Today's [AMAZING] Food Intake & Back Workout

Wooaa! I really felt like I've held my blood sugar at the same levels throughout the whole day today. I haven't been feeling crazily starving, and I haven't been feeling stuffed or bloated. I've just had an amazing feeling! You know what? This is so important! It's so important not to let yourself walk around hungry, or get to over-eat. I've experienced both of those, either with purpose and by accident. But when time has passed I've come to realization that I need to eat clean, nutrition-rich foods, regulary in order to feel good. That's when my body is at it's best, both mentally and physically. Eating is the key!! (I'm planning on writing more about eating regulary in a few days, stay tuned....)

 So, I've decided to write out what I've eaten today since I've felt great. For me to remember and you might  also want to take notice. And after the meals I'll list today's workout. I did BACK and only back for the first time today. I rly feel like I need to work on my back a lot more than I've done before.

Food intake:
7.20: Breakfast: Double whole wheat sandwhich with turkey, low fat cottage cheese and avocado.
10.00: An apple and a cup of green citrus tea
12:00: Lunch at school: Lettuce, carrot, corn, lentil sprouts, some of a chicken dish which was served and a whole wheat cracker:
14:00: Whole wheat sanwhich with ham and a yogurt drink
16:00 Allévo chocolate low cal bar
19.30: Protein shake
20:30: Dinner: Oven baked sweet potato and carrot, stir fried chicken.
+ ~ 2,5 liters of water

Workout:
-10 min power walk with incline (1,63 k)
-1k row (7 minutes)
-Upright row 10kg 10x5
-Bent-over row 10kg 10x5
-Lat pulldown (front) 25kg 7x4
-Chin dups 7x4 (40 kg help weight)
-Back lift 20x3
-1k sprint

Today's Tricep Workout

Hey! I just finished my post workout meal after coming back from the gym. Right before I went there I found  a few great workout charts on a tumblr page so I decided to do one of them today. As a warmup I did my 1k sprint which I'll do before/after every workout during a few months and see how fast I can get. I do sooo badly want to be able to join a serious race some time!! Okay anyways here's today's workout:

-Triceps pushdown 7,5 kg 10x5

-Overhead triceps extension 5 kg 10x4

-Dumbell triceps extension 5 kg 10x4

-Seated barbell extension 7,5 kg 10x4

-Overhead barbell extension 8 kg 10x4

-Dumbell kickback 7,5 kg 10x4

Today's workout

-20 minutes on the elleptical trainer (2,5 k and 221 cal)
-Yesterdays girlfit challenge x 2
-Standing oblique dip crunch (here's how you do it) 10 x 3 on each side
-Oblique twist machine 10 x3 on each side (15kg)
-Vertical knee raise 10 x 3
-Vertical leg raise 10 x 3
-Lying leg press 10 x4 (60kg)
-Standing leg press 10 x 4 (50 kg)
-Squats (20 kg) 10 x 4
-1 k sprint (4 min, 24 sec. I've decided I'm gonna run 1000 meters at my fastest a couple times/week and see my improvements during a few months)

About Last Night & Today's Workout

Hi guys! The fashion shows I participated in last night went great. I was super nervous before every single time it was my turn to enter the runway, but as fast as I got out there all those feelings disappeared and I just had so much fun. I'm so happy I didn't fall haha...additionally my bf said I did great so I'll have to trust him on that! :) 

Me before the 2nd show

Now to today's workout! Here's what I did:

-1 k incline power walk

- 2 k sprint

- Barbell squat 10 x 3 (20 kg)

- Lying leg press 7 x 4 (60 kg)

- Thigh leg lift 7 x 5

- Calf press 7 x 4

-180 degree crunsh raises 7 x 4

My day so far: Panana pancake breakfast with my bf, salmon dinner (+ pear protein shake and an avocado) for post-workout dinner. A pic from todays gym sesh, snack while studying. 

Today's BUTT & CORE workout

-1 k high incline power walk and jog
-1 k sprint
-Donkey kick. Each leg: 10, 8, 6, 4, 2, 1, + 10 sec hold
-Peeing dog. Each leg: 10, 8, 6, 4, 2, 1, + 10 sec hold
-Bent leg cross raise. Each leg: 10, 8, 6, 4, 2, 1 + sec hold
-Deep squats with a 8 kg kettle bell 10 x 3
-90 degree squat position hold 10 sec x 3
-Ab coaster: frontal 10 x 3
-Ab coaster laternal 10 x 3 on each side
-THIS lower ab excersise 10 x 3 (x2 reps)
-30 sec plank x 2
-30 sec side plank x 2

Do-it-at-home Chair Workout

I just found this amazing chair workout-vid! Perfect for you guys who don't have access to a gym! :)

Two Of My Latest Workouts

Hi! :) I have a lot going on so the blog is not prio number one right now. Sorry about that! I do my best. Anyway, I was thinking of telling you about my two latest workouts! As usual, I just list the excersises I did and if you have questions let me know :)

Sunday 17/2:

-40 minutes on the act trainer (focus on legs)

-Oblique twists with 6 kg medicide ball 10 x 4 + 10 sec hold after each rep

-Dumbell squats 10 x 4 + 10 sec hold after each rep

-2 regular crunches, 2 alternating crunches, 2 double crunches x 10

-30 sec regular plank x 2

-30 sec side plank, each side x 2

Monday 18/2:

-30 minutes interval training the arc

- Standing bicep curl 10 x 5 (7,5 kg)

- Standing tricep press 10 x 3 on each arm (4kg)

- Standing shoulder press 10 x 5 (8kg)

- Donkey kick 10 x 3

- Peeing dog 10 x 3

-Leg raises 10 x 8

-2 regular crunches, 2 alternating crunches, 2 double crunches x 10

First Video Blog EVER!

