BODYPUMP #73

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

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

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?

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?

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

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

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

"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

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!