A bad workout doesnt mean a bad day


Something which i notice alot on Instagram is how workouts can steer peoples mood…. if they workout they are super happy. If they miss a workout or dont workout they feel sad, restless, dont know what to do with themselves. And if a workout goes bad…. well then their whole day is ruined. They feel sad, angry, disappointed, worthless?

Why… because you couldn’t lift the weight you wanted or run the speed or distance you had planned? Well everyday is different. Your body doesn’t always do what your mind wants. And sometimes your mind just gives up… you feel tired, whether its physical or mental. And thats ok.

I used to do the same thing, let workouts steer my mood. I would push myself even if i didn’t want to. If a workout went bad i would feel terrible for the rest of the day, but that wasn’t a healthy relationship. To let exercise steer my life and emotions so much.

Instead, i realised that… if i had one of those days where i just knew that working out wasn’t a good idea. Sure, i could go and lift some weights… but my mind would wander. I would look like a lost tourist, not knowing what i was doing. And then feel terrible after because it didn’t go well. Or i could do something else, save my energy for another day.

Of course somedays, all you need is to havea  lousy workout… just to get some endorphines. But as long as you have no pressure on yourself to be perfect, to get PB’s or for everything to go well. Then you can atleast still feel good after the workout, not beat yourself up. Or instead, do something else… if you know that at the end, you will just feel worse.

Skipping a workout day isnt bad. But letting your exercise control you, have such a HUGE impact that it controls your emotions, that isnt good.

A bad workout DOESN’T mean a bad day. You can still have an awesome day. Just accept the fact that it didn’t go the way you had planned or hoped, but tomorrow is a new day… a new day to workout. Instead, today you can do other things. Not everyday is perfect, that’s ok!!!

Resistance training to shock the body


All this week i have mixed up my workouts and focused on doing slow repetitions of all exercises. I’m not using super heavy weights, but using middle heavy.

I first begin with 2-3 sets of 10-12 reps and then i do 3-6 set where i first do 4-8fast repetitions and after that i do each repetition slowly… as many as i can. And then repeat or do a super set with another exercise.

This has lead to ALOT of DOMS this week… after every workout. The past few weeks and months ive focused more on doing many reps, and before that it was few reps with heavy weights. So now its time for more progress and to do that, you have to do something different.

I try to vary my exercises though i can find it very hard to find contact with some exercises but also, i can do anything from 4-15 different exercises in one session (60 minutes) so i know most of the exercises. So instead, i vary with weights and reps and love doing supersets for that extra intensity!

I havent been doing alot of cardio the past few weeks as i haven’t had time for it, but going to maybe add in some cardio before or after my strength training workouts… just so that i don’t lose my conditioning too much ;)

Remember to change your workout routine every 4-8 weeks. This is something i am personally very bad at, but it’s great to beat a plateau and keep seeing progress :)

Back to blogging


The past few weeks have been crazy with lots of school, emails to reply to, social life, training etc so this blog fell behind a little. I felt i just didn’t have time to update. Now however, i am going to try to update as much as possible. Whether that is one update per week or 3 per day, i’m not sure. But i am going to try my best as its been requested that i begin again :) Haha, feels nice to know that people want to read my blog anyway.

RIm sure many of you who read my blog have found it via my IG? But if you don’t follow me there, then you can go follow now: itsahealthylifestyle for more regular updates and see my training, food etc :)

If there is any certain topic you want me to write about, just let mee know. Or if you want to know my workouts or opinions/thoughts or any topic :) I’ll be happy to write about it!

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Recipe substitutions


Sometimes you dont always have the ingredients needed for some baking, or in my case i cant eat banana so i substitue with applesauce or coconut oil.

