All posts filed under: Training

Instagram & Sunday sprints

Welcome Sunday! You’re almost my favourite day. Not really, but we’re getting there. What should I do with you today? I had my coffee (or two cups) already so I’m more than ready to get on with this day, although heavy clouds are coming in. However, I’ve been awake since 8 this morning, busy making myself breakfast and working on the computer. But now it’s time to hit the gym. There’s gonna be some serious sprinting involved followed by a visit to the neighbourhood coffee shop. Yes I now, I love my coffee. Tip of the day; If you want to kick-start your metabolism try incorporating sprints into your workout routine – at the end of a gym session or simply as a workout on its own. I usually follow this set up: 10 minutes warm up (10 km/h) 15-20 sprints (30 seconds on/30 seconds off) Pace between 15 km/h – 20 km/h depending on your fitness level. Those 30 seconds on should be though. 10 minutes cool down (10 km/hour) Stretch. Remember to stretch out those …

HIIT WORKOUT

HIIT = High Intensity Interval Training I love a sweaty workout. Short & intense – that’s my thing. Preferably in the morning to wake up the mind and body; getting ready for the day ahead. The best start. So refreshing! These workouts are perfect to do at home, no fancy equipment is needed (just a chair or bench for the step ups and tricep dips & a skipping rope). No excuses. Let’s do this. Do 3-5 rounds, depending on your fitness level. Rest 1 minute between the rounds. Remember to do some light stretches after each workout. Grab your water bottle, choose 1 of the 5 workouts below and get ready to sweat!  I enjoy going to the gym, but some days when I don’t feel like it I rather workout at home. Then a sweaty HIIT workout is perfect ⇓ 

Be active

”Small progress is still progress.”   You don’t have to spend hours at the gym every day in order to be active. Some days all you need is a quick 30 minutes workout to break a sweat and keep the blood flowing. Keep it simple. Whether you decide to go for a run, do tabata exercises at the gym, take a power walk, complete a nice yoga flow or do some body weight training it’s important that you do something you enjoy doing. Listen to your body. Tips & Tricks for an active life It’s a lifestyle – being active should be regarded as a lifestyle; make it a habit. Make sure you’re active in your every day life; we tend to spend too much time in front of our computer or mobile phone – remember to move your body, stretch it out so you don’t get stiff. Don’t complicate things – Keep it simple! You don’t have to spend a fortune on expensive gym cards (although it could be seen as an investment for …

5 x favourite workouts

Powerwalking – At the moment it feels like I’m walking everywhere – ten minutes here and there, sometimes one hour or up to two and a half hours. Walking is underrated. One of the best activities there is. Put on your favourite music and some comfortable shoes and you can walk for hours, enjoying nature at the same time. I enjoy walking even more now when I can’t run (having some problems with my knee..) Kayla Itsines’ BBG (Bikini Body Guide) – When you’re a busy bee and don’t have time to workout for one hour. Kayla’s 30 minutes resistance workouts are great for a hectic lifestyle. They are suitable for almost everyone and they are great since you don’t actually need a gym in order to follow the program. A good whole body workout. (When I’m working at the ship I usually do Insanity workout which is also a great workout for busy days – High Intensive Training at it’s best!) Weight lifting – For the most part I lift weights at the gym. My …

Train hard Eat well

I have one week off before I start working at the cruise ship again. It has been great being able to work at the office for the past nine months; more structure and routines in life. Eventually everything comes to an end. However, I’m looking forward to a summer with travelling, hopefully good weather, tough workouts and of course plenty of work. This week I try my best to recharge my batteries, which means getting enough sleep, eating my vitamins and greens and last but not least many, many workouts. For me working out is like meditation, the tougher the workout the better meditation 😉 At the same time I also appreciate long walks, yoga and stretching… Yes, I try to squeeze in a little bit of everything! Loading up with good carbs and I’m good to go! This week my training might look a bit like below (with some room for changes..) And no, I don’t work out like this all the time. I have a week off and nothing exciting planned so I …

Stay active

In order to maintain a healthy lifestyle it’s important that you try to stay active and workout regularly. Try to exercise at least three times a week for a at least 30 minutes. And that means 30 sweaty minutes 😉 But the most important is that you stay active every day. And by active I mean going for a brisk 30 minutes walk, cleaning the apartment/house, taking the stairs instead of the elevator, doing some light yoga/stretching, playing with your kids, dancing to your favourite song, taking the bicycle instead of the car, those kind of things. It’s easy to forget about the time when you’re in front of the computer, minutes become hours and all of a sudden you’ve been sitting in the same position for way too many hours. Making you feel tense and stiff. Try to take short breaks every now and then; drink some water, stretch your shoulders etcetera. I’m one of those lucky persons that only has a 30 minutes walk to work. It’s a great way to start the …

Workout inspiration

I have a goal for 2016; Once a month I want to try out a new sport or activity. Today I went to a Barre class and it went pretty well. I must say I’ve missed ballet inspired training. More of that indeed, and the best part it’s rather easy to do at home. All you need is a chair 😉 Other sports I’m eager to try (or do more often); Thai boxing Crossfit Dancing Yoga Down hill skiing / snowboarding I wanna complete an obstacle race (Tough Viking!?) Hiking in the Alps Surfing Photos: Pinterest

Yoga every damn day

I must admit I don’t do yoga regularly. But I noticed how good it is for my body. As an old gymnast I always been fond of stretching (although I’ve been neglecting it lately). Anyhow I’ve decided to change that, and I’m trying to incorporate yoga at least two times a week. I feel a big difference already after three times. I manage to do the split today after my regular workout! I’ve been having some problem with my hamstrings, but I think (hope) a few hours of yoga will change that. I decided to subscribe to Yoogaia, which is a really nice yoga site with both live classes and recordings. You can choose between a wide selection of classes from beginners to advanced. I really recommend Yoogaia for everyone that wishes to practise yoga at home in the living room. It makes it so much easier to get it done! Underneath I offer you a link which gives you a free 14 day trial. Don’t miss out on that! https://yoogaia.com/?referral=C8ERNNMPM6W0 Don’t hesitate to try …

My workout

55 weeks ago I started to write down my workouts. Now, more than one year later, it’s really motivating to see how much I’ve been working out this last year. Ok, since I was in second grade I’ve always been doing some kind of sport so I actually never been a couch potato… Anyways, I strongly recommend everyone to start writing down their workouts, since I don’t plan my workouts beforehand I write them down afterwards. But if you prefer; why not start planning your weekly workouts on Sunday evening. Try to see your workout as an important meeting with yourself (or with a friend/personal trainer) If it’s a morning powerwalk, a sweaty boxing session or a relaxing yoga hour, you should consider the time spent as vital as any other important meeting. Last week I didn’t have a rest day. So this week I’ll for sure have one or two. They are as important as the actual workout, especially if you workout often. Don’t you forget them! My workout last week: Monday: 30 minutes crosstrainer …