Hi guys :) I didn't even plan on doing this, but while I was doing an excersise at the gym last week I just was like "this should be illegal to keep to myself" so I filmed it for you. So what I did was an alternating Russian twist or Oblique twist as it's also called. For extra challenge I used a 6 kg medicide ball and I also extended my legs during each twist to burn a little extra on the lower part of the belly. I'd suggest to do this one for second-reps such as half a minute x 5 or counted reps such as 20 x 5. Find what works best for you! :)

Excersise: Russian Twist / Oblique Twist

Main target: Abs, waist and back.

Gear: Yoga mat, medicine ball or weight (or just a heavy book would work really!!)

Hellooo and happy saturday! You know what? I totally slept in today, and I could really feel how much I needed it. I mean during the weekdays, I seem to have a non-stop schedule that just keeps going and going...Until the weekend comes, or when I have breakes. That's when I can exhale. For real.

After waking up I had a one of my favorite breakfast. I just have to say before I started eating healthy I seriously thought clean eating would be so difficult and boring. But it's quite the opposite. I'm in love with health foods now!

My breakfast today. Sooo yummy!!!! The parfait consists of mango/strawberry smoothie,

 low fat vanilla yogurt, almond granola, museli and pumpkin seeds.

Today's workout:
-1000 meters sprint as warm up
- "Do the monkey" 20 x 3 (4kg)
-"Dear god don't hit your face" 10 x 3 (3kg)
- "The gun show" 20 x 5 (5kg)

- Dumbbell shoulder press 10 x 3 (5kg)
-Shoulder press on machine 10 x 1 (12,5 kg) &  10 x 4 (10 kg)
- Knee pushups 10 x 3
- Regular pushups 10 x 2
- Advanced pushups 10 x 2
- Back raises 20 x 4

Now: A yummy almond milk chocolate protein shake, well deserved shower and dinner! 

Outfits For Working Out

Hi guys! Since I posted last time I've been really busy with school and being sore from that AWESOME day I had with my school mates in the slopes wednesday. That's basically it. But now that I just started off my one week break (this break is actually called sport's break in my country) I hopefully will blog more. 

To start off, I have put together some workout outfits for you! I'd bet I'm not the only one who feel slightly more motivated when I have something nice to put on before my workout, such as a sports bra in a bright color or a cute pair of   trainers. Am I right?! ;) You may not be able to afford one whole outfit right away though, but that doesn't mean you won't be able to collect! Additionally, workout clothes it the perfect thing to ask for when it comes to birthdays :)

1.Victoria's secret sports bra
2. Under armour tankt top
3. Contigo AUTOSEAL® Madison water bottle
4. vs pink yoga shorts
5. nike air 3.0 shoes.

1. Nike shoes (found on shape.com's fitness shoe awards of 2012) 

2. Blogilates tank, 

3.sports bra from H&M sports section 

4. H&M water bottle 

5. H&M sport tights 

6. Gym bag from Victoria's secret

1. Sports bra from forever21 

2. Victoria's secret water bottle 

3. Nike tank 

4. Champion fleece jacket 

5. Nike shorts 

6. Adidas adipure trainer 360 

I hope you liked it! :)

Arms!

Hi guys! I'm sorry for not posting the last few days, but I didn't really have anything particular to write about Friday and I wasn't able to post about my workout since I was hanging out with a couple of friends, and today I've been with my bf the entire day. Yadyadyad it's time to let you know about my workout friday. It was ARMS day!

-20 min spinning intervals
-3 km sprint
-0,66 km high inlcline walk
-Regular pushups 10 x 7
-Advanced pushups 10 x 4
-Seated dips 10 x 4 (30 kg)
-Shoulder press 10 x 4 (10 kg)
- 10/20 x 4 sets for biceps, triceps, shoulders and chest with 4/5 kg weights

I wasn't too happy about my last arm excersises because I felt a little unfocused, therefore I wasn't able to keep a sensible count on my sets. But I did it all according to habit so it was pretty much like what I wrote above. My soreness keep reminding me of that the workout was worth though. In fact, a workout is better than no workout, no matter if it was the ultimate or the little unpleasant one right?

Haha so here's a pic of me after my gym sesh friday, taken from my instagram. It was my fourth attempt to take a pretty little post workout pic when I found out that my sweater did something revolutionary which made me look kinnndaa pumped so I was like ahhyeahh a little face on that and it's done haha.

