New hairstyle??
I want new hairstyle !!! :) hmm what would that be?? Having fun with Hollywood virtual makeover :)
Live for today plan for tomorrow
Todays outfit i guess?? lol It was actually quiet warm around 19 degress with a little cold wind. This jacket i am wearing is one of my favorite, its my summer jacket when its getting a little bit chilly at night :) I had it for 3-4 years. There are so many cars today outside our street because its Easter and people come to have vacation i guess. I have never seen this street before full of cars, although when i go out in the street i barely see people. Lots of cars but where are the people?!
You get what you work hard for, hardwork pays off!!!
I check the old picture before i started to workout above those big arms that i just hated, they were so big and my chubby face not even make up can sculpt it. Finally i achieve to lose weight for the first time in my life i did something i really want, despite all the temptations around, the negative vibes, despite the hardwork in the beginning i did it. Now i just have to reduce the bodyfat percentage and lift heavier weight. I still have long way to go hope in 3 or for months i am 80% close to my goal. My brother said i need to do regual cardio for 20-25minutes 3-4x a week to get rid of the extra fats hanging and then build the muscles. SO thats what i will do. Although this week i combined cardio and weighttraining with cardio in every sets, in that why i keep the heartrate up and burn the fats.
Tomorrow i will not count my calories intake anymore, i will just estimate my food and keep eating clean and keep doing my workouts as usual.
Today i did lower body workout, burn my glutes. I realized that sometimes i do my reps to fast, so today thhanks to my man he said i should do it slower and feel the muscles, the faster i do it the less the muscle is working. So in every workout i did it slow and it felt the muscles burn, the glutes, the legs. I also did stretching in every sets to make room for the muscle to even grow more bigger ( heard its good and it was Ruben who recommend it). Anyway i need to do research about it if its really true. During my workout ive learned alot whats good whats bad, i did alot of mistakes and ive learned alot about working out in the proper way, eating right, keep healthy and ive learn about how the body is working etc.
For my lower body doing the lunges i increased my dumbbell weight from 4kg to 8kg in each dumbbells, damn that felt good! And also since my sandbag that is 15kg is to light weight i did front squat instead of putting it on my back i hold it in front, more intense in that way. The deadlift i used the dumbbells 10.4kg in each so that would be 20kg in a barbell. The hamstring curl i increase it from 6kg to 12kg so that the last 2-3 reps takes all my strenght.
Yes food is delicious, but i rather look like this than enjoying the food that i like for a few minutes.The taste dissappear and it stored as fat and then its very unhealthy, i look awesome and i would not trade a day in the sofa eating candies, cookies and spagetti. Been there than that for many years, its time for a life change, and the next time ill see a hot girl in bikini i would not look myself in the mirror and feel bad because i love sweets and food to much, no because what she is and her body is the reflection of what i am going to be. Shes hot im hot !!! ;)
Did you do your workout today?
Movie tip
I am a movie freak and so is my partner. We love watching horror movies, science fiction and also any kind good movie. Before i download movies i check them in filmaffinity.com to see how much rate the movie have. When it comes to horror and ghost movies normaly its over 4 stars and thats very good already, we dont watch movie less than 4 stars of horror movies. Although this movie have 6.4 stars out of 10 and thats very good, which it is.
This movie is about young couple who wanted to get away for a little vacation alone, so they went to a lake out in the woods called Eden Lake, but they were not alone after a day being there. There were a gang of young kids and a girl of age between 12-15 years old. They are this kind of kids that havent been raise well by their parents. Those kids are trouble makers and they dont have fears. I strongly recommend this movie about adults being tortured by these kids.
//Jag älskar att kolla på filmer också är min man. Vi älskar att kolla mest på läskiga filmer men även science fiction och ibland andra filmer som är mycket bra. Innan jag laddar ner en film så kollar jag först på filmaffinity.com för bety ( betyget på filmer där stämmer överens, är den bra så är de bra). Läskiga filmer får bara 4-6 stjärnor vilket är redan bra!!. Dock kollar vi inte på filmer som är lägre än fyra stjärnor för då är det skit film, trust me!. 4.4 stjärnor går gränsen och då är det bra läskiga filmer. Den här filmen har 6.4 stjärnor och den är så himla bra!!
Filmen handlar om ett ung par som åker iväg på en kort semester någonstans i Storbrittanien för att vara ensamma i lugn och ro, så de åkte ut mitt i skogen där det finns en sjö som heter Eden Lake. Men de är inte ensamma som de trodde att de skulle vara. Det fanns en grupp unga killar och en tjej mellan 12-15 år. Det sådana tonåringar som har inte blivit uppfostrad rätt av sina föräldrar, tonåringar som gillar att bråka och göra dumma riktiga dumma saker, det värsta är att de har inga rädsla för någon. Jag rekommenderar den här filmen starkt riktigt bra!!
Watch trailer here:)
Make progress or make excuses your choices
I am trying to make my legs bigger, not horse legs but big :) Ive got long way to go, but legs are the muscles in the body that grow faster than what you think, unless in my case. This summer i am getting a gym membership just to use the cardio machines in the morning and also the machines for leg workout, and im gonna kill it :)!!!
My suppmelents and vitamins for this month arrived today i am so happy :) I just need to buy extra vitamin E and C that is also good for skin.
- Bsn syntha-6 isolate red big bottle is the refill of my protein powder which is 100% Whey and Casein for muscle building.
- BCAA 1000caps are essential amino for support New Lean Mass Growth and Reduce Muscle Breakdown!. When doing cardio workout not only you burn calories and burn fat, but also burn the muscles that you need to build, if you are doing weighttraining, in my case i need these to prevent or reduce muscle breakdown.
- Opti-women Multivitamins it have 23 Vitamins and Essential Minerals. This multivitamin are great for those who are active. Everybody should take multivitamins because it is just impossible to get all the vitamins we need in the food we eat.
- Fish Oil Omega 3 the 4 benefits are healthier blood cholesterole, improved bone health, cancer protection and protection against mood disorder so its like happy pills :)
So this is all my supplements that i should take daily:
- BCAA 1000 caps - 2capsules/day 30-45minutes before workout and directly after working out.
- Thermotex - fatburning design for to burn bodyfat in the hardest area of the body and also gives you energy and focus and physical performance, its a Great for pre-workout. I took 1capsules 3x aday, but i just was wrong i should take minimum 2 capsules 3x a day 30 minutes before meals and exercise.
- Opti-women - 2 capsules/day with meal morning and lunch.
- Fish oil Omega 3 - 1-2capsules 3x a day with meal, i take only 1 capsules 3x a day to begin with.
- Bsn Syntha-6 isolate Protein powder i take between meals 2x a day.
I am a slow walker but i never walk backwards
My pink sandbag that i use alot, although it can only have 15kg sand in it, which i already have. I use it instead of barbell when doing squat, clean & press and other compound workout.
So did you do your workout today? Mine was upper body workout with 30sec of speed rope in every sets to burn more calories.
My goal this month is to build the lean muscles and bulk that legs a little bit. My favorite jeans are getting bigger for me and thats just cant happen because i am in size 36 or 8, i like good build legs and butt, no chicken legs here please!
I also bought my supplements for the month which is BCAA capsules for prevent muscle breakdown when doing cardio, Omega 3 fish oil, 900g of new BSN syntha 6-isolate in chocolate flavour and my multivitamin Opti women for fitness people ;). It should arrive tomorrow or within 48hours, cant wait.
//Ovan som jag bär med mig på bilden är min rosa sandbag som jag använder när jag behöver extra tyngre vikt, man kan endast ha 15kg vilket jag redan har och denna använder jag för att göra squats, clean & press och andra övning. Så istället för barbell använder jag denna.
Dagens träning var övre kropp delen med 30sec hopprep i varje sets.
Denna månadens mål är att bygga muskler och gör mina ben lite större. Jag märkte idag att mina favorit jeans verkar vara lite för lös på mig, det kan inte bara hända för jag har storlek 26/27, mindre än det går inte bara. Måste bygga ben muskler, ingen kyckling ben här inte.
Jag har också köpt mina kosttillskott som BCAA kapslar för att undvika musklenedbrytning. Gör man cardio bränner man inte bara kalorier men också musklerna som man behöver för att bygga muskler, men sjävklart beror det på hur många ggr och hur länge man gör cardioträning i veckan. Jag har också köpt Omega 3 fiskolja, jag hade jättemånga innan från Sverige men slängde den då innan jag började träna :(. Andra grejer som jag har köpt att påfyllning på min protein pulver i chokladsmak:) samt en multivitamin som heter OPTI women för fitness fanatik girls :)Längtar tills jag får de imorgon eller på torsdag.
Recommended movie
I downloaded this movie yersterday and today we watched it, pretty awesome movie its like The hostels with mafia, dark scenes and very bloody. This movie is about a surgeonb student called Mary.
Watch trailer here! Give this movie 5 stars out of 5
Pink gym
I wish to have my own gym one day at home, would be amazing to have all of this! Awesomeee!!!
Awesome movies
Few minutes ago weve finish to watch the movie THE COLLECTION which is the second part of THE COLLECTOR from 2009. I love this kind of movie although its sick and makes me vomit how crazy this movie can be. If you havent seen this and you like gore movies like SAWS, THE HOSTELS and you are going to love this movie. Watch The first part first before you watch the second one.
//För några minuter sedan kollade vi på den här sjuka filmen som heter THE COLLECTION som är den andra delen av den första som heter THE COLLECTIO från 2009. Jag älskar sådana här blodiga filmer, fast det gör mig sjuk att jag vill bara spy, sjuka människor. Om ni har inte sett denna och ni killar blodiga thrillers filmer som SAW och THE HOSTELS kommer ni älskar detta. Kolla The Collector först som är den första filmen innan ni kollar på den senaste som heter THE COLLECTION.
Watch the trailer of THE COLLECTOR
Trailer of THE COLLECTION (2nd part)
Why workout in the gym, just to waste it on a bad diet?
Yerstedays workout upper body with some cardio. The longest workout ever!!! But it did felt good :)
My 4months workout progress
If i didnt have a few cheat meals where it happend that the last week of the month i could eat 2-3 Burger king meal the two first months i would have getting this results in shorter time. But i always go back on track. The last two months ive been pretty good with my diet when weekend comes. If i missed one workout i make sure i do it tomorrow and over weekend.
I have so much more to go, this is just the beginning of my progress. Ive done the cutting program and now i am going to do more strenghtraining so that it would be lean muscles in every angles, this is not my goal, strong is my goal!!
A lot of people in instagram asked me how did i do this the answer is:
- The first month i follow the Bodyrocktv online which is free intense workout for a short of time. They have new website now called dailyhiit.com. After just one week doing it i saw results instantly.
- The second month i follow Jennifer Nicole Lee circuit workout which is circuit training and between every strenghttraining training sets i did cardio workout for 30 sec such as jumping jacks, mountain climber, speed rope etc.
- The third month i did my own workout routine ( i did a lot of research) my workout routine was 3-4x a week cardio workout and 5x a week strenghttraining, but i divided every muscle groups. Like 3 muscle groups every day. In this month i drop weight then from 60-56 now i am 54-55kg.
- The 4th month i did mostly strenghttraining and once a week cardio and barely abs workout. But u can still see that my abs are sorts of tight because i did a little bit of planking and i always pull it in during every workout and ofcourse CLEAN EATING, ABS IS MADE IN THE KITCHEN!!!
