Category Archives: my exercise

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™‚

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!)

 

New Week and legday

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Its Monday and a new week! And the best way to start a new week is with legday (also had lots of energy from not being at the gym the whole weekend and eating lots of food)! At the moment i have lots of things going on in my life, so my blog isnt my main priority, but i am going to try make a post each day or so ๐Ÿ™‚ If you have any blog suggestions and topics you want to read about, let me know ๐Ÿ™‚

I never write down my workouts i just come up with exercises and supersets when im at the gym – thats what works for me. So today i did:

Straight leg deadlifts super sets with squats (MANY sets c.a 10-15)

Hip thrusts on bench with weight

Sumo deadlifts

Jumping squats

Leg press super set quad extension.

By the end of my workout it was hard to walk properly and my legs were literally shaking!! But it was a good feeling… the way it should feel after a leg day according to me ๐Ÿ™‚

Im already longing until tomorrow so that i can do my shoulder workout ๐Ÿ™‚ I have so much energy at the moment, even if i have lots going on ๐Ÿ™‚

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Do you want more motivation?

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If you want more motivation and to follow me elsewhere than here (as i dont update so often) You can:

Follow my IG:ย Itsahealthylifestyle

My Tumblr:ย eat-well-and-go-to-the-gym.tumblr.com/

My other blog: For those of you suffering with an eating disorder or other mental illnesses, you might prefer reading that blog:)

http://www.lifewithoutanorexia.com/

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How to start the day off right

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Waking up with energy and a smile on my face.

3 days after my legday and i still have training pain…. The burning feeling of bending over or picking something up… or having to use stairs. And even my shoulders have DOMS after yesterdays workout… My body is definitely reacting well to the new workout schedule!!

To start off my day i went for a 5km powerwalk followed by a delicious breakfast to load up for a back workout, hopefully i can increase my weights and maybe, just maybe increase my weights with deadlifts!!

 

Legday

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Today it was legday, and my second one for the week! Legs is the hardest place for me to see progress, even if i work hard during my leg workouts nothing seems to happen. So im hoping that by doing 2 leg days a week hopefully i will see some type of progress! But of course, i love leg day as well…ย Crazy i know ๐Ÿ™‚

I dont write down or plan my workouts so i wont write down my whole workout however here are some of the exercises i did:

Straight leg deadlifts (i love these!)

Squats (with a pause at the bottom) & pulsing sumo squats

Walking lunges super set with air squats (i did these last and after 3 sets i couldnt move my legs.. haha)

Hip thrusts on bench with weight

Many sets of each exercise and my workout was a total of 1 hour! ย My legs are still super tired… my evening will be spent in bed and its perfect that tomorrow is rest day!

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Morning walk and breakfast

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To start off my weekend i did one of my favourite things which is a morning walk! I prefer to do mine before breakfast, because after breakfst i just want to sit and work on the computer! Whether you walk before or after breakfast or in the morning or evening doesnt make so much difference – so do what you prefer best ๐Ÿ™‚

Ive jsut eaten breakfast now, and soon its time for leg day!! *woop* *Woop*

Are you working out today? ๐Ÿ™‚

Why do i strength train?

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Why do I strength train?

Not because I want to be super muscular or lean.

Not because I didn’t want to gain fat and ย just wanted to gain muscle. (infact i only started really strength training the beginning of this year)

ย Not so that I can squat 200kg or bench press 300kg.

ย Not because everyone is doing it.

But because it makes me feel good…. It makes me feel happy and powerful. All my life I have spent as the skinny, weak girl. But not anymore.

ย I love FEELING strong. It’s the feeling of knowing I can run 10km,ย  knowing I can leg press X kilo or deadlift X kilo. It’s knowing that I can do things… not have to ask others to lift a box for me or not being able to run 1km.

ย I strength train for myself and for life. Forget about looking a certain way or six pack abs.

ย Ask yourself so you enjoy what you are doing? Is your only reason to strength train so that you don’t become fat or only have to gain fat in recovery?ย  Then I think you should rethink your choices.

Exercise should be fun, an enjoyment, not a punishment or chore.

I strength train because it makes my outside match me inside. Because it makes me both physically and mentally strong, something which i love feeling. Strength training helps build me up, it gives me endorphines and makes me happy. Its something i long and love to do. Its a part of my life and a part of my lifestyle!

So if you strength train… whats your reason for it?

A bad workout doesnt mean a bad day

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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 ย 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

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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 ๐Ÿ˜‰

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 ๐Ÿ™‚