Tuesday, 2 June 2015

YOOGAIA

As a Buzzador-tester, I got to try out Yoogaia. If you haven't heard it before, Yoogaia is a website where you can do live and recorded yoga inspired classes. It's global so sometimes your teacher is in Hong Kong or London or Helsinki. The instructors are for the most part really good and you can also leave your feedback after the class.

I have quite enjoyed this type of "group" class and there is a good variety of classes such as yoga for kids, chakra meditation, stretching etc. If you want to give it a go, you can try the site for 7 days for free. The best part is no card details is needed so you are not scammed into a membership you might not want.

All in all, I really recommend Yoogaia. Give it a try and see how you like it.

Saturday, 16 May 2015

HALF MARATHON MADNESS

Yes, I have been absent. Been taking my mommyhood way too comfortably maybe. Or been haunted by injury more like it. But now it's time. To run a half marathon. Why not. People look at me like I'm crazy when I say I'm running the upcoming half marathon. And maybe I am. I am in no shape or form ready to embark on a 21 km journey. Running. But hey, once again, why not. I'll never know if I don't try. What doesn't challenge you won't change you. Bring it on so.

Sunday, 16 February 2014

CELEBRITY MOMMIES

Needless to say I am dying to get back into my pre-pregnancy body. But with having my very difficult and immobilised pregnancy and then some post-pregnancy challenges, my fitness return is not what I hoped for. Also, my knowledge of post-pregnancy fitness and diet isn't extensive which makes it harder to adapt to my lifestyle. I admit I've become a little bit lazy as well. Not in what I do with my time but more with what I put in my mouth. The time I used to spend on myself either working out or cooking is now the time I spend with my little one. I just need to find a balance and plan my time better at the same time as I'm prepared for the interruptions. 

I started looking to other mommies for inspiration, those who gained some weight during pregnancy and then have lost it, and I found some nice pics on my random google search.



Wednesday, 12 February 2014

FITNESS DOESN'T COME FOR FREE

Yup, as expected, I am sooo sore today! Self inflicted of course but still. It didn't stop me from walking and clocking over 11 km in total today. Will I be even more sore tomorrow? Probably. 

Who said fitness and a healthy body comes for free?!! :))

Tuesday, 11 February 2014

RETURN OF THE MAMMOTH

Yep, return of the Mammoth... At least that's what it feels like right now. It's gone 6 months since I delivered my son into this world and it was a tough start. Before then I had a really tough pregnancy where I was taken to the hospital in week 15 for a few days and forbidden any kind of training. Around week 20 I could barely walk because heavy contractions set in. At some point during my pregnancy I was completely bed-ridden. All in prevention of my baby being delivered too early. He still came too early but he held off until week 34 which made a huge difference. Needless to say my body has taken a beating the last year. I went from teaching 6 fitness classes a week at the gym and running with the dog in the mornings to... NOTHING! I am so weak and my muscles are non-existing it feels like. I used to be so strong and didn't believe anything was impossible. But now, I'm having to eat my own harsh words of reality. Being a first time mom there's a lot of things happening in my body. Because I'm still breastfeeding, the hormones are still surging through my body in order to provide adequate food for my little boy. The hormones are also keeping my bones soft and it took a good while before I could even walk fast again. Everything is improving slowly, day by day, but me being used to manipulate my body to what I want and demand, it's a harsh reality to face that I am no longer in command of my own body. 

And so my story begins of finding my way back to my fitness body...

This morning, it hit me that mini J came to this world 6 moths ago and I'm still not back in shape. I teach 2 classes at the gym at the moment, BodyPump and IndoorWalking, and I love it. But it's a pain to look myself in the mirror and not recognising who I have become. It's a lot softer and squishier Jax, both physically and mentally. And I miss the fresh-looking, bouncing of energy woman I once was. So I've had it! Although I'm exhausted from not being able to sleep through the night as the little mister wants to nurse about 3-5 times per night, and that's only between midnight to about 8 o'clock, I have decided to start working out at home to my favourite trainer, Jillian Michaels. And today was Day 1 of her Body Revolution program. I was already sore from my BodyPump class last night but now I'm even more sore. What's good is that the workouts are short. Only about 30 minutes, which is great for a mother like myself who is trying to squeeze in too much during the days at home with the baby. It felt so good after the workout and I really liked it. It wasn't too bouncy or jumpy which suits me good as I'm still a bit fragile when it comes to plyometric moves. I love working out in the mornings and hopefully this will be the start and come back of a great habit.
In the afternoon I took the dog and the baby in the pram for a long walk and ended up clocking 6,7 km. Yup, my legs are sore now. Haha! I'll see how sore I am tomorrow and if I'll be able to do workout 2 or not. I need to plan the workouts a bit since I have my own gym classes to be fit for as well. 
All in all, a good first day of my own Body Revolution. :)

