Day 5 Week 3 Completed & Whole30 Day26

Wow what a wonderful day! Started out great and ended amazing. I went to the gym in the morning. Came home to prepare to meet my friend Nadja to go to church for Vision Sunday. I volunteered and went to both meetings. WOW is all i can say. I love my church. .and now they have opened one chapter in Los Angeles. I can’t wait to go there.

Day 5 Week 3 done. I have now completed another week! Yay to me.Today was shoulders and abs. I was tired didn’t sleep as much as i needed. I think also my body is a little tired from all the workout, since my body isn’t used to it.

Here is what i did

• Seated Dumbbell Press: 4kg x 12 x 3
• Side Lateral Raise: 2kg x 12, 2 kg x 14, 2kg x 12
• Front Dumbbell Raise: 2kg x 24 x 3
• Arnold Dumbbell Press: 3kg x 12, 2kg x 12, 3kg x 12
• Side Lateral Raise: 2kg x 12 x 3
• Seated Bent-Over Rear Delt Raise: 3kg x 8, 2kg x 12, 2kg x 10
• Crunches: 15 x 3
• Knee/ Hip Raise on Parallel Bars: 8, 6, 7
• Oblique Crunches on the floor: 24, 30, 30

Whole30 day 26

Pre-Workout Breakfast -Spinach mushroom 2 egg scrambled, bacon, avocado and a half banana.
Post-Workout Lunch – Sweetpotato, saussage with spinach and sauerkraut.
Snack – Green Choco smoothie and sweetpotato.

Sweet dreams!

Day 4 Weeks 3 & Whole30 Day 25 Done! Bliss balls recipe!!!!!!

Had a great day today. Worked out in the morning LEG day..felt like jello after hahaha. I had more energy then monday but I was still low. Didn’t sleep very good..yup sleep is as important as proper diet. So tonight I am going to bed early. I know it is saturday but I am tired hihihi. And I have a lot to do tomorrow 🙂

OOOMMMGGGG i just made my best bliss balls yet….sooooooooooooooooo delicious. It was hard not to eat them all hahaha. Drooling… yummy in my tymmy hahahaha. My step dad who usually don’t like the paleo fied goods liked it. So I am on to something here 😀 Recipe below!!!

Day 4 Week 3 is Leg Day:

• Leg Extensions: 15kg x 12, 20kg x 12, 15kg x 12
• Wide Stance Barbell Squat: 15kg x 12, 13kg x 12, 10kg x 12
• Barbell Lunge: 10kg x 12, 52.kg x 24, 5kg x 20 ( half for each leg)
• Kettlebell One-legged Deadlift: 4kg x 24 x 3 (half for each leg)
• Seated Leg Curls: 15kg x 12, 20kg x 12, 20kg x 12
• Seated Calf Raise: 15kg x 20, 20kg x 15, 25kg x 20
• Standing Calf Raise: 15kg x 12, 15kg x 12, 15kg x 15

Kettlebell One-legged Deadlift

Whole30 Day 25 Done!

• Pre-Workout Breakfast – 2 Eggs, bacon, blod orange, avocado wopped with cashew and almonds
• Post-Workout Lunch (Had to leave fast after): 3 Scrambled eggs, Lamb salami, bone broth and a huge green choco raz smoothie (Recipe below)
• Dinner: Huge Tuna salad from Vapiano
• Evening Snack: Super Chocolate hazel bliss balls, kale chips and kombucha strawberry & mint (the kombucha was really good).

Super Chocolate Hazel Bliss Balls:

• 8 dates
• 1 tbsp sunflower seeds
• 2 tbsp hazelnut flour
• 1/4 cup chashews
• 3 tbsp cacao
• 1-2 tsp green superfood
• 2 tbsp almond butter
• 1 tbsp cacao nibs
• 1 tbsp coconut milk

Blend togehter in a mixer. If it is too dry add more coconut milk, if it is too sticky add more hazelnut flour. Put in the fridge for an hour before making balls and roling in shredded coconut. This is super duper uber delicious.

Green Choco Raz Smoothie:

• 1 banana
• 1/2 avocado
• 1/2 can coconut milk
• Hand full of spinach
• 1/2 cup frozen raspberries
• 2 tbsp almonds
• 1 tbsp raw cacao
• 2 tsp green superfood
• 1 tbsp flaxseeds

Blend pour in a bowl, I topped with coconut chips and chiaseeds 😀

Day 3 Week 3, Whole30 day 24

Today was a great day. I worked out and i have been in a fantastic mood all day 🙂 Went to work it was really busy…was hit by a car at work…fortunately we were both driving slow so im feeling ok right now. Hope i will tomorrow. Me and my friend are both blessed nothing serious happened!!! Still in a great mode though 🙂

My workout today was good, Im feeling a little stronger already 😀 it’s exciting with 9 weeks to go. I can’t even imagine how much stronger i will be!!!!!!