It is very important to change your workout routine atleast every month so that the muscles and the body wont get use to it. For example you would not lift the same weight all the time to get results, because the muscles already perform that weight for 4 weeks and it know that its the same weight and workout every time. So to see results it is important to change your workout routine. If you lift 4kg doing barbell curls, then next month add one more kilo or two and do less reps. The last 2-3reps should take all your strenght, if you cant lift more than 7reps instead of 8-12 then you should take less weight. If you can lift more than 8-12 reps then you have to light weight, increase it and so on.
Not every workout works for every one and not every diet works for everyone aswell. I think it is very important before starting to workout if you never done it before to do research and find the best workout for you, unless u got a personal trainer or someone who know. Not at the right time you find the perfect workout right away, there gonna be some days you perform bad or wrong, so i always suggest to do workout in front of the mirror. In that way you can check your body poisture. It is important to do it right, its not about doing it as fast as possible when it comes to weight lifting its about slow and feel the constractions of the muscles. If you dont feel it then you do it wrong. Just find the technique!
The highlights of my progress are: MY 13 GOLDEN RULES.
- Diet ( i dont call it diet because diet is for a short of time, this is for always)- Diet is no.1 and the most important. You can do thousands of crunches, run every day, do streghnt training, BUT if you dont eat right you wont see results. It is also important to feed your body right before and after workout so called THE PRE AND POST WORKOUT MEAL WHICH IS = MINIMUM 22G OF PROTEIN + FAST AND SLOW CARBS AND HEALTHY FATS LIKE ALMONDS OR PEANUT. What you eat before workout is as important of what you eat after workout. This is only if you are doing weight lifting.
- Drink a lot of water - i know people say that you should drink minimum 2liter or something and above that is dangerous for your health etc. but if you ask any person who workout they gonna say drink minimum 3liter water per day. I dont mean drink it all up, drink little by little. The more your workout the more water you need to drink. I drink 3liter water per day and NO its not dangerous.
- Eat small meal 5-6x a day- along with diet it is important to eat every 2-3hours, smal meal but more often rather than big meal and only 3x a day. And also it is important to eat the first hour you wake up in the morning to jump the metabolism not after. I use a timer on my phone, after i ate my breakfast i set the timer 3hours and when it ring its time to eat the snack. I do this because i wake up different hours every day and this to make sure that i eat every 2-3hours.
- Count calories - to lose fat youve got to know how much is your BMR which means how much is your daily calorie intake when its at rest, how much it burns. Our body works all the time even at rest or sitting and it burns calorie without working out. To lose fat youve got to cut down your calorie intake combine with workout. If your daily calorie intake is 1800 a day then try to eat 500 less calorie and then workout for best results. Its about calorie in and out. Many people think that because its healthy food it means you can eat how much as you want with it, but thats not the way it works. If you usually eat 600 calories per meal and you start to eat healthy but because its "healthy" you eat more, cos its low calorie anyway, but if you sum it up you probably ate more than 600 calories. So it is important to count it. I use Shape up app on my phone and i add every ingredients on my meal to see how much calorie it contains.
- Low carbs after lunch - means replace the brown rice with vegetables when you eat dinner. Because you are going to sleep and our body dont need that energy while at rest, so if you eat high carbs it will RESTORE AS FAT in your body. It wont burn trust me.
- Dont eat 3 hours before bed - It takes 3 hours for the food to proper digest in your stomach, if you dont want them to store as fat then dont eat 3 hours before bed or stay awake until it pass 3 hours.
- Supplements & multivatimins - take supplements like Protein powder, protein is very important, did you know that people who dont eat enough protein look more older than they usually are? Protein is good for building those lean muscles. Multivitamins is important too, because it is impossible to get vitamins of all the food we eat.
- Stay away from alcohol and junk food - Dont go to party if you know you are going to drink alchohol and dont meet friends for dinner or coffe.
- Always bring snacks with you - when you are out for long hours make sure you have snacks with you, so that you wont go to Mcdonald and buy burger when you are hungry.
- Cheat meals is two steps further from your workout progress. If you cheat do it once a week like your favorite food for lunch, but that doesnt mean you eat cheat for 24 hours .
- Focus more on strenghttraining than cardio - cardio help you burn fat for sure, but too much cardio well not only burn fat but also the muscles that you need to build those lean muscles. Strenghttraining reshape your body to whatever you want it to be, cardio only makes you look thin and out of shape.
- KNow your fitness goal - Before working out put a picture in front of you, of what you want to look like what you want to achieve. Alot of people workout without knowing their goals. You need to know what is your fitness goals, in that way you can do the right workout to reach it.
- One day at at time - Dont skip a workout, if you do it the next day. Workout one day at a time, slow progress is a progress. Dont overtrain and dont rush for seeing results. It took you years or months to have the body you have now, it wont change in a week either.
And remember, believe in yourself, work hard, never give up you will achieve. We all have the same 24 hours make the time!! AND NO EXCUSES!!
The Dictator
We just finish watching this movie of Adam Sandler and he is as funny as usual and he imitate so good to. This movie reminds me of Zohan, if you like that humour for you who havent seen this, then you are going to love this movie. The director is the one from Borat, but only seen Borat once and i barely remember it, although this one is much better.
// Vi har precis kollat klart den här filmen med Adam Sandler och som vanlig är han lika rolig, han imiterar bra också. Filmen påminner mig om Zohan, så om ni gillar sådana här humör för er som har inte sett detta, ni måste se det, ni kommer älskar den här filmen. Det samma regisör som gjorde Borat, men han bara sett den filmen engång och tyckte inte ens att det var så bra, detta är mycket bättre.
Say no to cheat meal
I did my HIIT cardio of 25mins additional 5 minutes warm up and then some abs workout, focusing on planking.
This end of the week ill have to check my workout progress because its my 4th month already??!! That means i have to measure my body parts and add it in my log. My progress is not that good since i have few cheat days which is not good. Cheat meal is A NO NO, because it just push u further from your workout goals. Thats why so many people these days working out for a year and dont have so big progress because of cheat meal eating. No matter what other people say, your friends, family, people surround you HAVE TO say NO to cheat meal and think about it and about this ONE CHEAT MEAL IS TWO STEPS FURTHER from your workout progress, now would you go back two steps further or would you be one step closer? Make the right choices!. If people ask a lot of questions which they will do, just say no and you dont have to explain yourself, its your choice and be happy with it, as a matter of fact be proud with it. Only those people you are dedicated to working out and being healthy are those who have the understanding of good diet and good workout. Not many around you will understand, but who give a damn do your own thing, life is to short to care about what other else think about you, and live for your own pleasure dont live for the pleasure of other. Dont reward yourself ever with your favorite food because of the hardwork you been doing. People are going to talk alot, peolple will tempt you with many things, say NO because they aint the one who will work out for you later. They aint the one who are going to feel bad about it. You will be THE ONE that have to burn it off by cardio, and lift those heavy weights, i mean would you work harder just because of the pizza you just ate?? How about skip the pizza, skip the beer and you are one step closer to your goal. SImple as that!
How to avoid cheating meal?
- Dont have that kind of food that is not belongs to your eating clean around you, throw them and dont even buy them!
- Prepare your food every sunday night your lunch for the whole week and your dinner.
- Think that what you crave right now is just mental, overcome it!
- One cheat meal is ok? No its NOT OK!
- Dont let others opinion control you.
- if you really crave for something really bad, try to find a healthier version, Such as pizza you can make a healthier pizza at home.
- Dont go out to party, if you know that you are going to drink.
- Dont meet your friends over a cofe or over a dinner.
- Dont buy food when you are hungry.
- Prioritize your eating clean first!
Breakfast and preworkout meal
This is my big breakfast today: oatmeal and scramble eggs with tomato slices and spinach so delicious :)
The truth
Cardio can help you burn fat and lose weight together with a good diet, but only weightlifting can shape your body as you want it to be whether its toner, stronger, leaner, but if IT IS SKINNY is your goal then do cardio baby, but ive seen women who do a lot of cardio or JUST cardio ( what i mean with cardio is like running on a treadmill all over and over again ) and sure they do lose alot of weight, but wait a minute WHERE IS UR ASS?? to keep ur ass NOT dissappearing from your curvy shapes youve got to lift that butt and train your legs. That is what CARDIO cant do. So if you dont mind having that then cardio is the answer.
// Cardio kan hjälpa till att bränna massa kalorier och hjälper dig att gå ner i vikt tillsammans med en bra kost, men endast styrketräning kan forma om din kropp som du själv vill vare sig om det är toning du är efter, eller vill vara starkare, magrare, men om det är att vara SMALL som du är ute efter så ska du göra cardio. Jag har sett många tjejer som gör bara cardio och då menar jag springa på löpbandet, visst går de ner i vikt, men vad tog RUMPAN VÄGEN? För att undvika att man tappar bort formen där bak så måste man träna rumpan och benen. Det är vad cardio inte kan göra. Men om för dig så spelar det inget roll så är det cardio träning som är den rätta för dig.
Shape your body with weightlifting
Its hard to take a pic of my leg progress, its look like chicken legs the way i take the pic, but in real life is really building that quadriceps:)
Todays workout was LOWER BODY with some Abs workout.
My abs workout differents and trying to aim do abs workout atleast 3-4x a week like on mondays, tuesday, wednesday and thursday.
What i usually do are these abs workout: I choose 3 of them, except the planking that i try to do every time i do my abs workout to strenghten my cores.
- Planking 40sec x3 ( my goal is try to hold it as long i can ) maximum is 1,30sec )hmm
- Reverse crunch 3x15-20
- Hip raise/lift 3x15-20
- Russian twist 3x15-20
- Stability ball crunch 3x15-20
- Knee roll with stability ball 3x15-20
I dont do obliques because i dont want to get that square waist, so i try to do abs workout that target all the abdominal muscles specially the lower abs. And ofcourse i pull in my core when performing any workout.
// Idag var det Nedre kroppens som jag tränade med några magträning. Min magträning varierar lite med försöker träna de 3-4vggr i veckan som måndag, tisdag, onsdag och torsdag. Jag väljer tre av det olika magträning ovan förutom plank som jag gör varje gång jag tränar magen som gör magmuskler starkare.
Jag tränar inte sidmagen frö att jag vill inte få de där fyrkantiga midja som många har, så jag försöker träna alla magmuskler speciellt nedremagen. Och självklart drar jag alltid in magen när jag gör vilken träning som helst.
Planking
Reverse crunch
Hip raise
Russian twist with medicine ball you can also put the legs down
Stability ball crunch
Knee roll on stability ball
Working out is not suppose to be easy, if it is then everybody would be fit and perfect right now ;)
Lower body workout every tuesday & friday for 6 weeks. This workouts makes me burn more calorie than upper body because its intense.
Lunges with dumbbell 4kg 3x12 ( Quadriceps) 1 of The best workout for legs and also for glutes
Sandbag squats 15kg max for my sandbag 3x15 (quadriceps)
1 of the best legs workout and also glutes.
Side leg raises 3x15 (Outerthigh/legs)
Deadlift 3x20-25 due to light weight 15kg (Hamstring)
the best is to have as heavier weight as you can. So for me i got to buy weight for my barbell row
Hamstring curls on bench 3x8-12 10kg (Hamstring) Love this workout
but i am still experimenting the best weight for me. The hardest part is to lift up the weight on the floor
Hamstring curl on the stability ball 3x15-20 ( hamstring) Killer workout!