Wednesday, 31 July 2013

DR. BRONNER'S MILD LAUNDRY DETERGENT MIX


Here's the recipe to the mildest and cheapest laundry detergent you can possibly have in your cupboard. Especially good for people with allergies or for your children's clothes.

  • 1 dl Dr. Bronner's Unscented Pure Castile Soap (easily ordered through FeelUnique.com)
  • 1 dl baking soda
  • 1/3 dl salt
  • 2 dl water

Mix the baking soda and salt in warm water until disolved, add the pure castile soap. Use the mix as regular detergent in your wash.

Saturday, 15 June 2013

HOMEMADE ECO MUESLI

For all of you who know me, you know I'm quite ECO-conscience. And one thing I have been looking for is eco muesli. Not one out there has tickled my taste buds, so what better way to get exactly what you want? Make your own of course! :)
Here's my own muesli from this morning with loads of goodness for me and the baby growing strong within. And it's 100% organic. Both the baby and the muesli. Haha!
Yummm!!!

Wednesday, 5 June 2013

VISION OUT OF SYNC


06:30 and I've been awake for long over an hour now. Having trouble sleeping lately. One week of my sick leave has passed and I'm starting to understand why the doctor felt so adament in making sure I rest. I have been in more pain than usual and with the little miracle baby growing, it's putting some serious pressure on everything, including my myomas (muscle knots). It's really uncomfortable and painful to say the least. My early contractions aren't making it easier to cope either. All this pain is making me feel nauseas as well. But the part of me that has a hard time connecting with everything that's going on is... my brain. I have been so frustrated that my body decided to, in my mind, give up. I had a rosy vision of me keeping my morning running regime, instructing my classes at the gym, be active, glowing, vibrant, being in sync with the life growing within me. Wrong!!! Don't misunderstand me now, I feel blessed to be pregnant with a life growing inside of me, with or without all the complications, but the reality is just not matching up to the vision I had. Here I am, already been admitted to the hospital having problems with large myomas that may later down the line complicate the actual birth of the baby. I also have severe pelvic girdle pains to the point where I can barely walk, or have to stop completely until it subsides. And to top it all off, I've got heavy, painful early contractions that puts me at risk of delivering too early and the baby at risk for health complications if that happens. Yes, according to the doctor, this is serious shit, and I get it, the severity of it all, I really do, but still... it's not matching up to my vision... And I don't understand why... What happened?
Next step is acceptance rather than frustration. Not quite there yet though.

Monday, 20 May 2013

PREGNANCY AMBIVALENCE

So this thing with pregnancy memory loss, most of us know about. But pregnancy ambivalence. Come on! I started cooking dinner and was aiming for quinoa with fish and veg. It changed during the course though and I made veg stir-fry. However, that didn't quite suit my taste buds either so I fried some turkey burgers. Nope. I didnt' want that either. So what did I end up with in the end? Spinach, cottage cheese, tuna and quinoa mixed with cucumber, tomato, red onion and avocado oil. Yup! What to do with the veg stir-fry, turkey burgers, fish and rest of the quinoa? Let's just say the dog is the best fed organic pooch in the neighbourhood. ūüėČ

Thursday, 3 January 2013

ALMOND MILK PART 2

Finished making my almond milk today. After letting the whole almonds sit in the water overnight, I blended them up real good together wih the existing water. Have seen other recipes where they change the water and blend it in fresh water instead, but I didn't bother as I feel it's a pity to waste precious water with almond goodness extracted into it.

After blending the almonds and the water for several minutes, I separated the almond pulp and the milk that was created from the blending through a cheese cloth attached onto a pan. See pic below. It look a bit of time to wait for it to drip through, but it was worth it. I finally extracted 600 ml of milk and used the leftover pulp to sit in a new batch of water to see if I can extract even more almond milk out of it.