Day 3 Week 3 Chest and Triceps

My exercises:

• 5 minute warmup run on the treadmill
• Pushups: 15 x 3 (I modified these to wall pushups standing on my toes. I have problems with my wrists, they are too week at the moment)
• Incline Dumbbell Press. 3kg x 12, 4kg x 12, 4kg x 12
• Dumbbell Flyers: 3kg x 12, 3kg x 12, 4kg x 12
• Dumbbell Flyers: 4kg x 12, 3kg x 12, 3kg x 12 (was supposed to do decline dumbbell flyers, but they don’t have that bench at my gym so I did 3 more sets dumbbell flyers)
• Bench Dips: 12, 12, 9
• Lying Triceps Press: 2kg x 12, 5kg x 12, 5kg x 12
• Tricep Dumbbell Kickback: 2kg x 24, 2kg x 28, 3kg x 24 (did half on each arm)
• Standing Dumbbell Triceps Extension: 4kg x 12, 5kg x 12, 4kg x 12
• Cable One Arm Tricep Extension: 2.5kg x 18, 1.5kg x 24, 1.5kg x 24 (half on each arm)
• Stretching

    Dumbbell Flyers

Whole30 Day 24 was going great I did cheat a little, it was this girls last day at work and she brought this super yummy mareng cake filled with raspberry whipped cream. I couldnt recist a small peice. It didn’t have any gluter which was great. I am going to actually try to make that cake Paleo approved later on, because it was soooo super duper delisious.

Here is what I ate

• Pre-Workout Breakfast: Choco Blueberry Smoothie (Recipe below)
• Post-Workout Snack: Banana and nuts (with in 15 minutes after finishing my workout)
• Lunch: Simple tuna with oven baked sweet potato and a spinach sallad
• Dinner: Veggie Stew with shredded chicken with oven baked sweet potato and a huge spinach, tomat, carrot, cucumer, sauerkraut, avocado salad
• Evening Snack: Avococo pudding topped with coconut chips and salt chips and nuts

 

Pre-Workout Choco Blueberry Smoothie

• 1 banana
• 1/2 avocado
• 1/2 cup of blueberries
• 1/2 can of coconut milk
• 1 raw egg
• 1 tablespoon crushed flax seeds
• 3 tsp raw cacao
• 2 tsp green superfood
• 1 tablespoon of chia seeds

1. Blend all ingredients except the chia seeds in a blender.
2. When well mixed stir in chia seeds let sit 15 minutes.
3. Pour into a bowl and I garnished with walnuts, cashews, sunflower seeds, cacao nibs, coconut chips and 1 small chopped fresh date

 

Whole30 Day 23, Workout day 2 Week 3

Hiiiiiiiiiii I am doing great 😀 For the past 2 days tuesday and wednesday I had to take a brake from my Whole30 challenge, I went on a liquid fast to go to the dorctor for a stomach check up. Now I’m back eating solid food again, nice cause I was hungry hahahaha. Everything was good with my stomach YAY. I tend to have digestive issues so I think I need to include more probiotic foods in to my diet to help my gut flora. I will probably start with some natural supplement first. I will do some research and let you know what I find 🙂

On tuesday morning before my liquid fast started I went to the gym. I had more energy then monday so I could actually do the workout properly 😀

Day 2 Week 3 Back and Biceps

• Hammer Strength Lat Pul: 15kg x 12, 25kg x 12, 25kg x 12
• Wide_Grip Lat Pulldown: 20kg x 12, 20kg x 12, 25kg x 12
• Seated Cable Rows: 15kg x 12 x 3
• Bent Over Two-Arm Long Bar Row: 12.5kg x 12, 12.5kg x 12, 15.5kg x 12
• Hyperextensions (Back Extensions): 12, 10, 8
• Barbell Curl: 10kg x 12, 10kg x 12, 7.5kg x 12
• Incline Dumbbell Curl: 3kg x 12 x 3
• Alternate Hammer Curl: 3kg x 24(12 per sida), 4kg x 20, 3kg x 24

Bent Over Two-Arm Long Bar Row

My Whole30 Day 23 today    

• Breakfast 1 – Spinach mushroom scrambled eggs with bonebroth (will post recipe tomorrow)
• Breakfast 2 – Avocado, banana apple salad topped with nuts, cacao nibs, coconut chips, sunflower seeds
• Lunch & Early Dinner: Veggies stew with oven baked sweet potato and egg
• Evening Snack: Eating breakfast anytime hihihi Bacon & Eggs with banana almond butter sprinkled with raw cacao cinnamon and shredded coconut. Yummy

Week 3 Day 1 Hard, Whole30 day 22 finished!

