whisk all the ingredients together and let it “rest” for 5 minutes. Spread it put on parchment paper and bake in the oven for 5-10 minutes or until it as a nice surface to it.

Add the topping and bake it again until the cheese has melted.

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I served this with home made coleslaw and a nice glass of Cabernet Sauvignon…

Homemade Coleslaw

Cabbage

Red onion

Garlic

Mayonnaise (recipe https://mrsmalin.com/2013/04/29/alabama-drumsticks-so-easy-and-fool-proof/ )

Dijon mustard

Vinegar

Salt and pepper

 

Fifteen is the magic number!

Now a days when I am on a tight schedule I really have to manage my time more efficiently so with no time to spare I shot straight over to the gym as soon as I dropped the kids at the bus so I could get my workout in before Laura and Lynne came in for their 10 a clock workout. And what a leg session I managed to get in, I was completely drenched by the end of it and as I have been walking up and down the stairs in the house this evening I slowly start feeling it’s paying off 😉

I started out with some “heavyish” weights to get my legs working, the plan is to shape them or tone them if you will. I was working with a heavier load aiming for 15 reps with not a lot of rest between the exercises, I’m hoping my legs will look good for our next vacation (you can’t start 2 weeks prior to the trip, right!)

15legsCable

I mixed both stable and more of an unstable environment to execute the exercises so hopefully this will pay off in the end. I finished off with high intensity for the last 5-10 minutes. I did squat jumps, sumo squat jump, jumping lunges and speed skaters

Jumps

I will admit I do feel a little stupid timing the intervals as I am jumping away all alone! It sort of feels better doing it with other people but I guess I just have to get over it as my “people” came in when my hour was over and cranked out one h**l of a workout of their own and I had the pleasure of hanging with them every single minute….nicely done girls!

Lauralynn

Grilled skirt stake, roasted sweet potatoes and guacamole

What a hectic and not so healthy labor day weekend. Every night we had a party and don’t take me wrong it was fun and awesome but maybe not so healthy!!

I was really in the mood for something easy, fresh and quick as I did not have too much energy to cook last night. We picked up a skirt stake from whole foods that we threw on the grill as soon as we got home from the store.

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1 sweet potatoes cut in thin slices

vegetable oil to be brushed on the potatoes

salt

Roast the potatoes in the oven until it has a nice browning to it (it goes fast because they are so thinly cut)

Meanwhile mix all the ingredients for the guacamole and serve together with the sweet potatoes and guacamole.

2 mashed avocados

1 lime

2 tablespoons red onion

1 garlic clove

cilantro

1 tomato

salt and pepper

 

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

 

Lean Meat Bolognese and very tried legs

So not working out with my girls is a new experience as I am ending up workout mostly on my own. I miss them tremendously (but I still will see them like I use too) but I think I am so focused of making good classes that will challenge them as well as they are well thought-out workouts so it is actually ok just being me and pushing myself like I always do.

Yesterday I went to workout over at lifetime to try out tomorrows session and because I am timing everything I do I don’t have time to chat to the lad next to me who is waiting for his muscles to recover! Not that I am ever so chatty when workout, just ask the girls. I finished another total body workout and even when the focus laid on the upper body walking down to the kitchen this morning was a struggle not to mention the spinning class!

The rest of the day I spent studying resistant training and by the time I picked up the kids from school I was starving. Today is my #2day i.e. my fasting day and I am sticking to my 500 calories so it was very convenient that I had already made a delicious low-carb, low-calorie Bolognese yesterday, just as recommended when following the 5:2 diet. ( I do eat as normal the other 5 days, way over 500 cal)

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And here it comes…

200 grams makes 283.5 calories

2 lb./907 grams Minced Turkey (or chicken)

6 oz/175 grams Tomato past

3.5 /100 grams Chopped Onion

Garlic Clove

Water

Chanterelle Bullion

Paprika Powder

Thyme

Juniper Berries

2 tablespoons Sour cream

Salt and Pepper

How to:

Fry the Turkey together with garlic and the chopped onion. Add the tomato paste, chanterelle bullion, water together with the spices and herbs and let it simmer for 20 minutes or so.

      Mix the sour cream and serve with zero noodles it only has 15 calories/serving.

I sprinkled some feta cheese on top to reach my 500 calories.

Enjoy because Mira certainly did as she brought it to school for lunch and she is a picky eater 😉

 

 

My first day at work!

Today was the day when everything changed because when I got up this morning Freddie had to send the kids off to school while I was teaching my first class over at the Warehouse…wohoo!

personal-trainers

I will admit that I was very nervous but I guess it is like whenever you start a new job, you do not really know what to expect even if you know what you are doing. I know my business and I came prepared, I had put together a cracking total body workout with focus on legs. I have a feeling that the girls will be sore tomorrow and the reason I know this is because I did the workout myself yesterday and my legs are just getting more and more sore as the hours are moving along 😉 But like to old saying, you have to lead from the front, right?!

Girls

I hope the girls liked it because I really enjoyed myself and what better job can you have if it is your passion and I am really looking forward to our next session?! So get ready girls… I have already tried out your next workout…ouch  😉