Thursday's squats

t-shirt with superpowers included ;)

Hello!

How is your Thursday? Oslo is a real ice scatting playground these days. Little balance work which I had today wasn't really planned ;)

After work I took good and heavy leg&arms workout.


 
Today's training contained of:

* squat with barbell 10x32kg, 12x27kg, 12x27kg
* lunges 12x15kg, 12x15kg, 12x15kg
* leg curl 12x20,5 12x25, 12x25kg
* leg press 10x110kg, 10x110kg, 10x110kg
* leg press calf muscles 20x110kg, 20x110kg, max repx110kg
* biceps curls 4x12kg, 15x6kg, 15x6kg
* triceps press down 12x10kg, 12x12kg, 12x12kg
* dips 12x15kg, 12x15kg, 12x15kg






And this is how I probably will be walking tomorrow ;)

New arrivals!

I'm truly enjoying my day off today, especially when I had a chance to picked up my orders from bookstore and MyRevolution :)

Douglas S. Brooks "The complete book of personal training"

I've got great book about Personal Training - basically everything about job specification, working with clients and establishing your own PT business. It is more like a school/university handbook than a typical book, but I am very happy that it is so professional.

Better Bodies printed tee

Other thing which made me very happy was a long t-shirt/tunic from Better Bodies with their logo on chest.

Reflex L-glutamine and whey protein

Fiber fin & sukrin melis

Last, but not least, I've got also great supplements: protein powder with bannana/toffie flavour, L-Glutamine and baking accersorries: Fiber Fin and Sukrin Melis.

L-Glutamine isabundant naturally occurring, non-essential amino acid in the human body. L-Glutamine helps reduce muscle deterioration, improving recovery times after strenuous activity and has a postivie effect on body immune system. You can buy it here.
I will use it together with my BCAA.

Instant Whey Deluxe is a protein powder with a rich banana/toffee flavour. It is a whey hydrolisat rich in digestive enzymes and probiotics.
It doesn't have such a high protein value as MyoProtein, but still it has 73g protein in 100g.
You can buy Reflex Instant Whey Deluxe here.

FiberFin is a product which can replace flour. It is rich in fiber, contains 60% of it. It increase fiber contain in your cookings without changing it flavour. Smat solution for those who love pancakes, cookies and other bakings :)

Sukrin Melis is a variation of Sukrin sweetener The deifference is that it is altready malted and can be use the same as powdered sugar. Sukrin can be bakes and use in high temperatures. You can buy it here.

Late trainings log

focusing on cable arm pull down exercise ;)

Oh, times flies! It is already Tuesday late evening! 

Beginning of the week was busy for me and full of work, meal preparing (I will come back to this topic in next post) and trainings.

On Monday - 60 minutes of spinn class.
Today my own training at the gym and aerobic class in the evening.

Today's gym training was focusing on back&chest. I did:

dumbbell rear delt row

* dumbbell rear delt row
* lat pulldown
* one arm row
* cable arm pull down
* cable chest down
* shrugs
* pull overs
* chest press on machine





And tomorrow I have my day off from work - couldn't be happier! :))

Micro brownie with peanut butter frosting

What would you say for a diet cake, chocolate one, which is rich in protein, low in carbs and fat? Sounds impossible? In fact, it is! :)
Try to make a micro brownie and you will never like to go back to the traditional brownie! :)

Ingredients:

* 30g of protein powder, preferred chocolate taste, I used this one 
* 10g of flour, preferably fat reduced almond flour (but use can use any other type as well)
* 1 tea spoon of baking powder
* 1 tea spoon of unsweetened raw cocoa 
* 0,5 tea spoon of sweetener of choice (can be stevia, but sukrin will be good as well)
* 1 white egg
* water 

For frosting:

* 2 tea spoons of PB2 (regular or with chocolate)
* 2 spoons of Kesam Mager (or any other quark or yoghurt)

start with dry ingredients first

Mix all dry ingredients first. The more cocoa you add, the rich chocolate taste will you have in the end.

by adding water and white egg you should get consistency like that one

Add white egg and a spoon of water to get dough consistency.

Cover container with plastic or aluminium foil and put it to microwave. Set highest power and bake for 30 seconds.

you can use frosting from regular peanut butter instead of using PB2 and Kesam

 Turn the container upside down and place brownie on a plate. Mix PB2 with Kesam and add frosting on a cake. 

Enjoy your protein rich dessert! :)

Approximate nutrition value:

For cake:  172 kcal,  36g protein, 8g carbohydrates, 11g fat
For frosting: 119 kcal, 17g protein, 6g carbohydrates, 6g fat

Loosing weight vs. burning fat

Having all my not-norwegian-speaking readers, I would like to translate for you really good article from Norwegian site Fitnessbloggen.no which originally can be found here: http://fitnessbloggen.no/reduser-fettprosent/

It is a really essence of this what it is about burning fat, loosing weight, dieting and so on. 

