Fresh start

Back in London with a good energy

Everything I know I learn from my own experience. I didn't have any coach or mentor. I've chosen the way which is harder and more complicated, with lots of ups and downs. But in the end I learn for life and then I know that as a trainer, I share only the knowledge which is proven by myself. 

beautiful Toruń by night

As you probably noticed I have been off for one week which I spend in Poland.  Main focus of my visit was to spend quality time my family and friends, but secondly I went there to recover. 

Before my short holidays I found myself in a place where my body was tired, my soul was tired and I was n a bad state of mind - suffered from lots of indigestion problems (due to lactose and dairy intolerance) and then from terrible lower back pain due to constant over train. I had to STOP.  

So I took 8 days off from training, sport supplements and take care over my body. Had two 180 minutes massages, walk a lot and eat naturally (with some nice treat meals) food. But, most importantly, I get the connection with my body&mind again. 
There are lots of people who say that you have to love your body in order to see change but I really can say this is true!

After charging my batteries with love, friendship and rest, there was a time for some change with my training approach. 

from my first run this year in Victoria Park

This s what I learned this time: don't focus only only on training, recovery is a important part of a training process. What does it mean in practise? I reduced weight training to 2 split trainings. I will have pull and push days. The rest will be dedicated to Insanity training (twice a week) and cardio. Plus long stretching sessions at least 2-3 times a week and sauna session once or twice a week. More time for cardio and flexibility. And maybe some massage from time to time :)

back to food prep after some time of rest from lunchboxes

Now I feel more in balance with my own body and I hope that my new approach will show results quickly :)

London's reality

LIt is my third full day in London. No gym yet, no new routine as well.

After seeing how bad English people are eating, I become even more obsessed with the foods I am consuming. 

new findings in local shop: philadelphia cheese 3% fat, greek yoghurt 0%, fat reduced houmous

Nice surprise was definitely variety of food in local shops and full of lighter options of regular products. Prices are also way more cheaper than in Norway!

My no-gym training last three days consisted of:
* jog/intervals on Monday
* at home weight training on Wednesday

Running/intervals:
10 minutes jog, mixed gigh and low intervals outside (approx. 45x45sec), 20 minutes jog plus some push ups. dips and lunges in a park

At home strneght training:

* lunges

* goblin squats

* hanging leg raises

* bent over row

* overhead triceps extensions 

* lateral side raises 

* plank

Energetic Sunday!

Hello!

How is your Sunday? Mine is sunny and energetic! I started day with gym training which consisted most of cardio work - 5km on treadmill and some ABS work after that! 

Good dose of endorphins for the rest of the day :) Have a good one!

Run, baby, run!

new Better Bodies hoodie from MyRevolution

Last days were cardio days for me. The sun was shining and I had my first running outside. It was kind of slippy, but I made it!

4 degrees outside and some snow and ice still left!

And today I run my first 10km this year! I didn't run for so long for about 8 months. Without any special preparation, I made that :) My time was 1hour 13 minutes. Great feeling :)

10 km in 73min - I both run and do powerwalk during that time

 And I end that training with delightfull (and so easy) after workout meal:

After workout: soft spelt tortillas (lompers) with scrambled eggs and eggs whites with veggies

Back on track!

Hello blog and my lovely followers!

sweaty after fatburning exercises sequence

I'm back in Oslo. Last 5 days were amazing, full of joy, love, partying and good food. It is hard to be back, but what can I do. 

It is time to go back on track now!

I started my day super-healthy with a shot of Green Superfood. Is it good? No! ;) Is it healthy? Oh yesss! 
It containes: alkalizing concentrated organic grass juices, alkalizing veggies, spirulina, and alkalizing sprouts.

After first part of my work I did also some interval training. Intensive 40 minutes with intervals on treadmill - 8 rounds of 1x1 intervals. 

8 rounds: 1 minute high interval, 1 minute active rest

After that I did some fatburning sequence:
10xburpess
10xmountain climbers
10xpush ups
10xdips
10xjumping lunges

I did this in 3 rounds in a shortest possible time. Today it was 7 minutes 23 seconds. I hope that next time I will be able to do at least 5 rounds. 