The coffee today with my own homemade almond milk tasted looovely! I must say, it actually tasted nicer than the one bought in the store. Big success!  :)



Wednesday, 2 January 2013

DETOX AND LIVEFIT TRAINER

Since Big J moved in with me and I'm no longer the only human living in the flat anymore, I must say I have been struggling. Before, I could mind my own business, eat whatever I wanted however boring it could be, train whenever, sleep whenever, do whatever whenever. But as soon as another person lives with you that you actually care for, it becomes harder. And as a woman, I think we automatically feel this calling of taking care of our man, which shifts the focus from ourselves instead of trying to find a balance.

So, I have gone through a period of 5 months where I have strayed from my usual diet and training regime and finally I've had enough. Don't get me wrong, I've had a good time, I'm not gonna lie, but when the jeans are getting too tight that's when I have to set my foot down. Honestly, I am dead scared of going down the dangerous path of obesity again, which I know won't happen again, but the fear is there, in the back of my head.

Like so many other people after New Years, I am jumping on the detox bandwagon for 30 days. Unfortunately, I have been sick with fever and a throat infection, but I am back to writing my food journal and restricting calories as well as carbs. It's good to be back on track!

Next step is to chose a training program. I thought I might just go back to my old one I did with upper and lower body split supersets, together with my classes I instruct at the gym, but I had such good results last year doing the first 5 weeks of Jamie Eason's LiveFit Trainer that I'm gonna go back and finish it. This time, I will start in week 5 phase 2 and go from there.

But for now, lots of tea with lemon and honey. Gaaah!

Jamie Eason's Livefit Trainer
 

ALMOND MILK RECIPE PART 1

Now that almond milk has finally become a little bit more popular, it's nice to see it popping up on the supermarket shelves. However, thesupermarkets have forgotten one important thing: to buy the non-sweetened almond milk.

Read somewhere it's supposed to be quite easy to make your own almond milk, so this time I'm going to try to make my own instead of buying. It will reduce the cost by more than half. Yay!

Step 1:
Steep 2 dl organic almonds in 10 dl of water a minimum of 5 hrs, preferrably much longer for a sweeter taste, which is what I'm going to do. I'm actually leaving it overnight. Add a tiny bit of organic vanilla powder in the water for a vanilla tasting almond milk. And let it all sit...

To be continued...

Sunday, 30 December 2012

EXERCISE: GOOD FOR BODY, GOOD FOR MIND

"It may come as a surprise to you that I don't love to exercise. Sometimes I actually hate it. But I do it anyway, because the rewards far outweigh whatever discomfort I feel during a workout. Regular exercise leads to better health, more energy, a lower risk of heart disease and diabetes, and a longer life. But it isn't just the physical benefits of exercise that push me — it's what it does for my mental health.

The mental-health benefits start right after you exercise. Have you ever noticed how good you feel when you complete a workout? That you feel relaxed, or even euphoric? That mood lift, often called "runner's high," comes courtesy of natural morphine-like chemicals called endorphins. Exercise floods the brain with endorphins, which help to relieve pain, enhance your mood, and relieve stress.

But the feel-good effects don't stop after the endorphin rush subsides. Over time, exercise provides a major boost to your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish as well. To put it another way, if you can survive my workouts, you can do anything — and when you feel that sense of empowerment, nothing will be able to stand between you and the life you want to live." - Jillian Michaels

Thursday, 12 July 2012

RAW FOOD BALLS RECIPE



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Raw food balls recipe
Remember, I don't really measure when cooking or baking so I suggest you use your own judgement and taste buds to get these the way you like them. Use a food processor and add:
Almond flour (optional)
Coconut oil
Raisins, sultanas, figs and/or dadles
Nuts (whichever you prefer)
Seeds (sesame, pumpkin)
Spirulina and/or wheatgrass powder
Water or any other liquid you prefer
Mix all the ingredients well and taste the batch. Make them into little balls and roll them in coconut flakes or cocoa powder mixed with stevia. Store in the fridge. Yummm! Enjoy!

Monday, 2 July 2012

RAW FOOD SEED CRISPBREAD



Crispbread or crackers, whatever you want to call them. Whatever the name, it is the best recipe you'll ever try. You won't know how the heck you've lived without it until now!!!