Hello…. Today day 1 week 3 was really tough at the gym. I was motivated but had no energy at all. It was super hard to get through the workout, and I had to cut it short to go to work. But wow it was difficult to do without energy. I think it is due to me not eating enough food (calory intake) though I feel like all i do is eat hahahahaha and started to workout. So I need to eat more nutrient dense food. This is all a learning process and it is amazing to go through every step of it. Life is more about the journey, and a little less about the destination. Having goals are fantastic and a must in life, but the small steps on the way is what will take you there 😀

Svenska längre ner

Week 3 added another day to my workout program, it went from 4 to 5 days. I didn’t even realise it when I chose it. And in 2 weeks there will be 6 days a week for the remaining of the 8 weeks. Wow I went from barely working out to 4 now 5 and soon 6 PHEW hahaha CRAZY!!!!!!! But I am excited to see the outcome and to get stronger fitter 😀 😀 😀

Day 1 Week 3 Leg day!!!

• Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
• Wide Stance Barbell Squat: 15kg x 12, 10kg x 12, 10kg x 12
• Barbell Lunge: 5kg x 18, 5kg x 12, 5kg x 12
• Kettlebell One-legged Deadlift: 6kg x 20, 6kg x 12
• Seated Leg Curls: 15kg x 12 x 3

Whole30 Day 22 Done!

 

• Pre-Workout Breakfast: Left over Coconut salmon shrimp pasta sauteed with spinach, 2 eggs and a green smoothie
• Post-Workout Lunch: Pan fried Sweet potato madallions, pan fried zucchini and minute stake
• Snack not in picture: Coco Raspberry Smoothie, blood orange and an apple
• Late Dinner: Shredded pan fried Sweetpotato, saussage links, scrambled eggs, sauerkraut and a salad.

Need to eat more hahaha wowza!!!

Good night

Swedish:

Hej …. Idag, dag 1 vecka 3 var riktigt tufft på gymmet. Jag var motiverad, men hade ingen energi alls. Det var super svårt att köra igenom träningen, och jag var tvungen att kapa det kort för att gå till jobbet. Men wow det var svårt att göra utan energi. Jag tror att det beror på att jag inte äter tillräckligt med mat (kaloriintaget) men jag känner att allt jag gör är äter hahahahaha och tränar. Så jag behöver äta mer näringsrik mat. Detta är en inlärningsprocess och det är fantastiskt att gå igenom varje steg av den. Livet är mer om resan, och lite mindre om slutmålet. Att ha mål är fantastiskt och ett måste i livet, men det är de små stegen på vägen som kommer att ta dig dit: D

Vecka 3 har lagt till en till dag till mitt träningsprogram, gick det från 4 till 5 dagar. Jag märkte inte det när jag valde det. Och efter två veckor till kommer det att läggas till ytterligare en dag, sex dagar i veckan för de återstående 8 veckorna. Wow jag gick från knappt tränar till 4 nu 5 och snart 6 PHEW hahaha CRAZY!!! Men jag ser fram emot att se resultatet och att bli starkare och tränad 😀 : D : D

Dag 1 Vecka 3 Ben dag!!!

• Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
• Wide Stance Barbell Squat: 15kg x 12, 10kg x 12, 10kg x 12
• Barbell Lunge: 5kg x 18, 5kg x 12, 5kg x 12
• Kettlebell One-legged Deadlift: 6kg x 20, 6kg x 12
• Seated Leg Curls: 15kg x 12 x 3

Whole30 Dag 22

• Pre-Träning Frukost: Leftover Coconut lax räkor pasta sauterad med spenat, 2 ägg och en grön smoothie
• Efter träning Lunch: Stekt Sötpotatis medaljonger, stekt zucchini och lövbiff.
• Snack inte på bilden: Coco Hallonsmoothie, blodapelsin och ett äpple
• Sen Middag: Strimlad stekt sweetpotato, korv länkar, äggröra, surkål och en sallad.

Behöver äta mer hahaha wowza!

God natt

 

Week 2 Day 4, Whole30 Day 21DONE!!!!

Feeling fantastisic today 🙂 Im loving my new lifestyle. ..it is the 1st time i am actually not getting sick and following through with working out. I think a big part of me not getting sick is due to the change i have done in the food departement. Since gluten is really making me sick i am really staying away from it. I am happy i tried paleo. It has changed my life! Doing this Whole30 challenge is really helping me to get better.

Today was week 2 day 4 Shoulders and abs. Was really tired after my workout today 😀 i will for sure be sore tomorrow.

