Living the good life, the healthy way


Published 2014-09-25 21:40:36 i Living life, Workout,

I went to crossfit at another gym today. A real crossfit box to be precise. For those of you who don't know, crossfit is a unique concept developed by a man called Greg Glassman. Crossfit is meant to be a generally life strengthening workout and combines elements of olympic lifting, weightlifting, gymnastics and sprints. The focus isn't to "sculpt" your body, but to increase your body's performance, strength and endurance. And because it is a concept in itself, the creator doesn't want just anybody to be able to run crossfit classes. You have to take special instructing classes and the gym wanting to hold crossfit classes need to be part of the affiliation. 
Anyway. It was fun! Basically the same as the other x-fit classes I've been to, but this gym had it's own designated space for crossfit (the "box") and much more gear. I enjoyed it :) Can't start paying for another gym membership though, but I've been invited to come and train with them every once in a while anyway if I want to :)

rörelse - movement

Published 2014-09-23 10:08:51 i Wellness and health, Workout,

att röra på sig och äta nyttigt generellt har blivit en naturlig del av mitt liv. äntligen måste jag tillägga. det var länge länge som det inte var så, och inte förrän jag var 22 tog jag tag i hälsan och förändrade mitt liv. sedan dess har det gått upp och ner, men jag har i alla fall hållt en häslosam vikt och tänket kring vad som bör åka ner i kroppen mer ofta än inte har funnits kvar. sedan 2012 har dock hälsan varit i fokus och jag skulle inte för mitt liv vilja lägga av med träningen. kanske ändra upplägg, kanske ändra spår, ändra fokus, men inte lägga av. jag mår för bra av att röra på mig för att vilja sluta.
veckans träningsplan är som följer:
måndag: vila
tisdag: crossfit
onsdag: lågpulsträning, typ lätt löpning
torsdag: yoga
fredag: crossfit
lördag: hugga träd i mammas trädgård (om vädret tillåter)
söndag: vila/långpromenad
jag vill få in rörelse varje dag. utav träningspassen i en vecka är det endast 2 pass som är riktigt "hårda" och intensiva och det är crossfitpassen. lågpulsträning och flexibilitet är också viktigt för hälsan och en frisk och glad kropp. trädhuggning blir en bonus, hehe. annars blir det något lågpulspass där istället.
to exercise and move hasn't always been a natural part of my life, but when i was 22 i decided to make a change, and i haven't regretted it one single time, ever. nowadays i don't think i'd be very happy if i went without exercise for a longer period of time. even if it is just getting out on the bike, or going for a walk. being completely sedentary makes me crawl up the walls. i don't ever want to stop moving..
the weekly plan goes as follows:
monday: rest
tuesday: crossfit
wednesday: aerob training, for example light running for a longer period of time.
thursday: yoga
friday: crossfit
saturday: wood chopping (if the weather allows)
sunday: powerwalk/rest
2 superintense workouts and the rest with focus on aerob, low impact, fleixibility. to keep my body strong, happy and healthy.

