JuMPiNg JAX Fitness

JuMPiNg JaX FiTNESS OVER TO WORDPRESS

2012-01-19T21:23:00.001+01:00

Jeacline is trying a different webpage portal under the JuMPiNg JaX Fitness name. Click here: JuMPiNg JaX Fitness
Mainly because it's much easier to post via my iPhone, if I want to. Wish me luck and come join me!

GO HEMP

2012-01-13T09:20:00.000+01:00

Picked up this protein powder mix at the supermarket yesterday. It's made from Hemp, Acai, Spirulina and Wheat grass. Yummy! Haha!
I mix it in with my regular protein morning smoothie. Doesn't look pretty and has a funky taste (which I mask with pure organic kakao), but it's good for me! :) New year, new challenges.

CHALLENGE

2012-01-06T18:45:00.000+01:00

New year. New goals. New challenges. New accomplishments.
Really looking forward to this year. Feels like it will bring lots of happenings in my life. And that makes me feel excited!
One of the things I will do in a few days is to step back into the kickboxing ring. I have been talking about it for a while so on Monday, if my foot and heel is ok, I will have my 1st kickboxing sparring session since 2008. I got all my gear down from the attic: head protection, shin and foot protection, sparring gloves, bag gloves and mouth guard. Sooo psyched! And after watching Kickboxer with Jean-Claude Van Damme last night, I'm ready for some action! :)

YOGA

2011-11-30T21:20:00.000+01:00

This morning my whole body screamed NOOO when the alarm rang. And I noticed I was so tired. Not just sleepy tired, but drained physically and mentally. Something I have learnt over the years is to TRY to listen to my body. Yes, I try to push it as hard as I can, the same I do with those I train, but this morning my body said no. So I only went for a 30 min run and then I tried some yoga. Yes. Me. Doing yoga. And it was only 20-something minutes but it was actually a good session. I wasn't feeling as restless as I usually do when I do yoga.

Have no idea how I got the video on my computer, but from the looks of the clothes, I think it must be about 20 years old. Hahaha! Oh well, maybe it's much better than all the new, trendy yoga videos. I liked it anyway! :)

ACCOMPLISHMENTS

2011-11-29T21:41:00.000+01:00

This woman got me to where I'm at today. OK, ok, she didn't personally get me there because after all I did all the work, but she inspired me, educated me and kept motivating me when times were tough. I have a lot to thank Jillian Michaels for and I'm proud to say it. Now I just want to get ripped. According to my standards that is. Let's see if I can do it.

Someday I know I will reach my goal, but as a previous fat girl I am struggling each and every day. Today I had such a craving for sugar that I almost guzzled some pure, concentrated blackcurrant juice. But I didn't. And that's what makes me stronger. When the alarm rings at 5am and I don't want to get out of bed to go train and go for a run, but I still do it. The feeling of accomplishment is amazing afterward! Or when everyone at work at chomping on cakes and sweets, and I'm chomping on my 10 almonds instead. Bazanga wouldn't I want to throw myself over that cookie jar and just have one. Maybe two. Heck why not five. Nope! Not today, coz today I want to take several steps forward toward my goal instead of backwards. And that makes me stronger.

I am proud of my accomplishments! And I acknowledge it.
Only about 3 years ago I was still obese and struggling with my weight loss. I've come such a long way. Puts a smile on my face. And it's easy to forget sometimes.

So when you're struggling those hard days of cravings and tiredness, remember it is so worth it in the end.

BLOGLOVIN'

2011-11-01T21:43:00.002+01:00

Follow'>http://www.bloglovin.com/blog/3152751/jumping-jax-fitness?claim=xgnraj8grcj">Follow my blog with Bloglovin

CARROT CAKE PROTEIN BARS

2011-10-31T21:16:00.001+01:00

Hey guys! Here's the carrot cake protein bars recipe. It tastes more like cake than protein bars and it's yum. I already have a few ideas on how to make this recipe more accustomed to my taste buds, but it's always nice to try making it close to the original recipe the first time around.

If you have any questions on how to find the ingredients in Sweden, or how to substitute, let me know.

Find the recipe on bodybuilding.com and made by Jamie Eason.

MORNING GLORY

2011-10-25T07:23:00.002+02:00

This is what I look forward to every morning, my porridge with almond butter and coffee with vanilla and milk. Yum! Beforehand I have a protein shake/smoothie made with water, berries, all natural whey protein, ground ginger, turmeric, cinnamon, cacao and pure lemon juice. Need I say most of my breakfast ingredients are organic?! ;) Delish!

YOU EARN YOUR BODY

2011-10-23T16:21:00.000+02:00

As all the contestants of Luciapokalen count down their days to when they'll stand on that stage in BodyFitness or Bodybuilding, I made the decision a few weeks back that I would try to get tighter as well. Hasn't really gone as planned due to a new job and traveling, etc. But the saying goes "If you fail to plan, you plan to fail" which is very true in my case.

I have now regained my motivation and not only booked tickets for the Saturday 3 December 2011 Luciapokalen competitions but also started my diet again. The food scale is out once again, mackerel, chicken, eggs, protein powder and veg stocked again and motivation is on top. Back to feeling the best but I will try not to go too hard at the gym so I don't pull anything. Difficult for me not to go hard as my motto is "Go hard or go home!". I can't help it, but I get so irritated when I see people at the gym going there and not making the most out of it, i.e. strolling around, not putting all their energy into their workout or in my classes. Makes me furious! But on the other hand it's not my life. When I choose to go to the gym, I rip it out. My weak point is my diet. Since I have done a long journey of weight loss, I am SICK of counting calories. I know roughly how much I eat and I know my choices are sometimes worse than others, but I just want to enjoy life AND have a tight body. In my case it doesn't work that way. I have to make sacrifices in order to be tight and toned. So, I'm back on my calorie counting, scale weighing, food diary keeping diet again until X-mas. And for motivation, in order to keep on track, I will first of all write down my WHY's of wanting to be more toned and ripped, but also think of all those fab, motivated, hardcore ladies out there competing in BodyFitness in 6 weeks time. That will shut my mind up when I'm contemplating a greasy cheeseburger and a beer. Defo my vices!!

So, I'm now sitting down and planning my week of food and workouts and I'm really looking forward to it. Nothing like being organised and having control over it. And what's my reward at the end of this? Many! But most importantly, a healthier and stronger body. Who can say no to that?!! After all, you do earn your body.

Wanna join me?! :)

FINDUS RED SNAPPER

2011-10-22T21:02:00.002+02:00

Have become a test pilot for Smartson as well as Buzzador and the other day I got home a voucher for Findus' fish fillets. So I got them and cooked a delish dinner of the fish, some haricourt verts and made cauliflower mash. Loved it! It was really nice cooked in the oven. Would recommend it although fish is always a little pricier. But so much healthier as well. :)
Enjoy!

DERAIL

2011-09-19T11:51:00.000+02:00

Did so well last week, but my body feels so tired. And I did a complete derail this weekend with my food and drink, which stressed my body out even more. And I got proof if it when I woke up this morning with a big, fat cold sore. AGAIN! 2nd one in a month. Thankfully I've got some Aciclovir tablets and cream to treat it with, but still no fun. Especially not since today, I've got my 3rd interview at one of the companies I'm really interested in working with and on top of it a BodyPump release later on tonight. Anxiety!

FAT LOSS TOOLS

2011-09-12T12:33:00.000+02:00

Woke up this morning still feeling super motivated. It's like a switch has been turned on and that fire in my belly is revved up again. Dug out my Moleskine notebook and started on a fresh new page. Got weighed in this morning, both in kg and lbs as I wanted to use it to calculate my calorie expenditure and other formulas. Got my pictures taken and body fat measured on the scale. All recorded now.

Experience from a long time of dieting and ultimately losing all that weight during my journey, I have a really hard time letting go of the diet mentality. I always secretly count calories in my mind and try not to eat too many calories, however I am aware of that I am most of the time way below my calorie allowance when I am in this focused zone to lose a few pounds again, which I need to change. Coz like I wrote last night, this is a lifestyle for me and I want to be able to eat and train like this for the rest of my life. But we have to have goals in order to give ourselves a bit of a push, so my short term goal is the Fitness Festival in December, which gives me a little over 11 weeks to complete my goal of losing 10 pounds and get down to 21% body fat. So achievable!

Have calculated now that my BMR (Basal Metabolic Rate) is 1421 kcal according to the Katch-McArdle formula, which means if I would be in a coma this is the total amount of kcals it would take for my body to keep repairing itself, my hairs to grow, bowel movements to work, tissues to keep reproducing, etc, so it's kind of scary that when I'm on a diet I eat about 1000-1200 kcal per day. Way too little if I want to make sure my body is not using muscle instead of fat, which in return slows my metabolism down anyway. So, on the days I'm pretty sedentary I should eat 1637 kcal and on the days I workout I should eat 2114 kcal. Now, that last number scares me, but I'm gonna trust the process this time and try a different route and maybe I can save my muscles this time when trying to lose body fat.

If you want to calculate your own BMR or goal weight calorie expenditure, go to Fat2Fit Radio Tools page.

I WANT TO LOOK LIKE THAT GUY

2011-09-11T23:22:00.001+02:00

Just finished watching the documentary "I Want To Look Like That Guy" made by Stuart Macdonald about his own journey to compete in a bodybuilding competition, which overweight and only 6 months away from the date, almost seems impossible. He seeks out Jeff Willet, a Pro IFBB Bodybuilder, who becomes his mentor and trainer. The documentary is obviously for people who are into this kind of training and dieting and for me, who absolutely love and look up to people who have the determination and willpower to complete such as journey, well, it was a rare couch treat for me tonight.

The documentary is well worth watching, especially if you need some motivation to start anew or to start a healthier lifestyle at all. And let me emphasise LIFESTYLE. Unless you're going to compete in fitness or bodybuilding this might not be a training or dieting regime for you, but it's very interesting and very motivating to see Stuart's journey from start to finish, his goal to stand on that stage and be absolutely ripped and shredded. A long way from his 30% body fat he started with 6 months earlier.

I would love to follow somebody's journey from puff to buff. Maybe I will have to make that journey myself someday. Or not. Unless I would decide to compete, it's not a lifestyle for me to lead. I rather live a regular, "normal", healthy lifestyle I can maintain in the longrun without depriving myself of stuff, but that doesn't mean I admire those who choose otherwise. The much, much harder and dedicated way. Kudos to all of yous! :)

Now, go watch the documentary and I'll see you at the gym. ;-))

SUBJECT

2011-09-01T22:40:00.001+02:00

Testing new post from mobile. And it worked! Hey tadeloodadey. :))

Sent from my iPhone

WISHFUL THINKING

2011-09-01T22:31:00.002+02:00

As I was thinking "Oh, I wish it was easier to blog..." and logging into my blogger, they announced a new, easier interface. Wishful thinking sometimes works! :)) And so I hope the rest of my life right now will as well. A lot of changes lately for me and I'm a tad tired. Want some structure. Want some stability. Want some grounding. Still though... Sick of counting my calories right now. Sick of weighing every single ham or cheese slice. Sick of not feeling motivated. And then it hits me, sometimes even I need those "I've had it up to HERE" days. So I linger in it... for about a couple of hours and then I get bored and want to dash to the gym for a good workout session. Beat my PB in 5K. Take my Kettlebell license. You get my drift.

Got this question at a superb interview: "What stresses you out?" My answer after a short thinking process: "Waiting, that stresses me out. But I'm working on it." ;))

Have a fab day y'all!

PIZZA DOUGH NEW RECIPE

2011-08-05T16:21:00.000+02:00

So, I gave it another try to make the pizza dough a little more authentic to a real one. No, it will never be like the REAL one but this one is so much better than my first few tries. I suppose it's all about trial and error.

This is what I did for my new recipe:

I used oat bran this time, 2 dl in a glass bowl then poured in 4 dl lukewarm water, gave it a stir and then added salt, garlic powder and 1 sachet of dry yeast. Stir it up and microwave it for about 6 minutes so it's proper boiling. Then add 1 eggwhite. Stir. Lastly add 1 coffeespoon of psyllium husks. Stir. Oil a pan or aluminium foil so it doesn't stick. Pour the "dough" onto the foil and flatten it out with a spoon. Bake it in 200 degrees for about 20 minutes. Take it out and flatten it a little bit more. Then bake it until it goes a bit darker brown on the edges. Add your toppings and bake until the toppings take colour. YUU-UU-UU-UUM!!! :))

LOW-CARB HEALTHY PIZZA

2011-07-29T13:31:00.002+02:00

Is there such a thing you wonder? Well, let me tell you, there is. Now, a healthy, low-carb pizza will never be the doughy, high-fat consistency of a regular pizza, so don't kid yourself, but there are ways to make a pizza that can suffice for a decent low-caloric meal. Load it up with all kinds of veg and if you can find fat-free cheese, go for it! :)

Here's how I made mine:
I mixed 1 sachet of dry yeast with 2dl of wheat bran and some psyllium husks, about 1/2 dl, and a tiny bit of salt with lukewarm water. The consistency should be about half watery, wanting to get doughy. Stick it in the microwave in a glass bowl for about 7 minutes. In the meantime, turn the oven on 200 degrees. Stir it up, and believe me it will look very suspicious. I oiled an oven pan with olive oil and poured the "dough" onto the pan, flattening it out with a spoon. I stuck it in the oven for about 20 minutes. When it looks like it's kind of drying out a bit and getting more crusty than doughy, take it out and stick your toppings on. I prefer some crushed tomatoes I reduced and drained the water from, some low-salt and low-sugar tomato ketchup, loads of oregano, black pepper and garlic powder on both bottom and top, green pepper, onion, halved cherry tomatoes, mushrooms and some low-fat ham. YUMMY! In the oven for an additional 20 minutes. Let it rest for a bit before you tuck in. Now, remember, the dough will be much softer and squishier than the regular piza dough you would be used to, but it's pretty good for not racking up a bunch of calories.

Now, last night, it dawned on me how I can make the dough even better. So I will try that next time! :)
Enjoy!

First batch!

First batch toppings.

First batch done and lamost eaten in the back.

Second batch in the front, dough cooked, ready to go in the oven with toppings.

Second batch finished and tested. Much better than first one! :)

RISE PHOENIX, RISE

2011-07-14T15:06:00.000+02:00

So much I would like to write about but it almost seems like there's some sort of block in my head. It won't come out in proper sentences and it all sounds like jibberish in my head. Even this sounds weird to me. What has happened to my beloved words? My love for words?

I must admit I am in a phase now when I feel unmotivated and not really up for much. I have made a huge turnaround in my life. I am looking for a job and it's not going the way I expected it to go. Dear friends keep telling me "have faith", "stop being so hard on yourself", "everything will be fine, it will work itself out". Deep down inside I know that's the truth, but when doubt anchors itself in your soul, it's hard to rip it out again.

I have been listening to encouraging words from speakers and motivators, and yes, I hear them, but it's like my mind is in a daze. I have lost myself. Where is my passion? Where is my strength to bounce back?

Maybe some days we just need to let it be. Need to let the depth of all despair be our nest for a few days, then rise up like Phoenix from the ashes and start anew. Bigger, brighter, bolder with a new fire in our belly.

Yes, that's what I'll do!

LATEST RESEARCH ON STRETCHING

2011-06-05T13:29:00.001+02:00

I have been saying for years now that static stretching before exercise isn't as good as we have previously thought. After a hard workout though, I feel there is nothing better than a stretch. Read this interesting article and see how you feel about stretching in general.

Latest research into stretching

There’s increasing evidence that stretching before exercise doesn’t improve performance or reduce injury risk

There’s increasing evidence that stretching before exercise doesn’t improve performance or reduce injury risk. And the most comprehensive review of its kind concluded that flexibility training has no known health benefits(1). Gary O’Donovan presents the evidence to help you decide if stretching is a waste of time.