This is what i did:

• Seated Dumbbell Press: 3kg x 12, 3kg x 12, 3kg x 20
• Dumbbell Straight-Arm Front Delt Raise to a t: 2kg x 12, 2kg x 15, 2kg x 20
• Side Lateral Raise: 2kg x 12, 3kg x 12, 2kg x 12
• Seated Bent-Over Rear Delt Raise: 2kg x 11, 1kg x 12, 1kg x 12
• Excercise Ball Crunch: 12 x 3
• Air Bike: 24 x 3
• Plank (added this to my workout plan): 38 sec & 30 sec

Whole30 day 21

Pre-Workout Breakfast – Scrambled eggs, lamb salami, avocado and a green tropical smoothie (recept nedan)
Post-Workout Lunch – Carrot Parshnip puré and pan fried salmon with sauteed spinich mushrooms
Dinner – Shrimp, spinich mushroom omilet with a side of coco smoothie and blood orange
Snack – Sliced banana sprinkeld with cinnamon and nuts drizzled with olive oil, sea salt and chili pepper

Coconut salmon shrimp pasta Recipe:

• 1 salmon
• 3/4 cup prawns
• 1/2 onion
• 3-4 garlic cloves
• 1 can coconut milk
• 2-4 tsp coconut flour
• 1 tsp curry powder
• 1 tsp cummin
• 1 tsp tumeric
• Salt and pepper to taste

How to:

1. Cut salmon into small chuncks and fry till done.
2. Remove from pan and add coconut milk and stirr
3. Add all the seasonings and coconut flour to thicken the sause.
4. Add shrimp and the salmon back let simmer for 5 minutes
5. Make zucchini pasta by using a peeler
6. Sautee the zucchini
7. Ready to eat 😀

 

 Choco Banana coconut icecream and oven roasted nuts recipe:

Icecream

• 1 frozen banana
• 1/2 cup coconut milk
• 2-4 tbsp cacao (depending on what you like)
• 1 tsp cacao nibs

Blend it all. Place in a serving bowl and add toppings. I used sea salt chunks and coconut chips

Oven roasted nuts:

• Use any type of nuts you like
• Salt
• A little water

1. Put oven on 400f
2. Place the nuts in an oven save dish
3. Sprinkle with water and season with salt
4. Stirr after 5 minutes, add another 5 minutes or til golden brown

 

Green Tropical Smoothie Recipe:

• 1/2 avocado
• Hand full of spinach
• 1/2 cup pineapple
• 1/2 cup raspberry
• A few raw almonds
• 1 tsp crushed flax seeds
• 1 cup water

Blend and enjoy the tropics!

Whole30 Day 19 & 20 completed!

Hiiiiiiiiiiiiiiiiiiii been working 2 long days, so I have cooked quite a bit. I need a lot of food at work and I love to eat hahahaha. I am tired but feeling great 🙂 I have 2 new recipes below 😀

Svenska längre ner

Here is what I ate:

Whole30 Day 19

 

• Breakfast 1 – Bacon, scrambled eggs and a purple veggie smoothie
• Breakfast 2 – Coco smoothie and soft boiled eggs
• Lunch – Crock pot chicken (recipe below) with oven baked sweet potato and sauteed spinach muchrooms
• Dinner – Crock pot chicken with a huge salad
• Evening Snack – Lamb salami with scrambled eggs and saurkraut

Whole30 Day 20

 

• Breakfast 1 – Scrambled eggs with Lamb salami, spinach, red bell pepper and avocado
• Breakfast 2 – Tropics smoothie (recipe below) and egg
• Lunch – Coconut salmon shrimp pasta (will post recipe tomorrow) topped with salad and avocado
• Dinner – Crock pot chicken with red veggie sause and oven baked sweet potato
• Evening snack – Choco Banana coconut icecream and oven roasted nuts (will post recipe tomorrow)

Crock Pot Chicken recipe:

Excited to use my new crock pot. Its my second time 😀

• 1 whole chicken
• 1 cup Olive oil
• 3-4 garlic cloves
• 1 tsp salt
• 1 tsp pepper
• 1/4 tsp chili pepper
• 1/2 tsp cumin

1. Rince and pat dry the chicken.
2. Mix all the ingredients except the chicken.
3. Rub a little salt and pepper on the chicken then rub the olive oil mixture all over and under the skin where possible
4. Put in a tight back and pour what’s left of the olive oil mixture in the bag and seal.
5. Let marinate for at least 8 hours, prefferably over night.
6. Put the chicken in the crock pot, put it on low for 6-8 hours. I had mine for 8 hours overnight

Enjoy!!!

 

Tropics Smoothie Recipe: Not the prettiest picture but super delicious

• 1/2 can coconut milk
• 1 banana
• 1 cup pineapple, mango, physalis and raspberry
• 1 tsp flax seeds
• A few walnuts

Blend and enjoy oh so yummy tropics

 

Swedish

Hiiiiiiiiiiiiiiiiiiii jobbat två långa dagar, så jag har lagat en massa mat. Jag behöver en hel del mat på jobbet och jag älskar att äta hahahaha. Jag är trött men mår bra 🙂 Jag har 2 nya recept nedan 😀

Här är vad jag åt:

Whole30 Dag 19

• Frukost 1 – Bacon, äggröra och en lila grön smoothie
• Frukost 2 – Coco smoothie och mjuk kokta ägg
• Lunch – Crok pot kyckling (recept nedan) med ugnsbakad sötpotatis och sauterad spenat champinjoner
• Middag – Crock pot kyckling med en stor sallad
• Afton Snack – Lamm salami med äggröra och sauerkraut

