Pakkelykke and today's training

shopping makes happy :D

Pakkelykke is Norwegian term which refers to endless happiness because of receiving a pack on your local post office :D It is just like a little Christmas Eve, but in the middle of the week and there is no Santa, there is MyRevolution ;)

small pack - big pleasure! :)

This time I have received two training tops, BCAA Xpand FX Powder and almound flour (more marzipan rolls! :D).

Flex long sleeve in hot pink colour

I am extremely happy with this Better Bodies tops - one is longsleeve and other one is v-nect and short sleeve. So great they are! 

Fitness V-tee in tomato red colour

I had also a change to try new BCAA on today's training. It tastes like orangeade! I wrote few words about why BCAA is important when you are training here.

With new clothes and supplements, doing today's training was a really pleasure. Circuit 1 again today.

1) legs/butt squat with barbell 12x30kg 12x30kg 12x30kg (my record so far!)
2) glutes/butt hip trust with barbell 12x17,5kg 12x17,5kg 12x17,5kg
3) chest push ups (classic) 1x30 1x15 1x15
4) triceps dips 1x12 1x12 1x12
5) shoulders shoulder press with dumbbells  12x6kg 12x6kg 12x6kg
6) back seated row machine for upper back 12x15kg 12x15kg 12x15kg
7) abs crunch up 1x20 1x20 1x20
8) core/abs plank 1x60s 1x60s 1x60s 

Low carb bread

Seeds rich, low in carbs bread

Are you also a homemade bakery lower? :) 
I made a low carb bread from Funksjonell Mat which I bought here. 
This bread has little carbs, no yeast and no gluten. I was surprised how easy to prepare it was!











In this little package you get a ready mix of dough ingredients and a little charming form. And what this bread is based on? Mostlu on seeds, fiber and eggs and bean protein.

you don't even have to worry about oven pan, you get everything

Basically all you have to do is add 3dl of water into dry ingredients and mix it and then, put it to this little form.

this form is really small, so you will get a mini bread - if you have a family coming with visit, better prepare more supplies ;)

A form with dough has to bake in oven for approximately 70 minutes in 170 degrees. After 60 minutes I took bread from the form and baked it without it, to get more crunchy crust.

that is how baked bread looks like

this bread has a really good nutritional value - approximately 58 kcal in one slice, 3,5g of protein, 1,0g of carbs and 3,4 g of fats

Winter desserts - protein cocoa

 

Happy Monday everyone! There is -15 degrees in Oslo right now and as far as I enjoy winter, the same I am enjoying my comfy home and warm drinks :)

Here is my recipe for warming, aromatic cocoa. 

you can use soy milk, almond/rice or normal cow milk instead

For a base I used soy milk with vanilla taste. Soy milk is easier to digest than traditional cow milk, it is also rich in proteins.

use raw cocoa, not the sweetened version like nesquick etc.

I add one scoop of unsweetened cocoa to the soya milk and boil it together. Natural cocoa doesn't dissolve so quickly, that is why heating might help. I also added scoop of Sukrin (sweetener) because cocoa itself is very bitter.

this espresso cup is perfect for preparing protein powder mouse which I will mix with cocoa

In smaller cup I dissolve one scoop of protein powder in a tiny amount of soya milk. Protein powder preferably should have chocolate flavour. I used Mocca-Chocolate MyoProtein from MyRevolution.

mix protein mouse with cocoa

Pour soya milk with cocoa to the glass and mix it with dissolved protein powder (don't boil protein powder).

it is the best when serving hot :)

Enjoy! :)

Gift tips - start with you

no Christmas in Norway without gingerbread house (nor. pepperkakehus)

Christmas are closer and closer. We already have December and in Norway people are just crazy about buying presents, baking, cooking and advent calendar. 