I recently searched an electronic database for studies about static stretching, ballistic stretching and dynamic stretching (www.pubmed.com). In these studies, torque, 1-repetition maximum (using free weights), maximal voluntary contraction (on a machine), jump height and sprint time were the most common measures of strength and power. Unfortunately, many of the studies included a small number of participants (and had little chance of detecting differences in performance) and some used dodgy statistics(2).

Static stretching

Static stretching involves passive elongation of a muscle or group of muscles(3). I found 61 studies investigating the acute effects of static stretching on strength and power and the conclusions on performance were as follows:

•One study found an improvement in performance(4);

•Thirty-eight studies found reductions in performance(5-42);

•Twenty-two studies found no statistically significant differences in performance between stretching and non-stretching groups(43-64).

Two 15-second stretches or three 30-second stretches were sufficient to reduce performance and more demanding protocols reduced performance for 60-120 minutes following stretching(22,31). Several studies also found that static stretching reduced the elasticity and electrical activity of muscles (see figure 1 and box 1).

It’s unclear if a second warm up can reduce the detrimental effects of static stretching on strength and power(13,65) but what’s undeniable is that the available evidence suggests that static stretching is a waste of time or, worse, is detrimental to performance!

Ballistic stretching

Ballistic stretching involves swinging, bouncing or bobbing movements and the final position is not held (3). I found six studies about the acute effects of ballistic stretching on strength and power: there were no reports of improved performance, one report of decreased performance (62) and five inconclusive reports (10, 38, 40, 56, 63). There were only 14 to 24 participants in each study and elasticity and electrical activity were not assessed. Thus, there is insufficient evidence to recommend ballistic stretching before exercise.

Dynamic stretching

Ballistic stretching and dynamic stretching are given the same definition in the latest American College of Sports Medicine manual(3); however, the prevailing definition of dynamic stretching in the UK is ‘flexibility in action’ and dynamic stretches include ankle flicks, buttock flicks, knee lifts, the ‘Russian walk’, the ‘walking lunge’ and the ‘walking hamstring’(66).

I found 10 studies about the acute effects of dynamic stretching on strength and power: six of these studies found improvements in performance(7,17,54,55,63,64), no studies found decrements in performance and three studies found no statistically significant differences in performance between stretching and non-stretching groups(45,47,49).

One study concluded that dynamic stretching was beneficial, but the authors compared changes in performance in the dynamic stretching and static stretching groups instead of the dynamic stretching and non-stretching groups(25). The available evidence suggests that dynamic stretching is beneficial; however, warming up probably improves performance and it is impossible to distinguish the effects of warming up and stretching in many dynamic stretches.

Stretching and endurance performance

The effects of stretching before exercise and flexibility training on endurance performance are not well documented. Static stretching did not significantly reduce endurance performance in a study of 11 physically active students(67), but it did reduce running economy and endurance performance in a study of 10 trained distance runners(68). US scientists found that a stretching programme did not reduce running economy, but the intervention only lasted 10 weeks(69). Cross-sectional studies can reflect years of exposure to stretching and a study of 34 international-standard distance runners found that the least flexible runners were also the most economical(70).

Stretching after exercise

Although no longer recommended before exercise, static stretching is still recommended during the cool-down(3). The advantages of stretching after exercise might include an increase in range of movement and a decrease in the risk of lower limb injury in those with tight muscles(78,84). The disadvantages of stretching after exercise might include a decrease in running economy(70) and an increase in the risk of lower limb injury in those with loose muscles(78).

Some people say that stretching increases their sense of wellbeing and some also stretch to reduce muscle soreness(82), but there is little evidence that stretching reduces soreness in the days after novel or unusually demanding exercise(85,86). Given limited and conflicting evidence, athletes and coaches should consider if any advantages are likely to be greater than any disadvantages before stretching after exercise.

Summary and conclusions

Large, robust RCTs help ensure that the healthcare budget is spent on interventions that actually work. Anecdotal evidence and testimonials are worthless. The existing evidence suggests that flexibility training has no known health benefits(1); however, ongoing trials may improve our understanding of the effects of stretching and yoga on back pain(87,88). In the meantime, the practical implications box, right, provides some recommendations on stretching for athletes seeking maximum performance.

Article taken from pponline.co.uk. Find full article and references here.

I'M BACK!

2011-06-05T13:24:00.000+02:00

I've been away from writing for a while. Have had to concentrate on my life and all the changes its brought on its way. Have missed blogging and looking forward to doing it again. Have missed all of you who used to read my blog as well. Hope to give you some useful and interesting writing again.
Well met again my friends! :)

TODAYS' NEWS: PETTY THIEF GETS ATTACKED BY RAGING SWEDISH GIRL

2010-09-30T18:20:00.001+02:00

I got robbed today! Yes, proper, for real robbed. You know, thief sneaking his hand into my bag taking my wallet scenario, but that's not the end of the story...

I'm still a bit shaken by the incidence that occurred today. I was browsing some socks in a store, engrossed in my own world of stripes, colours or dots. All of a sudden I felt a tug on my handbag, like someone had walked into me from the side and accidentally gotten something caught in my bag. I turned around and saw a small man in his mid 30's standing behind me, looking dumbstruck at me. Actually, he looked very surprised. So I looked down at my bag as a precaution and saw it had been opened. Me being absolutely meticulous with checking my handbag is safe and seeing this suspicious man behind me, standing awfully near to me, I connected the dots and realised what had happened. And I couldn't believe it. So I said in a very as-a-matter-of-a-fact voice:
"You just took my wallet!"
He looked so shocked and perplexed at me, like I had just caught him doing something red-handed, which I had. I quickly looked down at his hand furthest away from me and there it was, my beautiful, faux-crocodile, deep vine coloured wallet... clenched in his hand. I reached down and snatched it back from him, now clutching it hard in my own hand. I stared at him angrily and then said boomingly so everyone in the store could hear:
"He just took my wallet!"
The thief's eyes widened as I raised my voice again:
"I can't believe it. He just took my wallet!"
Obviously I must've been in shock, otherwise I wouldn't be stating the fact over and over, but it was true. I couldn't believe it. I had been roobed. The cheek of him to rob me. ME!
He started backing away as I attacked him loudly with my words once again while walking towards him:
"You just took my wallet!"
At this point he panicked, threw the clothes he held in his arms and legged it out the door, with me, the angry customer behind him shouting:
"Stop him. Stop him!"

And so it goes... he vanished onto the busy street. I turned around, walked back into the store and started shaking. Adrenalin hit me full force! I was shocked. And in disbelief. And then angry. I wanted to strangle the thief. And had he given me resistance to give my wallet back, I think I would've kickboxed the pulp out of him. But I'm fine. I have my wallet back and I have a story to tell as well as be extra thankful for life today.

Could be interesting if I see him again though... I'll keep you posted.
But for now, TOODLES!

TRUTHS AND FALSEHOODS ABOUT FAT LOSS

2010-09-15T15:20:00.001+02:00

Before Embarking On a Fat Loss Programme You Should Read This:

Daily energy expenditure consists of 3 components:

1. Resting metabolic rate (energy required for basic living) total of 60-70%

2. Diet induced Thermogenesis (energy required to breakdown food) 10% of total

3. Energy cost of physical activity 20-30% of the total.

Question:
If we create a caloric deficit of “X” amount – we will lose “Y” amount of fat? (i.e. the calorie deficit = fat loss, a 3500 calorie deficit = 1 pound)
True or False?

False!

In a study of meal frequency, it has been show that a group eating 6 meals per day lost more fat than a group eating 2 meals a day, despite the calories being equal. The study showed that adults who were accustomed to eating 4 meals per day switched to 3 meals a day actually gained body fat and weight despite the calories remaining the same.

Question:
A calorie is a calorie. With the same meal frequency, as long as we adjust the “calories in v. the calories out” we will see the same fat loss; that is proteins, carbohydrates and fat (macronutrients) do not really matter.
True or False?

False!

At the same calorie intake a low carbohydrate diet resulted in significantly greater fat loss than a low fat diet.

Summary:
Low carbohydrate, high protein diets favourably affect mass and composition independent of energy intake

So what Should We Be Doing?

• Increase meal frequency

• Eat meals at regular times

• Lower carbohydrate intake/increase protein

• Moderately reduce calories.

Question:
The addition of aerobic (jogging/gentle running) exercise to a caloric deficit (through diet) will increase calories burned and therefore increase fat lost.
True or False?

False!

In a 6 month study of 2 groups: 1 on diet only and 1 on diet plus aerobic exercise (50 minutes 5 days per week) There was No additional effect of aerobic exercise on body composition that is to say, adding aerobic exercise had no effect over dieting alone.

Question:
If diet (total caloric and macronutrient intake) is a constant, then the more calories you burn during training, the more fat you will lose.
True or False?

False!

A group was divided into 2 smaller groups:

• Group 1 exercised for 15 weeks doing 20 minutes of interval training per session 3 times per week

• Group 2 did 15 weeks of 40 minutes steady state aerobic (jogging) exercise per session 3 times per week

• Both groups burned the same calories over the 15 weeks and ate the same diet.

• The steady state group actually gained on average 1lb of fat.

• The interval training group lost 5.5lb of fat and increased lean mass.

• The interval group also increased aerobic capacity more than the steady state group.

So NOW What Should We Be Doing?

• Increase meal frequency.

• Reduced carbohydrate diet

• Interval training – this should only become part of your training programme once you have developed a foundation of steady state running.

• Resistance training – introduce a controlled well planned weight training programme.

Taken from Running4Women.

Check out The Truths and Falsehoods About Fat Loss

2010-09-15T14:36:00.001+02:00

Take a look at: The Truths and Falsehoods About Fat Loss

HAPPY & FIT HAMPSTEAD HEATH

2010-09-11T14:32:00.001+02:00

Hampstead Heath map

Woke up this morning feeling a strong urge to go out for a run. I usually plan my workouts and BodyCombat was on the schedule for today, but when a sudden urge for an unplanned workout hits me, I smile and embrace the extra fitness benefit.

With Murphy trotting beside me, I ran into Hampstead Heath, one of the most beautiful and versatile parks I've ever experienced. It's also a huge pool of motivation as people run, do exercises, boot camps, PT and other training day and night. I love the buzz! I love the dedication!

After the run and a few hill intervals, I found a spot in the grass where I could go mad doing my BodyCombat. It's an exhilirating feeling being outside in the free, with my beloved dog roaming around me, while I'm punching and kicking my way through the choreography. I felt so strong. So focused. So energised. And best of all, so happy!

Hope you're ALL having as good of a Saturday as I'm having. Toodles! =))

BEING GRATEFUL

2010-09-07T17:10:00.000+02:00

Begin your day by feeling grateful. Be grateful for the bed you just slept in, the roof over your head, the carpet or floor under your feet, the running water, the soap, your shower, your toothbrush, your clothes, your shoes, the refrigerator that keeps your food cold, the car that you drive, your job, your friends. Be grateful for the stores that make it so easy to buy the things you need, the restaurants, the utilities, services, and electrical appliances that make your life effortless. Be grateful for the magazines and the books that you read. Be grateful for the chair that you sit on, and the pavement that you walk on. Be grateful for the weather, the sun, the sky, the birds, the trees, the grass, the rain, and the flowers.

Thank you, thank you, thank you!

From the Secret Scrolls

SUNDAY FUN

2010-09-06T17:53:00.000+02:00

A few days have passed and I am still tired from the trip. The whole house is sick with the cold and I am trying desperately not to catch it.

Had a good day yesterday watching the Kilkenny vs. Tipperary in Irish Hurling, and as always where there are Irish people in the pub, it's bound to be good fun.

Might have gotten a great extra gig as a Swedish translator. Not too bad to have a job like that on the side. Doing the Freelance test right now and hope I will be accepted. Keep your fingers crossed from me!

Watching the Kilkenny vs. Tipperary game in Irish Hurling.

After match entertainment - Good singer with unknown side kick dancing and playing on the tables. Haha!

Enjoying the delicious cider Bulmers. Yum!

24 HOURS TORTURE

2010-09-03T15:54:00.000+02:00

Wow, what a trip. Left Sweden around noon yesterday and several hours later I am thrown back into London and its hussle and bussle. The journey was a torture to say the least. Never seen so many road works, bad drivers and poor road directions. In Germany it all of a sudden came to a complete stand still and no car or truck was moving. We covered about 300 metres in 3 hours. Didn't do much advantage to making it to our ferry from Calais to Dover and we ended up missing it with just 3 hours. Hmm, wonder why?! Gas leak. Baah, bad excuse...

But now I'm here. London! Love the vibe. Hate the arrogance. And I got here in 25 hours with less than 2 hours sleep, a fully packed Saab, a dedicated doggie and the love of my life. Let a new chapter begin. :)

Stand still on the motorway for 3 hours...

Trying to keep the attitude happy and cheerful, as always. :)

The white cliffs of Dover.

Tired and pale, but thankful the trip's almost completed.

Entering the City Centre of London via Tower Bridge.

HIIT AND PLYOMETRICS WORKOUT

2010-08-22T22:03:00.006+02:00

My new workout passion is definitely bodyweighted HIIT (High Intensity Interval Training) and Plyometrics. It's amazing how empowered and weak you can feel at the same time, all during the same workout. I've been changing up my gym routine a lot lately and do exercises like scorpion plyo push-ups, knee tuck jumps, loads of jump squats and lunges, full body exercises incorporating cardio, and I've really seen a difference in my muscle structure. What's so good about them is that you can take it anywhere. There are always benches outside, or rocks to jump on, stairs, playgrounds, etc. But they're definitely not easy exercises to do when the goal is to burn as much fat as possible, which means the intensity is through the roof! And you know what? I absolutely LOVE it. Yeah, I feel weak when my body is screaming for me to stop pushing it, but once you do that little bit extra, that you didn't think you would be able to do, the endorphins and adrenaline shoots up and I want to go again. Which is good, coz after all I'm doing hardcore circuit training. Haha!

If you don't know much about plyometrics and HIIT, here are some videos you can check out to get an idea of circuits you can do for yourself:

UFC Plyometrics workout

HIIT and Plyometrics outside the gym

HEALTHY BANANA ICE CREAM

2010-08-18T21:45:00.000+02:00

This recipe is just amazing! Healthy, delicious and only consisting of 2 ingredients. Is this possible you ask? Of course it is. And you will love it. I got the recipe from Rachel Ray show and this is how you do it.

Slice ripe bananas and freeze them. (Calculate about one banana per person, depending on how greedy they are... hehe.) Take the frozen bananas and put them in a blender or food processor, pour some milk into the container (depending on how many bananas, I used about 50-100ml semi-skimmed milk for 2 bananas). Whizz/mix/blend it until the bananas have been disolved into the mixture (about 1 min) and there you go... your own soft Whippy style ice-cream.
DEEEE-LISH!

HORMONES & NUTRIENTS: ZINC

2010-08-17T11:53:00.001+02:00

I'm sure you haven't been able to surpass all the hallabalooza about the issues on hormones and why it damages our health. How the food industry pump our poor cows, chickens and pigs full of hormones and antibiotic just to make extra profit. This later finds its way to our plates, or glass of milk, and into our bodies to disrupt the fine mechanism we already have inside of us. Due to changes in farming methods and the sad state of our soil, even our whole foods is not nearly as nutritious as it once was. Beside making sure that we eat proper food (as we say: if it had a mother or came from the ground, it's ok.), we can also make sure to eat foods that help our bodies to stay balanced, although it gets rocked by our environment. And whenever you can, go organic.

