Up to the fiords!

And finally moment I've waited for so long, has come! We are about to leave Oslo for few days for mountain trip. Fiords are waiting! :)

Due to weather conditions, our trip to Trolltunga has to be postponed. Actually, conditions are good, but for those who want to ski ;) we were more into hiking, but with 20cm of snow, it won't be possible until mid of June.

So, we are starting our adventure from visiting Flåm - the best place in whole Norway, which is a 'Norway in a nutshell' for me. It has fiord, mountains, little Norwegian houses and outstanding nature all around. We will take for sure some mounting trip from there, since spring has already came to that region.

We are all packed, have lot of food supplies and positive attitude. I am about to relax and enjoy Norway!

For all of you who wants to celebrate 17th of may (constitution day in Norway) with some extra shopping deal  - check out MyRevolution's great offer for upcoming 3 days: 

Norwegian Easter

As far as I observed, Norwegian are all about celebrating and getting into right celebration mood. 
I think it is very good to celebrate tiny little things, to make your life more colourful - Norwegians obviously know that too!

Easter goodies - lots of chocolate and marzipan

Shops were filled with Easter goods for about two month ago. 
Easter treats, Easter eggs, yellow flowers - everything which is yellow, with bunny or egg has its priority place in the shop shelves.

So how Norwegians celebrate Easter (norw. påske)? Few things catches my attention:

present boxes in shape of eggs

• presents (most of the times candies) are packed in egg-shaped packages

• it is a time of cross country skiing and having mountain trip

  

  'typisk norsk' tour kit

• trips to country houses are the standard 

•  Kvikk Lunsj (chocolate waffle) and oranges are THE MUST on that trips

• it is more about celebrating outside than inside

påske krim - also on to-do list during Easter

•  at least one criminal novel has to be read during Easter time 

For me Norwegians are spending their Easter in a very active way which is one we should learn from them! :)

 

 

 

Strong is the new skinny

Hey! Friday it is a flex day, that is why I'm posting some mine miserable attempts for flex ;D

Two years ago I would never think to be proud of muscles on my body. 
I would rather be super skinny, miserable than full of energy and really excited for trainings and meals. 
 
Perception changes. And Norwegian experience help me with that.

Norwegian showed me that it is nothing to be worrying about resistance training and that it is not routine reserved only for men. 
It is not bad to eat and enjoy it. It is only about smart choices. 

I love the new trend with "strong is the new skinny" slogan. It will take us in better place than that 'skinny cult' which we had. 


And here comes quick gym log from recent trainings:

* Thursday - intervals in treadmill + 20 minutes power walk (5 km together) + core work (including 2 minutes of plank!)
* Friday -  resistance training class in the morning and aerobic class in the evenin (to come)

----


And for all my Norwegian followers who would like to see us/me in action - you are welcome tomorrow at Senter Syd /Mortensrud to watch our short show!  Together with other instructors we will present easy and fun choreography and sneak peak of our group trainings at Sport og Mosjon.

https://www.facebook.com/events/279584945505437/?ref=22

Guest culinary post in Energy Magazine

On the occasion of giving interview for Energy Magazine, we also made a deal that I will have some culinary guest post in their magazine. So, there it is :) I made something special, which will bring some norwegian cousine into readers kitchen.

http://magazynenergy.pl/burgery-z-lososia-prosto-z-norweskiego-oslo/

Post is in Polish, but can also be found in English version above.

 *English translation

Salmon burgers

Salmon is the number one of the Norwegian export products’ list. You don’t need to do much to move yourself to the Land of  Fjords. Straight from Oslo I am sending a recipe for salmon burgers. Of course, in the fit the version. 

 
For start we need a salmon fillet, defrost chopped spinach (about half a cup), fresh garlic, lemon and spices to taste (salt and pepper). 
Separate salmon from the skin and chop. Add spinach, and then frayed garlic, freshly squeezed juice from half  lemon, salt and pepper.
To make spinatch-salmon base proper for forming burgers, I used oat bran and ground flax seed and one egg. I mixed all these ingredients thoroughly. 

I form fish&spinach into burgers and fry them on each side on the pan. I used frying one calorie oil spray for frying. After a few minutes I put burgers into oven-pan and roast them for 30 minutes in 150 degrees. In this way, we reduce frying time, what is more by that our burgers will be juicier.
 

While burgers are roasting in the oven, I prepare souse which I will use instead of mayonnaise. I mix natural yoghurt (or quark cheese) with freshly grated garlic, lemon juice and pepper.


When the chops are ready, I halve a roll. I chose whole grain roll with a large number of grains, preferably rounded shape, that our burgers will fit it. 
Smear the bottom of a a roll with souse which we prepared earlier, put a lettuce, then burger, tomato, and cover it with upper part of roll.
 
