My shoes

I get alot of questions about my workout shoes. In this blog post I will show you all of my shoes, the model names and when I use them.

1. My running shoes. I actually only have one pair of really good running shoes at the moment. I bought them this summer and I absolutely love them. They are called Asics 2000 GT 2 and they are by far the best running shoes I have ever had. Probably the most expensive too, haha. But they are worth every penny! This color is only sold in specialized running stores. If you live in Sweden you can find them for a really good price here.

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2. Gym shoes. These shoes are only for gym training, they are not suitable for running. The sole is too soft and they are not that stabile. Okay are you ready?

IMG_6601Here are all my Nike Free Runs at the moment. I love them! So comfy and beautiful. I wish I could walk around in them all day!

IMG_3665 IMG_3666 IMG_5114 IMG_4085 IMG_5184Those three pairs are my Nike Free Runs 3. 

IMG_7547 IMG_9619And these are my Nike Free Run 5.

Photo 2014-04-02 21 05 21Here are my stunning Nike Air Max 2013. You can find them here.

3. Weightlifting shoes. I only have one pair of lifting shoes and they are from Adidas, called Power Perfect 2. They help me with a proper posture in many exercises and stabilize me at the ground. I use them alot in CrossFit in weightlifting exercises, but also when I train legs at the gym. I bought them from here.

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4. Everyday shoes. I love the everday sporty look! I actually were these shoes alot in school. Here are some of them:

IMG_7292This model is called Nike Air Force Low. I love how they have a platform sole, which makes me some centimeters taller! I bought them from here.

Foto 2014-09-22 17 48 12My Nike Air Max Thea, which I also have in black now. These also makes me a little taller, haha. You can find them here.

Sunday spinning

Today was soooo rainy, I want sun!! I really wanted to go out for a run this morning, but I went to a 45 minutes spinning class indoor instead. I have gotten used to someone yelling on me telling me what to do (from CrossFit), so it felt great today! All the spinning bikes were taken and we all gave our best. So motivating! Afterwards I trained some chest. I did a few sets on the bench and some flies before I went home for some food prepping :-). I have a very loooong week before I am finally done with my 2 courses in school. Can’t wait to be done with it and be more active here on social media! :-D

Foto 2014-10-12 16 45 19Love this quote! If I feel very tierd sometimes before my workouts, I always think like this. I CAN, and I WILL.

Foto 2014-10-12 16 46 14Okay sorry for the horrible picture, haha. Here are my bruises from all the cleans we did this weekend. Haha. I loved the workout, it felt so great! I lifted a total of 3000 kg, ground to overhead.

Now I have to get back to my studies! xx

My own chicken wok

My dad bought me a really good wok pan last christmas, and I have made so much great food with it. Best gift ever! Did you see the wok I made the other day with chicken and cashews? So delicious and simple! Here is the recipe for 4-5 servings:

  • 4 chicken fillets
  • An half yellow onion
  • 2 garlic cloves
  • Mixed vegetables. I used a half red pepper, haricot verts and a can with mixed wok vegetables.
  • 1 tbsp soy
  • 2-3 tbsp of oyster sauce. You usually find it in the asian section. This ingredient makes the whole dish :-)
  • Optional amount of cashews

 

Start with cutting the onion into long slices. Then fry the onion and the pressed garlic in the wok. Cut the chicken into thin slices and add to the wok. Add salt and pepper. Add the soy and oyster sauce when the chicken is fried on the outside. Cut the vegetables and put it in the wok. And add the cashew in the very end when everything is done. Taste and add some more salt/oyster sauce if needed. Serve with rice or noodles. Done, enjoy!

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Rainy day

Today has been a very rainy day here in Sweden. And as you may know I have to bicycle about 4 km to the CrossFit box. But I braved the ugly weather and took on both my rain jacket and boots and an old cap. And I made it without getting too wet, haha.

Here is today’s workout. I used a light barbell, 15 kg, since I felt that I needed to work on my snatch technique a little bit more first before adding more weight. I completed this WOD in 16 minutes.

20, 16, 12, 8 and 4 repetitions on each exercise. Maximum 1 minute rest when completed 3 exercises/one round of:

– Power snatch
– Push press behind head, wide snatch grip.
– Overhead squat

I loved this workout! It was both cardio and strength training, and at the same time I worked on my technique.

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My late post workout food – recipies below.

You can find the omelette recipe here, the smoothie recipe here and the protein chocolate pudding here.