I do believe in supplementation, especially if you're on a diet and working out as much as I do, but I also believe you should do your best to help your body cope with all the outside toxicity that finds itself into our cells. My first nutrient I like to keep tabs on is:

ZINC
Zinc is one of the most important minerals used by the body for various functions such as maintaining a sense of smell, keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth in children, depression, impotence, hair loss, eye and skin lesions, impaired appetite, and lower immunity defense. Zinc levels tend to be lower in older people, anorexics, alcoholics, people on diets, children with ADHD and diabetics. Zinc levels are related to leptin, the hormone that helps us feel satisfied. Studies also suggest that restoring deficiencies of zinc, helps people increase lean body mass while maintaining or losing weight.

Recommended daily dose is 15 mg. You can find high levels of zinc in oysters, lobsters, crab, wheat germ, liver, dark meats, cocoa powder, baked beans, peanuts, pumpkin and squash seeds.

TUNA MEATBALLS

2010-08-12T17:54:00.001+02:00

What a revelation! I have discovered tuna meatballs. Sooo delish! Here's my recipe:

Mix all these ingredients together to make about 7 tuna meatballs: Canned tuna in water (make sure to squeeze out all the water prior), 2 egg whites, 50gr/0.5dl milk, wheat bran to bind it together. Spice it up with chopped fresh red chilli, 1/2 chopped medium yellow onion, 1 tsp Dijon mustard, then ground black pepper, paprika and garlic powder or fresh garlic to taste.

Fry it in rapeseed oil until brown. Serve on a bed of fresh spinach and some salsa. Yummy!

Minus the oil, each meatball is about 30 kcal each. Wow!

Enjoy!

10 FITNESS MYTHS

2010-08-11T20:52:00.001+02:00

Fitness Myth 1:
No Pain, No Gain
Exercise does not need to hurt to be good for you. In fact, if it does hurt you’re probably doing something wrong. Some soreness is common for a first time exerciser, but if that continues, you are pushing way too hard. Delayed onset muscle soreness, in which pain occurs up to 48 hours after exercise, results from inflammation and microscopic tears in the elastic tissues that surround muscle fibers. To give muscles time to adapt, don’t do much too soon, or you will risk injury.

Fitness Myth 2:
Excessive Sweating While Exercising Means You’re Not Fit
In fact, it's just the opposite. Sweating during exercise is a sign of an efficient cooler. An athlete who has adapted to keep the body core cool during exercise will shunt blood to the skin’s surface more quickly and release heat from the body. At the same time, the sweat glands increase their output and thus cool the body during sweat evaporation. While fit people produce more sweat than sedentary folks, they lose less sodium, because more of it is reabsorbed by the body. The result is a more efficient cooler.

Fitness Myth 3:
If You Stop Exercising, Your Muscles Will Turn to Fat
Fat and muscles are two different tissue types. One can not convert to the other. The truth is that muscles atrophy when not used. Therefore, if you continue to eat as you always have, but stop exercising, you will see an increase in body fat and a loss of muscle mass. Of course, the real question is why are you stopping exercise in the first place?

Fitness Myth 4:
You Can Increase Fat Burning By Exercising Longer at a Lower Intensity
It really isn't important what percentage of energy during exercise comes from fat or carbohydrate. What matters at the end of the day is how many total calories were expended. The higher the exercise intensity, the more calories are burned per minute. Many new exercisers, however, are encouraged to exercise at a lower intensity because high-intensity exercise is difficult to sustain, and safer.

Fitness Myth 5:
If You Exercise, You Can Eat Anything
If you try to make up for poor nutrition by exercising, you are going to be disappointed. While eating poorly and not exercising is far worse for your health that eating poorly and exercising, you will get the most out of your workouts if you fuel them with high quality foods.

Fitness Myth 6:
If You Don't Work Out Hard and Often, Exercise Is A Waste Of Time
Nothing could be farther from the truth. Research shows that even moderate exercise, such as walking and gardening a few times a week, can have tremendous benefits. One study found that gardening for as little as an hour a week reduced the risk of heart disease.

Fitness Myth 7:
Exercise Can Fix All Your Health Problems
While consistent exercise can make a huge difference in quality and quantity of life, it can't fix everything. Individuals with other health issues and diseases still need to follow a physician's advice when it comes to disease management protocols. And although exercise alone can not guarantee your health, or cure you of illness, regular physical activity has been shown to help everything from arthritis and heart disease to asthma and diabetes.

Fitness Myth 8:
Weight Training Will Bulk You Up
Many women use this excuse to avoid weight training. What they don't realize it that weight training is often the easiest and quickest way for women to lose body fat and increase muscle definition.

Fitness Myth 9:
To Build Muscle Requires Massive Amounts of Protein
There is no scientific evidence supporting the popular belief that athletes require massive amounts of protein. According to Dr. Suzanne Nelson Steen, head of the University of Washington Huskies Sports Nutrition Program, strength athletes require just slightly more protein than other individuals and still need adequate carbohydrate to replenish muscle glycogen. She points out that all high intensity, powerful muscle contractions (such as weight lifting) are fueled with carbohydrate. "Neither fat nor protein can be oxidized rapidly enough to meet the demands of high-intensity exercise. Adequate dietary carbohydrate must be consumed on a daily basis to restore glycogen levels." To build more muscles, you simply have to follow a good weight training program and eat a well balanced diet consistently.

Fitness Myth 10:
The More Exercise The Better
Of course you can get too much exercise. Many top athletes give in to this myth, and many pay the price with injury, illness and depression. When it comes to exercise, you need an appropriate balance of training and rest in order to perform optimally.

Taken from About:Sportsmedicine.

JACKIE'S 10 TIPS FOR GETTING IN SHAPE

2010-08-10T16:24:00.000+02:00

1. It’s not how long, it’s how strong. Incorporate 20 minutes of high intensity cardio each day. Walk fast on a treadmill for 2 minutes at a 15 incline then sprint for 2 minutes on flat ramp. Cool down for 1 minute and repeat this cycle 3 more times until you reach your 20 minute goal.

2. Women, make sure to include weight training at least 3-4 days a week. If you add 3-5 pounds of muscle to your body, you will burn 250-500 extra calories per day which equals 3-5 pounds of fat loss per week.

3. Visualize the muscles you are working on - this is called the mind muscle connection and it will actually increase tone.

4. Your body hits a plateau with cardio and resistance training in one month so change your weight, reps and exercises accordingly.

5. The fastest way to get the body you want is through my power circuit training. Combine 3 upper body exercises and 3 lower body exercises together to make one big set. Do not rest in between and alternate quickly from upper to lower for maximum fat burn.

6. The only muscle groups that really burn fat are the primary muscles like the chest, back, quads, glute and hamstrings. Focus hard on those!

7. You have to eat within an hour of working out to make sure you’re not eating into the muscle for energy. Make sure that you combine proteins and carbs like a blended protein shake with fruit and peanut butter or a piece of fruit with a low-fat string cheese.

8. Don’t just set a weight goal, set a physical goal too like running a 3k or training for a charity marathon. Human beings are competitive and you will spark that inner competition by trying to reach a difficult physical goal.

9. A little thing like changing your music playlist every week can go a long way. The more your mind is stimulated during your workouts, the better your results will be.

10. Instead of focusing on being fat, you’ve got to focus on being fit. If you think healthy, it eventually becomes reality to you. I always push my clients to focus on how strong they’re getting, how well they’re sleeping, and how happy they’re feeling by exercising.

Take from Amazon Exclusive: Read Jackie Warner's Ten Tips for Getting in Shape, from Her Book This Is Why You're Fat.

THOSE LAST 10 POUNDS AND LEPTIN

2010-08-09T23:05:00.001+02:00

Why do those last few pounds of fat seem next to impossible to shed? You’ve been painstakingly following a weight reduction program for the past few months. You look and feel better than you can ever remember, but one thing is wrong - that last bit of fat is clinging to you for dear life.

Almost anyone who has tried to lose excess body fat can relate to this problem. Why do those last few pounds seem next to impossible to shed? The secret may lie within a little-known hormone called leptin.
A hormone produced by our fat cells, leptin plays numerous roles in our biochemistry. One of these is to regulate bodyweight by sending satiation (fullness) signals to the brain. Another is to increase our overall energy expenditure - our body’s ability to burn fat.

When we lose body fat, leptin levels decline along with the excess fat. When we gain fat, leptin levels rise.
In fact, leptin does its job so well that one human study presented in the American Journal of Clinical Nutrition showed that moderately overweight healthy women following a low-calorie diet over a three-month period actually increased their appetite two-fold. The subjects who experienced the greatest decline in leptin levels also experienced the greatest increase in their desire to eat.

Leptin also has the ability to lower our metabolic rate by negatively affecting the conversion of thyroid hormones when we skip meals or severely restrict our calories. The end result is we find it next to impossible to lose any more fat.

A human study presented in the Journal of Clinical Endocrinology and Metabolism proved that the thyroid-lowering effects brought on by declining leptin levels - through weight loss and dieting - could actually be reversed by administration of “replacement” doses of leptin. But before you go asking your family doctor for an injection of leptin, let me explain how you can naturally stimulate its production.

Don’t be deceived by the “fad diet promise” of losing tons of weight in minimal time. Severe caloric deprivation will send leptin plummeting. Instead, teach yourself to eat smaller meals five or six times a day. Whatever you do, don’t skip meals because that only leads to lower levels of leptin and negative changes in your thyroid hormones.

Another little trick is to supplement with the mineral zinc (10 to 30 milligrams, depending on individual needs). Zinc has been shown in studies to raise leptin levels. In fact, a study published in the journal Life Science showed that zinc was able to increase leptin production by a whopping 142 percent.

So try a little zinc and say ta-ta to those last 10 pounds.

Written by Brad King for Alive.com .

BEYOND RIPPED: ENTER THE SHREDDED ZONE THIS SUMMER

2010-08-02T22:05:00.000+02:00

Photo: SimplyShredded.com

"Life, they say, is full of contradictions, so why shouldn’t that also apply to working out? You train regularly with both weights and cardio and carefully watch what you eat, which together are supposed to produce a ripped, muscular physique.

There’s the catch: supposed to. But what if you do practically everything you can truly giving 110% to your training and nutrition efforts and you’re still a little soft around the middle? Are you forever doomed to wearing tank tops on warm summer days so friends can see your big guns without knowing there’s an inch to pinch?

This being SimplyShredded.com, we’re not going to recommend an expensive liposuction operation. (Unless, of course, your beloved and rich Uncle Fred left you with several hundred thousand dollars, in which case you can skip this article and call your plastic surgeon.) Rather, we’ve complied a series of tips, tweaks and techniques for you to add to what you’re already doing during the course of a day. Instead of asking you to drop your workouts and follow some one-size-fits-all program, we’ve come up with a list of ways you can increase your caloric deficit each day.

All of the tips presented here use one or more of three bodyfat-fighting strategies: reducing the amount of food you eat (the calories you take in), increasing the amount of exercise you perform (the calories you burn) and boosting your metabolic rate (the number of calories your body requires for body weight maintenance).

Added together, these tips and strategies could theoretically help you synergistically burn up to 3,650 calories a day, but most individuals will want to pick and choose items that allow them to burn up to 1,500 calories* a day without requiring a significant change to diet or training regimen. You can still perform the same weight-training exercises and routines just add our training and nutrition tips to the mix."

(To read the full article and the shredded tips, go to: SimplyShredded.com )

PEN & PAPER TO MANAGE STRESS

2010-07-25T15:32:00.001+02:00

Some of my journals

Ever had one of those days when you have so much to do that you don't even know where to begin? Or when you have so many thoughts and emotions swimming in your head that you don't know which end is up? Or you have no clue what, when or where your time and effort is being spent? I know what it's like...

When you're stressed out or something is bothering you, sit down and write. Getting your thoughts on paper helps to identify stressors and to come up with solutions. Plus, it just feels good to get it all out!

If you don't do so already, I recommend keeping a journal and writing in it regularly. Writing for just 10 to 15 minutes a day can make a huge difference in your stress level and your mind-set. Many people do it online, but also consider it doing it the old-fashion way, pen and paper. Get yourself a notebook and write away.

Need some ideas to get started?

Your day. Simply writing down a play-by-play of your day can get your thoughts flowing and steer you to other topics.
Your goals. Writing about the person you want to be and the life you want to live can help you visualize your dreams and come up with a plan for making them real.
Food & Exercise. Here's a perfect opportunity for you to monitor and see how much and what you eat and exercise during the days. It can be a way for you to find out if you're really putting in the effort that you think you are, or just keeping track of it to see what works and what doesn't.
Specific problems or worries. Write about the things that stress you out or events that have upset you in the past. Describe how these things make you feel, and why, and brainstorm a list of actions you can take to counter these problems and feel better.
Priorities and to-do lists. This is a must for all us multitaskers and responsibility jugglers! When you feel overwhelmed, write down all the things you have to do and prioritise them.
What you're thankful for. This might sound cheesy, but trust me, it can help you think more positively. Your life will always have room for improvement, of course, but taking time out to acknowledge and appreciate the good things can help you put everything else in perspective.

When you're writing, resist any perfectionist urges. Don't edit yourself, and don't worry about spelling or how your prose sounds. You're not writing for posterity, or for anyone else's sake, you're doing it for youself.

#1 WORKOUT TIP

2010-07-19T20:25:00.000+02:00

What's the #1 tip to make your workout the most successful you can possibly make it. Well, it's clearer than what you might believe. HYDRATE: Drink plenty, plenty of water! Not only does it help pull your big guns out when working out and make you sustain and burn more calories, but it also helps with with digestion as well as making your skin, hair and nails, well your whole body, feel better.

So reach for at least 8-10 glasses of water each day. If you lose count or don't know how much it is, fill a 2-3 litre jug up with water and keep it in the fridge. By the end of the day that jug should be empty and you feeling great as a result. :)

BOB HARPER CORE CHALLENGE

2010-07-17T23:48:00.003+02:00

Do you want, and need, to challenge your core muscles to the absolute max? Try this Bob Harper core routine out.

EGG YOLK USES

2010-07-17T13:56:00.000+02:00

If you're like me, using loads of egg whites to bump up your protein intake and keep your calorie count down, and on top of that have run out of options on how to use up all those egg yolks instead of dumping them down the drain, then here's a great tip in boosting your hair health.

Egg yolk acts as a natural moisturizer for dry, damaged hair. Egg yolk contains vitamins A, E and D---all nutrients that nourish hair. Vitamins A and E prevent hair loss, including thinning of hair. Vitamin D helps improve the health, texture and luster of your hair. And all three vitamins protect hair from harmful UV rays, chlorine and pollution. Egg yolk can also help you prevent dandruff and maintain a healthy scalp.

For an all natural and nourishing hair mask, mix or whisk egg yolks together with olive oil and apply on newly washed, towel-dried hair. Put a shower cap or dry towel around your head to trap heat inside and keep it on for a minimum of 10 minutes. Rinse hair thoroughly with luke warm water and finish off with cold water to close hair follicles. And voilá, shiny, healthy hair and no egg yolks thrown away in the rubbish. Win-win situation! :)

Other egg yolk uses:
- Feed 1 egg yolk/day (for large dogs) to promote shiny and healthy fur.

- Beat egg yolk and apply on face as a vitamin rich mask. Helps acne prone faces.

DARE TO CHANGE

2010-07-12T01:02:00.000+02:00

Personal training is the stuff to be doing if you love fitness as much as I do. But what about myself? It's so easy to take care of others when you have a caretaker personality, and in that spin it's easy to forget about yourself because you live vicariously through others and fulfilling their dreams while yours is put on the shelf.

It's almost gone a week since the first training session with my "victim" and I think it's going really good. When exercising hard, don't be surprised if you get overwhlemed with emotions of all sorts, as hardcore pushing yourself to your limits triggers all kind of mechanisms in your body and can also trigger emotions you didnt know you had. Just go with it, dust yourself off and up you go again.