Enjoy your meal!

Why do I exercise?

Before friday's aerobic class in Sport og Mosjon

Some might ask that question. I found my passion and I so dedicated to it. The fact that I can earn money from that passion made my very lucky person!

So.. why do I exercise?

Energy level is hiiigh!

First of all for THAT FEELING. Feeling of enthusiasm after hard workout, when the endorphins goes all over my body. Feeling of doing something good for you body, but especially - psyche. Good seat is a remedy for daily worries.

2 hours and 870 calories burned from yesterday's workout! :D

Secondly to SEE THAT RESULTS. Whether there are burned calories or repetitions in some exercise, I always want to to more and better. Satisfaction after achieving it is priceless.

September form

Thirdly to SHAPE MY BODY UP - make it looks better and better. There is always something to work with :)  

Shrimps fried with butter and garlic

Fourth to EAT such a post-workout meal like that one above! Yesterday's supper was shrimps with fresh garlic with salad and baguette with garlic butter. 

Sweety&happy

And what is your reason for exercising? 
If it is only about loosing weight, you should change something in your trainings routine that it will gives you  more pleasure and other benefits :)

Typical norwegian dinner

Today I made Norwegian (and Scandinavian) classic: meat balls in brown sause with cranberries jam, potatoes and vegetables.

Meatballs - Scandinavian specialty

If you ever have been in Ikea's restaurant, you're probably familiar with this course ;)

Insted of crumbs I used minced flax seeds and rye bran

For meat balls I used poultry minced meat. I seasoned it with garlic, onion, paprika, salt&pepper. Then I added one egg. For consistetcy instead of crumbs I used minced flax seeds and rye bran.

I use Fry Light, it is a one calorie spray which I use for frying

I fried meat balls on each side on a pan and after few minutes put into pot and then boild in a souce. I used souce from  pack. I know I should do one myself, but souces are not my domain ;)

Let meatballs boil in souce for approximately 15 minutes

I served meat with jacked potatoes* and vegetables as well as with home made cranberries jam. 

Ready to eat! :)

*jacked potatoes have higher nutrition value than peeled potatoes

 

Cranberries jam

healthy and yummy!

It is so easy to made your own jam! 

I bought those fresh cranberries for only 12,5 nok!

 
I just boiled fresh cranberries with few spoons of sweetener (before using it, check if your sweetener can be processed in over 100 degrees! Splenda is best here). For best consistency I added half a spoon of fiber husk.

Cranberries are rich in vitamins (mostly vitamin C) and fiber. You can add fired cranberries to your oatmeal (watch on sugar intake, most of fried cranberries has been sweeten). 

Different kind of cheeses and cranberries - perfect combination!

Cranberries jam fits perfect for cheese dish. I made than one yesterday, when friends came with visit.
I served different kind of cheeses (camembert, blue and norwegian one) with homemade jam. Yummy!

Interview with me in Energy Magazine (english translation)

 
Few days ago I was interview for polish Energy Magazine. We talk about my blog and my two passions - Norway and fitness. 

With pleasure I share a link to this interview with you and put and enslish version of it above.

Polish version: http://magazynenergy.pl/od-joggingu-pod-torunskim-lasem-do-norweskiego-fitnessu-wywiad-z-maja-rogalska/

English version:

From jogging in Torun's forest to nordic fitness - an interview with Maja Rogalska

I present Maja Rogalska - a young girl, who has been interested in Norway for years. While living in Poland, many times she was traveling to this country, and consequently steered her life that now lives, works and continues to explore her favorite country piece by piece. In an interview we talks about how it is to fulfill your dreams, enjoy them and make new plans. Maja is writing her blog for serveral months http://www.nordicfitnesss.blogspot.com/

Katarzyna Pawłowska: Maju, I allow myself to you to speak in that way, because you're the daughter of my friend from work. I remember when you were a little girl, and now you are a grown woman who is doing well in the country which culture, history and people were a point of your interests  for many years ...


Maja Rogalska: Exactly. Norway has always been my passion. Even after graduating from high school I knew I had to do something, to learn about this country as much as possible. I studied International Relations with a scandinavian specialization, learned Norwegian in a private languages schools and traveling there every year. I was amazed by Norwegian nature, peace and way of life. Despite the fact that my marketing career was developing in Toruń, along with my boyfriend we decided to leave the country and travel to the land of the fjords. We did that not only for better earnings, we wanted to start there new life, together. It was a very good move, since I live in Oslo lfor about a a year and I do not regret the decision we made.

KP: I have to admit that I was surprised that fitness has become your dominant passion and, as it turns out, the profession now?

