But with extra kalories in the body the harder training sessions I can do. For 4 days I have been eating a huge amount of extra calories but my sessions in the crossfit box and the gym has been absolutely crazy hard! And that’s good cause when I eat a lot I do not want mellow mediocre sessions. I want to push myself as hard as I possibly can and then a little bit harder again! I love the feeling of my heart almost bouncing out of my chest or when the shoulders gets so much lactic ascid that I can’t lift my arms over my head or when the legs gets like big logs…. That’s when I feel alive! I can feel every cell in my body… It’s my hole system working hard together as one unit. I look at my swollen belly after 4 days of abusing my body with food and wonder why I always fall in to the Christmas trap? Oh well, back on track – a week of really hard training is coming up!!! No excuses!!!
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I was going to write this blog post on Saturday (8 days before Christmas) but I didn’t get around to do it but here it is.
On Saturday when I went to the crossfit box there was a mad workout on the white board “8 days to Christmas”
8 benchmark crossfit workouts without any break in between! I can tell you it was a killer!
It was a couples workout but I did it myself and scaled down to half the reps instead. In the muscle ups I used a resistance band as well but otherwise I tried to keep a steady paste not burning myself out to quick.
By the 5th workout I was starting to feel very fatigue and I had to remind myself that I love the feeling of being pushed hard.
It took me almost an hour to finnish the workouts and the next day I was sore! I love that feeling!
The workouts was:
Snatch squat (40kg)
100 Air Squats
Clean n jerk 40kg
30 snatch 40kg
Being a binge-eater, is like being an alcoholic, except it involves food instead of alcohol. It’s an addiction which affects people of all levels of fitness.
Binge eating is as commen amongst competing fitness athletes as it is for a a person who never goes to the gym.
I would lie if I said I never had binge eaten myself. After a long diet your body runs on empty. You are on the borderline for what is a dangerous low fat procent. You are craving all that food you couldn’t eat during the comp diet.[caption id="" align="alignnone" width="1536"] Comp diet 2014[/caption]
Some people who suffer from binge eating disorder struggle with emotions of guilt, depression or anxiety. Others feels pressured to be thin and that can that way trigger emotional eating.
I have certain “bad” foods I just have to have after a diet and it’s bread and butter. Carbs and fat! I can go nuts on a loaf of bread but afterwards I feel pretty bad in my belly. Usually this binge period passes after a couple of days and I can go back to normal.
But for some people the binging takes over and they can’t break free. I know how hard it can be when the brain takes over but there is ways to break the binging.[caption id="" align="alignnone" width="2000"] Comp diet 2014[/caption]
My best tips to binge eaters is not to feel you have failed or done something bad. Learn what triggers the binge and try to avoid it. If you binge one day make sure you “snap out of it” the next day! Let go of the mentality that foods are “good” or “bad”. Make peace with the food!
1. Start the morning with a carb free breakfast like egg white omelette.
2. Go to the gym and workout hard and make sure you use the excess energy you stuffed your body with.
3. Eat clean throughout the day, no snacking. Make sure to not surround yourself with “binge food”
4. If you feel like snacking in the evening. Go for a power walk and drink a large cup of tea.
5. If you feel like binge later at night… brush your teeth and go to bed.[caption id="" align="alignnone" width="1365"] Comp diet 2015[/caption]
To watch long distance running is really weird. You stand by the track waiting for hours to se runners slowly make it over the finnishing line. It’s not very much action at all… people was mostly socialising with each other and drinking beer…[caption id="" align="alignnone" width="2000"] Me and Ariel waiting around for Ian[/caption]
I have never watched a ultra marathon (50km) but this one was special cause my hubby was in it. He had a goal time of 5.30 hours but he finnished over an hour later than the goal time. He came in as 149… well that’s in top 150… good on him![caption id="" align="alignnone" width="2000"] Ian on the finnishing line… (he did run in shoes)[/caption]
I am super proud of him cause I could never run for that long! I don’t think I’ll ever run further than 10km.[caption id="" align="alignnone" width="2000"] Ian fuling up[/caption]
Today, a day after the race he was pretty stiff in his legs… he lookedlike me after a heavy leg day hihihi.
My husband promised he would run the marathon this year and with only 3 weeks left of 2016 he is going to make it happen!
Not only will he run a marathon he will run even further! The event is a 50km run along the footpaths and roads adjacent to the Gold Coast beachfront, one of the world’s most attractive beaches, from Kurrawa to Duranbah and back.
I think it’s a crazy long run! I could never run for that long… I’m used to workouts short and sweet! 1 hour smashing mysself to 100% effot… but 5 hours is a long time!!
He’s been out for 5 hours right now…. let’s se how it goes!