The last thing I mentioned - advent calendar - is kind of new thing to me. It is all about counting day til Christmas Eve. How does it work? People are hanging out calendars (or just numbers symbolizing days in December) and each day they open one window from it. There can be found either sweets or some little presents, sometimes some challenges for whole family. Boyfriends are preparing calendars for their girlfriends, parents for their kinds and so on.

Many Norwegian companies/producents use that opportunity to give some presents to their customers and they are preparing their own versions of advent calendars. 
They organizing special promotions (you can find some cheaper gifts for your family!), quizes and so on. 
My sponsor, My Revolution, also has their own Christmas calendar where everyone can win something each , only with a little effort :) 
* you will soon here more from me regarding this julekalendar 




Whole December is about giving and receiving presents which I find really interesting!

Of course the biggest accumulation of gifts will be on the Christmas Eve. Many of you probably have started buying them or at least planning. 

Little tip from me - start with yourself. Normally we are treating others better then ourselves, we are to harsh for our souls and bodies. Do something for you that you will fell the power and strenght to make other happy! 
By that I mean doiung something which really will help you find calm and balanc, I don't mean simply eating whole box of cookies. 
Even if we are splurging ourselves with sweets, the relief is just temporary and in fact we are only ruining our self confidence and sabotaging our health. Stop this circle! And find some gift for you.
* go for a massage treatment
* spend a day in SPA or at least use an hour for manicure/pedicure
* buy yourself a book/ebook/audio book
* buy a simple calendar and plan the awesome new year, write all your goals and set the date for all your dreams - by that they will stop beeing only dreams, but they becoming clear goals

* find some yoga/stretching video on YouTube and work on your suppleness



Use your creativity. It is not necessary to spend a fortune to just feel better :) 

And what I did for myself?

I will have a massage treatment with our specialist from my workplace, Istvan :)
And...I have some great ebooks to read! They are about fat burning, exercises, diet and lot's of tips&tricks for better body. 'The Ultimate Diet 2.0' by Lyle McDonald and 'Cortisol Connection' by Shawn Tallbot :)

author writes thoroughlt about fat burning and muscle gaining process in body

a book about connection between stress and weight gaining

Circuit 3 and orange dinner

bulgarian lunge with dumbbells exercise

Sunday's training 

Today was the last training for this week, circuit three.
I had so much power that I also did some additional exercises and beat my own 3 records! :)

Today's total body workout:
* inner thighs side split squat with barbell 12x12,5kg 12x15,5kg 12x15,5kg
* thighs bulgarian lunge 12x6kg 12x8kg 12x8kg
* back bent over row 12x12,5kg 12x15,5kg 12x15,5kg
* back seated rowing 12x35kg 12x35kg 12x35kg
* lower back, glutes deadlift 10x40kg 10x40kg 10kgx40kg (!) my new deadlift record!
* abs kneeling crunch 12x22,5kg 12x22,5kg 12x22,5kg
* chest bench press 10x14,gkg 12x14,5kg 10x14,5kg
* legs, butt leg press 45 degrees 12x110kg 12x110kg 12x120kg (!) my new leg press record!
* shoulders lateral raise 12x4kg 12x6kg 12x6kg
* calves calve muscles leg press 20x110kg 20x110kg 20x110kg
* chest max reps of classic push up - I made 40 in a row (!) new record in push ups!

Sunday's dinner

delicious oven-baked salmon with sweet potatoes and carrot&apple salad

After work and such a great training there was a a time for a good dinner: salmon with sweet potatoes and carrot-apple salad :)

I am a big fan of apple&carrot salad, however I do not always have time to prepare it. You simply have only to grate carrots and apples, that is it!

don't forget to add few drops of olive oil that all the vitamins from carrot could be absorbed

 

Healthy pizza again

Remember my post about simple pizza?

I did it again! :) 

This time I didn't use champignons, but paprika instead and no ham but minced chicken meat.
Again with light cheese and homemade pizza souse (half a box of chopped tomatoes with a spoon of tomato puree. 

so easy and good :)

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!