Tag Archives: my workouts

Listen to your body


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 🙂

Listening to your body isnt always easy, but once you learn to do it you will thank yourself 🙂

My day and afternoon snacking!


After breakfast i headed to the gym for a short but intense shoulder workout… i wasnt sure if i was going to go to the gym or not, but i felt i really wanted to!! So i headed there for 50 minutes and did a killer shoulder workout, afterwards my shoulders were aching so badly!! hahah, they will feel sore tomorrow 🙂

I know alot of people have requested i write out my workouts so i will try do that. But i never plan or write down my workouts, i barely count reps or sets either… and dont always know the name of the exercise id o as i find new ones which i try and love. So i cant promise ill write out every workout i do, as i prefer to just do what i feel like and enjoy my workouts than to think about numbers, reps, weights, sets etc 🙂

After my workout it was lunch and an hours studying followed by an hours nap… and then my afternoon snack: My favourite combo right now: quark, nuts & raisins. And now lots of packing and cleaning!!

P.s the pictures were taken this morning.. so they dont show how i look or feel right now, hahaha.

New Week and legday


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 🙂 If you have any blog suggestions and topics you want to read about, let me know 🙂

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 🙂

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


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




High reps, low weight shoulder workout


To shock my body this week and the next few weeks i am constantly changing how i workout. And i feel this is really helping my progress before i almost never got DOMS, but now i seem to get it after every workout and yesterday was no joke!!! Today, trying to brush my teeth or straighten my hairs burns in my shoulders 😉

I decided to focus on HIGH reps and drop set yesterday. When i picked up the 2-3kg dumbbells i felt a little silly… what was i doing there standing amongst the muscled men with their 40kg in each hand i had my tiny little 2kg weights… (My shoulders are my weakest point and just for flies 5kg is usually what i use so i dont use any super heavy weights with shoulder anyway)

First i got some looks like… Take your 2kg dumbbells and get out of here 😉 (Joke, im a regular there and they know i use heavy weights! hahah) But once i got going doing 50 reps, 40 reps, 30 reps…. and the sweat was running off of me the men around started to actually look a little impressed 😉 My shoulders burned the whole workout and the faces i made trying to push out those last reps… They arent any pretty faces anyway 😉

I only did 5 exercises and 962 reps

Dumbbell flies:  50, 40, 30, 20, 10, 5, 10, 20, 30, 40, 50

Front row with dumbbells: 50, 40, 30, 20, 10, 5, 10, 20, 30, 40, 50

Bent over flies: 20, 10, 5, 10, 20, 10, 5, 10, 20

Front raises: 40, 30, 20, 12, 10, 20, 30, 40

Diferent types of push ups: 10, 10, 10, 10

Try this type of workout with low weight and high reps (drop set)… it burns!!! 🙂

Shoulders and abs homeworkout


Today i was undecided whether i should take myself to the gym or if i should just do an at homeworkout… after some thinking i decided to be on the safer side and let my foot rest another day and instead do an at home workout. And today it was shoulders and abs.

As the resistance band was too much resistance (as shouldersa re my weaker point) i decided to instead be creative and fill 2 big water bottles and do many reps to really make my muscles burn. And i can say THEY BURNED! Low weight and high reps = BURNING MUSCLES!  Test this workout if you dont have access to equipment but want to make your shoulders (or any muscle group really… just use high reps) burn!

Front raise – 40-30-20-10-20-30-40 




Side raise 30-20-10-10-20-30


Bent over side raise – 20-10-10-20


Shoulder press – 40-30-20-10-10-20-30-40


Front row – 40-30-20-10-10-20-30-40


Crunches – Super set- bicycle crunches x4

Leg lifts -superset- v-ups x2

Flutterkicks – superset – criss cross x 3


A total of 770 reps for my shoulders… yup, they burned!

Yesterday Yoga session


My mum is a yoga teacher and when I was little i used to do alot of yoga with her, but over the years I’ve stopped.  As yoga hasn’t really been my thing.  I am more of a run fast, 50 push ups and 10 burpees type of person. But i made it my 2014 goal to do more yoga this year…. and it just took me 5 months to actually begin 😉 haha. Better than last year anyway! I know yoga can help me relax and help with my tense muscles & it has so many benefits!! So i really need to start doing it more often.

Yesterday I decided to follow with my mum for her yoga class.

Something which i realised I really need to do is let go is all the thoughts in my head. Yoga is alot abiut the type of breathing, mantras, letting go of thoughts and i can’t seem to do that.  Thoughts buzzing in my head…

The class was 90 minutes with a mix of high intensity intervals, mind yoga and of course rest &lots of mantras.

Some exercises were really tough, but it didn’t help that I have training pain in my shoulders and they are sunburnt so all the raising of arms made my shoulders scream!!


  I don’t  know how often i’ll do yoga, i like it. But if I’m honest when I lay there or we were doing mantras all i wanted to do was some push ups and begin doing pull ups…. don’t even ask me why. 😉 😉

  But i am going to try do it more often anyway, whether that’s once a month or once a week I don’t know!!