Now I've got a quick break before second part of my working day. Two personal trainings today, jupiii! :)

Quicky

Body is little overwhelmed by previous trainings, work and lack of sleep... 
It seems that 2 days ago was weekend, but I had such a hard day yesterday that I already felt exhausted, heh.Pain in back came again :( (luckily, I have an appointment with massage therapist on Thursday!)

That is why today I did only the minimum - I have only trained aerobic choreography for my Friday's class and quick intervals session. 8 sessions of high and low intervals, each of them for 45 seconds. In 15 minutes I was done with intervals on treadmill! 

and little core/chest work with bosu ball while I was training my aerobic moves

I am s000o glad that tomorrow I will have a day off from work and training - time to recharge batteries a little!

Training logs and christmas shopping

side plank exercise

Christmas and our tour to Poland are coming closer and closer!

Beside working duties and all the Christmas-busyness, I tried to find some time for training.
Yesterday I did circuit training in the gym, today intervals on treadmill with some core and abs work in the end.

ready to hit the gym

Circuit training 3 (Tuesday)

* thighs bulgarian lunge 12x6kg 12x6kg 12x6kg
* back bent over row with dumbell 12x6kg 12x6kg 12x6kg
* back seated rowing 12x35kg 12x30kg 12x30kg
* lower back, glutes deadlift 10x40kg 10x40kg 10kgx40kg
* abs kneeling crunch 12x22,5kg 12x22,5kg 12x22,5kg
* chest bench press 10x10 kg 12x14,50kg 10x10kg
* legs, butt leg press 45 degrees 12x110kg 12x100kg 12x100kg
* shoulders lateral raise with dumbell 12x6kg 12x6kg 12x6kg
* calves calve muscles leg press 20x100kg 20x100kg 20x100kg
* core side plank 2x45s

classic plank exercise

Interval training (Wednesday)

*10 minutes warm up
* 8 sets of intervals (60s high, 60s low)
* 5 minutes cool down
* classic plank 2x60s
* side plank 2x.45s 

* russian twist 2x20 4kg
* situps with dumbell 40x4kg
* low back machine 2x20 20kg

I love buying and giving gifts!

Christmas shopping

And after workout I found some time to do little gift shopping in Sofienberg (part of Oslo) - Sunkost and tea-shop were my primary places :) I can't reveal what is in the bags - I don't want to ruin the surprise to the people I bought them though ;)

Gym & run log

How is your weekend?
Mine is again a working weekend.

before aerobic/step class on Friday

Friday was full of work and started and ended with some class - spinn/toning in the morning and aerobic/step in the evening :)

Friday's treat - sushi :)

Today after work I did my own training - a session of intervals on treadmill. So good to be done with training and stretching in only 45 minutes!

8 session of high/low intervals today

 The rest of Saturday will concentrate mostly on... relaxing! And creating some winter atmosphere at home :) Only 24 days left for Christmas and 15 days left to my trip to Poland!

Struggling

smile came only after I was done ;)

Today is about struggling. Struggling with waking up, go to work and do a training after work. I was tired, sleepy and my muscles were sore. But... I did it! 

35 minutes sessions of intervals on treadmill. 8 intervals (1 minute high, 1 minute low) with 10 minutes warm up and 10 minutes cool down&stretch. There same as this one.

There are days where motivation is low and the best solution would be to go back home, lay in bed under the blanket and eat a box of ice creams. And these days seems to be the best challenging for our strong will and determination. It is all about dedication. One day out of training won't change the world, but in the same logic - one day of training neither. Be persistent and always looking forward with a longer perspective.

Gym log from Torun

Yeahhh! Running in the forest next to my mom's home was so great today! But it was hot! 30 degress! Obviously, summer didn't leave Poland yet.

It was my first proper training after almost 2 weeks break. Moderate tempo of running mixed with power walk :)

Me and curious Nora :)

I used my new Polat FT7 for the first time and I am very satisfied with it! Perfect gift :)

Run log 2 and ice creams

Day free from work means that I had time for a proper run! Moderate tempo, 6km but it was all about hills :)

I use my running time also to get to know my neighbourhood. Today I choose Torshov, Lilleborg and old Ringnes factory area.

After training I prepared fantastic after-training ice-creams! 

I mixed 150g frozen berries with 100g of kesam (or other light diary) with 30g strawberry protein powder dissolved with little water. I added also ground flaxseed and rye bran.

Perfect for such a sunny day like this one :)