Blogging, Sport, training

Lord of the flies

Well home from Austria, we found Liam’s basil plant covered with small flies. Small nasty things over populated the dirt and stems on the plant while we were gone. The whole pot seems alive like an ant nest. Cribling and crawling – it’s my living nightmare.

Before this, his plant was badly infested with lice (I saved it the last-minute with a soapy wash) – now there are flies ruling our kitchen. I’m not sure what the next disease to hit the basil would be. I’ve never met an indoor plant getting so abused before.
It’s gross and disgusting to look at. It’s like they hatch in the dirt or something. I moved my aloe to the bedroom, and just hope the flies won’t find their way in there, but them being flies and outnumbering us 1:1000, they might win in the end and infest every single pot of dirt in the house.

Since we got home, I’ve had also the pleasure of helping out in Deasys again – this time as a waitress. Friday and Sunday – both days really busy. I didn’t take any orders, but was merely the busboy of the restaurant: Cleaning tables – reset tables, polish silverware, fetched cold water and bread and occasionally helped taking food to the tables.
It was busy work, not overly hard thou. Being in the kitchen is harder I think, but like with my kitchen kuli job, I suspect that my waitress career has come to an end. A soup situation developed during Sunday lunch. And to make a longer story short, two patrons got the wrong soup by me. A mistake that shouldn’t happen in any restaurant. Thing was thou, it was either a case of bad hearing or the ‘banana’ case: Ofcourse I did ask the two older women, who was having what soup, but they either had a bad hearing or took one look at me, at decided they didn’t understand me (Banana case= Yellow on the outside, white on the inside). Now, it’s not necessarily an underlying racist action on their behalf. During the two days of work in the restaurant, I got asked if ‘the weather was cold compare to where I came from’ and if ‘I understood  what was being said’. First situation out of sheer, friendly curiosity – second incident out of mere suspicion (yes, believe me, one do learn to spot the difference!). The soup ladies – who know?! When I served the soups, they seemed happy and satisfied, what happened next is anyones guess.

Anyway, that was probably the end to my short, glorious restaurant career.

Photo from Austria – Liam & the hay men

On the more sporty side of life, I finally got to see the inside of a muay thai gym in Cork. Saturday Liam and Brucie took me to Cork Thaiboxing, where I had the pleasure of being squazed on the pads, first by Brucie, then by Anthony. And finally ended up with a few rounds of clinch with a girl! And a couple of rounds of light sparring with Paul – one of their fighters. Very nice day!

Monday and Tuesday had me back to work at WF and KC. WF was amazing: 5 girls in for the KB class. We rocked the room (including 2x long cycle – Men’s style, I may add!) and afterwards a more than full Boxercise class with hardworking happy women. K2C Tuesday was – to be honest – a bit of a disappointment. Only 5 girls in – but they worked hard and dedicated + I kind of trained in with the class to even out the numbers, so it was almost worth the travel (1 hour drive). I wish WF had more of the same equipment as KC- then the classes there, would be much more fun stuff to do in class.

Wednesday: Muay Thai session at Brucies! Great stuff – easier padwork than normal (but yesterday that was fine!)

Today Thursday: Fly population multiplied by 1000’s – not sure about training plans. If any.. a run might be all. Liam is working, so I’m stuck on the countryside.


PS!! I haven’t forgot about the weekend challenges, but I’ve got no Internet connection these days, and won’t be able to get any for this coming weekend. Sorry! Hopefully next weekend will see something new and interesting for you guys. In the mean time – if you’re bored look in the ‘Weekend challenge’ page and select an old one and get to it!

Sport, training

Weekend Challenge 9

It’s with deep apologies, that this weeks Weekend Challenge is logged a day late. Storm and sickness are to blame. But never late than never – I give you, Weekend Challenge 9:


One thing we all should love – and maybe fear is Burpees! Burpees are probably the single best body weight exercise, provided it’s performed properly.

This weekend challenge is either:
* 3x 10 Burpees with a press at the top (Lift something heavy above your head, when you jumping/ standing up), or perform:
* 4x 10 normal burpees during the rest of the weekend.