Not all recipes will work with the substitutions, i.e sometimes when a recipe says protein powder it doesnt work to switch to oat flour or to switch from avocado to mashed banana… it all depends, but also the amount needed changes. But it can be good to know that some of these do work if you dont have say banana at home, you can use applesauce :)

 If recipe calls for:  Substitute with:
 White flour  Whole wheat flour, oat flour, barley flour, teff flour, a mix of flour and protein powder, a mix of flour and corn starch, Arrow root, tapioca flour, locust bean gum powder
 Sugar  Fresh fruits, dry fruits, honey, maple syrup, rapadura, agave nectar, coconut palm sugar, stevia, thaumatin, xylitol, Erythritol, splenda
 Oil, margarine or butter  Applesauce, mashed banana, mashed avocado, mashed beans, coconut oil
 Heavy cream  Dry skim milk, fat-free Greek yogurt
 Sour cream  Fat-free Greek yogurt, fat-free quark, silken tofu
 1 whole egg  2 egg whites
 Nuts  Reduce the amount by half
 Chocolate  Fat-reduced cocoa, carob powder


Very useful link

80 healthy recipe substitutions: www.greatist.com/health/healthy-recipe-substitutions

You might also have already seen this infographic from picklee.com/2012/08/01/recipe-substitutions on the web:

Casein Mugcake


Devil’s Food Mug Cake - Curb chocolate cravings in minutes


1 scoop CHOCOLATE casein protein powder (ensure casein for cake-like consistency)
2 TB. unsweetened cocoa powder
4 tsp. coconut flour
2 tsp. instant coffee granules
1/2 tsp. baking powder
1 packet stevia
2 egg whites
3 TB. unsweetened almond milk

How to Prepare

1. Spray all sides of a mug (or your favorite microwaveable cup) with non-stick cooking spray. This will help the cake to form its shape as well as prevent sticking. Set aside.
2. Put egg whites and almond milk in a bowl and fluff with fork.
3. Add all remaining ingredients and mix until ingredients are well blended.
4. Pour cake batter into the mug (make sure you get it all in there or you just lose precious bites of cake).
5. Microwave for 1 minute or until cake is firm in the center. You can either let cool or eat it while it’s hot. Enjoy!

Source: X

How to make a perfect salad


Salads are one of my favourite foods, i could eat them 3 times a day and never get bored! However the salads you are served in restaurants or cafes arent much too look at, or to fill you. Often salads just consist of lettuce, cucumber, maybe some tomatoe and a little chicken? Not so filling.

I prefer more filling salads, when i make my own i always add salad leaves, chickpeas, sweet corn, tomatoes, lean protein, nuts/seeds or avocado & top off with some Balsamico Vinegar :) Super delicious and leaves you full.

While i was in NY last winter i ate salads most days for lunch and the salads i got were HUGE and so filling, i almost couldnt finish them somedays. And i had so many toppings, sundried tomatoes, nuts, seeds, avocado, egg whites, chicken, prawns etc Thats, the type of salad i like!

Dont think that salad just has to be a boring lettuce and tomatoe salad, you can also make your own healthy dressing with greek yoghurt or quark. Mix in whoel grain pasta/sweet potatoe or quinoa to make it more filling as well :)

Protein pancakes recipe



1 scoop whey protein (I used Vanilla Pear from Mmmsports)
1 tablespoon stevia
1 egg white
1 tablespoon psyllium husk
Almond/coconut milk


1. Add the protein, stevia, psyllium husk and flavourings/spices into a small bowl and mix into a liquid by slowly adding the milk. You should only need approximately 1- 2 tablespoons of milk.

2. Add the egg white last and whisk it into the mixture. The batter should appear like a regular pancake batter, the thicker it is, the easier it will be to make smaller pancakes but If it is too thick it will stick to the pan.

3. Put a non-stick pan on high heat setting and add some coconut oil to the pan (Only a very small amount). When the pan is hot add a tablespoon of the mixture and reduce the heat. The pancake will take about a minute on each side to cook depending on the size of your pancake.

I topped mine with sugar free blueberry sauce & sugar free chocolate sauce from Green Valley Ranch & Peanut butter from Body science & strawberry casein.


Dont judge others by their size


Something which bothers me very much is how judgemental people are…most people seem to do it. You see someone overweight and start thinking thoughts like ‘they should go on a diet’ ‘ they need to lose weight’ etc or you see someone very skinny and think ‘they need to eat a burger’ ‘they’re too skinny, thats not pretty’ or ‘they have anorexia’.