Here's my recipe (all ingredients are organic and GMO-free):

  • 1 dl flaxseeds

  • 1½ dl sesame seeds

  • ½ dl pumpkin seeds

  • ½ dl sunflower seeds

  • 1-2 tsp vegetable broth (I use Ren√©e Voltaire)

  • ca 2½ dl water


Mix all the ingredients in a bowl and let it sit for an hour or three, depending on your time. Put the oven on 50¤ Celsius and put the rack at the lowest level. Put a baking sheet into a semi-deep pan, just to stop the mixture dripping outside the pan. Pour the wet mixture onto the baking sheet and spread it/flatten it evenly with a spoon, all over the baking sheet. Put the pan into the oven on the lowest rack and let it cook for 3-4 hours on the same low heat. Perfect time to clean the house, do laundry or other "fun" things around the hous. Once done (when it's no longer wet underneath) let it cool for a bit before you try it. It's soooo yummy!

I like to eat my crispbread, or crackers, with almond butter. Or with a slice of cheese when it's straight from the oven. Or why not with some cottage cheese and avokado. There are no limits! Bon apetit.


The wet mixture before the flaxseeds develop the gel around them.



The mixture spread out evely on the baking sheet before going into the oven.



Freshly out of the oven. Mmmm!

Sunday, 1 July 2012

SETTING GOALS FOR SUCCESS



You can't achieve success if you're not moving toward something. Think about your ultimate long-term goal, and then break it down into less overwhelming mini-goals. Then find some incentives to help you stay the course. What kinds of goals am I talking about? The ambitious and attainable ones.

First: Think long and hard about what you want. Make sure your goals are actually things you want to achieve, not what society dictates or what your family or friends want for you. Ultimately your life is yours and you must live it for yourself. I know you might be thinking that's selfish, but so what? Sometimes being a little selfish is a good thing, especially if it enables you to take care of yourself.

Second: Remember, goals are not inflexible roadblocks meant to make you feel badly about yourself. If you don't accomplish a goal exactly on schedule, so what? You can't predict what life is going to throw your way — but you CAN choose the way you react to situations that come up. That is where your power lies. If you fall off the wagon, just get back on — no ifs, ands, or buts about it.

Third: We all have to be realistic when we set our goals. I'm 5 feet 2 inches, and I have a stocky build. I am never going to be a petite little waif, no matter how hard I work. I also want to make a difference in the world, but something tells me I probably don't stand a good chance of running for president. Instead, I set goals that are realistic and productive. I am 5 feet 2 and stocky, but I am going to be the most fit 5-feet-2 muscle chick I can. I might not be president, but I can teach people how to be healthier and happier through fitness.

Make sense? The bottom line is that goals provide direction. They help bring a focus to our lives so that we can live our dreams — no matter how big or how small they may be.

Taken from EverydayHealth.

Friday, 22 June 2012

BREAKFAST GLORY



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Breakfast - the most important meal of the day they say. And I say HECK YEAH! I love my breakfast. It really does set you up for the day. Not only physically but psychologically as well. If you have a healthy brekkie your mind will want to keep on the same healthy track you started the day off on.
Make sure to include all the macronutrients in your first meal of the day. Carbs from veg, protein from lean sources, and fats from healthy oils. Take a look at my brekkie (pic above) this morning. This plate of egg/eggwhite omelet pan fried in rapeseed oil, cottage cheese, mixed leave sallad and tomatoes, it will set me up for hours by firing up my metabolism with a steady blood sugar level, vitamins, minerals and is low in calorie. (Pref. organice produce.)
It doesn't have to be boring or bland. Find what tingles your taste buds and fits your morning schedule, but remember to always eat breakfast. Try my smoothie recipe if you're tight for time.
Now have a fantastic day and live life to its fullest! :))

Wednesday, 20 June 2012

KILLING THE FAT MAN

The reason why you haven't seen any updates here these last few days like I promised, is because I went and got hurt before I even started. Putting my coat on. DOH! How frickin bad is that. POW! and something felt like it snapped in my back and I pulled a muscle so bad I had to go to the doctor to make sure my shoulder blade was still there. I mean, I couldn't even scratch my head when I had an itch. Yeah, so that's what I've been up to. Nursing my injury back to help.

Just watched a couple of episodes of "Killing The Fat Man" with Gary Roberts and his journey through Crossfit. Loving those videos! He's so frank, honest, and just funny! Check out episode 8 and you'll understand what I'm talking about. But watching them made my itch to workout even worse. But I got strict orders of a week's rest. ARGH! It's getting better though, which is a good sign. Maybe this will teach me some patience. hahaha! NOT!

Off to bed now so I can get up and go for a long walk tomorrow morning instead. Nite y'all!