I'm entering a new phase again. I feel like a snake that sheds its skin during the year. It feels good. Feels uncertain. And it feels a bit scary. But if you never go out of your comfort zone, then how the heck are you suppose to grow and develop new sides of yourself. I say go for change! Go for doing something you never do. I say break free from your own personal chains. In true Wallace spirit: FREEDOM! haha :)

Nite nite. Peace out.

DIZZINESS WHILE WORKING OUT

2010-07-09T20:24:00.000+02:00

Are you like me one of the many people who suffer from dizzy spells or light headedness during exercise? Many people seem to suffer from dizzy spells either during exercise or afterwards. If you are one of these people then check the list below to see where you may be going wrong:

1. Running on empty - if you exercise in the morning after maybe 10 hours since your last meal then your body is low on many of the nutrients and energy required to get you through your workout. If your carbohydrate stores (glycogen) levels are low then your body will use your muscles and fat for energy and this can be a strain on your system. Consider eating muesli, fruit, porridge about 1-2 hours before exercise depending on exercise.

2. Lack of fluids - our body's natural equilibrium of water is very crucial - as you perspire you lose water and this can tip you over the edge. Drink water before, during and after exercise but don't overindulge.

3. Low blood pressure - fast movements from standing to lying can cause dizziness in people suffering from low blood pressure. Take your time between transitions or better still perform all your standing exercise and then all your floor exercises.

4. Blood pooling - after heavy leg exercises (squats, deadlifts) blood rushes to your legs in order to fuel your muscles. Ensure you take time to recover after these exercise and give the blood chance to recirculate. Don't sit down, moving around on your feet will help you return back to normal quicker.

5. Anaemia (iron deficiency) - because you have a lack of red blood cells you have less carriers for your oxygen and so can make it harder when exerted to return oxygen back to your brain.

6. Correct breathing - starving your body of oxygen by shallow breathing or holding your breath during exercise is a definate no-no. Concentrate on your breathing and this will not only get you through your exercise session but can improve your lung capacity and control your heart rate too.

7. Too much too soon - if you have been away from exercise for sometime or are trying something new then the shock to your body can cause spells of dizziness.

If after following this advice, or you still feel concerned about your dizzy spells, then consult a doctor.

MINT SUPERFOOD HEALTH BENEFITS

2010-07-09T13:23:00.001+02:00

Peppermint tea is one of the most popular herbal infusions. It's refreshing, the flavor is clean and sweet, and it feels good to drink after a heavy meal. But did you know that mint holds some of the best health benefits?! Recent studies have even showed that if exposed to the peppermint scent a few times a day, it actually lowers your appetite and in return makes you consume less calories per day.

Soothe Your Tummy With Peppermint
In the world of health research, trials have repeatedly shown the ability of peppermint oil to relieve symptoms of irritable bowel syndrome, including indigestion, dyspepsia, and colonic muscle spasms. These healing properties of peppermint are apparently related to its smooth muscle relaxing ability. Once the smooth muscles surrounding the intestine are relaxed, there is less chance of spasm and the indigestion that can accompany it. The menthol contained in peppermint may be a key reason for this bowel-comforting effect.

Potential Anti-Cancer Agent
Interest in peppermint has extended well beyond the digestive tract, however. Perillyl alcohol is a phytonutrient called a monoterpene, and it is plentiful in peppermint oil. In animal studies, this phytonutrient has been shown to stop the growth of pancreatic, mammary, and liver tumors. It has also been shown to protect against cancer formation in the colon, skin, and lungs. These animal-based studies have yet to be matched by equally sound human studies, however.

An Anti-Microbial Oil
Esssential oil of peppermint also stops the growth of many different bacteria. These bacteria include Helicobacter pylori, Salmonella enteritidis, Escherichia coli O157:H7, and methicillin-resistant Staphylococcus aureus (MRSA). It has also be found to inhibit the growth of certain types of fungus as well.

Breathe Easier with Peppermint
Peppermint contains the substance rosmarinic acid, which has several actions that are beneficial in asthma. In addition to its antioxidant abilities to neutralize free radicals, rosmarinic acid has been shown to block the production of pro-inflammatory chemicals, such as leukotrienes. It also encourages cells to make substances called prostacyclins that keep the airways open for easy breathing. Extracts of peppermint have also been shown to help relieve the nasal symptoms of allergic rhinitis (colds related to allergy).

A Rich Source of Traditional Nutrients
Peppermint also delivers a wide range of traditional nutrients. Peppermint is an excellent source of manganese, vitamin C and vitamin A, the latter notably through its concentration of carotenoids, including beta-carotene. Both vitamin C and beta-carotene seem to play a role in decreasing colorectal cancer risk. Vitamin C, the main water-soluble antioxidant in the body is needed to decrease levels of free radicals that can cause damage to cells. Some studies have shown a link between increased vitamin C intake and a decreased risk for colon cancer, possibly by as much as 40%, while other studies have shown that vitamin C intake can help to decrease the incidence of colon tumors. Beta-carotene and other carotenoids have been shown in some studies to decrease the risks of developing both colon cancer and rectal cancer. Carotenoids have also been shown to increase cell differentiation and protect cells against carcinogenic chemicals that could damage DNA. Vitamin A, which is structurally similar to beta-carotene, may help to decrease risk by preventing excessive colon cell proliferation and tumor formation.

In addition to all of the above healing properties, peppermint is a very good source of dietary fiber, folate, iron, magnesium, and calcium, vitamin B2 (based on its few calories and high nutrient density). This high nutrient density and low calorie status qualified peppermint as a good source of omega-3 fatty acids, vitamins B2, potassium and copper.

Information taken from The World's Healthiest Foods website.

HOW MUCH TO EXERCISE EACH DAY

2010-07-08T12:16:00.000+02:00

You may have heard the U.S. Surgeon General's recommendation of 30 minutes of physical activity a day. This is intended for people who want to maintain the most basic level of fitness — but not for people who want to lose weight. In a week, 30 minutes a day works out to an expenditure of about 1,000 calories, which is fine if you are looking to maintain your current weight. But if you want to lose, you're going to have to be prepared for a bit more work.

I much prefer the World Health Organization's recommendation of 60 minutes at a time as a starting point for my clients — an hour is ideal to get the most out of your workout and see significant results. Your 60-minute workout sessions should always include a 5-minute warm-up, followed by 50 minutes of your primary cardio or strength-training exercises, followed by at least 5 minutes of cooling down and stretching.

Of course, putting in more time will get you more results — but there's a limit. Excessive intense physical activity releases stress hormones, such as cortisol, into the body. This can actually inhibit weight loss, causing your body to react by storing fat and retaining water out of self-protection. So, to reach your goal, I recommend limiting intense exercise to no more than two hours a session.

Taken from Losing It! with Jillian Michaels.

CHALLENGES PRODUCES RESULT

2010-07-07T23:53:00.001+02:00

To strive for something in life, whether that be your career, health or fitness, it's not always an easy task. No, it might actually come as a shock to you how hard you have to work in order to achieve something you really, really want. It might even frighten you how hard or exhausting the task at hand can or will be. Now, you have choices. Is it so hard, frightening and exhausting that you choose to quit the journey. OR... Or do you find your motivation, dedication for the desire of your goal, dig deep inside of you and keep the fight going. It is your choice!

After all, it's your fight. Your desire. Your dream. Your goal. Your journey. People can help you walk down the path, but they can't walk it for you. That is where your own strength will show itself. How much do you want it? How much are you willing to challenge yourself in order to produce the results you want?

Yes, it is YOUR choice!

FEEL ALIVE WITH EXERCISE

2010-07-06T17:18:00.001+02:00

Me getting ready for my morning cardio run.

Amazing how much exercise can make you feel awake, feel alive, feel better in general. No it's not fun when the alarm rings early in the morning and you have to drag your sorry ass out of bed, but once you're out there, after the first couple of kilometres, your body wakes up, you get that rush of endorphines, and once you've completed more than what you set out to do during that run, THAT feeling is what we all strive for. Set goals, dig in, complete them and feel proud of yourself accomplishing yet one more thing in life.

FEEL ALIVE!

WORLD'S BEST AB EXERCISE

2010-07-04T20:04:00.001+02:00

We're always on the hunt for the best ab exercise, the one that will give us the flat tummy we've always dreamt about. Could this be it? American Sports Council have named the Captain's Chair the most effective ab exercise since it hits the ab muscles from all around. The best part is, you can do it while sitting in your chair at work.

The way to do a correct Captain's Chair:

- Sit in a chair high enough where your feet come off the ground when flexed.
- Sit on your hands.
- Put your body weight onto your hands (as if you're about to lift yourself up off the chair).
- Lift your thighs at least 6-8cm (2-3 inches) from the chair. Hold! Then lower them down again SLOWLY and controlled. Repeat for at least one minute.

You won't get a flat tummy just by doing this exercise, but it will tighten and strengthen your core muscles and it's a good complement to other ab exercises. Cardio is the key to losing fat on your body. I, myself, like running, but find anything that gets your heart rate up to 85% of your max pulse and just go mad with it.

NEW FITNESS PROJECT

2010-07-03T22:44:00.000+02:00

Missing in action for a while. Sporadic blog updates. Yep, that's me. What can I say, I've been busy. :) But I've got a new fitness project starting which I will be sharing with you. This project of mine is actually a human, a girl who wants to get in shape and I'm gonna train her. My first pro-bono client! Haha! I've got 5 weeks to reduce her weight, body fat and tone her up. She's gonna look smoking HOT when I'm done with her.

I'm really excited about this, as this will be my chance to see if what I've learnt over the years, from others and my own experience in losing a total of 35 kilos (75 pounds), can be adapted to others as well. I'm sure it can, but it will take hard work, discipline and desire... on both parts. I will be joining her as well. Won't hurt me to tone up even more. ;))

If you have any questions during the process, comment away. Or even better, join us you too. Wherever you are in the world, follow us. Isn't the internet great?! haha.

That said, my feed day is over and I'm looking forward to a nice early run tomorrow morning. Hope Murphy feels up for it. Will get up real early before the heat strikes so he doesn't suffer too much. See ya'll tomorrow. Nite!

BUILD YOUR UPPER-BODY STRENGTH WITH THESE PUSH-UPS

2010-07-01T12:50:00.000+02:00

Now that you've been training for a while, you can do sets of push-ups without even breaking a sweat. Feels good, right? Well, maybe it feels a little too good. It might be time to push yourself a bit by introducing some push-up variations to further train the chest, triceps, and shoulders. And that is on top of the Walking Komodo Dragon Alligator push-ups you're already doing in my BodyCombat class... ;)

Here are two advanced push-ups to add to your workout:

Plyo Push-up
Start in your usual push-up position. Slowly lower yourself to the floor. With an explosive burst, exhale and push yourself up, bringing your hands off the floor and clapping them together. Land in the push-up position and repeat. The plyo (for plyometric) push-up increases muscle power by adding extra difficulty. An easier alternative to this move is to do the push-ups on your knees instead of your toes.

Close-Grip Push-up
Start in a push-up position but keep your hands directly under your shoulders instead of out to the side. Your legs should be extended straight out behind you, your feet slightly apart, so you are balancing on the balls of your feet as well as your palms. Keep your elbows pressed firmly against your torso as you slowly lower yourself down. Exhale, press back up to the starting position, and repeat. This close-grip push-up places more emphasis on your anterior shoulder muscles and triceps as well as your chest.

Now, get going! :)

OWN NATURAL MIX

2010-06-15T21:55:00.000+02:00

What's this then?! I look like a bumpy toad, huh?! It might look frightening, but this is completely back to nature. All the stuff on the market nowadays say they are good for your skin, and then they are full of chemicals, alcohol, parabens, propylene glycol... and the list goes on. So, in my own search for a non-harsh, non-abrasive scrub and mask, I simply made my own.

I looked around to what others had tried and decided to mix up a blend of oatmeal, sugar, honey and some water... and voilà! We got ourself a mild scrub and mask that is kind to your skin, completely natural and even tastes good...

Give it a try. You'll love your post-smooth skin.

YUMMY SAUCE

2010-06-13T22:57:00.000+02:00

Sure, you can! To eat delicious food, that is, while eating helthy. It doesn't have to be boring. Just use your imagination and your taste buds (and calorie counter) to create some excellent tasting foods that suits your palate.

For me, I love my broccoli, green beans and chicken for dinner, all cooked up in a frying pan with water and loads of herbs and spices. However, I miss my sauces, so I came up with a very low-fat, low-calorie, yummy tasting sauce. I mix 1dl of Organic low-fat Yoghurt with some Dijon and regular mustard. DELISH! And only 45 calories for the whole serving. Can it get any better?!

Now, dig in! :)

HOW TO TAKE OFF THOSE LAST 10 POUNDS

2010-06-11T22:24:00.000+02:00

You know what I like to call those last 10 or 15 pounds that won't come off no matter what you do? Vanity pounds. The term describes our desire to lose weight that, as far as our bodies are concerned, actually feels healthy. Today's society pressures us to want to look a certain way, so for aesthetic reasons we try to be thinner than our bodies want us to be. Personally, I have gained and lost the same 8 vanity pounds more times than I care to admit.

Losing your first 50 pounds might have been tough, but believe me, dropping those final few stubborn pounds is a whole different challenge. The body struggles to hold on to that last bit of fat for survival purposes. Now, don't get me wrong — you can lose the weight if you want to, but it will require you to muster a tremendous amount of restraint and willpower. If you're really up for it, do the following for 30 days:

1. Cut your sodium to 1,000 mg a day.

2. Drink at least 80 ounces of water daily.

3. Cut out processed foods.

4. Abstain from alcohol.

5. Train at 85 percent of your MHR (maximum heart rate) for 1 hour 5 times a week.

You can do a lot in 30 days — in fact, I can pretty much guarantee you will lose at least 5 pounds. And you'll feel like a rock star!

From LOSING IT! With Jillian Michaels

FAT BURNING INTENSITY MATH

2010-05-31T22:29:00.001+02:00

Ever notice the colour-coded exercise "zones" listed on cardio machines? There's a "fat burning" zone, an "endurance training" zone, and so forth. The colors look nice, but how many times have you chosen the "fat burning" zone and watched as your fat stayed put? That's because fat-burning programs keep you at a lower intensity level, when to lose weight you really need to burn big calories. That only happens when you exercise at a higher-intensity level.

Let's look at the math. In a half hour of low-intensity exercise, you might burn 100 calories. Of those 100 calories, roughly 80 percent will be fat calories, meaning that you've burned 80 fat calories. In a half hour of high-intensity exercise, you might burn 300 calories. Of those 300 calories, roughly 33 percent will be fat calories, meaning that you've burned around 100 fat calories.

Get it? Even though the percentage of fat calories burned is higher during a low-intensity workout, you're burning so many more total calories during a high-intensity workout that, percentages aside, you are still burning more fat calories — not to mention the 200 additional carb calories.

So if you only have 20 minutes to work out per day, would you rather burn a minimum of calories altogether strolling on the treadmill? Or would you rather burn a whole bunch of calories RUNNING?! ...and keep the fat furnace burning several hours afterward as well...? Your choice. I know I would sprint it out! :))

THE ART OF WHAT?

2010-05-23T12:09:00.000+02:00

Serenity

Feeling a bit overwhelmed having a day off. Restlessness is creeping in my soul and I'm trying to restrain myself. What can I do to be resting optimally? But that's what rest is, doing nothing... or is it? There's so much I could be doing, being productive with my day and then I realise I never get any rest, when I need it. Everyone needs to chill now and again. It's my own fault and maybe it would be easier if I didn't get a huge guilt trip over the fact that I'm not doing anything... Something! That could probably be a start... not to feel guilty when trying to relax. The art of serenity.