Glute bridge 3x12-15 instead of barbell i use my sandbag (Glutes) ( U can feel ur glutes)
Kneeling squat with sandbag 3x20 (glutes) Love this!
Hip extensions but on bench 3x15-20 (Glutes)
Jumping jacks 3x50 (Glutes/legs)
Hyperextensions with stability ball on bench 3x15 (Glutes)
What doesnt kill me makes me stronges
HIIT cardio that my body ask for 294 calories 30 mins my morning cardio follow up with evening weightlifting of 558 calories burn total= 852kcal :)
//Gjorde min cardio som kroppen frågade efter HIIT cardio 30 mins 294 kalorier bränt, sedan kvällens styrketräning 558 kalorier bränt. Totala kalorier bränt för idag 852kcal :)
Weekends party outfit
Party outfit just like the dinner outfit except the shoes from: Jeffrey Campbell Lita spike
Dinner outfit
Shoes: Steve Madden Tarnney Boots / Jeans: Levis / Bag: Pauls Boutique Maisy bag / Top: Black peplum top from Topsho / Accesoaries: cross necklace from Glitter / Blue Blazer : cant remember the shop in Sweden, but the brand is called Only
Pics from the weekend
Pic 1: Me and the two girfriends of my boyfriends friends Miriam to the left and Marta i the middle. Party after her bday dinner.
Pic 2: The boys
Pic 3: Pizza Sottovoce i havent eated pizza for as long as i can remember.
Pic 4: At the restaurant. ( we were 16 people but only few could come to party afterwards)
Pic 5: We sat infront of the harbor and drink before we went inside to the club in Catwalk.
Pic 6: Sunday Rubens cousin Monica came with her new dog Hugo the puppy, Blackie wanted to play with him :)
So i been out this weekend and its my first out since September 2012. We went for dinner close to the flat of Rubens mom in a big shopping mall. We were like 16 people that Miriam invited. So i got my cheat meal the pizza with aubergine and jam :) and a beer. Taste so delicious. After that we went home to changed my shoes and Ruben changed his clothes. Then we took the taxi together with Rubens friend Marc and his girlfriend. We went near the harbor for to drink before getting in. It was very cold!!!
Then we went to Catwalk were they play hiphop music in the second floor and house in the first. The music was alright, it wasnt many people like it used to be.
Then we went to Catwalk were they play hiphop music in the second floor and house in the first. The music was alright, it wasnt many people like it used to be.
From saturday we went home almost the closing of the club around 5:30am ( closing is 6 am) and i woked up sunday morning around 11:30 to go out with the dog. I didnt felt bad or had hangover so it was good. Its suprised me that i didnt feel bad i drank pretty much, but i wasnt drunk either from the lastnight only tipsy, its strange because i havent drink vodka since the last time i went out in September.
Although i didnt like to be lazy the day after partying, so this summer when we will stay in Barcelona i will get a gym membership so i can keep myself active even in the weekends.
//Så jag har varit ute den här helgen och det var min första utgång sedan September från förra året. Först gick vi för att äta middag som låg i en shopping mall nära Rubens mammas lägenhet. Vi var 16 personer som Miriam bjöd på hennes födelsedags middag. Åt pizza som var aubergine med ham och det var riktigt gott med öl. Efter det drog vi hem för att byta om, sedan tog vi taxi med Rubens kompis Marc och hans flickvän till clubben. Vi var först nära hamnen för att dricka ute innan vi drog in med alla andra ( vi var inte så många som gick ut tillslut). Det var super kallt den kvällen!
Runt 2 drog vi in till clubben som heter Catwalk där de spelar hiphop musik andra våning och House nedre våning. Musiken var bra, men det var inte så många människor inne som det brukar vara.
Från lördagen gick vi hem nästan stäng dags 5:30 ( stänger kl 06:00) och jag vaknade dagen efter kl 11:30 för att gå ut med hundarna. Jag mådde inte illa och var inte heller bakfull. Det var lite konstigt att jag inte kände något för jag drack tillräckligt mycket. Jag var inte heller full i lördags bara lite lullig, vilket är också konstigt för att jag har inte druckit sprit sedan sist jag var ute i September.
Jag gillar inte att vara lat dagen efter fest, så denna sommar har jag bestämt mig att skaffa gymkort när vi ska stanna i Barcelona hela sommar månad, på det sättet kan jag hålla mig aktiv, än att ligga på sängen hela dagen eller bli uttråkad.
Spring is here
Yes when these comes it , it means spring is here :) and shortly after that the summer will be here in a 2 months, cant wait :)
// När dessa kommer ut betyder det att våren är här och inte så länge till efter det blir det sommar om två månader, längtar :)
How bad do you want it?
It is never to late to become what you might have been
Lower body today i dont like the chest workout, but i did it anyway, no excuse right? I think my favorite workout for upper body is the triceps, i find it fun specially the tricep dips. I love working out my biceps too and my back but one arm is always weaker than the other one. I use around 6kg weight and did less reps 8-12 mostly between 10-12 because the more it weights the less weight, since i do it for build and streghnt. My brother told me to do it, so i did it and it took alot of my energy lol, otherwise i did 3kg but ofcourse you should challenge yourself so the last 3 reps is taking all your streghnt if not the muscles wont grow.
What is your favorite upper body workout?
// Gjorde hela övre kroppens träning idag, heter det så? Jag gillar inte träna brösten, men gjorde det ändå. Jag tror att min favorit övning är triceps, tycker det är roligt speciellt tricep dips :). Jag gillar träna biceps också men ena armen är alltid svagare än det andra. Använde 6kg hantlar varje arm och gjorde mindre repetition mellan 8-12 eftersom ju tyngre ju mindre repetition man ska göra och självklart 3 runda. Brorsan sa att jag ska träna tyngre, man måste utmana sig själv, och det tre sista repetition ska ta hela din kraft och styrka, är det för lätt så ska man öka vikten. Eftersom jag tränar för att bygga fina muskler och för styrka så är det viktigt att lyfta tyngre vikt. Jag använde 3kg innan, hade jag forsatt lyfta 3kg så hade inte musklerna växt och förmodligen stannat som den är.
Vad är eran favorit övrekropp träning??
My upper body workout for 6 weeks: Doing any workout make sure you have THE RIGHT POISTURE STRAIGHT BACK AND DO THE WORKOUT RIGHT, TIPS IS WORKING OUT IN FRONT OF THE MIRROR IN THAT WAY YOU CAN CHECK IF YOU ARE DOIN IT RIGHT!!!
Clean & press with my pink sandbag of 15kg 3x12-15 (shoulders)
Dumbbell press 3x8-12 6kg (shoulders)
Alternate front raises 3x8-12 3kg (shoulders)
Bent over row 3x12
with exactly the same pink sandbag that she has 15kg ( i love this workout for Back)
The sandbag i am using you can only put up to 15kg sand, so i need to use something that weight more than that.
One arm dumbbell row on bench 3x12 6kg ( Back)
Hyperextenions with my pink stability ball like above 3x12-15 Bodyweight ( Lower back)
I like this but sometimes feel so awkward specially if you are a girl, it feels like period pain on the lower stomach performing this :S..
Alternate dumbbell curl 4-5kg 3x8-12 ( Biceps)
Alternate hammer curls 3x8-12 4-5kg (Biceps)
Concentration curls 3x8-12 4-5kg (Biceps)
my other arm is weaker doing this :S..just like my other legs.
Tricep dips 3x15-20 ( Triceps) I love this workout :)
Tricep kickbacks 3x8-12 4-5kg ( Triceps) Love this too!!
Tricep extensions 3x8-12 4-5kg ( Triceps)
Push up 3x12(chest/arms)
I find this really hard lifting my whole body omg!! Still working on it
Chest press 3x12 5kg
(chest) Its like Push up but reverse, although so much easier and fun :)
Chest flyes 3x12 3kg (chest) really awkward!
So this is all my upper body workout that i do monday and thursday. It takes me about 1hr and 30mins to perform all of this with 30sec rest between sets. Every workout i do 3 rounds before continue to the next. And i also burn over 600calories, cause who say you dont burn doing weightlifting??! U dont have to sweat like a pig to burn more calories, trust me!! If yes we would be sweating all day just by sitting.
Ill be doing this exercises for 6 weeks and then i change to new workouts, heavier weights and less reps. It is important to change every month atleast, so the muscles dont get use to do the same workout and lift the same weight for best results.
// Det här är mina träning för övrekroppen som jag gör måndagar och torsdagar. Det tar mig ca 1timme och 30mins att göra allt detta. Jag gör en övning i tagit och vilar 30sek i mellan tills jag går över till nästa övning. Jag brukar bränna över 600 kalorier när jag gör detta, för vem säger att styrketräning inte bränner kalorier?? Man måste inte svetta som en gris för att bränna massa kalorier, tro mig! Annars har vi redan svettat så mycket genom att bara sitta. JAg kommer att göra dem här övningar i 6veckor, sen betyder jag till andra olika övningar, gör tyngre vikt och mindre repetitioner. Man ska byta varje månad minst för att musklerna inte ska vänja sig lyfta samma vikt och göra samma övningar för det bästa resultat.
Bella Falconi
Some motivations and body inspirations for today. I love her body except that her abs are too ripped and legs. But other wise love it!!. She started working out because her brother was always been a person who worked out so much, so she got involve. Hmm she have the same situation like me.
You never have to compete to train your body like this. She didnt like many others, she workout for fun and be in shape and ofcourse she is a fitness model now.
Bella Falconi
Some motivations and body inspirations for today. I love her body except that her abs are too ripped and legs. But other wise love it!!. She started working out because her brother was always been a person who worked out so much, so she got involved. Hmm she have the same situation like me.
You never have to compete to train your body like this. She didnt like many others, she workout for fun and be in shape and ofcourse she is a fitness model now.
Weird addiction
Have you seen this program about peoples weird addiction? One of them is about a woman, were actually she is a transexuall, but look like a woman, but more like a litte girl. Anyway her addiction is dressing like a baby 12 hours a day. Her room is all baby stuff, she sleep in a baby bed, wearing baby napkins for adults 24/7 :S..She wear baby clothes and everything baby!!. What a weird addiction.
// Har ni sett den här program på engelska handlar om en transexuell som ser ut som en liten flicka. Hon är beroende av att klä sig som en bebis. Hennes rum är fullt med bebis saker, hon klär sig som en , sover på en bebis säng, använder blöja 24/7 :S... Asså folk!!
Let go of the things that make you feel dead, life is worth living
The cold i felt when i went out with the dogs! The winter jacket that is from Sweden is getting thinner every time i go out??! I can feel the air coming through.
// Kylan som jag kände när jag gick ut med hundarna. Vinter jackan som är från Sverige känns tunnare varje gång jag går ut?! Jag känner den kalla luften gå igenom den ..what??`
Remind yourself that it is ok not to be perfect
My pain maybe the reason for somebody's laugh,
but my laugh must never be the reason for somebody's pain.
//Min smärta kanske orsaken till någons skratt,
men min skratt får aldrig vara orsaken till någons smärta.
men min skratt får aldrig vara orsaken till någons smärta.
What you eat you become
Im not that kind of person who spend a lot of time thinking what to eat and then decorate the plate like many others do. I wish i had the time, so as what you see here my food picture is pretty boring and simple. But the most important thing is what i put on my plate. Dont forget to eat clean and count the calories.