Sunday, 17 June 2012

BELIEF IN MY OWN 12-WEEK PROGRAM



It's Sunday and I am mentally and physically back from a wonderful 2-week holiday. I've been traveling around Ireland with Mr J. where we saw the sights, ate the food and drank the drinks. Enjoying every minute of it! And unfortunately I have some extra pounds to prove it...

Being back is a mixture of feelings but it's mostly great. I'm so eager to get back to a normal training and eating schedule - although doing my morning workout by the gorgeous mountains in Co. Kerry, Ireland won't beat it! Have been looking into which 12-week training program I am going to embark on next and it hit me - why don't I do my own. I don't think by any means I am better or have more capacity than some of the fantastic trainers out there, but none of the programs out there fit my life schedule seamlessly or the goals I have, so I thought I might as well pick the stuff from the different trainers I like and make my own. My own way. Just the way I like it. :)

I'll try to post my program here on the blog as I go along and share it on my Facebook page Jumping Jax Fitness so head over there too and like my page so you can get the updates in your FB timeline.

Off to the drawing board I go to work on my own 12-week program. Big task I'm setting myself but hopefully I can do it. Self-belief to be tested!!!

Thursday, 17 May 2012

PROGRESS MOTIVATION

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I've been doing really well lately with my workouts and diet and I can finally see some results. Although I do have cravings, I am pretty adament not to cave in to them. Have you noticed the only difference between crave and cave is the R. ;)

One thing I have changed in my eating though is the amount of fats I eat. I have upped it almost 100% and I can notice a big difference. Not only in my energy level but also on the way my weight is dropping. I've also upped my calories from around 1200 to about 15-1600. Protein level is still high but my carb count (and I eat A LOT of veggies) is around 30-35 gr per day. I train at least once a day and on my rest days (Friday and Sunday) I only take walks with the dog. So far I have dropped 3,3 kg in 2,5 weeks. Granted the first week it was mostly water weight, but damn it feels good anyway. The pounds have snuck their way in there again and I got comfortable with eating a little bit here and a little bit there. Nope. Not anymore! And no, it's not EASY to get up at 5:15 in the morning to go for a run and then do some strength workouts at home, all before going to work. And no it's not easy to say NO to those yummy afternoon snacks my colleagues or boss gets for all of us to munch on. And no it's not easy weighing and calculating EVERYTHING that passes my lips. But yes, I'm loving the reward. And the photo I've posted with this blog entry is now attached to my fridge because it keeps me focused. A healthy life is what I want. A fitter body is what i want. Sometimes it's a challenge, but if it wouldn't be, then it wouldn't change me. When you pray for strength, you get tested in order to show you've got the strength. Nothing comes for free. You've got to work for it. And the reward is so much sweeter in the end!

Wednesday, 16 May 2012

WHEATGRASS: SUPER FOOD BENEFITS



Wheatgrass benefits: As its name suggests, Wheatgrass is a grass of little wheat plants. This is one of the most recommended health food supplements around, and is filled with enzymes, chlorophyll, minerals, and highly concentrated vitamins. Nutritionally, wheatgrass is a complete-package food. Wheatgrass juice and wheatgrass consuming in general, is a superb way to obtain dark green while eating. Wheatgrass is over twenty times thicker in nutrients than other vegetables choice. Since wheatgrass belongs to the grass stage, it’s still safer than white wheat consuming for people with wheat allergy. The juicing process allows to unlock extra nutrients from the wheatgrass, makes them much usable to the body cells and much more concentrated. One of the main wheatgrass benefits is chlorophyll, that has a chance to draw toxins in you body just like a magnet. Considered as the “blood of plants”, chlorophyll can heal and soothe inner tissues. The chlorophyll in wheatgrass has elevated levels of light energy and oxygen, which could supply the body tissues and the brain by having an optimal environment to function. The chlorophyll in wheatgrass also offers antibacterial property, which could stop the growth of parasites in your body.

Wheatgrass Builds Blood: Countless health experts have highlighted the chlorophyll molecule in wheatgrass as similare to  the hemoglobin molecule in the blood of humans. The single dissimilarity would be that the central aspect in hemoglobin is iron and in chlorophyll it is magnesium. For this inherent similarity, the body can certainly transform chlorophyll into hemoglobin enhancing the red blood cells count along with the blood’s ability to deliver oxygen along with other nutrients towards the body’s cells. Chlorophyll can stimulate the enzyme systems, promote higher metabolic process and release free oxygen, obliterate toxic carbon dioxide, normalize blood pressure level through dilating the blood pathways,and build red blood cells rapidly.