I suppose it's a work in progress. A progress I have to figure out. We all have our stuff to deal with and today I'm gonna try to conquer this one of mine.

Have an amazing day all of you!

COMMON DIET & EXERCISE MISTAKES

2010-05-21T12:36:00.000+02:00

Many things can go wrong when you under estimate the importance of being meticulous. Before I start mentioning some common mishaps, I want to remind everyone who is JUST starting changing their lifestyle that if you right now have a lot of bad habits, been eating too much for too long time and have many many pounds to lose, you are up for a treat: in the beginning whatever good change you make will show on the scale and in the mirror. Just changing some meals from bad to better, maybe add some walking to the daily regimen you will see changes. However, as the weight drops, so do the results from doing those SMALL adjustments. The less you have to lose the more meticulous you need to be. It always gets harder and harder the better conditioned you are.

Common mistakes:

1. Reading labels on condiments, sauces etc about the calorie content but not the ingredients. In America a serving which has 5 calories or less can be called calorie free. So let us say a little tablespoon of some delicious sauce has 1 gram of SUGAR, it counts as 4 calories and thus voila calorie free. Since you forget that you think it is a free food. You heap up maybe 5 tbsp and suddenly it is 5 grams of sugar. That is 20 calories. If you do that every day for 30 days it comes up to 600 calories. That is a pound of fat in a year you might hold on to due to the little spicy sauce.

2. Forgetting that the fat burning zone doing cardio is not challenging for your body. You are just doing your time. You need to kick it up regularly or your body will get used to the routine. If it gets used to it you will see no further progress.

3. Not counting vegetables. Well, this I understand if you are following any regular diet plans where a cup of broccoli with your dry rice and chicken breast is considered calorie free due to the tiny serving of it, but when you are on the Fighter Diet you better count; 1 pound has about 100 to 150 calories. So if you eat five pounds a day it is a lot. How could you not count that?

4. Thinking you are not having carbs because you are not eating grains at lunch and dinner or after workout. Veggies have carbs. Yoghurt has carbs. There is some carbs in most protein powders. You won’t die ok?

5. Falling into the belief refeeds is a cheat day. it is not. Refeed is carb loading, not junk loading. If you spike your insulin levels with lots of carbs, then add fats, you are getting yourself in trouble since that opens up the fat cells pretty well and you can just scoop in the fats there quickly.

6. Not eating enough vegetables and then get hungry and cheat. Fighter Diet is all about preventive eating. You eat yourself FULL so you won’t SNACK later. If you just cannot stomach a lot of volume, well, then just divide it into smaller meals or snack all day on the veggie amount. However if you just don’t eat you will get too few calories and then comes the craving attack.

7. you change your weight training regimen that built your body because you believe you should do so to get leaner. No, most likely not. You need to diet and do lots of cardio. Don’t change the weight training so drastically because if you change that stimulus you will change your body’s muscle development. you want to keep it but just tighten up? CARDIO and DIET.

8. If you are well trained at a high level, you must keep on pushing the limit in the gym. In cardio too. It is not “dangerous” to get out of breathe, you are supposed to if you train intervals etc. If you can keep a poker face you are not training hard really…

9. Forgetting that in order to train hard you need to take care of your body. massage, stretching, foam rolling. Your body does not “owe” you to keep up with your demands. You have the obligation to take care of it. you do have one body only, treat it with respect.

10. relying to much on your emotional ups and downs. You should not let your emotions run your fitness life. If you don’t want to go train, ask yourself why. because you had a bad day? what are you going to do instead: watch tv?….. Stay committed. Don’t just do what you want but what you should to get to where you want.

11. Not measuring your protein sources. A lot of people read “oh a heaping scoop” and make it one an a quarter scoop just because it must be ok amount. It’s “just protein”. Well that is more calories than the scoop said on the label. Same thing with chicken, meat etc. you don’t KNOW how little 3 oz cooked is until you actually weigh it. it is ridiculously little. Protein is not calorie free.

12. Believing that protein snacks are ok to add to a restricted diet. well, no, not if you are right on spot with how many calories you are supposed to take in. protein is not less calorie rich than carbs. And if you overdo the protein, well, how good is that for your health or the environment for that matter?

13. believing that protein bars are healthy. No they are not. Seriously, check the ingredients. Does it look like health foods? Unless you use the bar for energy needs (which means you are not a dieter, you are into performance or NEED extra calories, for instance you are a distance runner going into hard workout) or it is some kind of fiber supplement bar (I am creating one without crap!), then there is no reason to eat bars. Tastes good? well, hell yeah, check the crap in those bars and you see why!

14. Being afraid of being full. Hey, those fibers and veggies add bulk in your stomach and intestines momentarily. it does not mean you are getting fat. And don’t you dare weigh yourself throughout the day with all that. Seriously. If I did I would be around 130 lbs and I weigh in at 115 on a good day….

From Fighter Diet Blog.

GLYCEMIC INDEX VS GLYCEMIC LOAD

2010-05-17T20:29:00.000+02:00

What is the difference between glycemic index (GI) and glycemic load (GL)?

Your blood glucose rises and falls when you eat a meal containing carbs. How high it rises and how long it remains high depends on the quality of the carbs (the GI) and the quantity. Glycemic load, or GL, combines both the quality and quantity of carbohydrate in one ‘number’. It’s the best way to predict blood glucose values of different types and amounts of food. The formula is:

GL = (GI x the amount of carbohydrate) divided by 100.

Let’s take a single apple as an example. It has a GI of 40 and it contains 15 grams of carbohydrate.
GL = 40 x 15/100 = 6 g

What about a small baked potato? Its GI is 80 and it contains 15 g of carbohydrate.
GL = 80 x 15/100 = 12 g
So we can predict that our potato will have twice the metabolic effect of an apple. You can think of GL as the amount of carbohydrate in a food ‘adjusted’ for its glycemic potency.

Want to know more about this subject, go to:
FAQs Common GI Questions

HOW TO PET AWAY THE PET HAIR

2010-05-14T12:40:00.000+02:00

For all of you cat and dog owners, who are having problem with the shedding seasons... When you can't believe your eyes how much hair is being rejected from your beloved animals body and stuck to your clothes, furniture, bedding, and winds down on the floors and rugs like a lovely carpet of fur. Well, I have a tip to share with you in order remove some of those stubborn hairs off of your animal's body that sometime don't get stuck in the brushes, and it's a bit more pleasant to the animal than brushing.

Arm yourself with a vacuum cleaner standing by to hoover it all up and get out your gorgeous dishwashing gloves. Slip the gloves on and "brush" away. The rubber material will extract the hair off your pet's body and either stick to the gloves or gather up somewhere where you can hoover it up. Excellent! I tried it today and it worked like a charm. Plus they both enjoyed the attention. :) Good Luck!

CONCERT SAMUEL LJUNGBLAHD

2010-05-12T23:24:00.001+02:00

Cousin M. was nice enough to take me to the concert. Thanks Cuz!

Went to Samuel Ljungblahd's concert last night and it certainly was an experience. Maybe it's not the kind of music I listen to everyday, but it sure lifts your heart, spirit and soul. I loved it! The reason why is simple to explain. Here's an artist that gives, gives and gives. He's generous with his feelings and passion to music and performing, and it rubs off immediately. Not to talk about the amazing voice he's got and good songs to match the persona. I recommend checking him out! Here's some clips from last night:

NO RACE DAY

2010-05-10T19:18:00.000+02:00

The day I have been longing for, the goal I had set up, the atmosphere I was craving to feel... all gone! Sometime you have no power in the outcome. I will simply bury my head in the Nutella jar (only sniffing of course...!), have a bit of a moan, wipe my tears with my startnumber tag and then bounce back. Next time. Next race. I'll be there. But for now, I have to cure myself and make sure I regain my health for real. No pneumonia for me!

WHEN MIND TAKES OVER

2010-05-04T21:32:00.001+02:00

Last night, I just had enough. I felt so much energy and motivation for my fitness and health that I would take no "NO" for an answer from my body. I know that a thought can conquer everything if you put you mind to it. As the saying goes: Mind over matter! It's true, and I know it. But after being sick for a week and realising the only thing I want is health, it just drove me to push myself that extra inch and something just switched in me. My mind had taken over.

Although I hardly got any sleep last night, because of horrible fits of coughing, I sprung out of be at 5:45am when the alarm rang with Cassie Davies singing Do It Again, threw my running clothes on, downed a protein shake with some caffeine and off I went with Murphy trotting along beside me. No music, no sounds to distract me. And yes, it was hard, but I didn't give up. The feeling afterward was priceless. My face was beaming all day long! I had conquered my body. And I conquered it again instructing my Zumba class tonight. Spiritual energy with a strong mind and some god-damn-it! Awesome recipe for today.

3 WORDS

2010-05-02T16:59:00.003+02:00

Love this song! Great collaboration between Will.I.Am and Cheryl Cole.

FOOD LOVE

2010-04-29T21:23:00.001+02:00

Did I mention I love vegetables? Tonight's dinner. Yum!

As I haven't been able to do much exercise lately because of injury and sickness, I have had to refocus my game completely toward my diet. Calories in, calories out. But also, making sure the quality of my food is really good. I am still keeping strong with eating lots of organic foods which are naturally affected by hormones, such as eggs, milk, yoghurt, etc. It's crucial to eat those products organic. Was extatic when I found organic eggs from outside hens. Yay! Finally. No more inside hens. And remember, raspberries are vital to eat organic, as is coffee and cacao as they spray these produce to death!

Tried making those oatmeal chocolate pancakes I wrote about yesterday. But of course, I made it into my own recipe, as always. They were delish. Had a big pancake for breakfast together with a tablespoon of my own homemade raspberry jam. Yum!

FLEXIJOINT

2010-04-29T18:48:00.000+02:00

I finally got the Glucosamine supplement I ordered online for Murphy... and for me. It's a liquid supplement to help stiff joints, which is something that affects bigger dogs with hip problems as well as humans who are very active or have reumatism. This is what it says on Equimins website, where I got it from:

Flexijoint, the proven joint supplement for horses, dogs and humans. Flexijoint contains a superb combination of ingredients which include: Glucosamine, Chondroitin sulphate, Hyaluronic acid, MSM and Ascorbic acid. These high specification products promote healthy cartilage, strong joint structure and they also improve the quality of synovial fluid. Flexijoint Liquid contains all the benefits of Flexijoint, the proven joint supplement with the added bonus of Devils Claw to provide further help for stiff joints.

Both Murphy and I have been taking it for a couple of days now and it doesn't seem like Murphy has any problems with the taste or the smell. Me, on the other hand.... Just thinking about taking my morning shot, makes my stomach churn and my gag reflex worried. Let me put the taste and smell in one word:

VILE!!!!

It is absolutely disgusting! But I'm figuring out ways of masking the taste, which is impossible. The lingering taste afterward is soap. Very potent chemical soap. I have been able to mask it a little by mixing lemon juice with it, but it's hopeless. Oh well... we should both notice a change in our joints becoming less stiff in about 6 weeks, so I'll hold out until then.

THIS IS WHAT IT TAKES TO GET THERE!

2010-04-29T14:18:00.000+02:00

These are some of the best motivational words you'll ever read...

"If you dream about having a perfect body it’s time to stop dreaming and act on making the dream come true. Every day. It means you will not be a member of the “I occasionally visit the gym” crowd anymore, you will team up with the loyal league of gym rats who are the gym franchises worst customers because we USE their equipment HARD. When you want to get lean so you can feel your abs under your shirt you will need to treat the cardio machine like your car: it will TAKE you places.

Getting a perfect body means you will go to the gym and workout because you planned it. If you don’t feel like it, it does not matter. You know you cannot love every workout and it’s ok. It’s ok and mandatory to be a bit worn out from time to time, it’s just a sign you are working hard.

Getting lean means stepping out of the comfort zone where it’s ok to cheat during weekends and work your way up again during the following week.

Getting lean means you KNOW there won’t be any treats on a daily basis and be ok with it.

To reach your goals you must accept you will need patience. You will need dedication. You will need discipline. None of them you can find anywhere to buy. Can you imagine, the only things really stopping you from achieving all those goals with your physique are inside your mind?

Accept and acknowledge that YOU are the only one who can whip your butt in shape. No trainer can push you through workout after workout, you must be the driving force, the trainer your helper. Not the other way around.

You must scrutinize every little diet add-on on your daily plan. You must check yourself for sneaking in bad choices. No more can you say “oh I had NO idea this was not nutritious” because THERE IS GOOGLE people. You must research before buying and even more before EATING.

You will need to create your own super human. Your super human YOU. There are no excuses, nothing is too hard, it’s only a matter of how much you want it. Do you want it enough? Ask yourself daily. When you see that donut or cookie on the shelf, before you just drool away, ask yourself if that taste of it for a minute is worth 3 more cardio sessions on top of your daily routine of double sessions 5 to 6 days a week?"

Text from Fighter Diet blog.

PIECE OF PAPER IMPORTANCE

2010-04-28T22:50:00.000+02:00

Number tag for the 5K race.

Guess what landed on my floor through the mail slot today? Specially delivered by the ever so kind postal service... Was it the best piece of paper and envelope I could have gotten right now, at this moment in time? Maybe not, but I was happy anyway. It sparked me up a little bit and then when pain shot down my back I got jerked back to reality. The reality that it's only 10 days left before my race. But hey, nothing is impossible. Let me rephrase that... EVERYTHING is possible, if you put your mind to it. And if I so have to shuffle, crawl, or be carried, I'm getting around that track as a proud woman!

So what did I get?
My number tag for the upcoming 5K race. Yay!

OATMEAL CHOCOLATE PROTEIN PANCAKES

2010-04-28T18:37:00.001+02:00

Oatmeal chocolate protein pancakes maybe?

Nothing better to do when you're sick and couch ridden than to watch crappy daytime telly, old shows of Biggest Loser and surf the net. Something that has been coming at me throughout the day has been the message: If you want something, go get it. Or... Don't wait for things to happen, make them happen. Don't wait for success to find you, go find your own success. Stuff like that. Is the Nature trying to tell me something?

Anyhow... stumbled across this lovely recipe of oatmeal and chocolate protein pancakes. Sounds yummy! So I had to share them with you. After all, you might like them too, right?!

Check out the recipe on Leigh Lingham's blog.

FOOD SUBSTITUTIONS

2010-04-27T21:16:00.000+02:00

Ice-cream as my dessert tonight? Think again...

Just because you like dessert and are trying to eat and live a healthy life, doesn't mean that you have to deprive yourself of stuff you love. Simply find other foods that satisfies the same taste buds for your cravings of sweet, sour, salty, etc. For instance, if you love ice-cream, try finding something that can substitute the taste and texture of it.

Here's a great example for something similar to ice-cream:
Organice Natural Greek Yoghurt with almonds, organic berries and a bit of honey. Tastes delish! And for one big serving of it, it only packs on 180 calories plus you get all the benefits of healthy fats, protein and antioxidants. If you love chocolate too, then sprinkle some organic cocoa powder on top. There you have it! An amazing dessert that will beat any dodgy factory ice-cream production.

Did you know honey is an antibacterial agent? The beautiful world of natural foods.

HOW DO YOU DISCIPLINE YOURSELF?

2010-04-27T15:31:00.000+02:00

To discipline is not to punish. To discipline is to analyze what caused you to derail from your plan and then take proper actions in order to prevent it from reoccurring. If you go off your diet plan it’s not because you have no willpower, but willpower is not reliable. You can have a lot of willpower, but what happens those moments you simply don’t really want to win the urge to cheat?

You let yourself cheat or go off your diet because you condition yourself into believing this will be the last time ever. It never is though, is it. You are always very strong and have high motivation right after a slip, it’s because you feel bad OR you are on a sugar high and think you actually gonna make it this time. All is great til you binge again.

