Marbella Christmas

Hi! I hope you have had a great Christmas! I have my dad here and he will stay over New Year too. It makes me very happy. One of the down sides living in Marbella, or the only down side really, is that my family is so far away. I miss just getting in the car and pop over to my mum or my sister for a coffee and chat. Easy to take such things for granted. Luckily they come and visit me quite often though:-) This week I am off from Nordica to spend some time with dad but I have so much with the gym and my personal training clients that I will be very busy anyway. No rest for the wicked haha. I am just setting up my own youtube channel where you will be able to follow my workout videos and also some of the training of my PT-clients. I hope that will give you some more motivation to get in shape for 2017. So stay tuned, I should have it up by the end of this week! Now I am off to the gym to train shoulders and triceps. šŸ˜‰ x

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My best hamstings exercises

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Hamstrings

Hi there! Today I have a day off work so I went a bit later to the gym for a change. Later to the gym means more people haha…for good and bad. Today was good because I bumped into my best friend Roslin and she joined me for a killer hamstrings work out šŸ™‚ Hamstrings is so nice on women, that little curve on the back of you upper leg really makes a difference. A year ago I didn’t have any but with hard work it gets done. Here is a video of my favorite exercises to get there:

Have a great day xxx

 

X-Force gym, come to Marbella!

During my Stockholm visit, I went training at X-ForceĀ in Vasastan. As I had been once before last year, I kind of knew what was waiting me, but I still got surprised when I ended up with muscle ache for almost 4 days afterwards. Especially my abs where in bits lol.

The difference from the gyms we are used toĀ is thatĀ their machines are built to increase the negative strain on the return movement. Sounds odd, yes, but itĀ actually make sense. Basically theĀ  difference when training at X-Force is thatĀ you feel the weight resistanceĀ mainlyĀ when you go backĀ asĀ 40% more weights are added on, and you need to make the return movement very slow. Activating our negative muscle power forĀ 5 secondsĀ during this return movementĀ gives such a big difference in result that you need only a one day work out/week to achieve the same results as from a traditional gym work out. Good eh?!! I absolutely loved it and just wish they will open a franchise here in Marbella soon:-)

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Don’t forget your beauty sleep

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Most people giving advise about fitness, forget one of the most important subjects- to rest! It’s all well and good to learn how to train and eat right but it is just as important to sleep and recover. There is a reason why it’s called “beauty sleep”. For example, did you know that you burn fat while sleeping? Not only that, but it also prevent aging, wrinkles and inflammations and it stimulates your muscle growth. As a normal adult, you should aim for minimum 7 hours good sleep/night. I have always slept a lot and I really think that’s one of the reasons as to why I have been able to eat a lot without gaining weight and when training I gain muscles easy. Without getting too scientific, basically we release insulin while sleeping that makes our fat cells remove fatty acids and lipids from your blood stream and prevent fat storage. Bad sleep or not enough sleep makes you more insulin resistant. Also your Growth Hormone (HGH) rises during deep sleep which often begins about 30-45 minutes after you have fallen asleep which is when the muscles growth is stimulated, especially in the muscles you have trained that day. So my advise is to prioritize sleep, not only to benefit more from the hard work you put in at the gym, but also you will feel happier in general!! Win-win situation šŸ™‚

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Get back to training- easy or not?

 

img_0707img_0143img_0063We all get that autumn flu that totally knocks us out. I was in bed for 5 days flat and on antibiotics. Do you feel it is hard to get back training again? I hear many people say: “I don’t feel up for it yet, let’s wait until I can give 100%. Yes, let’s start Monday again.” And so it goes. My trick is to start as soon as I am fit enough to go back to work, whatever weekday that may be. The more you wait the harder it gets. Why wait for Monday?

The first days, it is important to not over do it.Ā  I start by doing 2 exercises for each muscle group with many reps and less weights. I stick to that for the first 3 times and then I get back to my normal training routine again. It is also really good to take some Probiotics after having taken antibiotics. It will get your immune system back on track. Another good thing is to powerwalk. A nice walk along the beach or in the mountains makes wonders for both body and mind!img_9268fullsizerender

 

 

Marbella Fitness Life part 2

11406101_10152814660992890_2012614269135175505_oThe other day I wrote about how I got back to the gym and how great it makes me feel. So to continue from there, I want to tell my story of starting to compete in bikini fitness at the age of 38. Many of you probably ask yourself: “What the hell got into her?” I actually don’t really know myself to be honest šŸ™‚ I know that among the amazing new friends I met at the gym , two girls were competing in fitness themselves and they both encouraged and motivated me. They made me feel like I could do it too. I like achieving goals and that is probably what made me go for it. At first it was just a thought but once I decide to do something, I do it 100%. I was introduced to a well known Spanish trainer, Hector Defez and he set up a 3 month training program including cardio along with a tough diet plan. I have a very strong upper body but my legs and bum were lacking size so the training program included leg training 4 days/week. The following 3 months were really tough but mainly fun šŸ™‚ It was so amazing to see my hard work pay off! It was like fine tuning a car haha, every little detail matters. Each meal is carefully measured and weighed. One thing I must say is, I wasn’t really hungry. I ate 5 meals/day of just the right quantities. It was just like fueling a car. The problem was the munchies, omg, haha, I was dreaming of cakes. We measured my body fat with calipers and I went down from 8.5 mm at the front belly and 19 mm at the back on the 7th February to 4.5 mm belly and 8 mm back the day before competing 1st of May 2015. To give you and indication, the fat on a normal hand is aprox. 3 mm. Another important part is the posing. Presentation is everything and the posing is very hard. Belly in, bum out, straight back and a relaxed and effortless smile to go with it.

You need to have a strong will power and while prepping for competition you focus only on that. You need a lot of sleep and the mood is not the best haha. But on competiton day, when the blingy bikini and the tint is on, I look myself in the mirror and think: Wow, how proud I am for standing here now. I did it!

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