Perfect form for Burpees ladies. Remember if you choose the 3x 10, you’ll be lifting a weight of some sort in the end of the drill


training, Weekend Challenge

Weekend Challenge 8

Grace, strength and body control

As you might have noticed, this Weekend Challenge includes the word strength again. Now before you think bulky over arms and quads of the size, that are going to bust your jeans, just take a few minutes to read on.
Strength is not a question of size of your biceps, and my challenges are not designed to make you a big strong female version of Arnold Schwarzenegger. When I talk about strength in the challenges or in our classes, it’s the kind of strength that keeps your fit and healthy.
And with that strength comes an inner confidence and feeling of pride: ‘I can do this! I am a fit, strong and capable woman’.

This Weekend Challenge will help you soew these words in your body. Follow the description or watch the ‘how to’ video and feel your confidence rise, as you gain more and more control over your body, as you master the move.

The Hindu push up also known as the Bomb diver is a favorite from my classes. Through out the weekend, you will perform three sets.
1. Set: Perform three (3) hindu push ups each way = 6 hindu push up total
2. Set: Do five (5) hindu push ups each way = 10 total
3 set: Do Six (6) hindu push ups each way = 12 total

Description: Start with bending over and let your fingers touch the floor. Walk out with your hands until you reach the position for push ups. Then let your heels touch the ground, so you make a ‘pike’ position with your but* as the highest point. Still from the pike position, let your nose dive towards the ground (without touching the floor), after your head passes the normal push up position, make a ‘U’ form with your back and look upwards toward the ceiling. Return to the pike position and perform two more.
The opposite hindu push up also starts in the pike position. Here you lower your whole body into a plank like position until you’re aligned with the floor (but not touching the floor with your body. Only your hands and feet). Dive your nose to the ground again, and in the same movement, press your head and body backwards into the pike position. Perform two more.

Have fun and enjoy your new-found flexibility and strength. Remember, you can more than you think!

Sport, training, Weekend Challenge

Weekend challenge 6

Happy greetings from Copenhagen and ofcourse a happy weekend challenge to follow.

A little earlier postet, but I’m sure, you will have fun with this one. It’s specificly designed to burn fat and build muscle, in a fun and entertaining way (for those who watches anyway). And all you need is your body and your will and commitment to complete this exciting little work out – and I promise you, you’ll feel good afterwards.

The Challenge 

‘The walking plank & the frog’

Start position is the plank, where you are on your toes and elbows, tightening the core. From here you go from resting on your elbows to the push up position. One hand at the time. After getting up on your hands, you go back down again on your elbows. This drill will help you build a strong upperbody and a tight, hard core (tummy and back). Proceed until you’ve done 10.

After the ‘walking plank’, it’s time for the long jumping frog. You start in a deep squat (atg style) and then jump up and forward, as far as you can. If you’re jumping in a space confined place, just turn around after the landing and jump back. You should perform 10 jumps. This is a great way to build explossive and fast legs for strong kicks, and it will melt fat from your body.

Perform each drill three times = 3×10 ‘Walking planks’ and 3×10 ‘Long jump frogs’. Preferably plank + frog (one set) after each other, and between 30-60 seconds rest in btw sets. So you’ve doing three sets in total.

You can challenge a friend, partner or family member to perform on time, or if you have kids, I bet they will love to be challenged with the ‘Long jump frog’. If you have a garden and it’s not raining, I suggest you bring a towel for the plank (elbows and hands), and conquer this challenge outdoors.

Click here for video tutorial on youtube: See how funny I look, while doing the walking plank and long frog jumps.

50 day challenge, ross training, Sport, training, Weekend Challenge

Weekend Challenge 5 (and Density day)

Time for weekend challenge! I hope my strong and happy BoxFit/ Fighter girls are still hanging in here.
It had to come: The Push Up challenge.

Now, as I say in the class: ‘You’re more than welcome to do them on your knees. Just keep the form’. It’s up to you, if you want to try on your toes, but do yourself a favor. If you choose to do push up from your knees, choose challenge two or three.

There are three different levels in this challenge. If you’re completely new to push ups, go with number 1. If you’re experienced choose number two, and if you’re feeling strong – definitely go for number 3!