Life is too short to wake up in the morning with regrets. So love the people who treat you right, forget about the ones who don't, and believe that everything happens for a reason. If you get a chance, take it. If it changes your life, let it. Nobody said that it'd be easy; they just promised it'd be worth it. What ever you decide to do, make sure it makes you happy DSC_0890

- Thought I would post you a little reminder. When I feel insecure in all kinds of different contexts, I always think of this quote. I even have a tattoo that stands for this way of living. Good night everyone! ;-*

Shoulder sunday

IMG_3322Just said goodbye to my boyfriend, he came to visit me this weekend. Soooo sad! We lived like this, at two different cities, for about 6 months when I first started my studies at the university. So I thought it would be easier this time when it was his turn  to start his studies in August. But no – it was so hard saying goodbye to him today.. I miss living in a tiny apartment togehter with him and our dog :’). But he makes me so proud when he is doing so well in school although it was like 6 years he last studied. My mum has been studying for 2 years now and she is also doing great. I am so happy that I am not the only one in my family fighting to get through a very tough degree.

Well anyway, I just wanted to tell you what I have been up to and why I haven’t updated in a while. I just wanted to spend every single minute I had with my boyfriend this weekend :-). Here are some pictures from our shoulder workout today:

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Want to read more about supersets, dropsets and pyramid sets? It’s a real challenge – read more about it here.

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Already looking forward to tomorrow

I just came home from a rainy walk, I felt that I needed to take a break from all the studies. I really wanted to work out today but I felt that my essay had to come first. Right now I am writing about ecolabelling, which I think is very interesting, but when there are alot to do in a short period of time I just find it very stressful. Same with the coffee maker I am going to start design in CAD this weekend..

Well well! I am so looking forward to the early leg workout tomorrow morning. I am going to do some heavy squats again, and also some snatch technique training since I did them for the first time a couple of days ago. Love learning new stuff! Here is my plan for tomorrow before school:9bfa2b0be6f9d4b068b32443b1097794

  • 10 minutes warm-up with kettlebells: goblet squats, lunges and swings. Some movement stretching
  • 10 minutes snatch technique training
  • Heavy squats: 10 reps * 1 set with 40 kg, 8 reps * 1 set with 50 kg, 5 reps * 5 reps with 60 kg. Also try a max repetition.
  • Walking lunges: 30 steps * 3 sets with 30 kg OR 30 steps * 4 sets with 25 kg.
  • Deep sumo squats on bench: 10 repetitions * 5 sets
  • Hip thursters in smith machine: 20 repetitions * 2 sets with 25 kg. 10 repetitions * 3 sets with 30 kg.

Love tough friday workouts!!!

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Clean and healthy eating – start now!

As I said yesterday I get alot of questions about food and clean eating. In this post I will write about clean eating and how I started. I will also give you some advices that I hope you will find helpful. Start making healthy choices, feel good and start to see long lasting results!

20140307-101546.jpg 20140327-195908.jpg Photo 2014-04-06 21 00 23 20140330-173210.jpg 20140413-213315.jpgThere are healthy food in all the pictures. You can find the recipies to most of the food on the “Recipies” tab above in the menu.

1. Why eat clean? I rarely use the definition “diet”, because it can be missunderstanding. I advocate for a long term healthy and clean eating lifestyle. This is very important to get and also maintaining your results -you’ll need to make a lifelong comission to your body. It may sound easy, but it is very hard, especially in the beginning. The key is to be patient and to really make every dish healthy.

2. How to eat clean? You can read how to eat clean in my previous post hereThere you also can find most of the groceries that I always have at home.

  • Eat lean proteins like egg, tuna, chicken, beef, beans and peas. This will help you to feel full for a longer time, and this will also prevent overeating and cravings.
  • Eat whole grains like rolled oats, brown rice, quinoa, whole grain rice and pasta. Switch out the refined products to whole grains, this will for example stabilize the blood sugar level. Most whole grain products also contain more protein.
  • Eat low fat diary products like quark, cottage cheese and milk. They are a great protein sources and give strength to your bones.
  • Eat healthy fats like in avocado, nuts, seeds, fatty fish and vegetable oil. This is great for your heart and is an overall support for your health. Avoid saturated and trans fats, which are the bad fats. You could find it in ice-cream, cookies, candy, butter and fried food.
  • Cut down on your sodium (salt) intake, and drink alot of water. By having a high sodium intake you can actually start to carry extra water weight and you’ll feel bloated. You will avoid this by cutting down on your sodium intake and by drinking alot of water. Try to swich out all sugary drinks (soda, juice) to water. Drinking alot of water (aprox 2-4 l per day) have great benefits for your overall health!
  • Cut down as much as you can on sugar. It is empty calories that will make you feel bloated.
  • Try to avoid alcohol, which not only contains alot of calories; it will also effect your sleep, exercise and overall health.
  • Do not skip meals. Try to eat frequently and often. You could see an example from my daily food intake, but remember that the food intake is very induvidual.
    Skipping meals and not eating enough (do not starve yourself!) will affect your blood sugar level negatively. This will make you feel tierd and it can also, in a long term matter of time, give you diabetes due to the insuline level. You also will not get the nutrition your body needs, and your metabolism will slow down. Your body could also enter a “starving mode” which will make the body to store excess body fat. So please don’t skip breakfast!