My lunch today: 380 KCAL
- 64g of brown rice -203 calories
- 79g of Fried " without oil" chicken breast - 130 calories
- 150g Green beans
What did you eat for lunch?
//Jag är inte den personen som spendera mycket av min på vad jag ska äta och sedan tar min tid att dekorera tallriken som många gör. Jag önskar att jag hade den tiden, jag tycker om att dekorera tallriken, men mina är enkel och tråkig. Huvudsaken är maten som jag lägger på min tallrik. Glöm inte äta nyttigt och räkna kalorier som ni äter.
Suck it in
I always bear in mind the word DISCIPLINE i try to think of it so ill make sure do the things that i dont want to do, but NEEDS to be done. Its very hard specially if you are lazy. I can make many excuses not to do this and that, but i am working hard to do the things that i have to do. I am still getting use to have discipline which is very hard.
Todays workout is CARDIO and ABS day. I havent done my abs workout well this last two weeks. I use to love it but now its like pain in the ass. But ive got to do it because i am tired of complaining about my stomach. I will get very upset if it doesnt get flat in a month!!!
I should focus more on that. My workout routine says Abs workout on monday, wednesday and friday. It is enough to get that flat abs follow up with my diet.
I should focus more on that. My workout routine says Abs workout on monday, wednesday and friday. It is enough to get that flat abs follow up with my diet.
// Jag försöker alltid att komma ihåg ordet DISCIPLIN och hur viktig det är för att kunna göra saker och ting som man vill egentligen inte göra, men måste få det gjort, speciellt om man är lat. Jag kan hitta på flera ursäkter att inte göra vissa saker här och där. Det är väldigt svårt att ha disciplin men försöker ha det varje dag.
Dagens träning är CARDIO och MAGTRÄNING. Jag har blivit slarvigt med magträning det senaste två veckor. Jag brukar älska att träna magen, men nu är det bara jobbigt och tråkigt. Men jag måste göra det för att jag är så trött på att klaga över min mage. Jag kommer vara väldigt sviken om den inte blir platt om en månad!! Jag borde fokusera mer med det. I min träningsschema står det att jag ska göra magträning 3ggr i veckan varje måndagar, onsdagar och fredagar. Tillräcklig många gånger för att kunna få en snygg mage, tillsammans med min kost.
Destroy what destroys you
Sorry guys!
I havent been able to do a blogpost yersterday because they cut our internet. I forgot to pay, but now is paid so it is working again.
The weather yersterday was amazing warm, very beautiful, but today it is the opposite. It is cold, cloudy and windy. It makes me so depress. I havent done anything yersterday than my usual routine.
Today we went to refill the frigde with some meats. When it is empty that means the end of the month already. We always buy huge groceries so we dont have to go back and forth every week. Well it is a good sign when the the frigde is empty because then we know we are in the end of the month, it means also study allowance or salary for others. Although i dont like it when time goes so fast.
// Ursäkta har inte kunnat blogga, vi hade ingen internet för att jag glömnde att betala. Men nu har jag betalat så vi har internet igen.
Igår var det så fint väder, varmt, soligt, men idag är det tvärtom. Det är super kallt, molningt samt lite blåsigt. Det gör mig depping. Gjorde inget speciellt igår än mina dagliga rutiner.
Idag gick vi till affären för att fylla på kylskåpet med lite kött, för annars brukar vi handla stort sista veckan i månaden, så när det helt tomt i kylen och skafferiet betyder det att det är redan slutet av månaden. Vilket är bra tecken för att då är det studiebidrag :)..hehehe eller lön för alla andra, dock gillar jag inte när månaden går för fort.
Work out like a beast, look like lady ;)
Finally i can seat after ive been working out, take out the dog, showered, eat, hang the clothes and vaccum the floor.
When i did my workout today i felt like strong and i saw that my biceps just grew like never before, i mean more than from friday. I feel pretty good. Then i did like triceps dips it felt like i could do so many sets forever without stopping lol.
It is very important that before start working out that we know what is our goal and what we want to achieve, so that we dont just do some workout without knowing how we want to look like. IF you want to build stregnht and get those lean muscles then you should lift more heavier weights and less reps, if you just want to get tone body with a soft touch of muscles very soft, then do light weight with higher reps. Since i want to build strenght and want to get get more than light touch of lean muscles i do heavier reps. What is your goal? Unless you just workout to be healthy.
It is very important that before start working out that we know what is our goal and what we want to achieve, so that we dont just do some workout without knowing how we want to look like. IF you want to build stregnht and get those lean muscles then you should lift more heavier weights and less reps, if you just want to get tone body with a soft touch of muscles very soft, then do light weight with higher reps. Since i want to build strenght and want to get get more than light touch of lean muscles i do heavier reps. What is your goal? Unless you just workout to be healthy.
// Äntligen fick man sitta efter man har tränat, gått ut med hundarna, duschat, ätit, hängt kläderna samt damsugat.
När jag gjorde min styrketräning idag kände jag mig starkt och såg att mina armar bara växte som aldrig förr, jämfört med i fredags. Det kändes helt otroligt! Sen gjorde jag lite triceps och kändes som att jag kunde göra flera sets utan paus för alltid..lol.
Det är väldigt viktigt att veta sitt mål när man ska träna och vad man vill åstadskomma, så att man inte bara tränar och tränar sen går man en annan väg för man vill egentligen bygga muskler fast man gör cardio varje dag. Vill man ha fina muskler och bygga styrka så får man lyfta mera vikt och göra mindre sets, vill man bara ha lite muskler så kan man lyfta lättare vikt och högre reps, fattar ni?? Eftersom jag vill bygga mer än touch muskler fast inte sånt där brottare samt bygga styrka, jag ni fattar så lyfter jag högre vikt och mindre sets. Vad är ditt mål? Så länge man bara tränar för att må bra så spelar det inte så stort roll. Men vill man bara gå ner i vikt och vara smal smal, så kan du springa på löpbandet hela dan...typp
Megan fox getting rid of her arm tattoo
Megan Fox look amazing after giving birth to her son. She looks as skinny as before wow!. And i saw that she is getting rid of her Marilyn Monroe tattoo?? You can still see it though. She could keep it it was nice, probably she changed her mine because she is a mom??.
// Megan Fox ser like snygg ut som alltid även efter hon föddes sin son. Hon har samma figur som innan :). Jag såg också att hon försöker få bort Marilyn Monroe tatuering på hennes arm, men dock syns det fortfarande. Hon kune behålla det, tyckte det var super snygg!!! Undrar varför hon vill ta bort den? Kanske för att hon är en mamma redan?!
Appreciate every bit of it
Yersterday we came home pretty late almost at 00.00 and i went to bed at 01:30. The dogs woked me up this morning, but i had like 15 minutes left until the alarm would ring, but when the dogs is trying to wake u up and then jump on the bed to get your attention, that means "I NEED TO GOOO OUT", yes that was Blackie did. SO i jump up the bed although it was only 09:20. I get up to put some thicker clothes on and went out with them. Such a lovely day again! He had a little bit of diare, poor dog. Maybe the raw meat that Rubens mom bought was mix pig meat? I forgot to tell her to buy only cow meat, since pig meat is not really good eating raw, specially pigs who eat everything.
// Igår kom vi hem sent nästan kl tolv och jag la mig 01:30. Hundarna väkte mig upp den här morgon, men jag hade 15minuter kvar tills mitt alarm ringer. Men när hundarna försöker väcka upp dig och hoppar upp på sängen för att få din uppmärksamhet då betyder det KAoooos!! Då betyder det " JAg kissar på mig snart, eller är bajs nödig". Det gjorde Blackie. Så var bara hopp upp sätta på varmare kläder och det är så himla fint väder. Han hade lite diare, det var därför stackars hund. Kanske för att köttet han åt igår var blandat av griskött?? Glömnde säga till Rubens mamma att bara köpa kokött för att griskött är inte så bra för hundar att äta rå. Grisar är smutsigare än kossor...så kanske därför.
Boredome list
1) What would your dream vacation be? - That would be a five stars suits near the beach and big pool with a lot of activities around and also alot of sight seing :)
2) If you found out that you were going to die tomorrow, what would you do? - I would like to gather all my family and friends with me and tell them how grateful and bless i am to have them in my life.
3) If you were stranded on an island and only had 3 things, what would they be? - A thick and big sweater for the cold of the night, a survival book and a big knife. Something to keep me warm, something to help me survive and something to help me hunt and also protect from bad things.
4) Do you like any sports? If so, which ones? - I love sports, i grew up as an athlete. I love all ball sports specially basketball.
5) Tell me a random fact about yourself - I get bored easily, very quiet with people that i dont really know that much, I love shopping, i am generous, money spender, helpful, moody in the morning, get angry easily and dont like to know new people that i know that i dont have nothing in common with, i hate the winter and the cold...and i dont believe in any religion.
6) What is the best thing that ever happened to you? - Thats a good question!
7) Do you believe in love at first sight? - nope! Thats not love thats physical attraction.
8) What's your favorite season? - Spring :) and summer.
9) What's your favorite element? - Dont know...
10) What is your dream house like? - A huge bungalow style home with pool inside and outside with a big garden near the beach. Big american kitchen with my own walk in closet and a gym.
11) Do you believe that you can do anything if you put your heart and mind to it? - yes ofcourse!
12) Would you rather…? - ????
13) Favorite…? Color Pink and purple. Food sushi and seafood, Music hiphop and r&b, weather sunny.
14) Would you say you make friends easily? - I guess only if i want. But i am the one who push back.
15) If you could change one thing about yourself, what would it be? - Genious???
16) How long is the longest you've walked at one time? - Hours probably 10km more or less if not more.
17) Describe yourself in one word. - Friendly
18) Do you like the indoors or outdoors more? - Depends the weather, but in general indoor.
19) Where is your favorite place to be? - In the summer days at the beach.
20) Say a random thought you are having right now! - We have to go home...
21) Do you have any allergies? - Nope
22) What is your favorite form of transportation? - None
23) Would you ever go on a blind date? - Nope
24) Insanity. Explain your own definition of it. - a person who dare do crazy stuff..
25) How do you want to die and when? - In peace without pain, like saying goodbye to your love ones on the bed and then fall asleep forever. As long as i live.
2) If you found out that you were going to die tomorrow, what would you do? - I would like to gather all my family and friends with me and tell them how grateful and bless i am to have them in my life.
3) If you were stranded on an island and only had 3 things, what would they be? - A thick and big sweater for the cold of the night, a survival book and a big knife. Something to keep me warm, something to help me survive and something to help me hunt and also protect from bad things.
4) Do you like any sports? If so, which ones? - I love sports, i grew up as an athlete. I love all ball sports specially basketball.
5) Tell me a random fact about yourself - I get bored easily, very quiet with people that i dont really know that much, I love shopping, i am generous, money spender, helpful, moody in the morning, get angry easily and dont like to know new people that i know that i dont have nothing in common with, i hate the winter and the cold...and i dont believe in any religion.
6) What is the best thing that ever happened to you? - Thats a good question!
7) Do you believe in love at first sight? - nope! Thats not love thats physical attraction.
8) What's your favorite season? - Spring :) and summer.
9) What's your favorite element? - Dont know...
10) What is your dream house like? - A huge bungalow style home with pool inside and outside with a big garden near the beach. Big american kitchen with my own walk in closet and a gym.
