100 Days Blogging challenge, Nutrients, training, weight

Day 94: Too good to be true?

How often do we come across stuff in life, that seems too good, to be true? If we disregard all the stuff we have to pay for, the list get considerably shorter. In (one of) my career as a fitness professional, there seem to be no end on things too good to be true. But you will have to pay for them!

Today I noticed an article circling around on Facebook, being reposted by a lot of my fitness friends. The article is by Andrew Dixon, a personal trainer and fitness professional from NY. His message is to not buy into the latest fitness craze message, just because they’re using ‘undisputable evidence’ like ‘Before and after’ photos. As he shows in his article, these photos can be easily produced with the right lightning and breathing technique. And not least, he makes a good point of not wasting life, looking into the mirror and hating yourself for all that you’re not.

Personally, I’m all for people turning their life around for the better. Won’t we all like to be a little happier, a little lighter – and little more healthy oomph? However, as I wrote about in previous blogs, the fitness industry is full of BS solutions in various shapes and forms – from miracle pills to 2 weeks quick fixes.

However the best thing I can recommend, is really just to start or keep training. Cause it will lift your mood and energy levels, hopefully it will also inspire you to eat better, make you sleep better – and thus feel better. And that’s my last point: You need to feel better with yourself first. When you’re there, you can become and stay the after photo. Cause it’s that’s good, when it’s the true you.

Before/ After photo from Andrew Dixon article. (link in blog). Photos is taken within 1 hour

Before/ After photo from Andrew Dixon article. (link in blog). Photos is taken within 1 hour


Sport, Teaching, training

Challenge yourself – a least once a week!

It’s been busy Wednesday again, and even if it’s not as busy as usual, it’s still a ‘back and forth day’. With a lot of PT (Personal training) sessions included.

My day started with a PT session that involved lot’s of KB’s. PT sessions at Womens Fitness isΒ 30 min., and the aim is to give the member the best possible work out – taking her condition, mentally and goals into consideration.
My ‘client’ this morning, have worked out with me for quite some time, and it has been a delight to watch her physically and mental progress, and witness all the benefits, that being active gives her. (Gives us all)

However – as many before her – and many right now. Results seems to be staggering. She’s happy and feel much better, clothes fits better. Has more energy, feel stronger and fitter – but the scale/ measurements stays the same.

So – it’s not life threatening or the most important thing in the world, to shave some of those centimeters. But when you’re in the gym 3 days a week, and feel like you putting in an effort, what is the answer then?

I told her: ‘Get out of your comfort zone’. The body is an amazing tool, that can do almost whatever asked of it. And the best part is, it learns, so you can get better at, whatever it is that you do. (swimming, jumping, kicking, lifting, biking, running or flip flopping. But to keep seeing progress, you would want to always add a little extra. Don’t get comfortable and settle with that. Once every week, take it up a notch.

Whether its working on getting up from the knees and do on toes push ups, doing a faster sprint on C2, lower your knees better in lunges – just do it. Challenge yourself – and if there is one or two things, you want to be better at: Keep working on better them.

I’ve actually been preaching this all week. Mostly because I hate see people wasting their time in the gym. But also because, I love to see people get the benefits from training – to share the same joy, as I feel.

My own day (which was little):
50 min KB (12kg)
60 sit ups
40 squats
40 push ups

My knee is much better, so hopefully I can train normally tomorrow. However, probably not 10 miles in new shoes again. I am still learning from my mistakes
Ps. If you be interested in training, in any of my classes, please click the ‘Classes’ page (Left top corner)

Oldie, but it's true

40 day Lent challenge, Sport

1st day of Lent

First day of Lent is almost done. And Liam already been mentioning chocolate cake twice! πŸ˜‰ And I’ve worked non-stop from morning to late evening. Which meant, I had to revise my original first 40 day challenge goal.

So between this morning at 8 clock and evening at 9, I’ve done 2 boxercise classes and around 10 PT (personal training sessions). And with very little time to eat or rest, my new goal became the 16kg KB in the gym!

My own training and my goal today became focused around PT sessions and KB sessions. And I got to swing the new heavy ball, in a total of – I think:
* 50 doubble hand swings
* 30 doubble to the top swings
* 60 one arm swings
* 2 x Clean and Jerk


No bananas or oranges… its gonna be a long lent! πŸ˜‰


Post competition training

A bit over midweek since my first powerlifting competition and I’m quite busted. Training and work has been great so far, but I haven’t really lifted anything heavy this week – apart from myself.

Yesterday contained about 14 hours on the go:
6 personal training sessions. Yesterday I put my clients through toning and strength exercises rather than focus on cardio. I hope they’ll appreciate the different drills and will be able to use them in their own training.
2 boxercise classes (1st class at CIT! Went really well, thou not all showed up. But lots of fun, energy and hard work!)

And I managed to squeeze in a little training just for me:
* 5K
* 4 x6 Dips
* 4x 6 Hamstrings curls (The Ross way = Auch! – look below the post). Put my feet underneath a machine of some sort and worked from there.

Totally wrecked last night. Used my last energy to give my bf a back massage (Well deserved after his Olympic weightlifting), before I blitzed into dreamland.



The Ross way










Woke up this morning, soar around the shoulders and upper arms. Don’t have a clue why, as I’m wasn’t doing the boxing yesterday. But it might be from all the PT, where I tend to do the sets with the clients. ( I guess it all adds up).

Went to the gym for what I thought as a recovery training. I aimed for 3K on the treadmill at a low pace and then some abs and stretch work. Ended up with a bit more work completed and am not complaining. It’s always a nice feeling to do a bit more, than your goal!!

*5K (alternated pace btw. 6.6 walking – 13.4 running. Came in under 25)
* 1000 m C2 (Forgot to look at exact time, but around 4.40. The C2 is gonna kill me one day :p)
* 4x 6 25kg db BoR
* 4 x 6 25kg db front squat
* 100 abs (different styles)
* 25 push ups (different styles)
* 30 sec back bridge
* Lots of stretching (still can put my foot behind my neck!)

So far I’m pretty satisfied with my workload this week. Yesterday was just a tad to stressed for my likings, going from one place to the next, just to return a few hours later. But however, it’s a nice way to get a lot of work done. And next Wednesday probably won’t feel half as stressed, since I know the drill at CIT. I have a feeling that boxercise class is gonna be lots of fun. Cross my fingers!