Successful dieting and fat loss come from conscious thinking and reasoning. When the urge to eat appears in your mind ask yourself why. What will eating do for you? What will that chocolate candy bar do for you beyond the pleasure of eating it that lasts for a minute or so? If you choose not to follow the mind’s wish to eat it, what do you gain? You gain the first victory. You must gain many consecutive victories before your brain realizes it’s how it works.

When you cheat you condition your brain into knowing you will give in. If the urge is just strong enough you will give in. Every time you cheat you give the brain history information about how you tackle triggers…

Just like alcoholics are pretty much doomed to hang around other alcoholics if they want to quit drinking, you will have a tough time managing cravings if you some times give in, some times not. You must be consistent. When you are consistent you know that there is no damn way in the whole world you will derail from your plan of action and in knowing that you find strength. When you are not your own worst enemy you find strength. You must build trust in yourself. You should not be scared of being left alone with the cookie box!

Throughout my years being into fitness I’ve disciplined myself daily. I used to have chocolate bars, cookies, ice cream, yes all my triggers around me just to prove to myself they would not affect me. I was close sometimes to give in of course. But it was practice, like being in school. I had all this junk food lying around until they became “normal things” in my house. When I was not “scared” of them they lost their magic. Every day I told myself “Pauline, you go ahead, you can have it all, but remember there is a consequence and don’t tell yourself you have no idea why you are not as lean as you want”.

Since I could not justify to myself to eat and blame “bad genetics” or “don’t know why I don’t get leaner, I do everything right, EVERYTHING” I just did not eat. I even tried to find reasons for giving in and enjoying some candy, I put up 10 arguments about it to see if I wanted it:

1. It tastes sooo good. 2. It’s perfect time now when it’s friday and all. 3. It’s comfy. 4. I love chocolate melting in my mouth. 5. So good when you watch tv. 6. now is the perfect time, I have shoot in a few weeks so if I want to have it I must act NOW. 7. Tastes wonderfully.

Then I ran out of arguments…. Why should I eat that bar? It’s only good for a little while, then what? I had trained myself off enjoying things that are momentarily. I was interested in long term beneficial enjoyments. The bar did not benefit me. And I realized that no food can help me if I use it for pleasure or to make me feel better.

It sickened me to know that giving into cravings was self-medicating. what was I medicating myself from: boredom? Hunger? If it was hunger, I knew what to eat and that would not be sweets. Boredom: well get a life, eating for the fun factor? well that does not go well with my body ideals!

I still practice discipline. Every day. But now I don’t need to work at it hard, it’s second nature to me. When someone asks me “but why not just have a bite of this tasty treat, it won’t really affect you”. No, they are right, it won’t damage my body at all, but what’s in it for me? What do I gain? Why should I? And when the person’s answer is “well, because it tastes good!” I just cannot accept lol… I mean, I am not an animal that just gives in to whatever urge or desire I feel right now, here and now… I am a thinking human being. I make decisions and commitments. And I am committed to myself and that I reassure every day by discipline my dedication 100%.

From Pauline Nordin's blog.

PEACEFUL WARRIOR

2010-04-25T20:54:00.005+02:00

- "Where are you?"

- "Here."

- "What time is it?"

- "Now."

- "What are you?"

- "This moment."

HOPEFUL

2010-04-25T11:51:00.000+02:00

I'm slowly making my way back. It's been hard to take it easy, but I've been doing my best. I'm still taking my walks every day. Only had one BodyPump, Zumba and BodyCombat class this week. Then got an amazing long massage on Thursday night that released all my knots in my back, neck, shoulders, buttocks and hamstring region. Why I don't treat myself to this kind of treatment more often is beyond my understanding.

Then I got to dance the night away on Friday. LOVED IT! Too bad guys don't know how to dance anymore, and I mean the old fashion pair dancing way. Pity! A girl loves to be swept away on the dance floor. Saturday, a proper feeding frenzy day with birthday cake and relaxing early night in.

Today, gorgeous day and an easy run to match it with. One knee is being a bit grumpy, but overall, I'm feeling so much better. Back is still a whiny old grinch, but I'm hopeful. Very hopeful that everything will be alright... Soon.

RELEASE ME

2010-04-19T21:24:00.000+02:00

It's not going too well for me. As soon as I signed up for the 5K race, my body packed in on me. Now my back is sore and tight, and my knees hurt as well as creek. What happened? Something I wasn't aware of? So I tried the best recipe of them all... Rest. Well, the way I know rest. No gym. No running. No Zumba, BodyPump or BodyCombat. But instead plenty of hoovering, laundry, cooking, doing dishes and walks in the sunshine. Oddly enough, I'm not miraculously cured like I thought I would be after 2.5 days of "rest".

It's amazing we always give the best advice to others and expect them to listen, while we, ourselves, end up not following our own advice and still expect the same result anyway... Hmm, I might have to think this one over.

Releeeeeeease meeeeee!

I KNOW YOU CAN!

2010-04-18T16:23:00.000+02:00

Brilliant quote from Jillian Michaels on mental encouragement:

"When it comes to diet and exercise, I forbid you to ever use the phrase: I can't. I'm telling you, there's no such thing! There might be "I don't want tos," but there are absolutely no "I can'ts" from here on out.

Why am I being so hard on you about this? Because I know you can! In fact, I promise that you can do anything you want in this life — if you want it bad enough.

The next time you start to say "I can't," stop yourself and instead say the "antidote" statement, which is "I can." I can lose weight. I can start to exercise. I can get control of my life.

Think about what might be causing you to feel defeated before you even begin, and tackle those negative feelings or memories or harsh life lessons. You have the power to take your life back. Soon you'll see the evidence that you can accomplish your goals, that you are strong and intelligent, and that you deserve everything wonderful that life has to offer. You have nothing to lose and everything to gain!"

GOALS FOR DIRECTION IN LIFE

2010-04-12T21:56:00.000+02:00

Last supper - exquisite toast with Nutella. Last supper before tightening up the diet once again, back to meticulous planning and striving toward a chosen goal. This time, a 5K race. You can't achieve success if you're not moving toward something. Think about your ultimate long-term goal, and then break it down into less overwhelming mini-goals. Then find some incentives to help you stay the course. What kinds of goals am I talking about? The ambitious and attainable ones, of course.

First: Think long and hard about what you want. Make sure your goals are actually things YOU want to achieve, not what society dictates or what your family or friends want for you. Ultimately your life is yours and you must live it for yourself. I know you might be thinking that's selfish, but it's not. After all, who else is going to live your life if you're not? Sometimes being a little selfish is a good thing, especially if it enables you to take care of yourself.

Second: Remember, goals are not inflexible roadblocks meant to make you feel badly about yourself. If you don't accomplish a goal exactly on schedule, so what? You can't predict what life is going to throw your way — but you CAN choose the way you react to situations that come up. That is where your power lies. If you fall off the wagon, just get back on — no ifs, ands, or buts about it.

Third: We all have to be realistic when we set our goals. I'm barely 5 feet 5 inches (167cm) and I have a stocky build. I am never going to be a petite little waif, no matter how hard I work. I also want to make a difference in the world, but something tells me I probably don't stand a good chance becoming the next Angelina Jolie or Madonna. Instead, I set goals that are realistic and productive for myself only. I am 5 feet 5 and stocky, but I am going to be the most fit 5'5" chick I can be. I might not be Madonna, but I can motivate people how to be healthier and happier through fitness and be an inspiration to those near me if at all possible.

Does this make sense? The bottom line is that goals provide direction. They help bring a focus to our lives so that we can live our dreams — no matter how big or how small they may be.

CAN WHEY PROTEIN HELP YOU DROP BODY FAT?

2010-04-07T22:31:00.000+02:00

Sleep, genetics, your training program, stress and what you eat all play a role in how your body looks and how you feel. If you've made changes to what, when and how much you eat as well as your training program, but you still can't seem to drop that stubborn body fat, consider how the bodybuilding supplement whey protein may help.

What Is Whey Protein?

Whey protein is a milk protein that is the liquid by-product of cheese production. In supplement form, whey protein comes in three main forms:

Whey Protein Concentrate: Contains some fat and lactose and between 29% - 89% protein depending on the specific product. Whey protein concentrates often have more bioactive compounds.

Whey Protein Isolates: Contains minimal fat, cholesterol and lactose and 90% or more protein.

Whey Protein Hydrolysates: Are often used in clinical nutrition applications because they are predigested and partially broken and therefore easier to absorb.

Whey protein has the highest protein digestibility corrected amino acid score (PDCAA) - a measure of both how well a protein is digested and how well it supplies the amino acids needed by an adult. In addition, it is a complete protein meaning it contains all essential amino acids. Whey also contains more branched chain amino acids (BCAAs) than any other source of protein and more leucine than other types of protein.

Several studies indicate that whey protein is beneficial for increasing muscle protein synthesis. Consume whey pre- or post-training and you'll tip the scale in favor of muscle growth and strength gains over time. But, there are a number of other benefits associated with whey protein.

Read full article here.

BEYOND EASTER

2010-04-04T19:40:00.000+02:00

And so the Easter celebrations are wearing off and the body is still rumbling for more food and maybe even alcohol. Pudgy. Bloated. Tired. Sore. What to do about it? Well, beside acknowledging that you had a good time and that sometimes your body needs rest from the gym and meticulous diet in order to become even stronger... the next step is to simply bounce back. Get back on track. Start planning your meals strictly again and workout more vigorously than before, just to snap you back to reality. Balance yourself. Throw away the anxiety, the guilt... and tell the cravings to go away. After all, there is no danger with feeling a bit hungry if you know you just ate a couple of hours ago. The body is clever and the mind sometimes a bit foolish. Jug a pint of water and you should be fine. Often it's more thirst than hunger.

Down to the wire now... more mental than physical. Remember, you're the one in control. Happy Easter!

BODYPUMP #73

2010-03-20T20:40:00.000+01:00

What a butt-kicking BodyPump release #73 we had this morning. The hour flew by and the sweat was dripping. This release is a challenge, which is awesome. It was the most fun I've had in a class in a while... Well, nah, that's not true. ALL my classes are fun! Haha! But this time we were three pink ladies rocking it out on stage. It was truly EPIC! Thanks to all of you who made it and shared this amazing event with us!!!

I was gonna take some pics for you guys, but completely forgot about it once the adrenaline kicked in. Too bad! It was worth seeing for all of you who couldn't be there. Maybe next time... ;)

BODYCOMBAT LICENS

2010-03-18T19:35:00.003+01:00

Rachel Cohen, one of the Program Directors for Body Combat, and beside her is my awesome BC-Trainer Pernilla Blomquist.

I am a proud, proud woman! I have now found out that my BodyCombat license video passed and I have been granted my global BC-license. I'm so happy I could cry! Not only because I now hold the credibility, but more so the comment I received from the evaluater. She said the video was so impressive, she almost got teary-eyed. That hit the spot right on! And to top it off, yesterday was one of my best, extremely hard, but most awesome BC-classes I've had so far. There was such a great atmosphere and I was on fire!

Life is still good to me... :)

HORMONE HIGHS & LOWS

2010-03-16T21:04:00.000+01:00

Okey, I'm gonna get technical on you... The hormones leptin and ghrelin act in a kind of yin-yang relationship when it comes to hunger and satisfaction. Just as leptin tells the brain to turn off hunger, ghrelin tells the brain you're famished.

For the average person, ghrelin levels increase when the stomach is empty. Ghrelin is the reason you always feel hungry at particular moments in the day- your body's clock triggers the release of the hormone according to a finely tuned schedule. Ghrelin will remain elevated until you've given your body enough nutrients to satisfy its needs. Because the hormonal signals that you're satisfied can take time to kick in, eating slowly may help you eat less overall. By the time your stomach fills up, ghrelin levels start to drop again, you feel satisfied, and you stop eating. Sounds easy, right?

Well, constant calorie restriction keeps ghrelin levels high, which may be why some yo-yo dieters feel as if their hunger just keeps getting worse the fewer calories they eat. This is all part of nature's way of telling us, "Eat already!"

You have to stay ahead of ghrelin surges by eating regularly, because ghrelin is crafty about getting you to eat. Some research even shows that ghrelin triggers reward centers in the brain to make food seem even more appealing. Ghrelin triggers these centers when you ordinarily wouldn't need to eat - except you just smelled fresh chocolate chip cookies in the kitchen at work. As we encounter tempting treats throughout our day, this devious ghrelin is probably a big part of what makes maintaining weight loss so challenging. Eating balanced meals every four hours and getting eight hours of sleep (have you ever wondered why you're famished and constatntly hungry the day after a bad night's sleep?!) will help you better manage your ghrelin levels. Saying no to those treats is entirely up to you! After all, it's your body. It's your choice to make.

QUINOA - SUPER FOOD?

2010-03-14T22:09:00.000+01:00

A delish Quinoa sallad

Have you heard of Quinoa? Do you know what it is? Though not technically a grain, Quinoa can substitute nearly any grain in cooking. Quinoa is actually the seed of a leafy plant and its' relatives include spinach, beets and Swiss chard. Due to its nice texture, taste and rich amounts of protein, iron, potassium, magnesium and other vitamins and minerals, it is my new food love! It's also a good source of dietary fiber and is easily digested.

Health Benefits
A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Help for Migraine Headaches
If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.

Cardiovascular Health
Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.

These, and many more studies have confirmed that quinoa is a bit of a super food. You can buy it in most supermarkets nowadays, it's easy to cook and can be used in numerous ways. Give it a go! Maybe try this different quinoa breakfast option: Warm and Nutty Cinnamon Quinoa

IS IT WORTH IT?

2010-03-09T20:45:00.000+01:00

I feel flattered. I feel important. I feel like I can share my advice. But don't come to me for help if you can't handle the cold, hard, naked truth. When people want to lose weight, it seems like they want the easy way out. There is no easy way out! There's only hard work. Sweat! High pulse. Heart beating. Dedication. A true desire of achieving your goal. If you don't have that, then there is no picture perfect result in the end either. Nope, there is no magic pills or short cuts, and why should there be. When you work hard for something you really want, then the outcome tastes so much better. So much sweeter! So much more rewarding. And in my opinion, it's all soooo worth it!

Now you have to ask yourself... Is it worth it for you?

HEALTHIER WITH HGH

2010-03-04T19:55:00.000+01:00

After a hard workout, do you get the feeling that you could conquer and do anything? Well, you're not alone. That "runner's high" (which is actually triggered by any form of exercise, not just running) comes about because exercise floods your body with endorphins. These helpful biochemicals lift your mood and stimulate the release of another important hormone that affects your metabolism: human growth hormone (HGH). This hormone is something we all want, and lots of it. It builds muscle, burns fat, helps you resist heart disease, protects your bones, and increases your overall health. To be clear, I'm NOT taking about the HGH that you've probably heard about in the news, in reference to doped-up athletes — that's the injected kind and it's definitely something you do NOT want. I'm talking about the natural kind that your body produces with exercise.

The key to turning your body into a growth hormone factory is to exercise at a high intensity level. During intense exercise, such as cardio intervals, growth hormone spurs the body to use fat as fuel instead of glucose. So you burn more fat as you exercise, and you're keeping your blood glucose levels stable, which gives you more energy to keep going. On the other hand, lack of exercise makes your muscles insulin-resistant and suppresses growth hormone. So make sure you are getting that high-quality, intense exercise to work up those growth hormone levels. It's the healthiest way to reverse aging and to make yourself stronger.

HIGH LIFE

2010-03-03T20:18:00.000+01:00

Nike Structure Triax 12+ Gore-Tex

The rush of feeling back in my element is awesome! Today was my first day at my last internship before I graduate in June. It has been a rocky road finding the perfect place for me, but now that I'm here, it was all worth the efforts. Friends have mentioned they are amazed I ended up at a place I have been talking about for almost a year. I'm stoked!