Whole30 Dag 20

• Frukost 1 – Äggröra med Lamm salami, spenat, röda paprika och avokado
• Frukost 2 – Tropics smoothie (recept nedan) och ägg
• Lunch – Kokos lax räk pasta (kommer att lägga upp recept i morgon) toppad med sallad och avokado
• Middag – Crock pot kyckling med röd grönskas sås och ugnsbakad sötpotatis
• Kvällsmål – Choco Banan kokos glass och ugn rostade nötter (kommer att lägga upp recept i morgon)

Crock Pot kyckling recept:

Det är kul att använda min nya crock pot gryta, 2a gången nu 🙂

• 1 hel kyckling
• 2 dl olivolja
• 3-4 vitlöksklyftor
• 1 tsk salt
• 1 tsk peppar
• 1/4 tsk chilipeppar
• 1/2 tsk kummin

1. Skölj och torka kycklingen.
2. Blanda alla ingredienser utom kycklingen.
3. Gnid lite salt och peppar på kycklingen sedan gnugga olivolja blandningen över och under huden där det är möjligt.
4. Lägg kycklingen i en påse och häll det som är kvar av olivoljeblandningen i påsen och förslut.
5. Låt marinera i minst 8 timmar, bäst över natten.
6. Placera kycklingen i crock pott grytan, satte den på låg i 6-8 timmar. Jag hade min i 8 timmar under natten.

Njut!

 

Tropisk smoothie Recept:

• 1/2 burk kokosmjölk
• 1 banan
• 1 kopp ananas, mango, physalis och hallon
• 1 tsk linfrön
• Några valnötter

Blanda och njut oh så smaskiga tropikerna

 

Day 3 Week 2 Leg Day & Whole30 day 17 & 18

Feeling good 🙂 leg day done before i went to work today. It is fun to go to the gym. I may not have the energy level i want. But i still go and do my workout. In most of the exercises i lifted a little more then last week. Being careful to not put on too much weight. But wiiiiiiii im excited! It feels good to create a healthy habit. Yay me!!!!! Everyday is a new day and what i do with it will decide my future 🙂

Yesterday I had dinner at TGI Fridays with 2 friends of mine, Josephine and Nadja. It was great! I love spending quality time with friends! Me and Josephine bought china red lipstick so we put it on to see how it looked on us. And we loved it 😀 What do you think?

Week 2 day 3 Leg/ Claf day

Legs/ Calves

• Leg Press: 10kg x 12, 10kg x 12, 15kg x 12
• Leg Extensions: 10kg x 12, 10kg x 12, 15kg x 12
• Wide Stance Barbell Squat: 10kg x 12, 10kg x 12, 15kg x 12
• Seated Leg Curl: 15kg x 12, 20kg x 12, 20kg x 12
• Standing Calves Raises: 15kg x 12, 15kg x 12, 15kg x 12, 15kg x 12, 20kg x 12
• Said Seated Calves Raises in the program, but my gym dong have that machine so I used another Calves machine: 10kg x 12, 15kg x 12, 20kg x 15
• Thigh Abductor (I added this one to the program): 15kg x 12, 15kg x 12, 20kg x 12

Whole30 day 17

• Brunch: Avocado tropical raspberry yogurt (recipe below) topped with physalis, nuts and seeds + 2 soft boiled eggs and a cup of tea
• Dinner: Pommegranate Mustard Salmon Salad from TGI Fridays
• Evening Snack: Half sweetpotato topped with cinnamon, cacao nibs and coconut chips and an egg

Whole30 day 18

I took an extra shift at work today. Only 5 hours, but we dont get a brake when we work 5 hours or less. So i have to bring something easy and quick to eat.

• Pre-Workout Breakfast: Sweet and Savory egg muffins with avocado mash
• Post-Workout Lunch: Sweetpotato tuna cakes and steemed broccoli
• Dinner Snack: Coco Smoothie with 2 eggs
• Evening Snack: Banana almond butter stacks sprinkeld with raw cacao and coconut shreds

Avocado Tropical Raspberry Yogurt

 

Found a similar recipe on instagram and here is the original recipe

 

 

Ingredients:

• 1 avocado
• 1 cup mango, pinapple, raspberry, physalis

Blend and enjoy!

Good night sweet dreams

Day 2, Week 2! Whole30 Day 16 done!!!

Today started out so so..didn’t sleep well. I went to the gym and it felt good. However my wrists started to hurt. So i had to lower the weights, no fun. But i have to be patience and have to focus on strengthening them. I am determined 🙂

This evening i went to Leadership Bootcamp my church Hillsong Stockholm is having.  WOW it was amazing and what ever negative feelings i had before went away. It was uplifting and informative. Love it  😀 so now i have lots of energy hahaha and i feel fantastic!

