Back,abs,legs,butt,arms = DEAD LIFTS
Here are some important things to keep in mind when doing dead lifts!
Don’t arch your back (or opposite), keep it straight!
Keep your abs and core tight the through the whole exercise!
Keep your head and eyes up and chest out as you lift to help you keep your back straight!
Keep the bar veeery close to you – almost let it lick your shins down to your knees, and then lick it back up your thighs until you’re upright.
When you bring the bar back up, straighten your legs at the same time as you bring your hips back completely, standing straight! Good luck guys!
Eat clean whole grain pasta
1 dl wheat bran
2 dl whole grain flour
1 dl graham flour
2 eggs
1 tbsp water
fresh oregano
1 tsp black pepper
½ tsp salt
1. Put all the ingredients in a bowl and knead until it comes together to a nice, pretty hard dough. With kitchen aid (or other baking machine): Kneed with the blender blade at speed 2 for 30 secs and then 2 minutes by hand.
2. Split the dough into 4 pieces and roll them s thin as you can into regular shaped sheets (use flour if the dough sticks), or if you use KA paste sheet roller: roll gradually from 1 to thickness 4.
3. Let the sheets dry a bit on a pasta rack or a regular, clean clothing hanger!
4. (OFC you can use this recipe for tagliatelle ot noodles too!)
Clean eating lasagna!
Longing for lasagna but your diet wont let you have it? THIS ONE is healthy! :)
400 g ground beef
2 onions
1 clove of garlic
400-500g of crushed tomatoes
salt and pepper
(if you want to include some béchamel sauce to make it a bit unhealthier, feel free)
1 batch of my eat clean whole grain pasta
1. Slice the onions and fry in a hot pan together with the meat and pressed/grated garlic
2. When the onions are soft, add the crushed tomatoes and spices. Add ½ cup of water and let it cook together.
3. Now it’s time to start assembling your lasagna! Depending on what kind of baking dish you use you might have to drizzle a little EVOO in the bottom of it. Start by covering the bottom of the pan with a layer of pasta sheets!
4. Then cover the pasta with some meat sauce (pour béchamel over the meat). Cover the meat layer with another round of pasta sheets and keep on layering until you don’t have any ingredients left! If you want to, you can grate some parmesan cheese over the last layer.
5. Pour a little less than ½ cup of water over the lasagna. Cook in the over on 200 degrees Celsius for about 30 mins. If the cheese gets done before the time is up; just put a sheet of foil over the lasagna to keep it from burning!
6. Tip! If you want nice square portion pieces: wait 15 mins after taking it out of the oven to let it set, then cut your piece!
Sesame seed breaded salmon
Recipe for 2 people:
125 g of salmon per person
sesame seeds
egg (or just the white or yolk)
baby spinach
rocket
1 tomato
walnuts
olive oil
vinegar
dried herbs
chili
salt n pepper!
1. Crack the egg and blend it (if you have leftover yolks or whites from ex breakfast you can use one of those because you dont need much). Brush the salmon with egg on the up and down side.
2. Pour some sesame seeds on a plate and put the fish onto the seeds to coat the 'egged' sides.
3. Fry the salmon in coconut oil on medium heat for aprox 2 mins, then flip them to the other side and fry until they feel firm. Dont forget to season the fish while frying it! Let the fish rest after cooking it.
4. Wash the greens and chop the tomato and about 2 cm of the chili (finely).
5. Mix together 3 tbsp of olive oil, 1 tbsp of vinegar, the chopped chili, 1 tsp of dry herbs of your choice (I used basil, time and rosemary) and a little salt.
6. Pour the vinaigrette over your greens and mix. Plate the green salad and then plate the tomatoes really artsy on the greens. Put the salmon on the salad and sprinkle with some walnuts. MMm!
Simple pasta with Shrimps and herbs!
Simple and healthy!
whole grain pasta
frozen peeled shrimps
fresh oregano
scallions
lemon
black pepper
chili flakes
salt
(olive oil is optional)
1. Cook the pasta in salted water.
2. Chop scallions and oregano while the pasta's cooking.
3. When the pasta is done, drain it and add everything to the pasta and mix (no more salt, you just salt the water)! Squeeze over the juice of half a lemon. 4. Serve!
My story
Here is my journey so far.
It all began when I and my family came home from our vacation in Thailand in June 2011. When I was looking through the pictures I saw that I didn’t look quite as I thought, or as I used to look. So that’s when I decided that I wanted to change the way I looked.
I began slowly with eating a bit healthier, less snacks. And I added a few workouts a week. I did mostly things like Zumba, Body balance, Sh’bam, Indoor walking and shorter running sessions (2K)on the treadmill. Of course I did some strength training as well, but not much, as you can see very clearly on how my body looks in the 2nd (skinnyfat and pretty weak). For a week or so I also tried to eat less than normal, but that didn’t help at all and it’s probably the worst thing you can do to your body, so DON’T!
[Calorie intake when losing weight: 1200 kcal at the end of the day (which means more than 1200 kcals consumed, and then worked off so that I landed on 1200 kcals)]
Before reaching the state I was in in the 2nd picture I decided to change both my diet and my workouts a bit. I was more and more sliding in to the clean eating – diet, and I added more running to my workouts.