Riding on such a high after work, I got home, dug out my outside running gear, laced up my brand, spanking new Nike Structure Triax shoes and off I went with Murphy in tow. A bit risky with a healing back paired up with icy, frozen ground, but I got home in one piece. It was amazing weather and my first 2010 outside city run is officially ticked off! Yay. Can't wait until all that ice and snow is melted...

MANIFEST MEDITATION

2010-03-02T21:21:00.000+01:00

"There's a reason we refer to "leaps of faith"... If faith were rational, it wouldn't be - by definition - faith. Faith is belief in what you cannot see or prove or touch. Faith is walking face-first and full-speed into the dark. If we truly knew all the answers in advance as to the meaning of life and the nature of God and the destiny of our souls, our belief would not be a leap of faith and it would not be a courageous act of humanity; it would just be... a prudent insurance policy." - Elizabeth Gilbert from the book "Eat. Pray. Love."

Sportsmen, competitors, people striving for various kinds of goals, whether it be a world record in sprinting 400 metres, completing a triathalon or climbing Mount Everest, have for years been attracting their own destinies by visualising and meditating on the outcome they want to actually manifest.

I have long been a fan of Dr. Wayne Dyer and maybe I don't agree with everything he has to say, but that isn't always necessary to find a balance with someone who inspires you. One of his many creations is to inform and spread the message about a special kind of meditation for manifestation.

If you're interested in trying out something new in your life, because the other stuff isn't working or maybe you want to explore new approaches... well, here's your chance. I am sharing with you one of the most powerful meditations I have encountered. It's a work in progress, but if it comes way too easy, the outcome won't be as gratifying. What do you have to lose?

BREAKFAST LOVE

2010-03-02T08:37:00.000+01:00

My brekkie this morning... and pretty much every morning. :)

Anybody else love breakfast as much as I do?! The first meal of the day is sacred and divine to me! After doing my stretches, meditation and walking Murphy, there is nothing better than to dig into a big bowl of warm porridge and a glass of coffee. I like drinking coffee out of a glass for some reason... :)

The same goes for having breakfast when on holiday or on special occassions. I like to dress up the table like a royal feast with all kinds of food delicacies, eat and enjoy myself for at least an hour. The saying goes something like this... "Eat like a (king) QUEEN for breakfast, (prince) PRINCESS for lunch and a pauper for dinner."

I just looooove breakfast time!

LABEL MOTIVATION

2010-02-28T21:22:00.001+01:00

Really, what is motivation? Why do we need motivation? To keep track of our fitness and not let ourselves go? To reach our goals? To keep our spirits going? What is the point...?

The definition of motivation is to give reason, incentive, enthusiasm, or interest that causes a specific action or certain behavior. Motivation is present in every life function. Simple acts such as eating are motivated by hunger. Education is motivated by desire for knowledge. Motivators can be anything from reward to coercion.

There are two main kinds of motivation: intrinsic and extrinsic. Intrinsic motivation is internal. It occurs when people are compelled to do something out of pleasure, importance, or desire. Extrinsic motivation occurs when external factors compel the person to do something.

A common place that we see the need to apply motivation, is in the work place. In the work force, we can see motivation play a key role in leadership success. A person unable to grasp motivation and apply it, will not become or stay a leader. It is critical that anyone seeking to lead or motivate understand "Howletts Hierarchy of Work Motivators."

Salary, benefits, working conditions, supervision, policy, safety, security, affiliation, and relationships are all externally motivated needs. These are the first three levels of "Howletts Hierarchy". When these needs are achieved, the person moves up to level four and then five. However, if levels one through three are not met, the person becomes dissatisfied with their job. When satisfaction is not found, the person becomes less productive and eventually quits or is fired. Achievement, advancement, recognition, growth, responsibility, and job nature are internal motivators. These are the last two levels of "Howletts Hierarchy." They occur when the person motivates themselves, after external motivation needs are met. An employer or leader that meets the needs on the "Howletts Hierarchy" will see motivated employees and see productivity increase.

Another place motivation plays a key role is in education. One of the first places people begin to set goals for themselves is in school. Ask any adult: "What is the main thing that motivates you." Their answer will most likely be goals. Even the simplest things in life are the result of goal setting. School is where we are most likely to learn the correlation between goals, and the definition of motivation. That correlation is what breeds success.

So, as you can see, motivation is what propels life. It plays a major role in nearly everything we do. Without motivation, we would simply not care about outcomes, means, accomplishment, education, success, failure, employment, etc.. Then, what would be the point?

MUFFIN TOP WARNING

2010-02-24T20:23:00.001+01:00

I think we can all agree that "muffin tops" - the fat hanging over the waist of a too tight pair of pants - and beer bellies aren't attractive. Still, when it comes to excess belly fat, the situation is more serious than how you look. Excess belly fat has been linked to diabetes, cardiovascular disease, some cancers and but also stress.

When you have stress, your body releases certain "fight-or-flight" stress hormones that are produced in the adrenal glands: cortisol, norepinephrine and epinephrine. When you first get stressed, these hormones kick into gear. Norepinephrine tells your body to stop producing insulin so that you can have plenty of fast-acting blood glucose ready. Epinephrine will relax the muscles in your stomach and intestines and decrease blood flow to these organs. Once the stressor has passed, cortisol tells the body to stop producing these hormones and to go back to digesting regularly. It's normal for your cortisol levels to go up and down throughout the day, but when you are chronically stressed your cortisol level goes up... and stays there.

When your stress and cortisol levels are high, the body actually resists weight loss. Your body thinks times are hard and you might starve, so it hoards the fat you eat or have present on your body. Cortisol tends to take fat from healthier areas, like your butt and hips, and move it to your abdomen which has more cortisol receptors. Hello ab flab! In the process, it turns once–healthy peripheral fat into unhealthy visceral fat (the fat in your abdomen that surrounds your organs) that increases inflammation and insulin resistance in the body. This belly fat then leads to more cortisol because it has higher concentrations of an enzyme that converts inactive cortisone to active cortisol. The more belly fat you have, the more active cortisol will be converted by these enzymes. Yet another vicious cycle created by visceral fat.

So what if you have belly fat? Lose the weight by following the best nutrition and lifestyle strategies that support you in times of stress. When you limit your caffeine to 200 milligrams a day, avoid simple carbs, processed foods, and refined grains, and get plenty of high-quality protein as well as heart pumping exercise, in addition to de-stressing yourself, you'll automatically help your body keep your stress hormones, especially cortisol, lower. It's a day by day choice you'll have to make, but the results will be worth. Think how good it will be when you are as healthy on the inside as you look on the outside.

CARDIO BENEFITS

2010-02-22T18:27:00.001+01:00

Breaking a sweat on a regular basis can get you into amazing shape, but research shows it can help you get smarter too. Learn to harness the total-body benefits of cardio workouts.

The Brain-Boosting Benefits of Cardio Exercises
You know that logging miles on the treadmill can give you a trim body, but adding more cardio to your life will also ratchet up your smarts, boost your productivity, rev your energy, and turn you into an unstoppable success machine. Even one 30-minute cardio session pumps extra blood to your brain, delivering the oxygen and nutrients it needs to perform at max efficiency. Cardio also floods the brain with chemicals that enhance functions such as memory, problem solving, and decision making. And new research has found that this kind of exercise may even cause permanent structural changes to the brain itself.

"Cardiovascular health is more important than any other single factor in preserving and improving learning and memory," says Thomas Crook, Ph.D., a clinical psychologist and memory researcher. "You're working out your brain at the same time as your heart."

And the mental mojo you get from cardio isn't limited to making you smarter. It also has the power to lower your stress levels and shake you out of a funk. It's no coincidence that so many high-achieving women—from Madonna to Condoleezza Rice—share the cardio habit. Here's how it works.

Your Brain on Cardio
Anyone who has ever tackled a StairMaster has a pretty good idea of what happens to your body when you break a sweat. But here's what's going on in your head at the same time: All that extra blood bathes your brain cells in oxygen and glucose, which they need to function. The more they get, the better they perform.

Every muscle you move also sends hormones rushing to your brain. There, they mix with a chemical called brain-derived neurotrophic factor, or BDNF, which plays a role in brain cell growth, mood regulation, and learning. "BDNF is like fertilizer for the brain," says John J. Ratey, Ph.D., a clinical associate professor of psychiatry at Harvard Medical School. "Without it, our brains can't take in new information or make new cells."

Exercise has another vital role: It signals the release of several key hormones, including serotonin, the famed mood booster; dopamine, which affects learning and attention; and norepinephrine, which influences attention, perception, motivation, and arousal. This exercise-induced chemical cocktail has a powerful impact. "By elevating neurotransmitters in the brain, it helps us focus, feel better, and release tension," Ratey says.

Experienced regularly, all that rushing of blood and hormones primes your brain to grow. In one study, researchers scanned the brains of people who exercised for one hour per day, three days a week, for a duration of six months. They discovered an increase in the size of the hippocampus, the part of the brain that controls memory and learning. Working out literally bulked up the study participants' brains, allowing them to perform better at tasks that require concentration and recall—two talents that come in handy if, say, you do your own taxes or tend to forget passwords. "Exercise improves attention, memory, accuracy, and how quickly you process information, all of which helps you make smarter decisions," says Charles H. Hillman, Ph.D., an associate professor of kinesiology and community health at the University of Illinois at Urbana-Champaign.

Capitalise on Cardio
Will any old way of raising your heartbeat also raise your success meter? Moderate-intensity cardiovascular exercise—such as pedaling a bike, walking briskly, or anything where you're breaking a sweat but can still carry on a conversation—shows promise in lab studies.

It takes at least 30 minutes of cardio three times a week to yield results, says Arthur F. Kramer, Ph.D., a professor of psychology and neuroscience at the University of Illinois at Urbana-Champaign, based on his studies on cognition and exercise. And if you can build up to daily cardio sessions, recent studies show that you may boost BDNF in your brain more rapidly than if you work out every other day. But it still might take a while to build the kind of brainpower that buffers you against stress.

After a few months of a regular cardio habit, gradually increase the intensity of your workouts to boost your mental returns. "Add a few vigorous efforts like running or interval training to your weekly program," Ratey says. Or try alternating between your usual routine and some workouts that are mentally challenging, such as dancing or tennis, a few times a week. Activities like these require coordination, which engages several areas of the brain at once—it's the mental equivalent of doing a pushup to work your entire upper body versus a biceps curl that targets only one muscle.

And if you happen to take a break from regular exercise, even for up to two weeks, no worries. Your brain has a molecular memory, which helps it churn out high levels of BDNF after just two days of hitting the elliptical again.

If a few hours a week on the treadmill ultimately helps you think quicker, make better decisions, and climb the ladder at work, your sweat will have literally paid off.

Text extracts from a Women's Health article.

CONFESSION

2010-02-21T23:18:00.000+01:00

Okey, I have a confession to make... I've been naughty. I stepped over the line. I've broken my own rules. Refeed going a bit too far... and too long. Here's the evidence. Whoops. The whole packet was devoured within a 24 hour period. Not good! There's loads of crap in those biscuits that I don't want in my body, but sometimes you just have to let go of the restraints in order to regain your motivation again. Tomorrow is a new day and I'm going to get me some Shirataki noodles again... to have with my vegetable stir-fry all week. Yummy! Upwards and onwards...

Now... sleep!

ZUMBA NEWS

2010-02-21T20:36:00.001+01:00

What an awesome Zumba class I had today. Lots of smiling faces and happy people. I can't wait to introduce some new songs and choreography to my class on Tuesdays. I'm working on some new songs but can't make up my mind which ones I should use and which ones to take out of the current repertoire. I'm sure I'll figure it out though.

Now, colouring my hair with a colder brown-blonde colour, in preparation for a lighter summer look coming up for Spring. Can't wait for Spring. And Summer. Some heat! This cold and snowy weather has to be done with soon...

FEBRUARY RECAP

2010-02-20T13:33:00.000+01:00

Haven't been writing for a while because all I want to write about is the misery of my back pain... and that is no fun reading anyway. This week is the first one completely off the pain killers, which is bittersweet, as I can really feel the pain but also notice I am getting better, little by little. Still a bit too slow for my pace, but I just have to accept it and be grateful I can walk, let alone still instruct my classes.

This week has been a good one. I have been semi-strict with my diet and I've seen results straight away. When you see the results that fast, it only spurs you on even more. It helps a lot to count the calories I consume each day. I haven't been as strict as I used to be, but the act itself in keeping track of what goes in my body and also what gets burnt is simply math and produces the results I want. I'm on track.

AND... I have finally landed a great internship place... actually two. Gotta say no to one of them... hmm. Luxury problem to have, eh?!

Now, a fabulous weekend in the snowy Winter Wonderland awaits. Rest!

Q & A WITH FIGHTER DIET

2010-02-16T13:26:00.001+01:00

Pauline Nordin

Here's an exclusive Question & Answer session with Pauline Nordin, creator of Fighter Diet, pro bodybuilder, fitness model, personal trainer and writer.

Pauline, how did you get all your vegetables every night when you were filming the Biggest Loser in Estonia?
I befriended the big fat chef who did not know one word English, but every night I hovered around the kitchen and when I saw the big plates with leftover steamed veggies I took it to my room. Some times he did not see me going but when he came back the plates were clean. That is how he gave me the nickname “the pig”.

What can really push your buttons in the gym?
When my headphones, my heart rate monitor AND my Iphone team up to go die on me on the same time, that makes me really stressed out… I try to stay calm but I get furious. I am a control freak with my training, so I need my add-ons to work!

Have you ever had an emergency or something like that in the gym?
Once I was maxing out on a leg press and I wanted to push beyond my limit when suddenly the lactic acid got so strong and I could not unhook the sled since it was a bit too high. My legs would not do it. I had to sit around panicking for minutes before my boyfriend came to my rescue. I was too embarrassed to ask anyone else. I also got stuck under a barbell with my hair doing bench presses once, so that is why I never wear my hair down when doing those things….

What do you never eat?
I never eat any junk food. Last time and only time I had a burger was in september 2006. I had a Carls Junior bacon burger after the tournament of pro figure Champions. I ordered it with some other items but I was so not used to fast food shopping I forgot it and left without the rest. Newbie beginner huh!

Pauline, are there any regular bodybuilding foods you never eat as well?
Sure. Plenty. I don’t eat tuna. I don’t eat brown rice. I don’t eat fast carbs post workout. I am not obsessed with getting protein every two hours… I was for years until I realized nothing actually happen with me not doing it! However, I supplement with BCAAs several times a day between meals. I am sure that helps with muscle revovery as well as sharpening the brain!

What are the most common beginner mistakes you see as a trainer?
The frustration that comes from expecting you will turn into a fitness model in three months when you have no background in training whatsoever. Some times I wonder what the deal is with constant entertainment too: you don’t need a lot of variety to grow muscle, you need consistency! Entertainment you get elsewhere but in the gym, that is why we have cable tv and movies!

Sometimes I reach plateaus in my weight loss. I don’t know what to do. What would you advice Pauline?
Take a good look at what you are doing. Are you pushing the cardio? Are you adhering to a weight loss promoting diet plan? Are you for sure not eating extra from the healthy foods you do eat? Usually people know what is wrong deep inside, but they blame it on their genetics or situation when all they need is more focus!

SHIRATAKI FOR DINNER

2010-02-15T17:58:00.000+01:00

Shirataki noodles for dinner.

What a great feeling to be back in structure land!
I have implemented some foods taken from Fighter Diet to try it out how it fits into my lifestyle and nutritional needs. Started off the day with writing down the brekkie of my massive porridge, which doesn't add up to that many calories in total. Now I know, I am going to prepare it the day before because I was starving by the time it was finished.