11) Do you believe that you can do anything if you put your heart and mind to it? - yes ofcourse!
12) Would you rather…? - ????
13) Favorite…? Color Pink and purple. Food sushi and seafood, Music hiphop and r&b, weather sunny.
14) Would you say you make friends easily? - I guess only if i want. But i am the one who push back.
15) If you could change one thing about yourself, what would it be? - Genious???
16) How long is the longest you've walked at one time? - Hours probably 10km more or less if not more.
17) Describe yourself in one word. - Friendly
18) Do you like the indoors or outdoors more? - Depends the weather, but in general indoor.
19) Where is your favorite place to be? - In the summer days at the beach.
20) Say a random thought you are having right now! - We have to go home...
21) Do you have any allergies? - Nope
22) What is your favorite form of transportation? - None
23) Would you ever go on a blind date? - Nope
24) Insanity. Explain your own definition of it. - a person who dare do crazy stuff..
25) How do you want to die and when? - In peace without pain, like saying goodbye to your love ones on the bed and then fall asleep forever. As long as i live.
Fashion is about wearing what you like without giving a damn!
The benefits of green tea
Ok heres the thing green tea is very good for you! In Asia where i originally come from people drink green tea as a diet remedy for weightloss. But in real life is more than that. But normally people drink green tea there because they want to lose weight fast, by drinking this is like eating and shit out what you eat. Apart from that green tea is very good not only for weightloss but it have many benefits like above. Replace your coffe and tea by drinking green tea instead.
// Grönt te är super bra för hälsan! I Asien brukar man använda grön te för att gå ner i vikt, men grön te är mycket mer än så. Vanligtvis dricker man det i Asien för att gå ner i vikt snabbt, men den har också många bra fördelar som många har nog ingen arning om. Ersätt kaffe och te med att dricka grön te istället.
A true friend wont judge you
Last week an old friend came to Barcelona with her friend for a visit. The girl with medium long hair in the pic above. She was my first friend in Ireland when i moved there 6-8 years ago. We were very closed like sisters. Then i moved back to Sweden and we did not have contact until few years and this year when we talk sometimes. She came to Barcelona for visit for just 2-3 days. So we walked all day those 2 days for a tour in the city. It was fun and good to see her again. I hope she will back here soon :)
// Förra veckan kom en gammal vän till till Barcelona med en kompis för att hälsa på. Det hon på bilden med medel långt hår på bilden ovan. Hon var min första vän 6-8 år sedan i Irland då jag bodde där innan. Vi var jätte nära vänner som syskon. Sedan åkte jag tillbaka till Sverige och vi hade inte kontakt, tills för några år sedan, det här året hade vi ännu mer kontakt och pratas på facebook och whatsapp. Hon kom till Barcelona med en kompis för 2-3 dagar. Alla dessa två dagar gick jag runt med de för att visa Barcelona staden. Det var kul och se henne igen och förhoppningsvis så kommer hon tillbaka igen snart :)
Motivations
Adidas leggings wanties!!
My daily diary
Pic from left 1: Our big groceries for the month.
Pic 2: Me out for a dog walk in Barcelona enjoying the sunny warm weather.
Pic 3: I weighted myself saturday morning this weekend and i lost 1lb/half kilo and totaly i lost in a month 5kg from 60-55kg.
Pic 4: My face lying on bed without make up, tired and bored lol
Pic 5: Me after workout
Pic 6: After workout and my legs progress
Pic 7: My long hair
Pic 8: Sera rolling on the grass
Pic 9: My total body progress , 3 months progress. Hardwork pays off!!
// Måste jag översätta detta på svenska???
Enjoy the weekend
You probably seen here before, her pics every where and she is as tough as she look like :) This woman is such an inspiration, i love the way she see things, the way she thinks she is incredible. Her dedication and hardwork. But it doesnt mean i want to get so ripped like her, but she really motivates me to work even harder.
Monday is coming tomorrow loaded to workout :)
// Ni har säkert sätt henne överallt på google, hon ser lika tuff ut som hon ser ut. Hon är en inspiration, sättet hon ser saker och ting, hur hon tänker och hur hon tillägnar sin tid med hårdträning oavsett vad alla säger med negativa tankar. Hon motiverar mig, men det betyder inte att jag vill ser ut som henne, men hon motiverar mig att träna ännu hårdare.
Turn around
I love this sooong...
Samantha Jade who won the Xfactor. Her amazing voice that suits any song that she do as cover. I love her voice her music :)
I love this cover she sang :) <3
You dont lose until you quit
Warraup :)
I already grabbed my late dinner and now i am on the bed checking youtube clips :) Soon go to bed too sleep. My love is gone with his friend, he need to disconnect and be socialize.
Few hours ago i went to met my old friend here in Barcelona Irene to catch up. We went to a commercial center near hear for a drink and chat. It was so good to see her again. She got her driving license and a car so everything seems to flow good for her. We didnt had som much time since she have to work tonight.
Its a another no going weekend for me, although its pretty good to stay away from alcohol and other tempting stuff.
What you plan for tonight?
// Jag har redan tagit min middag så här sent och nu sitter jag på sängen och kolla lite på youtube. Ska alldeles strax gå och lägga mig.
Ruben är borta för att träffa en kompis, vilket han behöver för att vara lite social och kopplar bort från pluggandet.
För några timmar sedan var jag och träffade en tjej kompis här i Barcelonasom heter Irene. Vi var på en stor shopping center nära här för att ta en drink och prata lite. Det var kul att träffa henne igen. Hon har fått sitt körkort och en bil så allting verkar flyta bra för henne. Vi hade inte så mycket tid för att umgås för att hon måste jobba ikväll.
Det är en annan lugn helg för mig igen, vilket är också bra så att jag inte dricker alkohol eller något annat frestade.
Triceps is out
I am proud to see my triceps yersteday when i stand in front of the mirror trying som clothes on.
I also lost half kilo this week and in total i went down from 60kg to 55kg in a month. That is five kilo. At first i was aiming for 53-54kg, but i am focusing more losing the bodyfat i have. Cause i can "look" skinny but still have fats around hanging, that is called "skinny fat". So well see with the new workout routine that i have. I also need to go to some specialist to check how many bodyfat in percentage i have , got to find a place where they do it here. You can weight over 60 and have less bodyfat percentage or weight less than that and have more bodyfat percentage. Weight doesnt always count.
// Jag är glad och stolt över när jag såg mina triceps igår kväll, när jag provade några kläder framför spegeln :). Eftersom vi har ingen våg hemma så vägde jag mig själv imorse här hemma hos Rubens mamma, bara för att se om jag har gått ner i vikt. Vilket jag har, halv kilo mindre och idag väger jag 55kg. För en månad sedan vägde jag 60kg. Men jag focuserar mer att få bort underhudsfettet som möjligt. Man kan väga mer än 60kg och har jätte lite underhudsfett, eller så kan man väga mindre och har mycket mer underhudsfett. Så för mig måste jag ta reda på hur mycket underhudsfett jag har. Måste gå till en specialist för att kolla upp detta så jag vet hur jag ska forsätta träna och vet vad jag ska fokusera på. Jag bryr mig inte så mycket om min vikt , nu vill jag bara få mindre underhudsfett. Folk som är smala men har fett som hänger där och här kallas för " small fet", och det är typ jag. Magen hänger där och midjan så måste jobba med det.
OOTD
It is so much warmer than what you think it is. Its me who is wearing to much clothes, so scarf off, leather jacket off and hoodie off. Really so warm. I love walking here the park near at home in Barcelona with the dogs, i could sit there for hours :)
// Det är varmare än vad det ser ut som , det bara jag som har på mig för många kläder, så bort med halsduk, jacka och tröjan. Jag älskar att promenera här på parken bredvid hemmet i Barcelona,.
Going to Barcelona
Its friday it means we go in few minutes to Barcelona ( an hour with the car) to be there over weekend at Rubens moms place to visit them and his grandma :).
It is raining a little bit, but tommorrow it will be nice weather like today. I prepare it rain at night than in the day time. See ya!!
It is raining a little bit, but tommorrow it will be nice weather like today. I prepare it rain at night than in the day time. See ya!!
// Det är fredag och det betyder att vi ska åka till Barcelona ( en timme med bil) för att hälsa på Rubens mamma och hans mormor :). Det regnar lite nu, men imorgon ska det vara fint väder som idag. Hellre att det regnar på kvällen än på dagen.
Vi hörss!!
Lower body workout
Pic above: A workout that i diffinetly recommend for anyone who workout at home. It targets the hamstring to get that beautiful fit muscles.
Todays lower body workout for 1hr and 40mins 30sec rest every sets burn 760 calories.
Main target muscle: GLUTE // RUMPAN
- Hip bridge with my sandbag 3x15-20 ( my weight is 15kg but i could need more weight to really feel that burn)
- Kneeling squat with my sandbag 3x15-20 ( my new favorite workout
- Superwoman hyperextensions with stability ball 3x15-20
- Jumping jacks 3x50
- Flutter kicks on bench 3x15 ( did not like this its so uncomfortable :S)
Main muscle target: CALVES // Musklerna nedanför låren
- Seated calves raise with sandbag 3x20
- Standing calves raise with sandbag 3x15
Main target muscle : HAMSTRING //Musklerna bakom fram låren
- Hamstring curl ( the pic above) with dumbbel of 4kg 3x15-20 my also new fave workout
- Good morning with barbell row 3x15
- Deadlift with sandbag 3x20 ( i need more weights on this one)
Main target muscle: QUADRICEPS // LÅR
- Lunges with dumbbell 3x12
- Sandbag squats 3x12
- Side leg raises 3x12
- Plie squat with one dumbbell 3x12 ( good for the inner thigh jiggle wiggle)
I did not sweat alot doing this workout, but that doesnt mean i did not work hard. I always believe that the more you sweat the better, because it means more calories you burn. But thats not true, sweating have nothing to do with how much calories your burn, infact i burn more calories doing weight lifting for entire lower or upper body, than doing steady cardio workout. You dont have to sweat to burn calories and just because you sweat it doesnt means you burn more calories. The sweat is the body responding when it is getting hot, it evaporate the heat from the body when working out. So remember just because you dont sweat doesnt mean you dont workout enough.
// Jag svettades inte så mycket när jag gjorde den här tränigen, men det betyder inte att jag inte tränade hårt, för det gjorde jag. Jag har alltid trott att ju mer man svettas ju mera kalorier man bränner, men det är inte sant. Svettning har ingenting med hur många kalorier man bränner under tiden man tränar. Jag bränner mer kalorier när jag styrketränar i över en timme än om jag bara gör cardio i 30-45minuter. Man behöver inte svettas för att bränna mer kalorier, och bara för att man inte svettas bränner man mindre kalorier. Svettning har ingenting att göra med det, utan när man tränar värms kroppen upp och vår svett måste gå ut frå kroppen genom att den avdunstar bort från kroppen och därför så svettas man. Så kom ihåg bara för att man inte svettar när man tränar betyder inte det att man inte bränner kalorier och bara för att man svettas rejält betyder inte det att man har bränt många kalorier.