My exercise goals


Recently ive been thinking about my exercise goals. Exercise is somthing i love and nothing i will stop with, however it is always helpful when you have goals to work towards.
At the moment of course i have the 2 races  – colour run and the midnight run to look forward to and work towards. But in general, i dont have so many goals with exercise.
I  have small things like being able to do a handstand, x amount of push ups, x amount of chin ups etc But i dont have any goals like being able to squat x kilo or bicep curl x kilo etc… none of that interests me. Im not competing with myself or anyone else… im exercising for me, and because i love it.

But im not exercising to change my body either….. unlike what many think. Of course, since January of this year… so to say, 5 months i have cut down on the cardio i was doing from last year and focused almost primarily on strength training. This was so that i could build muscle, as i felt that that was what i wanted… i wanted to feel stronger, i wanted more muscle. But now i have reached the stage where i am quite happy with how i look, i dont feel the need to buiold anymore muscle… of course i want to get stronger, but not necessarily bigger. I am not going to compete in any bodybuilding or bikini fitness, none of that interests me. I see the dedication of people who do that, but i also see what they do to they’re body. Extreme hours of working out and extreme diets which cant be healthy for the people mentally or physically and i would never put my body under that stress of pressure just to look a certain way for a day, and then go up all the weight again in only a few weeks after. For some people, that is pretty much all they do – they’re job almost. But its nothing i would consider doing.

So what goals do i have….? Apart from of course loving exercise, what is it im working towards?

I dont have any idols or anyone i look up to, however when i see some people do things, it does inspire me!!! Like walking on your hands, thats pretty cool. Also gymnasts and cheerleaders, i wish i could be that flexible.
Infact what i want to be is strong, fast, flexible…. able to run a marathon, but also do like crossfitting and able to knock someone out and then do backflips, cartwheels, and walk on my hands!!! ahah -> Yes one after the other 😉

I just want to be all round fit and able to do lots of things. Because in the end, thats what i love most. I love challenging myself. So many people just do 1 form of exercise, but i would gladly do all kinds of exercise.
Wall climbing, hiking up mountains, running, intervals, kick boxing, lifting weights, dancing (well… if i was better co ordinated), yoga, crossfit etc etc I could spend my days just doing a bunch of different forms of exercise and i would be super happy!!!
People who just focus on one thing cant have that all rounded ‘fitness’ as say someone who can benchpress 200kg might not be able to run for more than 30 seconds.

So my goals right now…. basically focusing on all different kinds of fitness. Somedays i just do stretching and foamrolling, other times i do strength training, others i go for lnog runs or walks, other days i walk up/do intervals by a hill close to where i live.

Below are some pictures & gifs of things i wish i could do, and maybe someday will be able to do!!! 🙂

^^I love this Gif so much, i cant even explain!!!

^^¨Just some things which i want to be able to do 😉

Legday? cardio? long distance running?


Today I found it hard to decide what I wanted to do. All i knew was that i had alot of energy from yesterday’s rest day & lots of food. I hate when i can’t decide what I want to do.  I like having a plan, knowing what I’m going to do at the gym.
I felt like either going for a long distance run, like 20km. … just running.  An adventure! Or doing cardio at the gym… or maybe legday? I wasn’t really sure.
But when the weather was grey and it looked like it would rain i decided to go to the gym and decide there!!
And i decided on intervals, leg day & some chin ups practise (in between sets!) i also threw in some core work 🙂
My focus today was the backside of the legs, and i can say after the second exercise my legs were burning and the lactic acid building up!! haha. Had to fight through the rest of the workout!

Warm up: 20 minutes intervals (speed 14-17)

6 set squats (free rack) x 5-12 (depending on the weight)

6 set hip thrusters x 10-12 (kept increasing weight) and last rep of each set i stayed in the ’90 degree’ angle to really let my muscles burn.

4 set X 10 hip raises on bench (3 set i did one leg at a time)

By this point my legs were on fire!!

6 set X 10 straight leg deadlifts (focus back side of legs)

4 sets chin practise

3 core exercises – as many as i can of each.  No rest. X 3

3 set X 10 hanging leg raises

3 set X 10   1 leg leg press.

&& finished with lots of stretching!!!


Shoulders and triceps workout


Today i wasnt so sure what i should train at the gym. Infact im getting bored of my workouts, the way i workout and i want to start mixing things up. Infact i want to begin doing more running and cardio now, but at the moment i have a huge blister on my foot, so no running for a few days :/

Im thinking maybe doing more circuit training or maybe more boxing or gym classes… take a break from the just normal ‘strength training’, even though i love it. I feel i need to do something different.

Anyone have any advice or suggestions?

When i came to the gym, i decided to do shoulders and triceps!! And my workout looked like this:

warmup:  20 minutes elliptical

3 set of chin ups (can only do about 2 and a half proper ones with no help at the moment! But im practising.) In between my sets i practised on my chins – Determined to be able to do minimum 5 in a row!!

Warm up: Side raises, front raises and dumbbell press with a light weight

Side raises – 5 set x 8

Dumbbell press – 5 set x 8

Front raises – 4 set x 6-8

Cable front row – 5 set X 10-12

Cable pull back (?? No idea what its called, but its for the back of the shoulders) 3 x 12

Tricep push down (changed grip half way) – 8 set x 8

Tricep push ups – 4 set x 10

Tricep press (i.e a sort of bench press with close grip target the triceps) – 3 set x 10

Tricep kick back – 3 set x 10