Tag 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™‚

Morning run & breakfast

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Recently ive gotten my running motivation back and it feels like all i want to do is to run…. But because of my busy weekday schedule its hard to find time. But its about making time for the things you love. So i woke up a little earlier than usual on a weekend and drank some coffee and BCAAs and ate an apple and some raisins and then i went out for a run, I wasnt sure how far i would run…. a 5km, 10km, 7km etc… but i just kept running (with a break half way to do some stair intervals i.e run up really fast, jog down and then repeat how many times i like). My run finished at 6.6km and feeling energised and tired at the same time! My stomach was rumbling for a proper breakfast ๐Ÿ™‚

Today my breakfast was: chocolate egg cake & raspberries, quark, nuts, raspberries, an egg and my favourite celsius!!

My favourite combination right now: chocolate egg cake, quark, raspberries, nuts, an egg and a celsius ๐Ÿ™‚

Today im going to pack, clean and study as i have lots of tests coming up in the next 2 weeks and also….im moving house on Monday (and not to mention, its my birthday tomorrow!!!!) 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!)

 

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!!

 

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™‚

Aldrig Vila – Back attack

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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 withย normal exercises!!!ย 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 ๐Ÿ™‚ 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 meansย never restย  in swedish. And Fuck Lagom is basicallyย 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:ย itsahealthylifestyle

 

 

 

Morning run

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Waking up this morning not sure whether i should take a rest day or not… i was half tired but also filled with so much energy! This week my training has been super spontaneous… it hasnt been so structured as normal. Technique training, running, a shoulder workout with no contact…. I feel my strength has decreased a little. However that is just because i have done so much cardio and running the past fwe weeks and havent focused as much on strength.

But once the race is over this Saturday then it will be full focus on strength training for the next few weeks/months and cut down on cardio again!

This morning when i went thinking ill take a short walk or a 5km run, but once i began running i realised i had so much energy so i kept going and ran 9,4km!! Maybe not so good to run that distance 2 days before the race… but im hoping to recover properly, do some stretching and foam rolling and that i will be fine on race day!!! On days when i have extra energy i dont see why not to go that extra km or do that extra 20 minutes of workout ๐Ÿ™‚

Chest and tricep workout

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Chest workouts is something i only started with a few weeks ago. Before that i didnt see the point in training chest… i didnt know any exercises apart from bench press and i didnt like that exercise and well, chest training wasnt fun. But then i did my research and found cable flies, dumbbell flies etc and i tried them and since then…Chest workouts are my favourite! And i have gotten alot stronger in the past few weeks.

I will make a post of chest exercises as that is somethign many girls might now know alot about and maybe avoid training. But training your chest makes you stronger in your upper body, though its not one of thoseย has to be trained every weekย muscle groups ๐Ÿ™‚

I dont really count sets or reps i just do until almost failure on each exercise.

Dumbbell flies – increasing weight after every few sets
Dumbbell press
Incline dumbell flies – heavy weight and when i cant do anymore on that weight i switch to a lower weight and do until failure – 5-7set
2 set push ups on bench
Cable cross over
(after a few sets i begin with doing as many i can on a high weight and then continue until failure on a lower weight doing 4 set of those)
Upward cable cross overs

Tricep push down superset reverse grip tricep push down 4 set
Tricep extension superset tricep kick back 4 set
Dips with feet on bench x 3

Beat boredom during cardio

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First things first….ย Cardio is boring at the gym, whether you admit it or not ๐Ÿ™‚ At times its fun and exciting and you have so much energy its like somone has to drag you off the machine to you get you to stop. But most times… well, you stand on the machine and the timer ticks by slowly… you turn your gaze away and it feels like you’ve been running/stamping on the pedals for 10 minutes but its only been 1,5 minutes… You know that feeling? Yeah, you’re not alone.