Love yourself
My profile is papercut
Parc Guell
Fridays todo-list:
- Wash my hair (every friday)
- Take Blackie for a bath
- Clean the flat ( so messy)
- Study
- Pack for Barcelona weekend
- Go to Barcelona
// Fredagens att göra-lista:
- Tvätta håret ( varje fredag)
- Duscha Blackie ( engång varje månad)
- Städa lägenheten ( så smutsig och saker överallt)
- Plugga
- Packa för Barcelona helgen
- Åka till Barcelona för att hälsa på Rubens familj som alltid
Cutest pic of the day
Rubens dog is so cute, rollin on the grass, but she is very agressiv with her little tiny size, always bark and get angry:)
// Rubens hund är så himla söt, här är hon rullar på gräset. Men hon kan vara aggressiv ibland även om hon är så liten. Alltid skäller och blir surigt.
Blackie love this place full of grass and trees :), although not close to the swedish nature but almost.
// Blackie älskar det här området, mycket gräss och träd. Inte nära till svensk natur men nästan.
The best cover of Diamond
THE DOLLYROCKERS
This three beautiful very talented three young girls made this cover of Rihanna :)
The Girl with dark hair has so amazing voice, so called omg!! She is Half vietnamese and half British, so beautiful :)
//Har ni hört detta från youtube? Tre unga tjejer som sjunger så himla bra, specielt hon den mörkhåriga. Hon är halv vietnamisk och halv brittisk, så snygg och hennes röst är så kall , så fin :)
Upper body workout
I made some changes to my routine today i did upper body workout that target all muscles. I never workout this long for almost two hours. Although i burn pretty good calorie just doing weighttraining.
688 calories burn upper body weightlifting:
Main target muscle: Shoulders
- Clean press with 15kg/33,6 lb sandbag 3x12-15
- Dumbbell press/barbell 3x12-15
- Front raises 3x12-15
- Lateral raises ( the hardest workout) its very awkward 3x12-15
Main target muscle: Middle back
- Bent over row with barbell row 3x12-15
- One arm dumbbell row on bench 3x12-15
Main target muscle: Lower back
- Hyperextensions with stability ball 3x12-15
- Deadlift with sandbag 3x15
Main target muscle: Biceps
- Dumbbell alternate curl 3x12-15
- Alternate hammer curls 3x12-15
- Concentration curls 3x12-15
Main target muscle: Triceps
- Tricep dips 3x12-15
- Dumbbell kick back on bench 3x12-15
- Dumbbel extensions 3x12-15
Main target muscle: Chest
- Push up 3x12-15
- Lying chest press 3x12-15
- Dumbbell flyes 3x12-15
Main target muscle: Abs
- Knee roll on stability ball 3x12-15
- Russian twist 3x12-15
- Plank 3x30sec
// Jag har gjort lite förändringar på mina träning och det är att jag tränar övre delen av kroppen och ser till att jag tränar alla olika muskler som axlar, rygg, mage och armar. Har aldrig tränar så här länge i nästan två timmar, men det kändis otroligt bra :)
Preworkout meal
I just made my preworkout meal, before that i took my 2nd thermotex and in 30mins i will eat these.
Preworkout meal have to be fast and slow carbs. The higher GI the higher carbs, the lower the slower carbs. Slower carbs like vegetables, integral pasta or rice are slow to digest, which is needed to take before workout so that it will give you energy through all the time performing the workout. The faster one is a fast energy before workout but that wont last long, therefore you need the slow carbs aswell. Dont forget the protein minimum 22g of protein. I could have taken my protein shake, but i take it as a post workout meal.
I did not take a fast carbs because i am taking the thermotex that already give my the energy effect in the beginning of my workout.
SO preworkout should be - Fast & slow carbs + protein + healthy fats ( that you can find when eating or drinking your protein , so i dont need to eat fat alone.
- Fish file 83g - 69kcal
- Breadcrumbs 4g - 11kcal
- Integral pasta 41g- 142 kcal
- Brocoli 74g - 24kcal
- 1tsp of olive oil ( i dont normally add it)
Total calories: 246kcal
After i eat these in 1,5 hours i will take another thermotex 30 mins before workout and 30 mins after that ill be doing my upper body workout today. So that would be 2hours from meal to workout.
If you dont eat right before and after workout you wont see the muscles that you are building. So eat right!
//Jag har precis gjort min pre-workout måltid, innan dess tog jag min andra thermotex 30 minuter innan mat.
Som pre workout meal (det man ska äta innan träning) är det viktigt att få i sig snabba och långsamma kolhydrater. Ju högre GI ju snabbare kolhydrater, det brukar oftas finnas på vit bröd och oftast ohälsosamma mat, men välj en bättre alternativ. Ju lägre GI ju långasamma kolhydrater som fullkornpasta, ris och grönsaker. Man behöver snabba kolhydrater för att få en sånt kick energi i början av sin träning, men dessa kolhydrater varar inte länge under sin träning de smälter bort, så därför behöver man långsamma kolhydrater som fullkornspasta för att orka träna. Jag hade inte behövs med snabba kolhydrater för att jag tar thermotex som ger mig den energi jag behöver, så det räcker med långsamma kolhydrater. Det är också viktigt att få i sig tillräckligt med protein minst 22g, så antingen kan man dricka protein shake eller äta som jag gör. Jag brukar dricka protein shake efter träning med snabba kolhydrat som banan. Fett är också viktigt att få i sig, men oftast finns de redan i kolhydraterna och protein. Så det inte så att man ska klunka olive olja :S..
Så preworkout meal (vet ej vad det heter på svenska) ska vara - snabba och långsamma kolhydrater, fett och protein.
Efter jag har ätit min preworkout måltid ska jag ta en till thermotex 30 minuter innan träning och det gör jag 1,5hr efter måltiden så blir 2hr i mellan måltid och träning. Om man inte äter rätt innan och efter träning så kommer jag inte se resultatet, speciellt när det gäller styrketräning. Musklerna kommer inte synas!
Hello sunshine :)
What a lovely day today when i woke up :)!!! I just got back from taking the dogs for a walk :) Such a beautiful weather and so warm. For the first time for long i did not have to wear my winter big jacket. This is life :) It makes me so happy and give me so much strenght to do my workout today.
// Så himla underbar dag när jag vaknade idag :) Har precis kommit hem från en promenad med hundarna. Det är så varmt och skönt ute. För första gången på länge behöver inte jag använda mina tjocka vinter jacka. Det här är livet !!! Det gör mig så himla glad, och det sånt här väder som få mig att träna ännu hårdare.
Hair tips?
I have no secret to my long hair. Sometimes it looks so shiny sometimes super dry, but i prefer to have my hair dry than oily. So in order to avoid the quick oily hair roots that can make the dirty look and flat, is my no.1 tip WASH HAIR OFTEN. I wash mine once a week. Too much hair wash can ruin your hair specially with so hot water. Basically i dont do anything to my hair :)I love the big hair look and a lot of volume from the roots. I hate my hair when its just washed, i like it best after 2-3 days :)
When i was young my grandma always put 100% coconut oil from the coconut she had at home. It was plenty of coconut tree, she always put in my hair and leave it there for minutes. She says it makes my hair shiny and healthy. Then when i was like 6-7 years old i had so beautiful black, shiny, virgin thick hair, look like from the shampoo commercial, like the pic below.. But now its totally damage, with so much split ends. Sometimes i use deep conditioner. My auntie always says that i should brush my hair 50times before go to bed.
And alsoe i have 2nd tip. I NEVER SLEEP ON MY HAIR. Like i put it up over the pillow. When i straight my hair at night ( yeh who fix their hair at night before going to bed?) lol... Well i do, i do it most of the time before go to bed, when i wake up it still remain straight :) In that way i dont have to straight it with the iron everday.
I was BORN with jetblack straight hair, but now its freezy got to straight it.. Filipino and their hair...:)
//Jag har inga speciella hemligheter för att få mitt "fina" hår. Det enda är att jag tvättar den engång i veckan för att för mycket tvätt förstör håret speciellt om man ska tvätta med varmt vatten. Jag föredrar mitt hår som den är torrt för annars blir de oljiga som förut och blir helt platt. Jag älskar volym på håret det ska vara enormt !! Jag ogillar den när den är nytvättad, det bästa är 2-3dagar efter.
Min andra tip är att inte sova på håret, dvs när man ska ligga på sängen ska man dra upp den över kudden, på så sätt håller den sig rak när man har plattat den. Jag fixar alltid mitt hår på kvällen ( vem sjutton fixar sitt hår innan man går och lägger sig?), jag till exempel :)
När jag var liten brukar min mormor alltid lägga 100% kokos olja från kokosnötter, då min mormor och morfar äger ett stort land massa med kokosträd och det gör de idag fortfarande, äger landet. Hon brukar lägga den på mitt hår i flera minuter och sa alltid " det är bra för ditt hår så det blir ännu svartare, dock var det redan kål svart..lol.
Mina mostrar sa alltid att jag borde vara med i en sånt shampoo reklam för hår för så fin var den, helt raka, tjocka, och svarta pocahontas helt enkelt !! Men nu är håret tvärtom torrt, vågigt helt död...
Are you eating clean?
My early snacks between each meals:
- 1 Scoop of Bsn Syntha-6 isolate (100% whey & casein powder) - 150kcal
- 87 g strawberries - 28kcal
- 107 kiwi - 65kcal
DELICIOUS and low carbs :)
What do you eat between meals?
// Tidigt mellamål
- 1 mått av min protein dricka
- Jordgubbar
- kiwi
Super gott och låg kalorie :)
My daily routine
Pic above: 3 months ago...
This is what usually my daily routine look like:
- I most these days wakes up around 9-10:00
- I take my thermotex right away when i wake up
- I go out with the dogs
- Eat my breakfast
- Clean at home a little bit
- Do my workout
- Out with the dog
- Shower
- Study
- Out with the dog
- I go out with the dog at night
Look like i dont do that much, but i feel like whole day is not even enough :S...going back and fort. I always complain that time go so fast.
// Mina dagliga rutiner
- Vaknar runt 9-10
- Tar min Thermonex
- Ut med hundarna
- Äter min frukost
- Städar
- Tränar
- Ut med hundarna
- Duschar
- Pluggar
- Ut med hundarna
- På kvällen ut med hundarna igen.
Ser ut som att jag inte har så mycket att göra, men en dag räcker inte ibland känns det som. Dock tycker jag att jag har mycket fritid.
Never skip breakfast
My breakfast /preworkout of 403 calories I should ate less because i did not workout finally when the lights turn off, so was pretty "useless" eating this much when all i do is nothing. I will workout now instead in 2 hours.
- Oatmeal 62g - 215kcal
- 1 teaspoon of flaxseed- 34kcal
- 0,5dl of milk - 19kcal
- Strawberries 72g - 23kcal
- 1 cook egg 53g - 82kcal
- 2 cook egg whites 73g - 30kcal
With these i got my protein,carbs and fat for workout (suppose to be)
// Dagens frukost som var 403kalorier, vilket var inte nödvändigt att äta så mycket eftersom jag kunde inte träna tillslut pga elektricitetet försvann i fyra timmar. Men jag ska i alla fall träna nu om 2hr.
Lights back
So the electricity is back. When i woke up this morning it was on suddenly it was gone for four hours. I feel handicapp without it. The battery of my computer was very low, it was so dark since it was raining. But now is back again, about time when my computer died and my fone runs out of 33% battery.
The sun came up now, but its changing all the time. Sometimes its out sometime its gone.