Wheatgrass Cleanses the Body: Wheatgrass juice and powder are very useful foods in terms of their cleansing capabilities. The powder and wheatgrass juice content are known to have around 100 separate elements, which for scientists name it a “complete food”. It is a good resource of carotene and vitamins B, C, E, that highly efficient in cleansing the body, eliminating free radicals and destroying it. It also has a high ability to cleanse the gastrointestinal tract, organs and the blood.

Wheatgrass Has High Amino Acid Content: Amino acids are the building blocks of proteins, as you probably already know.  They are necessary to our cell regeneration and growth. The Amino acid that’s in the wheatgrass juice, is in a perfect form to be consumed by gym-goers, and some bodybuilders are integrating powdered or fresh wheatgrass juice into their diet as well. Wheatgrass juice contains a complete list of protein benefits such as valine, phenylalanine, tyrptophane, leucine, methionin, alanine, glycine, aspartic acid, lysine, absenisic, serine, and arginine.

Wheatgrass Fights and Protects against Illness: Consuming organic wheatgrass juices and powders is a very efficient way for boosting the immune system of the body, and recover from ailments and illnesses. Wheatgrass is also a good resource of 19 different amino acids and over 90 different minerals, contains vitamins C, E, H, and K and a large amount of vitamins B and beta carotene. It also contains many vigorous enzymes that play a main task in assisting hugely in weight loss, undertaking biological functions and breaking down fats.

 

Taken from MuscleSport Mag on Facebook.

Wednesday, 2 May 2012

JUMPING JAX SMOOTHIE RECIPE

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I'm finally going to write down what my smoothie in the morning consists of. Don't be fooled by some of the ingredients, the smoothie tastes delish. You might have to experiment with how much of everything you want, but that's up to you. This is for your inspiration only. Use it as you please.

Water
Wheat bran
Pure lemon juice
Frozen berries
Whey protein powder
Raw cacao powder
Coconut oil or flakes
Ginger powder or raw root
Cinnamon
Turmeric
Spirulina
Wheatgrass
Mint

Mix it all in a blender and enjoy!

It's a lot of stuff, but my smoothie goes on autopilot now and I make sure I prep some of the dry ingredients all scooped into a cup the night before, that way I just dump it all into the blender in the morning. For the properties and benefits of these ingredients... well, let me just say it's all good for you! Unless you're wheat intolerant, but then u can add something else to substitute the fiber. And need I say most of it is organic. ;)

Let me know what you think.

Sunday, 29 April 2012

MIRACLE NOODLES

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For all you who want to cut back on the starchy carbs yet still enjoy your pasta or noodles, here's the perfect food solution.
Shirataki are very low carbohydrate, low calorie, gluten free, translucent Japanese noodles made from the konjac root. Largely composed of water and glucomannan, a water-soluble dietary fiber, they have little flavor of their own.
I recommend rinsing and draining them before preparation. Then I cook them in a bowl in the microwave for 1-2 minutes to extract more water from them as well as heat them up. Then eat them with whatever. I had these Fettuccine Shirataki with salmon and spinach in a bit of cream sauce. Yum! And yesterday I made a chicken thai soup with the skinny Shirataki noodles. Delish!
Yup, I would say they are Miracle Noodles for sure!


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THURSDAY WOD



It's Sunday and I'm still a little sore from Thursday's workout. How is that possible, you wonder. Well, I'll tell you. This is the WOD that shook my legs to the core. If you know how to do a proper full-range, deep squat, then you know what I'm talking about.

  1. 10 clapping push-ups (can be modified either up or down on a bench)

  2. 20 air squats (full-range and deep enough so that your hips pass below knee level)

  3. 50 metre sprint


Repeat 10 x of this circuit, as fast as you can without compromising form. Then come back and tell me how sore you were the next day. And next day again. ;)

Thursday, 19 April 2012

BALANCED TRIO

For all of you guys who are following my blog know that I have been a bit quiet lately. I don't know why really. I have had things to write and share but still didn't feel like they were worth sharing. I have been feeling a bit low as well and got a few days where I was feeling a bit feverish and then I got a cold. What's good about being healthy in general is that although I do get sick, it's not like I'm dying and I think I bounce back pretty quickly anyway. But as an active person, days of rest (in this case 3) feels like forever and I am getting antsy about getting back to training. My philosophy nowadays, and have been for a while, is "train hard or don't bother". I know it's an all or nothing mentality but it's just the way I function. It's full throttle or no gas at all. Makes life exciting but it also means I burn out a bit quicker, I think.