I used to do ALOT of cardio at the gym…. anywhere from 40-90 mionutes 5-6 times a week. I did running/cross trainer or step machine. And it was boring, but i felt i had to. But now that is all over and if i do cardio i mostly do it outside through powerwalking, hill walking or running. Though i still do intervals at the gym as that is super fun and i feel that i cant run as fast outside as i can on the treadmill.

But here are some tips on how to make cardio fun – for all of you who feel you need to or want to do cardio at the gym (though i reccommend outside as its so much more fun!!!)

  1. Listen to podcasts. On the days where i choose to do more than 15 minutes cardio at the gym i turn on a podcast…. it makes the time go buy so much faster. You find yourself maybe smiling or laughing with what the people say. And you dont feel as alone… its like you tune out. So find some good podcasts online which you can download!
  2. If you are on the cross trainer, step machine or bike then you can watch a film or series on your phone or ipad. (If you have downloaded of have internet connection). This is a good way to pass the time… however, it can also make you slow down. So try not to become too unaware of where you are stop peddling/stamping all together – as i have seen this happen numerous times where people just stand/sit on the machines so absorbed in their show ๐Ÿ™‚
  3. Have a good workout playlist!!! Sing along with songs, do some dance moves ๐Ÿ™‚ย Dont care about the people around you!!! Just make cardio fun!
  4. Do intervals… you can do intervals on any cardio machine. And this will make it more fun and intense. But also, its more beneficial and you dont need to do as long to get the same amount of burn and effects as steady rate cardio.
  5. Compete with the person beside you ๐Ÿ™‚ Yup… they will hate you, but it will get you working faster!!! hahaha (Though do also try to focus on yourself as focusing too much on the person beside you wont be fun for them!)
  6. Look at people around you, make up stories about them…. who are they? What are they doing there? etc
  7. Make lists in your head!!! This can entertain me for a while just thinking of what i need to do, what are my goals etc
  8. If there are TVs infront of you and you cant hear what the peopl are saying… make it up ๐Ÿ™‚ย This has gotten me smiling and laughingย before while doing cardio as i begin making up what the people on the TV are saying ๐Ÿ™‚ย Try it, this is super fun!

 

Also, try a different form of cardio!!!! Try spinning, bodypump, circuit training, tabata. It doesnt just have to be running on the treadmill for 40 minutes or on the cross trainer for 55 minutes. Cardio is anything that gets your heart beat up for a certain period of time. Try incline walking instead of jogging. Put together a cardio and strength cricuit or do tabata or intervals!!! All great forms of cardio. Even swimming or dancing.

And also, try cardio outdoors!!!ย Switch things up if you are feeling bored of the same thing all the time!!! ๐Ÿ™‚IMG_20130818_120717 IMG_20140301_090607 IMG_20140612_094217ย IMG_20140615_085146

^^My favourite forms of cardio. Boxing/outside training, intervals, running and powerwalking!

 

 

Shoulders and core workout

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A goal of mine this month is to start doing more core work…. if im motivated, then ill do one core workout a week, but usually i just do a core workout every second week. However, i feel i need to strengthen my core more. The core muscles are used in many exercises such as push ups, pull ups, squats, deadlifts and even when doing standing push presses or bicep curls you need to engage your core. But sit ups and that… nope, not done so often.

So today i decided to do one of my favourite muscle groups and my least favourite – core!

(I’m not so great at counting reps or sets… i just do an exercise until it really burns and i cant do anymore. That works for me :))

Cable rows
Cable cross overs (for the back of shoulders… i think the exercise is called this.) It was my first time doing these so i need to do some fixing of my technique)
Front raises with cable machine
Side raises superset with lighter weight side raises
Push ups on toes super set push ups on knees (all the way with chest to ground and doing it slowly so it really burns)
Incline push ups

Decline sit ups Super set bench jack knife (4 set)
Sidebend with weight Super set mountain climbers (4 set)
Hanging leg raises (3 set)

 

Have you worked out today?