// Nu är elektricitet tillbaka, den har varit borta i fyra timmar sedan imorse efter jag har ätit min frukost. Datorn dog och mobilen hade bara 33% batteri. Det var mörkt imorse också efterosm det regnade. Det var på tiden att den kom tillbaka, man känner sig handikappad utan elektricitet, eftersom vi är beroende av det helt enkelt.
Solen är uppe men den försvinner samtidigt.
I love samples :)
When i bought the new Velvet finish from Make up forever few days ago, they always give me samples :) But not like perfume sache, but instead a good sample for their product that is suitable for your skin.
I got a HD primer from make up forever for oily skin and a cute pinkish lipstick and then i got the other lipgloss from The body shop :) pic below.
// För några dagar sedan köpte jag en ny puder från Make up forever Velvet finish och de som jobbar där är för det mesta gay och de ger mig alltid en liten test av deras produkt. Inget sånt perfume test usch så tråkig :(. Men de ger dej inte bara vilken produkt som de har, utan de anpassar det till dina behov. Eftersom jag sa att jag behöver ny puder för fett hy så gav han mig också en HD primer för fett hy samt en så himla söt och fin rosa lipstift. På body shop fick jag en lipgloss som är så himla bra :) Bild nedan.
A pic of my new bag that i havent shown :) Love it from Topshop that my Darling bought me for christmas, actually i was the one choosing it heheheh.
//En bild på min nya väska from Topshop som Ruben köpte åt mig som julklapp, fast det var jag som valde hehehe
Once is enough
You only live once, but if you do it right, ONCE IS ENOUGH
//Man Lever bara engång, men om du gör det rätt, ENGÅNG RÄCKER
I dont always love working out
Pic above: This was from last month back progress. Now i am in my third months working out the wiggle and jiggle :)away...
Ok so here it is i dont always love working out, but i like the progress i see in the mirror and everytime im liking it more. There are many times i feel tired doing my work out and i do give myself many excuses you bet. But i just have to bite my lips and telling myself to do it. The reasons that sometimes i feel lazy are:
- Too cold here at home ( as in cold cold...:S)
- Tired of changing my clothes due to coldness
- I feel tired
- and lazy
But the main reason is the cold it makes me lazy specially when i am already wearing alot of layers of clothes to keep myself warm. And then i have to change to work out specially if i will perform my legs,glutes and cardio workout day, cause then i sweat alot. These are my most intense workout, which i cant just possible wear my layers of clothes.
....but i never say i wont workout today due to my no excuses!!
Today for instance i workout mostly in the morning around 10-12 and i was so tired and sleepy, worse now when its cloudy and rainy days. I worked like a zombie, but i keep going on and tried to do my best. So for you all out there Never ever give up, dont let your excuses run over your goals and what you are trying to achieve. If you need to change your workout routine do it! If you feel better working out in the afternoon than in the morning then DO IT! The main reason why i workout in the morning because it is good to have it done, but to be honestly i am in 100% full focus in the middle of the day. I should change my workout schedule though...something i might probably will.
Pic above: My biceps progress from two weeks ago...
//Ni kanske tror att jag äääääälskar alltid att träna men sanningen är att jag gör inte alltid det. Men jag gillar resultatet varje gång jag kollar mig själv på spegeln. Det största ursäkter jag har när jag försöker skjuta upp min träning till eftermiddag är för att det är kallt här hemma. Så kallt att jag går runt med flera lager, sedan måste jag byta till tränings kläder eftersom man svettas mycket ju och det går ju inte ha tre tjocka tröjor och tjocka byxor på sig. Jag hatar och byta om och sen känner man kalla luften i rummet ..brrr.. Japp jag är en människa som fryser lätt. Oavsett vad jag har för ursäkter så tränar jag alltid den tiden som jag har lagt upp, inga ursäkter här Vanessa !!!
Idag när jag skulle träna så kände jag mig så trött dels för att det är vinter, mörk och regnigt ute, det gör mig depping och super lat. Man ska träna bäst när man är mest vaken som sagt 100% vaken. Egentligen borde jag träna typ på eftermiddag för då är jag som piggast typ innan lunch. Vi får se om det forsätter så här imorgon annars får jag ändra tränings schema. Anledningen till att jag tränar på morgonen runt 10-12 tiden är att det bra att få det gjort så slipper man tänka på det senare på dagen. Ju mer man skjuter upp det desto mer chans man skipper sin träning, så därför ser jag till att få det gjort på morgonen.
Do you know your bodyshape?
Mostly Bikini fitness model have this bodyshape.
These body shapes look different in different people depends if you are skinny, chubby, big, fit etc.
Lunch
Todays lunch 336 calories:
- 109g fried chicken breast ( a tiny drops of olive oil)
- 133g of frozen beans
- 2 slices of hard fiber bread
- 13g of goat cheese
If you are going to eat high carbs try to eat it in breakfast and lunch, but then eat lowcarbs after lunch. Thats for those who want to lose weight. I still have jiggle wiggle to get rid off.
// Ska man äta kolhydrater som ris och potatis bör man äta den tidigt på dan som lunch. Man ska helst äta låg kalorier efter lunch som grönsaker för de som vill gå ner i vikt.
Aim higher
My ABS workout:
- Leg crunches 15-20 x3
- Knee roll with stability ball 15-20 x3
- Bent knee hip raises 15-20 x3
- Hipraises 15-20 x3
It takes me almost 30 minutes to perform this workout. My rest is 30 sec in between. I have an hourglass bodyshape i i am trying to avoid the side obliques crunches to prevent giving me the muscles muffin top that i have to get rid off, so i do crunches that target my all abs specially the lower abs. Doing the side obliques can also make the body shape from hourglass shape to rectangle means straight body.
My Hiit cardio was a little bit mix today of deadlift with 15kg /33lb sandbag and squats and 1minute of Speed rope for 30minutes.
// Det tog mig ca 30 minuter att göra min magträning. Jag har vilotid på 30sec i mellan innan jag fortsätter till nästa. Eftersom jag har timglass kroppsform så undviker jag helst göra magträning för sid magmuskler, gör jag det kommer timglass formen som jag vill helst behålla blir helt raka.
Dagens HIIT cardio var blandat mellan deadlift och squats med min sandbag som väger 15kg och gjorde 15reps och sen 1minute hoppa hoprep för 30minuter.
A dog is a man´s bestfriend
Blackie always pee on Sera (Rubens dog) the brown one. Because everytime he pee Sera go under him since she is so little. I dont know why she always do that so now she smells a little bit pee on her head.
Its incredible how Sera who is deaf ( we think because she never pays attention when you call her), but she can smell so far and so good. Everytime i move from where i seat and she is snorking deep asleep, she got this vibes and wakes up to check where i am. She always move everytime i move from my table , when she does she goes up from the sofa where she sleeps and then follow me. She always find a place to lie down whether i go to the bathroom or to the kitchen. She waits for me and sleeps on the corner. When i go to the living room she wakes up exactly at them same time and follow me. She is my TALE :). And for Blackie my dog he follows me alot too, but not like Sera. He hears and see better than her, but Sera that dog can smell from kilometers lol.
// Blackie kissar alltid på Sera den bruna hunden som är Rubens hund. Varje gång han kissar så går hon under honom eftersom hon är så liten. Fattar inte varför hon gör så, och nu luktar hon lite kiss på huvudet.
Det helt sjukt hur Sera som är döv , det är vad vi tror eftersom hon lyssnar aldrig när vi ropar på henne. Men att hon har så bra luktsinne. Varje gång jag rör på mig från vardagsrummet till köket oavsett hur djupt hon sover så känner hon det, då vaknar hon till direkt och kollar vart jag är och följer efter mig. Vart jag än går på toaletten, i köket så följer hon mig och hittar en plats och ligga. När jag går till andra rummet så vaknar hon och följer mig och gör samma sak. Hon är min SVANS! Hon vaknar alltid till samma gång som jag ska gå till andra rummet. Jag försöker smita mig iväg ifrån henne men ne hon märker det ALLTID. Och för Blackie min hund han går efter mig hela tiden också, men inte som Sera. Han hör och ser mycket bättre, men Sera hon kan typ lukta långt ifrån.
Breakfast of the day
Tuesday breakfast/preworkout meal: 435 calories
- Cooked oatmeal 67g - 232 cal
- 1 teaspoon of flaxseed - 34 cal
- 1 scoop of BSN lean dessert protein shake - 150cal
- 0,5dl/0,21 cup of Kaiku milk without lactose - 19 cal
Todays workout is ABS workout + HIIT CARDIO of 30mins. I warm up 5 mins with speed rope or you can just jump for 5minutes. Then i do some abs workout and then HIIT cardio. Since HIIT cardio is not like normal cardio like running on a treadmill i need to eat the same preworkout meal as if i were doing weightlifting. If i only do speedrope jumping for 30mins i can just grab a banana or shake.
//Dagens träning är magträning och sen HIIT CARDIO för 30mins. Jag värmer upp mig förs i fem minuter genom att hoppa hoprep, man kan värma upp sig på många olika sätt som exempelvis göra jumping jacks eller vad man nu föredrar att göra. Eftersom jag gör inte den traditionella cardio träning som att springa eller vad det nu är så måste jag äta samma preworkout måltid som om jag skulle göra styrketräning. Skulle jag bara hoppa hoprep i 30 mins så räcker det att äta något lätt som en frukt eller en protein shake.
Sleep tight
Goodnight for me and for us ill make sure that my fone wont disturb me tonight with the notifications :)
// Godnatt allihoppa jag ser till att min mobil inte kommer att störa mig inatt.
Low carbs at night
What i use to eat for my dinner which is different time every day but i dont eat late than 22:00. I keep it low calories around 160kcal-250 kcal, never more. It is important not to eat high carbs food such as rice whether it is brown rice, or bread, potato and pasta. Since we dont need energy when going to bed, it is not necessary to eat high carbs. What will happend they will be stored as fat and the best is to eat 2-3hours before sleep so the food have time to digest. So keep in mind :)
My dinner is always sallad at night of:
- Spinach
- light mozzarella
- tunafish (sometimes)
- tomato
- cucumber
- and a little bit of balsamic vinegar for to taste
// Jag äter sallad på kvällarna dvs låg kolhydrater som grönsaker och äter senast kl 22:00 inte senare. Det varierar lite vilken tid jag äter ibland lite tidigare men oftast runt 21-22 tiden. Man ska inte äta hög kolhydrater på kvällen som ris, potatis, pommes, makaroner osv. Därför att vi behöver inte de för att få energi när vi ska gå och lägga oss. Det är då vi vilar och när vi sover bränner vi jätte lite kalorier, så vad som kommer hända när vi sover är att de kommer förvandlas fett istället. Man ska helst äta 2-3hr innan man går och lägger sig för det tar tid för maten att smälta. Min middag brukar vara mellan 160-250 kalorier och aldrig mer än 300 kalorier.
Min middag brukar bestå mest av sallad som:
- Spenatblad
- light mozzarella
- tonfisk i olive olja ( fast då tar jag bort oljan)
- tomat
- gurka
- och en liten bit av sallads vinäger bara för att få lite smak
A quiet place in winter, but a perfect place in summer
So here is where we live an hour by car from Barcelona city and an hour and 30 mins with train. The big picture above is our street at the end is a big road with a lot of fast cars passing by. We live one of the building in the right hand side. We got another neighbor this week, the white car. Otherwise we only have one neighbor in this side of building, while the other side there are more people. It is more people in the weekend, because people come here who owns the flat. It is very quiet but so beautiful when it is sunny and when it is summer.