20140514-203833.jpgSmoothie in the making

3. How to start eat clean? I started to eat clean when I moved out from my parents and had to start making my own food. My dad has always tried to get me more intrested in cooking when I lived at home. He loves food and cooking and I have learned so much from him, unfortunately I did not really had the time or interest when I lived at home. I was very comfortable with getting the food served after school.

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  • That is why my first advice is to start with making the food yourself for you and your family if you still live at home. You will learn so much, your family too. Healthy and clean food are delicious, far more filling and doesn’t need to be more expensive. I am sure your parents also would be pround of you for wanting to make the food once in a while.Photo 2014-05-18 16 15 53
  • Make a monthly food budget and do a large grocery shopping once a week. Take time writing a list over the things you’ll need to make your healthy food during the week. You will save so much money from this, and at the same time avoid buying something unhealthy.20140731-204656-74816092.jpg
  • Look up some new healthy recepies. You will get alot of fresh inspiration and maybe you’ll find a new favorite dish that can replace some unhealthy food. Don’t be afraid to try something new or experiment in the kitchen.
  • Clear away all the bad food. Throw it away- do it immediately!!IMG_4675.PNGA quick and simple lunch box

     

  • Do your own lunch boxes. Then you’ll make sure to always eat healthy food, that will give you more energy at your job or in school. You will feel full for a longer time and avoid cravings. Don’t forget to bring snacks if you have long days away. You will even have some energy left for a workout afterwards! It is a real time saver as well.
  DSC04626 DSC04885  20140820-084311-31391955.jpg  Foto 2014-09-06 10 23 31 Lunch 20131028-194138.jpgIMG_4917.PNG

Puma

I think I don’t own a single garment from Puma. Maybe that could be my excuse for buying this light gray set, I am in love! I have noticed how gray pants accentuates the shape of the legs and bum very nicely. That is why my favorite tights are gray, but I don’t have any in this light gray color though (which is another reason for buying this set!).

pumatightsYou’ll find the pants here

pumatank..And the tank top here.

IMG_7514Me in my favorite Nike pro shorts :-)

Tomorrow I will write a longer post about food. I get alot of questions about clean eating and food prepping right now – which is very good. You seem to really understand the importance of healthy eating if you want to see results of your training. So check in tomorrow and I’ll try to make it a little bit easier to eat clean every day :-).

Saturday update

I am now watching a movie called “Love and other Drugs” with a large bowl of cottage cheese, cinnamon, apple and coconut flakes. Perfect saturday snack after a great workout. Today I started the workout with some heavy deadlifts and after that I focused on my upper shoulders. It felt so good to finally get to work out after a long day with studying. Yesterday I was at a friend’s housewarming,but since I did not drink I went up early and did some well earned shopping  this morning :-).

Foto 2014-09-27 20 34 49Foto 2014-09-27 20 33 34Foto 2014-09-27 20 33 43Today was the second time I deadlifted 100 kg – I got just as surprised like the first time I did it :-). 

I got a question about my upcoming workouts. I always plan my weeks so here you have it:

Sunday: Backside shoulders, abs and calves
Monday: Rest
Tuesday: CrossFit workout
Wednesday: CrossFit workout
Thursday: Legs and glutes
Friday: CrossFit workout or an upper back workout
Saturday: Both GRIT and a BodyCombat session at my gym. We are having an event with new realises :-D
Sunday: Bodyparts that I feel that I haven’t trained that much during the week.

As you see it is very different from what it use to look like for me – mostly because of the CrossFit workouts. I love variation so it’s very fun not knowing what’s coming up at a CrossFit WOD. And I learn so much new stuff! Both weightlifting and gymnastic exercises.