This weekend was a truly epic weekend. I can’t write to much about it right now… (but I will later so keep tuned!)
It was really great being back in Sydney again. It actually felt like “coming home”.
I met some really amazing people and it was very inspiring talking to everyone.
Every year I try to challenge myself and I am really proud over finishing this year with a really big challenge.
I don’t know what next year holds for me but I’m going to continue pushing myself to be stronger, better and “bigger”. I’m going to search new challenges cause being out of my comfort zone keeps me exited on life.
This last week has been really weird. My focus has been to rest as much as possible. Anyone who knows me would understand how hard that is for me 😂😂
I have done my cardio and some hiit sessions but not anything straining for the body. Since I am very stiff in my muscles I have been rolling out my body and done stretching a lot.
I have been keeping up my flexible diet and I feel really good in my body. Not that looks matters in this comp but I like looking lean .
Wop, wop…. now of to Sydney 👊👊 I am just so excited !!!!
-Uh, it’s very hot today! Being from Sweden and all, how are you finding it?
– I’m fine! I love the heat, that’s why I moved here.
– But it gets really warm in summer!
-Good! In sweden it’s usually very rainy and cold in summer.
People in Australia seems afraid of the heat. They need the cool all the time! I can’t really understand the hysterical madness about keeping it cool!!!
For example, my son has told me that it’s so cold at his friends house of the air-condition, that everyone sits under fleece covers in front of the television.
Outside school parents doesn’t even get out of their cars to pick up their children, Instead they sit in the aircon in the car with the engine on polluting our planet.
The gym is even worse! The aircon is often on freeze blowing straight at you when exercising!
I’m doing my workout and my body is trying to heat up. The Aircon is blowing cold at me and my body is trying to create a balance between the body temperature and the temperature around me.
The body slowly starts losing the warmth. That’s really not good for your muscles as you workout.
It’s okay to cool your body down once you are done working out but not as you are working out!! It’s like travelling in a train whose brake system doesn’t work properly. The constant sudden brake harms the passengers within the train. Same way it harms your muscles and tissues.
Sweating is a very good way of letting out all the toxins in your body and all the dust that has accumulated over your skin. Once you sweat and then take a shower you feel more refreshe, so working out under just a fan is more effective and beneficial health wise than in a to cool air condition.
I hear people (often overweight people) in the gym complain about it being to hot in the gym (when it’s not). The amount of body weight and body fat is often a bigger factor for excessive sweating, not the already cool temperature in the gym. Moving require more effort with increased body weight and higher amounts of body fat can insulate your body trapping the heat.
Rathet than turning the aircon up to freeze, I would suggest a extra power walk and a good diet plan to dropp some body fat!
The aircon ruined my workout today! I had a plan of 1.5h leg session and 30min cardio but I had to cut my session short! I was sweating but my skin was cold on the outside with goose bumps! My joints felt stiff after the rest between sets so I couldn’t lift as heavy as I wanted to… DAMN THE AIRCON !!!
So you want to loose body fat and increase muscle, tone up and get some definition…right?
You have read about how some foods are good for you and some foods bad. The only way to loose weight is to cut out the “bad foods” from your diet.
Chicken & rice= good!
Ice cream & waffle= bad.
I still believe eating clean is best for the body, but not necessarily for the brain.
Many of my clients just love their snacks and treats. When their favourite foods isn’t in the diet plan they feel like they need “cheat days”. With a flexible diet you never need to feel you miss out of any foods.[caption id="" align="alignnone" width="2000"] 4 weeks on flexible dieting[/caption]
Rathet than just calorie count, flexible dieting tracks macronutrients (xx grams of protein, xx g fat, xx g carbs/day = xxxx calories ). This influence the body composition more effectively.
When food enters your stomach your body doesn’t know if it’s good or bad food?” it is simply breaking down the food and processing the macronutrients.
You can basically eat whatever you want as long as it within your macros. Therefore it is very important to logg all food you eat during the day to keep track. There is many “calorie counting apps” for your smartphone that will help you logg the food properly.
This diet could be difficult for some people and I wouldn’t recommend it for everyone. It is really important to know your macros in order to get it right.[caption id="" align="alignnone" width="1080"] Body composition scan[/caption]
When doing my body composition scan in October I had 10.8% body fat but 4 weeks later after starting my flexible dieting I had only 8.4% body fat. I have lost a total of 2kg in bodyfat in 4 weeks.
About 60% of my fat was stored in my trunk but 4 weeks later that number have dropped to about 40%.
Knowing my macros I have still fed my muscles what they need for not loosing them. I have gained 500g of muscle in 4 weeks.
It’s interesting and fun to se how the body reacts to different diets.
If you want to get help to start your flexible diet don’t hesitate to contact me… I’ll help you.