Anyhow, the day has been good and I'm well chuffed to be organised with the food. Suits me so much better. For dinner I am trying something completely new... Shirataki noodles. They're made from the Konjac plant, which means Devil's Tongue... hmmm. :) I'm making spaghetti bolognese but with these noodles as the pasta part. It's gonna be interesting!

BRING BACK STRUCTURE

2010-02-14T11:38:00.001+01:00

Right... time to get back to goal scoring and target striving. That's the best way for me to keep my focus in life, and also the time when I feel optimal overall. Although, I train regularly through my group training instructing, it doesn't feel like I'm getting stronger or more toned. Could be I should cut myself some slack, because after all, I've been injured and am trying to bounce back from that. However, I feel I should be seeing some results either way.

I have decided I am going back to calorie counting for a little while, until my back injury is better and I can stack on the heavy weights once again and go crazy with the cardio.

Here are my different upper arm forms:

September 2009

October 2009

February 2010

I know photos can be deceptive, but the way it looks to me, it doesn't seem like a huge form improvement. Well, I have decided I am going back to what I know best, which is the pure math of calories in-calories out calculations plus a burn of at least 500kcal 6 times a week. Will be posting weekly form pictures.

It all begins tomorrow... Can't wait to put some proper structure back into my life. Once again: "If you fail to plan, you plan to fail."

CARDIO, CARDIO

2010-02-12T22:23:00.000+01:00

Cardio obsession seems to be a habit strictly allowed for those doing a show in three months or for those who have a deadline to reach a certain weight. Otherwise, yes you are crazy if you do more than the norm of 45 minutes a day 5 times a week.

It’s seen as compulsive if you are as serious with your cardio regimen as with your weight training because “who the heck goes to the gym to do cardio twice a day all year long?”

But, if you want to LOOK like you can step onstage any day…. You need to TRAIN like you are gonna step onstage any day….. And if you obtain a leanness a certain way you will need to keep doing that to keep that leanness. “Now you reached your goal so now you can relax and cut down the volume in half” they say but what if YOUR body does not see that new stimulus as stimulating enough? Are you supposed to cut back when you know that will tell your body to soften up again?

People lie about how much cardio they do. Trust me, ask any super lean fitness person and they will most likely claim they do a lot less than they do. Or if you meet these people at big events, nobody says they dieted for three months to be shredded for the booth work, no, they want you to believe they look like this all the time! Without any real issues with cardio or strict food guidelines!

I don’t know where that crap is coming from…. I have no problem standing up for me doing lots of cardio even though I don’t compete. It’s for ME. It’s because I do NOT want to be out of season because it’s season for my all the time. I don’t live by some competition agenda. I don’t need shows to stay disciplined. I don’t need deadlines. I just do, execute because it’s my way of doing it.

Is too much cardio unhealthy? Sure it is! It’s oxidative stress. It can lead to constant inflammation etc. But compare the extreme fitness lifestyle to whatever other lifestyle and you will see there are “healthy ways” and “super unhealthy” lifestyles.

If you’ve read my blog for a while you should see a pattern. I practice a lot of extreme practices, but I do it as healthily as I can while doing it. I’m not about being moderate or optimal. I’m about reaching my own personal goals in life. You don’t get there by doing things half-heartedly or with “moderation”. Moderation is for you who are happy with moderate results. I happen to be one of those who are not.

Pauline Nordin from Fighter Diet blog.

DRIFTING DAYS

2010-02-12T14:23:00.000+01:00

Ali Vincent and her newly released book.

"If you fail to plan, you plan to fail". These last few weeks has been trubulent for me. Feels like the rug has been snatched from underneath my feet and it's hard for me to stay balanced at times. This quote snatched me back to reality again. I read it in the book I'm reading right now, "Believe It, Be It" by Ali Vincent, one of the Biggest Loser winners. First female winner. The book is interesting and a feast of good tips, and the quote is from Jillian Michaels, one of Ali's trainers. And in my world, this quote fits perfectly. When I don't have order and goals and purpose in my life, I drift, and that's not what I want. Life is too short to drift along. I want to have set targets. I want to achieve goals, my own goals. I want to feel purpose. What is my purpose at the moment, is the question?

Because of my back injury it's been hard to dig in and make life useful again. I swing between days of euphoria and high energy, to days of darkness and pain. To me, its all about control. And when I can't control a situation, I try my best to at least control my response to the situation. But sometimes, it's a curve ball and it hits you in the face instead of being able to catch it like you planned. That throws me off and I'm left with a situation that frustrates me.

This weekend I plan to take good care of myself. I need this back injury to heal properly. It's dragging me down and clouding my mind in other areas of life. Taking too much space of my peripheral view. I have other things to accomplish in life. Or could it be that this accident is the little pebble that made me fall because I NEED to stop rushing through life and instead need to slow down to soak it all up and plan where I'm going? Stop running like a bull through a porselin shop? Perhaps. I suppose, it's for me to figure out...

TRUTH ABOUT PROTEIN

2010-02-09T21:13:00.002+01:00

If you are what you eat, what does that make a vegan? A string-bean? Of course not - and renowned strength coach Robert dos Remedios, a vegan, is strong evidence to the contrary. But most men eat animal products. And we really do become what we eat. Our skin, bones, hair, and nails are composed mostly of protein. Plus, animal products fuel the muscle-growing process called protein synthesis. That's why Rocky chugged eggs before his a.m. runs. Since those days, nutrition scientists have done plenty of research. Read up before you chow down.

You Need More
Think big. Most adults would benefit from eating more than the recommended daily intake of 56 grams, says Donald Layman, Ph.D., a professor emeritus of nutrition at the University of Illinois. The benefit goes beyond muscles, he says: Protein dulls hunger and can help prevent obesity, diabetes, and heart disease.

How much do you need? Step on a scale and be honest with yourself about your workout regimen. According to Mark Tarnopolsky, M.D., Ph.D., who studies exercise and nutrition at McMaster University in Hamilton, Ontario, highly trained athletes thrive on 0.77 gram of daily protein per pound of body weight. That's 139 grams for a 180-pound man.

Men who work out 5 or more days a week for an hour or longer need 0.55 gram per pound. And men who work out 3 to 5 days a week for 45 minutes to an hour need 0.45 gram per pound. So a 180-pound guy who works out regularly needs about 80 grams of protein a day.

Now, if you're trying to lose weight, protein is still crucial. The fewer calories you consume, the more calories should come from protein, says Layman. You need to boost your protein intake to between 0.45 and 0.68 gram per pound to preserve calorie-burning muscle mass.

And no, that extra protein won't wreck your kidneys: "Taking in more than the recommended dose won't confer more benefit. It won't hurt you, but you'll just burn it off as extra energy," Dr. Tarnopolsky says.

It's Not All the Same
Many foods, including nuts and beans, can provide a good dose of protein. But the best sources are dairy products, eggs, meat, and fish, Layman says. (Lactose Free products have even higher ratio of protein contra carbs and are beneficial for Lactose intolerant people. - Fight4Fitness comment) Animal protein is complete - it contains the right proportions of the essential amino acids your body can't synthesize on its own.

It's possible to build complete protein from plant-based foods by combining legumes, nuts, and grains at one meal or over the course of a day. But you'll need to consume 20 to 25 percent more plant-based protein to reap the benefits that animal-derived sources provide, says Dr. Tarnopolsky.

So if protein can help keep weight off, is a chicken wing dipped in blue-cheese dressing a diet secret? Not quite: Total calories still count. Scale down your fat and carbohydrate intake to make room for lean protein: eggs, low-fat milk, yogurt, lean meat, and fish.

But remember, if you're struggling with your weight, fat itself is not the culprit; carbs are the likely problem. Fat will help keep you full, while carbs can put you on a blood-sugar roller coaster that leaves you hungry later.

Timing is Everything
"At any given moment, even at rest, your body is breaking down and building protein," says Jeffrey Volek, Ph.D., R.D., a nutrition and exercise researcher at the University of Connecticut. Every time you eat at least 30 grams of protein, Layman says, you trigger a burst of protein synthesis that lasts about 3 hours.

But think about it: When do you eat most of your protein? At dinner, right? That means you could be fueling muscle growth for only a few hours a day, and breaking down muscle the rest of the time, Layman says. Instead, you should spread out your protein intake.

Your body can process only so much protein in a single sitting. A recent study from the University of Texas found that consuming 90 grams of protein at one meal provides the same benefit as eating 30 grams. It's like a gas tank, says study author Douglas Paddon-Jones, Ph.D.: "There's only so much you can put in to maximize performance; the rest is spillover."

Eating protein at all three meals—plus snacking two or three times a day on proteins such as cheese, jerky, and milk—will help you eat less overall. People who start the day with a protein-rich breakfast consume 200 fewer calories a day than those who chow down on a carb-heavy breakfast, like a jam-smeared bagel. (Or a bowl of cereal. - Fight4Fitness comment) Ending the day with a steak dinner doesn't have the same appetite-quenching effect, Layman says.

Workouts Require Fuel
Every guy in the gym knows he should consume some protein after a workout. But how much, and when? "When you work out, your muscles are primed to respond to protein," Volek says, "and you have a window of opportunity to promote muscle growth."

Volek recommends splitting your dose of protein, eating half 30 minutes before the workout and the other half 30 minutes after. A total of 10 to 20 grams of protein is ideal, he says. And wrap a piece of bread around that turkey, because carbs can raise insulin; this slows protein breakdown, which speeds muscle growth after your workout. (A quality protein powder with good composition will produce the same benefits. - Fight4Fitness comment) Moreover, you won't use your stored protein for energy; you'll rely instead on the carbs to replenish you.

You're doing this because resistance exercise breaks down muscle. This requires a fresh infusion of amino acids to repair and build it. "If you're lifting weights and you don't consume protein, it's almost counterproductive," says Volek. Protein also helps build enzymes that allow your body to adapt to endurance sports like running and biking.

Powders are for Everyone
Everyone - not just muscleheads - can benefit from the quick hit of amino acids provided by a protein supplement, bar, or shake. Your best bet is a fast-absorbing, high-quality kind like whey protein powder (derived from milk): "It appears in your bloodstream 15 minutes after you consume it," Volek says.

Whey protein is also the best source of leucine, an amino acid that behaves more like a hormone in your body: "It's more than a building block of protein - it actually activates protein synthesis," Volek says. Whey contains 10 percent leucine while other animal-based proteins have as little as 5 percent.

Casein, another milk protein sold in supplement form, provides a slower-absorbing but more sustained source of amino acids, making it a great choice for a snack before you hit the sack. "Casein should help you maintain a positive protein balance during the night," says Volek. Building muscle while you sleep? Thanks to protein, anything's possible.

Article from Men's Health.

MIX PLATTER LIFE

2010-02-09T15:01:00.002+01:00

One of the projects I displayed in my portfolio today at the interview.

Things are happening. Energy is flowing. Life is flowing. And I like it! Today feels awesome. Maybe because I had my internship interview and it all sounded so interesting. So me. I am thirsting for more knowledge but the kind that will make me flourish, enhance my strengths and past experiences, nurture me, evolve the parts of me needing fertilisation. I'm not a specialist, which I know and this is what I have to continue striving for. Previously I have gone for jobs within the "right" companies. I now I have to start looking for the jobs within the role, not which organisation is behind it.

The role discussed today had a bit of everything, just the way I like it. Like my music - a bit of mozart, rap and rock. Or like my workouts - a bit of martial art, bodybuilding and salsa. And like my food... I love the taco nights, the tapas bar, the buffés, the mix platters... a little bit of everyhting. That's my kind of way. That's my kind of life!

GET BACK ON COURSE

2010-02-07T00:41:00.002+01:00

One of my motivational pictures and sources.

Have your daily workouts begun to slip? Has your food intake gotten way out of hand again? Maybe the problem is those New Year's resolutions you made one month ago. If you've already blown them, they probably weren't realistic to begin with. Don't throw in the towel. Think about what went wrong and then work on ways you can fix it. Chances are you need to break your big resolutions — like lose 40 pounds — down into several smaller goals with milestones.

Visualise what you want every day using little things. That little dress or those `perfect' jeans that don't fit — buy them or pull them out of the closet and try them on every time you don't want to work out or you want to eat ice cream. Write a list of things why you want to look good, stay healthy or keep fit and post them on the fridge. Maybe print out a picture of someone you admire and put it up where you need to think twice about that cookie or sweet. Whatever works, or try them all!

People don't realize that little goals are what is going to get you to the finish line in the end. People make these huge resolutions, but don't decide on the way they are going to accomplish them. It is very difficult to wake up at 5 o'clock in the morning to squeeze your workout in for the day. I would think that you just need to get on a consistent schedule where working out is something you do, just like going to work. Just find a time each day that works the best for you. Plan it. Organise it. Just do it!

Don't let yourself get stuck before you barely even start. Get motivated again — and get moving! You won't regret it when the pounds come off and the results of your hard work pay off.

Don't let broken New Year's resolutions get you down. It's time to think of a more effective way to achieve your goals. If you promised yourself you'll only eat three meals and a snack every day, that's a reasonable goal. If you promised yourself you'll never eat pizza again, that's setting yourself up for inevitable failure. Think about the big picture, but work toward smaller goals. Soon, those resolutions will be a thing of the past — because you've already completed them!

EXTREME TREADMILL WORKOUT

2010-02-05T21:15:00.000+01:00

For all you health and fitness freaks out there who think the treadmill is getting boring, here is an awesome way to spruce up your workouts. A bit more extreme than your regular treamill workout, but hey, if you want to try something new and be innovative at the gym, check this out!

QUALITY OVER QUANTITY

2010-02-04T17:23:00.000+01:00

Do you rush through your sets? Ever swing your weights? If so, you're using incorrect form — and not only are you lessening your workout's effectiveness but you could potentially be causing your body harm. To get the most out of your workouts, you've got to use proper form. How well you lift is way more important than how much you lift. Much rather do your reps with lighter weights and better form than heavier weights with poor form. Note, we women can handle much more than what we think we do, so don't wimp out either.

So what constitutes proper form and technique? Precision, concentration, control, and breathing.

Precision - Use lighter weights when trying an exercise for the first time, and go through the motions slowly. Once you understand how the exercise is performed and commit the movement to muscle memory, then you can progress to heavier weights and faster completion.
Concentration - To achieve maximum results, you must focus on the specific muscles you are training, really feel the work you are doing, and make every rep count.
Control - From the beginning of the exercise to the end, you must perform the movements in a deliberate, steady manner. As well as increasing your flexibility, this will ensure that you are stimulating the entire muscle, not just a portion of it.
Breathing - It's very important to breathe properly during each repetition that you complete. When you are exercising, as a general rule, exhale during the lift, and inhale as you lower the weights.

So, think PCCB when you hit the weights at the gym... or join one of my BodyPump classes! ;))

RETURN FROM BACK INJURY

2010-02-02T21:16:00.002+01:00

Returning from a back injury is never easy, after all, you never planned to injure yourself in the first place. It's very important you get some rest, but even more important is to introduce light exercise, such as walks, into the schedule as soon as you can muster, as this will help the injury to heal quicker.

For me, pain killers are often not to prefer. I like to know if I'm still in pain and where it hurts. However, when you're in serious pain, it's hard to stand firm on that belief. Today was the first day without any pain relief pills and I must say I have been in a bit of agony. The pain has been shooting unexpectedly and randomly, which really caught me off guard all day. But I'm a stubborn person and my slow walks with Murphy is a highlight of the day. It's harder to sit down though as my back injury sits around the tail bone and lower back.

Returning to school tomorrow and the mundane task of sitting in front of the computer. Oh yes, the pain killers are coming with me! I am aiming to get back to my BodyPump and BodyCombat classes on Friday already. I can't hold off anymore. My body is NOT liking this unactive lifestyle I've had to adapt lately. And neither do I!