fit for life

Published 2014-09-04 14:42:56 i Living life, Workout,

i know it's a trend but i can understand why. i can see why so many fall in love with this sort of exercise. a high intensive work out that leaves you sweaty and out of breath but is always variable and never leaves you bored of your workouts.
crossfit is a form of training that had been developed mostly from weightlifting and gymnastics. it is meant to be an overall form of training, making you strong and fit for everyday life. it focuses both on strentgh, agility and cardio - perhaps not enough on endurance and flexibility. but those two are easy to add in to your routine with some yoga/stretching and long distance cardio sessions like running, swimming, cycling or rowing at a steady pace.
my back has suffered recently from unnkown reasons. throughout spring i trained crossfit twice a week and something else a third time almost every week. i felt strong and could feel how much better my body got at handling different situations. but i also got stiffer. my spine felt stiff and i didnt feel flexible at all. in june i really hurt my lower back one day when i was training with mum. just a simple kettlebell swing and "pang!" i couldn't move. went to the chiropractor who said my spine was completely locked. she adjusted my lower back, between my shoulders and also my neck. i suddenly felt as if i was walking on clouds.
im not sure why i have all of a sudden gotten these problems, but i have a slight suspicions it has to do with my training. i love weightlifting and it make me feel confident and empowered, but i need to make sure i warm up properly, and also do alot of stretching it appeares.
Im still struggling with my lower back, my muscles there tend to tense up and cramp and it is very uncomfortable. so at the moment i have to put the heavy weights aside and train my form more than anything. i want to be fit for life. not crumbling to pieces.
today i plan to do this workout:
warm-up run 1,5 km at 9 km/hour
set timer to 14 mins and do
1200 meter run afap
and then for the remaining time 40 double unders (skipping) and 10 push-ups
after this i will do every minute on the minute for 10 minutes:
3 squat cleans (with no weights on bar)
and the finish with core to stabilise and strentghen back and stomach:
30 sec plank on each side and middle x 4

A quick workout to do at home

Published 2014-07-15 15:05:52 i Workout,

I didn't have time for the gym this morning so I decided to do two quick circuit workouts that really left me sweaty and worked my whole body.
I started by doing a warm up consisting of airsquats at different tempos for about 3 minutes.
Then I set my timer for 10 minutes and did as many reps as possible of:
10 push-ups
15 airsquats
20 ab exercises (sit-ups, crunches, mountainclimbers, I varied)
After that I set my timer for 8 minutes and did as many reps as possible of:
5 burpess
10 lunges
15 back raises
21 minutes in total and a complete full body workout.

my first 5 km race

Published 2014-05-07 14:30:27 i Living life, Workout,

I ran 5 kms in 30:28 minutes! My best time ever. I haven't been very consistent with my running, or my training lately at all and it pleases me that I managed to break my own record (I think the best I've done for 5 km before has been around 33-34 minutes). I think my focus on high intensive strength training has helped me develop both muscle strength and cardio, so even though my running has been set aside, I could perform quite well.
It does, however, inspire me to be able to run even faster. Can I do it in less than 30 minutes? Can I do it in less than 25? Can I run 10 kms? I've never ran farther than 6 kms before. There are so many challenges to be taken on, and I want to achieve them, I want to improve and I want to move forward.
At the start of 2014 I made a goals list and it is a good list. But I wish to change the "no results" bit into, not so much results, but rather things I want to be able to do - to train for.
I want to be able to...
- do 1 pull-up without any resistance bands.
- to hold an armstand for more than 30 seconds.
- to run 5 kms in less than 30 minutes.
- to balance my body in different poses.
- to run 10 kms.

eat sleep train repeat

Published 2014-04-19 09:35:38 i Workout,

Yesterday's workout was my first "home-made" crossfit workout. 
I started by warming up on the treadmill for 10 minutes. Did some movement warm-up and then got going with my "stations". The first is a "half Cindy". Amrap means "as many reps/rounds as possible" - so I basically did 5 pull-ups, 10 push-ups and 15 airsquats continuosly for 10 minutes (a whole Cindy is 20 minutes). Managed 5 ½ rounds. Last time I did a full Cindy I managed 11½ I guess there is no major improvement in speed. However, I can now do push-ups and pull-ups much better, so that is good!
The gym was really full yesterday, so all the weightlifting stations were full when I had finished my half Cindy, so I did the third "station" here. 3 minutes of doing 15 lunges and 15 sit-ups continuosly, rest 1½ minutes and 3 min work etc (3 times). Ouch my tummy! Not ideal, since I don't want my core to be tired for the weight lifting. 
Third station, weights. I actually increased number of reps here, because I am still a little scared of putting too much weight on and hurting myself. So:
Squats: 5 reps with 35 kgs
5 reps with 40 kgs
8 reps with 40 kgs
Overhead press: 
3 reps 15 kgs
3 reps with 20 kgs
1 rep with 24 kgs (then failed second rep, so took off 4 kgs)
3 reps with 20 kgs
Deadlift: 5 reps with 35 kgs
3 reps with 45 kgs
5 reps 45 kgs