// Så det är här vi bor en timme från Barcelona staden och en och en halv timme med tåg. Vi bor i en av de här byggnaden på högra sidan. I slut ändan på denna gatan längra fram så är det en stor motorväg där bilarna kör förbi fort.
Vi har bara en granne, men idag fick vi en till, det är de som har den vita bilen. Det är ett äldre par. På andra sidan byggnaden bor det flera människor. Det är väldigt lung område och det alltid flest folk på helgen som kommer över. När det sol och sommar är det så himla vacker område :)
Strong women do it best
MONDAY - SHOULDER & BACK
Every work out starts with 5 minutes warm up with my speed rope and end with stretch.
- Arnold Press ( yes name from Arnold Swarzaneger ) 3kg/6lb 3x12
- Dumbbell Press 3kg/6lb 3x12
- Front raises with dumbbell 2kg/4lb 3x12
- Bent over raise 2kg/4lb 3x12
I use different weight in some workout it is because doing arnold press is easier than doing bent over raise if i used the same weight.
This month i just started to focus on weight lifting, before i focused more on cardio, so im a beginner thats why my weights are light. You should lift weight that the last 3 reps are like hard enough so you really use all your strenght, if it is too easy then take more weight. Some people prefer to do light weights and higher reps, but i prefer do more weight and less reps.
- Bent over rows dumbbell 3kg/6lb 3x12
- Bent over row on bench 3kg/6lb 3x12
- Back extensions with the stability ball 3x12
When i do Shoulders and Back i dont burn much calorie today i burned 241kcal.
// Måndag - AXLAR & RYGG
Jag börjar alltid först med 5 minuters uppvärming med hoprep och slutar med stretching. Jag använder olika vikt beror på vilken träning jag gör, det för att jag kan lyfta mer vikt göra Arnold press än om jag skulle göra bent over raise.
När jag tränar axlar och rygg brukar jag inte bränna så många kalorier som idag 241 calorier i 44 minuter.
Side messed up braid
My usual breakfast
Is my new supplements the Thermonex fat burner. I take it 3times a day 30 minutes before breakfast, 30 minutes before workout and 30 minutes before lunch. I only have been using these for couple days since i just bought it last week. I like it so far. What it does?
* Calorie Burning and Weight Loss ( it burns calories whether you are sitting all day and sleeping at night)
* Energy Levels
* Physical Performance
* Thyroid Function
* Appetite Control
* Mental Alertness and Acuity
* Energy Levels
* Physical Performance
* Thyroid Function
* Appetite Control
* Mental Alertness and Acuity
What i notice while using these is like drinking coffe. It contains caffein so its NOT suitable for those that are caffein sensitive and you cant drink coffee while taking these, since it already have caffein. I dont think its necesarry either to take coffee since this one really gives you energy and open your big eyes like a freaking OWL :). I read reviews before i purchased it and positive reviews. Many people who did not workout lost a lot of weight, but ofcourse i recommend to have diet and exercise as they also say its the best results. The reason why i took these because it says it burn the unwanted fats of the body that is hard to burn, for example the hips. I do weight training and cardio and have a good diet. These should not to be taken at night because you will have INSOMNIA.
Pic 2:
From Shape up application in my iphone. I use to to monitor my daily calorie intake and is very handy. I add for example today my breakfast and then it shows how much calorie you have left. I use to eat 1200 calories in the first month i did my workout and now i increase it to 1400 which is pretty good. Sometimes i ate 1300 it depends but maximum 1400. These app is free and i know there is one called MY FITNESS PAL and many have been using it. I tried that one but i did not like it. I like these because its easy, fun and simple. When using these weight the food before making it, they have a lot of food registrered if not you can scan it and it appear, if not you can do it manually and check the nutritions facts behind the product. It is very easy!
I normally eat around 300-400 calories in my breakfast/preworkout meal and i workout 2 hours after. I make sure that i take 22g of protein + Carbs. It is necesarry when lifting weight what you eat before and after workout and MUST contain 22g of Protein and Carbs. So is the same doing HIIT cardio.
Pic 3:
These is normally how my breakfast look like. Oatmeal with milk, flaxseed ( that i forgot to take today), some fruits like strawberries and if i cant get enough protein i take my BSN lean dessert which have 22g protein.
//Bild 1:
Det är Thermonex som hjälper till att bränna kalorier samt också väldigt bra för de som vill gå ner i vikt eller har några fett som sitter här och där. Jag tar 3 sådana 30 minuter innan frukost, 30 minuter innan träning och 30 minuter innan lunch. Vad den gör?
* Bränner kalorier oavset om du sitter och sover, samt bra för de som vill gå ner i vikt.
* Energi Nivåer
* Fysisk prestation
* Sköldkörtel Funktion
* Aptit kontroll
* Mental vakenhet och skärpa
* Energi Nivåer
* Fysisk prestation
* Sköldkörtel Funktion
* Aptit kontroll
* Mental vakenhet och skärpa
Den innehåller kaffein som för er som är känsliga bör inte ta denna. Samt det är inget behov att dricka kaffe för det verkligen vaknar till, man ska inte heller dricka kaffe med det. Jag läste innan vad folk tyckte om produkten innan jag köpte den och det massa fördelar. Än så länge tycker jag om produkten den ger mig energi när jag tränar. Man måste dricka minst 2 liter vatten för det innehåller något som ger lite nackdelar som huvudvärk. Denna bör man inte ta på kvällen för då kommer man vara vaken hela natten.
Bild 2:
Shape up appen hjälper mig att hålla koll på mina daglia kalorie intag. Där ska man lägga in maten som man äter alla ingredienser och då får man reda på hur många kalorier det innehåller. Jag äter 300-400 kalorier på min frukost eftersom det är min före träning samt frukost måste det innehålla minst 22g proteiner och kolhydrater.
Bild 3:
Så där brukar min frukost ser ut, alltid gröt med halv dl mjölk, 1tskd linfrö som man kan ta istället för fisk olja ( vilket jag glömnde ta idag), lite frukt som jordgubbar och kokt ägg. Får jag inte i mig tillräcklig med proteiner i min frukost så tar jag protein pulver BSN lean dessert som innehåller 22g protein. Det är vad som behövs samt kolhydrater för att kunna bygga muskler och utföra min träning.
Live life to the fullest
Goodmorning!
I havent sleep that well tonight i was to excited with my new blog, seriously!! Im like a kid :) I went to bed at 2 lastnight so late ofcourse touching my phone, im so addicted with it. My bf say " always you and your fone, everytime i see you always hold and touching your fone" :S...sorry babe i have eveything here, its like my personal calendar. Anyway i could not sleep anymore i woked up at 6 am in the morning and thats four hours sleep, sleeping 8 hours per night is so important for me, specially when working out those muscles recovers in your sleep and the requirements is 8 hours. My mom send me msg in viber about something so i replied and we kept talking until almost 8 in the morning, they live in Hong Kong which is like 6 hours forward. I decided to continue to go to sleep from 8-10 and its like forcing myself. I was a little bit tired but damn when the alarm rang its like headache. I hate that feeling! So i woked up and took the dogs for a walk because they were waiting for me, it was pee and poo poo time.
// Godmorgon mina damer och herrar!
Jag har inte sovit så bra i natt, det är rekommenderat att sova minst åtta timmar när man gör styrketräning för att det är då musklerna växer ;), i alla fall sov kl 2 i natt och vaknade kl 6 på morgonen, kunde inte sova mer. Jag var så glad över med min blogg design att jag ville bara vakna och skriva inlägg för inlägg, hahaha seriöst jag är som ett barn :S. Jag kunde inte sova mer efter kl 6 och mamma skickade mig meddelande på viber och frågade över en sak och vi pratades tills nästa klockan åtta, ja eftersom de bor i Hong Kong är det väl 6 timmar frammåt. Bestämnde mig att gå och forsätta och lägga mig i alla fall tills väckarklockan ringde kl 10:00. Jag vaknade men sov inte alls så bra, det som att tvinga sig själv att sova även om man är redan helt vaken, så det var inte alls bra sömn. Gick ut med hundarna för de väntade på mig, det var ju kiss och bajs dags :).
Selfportrait
My mom who is living in Hong Kong with my dad sent me this picture in viber. Its a selfportrait of her and my dad. So cute :) my mom look so cute in this drawing. I miss them seeing this pic. I asked her how she got this drawing, she told me that they went to a shop of phone like Apple but Samsung, where they teach people how to use the Samsung Galaxy note ( which she currently have) and she doesnt know how to use it. So a woman drew this pic of them just to show how to use the phone a quick demonstration. So cute gush!!! I miss them so much and hoping to see them soon.
// Min kära mor som bor i Hong Kong med min pappa har skickat den här fina bilden på dem två, åh Gud så himla fin den är, mamma är så himla söt på bilden hehehe. Hon skickade bilden via viber, bilden är en självporträtt på de två. Jag frågade henne hur hon fick bilderna ritad och hon sa att de var på en mobilaffär där det fanns folk som lärde andra hur man använder Samsumg Galaxy note och mamma som har den mobile vet inte hur man ska använda det, så de gick dit för att se. En kvinna ritade av den här bilden på de gratis för att visa lite hur mobilen funkar. Så himla fin! Saknar de jätte mycket och hoppas att jag kommer att träffa de snart igen. <3
Fresh new blog design
Hello bloggers!
As i promise i will post more often in my blog, i swear i will post every day just like in my instagram. I also promise that i will post first and foremost in english so that you all who want to read my blog DO understand, besides i find it way easier and comfortable writing in english than any other language, even though my grammar sucks so bare with me! Although i speak better in swedish of course, but write better in english. I dont know why since i speak five languages i can express myself much better in english. Anyway i am so happy because i have a new blog design :) Its like getting new clothes or new pair of shoes. I have so many other stuff to do with my blog and that would be rearranging my categories, add or change the old post to the right categories above and that would take me a while.
// Hej bloggen
Ok jag vet att många svenskar förstår engelska, men jag kommer att översätta det ändå på svenska. Jag har lovat mina instagram följare och andra människor som inte är svenskar att jag ska börja skriva på engelska. Lite jobbigt när man pratar olika språk. Jag ska börja blogga igen eftersom det var ett tag sen jag har gjort inlägg. Nu har jag fräsch super snygg design att det som att få nya kläder eller ett par nya skor :) Så glad är jag seriöst! Har dock så mycket att göra i min blogg dvs ändra och fixa till gamla inlägg så att de hamnar i rätt kategorier, så det kommer vara ett tag.
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About Me
My name is Vanessa born in 1987 under the sign of Taurus. I am a full time distance student, means i study at home. I was born in the province of The Philippines, raised in beloved Sweden and currently lives in the best city in the world, Barcelona-Spain since i was 20. I have a big interest in fashion, beauty, music, photography and fitness.
In my blog you can read about a little bit of everything, my life in Barcelona, my workout progress, quotations, inspirations etc. My family and friends are the most important people in my life and i live for them. I believe that we can do and reach anything we want in life, the main keys are discipline, focus, motivations, willingness, believing in what you do and the most important thing is to never ever give up. What you believe you can achieve! Just live one day at a time and i hope you like reading my blog :) Lots of love // Vanessa
If you have any questions feel free to comment or email me: [email protected]
Follow me in instagram i update daily: @vennezaishername
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