Category Archives: healthy

Super breakfast

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This morning ย i managed to make a super delicious breakfast!! A normal and simple breakfast i.e quark, raspberries and almonds but i also added Green valley Ranch chocolate sauce to it!! Delicious, though i do admit maybe a little too sweet for breakfast!! But delicious nonetheless!

Today its school and im hoping to have time for a shoulder workout!!! Ive changed my workout plan a little and im going to see if it gives any affect… i will try write about the change once i get a chance ๐Ÿ™‚ I also got a little delivery from MMsports which i want to show!!!
Have a lovely day ๐Ÿ™‚

 

 

 

After school snacking

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My favourite part of the day is coming home after a long day in school and being able to make myself a delicious snack!Today it was an extra long day and it had gone many hours since i had last eaten(not good). So i made myself a snack of home made rice pudding, quark mixed with vanilla yoghurt, raspberries, walnuts & 2 clementines!!! Delicious, filling and perfect!

Whats your favourite snack?

Listen to your body

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I am a big advocator of listening to your body…. of course there are certain times when you can push past your limits ie.. when you’re running a marathon or you are moving apartment and need to use every bit of strength to lift, push, and keep going…. then its different. But in general, listen to your body. Eat when you are hungry and LEARNING to stop when you are full… because that is the problem people have, they eat even if they arent hungry and that is what can lead to weight gain. ( THough of course, we all have times i.e RESTDAYS when we eat out of boredom :)) but in general, listening to your bodies signals.

And that is exactly what i did today (and every day :)). I wanted to strength train and i wanted to do cardio but i didnt feel like just running or doing chest, shoulders, legs, bicep/triceps etc so i ended up doing 10 minutes HIIT on 16-18km/hr and 20 minutes core exercises.

I never workout my stomach so i am actually quite weak there… when i do deadlifts and pushups and other exercises i have to keep my stomach pulled in which works my core, but otherwise its not so mcuh just core exercises. But im going to try get better at that because a strong core will help alot!!!

The 30 minutes exercise was exactly what i needed… i didnt need to push extra much or do X minutes or keep going. No, i was satisfied with what i did ๐Ÿ™‚

Listening to your body isnt always easy, but once you learn to do it you will thank yourself ๐Ÿ™‚

Birthday brunch

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Hello ๐Ÿ™‚

Today is my birthday *woop!* *woop!* so i have spent it doing my favourite things – working out and brunch with my family!!!

It was leg day today – and im hoping that i will feel it tomorrow. I had cake as pre workout, so the energy was definitely there ๐Ÿ™‚ And after leg day all you want is food, so that is exactly what i got ๐Ÿ™‚

There was so much yumminess at the brunch i ate – LOTS of fresh bread, salmon, watermelon, yoghurt, coffee etc etc

 

HIIT

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HIIT stands for High intensity interval training and research has found that it is one of the best training forms. It is a set of intervals which you do to increase your heart rate and a 20 minute HIIT session is eqivalent to c.a 40-60 minutes running at a normal pace.

HIIT also has an afterburn affect meaning that even after your workout your metabolism is sped up and burns extra calories ๐Ÿ™‚ As the workouts are so intense usually 20-30 minutes is all you have energy for. Generally my HIIT sessions are no more than 15 minutes with a 5 minute warm up.

You can do HIIT in many different forms and intervals. Usually i do on the treadmill or when i do boxing, but you can also do it on the stationary bike, while out walking, on the stair master or cross trainer ๐Ÿ™‚ You can even do it with body weight exercises.

The type of intervals and lengths all depends on what you are up for. My personal favourite is tabata style which is 20 seconds sprinting, 10 seconds rest.

But then somedays like yesterday when i had energy but not energy to run at 17km/hr then i did 2 minutes running at 11/12km/hr incline and 1 minute walking at an incline. This got my hear tbeat racing!!

So try different intervals and times and see what works for you… some like 30/30, some like running, jogging and walking, some do 1 minute on, 1 minute off etc

But remember that when you are doing your ‘fast’ interval… give it your all. The reason you only need 15 minutes or so is because you work so hard in the short period that you do and then you get a certain period of rest. If you just jog and walk, its not having the same affect as if you were to sprint and walk ๐Ÿ™‚

Im now trying to do HIIT 2-3 times a week and ive already noticed that i have more energy, im faster and looking leaner ๐Ÿ™‚

Breakfast is the most important meal of the day

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i am going to be a typical Swede, and start this post with Weather talk ๐Ÿ™‚ย Hahah. Yes.. i am the type of person who, if i am in an awkeward silence with someone i will begin talking about the weather ๐Ÿ™‚

But anyway, recently it has been around 10-15 degrees during the day i.e not so cold!! (But its getting colder from now on… ๐Ÿ˜ฆ )

But it means that the mornings have the perfect walking temperature. Its not so cold that your sweat freezes on your skin and you walk like an icicle, but its not so hot that you are sweating so much you just want to take off all your clothes and go lie down somewhere.

But its a good mix of, if you put on some dry fit clothes and a warmer – but light jacket, then you dont freeze and you dont overheat either ;);)

Hhahaha… all my years of morning walks ive finally learnt how to dress properly!!

 

 

 

 

When i came home it was time for breakfast and i must say,ย it was better than usual!!!

 

Yoghurt and quark & nuts, 2 boiled eggs, ginger flavoured cashews and coconut. (The 60g packet was easily eaten, they are sooo good. And whats better is that its all organic :)) & a Raspberry and Lemon Kombucha!!

I am going to write a review about both the nuts and the Kombucha ๐Ÿ™‚

 

Today my mum wants to take me out for lunch and im definitely not complaining ๐Ÿ™‚ Free food? Why yes… thank you ๐Ÿ™‚

Im hoping we can go to the vegetarian buffet so that i can eat as much as i want and not just be limited by the small portion i would get at a normal restaurant ๐Ÿ™‚

(And p.s… just because im going out to eat DOESNT mean i eat less ;);) Its not about compensating!)