Week 2, Day 2 of the #dmotiv8or challenge back/ biceps day!
It went well excep i had to lower the weights some  😦 I also added a lower back excersice. It felt like my back was on fire hahaha doing that excercise. So great. I will and I am getting stronger day by day. My weights overall was a little more than last week, eventhough my wrists was hurting!

Here is what I did

• 5 minute running warmup
• Wide-Grip Lat Pulldown: 20kg x 12, 25kg x 10, 20kg x 12
• One-Arm Dumbbell Row (on each side): 4kg x 12, 4kg x 12, 5kg x 12, 6kg x 12
• Seated Cable Rows: 15kg x 12, 15kg x 12, 10kg x 12 (this is where my right wrist started hurthing)
• Underhand Cable Pulldowns: 20kg x 12, 20kg x 12, 25kg x 12 (here my left wrist started to hurt)
• Dumbbell Alternate Bicep Curl: 5kg x 12, 4kg x 12, 4kg x 12 (left wrist was hurting)
• One Arm Dumbblell Preacher Curl (on each side): 3kg x 12, 3kg x 12, 3kg x 12 (left writs hurting)
• Standing Biceps Cable Curl: 2.5kg x 12, 5kg x 12, 5kg x 12
• Hyperextensions (Back Extensions): 10, 7, 10

 

Whole30 Day 16 completed!

I slept in so I had late breakfast, went to the gym and had late lunch. I only had a smoothie and pear for dinner at the Leadership Bootcamp. I was hungry on my way home so I ate some nuts, not in picture. And I was stil hungry when I got home so I made some late evening snack.

 

Yummy yummy in my tummy hihihi

• Pre-Workout Breakfast: 2 scrambled eggs, bacon, persimmon and a carrot red orange smoothie
• Post-Workout Lunch: Oven baked salmon, sweetpotato mash with spinach salad
• Light dinner: Coco smoothie and a pear
• Late evening snack: 2 scrambled eggs, physalis, banana dusted with cinamon and shredded coconut

Good night everyone, hope you had a fantastic day 😀

Week 2 Day 1!!!!! Whole30 Day 14 & 15….

Last week was up and down, but I pushed through it! It ended great was volunteering at church yesterday and had lunch with friends 🙂 Now its a new week and I have more energy 😀 Excited!!!!!! This is week 2 of my fitness challenge wooooooo! Day 1 completed 😀 I am proud of myself. I’m doing it one step at the time.

I did chest & triceps today, I upped some of the weights!!!!! Fantastic!

My exercises:

• 5 minute warmup run on the treadmill
• Pushups: 15 x 3 (I modified these to wall pushups standing on my toes. I have problems with my wrists, they are too week at the moment)
• Dumbell Bench Press. 3kg x 12, 4kg x 12, 4kg x 12
• Flat Bench Dumbbell Flyer: 3kg x 12, 4kg x 12, 4kg x 12
• Pushups: 15 x 3, same as before
• Standing Dumbbell Triceps Extension: 4kg x 12, 4kg x 12, 4kg x 12
• Triceps Pushdowns: 10kg x 12, 7.5kg x 12, 7.5kg x 12
• 5 minute run on the treadmill
• Stretching

Whole30 Day 14…I’m still eating lighter foods and smoothies, dried apricots, dried figs to help with my digestion.

Not in order in the picture 🙂

• Breakfast: Pear Creamsicle Smoothie and 2 eggs
• Lunch: Tuna salad at Vapianos restaurant, really good and great company
• Light Dinner: 1 Sweetpotato and blueberry chia smoothie
• Evening snack: Banana slices dusted with cinnamon with dried apricots, dried figs, nuts & coconut chips

Whole30 Day 15 still modified 🙂 I forgot to take a picture of my lunch today hihihi :O

• Pre-Workout Breakfast: Shrimp, mushroom, spinach scramble with Pear creamsicle smoothie
• Post-Workout Lunch: Oven baked Sweetpotato with minute stake and a salad
• Dinner: Spinach salad, grilled zucchini and oven baked salmon
• Evening Snack: Blueberry coconut chia smoothie topped with banana sprinkeld with raw cacao and cinnamon

Bom done!

Day 4, Week 1 DONE!!! Whole30 day 13!

Week 1 done, 11 weeks to go of my fitness challenge. Excited to see the progress in my body! This week was good got all 4 workouts in, my energy has been low so it has been a little bit of a challenge. But I pushed through it. Part of me feeling sluggish is digestive track issues. They got bad this week, so yesterday it got really bad to the point I was not hungry at all. So after work I stopped by the store to pick up some food to help alleviate the problem. Carrot, pear and pinapple juice are all great for the belly. So I decided to make a smoothie of the 3 ingredients yesterday. Thats what I had for breakfast and lunch too today, with my blueberry chia smoothie. And I feel much better, I actually ate some real food for dinner today. I am going to get some digestive enzyme supplements to help with healing my gut. Here is a great page to read about it http://whole9life.com/2012/09/digestive-enzymes-101/

I worked out at home in out little gym today, was busy during the day and I didn’t realise that the gym close at 5 pm. I decided that its not going to stop me from working out. So I did it at home. Only have 1 kg weights, but that perfect for most of the shoulder exercises i did.