I have this ideal picture of my training schedule (comes out to about 9 sessions per 7 day week between crossfit, kickboxing, pure strength and my own classes) and then my body says stop by signaling different ailments. Pisses me off but maybe I'm supposed to learn from it too. I heard someone say that you are truly healthy when you have these 3 aspects balanced: physical, psychological and emotional. There might be some truth in that statement as I can notice although my diet is spot on and my caloric intake is on par with my BMR, I train good, get pretty good sleep, I am STILL not losing any weight or fat. How is it possible?! But I also think I am not in a very good mental state at the moment with a lot of things going on in my life which keeps dragging me down emotionally, that in return affects my cortisol levels and fires stress into my body.

This waiting game for my life to get more stable isn't doing much good for my health and I haven't figured out a way to block it out. If I could, I defo would. But then I wouldn't have a balanced trio of physical, psychological and emotional health... Hmm, something to think about...

Now, I'm gonna prep brekkie for tomorrow, then read my new BODY magazine that I just got in the mailbox today and off to bed for an early night. Friiiidaaaayyy tomorrow!!! :)

Saturday, 14 April 2012

GINGER ME UP

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I've been saying this for years and that's why I use it in most of my cooking.

Of all the functional foods out there, ginger arguably has the most functions. It’s used to settle the stomach and reduce pain, and it has anti-inflammatory, antibiotic and antioxidant properties. But more important, studies show that ginger can boost metabolism. It appears to do that by two methods: (1) by causing muscle tissue to use more oxygen, which means you’re increasing the number of calories you’re burning; and (2) by increasing lactic acid production, which, in turn, increases fat-burning. Makes that sashimi dinner look even more appealing, doesn’t it?

Taken from Muscle&Fitness Hers.

Thursday, 12 April 2012

TOP 10 ANTI-INFLAMMATORY FOODS



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Your body is under attack—only you probably don’t realize it. So what’s the problem? Inflammation. It’s a normal process that is designed to help your body recover, which causes the occasional ache or pain. In small doses, this is fine. But if you’re constantly putting your body under stress—whether from work, illness, or even exercise—your body flips into protection mode. The inflammation that’s meant to protect you instead causes your body to fight against itself. The system breaks down, and you become more vulnerable to injury or even disease.

But all hope is not lost. The process of healing your body can be improved with several small, simple changes. For example, many foods contain anti-inflammatory compounds that can alleviate pain and swelling, and help protect your body. Amanda Carlson-Phillips, the vice president of Nutrition and Research at Athletes’ Performance, lists which foods provides the most powerful boost to your body’s ability to regulate and reduce inflammation. Here are her top 10:

Cinnamon
Once considered more precious than gold, cinnamon is one of the world’s oldest and most coveted spices. Research has shown that cinnamon not only reduces inflammation but also fights bacteria, assists with blood sugar control, and enhances brain function. Sprinkle cinnamon over yogurt, cereal, or oatmeal, or add it to a smoothie or a glass of low-fat milk.

Ginger
This flavorful root is available all year and used in everything from soda to stir-fries. Ginger contains several anti-inflammatory compounds called gingerols, which may relieve joint pain, prevent free radical damage, protect against colorectal cancer, and increase immunity. Ginger is also a natural anti-emetic, often used to alleviate motion sickness and morning sickness. Steep a couple of slices of ginger in hot water for ginger tea or blend it with soy sauce to top a stir-fried dish.

Onions
Onions are packed with sulfur-containing containing compounds, which are responsible for their pungent odor and associated with improved health. These widely-used and versatile vegetables are believed to inhibit inflammation and linked to everything from cholesterol reduction to cancer prevention. Try using onions as a base for soups, sauces, and stir-fries. Other foods with the same benefits include garlic, leeks, and chives.

Tart Cherries
One of the richest known sources of antioxidants, tart cherries are an anti-inflammatory powerhouse. New research suggests that tart cherries offer pain relief from gout and arthritis, reduce exercise-induced joint and muscle pain, lower cholesterol, and improve inflammatory markers. Drink a glass of tart cherry juice in the morning with breakfast or combine dried tart cherries with nuts for a snack.