My training at the moment

Published 2014-03-04 11:20:07 i Living life, Workout,

I am really enjoying my workouts at the moment. I feel that I am getting stronger and my endurance and stamina is just increasing each week. It feels amazing. Cross fit is alot of fun too, very social and even though it is hard I never feel like I need to push myself more than I am able to.
Last weeks training looked like this:
Monday: Active rest (just riding my bike to and from work).
Tuesday: Body Balance (a mix of pilates and yoga) + Cross fit, and riding the bike to and from work.
Wednesday: Rest
Thursday: 3 km run, strength training for legs and abs + riding the bike.
Friday:  Rest
Saturday: Body Pump (full body strength training).
Sunday: Sh'Bam (an hour of dancing).
This week I am planning following:
Monday: Active rest (40 minutes of yoga).
Tuesday: Cross fit + riding the bike.
Wednesday: Running 5 km (?) and bike ride.
Thursday: Running 3 km + strength training.
Friday: Active rest, just bike ride.
Saturday: Running 6 km.
Sunday: Strength training.
The plan may change of course depending on what I/we decide to do during the week! But I enjoy doing something active everyday, it brings me so much energy!

Fitness goals of 2014

Published 2014-01-07 22:46:47 i Living life, Wellness and health, Workout,

As a little continuation on the previous post, here are my fitness related goals of 2014:

- to get fit again (do at least 3 workouts a week, but prefeably 4-5)

- my main fitness focus will be to gain muscle mass and increase cardio.

- no stressing about results though, as I know it fucks up my mental state. Just focus on progress, no matter how slow or fast, big or small.

- hopefully run my first race (5-10kms) together with my friend - running here I come!

- to try and eat mainly clean food and less grains, sugar etc. I've already been through this. I have no restrictions on my diet though, since it's just silly and stupid and makes me miserable about life. 


Simple and easy goals - focusing on health, rather than fitness I guess :)

Tuna and prawn "bolognese"

Published 2013-02-05 21:07:28 i Dinners, Fish, Workout,

Had a good session at the gym. Began with running for 20 minutes. I'm not the fastest runner but I managed 3 km. I could have kept on going, and was in a good form, but it was so HOT in the gym today. Lots of people there and I was struggling a little, hehe. Then continued with arms and shoulders, finishing off with tummy muscles and last some stretching. Was there an hour in total. Good!
Came home and cooked a lovely dinner consisting of tuna and prawn "bolognese", with fresh lemon fettucini. It was really tasty, even though white pasta isn't the healhtiest option. 
Recipe for three:
  • ½ onion
  • ½ fennel
  • 1 whole red bell pepper
  • 1 clove of garlic
  • 1 can of crushed tomatoes (400gr)
  • 1 can of tuna in water
  • about 2 dl of prawns
  • 1 vegetbale or fish stock cube (of good quality), terragon, black pepper, maybe salt, depending on your stock.
Fry the chopped onion and garlic with a little bit of rapeseed oil/olive oil. Add tomatoes, chopped fennel, chopped pepper, seasonings and let it simmer while the water for your pasta is warming up to boil. Add tuna. When the water for your pasts is boiling, add the pasta to it. Add prawns to the sauce. Serve. (Fresh pasta boild for only 2-3 mins, so if you use ordinary pasts time it all well, don't add prawns until 2 minutes before serving).
Stek lök, vitlök i lite olja. Häll på en burk krossade tomater och lägg i hackad paprika och fänkål. Krydda med buljong, dragon och peppar och låt sjuda medans pastavattnet kokar upp. Lägg i tonfisken. När vattnet kokar lägg ner pastan däri och lägg i räkorna i pastsåsen. Anpassa såklart tiden efter vilken pasta du har, men lägg i räkorna tidigast 2 minuter innan servering, de blir sega om de får koka för länge.