And all these types of thoughts really bother me… i think its so wrong. When i was sick, i would stare at everyone elses bodies. I saw everything good about everyone elses bodies, but at the same time i was a very good critic. I feel awful admitting this, i feel so ashamed of myself, but i had thoughts like ‘i would not want to look like him/her’ or ‘im so glad i dont have thier body’.
   And now i just feel awful that i thought those thoughts….To judge someone, merely by their size, that is WRONG.
In society there is so much fat shaming and skinny shaming but at the same time society has these unwritten rules or this ideal set up for men and women. How we should look to be perfect and accepted and everyone else i.e 95% of the population that doesnt look like that gets critic, made to feel like crap.
I know longer judge people, not by their size or weight anyway. Especially not strnagers, i dont know anything about them….. how do i know if that man has just spent 2 hours at the gym and is now going to get lunch. Or if that girl who looks skinny has just eaten McDonalds for lunch etcetc
Something which i find is that people are so quick to judge others… not really caring about who the person is. Most of it is mental thoughts, thoughts that cross your mind when you see a person, but others voice their thoughts. And its happend numerous times where a friend or family might say something about someone else and it irritates me. I mean how would it feel if you knew that strangers were saying things like wow, she should lose weight. Or, That dress is NOT flattering on her, what was she thinking.  etc
   I like to think – dont treat others how you wouldnt want to be treated yourself.
Also what i find is that society tells us that the leanest and skinniest people are the healthiest and i KNOW that that is not true. Many skinny people use unhealthy methods to look that way and some people who are naturally skinny eat like crap everyday just because they can. They know they are skinny and so continue to drink 2l coke everyday and McDonalds for lunch and no one says anything about it. Infact they are told they are doing a good job for ‘trying to gain weight’. But if you see someone who is overweight drinking coke they get chastisized and told they shouldnt be drinking that….. just based on their weight? They might have diabetes and low blood sugar and need something sugary… or maybe they just want the drink?
Skinny people are often seen to be healthiest, but infact there are people who are curviers/bigger who are alot more healthy than someone who is smaller than them. Those people they can run a marathon, they eat a very healthy diet. Yet they are judged and deemed unhealthy merely on their size…
Well losing weight doesnt happen over a night, it can take year(s) for someone to reach thier healthy weight, they can be fighting everyday to lose weight. It doesnt just magically disappear, so who is to say that people who are bigger are unhealthy… they could be trying to change that.
Just like with people who are skinny… often too skinny people get told that they dont look good, they need to get some meat on their bones… but they could be eating copious amounts each and everyday, trying to see the scale go up but nothing seems to happen and it is down right rude to tell someone that they need to eat a cheeseburger. Ive been told that once before…. and it was only a month or so ago? I am a perfectly healthy weight, im not underweight and dont look underweight, but also… its nobody elses business.
I think we should all start making conscious efforts to stop judging people based on their size or weight. You know nothing about the person… they could be really happy in their body – infact, people who judge, comment and critique other peoples bodies often arent happy in their own. (So think about that for a while!). Someone else could be really happy in their body and just because its not your ideal doesnt mean it isnt theirs.
    Everyone is different, has different body sizes, different goals in life and remember that change takes time. You dont know how that person could look a year from now.
(***I want to make a side note, please dont take this post and start thinking… well then i can stay underweight because its nobody elses business. That is not what im talking about, what im talking about is judging other people based on size…. just like nobody should judge you if you are underweight or overweight. I think its wrong!!!)

Aldrig Vila – Back attack


This week strength training hasnt gone so well, ive focused mainly on running and havent had much of a structured strength training workout, so i can say i was longing until today. My focus was back with normal exercises!!! Reps and sets. I decided to not do any supersets but instead focus on heavy weights as i want to focus more attention on getting stronger again :) Not lose any muscle mass with all the cardio ive been doing…. soon its time to cut down on cardio again and begin focusing on heavy weights!

I also wore my new shirt which i got in my package yesterday… Aldrig Vila means never rest  in swedish. And Fuck Lagom is basically fuck moderate? Theres no real translation for the word lagom.

But i loved my new top, it gave me that extra bit of motivation each time i looked in the mirror.

I also increased my one arm dumbbell row to 17,5kg in each arm… and i could most probably have taken 20kg but it was my last exercise and last few sets so i didnt have much energy left!!!

If you want to see a video from todays workout then go to my IG: itsahealthylifestyle