 

Taking probiotics, not stressing and a little change in my diet = back to no bloating (unless i eat a big meal which is basically 6 times per day… but the bloating is pretty much gone and the pain!! Woop woop!)

 

Fitness is not a body size

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I often get told by people who are recovering that they want to get fit (again)… that they want to exercise to get fit. Which is great…. but the question is, what is their definition of fit?

Because it feels like many peoples only definition and view of fit is having a low body fat procent, and visible muscles to some degree.

ย  You see someone who is very lean, has sort of visible abs and posts a picture flexing and you think Wow, that person is sooo fit. I want to look like him/her. ย But the truth is, that person might just have been on a diet to lose fat and genetically have more visible muscles… but not be able to run more than 2km or lift anything heavy… they just look a certain way.

I am not bashing that look at all, but fitness is not a body shape. You can be super fit and healthy but be more curvy or on the bigger side. You DONT need to lose weight to be fit (unless you are very overweight/obese.. then logically its hard to be fit and be able to ย run, lift heavy things, flexible etc etc ). You can be any shape or size… of course you can be underweight and fit i.e be able to carry out certain tasks. But you arent phsyically healthy/fit if you are underweight or over weight… making you not actually fit. Just strong/fast/flexible etc

The definition of fitness according to the dictionary is: ย 1)ย the condition of being physically fit and healthy. 2)the quality of being suitable to fulfil a particular role or task.

There is no mention of weight or size in the definition. That is just something that society and media has told us… that you have to look a certain way to be fit.

But trust me there are people who are on the bigger side and run several marathons each year, they eat healthier and workout more than someone who is naturally skinny and eats lots of junk food and just happens to look like the ‘ideal’ (though i think its stupid that there is some ideal body.)

You can NOT judge someones fitness by their body shape. There are people at my gym who are super strong or super fast (or both!) but might not look like the ‘typical’ fitness person. But i have gone up to those people and complimented them, told them that they are working so hard and i am impressed. Because i truly am and i believe people do need to hear some compliments and encouragment for their work!

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If you want to get fit, that is awesome. Working on your physical health and all components of exercise and fitness. However DONT mix up the two of wanting to look a certain way and wanting to improve your fitness, because the two arent the same thing.

ย  ย If you want to look a certain way, your goal isnt to improve your actual health… to improve the different components of exercise. Your goal is just to build muscle/lost fat/tone up etc…

So please be aware that to be fit you dont have to lose fat or lose weight… though gaining muscle does aid in fitness, though you DONT need visible muscles and a low body fat procent to be fitness.

Fitness is NOT chicken, brocolli and quark. Fitness is NOT running 10km everyday. Fitness is NOT having a super low body fat procent and visible abs and muscles.

Fitness is the ability to complete different tasks… if you were asked to hike 10km you would be able to do it. If you had to run 5km you would be able to do it. If you had to move a car or lift a heavy box you would be able to do it….

Focus on fitness and health NOT just changing your body.

 

How do i stay motivated

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How do you stay motivated? I can only go a week at a time without falling off the wagon and eating like crap and not exercising.

Well for me its a lifestyle i love… its not a diet im on. I dont deprive myself… i dont tell myself i cant eat chocolate. If i want chocolate i eat it… but when i eat it all i want is a square or 1-2 rows of chocolate, i dont need to eat the whole bar.

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I love healthy eating its delicious and fills me with energy, but i also love ben and jerrys and chocolate so eat that when i crave it.

I love all forms of exercise and each morning i wake up filled with energy and am happy to have energy. To be able to eat delicious food, to be able to exercise. To lift heavy weights or run fast!!! I love it.

So make it a lifestyle… dont starve or deprive yourself.

Have a goal you are working towards and know how to reach the goal.

See it as a journey, not just something you wikll do for a short period of time.

Find YOUR balance and moderation. Dont just follow what everyone else is going… find what works for you.

Dont forget to live life as well… eat healthy and exercise whilst also having fun, being healthy, spending time wtih friends etc

Make small changes all the time to make it a lifestyle and make it a long term thing.

Find what YOU enjoy doing…. be happy to wake up and be able to exercise and eat healthy.

Dont see it as falling off the wagon… because what wagon is there? You can decide to go for a walk now instead of sitting and watching TV. Or you can decide that your next meal will be a healthy one not burgers and fries… you ALWAYS have the choice.

Find motivational songs, buy new workouts clothes, have mini goals you want to reach, have healthy food in your house. Make a routine and habit of working out a few times a week and eating healthy 5/6 meals.

Morning walk and breakfast

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Started my day with a 6,5km morning walk (drinking coffee and bcaas before) and then breakfast afterwards. This is just a personal preferance of mine, as i dont like walking after breakfast. So i walk before ๐Ÿ™‚ But you get the same benefit no matter what time you walk!

Brekfast this morning was egg white oatmeal, cottage cheese, an apple, (and also milk), a questbar anda ย celsius!! (Loading up for a back workout, not sure how its going to go today… or if i even do strength training. Ill just wait and see how i feel :))

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Ive also been asked how many calories i eat in a day and how much i burn off through exercise. 1)I dont count calories and 2)I dont think of exercise as burning off calories. Its not aย Plus/Minusย  thing for me. I am neither trying to gain weight or lose weight… i just want to keep gettting stronger. Feel i have energy and that i love what im doing, which i do. I do the workouts i have energy for and i eat what im craving… there is not so much more to it. Somedays i might eat 3500kcal, other days 1800… i dont really know. It doesnt make so much difference to me!! Food is energy, not numbers.