MR: My story is probably an example that dreams can come true at any stage of life, even when it seems that they are a complete fantasy! For several years I have been interested in fitness, first visiting local fitness clubs, later switched to at-home-workouts, and began to build a little gym at my garage. In Torun, living near the forest, I began my first adventure with jogging. In the meantime, I managed also to learn a lot about healthy eating and cooking, which slowly became my passion. Totally amateur, learning from my mistakes, I started to understand the idea of healthy lifestyle. This was nicer to see that, in contrast to Poland, Norwegians are taking care of their health, doing sports and cooking light which is something ordinary and everyday,  not just seasonal.
I found my first job in Norway in a fitness club. Although I was looking for engagement in other places, the owner of a large fitness club Sports og Mosjon was most interested in my candidacy. Initially, I was responsible for marketing and reception only, with time, and after proper training, I also started to work as an instructor. Firstly there were only spinn classes, but later also aerobics, step and strength training. Working as a fitness instructor turned out to be THIS~! I found a job that gives me so much pleasure, that it's hard to call it work!

KP: In Poland you were taking a fitness course. What exact specialty. Can you tell us something about that?

Q: Two days ago I finished an intensive course of physical recreation instructor with a specialty fitness / aerobics, organized by the Polsih Fitness Academy. Despite the basic training in Norway, I decided to get a licensed instructor to be able to do this job anywhere (my certificate is valid throughout Europe). But most importantly, I wanted to increase my competence. Of course, I could take a similar course in Oslo, but it was a lot easier for me to learn the basics of fitness training and theory in my native language first, and later in Norwegian. In addition, Norwegian prices are really high in comparision to polish ones, in addition, I can meet up with the whole family. During the course facility also managed to get a certification to trainin Total Muscle Training. TMT is a training system consisting of a combination of performing simple exercises with gradual increase of their difficulty and pace. This is a typical interval training and during the one-hour class can burn around 600 calories! From what I know so far I am the only authorized person in Norway  to teach this class, so I can not wait to introduce these classes at my gym!
 

KP: Where did the idea for having a blog Nordic Fitnesss came from?

Q: There were many clients asking my typical questions after my classes - why did they not lose weight despite exercising, how to lose fat from hips, what to eat, etc. In addition, I was inspired by fitness oriented Norwegian women who are having similar blogs. I came across this blogs by looking at their recipes for low-calorie dishes and effective workouts. I needed some time to get used to the idea of such a - kind of - online exhibitionism and the possibility of starting my own blog. However, after a few months, I finally decided to do this. At nordicfitnesss.blogspot.no I share my experiences about workouts, diet and insights on the life of polish girls in Norway. I hope that by doing this I could gain trust of my current and potential clients. I would like to continue my education and eventually work as a personal trainer . I'm 'new' in Norway so I want to show other that fitness is not only the way I am earning money but a way of life. I know how hard it is sometimes to fight your own weaknesses and chronic lack of time. If I can share my experiences, findings and ideas with others - I'd be happy if any will use them. Nordic fitnesss is an English-language blog, because I wanted to make it both for Norwegians and Poles.

KP: Do you have time to travel round Norway in your spare time? What corners of the country did you visit so far?

MR: I was lucky that I managed to see Norway from south to north before I moved here permanently. The first time I came to the land of the fjords I was at the age of 16 and since then I managed to be in almost every corner of this beautiful country - from the south to the North Cape itself. In addition, on weekends, we try to explore areas round Oslo and when we have a little more time, we take a car and drive to the fjords. Two hours drive from Oslo and move to a different, magical land. There are still places where you want to go (Trolltunga), there are also those where we have to return, such as Kjerag.

KP: We have already written on our website ENERGY about Norway, where you can bike around all the country. What type of travelling in this country can you recommend?

Q: The car, a tent and a full tank of petrol. In Norway, you can camp almost everywhere, the car also gives you the freedom of movement, not necessarily on typical tourists routes. Car take us to the place we want to visit, and later with a backpack on your back we can go to the mountains. If we get bored of winding road, we can take a ferry. Not necessarily expensive tourist ferry, sometimes having water tram ride from island to island can provide mass experience!
 

KP: Do you have a favorite place here? Any tips?