Day 4 workout Shoulders/ Abs

• Seated Dumbbell Press: 1kg x 12, 1kg x 12, 1kg x 20
• Dumbbell Straight-Arm Front Delt Raise to a t: 1kg x 12, 1 kg x 15, 1kg x 20
• Side Lateral Raise: 1kg x 12, 1kg x 12, 1kg x 12
• Seated Bent-Over Rear Delt Raise: 1kg x 12, 1kg x 12, 1kg x 12
• Excercise Ball Crunch: 12 x 3
• Air Bike: 12, 20, 30

 

Whole30 Day 13 modified because of digestive track issues.

• Breakfast – Pear Creamsicle Smoothie and blueberry chia smoothie with a sice of dried organic figs and apricots.
• Lunch – A little bit of shrimp, mushrooms, garlic, spinach egg scramble & Pear Creamsicle Smoothie
• Dinner: Oven baked sweetpotato with 1 chicken sausage topped with mustard, spinach and sauerkraut.

Feeling better 😀 Time to go to bed!

 

 

 

Whole30 day 8 and 12 week fitness challenge day 1 DONE!

YYaaayyyy today I started my 12 week fitness challenge, I didn’t have a lot of energy after work. But I went and completed my day 1 which included Chest/ Triceps. I guess my biceps wanted to play too because they are sore hihihi. I am doing Jamie Eason’s Livefit Trainer Program from http://www.bodybuilding.com. I created a free bodyspace account to get access to all these free programs, also to track my progress. It is easier to stay on track when you can follow your progress.

At the gym today 🙂 I will get fit!

My exercises:

• 10 minute warmup on the treadmill
• Pushups: 12 x 3 (I modified these to wall pushups standing on my toes. I have problems with my wrists, they are too week at the moment)
• Dumbell Bench Press. 2kg x 12, 2kg x 12, 3kg x 12
• Flat Bench Cable Flyers: 5kg x 12, 3 sets
• Pushups: 12 x 3, same as before
• Standing Dumbbell Triceps Extension: 3kg x 12, 4kg x 12, 4kg x 12
• Triceps Pushdowns: 10kg x 10, 5kg x 12, 10kg x 12
• 10 minute on the treadmill
• Stretching

After the gym I came home and drank a lot of water close to 2 liters (about 1/2 gallon). I needed to replenish 😀 I added frozen raspberries and pinapple chunks to make some extra yummy water.

My Whole30 was easy today. I ate some good food 🙂 I forgot to take a picture of my first meal today. I wasn’t that hungry after my post gym meal so I decided to eat something lighter.

 

• Breakfast 1 – Oven baked Sweetpotato, 2 fried eggs and 1/2 avocado.
• Breakfast 2 – Banana slices, apple bits sprinkeld with cinnamon and 1 boild egg.
• Lunch – Bolognese sauce stuffed bellpepper with a spinach salad
• Post – Workout meal – Sweetpotato tuna cakes & 1 egg (recipe below)
• Evening Snack – Banana slices sprinkeld with cinnamon and coconut flakes, topped with raspberries, blackberries, blueberries, almonds, walnuts, cacao nibs and coconut cream.

Sweetpotato Tuna Cakes

• 1 medium size oven baked sweetpotato
• 1 can tuna
• 1 egg
• 1/4 cup red bellpeppers
• 1 tsp Lemon Zest
• 1 tsp Parsley
• Salt
• Pepper
• Chili pepper

Mix it all together and fry it in a pan 🙂 Sooooooooo delicious!

Good night

Awesome day 7 of my Whole30 challenge!!!

My day started early I was at church serving from 7.30 to about 14.15, I am tired now since I only slept for about 3 hours. But I love my church Hillsong Stockholm and I love spending time there 🙂 When I got home I cooked for tomorrow, I have an early day at work start at 6. Straight after work I will to the GYM I am starting my #dmotiv8orchallenge a 12 week fitness challenge. It actually started on the 6th, but lucky me it was a warm up week. Since I got sick and was not able to go to the gym. Tomorrow I will be there and I am excited!!!!!!!

Here are my before pictures taken on the 5th

 

Day 7! Todays food was yummy! 

 

Both breakfast and Lunch was eaten on the go!

• Breakfast – 3 different kinds of egg muffins (recipe below), 1/2 avocado and a banana
• Lunch – Sweetpotato tuna cakes & 1 egg (recipe will be posted tomorrow)
• Dinner –  Oven baked Sweetpotato, saussage links, saurkraut and a salad.