Shoulders and upper back!
Sit on your butt, keeping your back straight. When you pull the weights, focus on pulling pack and together your shoulder blades at the same time ass you pull the handle close to your chest. Keep resistance when your extend the arms again. Repeat!
Abs and core!
Abs and stability!
Legs and butt: Squats! (Plié)
How to lose weight
I often get asked for advice on how to lose weight. And the most common area for the weight loss wishes are abs and thighs. So therefore I wanted to make a post about this, including the basic principles. And this is only what I think, and what have worked for me!
So let’s start with getting this straight from the beginning: you CAN NOT chose which parts you want to lose weight in! There is no such thing as “spot-burning”. So the whole thing with “I want to lose weight in my stomach and thighs and have a thigh gap” - pppfth! First of all, Why?! Second, the famous thigh gap is something that you have depending on where in your pelvic bone your femur is placed (genetic), if it’s wide set, you probably have one even if your BMI is 26, if you are slightly bow-legged, or if you are underweight.
When you lose weight the fat goes where it goes, often boobies and butt first, and there is nothing you can do about it, besides working up a fit butt instead :) As many people know, cardio is the most common and effective way to burn fat. From what I know and have experienced, HIIT (High intense interval training) is probably the most effective fat burning cardio workout there is. Another thing that’s good for losing weight is intense aerobic exercises, like Zumba, if you do it right. There is no point of going on zumba if you just flax with your arms and wink. The whole point is to get the body moving, more than ever! A good 50 min zumba class can burn 700 kcals! A third exercise form, is STRENGTH TRAINING and WEIGHT LIFTING! It actually burns calories too, and effectively if you do it the right way! Another thing that’s good to know, is that the more muscle mass you have, the more energy it needs! This means that your BMR (Basal Metabolic Rate) increases and you burn more calories without doing anything.
The probably most important part of weight loss is the food. There is a famous concept that says “you have to get rid of more calories than you take in”, and that’s just basic facts, and it means that if you eat 3000 kcals per day, but your body can only metabolize 2000, those 1000 excess kcals will be stored in your body as fat. What you need to do is 1. Eat less calories. 3000 is a loooot! 2. Work out so that you use up all the energy you put in!
So then many people say that they’re going to be hungry because they won’t get enough food. That’s why you need to better food that contains good calories! A clean eating- diet will make the pounds drop, at the same time as you get all the energy you need! The truth is, that if you keep a clean diet, there is no need for calorie counting, which is both hard to get right and it takes time! And the clean eating is also the solution to a flat stomach. A toned, flat, sexy belly is made out of 80% clean diet, and 15% workout, and 5% genetics. And THAT’S the truth people. If you wanna learn more about clean eating, I suggest that you visit www.eatcleandiet.com, and http://www.thegraciouspantry.com/what-is-clean-eating/ (Method 2). Thank you for reading, and good luck! Remember, I’m not educated in fitness or a PT, I just happen to be interested, know a few things and like to share my methods.
SO what have I said… well! Eat clean, train mean, look lean ;)
Legs and butt: Squats!
Yummy fish package!
This dish is so full of flavor! Serve it with brown rice or quinoa!
200g white fish /person
Garlic
Ginger
scallions
celery
(The sauce is for 4 persons)
2 tablespoons japanese soy
1 tablespoon chinese soy
the juice of 1lime
2 tablespoons EVOO,
black pepper
1. Place the fish on square foil pieces (40x40 cm).
2. Grate aprox 1 garlic clove and 1/2 tablespoon of ginger over each of the fishes.
3. Top the fish with chopped scallions and celery.
4. Mix together the ingredients of the sauce and pour it over the fish, equally on all packages (dont forget to fold the edges up a bit before you pour the sauce).
5. Season with some black pepper and fold into small square packages, as conseald as you can!
6. Pop them on to a hot grill for 10 minutes (or in the oven).
7. ENJOY!
Creamy dreamy banana ice cream!
These little babies contain about 80 kcal each! And if made with light yoghurt they could have even less calories! For 4 pops I used:
aprox 150 g turkish yoghurt with 10% fat
1 tbsp agave sirup
1/2 tsp cinnamon
2 tbsp dried coconut flakes
1 banana!
1. Mix everything except the banana.
2. Cut the banana in to 3 mm slices and place 2 in every holder. Then take a tbsp of the yoghurt mix and pour in each of them.
3. Keep layering until they're filled up. Finish off by poking down a few more banana slices in to every holder.
4. Put in the freezer and wait till the next day.
5. Enjoy!
Perfect protein pancakes!
There are alot of recipes for protein pancakes, but these... You HAVE TO try!
Perfect protein pancakes! For 1 person:
1 scoop of your fav protein powder (I used chocolate)
1 tsp baking powder
a splash of cinnamon
1 whole egg + two whites (for my mega calorie boyfriend I use 1 whole eggs + my 2 left over yolks)
about half a cup of oats
a splash of light milk
1 tbsp on agave sirup
1 banana
1. Mix everything except the banana!
2. Fry! And when you see the air bubbles on the up-side it's time to poke in two banana slices and flip the pancakes after a few secs!
3. YUM! Serve with a little greek yoghurt and berries!