To loose weight (lower the number on a scale), you should:

1. Decrease the amount of kcal you are eating daily (the less calories, the lower weight)
2. Do periodical fasting (it is a method of dieting where you eat 2-3 big meals and than not eating at all for continuosing 12 or more hours until next deload)
3. Decrease intake of carbohydrates (bread, pasta, potato, sweets (cutting out carbs might pomote better weight loosing due to lower water accumulation).
4. Use medical solutions (like prescribed pills which are stopping your hunger etc.)
5. Buy training shoes and move, the more the better.
6. Jump from one diet to another without any rest days between

But if you are really interested in loosing/burning fat, not only decreasing the number on your scale, you should:

1. Increase consumption of vegetables (they are filling and at the same time good source of vitamins and minerals).
2. Use omega 3 supplements on a daily basic (it works in favour for your immune system and synthesis of protein).
3. Do intensive interval trainings. They will help you with oxygen intake and increase your fatburn).

4. Eat more proteins. They are filling, increasing fatburn and will protect your muscles mass from breaking while dieting.

5. Do from 2 til 4 times resistance trainings (weight training in the gym) in a week.
6. Try to eat a little less than normally each day. Moderate energy deficit will help you with long lasting fat loosing.
7. Find a training partner. Workout buddy will keep you motivated.

Roulade with asparagus and paprika

meat roulade filled with asparagus and paprika

Today's dinner was (again) inspired by Kristine Weber's recipe which you can find here. I made roulade stuffed with asparagus and paprika. 

you can use normal flour instead of sesame flour

First I seasoned meat with salt, pepper, garlic, onion and paprika. Then I added 1 whole egg, 1 spoon of fiberhusk and 1 spoon of flour (I used sesame flour). I mix all ingredients together. 

step 1: spread meat on a baking paper

Take baking pan and baking paper. Spread meat on the baking paper and formulate it in a shape of rectangle. 

step 2: use filling of your choice, instead of asparagus you can use pickled cucumber as well

In the middle of meat rectangle put your ingredients of choice. I used asparagus and red paprika, you can put also a little cheese in it (I skipped that ingredient).

step 3: roll your meat rectangle

Take one part of baking paper and wrap it along the centre of rectangle. Use baking paper to roll roulade for desired shape.

Put roulade to the oven and roast for about 30 minutes in 220 degrees.

Serve roulade with jacked potatoes and vegetables of choice. I used asparagus and fresh spinach.

Nice Saturday everyone! :)

Friday flex and gym log

Ok, so it is Friday evening and the weekend has officially began! :)) I start mine with some biceps flex. Yeah, I know I am horrible in flexing, would have to work on that ;)

I had two good classes today. I just have finished my aerobic and probably will take a weekend free from gym.

This week I have 3 cardio trainings, 1 strength class and only 1 my own training, but still - it was much, so body will have some active rest* :) 

*check my previous article about training periodisation and active rest if you are interested why day off are co crucial

And that how I was celebrating start of the weekend:

sushiiiii :) (good after training meal, by the way)

 

Winter desserts: sun-bringing tart with fresh berries

nothing better than strawberries, blueberries immersed in vanilla quark!

If you also miss sun and summer, you can try to bring it, at least to your kitchen.

For preparing this particular tart, I used package tart dough, but you can use one which you made yourself from biscuits. For filling I used three types of quark: light, regular and vanilla taste.

Kesam will be perfect here, but you can try to use any other homogenize cheese

Start with dough and pre-baking it in oven. Then I took care of filling: I used gelatin in plates, dissolved it in warm water and mix with three types of quark mentioned before. 

gelatin: you can use powdered gelatin, just follow instructions on a package about preparing it

I also used vanilla powder and Stevia English Toffee drops for better, sweeter taste.  

you can use any other sweetener or just simple sugar instead of Stevia drops

Let the filling coagulate first before putting it on a dough (if not, your dough might absorb the filling). I just simply took the filling out on the balcony for 5 minutes ;) (we have -15 degrees here in Norway, but you can also use freezer;).

decoration is the most enjoyable process ;)

Distribute filling on a dough and again freeze it a little. But remember about decoration with fruits first! When you are ready with you strawberries and berries, let tart stay in a cold place for about 2 hours. 

depends on your dough of choose, it can be really diet and healthy dessert :)

Creamy chicken

chicken in creamy souse from coconut milk

Some rich in protein, healthy and very tasteful dinner proposition: chicken breasts in creamy souse.

light coconut milk also will be great in this dish (and you will spare some calories from fat)

You will need:
* chicken breast
* coconut milk
* Kesam Oroginal or 18% cream
* champingnions

I prepared champingnon first, boil them until they give juices. 

Then I added chopped chicken breast and coconut milk. I seasoned everything with salt, pepper , garlic and onion. 

After 20 minutes of cooking meat in souse, I took pan away and added one big spoon of Kesam for better consistency (I do not cook Kesam, it doesn't tolerate it).

This chicken can be served with potatoes or rice. Don't forget about some green veggies too! :)

Batteries charging in the middle of the week

chest flies with gum

There is Wednesday, day off from work. I am trying to charge some batteries with some at-home training and good food. 

push-ups

I did some exercises with gums (chest flies on the pictures), push ups and planks. And in the evening I am having a 60 minutes spinn class.

today's brunch: cottage cheese, blueberries, banana and low kcal jam

and some snack: boiled eggs and toast with salmon and fresh spinach