  1. Perform 3 sets of 10 push ups = 30 push up total. Take about a minute break in between the sets.
  2. Challenge a friend, partner, family member to a push up challenge (or compete against your self): Perform as many push ups as you can in 30 sec. Do this three times = 3x 30 sec push ups. Take about a minute break in between the rounds.
  3. 3 min. card game: Take a deck of cards, pick one card. The number on the card gives you the number of push ups to perform. If you pick 2 of hearts, you’ll be performing two push ups. King of Spades = 13 push ups. Aces are 1. After your push ups, you shuffle the deck again, and pick a new card, and do your number of push ups. The game last for 3 minutes only.
    You can play this game with a friend/ family member/ partner too: Just take turns picking a card.

Remember to keep your form, when performing your push ups. Otherwise you’ll stress your lower back, and won’t get the full benefit from the push ups working your arms, shoulders, back and core.

Enjoy this weekends challenge and let me know, how you’d got on!

push ups

Click above for pic tutorial. Remember keep your but* low, try to keep your body in ‘plank’ position for best work out. If your hands are right underneath your shoulders, the push ups will be harder, an easier version have your hands outside your shoulders. (see middlepic).

**** ROSS DAY: Density day ****

* 2 snatches pr arm
* 6 Burpees
– 10 min –
*Sledgehammer swings
– 10 min –
* Heavy bag work
– 5 min –

First set was brutal, second not that much and third I skipped cause I didn’t have a sandbag. Instead I did a lot of push ups!

Sledgehammer swings in the shadow


Sport, training

Weekend Challenge 4

It’s Friday and time for the weekend challenge. I know some of you had a good health week with classes, pt sessions and watching (and writing) your diet, so before anything else, give yourself a pat on the shoulder for a good job. It’s not done yet – as I told you, weekend doesn’t mean you do absolutely nothing. Doing a little something on the other hand, doesn’t mean that you have to take time away from your family and friends to pack up and go to the gym.

A little something can be this weekend’s challenge: It won’t take much of your time, you can do it at home. You don’t need any gym equipment and the best part: You can do it with someone – or challenge your partner/ friend/ sister or brother to beat your time and/or numbers.

This weekend’s challenge is for the midsection: A tummy workout!

The idea is simple – A sit up with extra weight: Find something you can have in your hands: raised above your head, and when you touch the ground with your back, you let it gently and controlled touch the ground above your head. When you sit back up, you raise your arms out, as to give it to someone.

No gym equipment is needed: You can use a gallon of milk, a garden stone, a wine or coke bottle (full), bag of apples or a very big book.

Two ways of doing this weekend’s challenge:
Use a few minutes to stretch the body thoroughly. Think of a cat who just woke up and get stretching from toes to head and fingertips.
3x 20 each day = 120 sit ups during the weekend (you could do 20 in the morning, 20 in the afternoon and 20 in the evening – or 3x 20 in a few minutes, with a small break in between sets).
Second way of doing this challenge is to set your alarm for 30 seconds and see how many you can push out. Rest for 2 minutes and do it again, but beat your number by at least one more. The rest some more and do a third and last 30 seconds, where you beat your numbers again. You can also use this challenge to do with a friend or family member, and try and beat each other’s number.
It is important however, that you try your absolute best in every 30 seconds. Otherwise you won’t get the full benefit and you won’t surprise yourself. You can do much more, than you think!!

If you’re doing the last option, write down your numbers. If the challenge should turn up again, you might want to beat yourself one more time.

Regardless of your choice, I would appreciate to get your feedback. So please write how you did, or tell me when we meet again!


Sport, training

Weekend challenge time

This weekends challenge will help you target the so-called ‘Bingo arms’ or ‘Grandma triceps’. In short – we’re gonna attack the often less flattering part of the upper arms.

DIPS is the name of the challenge!
3x 10 each day (saturday and sunday) is your number = 60 dips in total.

Two ways of doing them @the home challenge (in the gym, you’ll find specific equipment just for this exercise): With feet on the ground or feet app. the height of your but*
You can use a chair as I did, a sofa, your bed or any other ‘up from the ground’ place.


Dips with feet up

Dips – start position

Dips with feet on the floor




The aim is to bend your arms to about 90 degrees, lower your body weight, so you’ll use your tricep muscles to hold the weight and press you back up.








This is actually the start position