Walnuts
Walnuts are one of the healthiest nuts you can eat. They’re loaded with anti-inflammatory, heart healthy omega-3 fatty acids and provide more antioxidants than Brazil nuts, pistachios, pecans, peanuts, almonds, macadamias, cashews, and hazelnuts. Walnuts are also a great source of protein and fiber. Top yogurt or salad with a handful of walnuts or eat raw walnuts as a snack.

Turmeric
A mustard-yellow spice from Asia, turmeric is a spice often used in yellow curry. It gets its coloring from a compound called curcumin. The University of Maryland Medical Center found that curcumin can help to improve chronic pain by suppressing inflammatory chemicals in the body. Make a homemade curry with turmeric or mix it into other recipes once or twice a week.

Pineapple
This tropical yellow fruit contains the enzyme bromelain, which is helpful in treating muscle injuries like sprains and strains. According to a study in the journal Inflammatory Bowel Disease, this enzyme may also help to improve digestion along with aches and pains associated with rheumatoid arthritis. Add pineapple to a smoothie or salad to help improve your body’s tweaks and twinges.

Flaxseed
Flaxseed is packed with omega-3 fatty acids which can help to reduce inflammation in the body. The Harvard School of Public Health reports that omega-3 found in flaxseed may help in blocking pro-inflammatory agents. Grind flaxseed to release the oils, and then add a spoonful of it to your salad, oatmeal, or yogurt. For more omega-3-rich foods with anti-inflammatory benefits, eat soybeans, extra-virgin olive oil, and fatty fish like salmon and tuna.

Carrots
Colorful orange carrots are rich in carotenoids, a group of phytochemicals known to help protect cells from free radicals and boost immunity. They also help regulate inflammation, according to the University of Rochester Medical Center. Add carrots to your salad or cook them as a side dish for any meal. Other carotenoid-rich foods include apricots, tomatoes, sweet potatoes, squash, and pumpkin.

Dark, leafy greens
Dark, leafy greens like spinach and kale are packed with flavonoids, a phytonutrient that boost heart health and may help ward off cancer. According to the Alzheimer’s Association, flavonoid-rich foods may also reduce inflammation in the brain, possibly slowing the progression of Alzheimer’s disease. Eat a spinach salad a few days a week for a powerful punch of flavonoids. Other good sources are kale, soybeans, berries, tea, or even a glass of wine.

Taken from Livestrong.com.

Wednesday, 11 April 2012

THE ORDER

"1. Diet
2. Diet
3. Weight Training
4. Sleep
5. Cardio
6. Supplements
Diet is far and away the most important, so I've listed it twice. Weight training keeps your metabolism up, and that means more fat burning. Sleep is crucial for recovery, cardio helps burn fat, and supplements can be useful as well--once all these other elements are in place."

Tuesday, 3 April 2012

CALF AND SHIN STRESS FRACTURE

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What started off as a pulled back has now resulted in a sore back, throbbing hip, pain behind/side of the knee and a stress fracture in my calf and shin. All left side! I'm very annoyed, to say the least. I know I should've listened more to my body. I know I should've taken it easy coming back into full training. But I have always believed that unless my body part isn't falling off, it'll be fine. Not so fast though.

I called the national medical helpline today to shed some light on what I should do, since I don't run to my GP very often. I was ordered rest for 24 hours to see if it improves the sore leg. If not, then I need to go to my doctor and get it diagnosed, possibly x-rayed. But hey, I'm resting so I'm sure it will be just fiiiiiine! :)

I haven't rested this much in ages. I even laid on the couch for 2 hours tonight, just lounging. Aaamazing! Have done my research and now I know how to keep working out without putting pressure or aggrevating my leg. Yay!

Now heal leg, heal!

Friday, 30 March 2012

FRIDAY CROSSFIT WOD



Holy schlofogomus it was hard to get out of bed this morning! But as I was arguing with myself, discussing reasons to pull out, I thought: I will never regret getting up and going for a run, but I will almost always (unless I'm sick) regret if I don't go for a run. Which is so TRUE!! Although very sore from the boxing session I made it to last night, I managed to give the run a good go. I even managed to do a CrossFit WOD consisting of 3 exercises:

  1. Sprint 25 metres x 5

  2. Jump pull-ups 5-5-5-5

  3. Air squats 10-10-10-10


Still need to work on my pull-ups and it's definitely one of my goals to be able to do them strict or kipping without jumping. Strrrrong!