Lovely Saturday

Published 2013-02-02 14:13:56 i Living life, Workout,

My body is full of happy endorphins at the moment! I met mum by the gym at 12 lunch time, we went for a 15 minute walk around the block because the sun is shining and it's lovely outside. After that we went into the gym and I did 10 minute warm up on the treadmill at a slow pace of 8 km/hour. Then I did several exercises for legs, bum and abs, including squats, squat holds (4x30 seconds), lunges and russian twists, plank and regular sit ups. Finished of the session with a 12 minute intervall session on the treadmill with alternating 60 seconds of a pace at 9 km/hour and 40 seconds of 12 km/hour. Felt really good! Cycling home and can conclude that I've been physically active for about 2 hours, awesome!
Now: shower, dress and off out for chinese with dad and his wife, her son and my sister+boyfriend. Hope you all have an equally nice Saturday! :)


Published 2013-01-22 20:59:58 i Living life, Snacks, Workout,

Went dancing at the gym this evening with mum and loaded up with some energy with a bowl of blood orange, mango, cottage cheese topped with some raisins and nuts. Dancing was fun, but not a very hard workout. I am planning to go to the gym tomorrow and do some leg, stomach and back strength.
Otherwise? Been writing my cover letter for a career counselor vacancy and need to plan the group counseling session I will have on Thursday. Tomorrow is a long day, so I don't think I will want to do it then, but we will see...
Laddade upp inför Zumban med keso, blodapelson och mango. Dansen var kul, men blev inte så svett. Planerar ett gymbesök imorgon, med fokus på ben, mage och ryggstyrka. I övrigt har jag skrivit mitt personliga brev för en SYV tjänst och bör planera ett gruppvägledningspass jag ska ha på torsdag...Vi får se hur det blir med det :)

Bike is here

Published 2013-01-09 21:41:52 i Living life, Workout,

Today we got our exercise bike, weeeiiiihoooo! There was a slight misunderstanding with the delivery though, as I thought I could pay with my card, and apparantly I couldn't. So in the end I had to have a lift with the DHL guy down to where the cashpoint was to get out enough money. Haha, not everyday I get to ride in a big truck. Then we spent about 2,5 hours putting the bike together. 
We've both tried it, and it is good, makes you sweat as it should ;-)
I was planning on going to the gym today, but didn't due to other circumstances. But I did a workout at home instead, consisting of:
10 minutes cycling
25 body weight squats
5 minutes cycling
25 jumping squats
5 minutes cycling
25 push-up (5 on my feet!!)
In total about 35 minutes. I've started taking workout plans from I'm still going to go to classes, now that they have picked up again after the holidays, but I really want to build some good strength, and the gym is much better for that :-)

New stuff!

Published 2012-12-30 20:58:42 i Style, Workout,

Here are all my new gym clothes! Three new tops, 1 pair of leggings, 1 pair of shorts and a new sports bra. Together with my new shoes I'm gonna be rocking the gym this year :-)
Today I wore the black leggings and the yellow top at the gym. Sorry for the blurry picture, but my arms were slightly shaky ;-)

Monday 10/12

Published 2012-12-10 17:35:24 i Living life, Lunches, Style, Workout,

We were going to go to Gothenburg for some Christmas shopping today, but some train (not a passenger one) had derailed outside of Halmstad, so no trains go past in the south direction. Damned snow :-P
We refunded our train tickets and went shopping in town instead. Since we got home we've basically been chilling out. I've been doing some exercise (80 squats, "the plank", and 70 burpees). Got 30 more burpees to do and 5 more minutes of the plank to do. It's good to get up and do a little exercise every now and then rather than just sit still all day long.
Today's me, before I changed into my softies/fitness clothes.
Todays lunch: Home made baguette with cheese, avocado and cucumber, and an apple.

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