I made these very easy egg muffins yesterday to take with me as an on the go breakfast. I decided to do 2 different flavors. One with veggies/ chicken and the other with apple/cinnamon

Recipe: Egg muffins

Veggie/Chicken

• Egg
• Spinach
• Red bellpepper
• Parsely
• Chicken
• Salt
• Pepper
• Paprika powder
• Garlic powder
• Chili powder
• Cayenne powder

Apple/Cinnamon

• Egg
• Apple
• Shredded coconut
• Cinnamon
• Salt
• Chili powder
• If you are not doing a whole30 or a 21SDS then you can add honey or maple syrup for a sweetner

How to

Add the veggies/ chicken or apple/ coconut and dust with cinnamon to muffin thins. I used cilicone molds

Then you can either mix all the eggs for the veggie or the apple muffins together with the seasonings or do it individually. Or do mix one egg at the time with the seasoning,  it takes 1 egg per muffin. Carefully mix each little muffin mold to make sure the egg mixture goes all arround.

Put in oven at 350f or 175c and coock for 18-20 minutes. They will swell upp a lot, but will sink down when cooling.

 

Finished product

 

 

These muffins can me made with soooo many ingredients. It is endlessly only your imagination can stop you 😀

Good NIght!

Doing a 12 week fitness challenge and a Whole30! My Pre Workout Smoothie recipe!

Had a great day and lots of energy thanks to my workout today 😀

I’m starting off the new year working out. I have been going regularly for the past 2 month and I am really happy about that. Robin Dorvil https://www.facebook.com/robins.dorvil?fref=ts or dmotiv8or on instagram is doing the Dmotiv8orChallenge. It is a 12 week challenge starting on monday the 6th. Here is the official challenge https://www.facebook.com/photo.php?fbid=10152101887560817&set=a.10150095001085817.271881.672615816&type=1&theater    You have 7 days to get ready mentally. Lets gooooo people, lets get fit!

I will also do a Whole30 along side with it. I’m really excited. http://www.whole9life.com/2013/08/the-whole30-program/ I have done it twice this year it was great, I have been eating a lot of foods I shouldn’t have lately. Especially now during the holidays and I feel the side effects it is having on me. So I am starting off the new year kicking butt. There is a lot of great Whole30 recipies out there, you can google them. I will be posting as much as possible.

Before my workout this moring I had a mmmm yummy smoothie. It is really important to eat before woking out to fuel the body with nutrients. I tend to choose a smoothie in the mornings because you only need 45 min to 1 hour to digest. It is always better to eat a full breakfast. However you need about 2 hours to digest before working out.

Pre Workout Nutty Chocolate Smootihe 😀

Recipe:

• 1 banana
• 1 cup creemy coconut milk
• 2 tbsp raw cacao
• 1 tsp cacao nibs
• 1 tbsp almond butter
• 1 tsp hemp protein
• 1 tsp green superfood
• 1/2 cup water

Blend and enjoy!

At the gym wearing one of my new tops 🙂

For my post work out/ lunch and dinner I had x-mas left overs ‘mix in a pan’ or pytt i panna like we call it in sweden. I had potato, sweet potato, brussel sprouts, sausage, meatballs, kale and some seasonings. It was yummy and I got really full 🙂

Its really late now and I’m falling asleep waiting for my friend to skype me from LA zzzzzzz. Well good night.

Green Pineapple Smoothie + This is Christmas Show. Pics from my lovely sunday!

Had a fantastic day today. Started the day with a really tasty Pineapple Green Smoothie. Then by 11 went to the gym and had a cardio/ streching day. It felt great, and it was the 4th time this week I worked out 😀 After the gym came home and cooked some yummy foods to eat, before I got ready to go to see This is Christmas show that my church Hillsong Stockholm produced.

My morning pre-workout smoothie. I love these great smoothies so scrumptious and easy to make before the gym.

 

Green Pineapple Smoothie

Recipe:

• Hand full of spinach
• 1 small banana
• 1/2 cup pineapple
• 1 tbsp shredded coconut
• 10 almonds
• 1 tsp green superfood
• 1 tsp hempprotein
• 1/2 cup almond milk
• 1/2 cup water

Directions:

Blend all together in a mixer well and enjoy!!!!!

Gym Selfies ;D

My post-workout meal it consisted of oven baked sweet potato, egg, tuna cakes topped with tomato spinach sauce, sauerkraut and some fresh spinach. Yum yum yum!

 

I was really excited to see the x-mas show and I’m happy we came early. We were there 1 hour before the show started. Lucky us we were at the up front of the line, looking at the picture the line was looonnng. It was about 2000 people there. The show was magnificent and the vocals WOW, we have some really fantasticly talented people in my church. Hillsong Stockholm ❤ I loved loved loved the show!!!!!!

          

After we went to eat some food at Orkidé Thai Restaurant. I had a cheat day and mmmm it was really good! We all ordered the special plate with desert.

Me, Nadja and my mom ❤ Awesome day!!!!