GUYS!! REMEMBER!! I know it's not always easy, you'll feel like you want to give up and it's not worth keep fighting. When in that situation, think about WHY you once made the decision to start. This is all for YOU and nobody else. You know what? The difference between those who fail and those who succeed is how you REACT and ACT after feeling like you aren't progressing. You need to stay FOCUSED and ON TRACK and never ever give up on yourself. You are able to do this. It's just a question of time. And you'll get there.

Today's workout: CORE

I'm so exhausted from todays workout!!!! I totally killed myself throughout the whole one and a half hour I spend at the gym, barely no pauses. I mean it happens that have a little chat with friends every once in a while inbetween reps and stuff but today I worked non-stop which was great. Another thing that I'm truly satisfied with is that I tried a lot of new excersises today due to a feeling that I need to change up and challenge myself more. I have worked out for serious manners for a long time now and feel like I want to take it to the next level. So that's really something I'll aim for from now on! Anyway, I'm going to tell you what I did today. If you got any questions about any particular excersise let me know and I'll either explain, show pictures or make a video. Here we go:

Warm-up at the treadmill:
-0.50 k incline high speed walk
-1 k sprint
-0.50 high incline jog
-0.05 high speed sprint

Upper and partly lower abs:
- 2 regular crunches, 2 alternating crunches, 2 double crunches x 10
- knee-to-chest crunches with 4 kg

Lower abs:
-Regular leg raise 20 x 3
-Curl and stretch leg raise 20 x 3
-" Butt raise" 20 x 3
-Static leg raise hold 30 sec x 3

Hips/back:
-Oblique twists 20 x 2 no weights
-Oblique twists 2 x 20 (2 kg)
-Oblique twists 2 x 20 (5 kg)
-Standing side dip with 9 kg 10 x 7 / side
-Back lift 10 x 3 + 20 sek hold

Planks
-regular plank, 30 sec x 3
-side plank with 3 kg weight 20 sek / side
-side plank crunches 10 x 3 / side
-side plank dips 10 x 3 / side

I didn't know what pictues to use for this post so here's just a random pic of me! :)

It's time to sleep! I hope you had a great day today! / Matilda

Ass Kicking Workout Music

It's different from person to person - but I'm definitely one of those who is in need of great music. All. The. Time. Not least at the gym, when I'm kind of in my own world where there's only two things in sight: WORK and WORK HARD. And to be able to find that extra motivation to  run that final mile, not to stop halfway, do that extra rep or even to get started, in addition to dedication, energy and lots of will, MUSIC is everything I really need. So since motivational music is so important to me, I wanted to share some of my favorite tracks with you! 

To open the following links, you need a music program called Spotify (which you can download HERE, for free.) To play music on your phone through the app though, you need to buy a premium membership which is like $10 per month if I remember it right. But I can tell you it's totally worth it. Otherwise you can just search the tracks up on youtube or wherever you'd like.

Loreen – Euphoria - Carli Remix
Dada Life – Kick Out The Epic Motherf**ker - Vocal Version
Klubfiller – Panache - Original Mix
Avicii – Levels - Cazzette's NYC Mode Mix
Lady Gaga – The Edge Of Glory - Sultan & Ned Shepard Remix
Skrillex – Breakn' A Sweat
Baby Blue – Run - Radio Edit
The Downtown Fiction – I Just Wanna Run
MC Joe – Party Rock Anthem (R.P. Remix)
Michael Calfan – Resurrection - Axwell's Recut Radio Edit
Maroon 5 – Payphone - Cutmore Remix
Skrillex – Bangarang - feat. Sirah
Selena Gomez & The Scene – Love You Like a Love Song - Dave Audé Radio Mix
Diskokaine – Hall of Shame - Sidechains Remix
Lady Gaga – Bad Romance - Skrillex Remix
Tiësto – Maximal Crazy (Radio Edit)

Yesterdays Workout: LEGS

One does not simply walk after leg day. I can agree on that statement BIG time today haha. My legs hurts like idk what. Well, fortunately I DO walk. But I can assure you one thing: IT DOESN'T LOOK PRETTY. At all. Here's what yesterdays workout consisted of:

-0,5 k high speed incline walk
-2,5 k sprint
-10x5 squats with kettle bell (8kg)
-10x5 standing leg press (50kg)
-10x5 laying leg press (50kg)
-Seated inner thigh machine 20x3 (15 kg)
-Seated outer thigh machine 20x3 (20 kg)
-Quad press 5 x 5 (20 kg)
-Glute raise 10,8,6,4,1 + 10 sec hold on each leg
-"Peeing dog" 10,8,6,4,2,1 + 10 sec hold on each leg

QUESTIONS?! :-)

Train Like An Angel

I could seriously sit all day watching videos like this. It's 100% inspiration to me and it provides with so much new ideas. Since those exercises are so easy to do on your own, I'd really suggest you to take a look and give it a try. Personally I can't wait to add some of those moves into my workouts.