MR: My favorite is the town Flåm - it is like Norway in a nutshell - fjords, mountains, beautiful nature and climate cottages. There you can kayak through the fjord, take a bike or climb to the top of the surrounding mountains. It is located on the Aurlandsfjord, branch of the largest Norwegian fjord Sognefjord. Undoubtedly, an important tourist point of Norway is Preikestolen, also known as Pulpit Rock. I would recommend, however, climb up to Kjerag and Kjeragbolten, the so-called 'ball'. But I must warn fans of mountain walks - is a proposal only for the brave ones. Mountain range is situated high above the sea level and roads and tunnels leading to it are closed for the winter until the snow melts. The route to the summit is challenging and long (3 hours up, 3 hours back). All, however, compensates by the views and incredible rock ball suspended between two rocks. Kjerag is an unusual place for me because I tried to get there four times, but each time something came on my way - buried tunnel, closed road, bad weather, inadequate preparation for the tour ... It was only the fifth time, after 3 years trying, I managed to get in there! The satisfaction of overcoming so many obstcles and realize my dream was amazing!
 

KP: Your fitnness blog is also partly a culinary blog, isn't it? What about typical Norwegian food? What do you recommend to our readers?

MR: As I said, cooking is my passion. Willy-nilly, on my blog there are many rules and pictures of dishes. That's what separates Norway from the Poland, is no variety of products in stores. I was used to the fact that in Polish shop I find everything - the mass of dairy products, fresh meats, vegetables and cheap meat. Of course, I find the same products in Norway, with the only difference being that everything is more expensive and less varied. There are two manufacturers of yogurt and all meat is already packed and portioned. Norwegian market is very poor in this aspect, what is why I was forced to modify my cooking habits. If I had to choose one dish with  to recommend, I'd choose what Norwegians have the best - fish. Grilled fresh salmon need only a little salt and basil, wrap in foil and roasting for a few minutes in the oven or on the grill. Interesting to taste the fish is also atlanitc trout - I prepare it like salmon and serve with broccoli and sweet potatoes, which have recently conquered my heart.

Norwegians also have a great picnic food, such as potato-spell pancakes called 'lomper' - it's like a small pancakes, which can be served as a base for the dessert when you decorate them with cottage cheese with fruits or lunch when you put a ham and cheese with lettuceinside. Wrap it and fast&healthy snack is done! Lomper can be found in every Norwegian store, but I'll try to put on the blog a recipe for homemade lomper.

 
KP: What are your plans for the future?

Q: I would like to continue working as a fitness instructor, leading classes in a couple of clubs and start working as a personal trainer. I care about the development of the blog and would love to multitude the number of readers. I am also open to establish new contacts with the sport clothing manufactures and health supplements. I want to help other women understand their bodies and help them work on them. And most of all I want to continue to enjoy life and explore Norway. And there are so many places which I still haven't been!

KP: I support your plans, good luck!

Lykke til jenter!

Soon there is a big fitness competition which I really looking for!
 

Norway Open in Trondheim is a competion in Bikini, Bodyfitness, Bikini Fitness, Athletic Fitness, Classic Bodybuilding and Bodybuilding. All event starts on 29th September in my beloved city Trondheim where I had a chance to study and spend half a year :)
 

Why I am so interested in this particular one event? I read blogs of Norwegian girls which are taking part in this competition and for few month I was tracking their progress. 

I admire their dedication and I would like to wish them all the best this Saturday :)

And these are those wonderful Norwegians which I am writing about:

Marianne Odland, debuting in Body Fitness

Julie Firinng, competing in Bikini Fitness

Adrea Halsan, debuting in Bodyfitne

I look forward for this weekend and keeping my fingers crossed!

Four, three, to... choreography!

My day was about... counting! From one to eight, from eight to one. Tacts, half notes and others. 

Sounds strange? Yes, we are learnng rythmics on fitness course! ;)

Now everything is more clear, moves, repetitions and the secret f it is only one - counting to music. 

Some room modification and big mirrow in the middle now ;)

I made my room more friendly to at-home-learning and with some father help I moved big mirrow to it that I could practice in the privacy of my room ;)

Today's shopping: peanut flour, protein powder, vegetable boulion and protein bar

I found time for small shopping! I bought new protein powder. Formula 80 by Multipower with fresh yoghurt & cherry taste. Will check it tomorrow :) There is also Granny's Cookies&Cream homemade protein bar waiting for me.

Normally I don't use so many protein powders and eat protein bars, but because of the course there is no way to cook (and sometimes even buy) something protein rich and qucik to consume. That is the time for all those supplements and stuff. 

Little nordic accent in current polish life ;)

But, I have to say that I miss normal food. And norwegian food inter alia ;) That is why today I made myself quick salad with pasta and smoked norwegian salmon.

Today's dinner: pasta, smoked salmon, cauliflower and orange paprika

In a regular grocery storeI found also eco low fat peanut flour (for those from Norway I will only add that it cost me apprximately 16 nok for 250 g. Products in Poland are cheeeep!). 

Low salt organic bouillon

In the same shop I bought organic boullion which is low salt and withour preservatives and artificial flavours. Can't wait to make some soup from it!

And now I'm going back to counting! Four, three, to... see ya! :)