Wednesday, October 20, 2010

In UK training for growth

October 19, 2010
Since my husband Kris Gethin is here in UK to work then we decided to make the best of our training here at the same time. We are now back and training where we both started, in Europe, with more rough,basic and hard core gym. We have less comfort both with food and gyms but we know this will just make us better and stronger.

We have the fortune to have two of or best friends close by us, Dorian Yates and Neil Hill.

I will report our progress here and also show some of our workouts with Dorian and Neil.

My weight was this morning 177lbs. Let’s see how much it has changed and how different I look by the end of the year.

This past weekend we stayed with Dorian in Birmingham and trained at Temple Gym.

Here is a clip from some of the workouts.

Leg workout

Dorian killed my legs so I couldn’t walk properly for days. That’s high intensity for you;-).

We did 2 warm up set of leg extensions and followed with one set to failure. Next exercise was leg press and we did again 2 warm up and then one hard working set to failure.

Our legs were pretty shaky by now but we moved on to the Squat rack to do squats. We did one warm up set and finished our quads with a working set to failure. You feel like a wimp since the weights are so low, but I can tell you all your legs hardly keep you standing at this point so any weight is heavy.

We rested for 10 min before starting off with hamstrings. First of was 2 supersets with legcurl and stiff legged deadlifts. Then a short rest pause before we went on to do standing alternate leg curl. The legs were so done by now.

Dorian reminded us about the calves and took us over to the calf machines. I knew by now that he had more pain in mind for us.

We did two warm up of standing calf press and one working set in which we first went to failure, walked off the machine and walked 10 steps and then back to machine again to do more reps to failure, another walk of 10 steps and back again to finish off the exercise with more reaps to failure. This killed my calves.

But he wasn’t finished with us. We went over to the seated calf machine and did the one and only set there. But what a set! He loaded on so much weights that I never managed to do ever and forced me to do every rep he told me to do. I knew I had no other choice than to do it and take the pain. Wow!!

We were finished and already after an hour after the workout I could feel how my legs started to get stiff and sore. A great feeling!

Wednesday, October 13, 2010

In UK training and working.

Was at Peak Physique Gym in cardiff last week and trained back with Neil Hill. He had me to do a few new methods of training to make sure my results progress. Here is a video from the workout.

Tuesday, October 12, 2010

I am my husband is training DTP at Gold's gym Venice .

Friday, September 10, 2010

The Olympia Weekend 2010

I will be working with during the Olympia weekend to cover and follow the prejudgments and finals for the men and women bodybuilding, fitness, figure and bikini. have a great team that will be giving you the best updates and coverage of this year Olympia. Follow us on the Forum, Twitter, Facebook and the Supersite at

If you are attending the event then make sure to come by the Expo and the booth. You will meet many famous athletes and profiles.

Hope to meet you there!

Wednesday, September 8, 2010

Take Shape For LIfe is helping people loose weight every day

To be a personal trainer can sometime be very frustrating since we allow ant our clients to reach their goals and loose weight and change their lifestyle to a healthier living. But even though we plan their diet over and over again they just can't stick to it and fail loosing weight. It can be many reason why they fail.
1. Don't have time to cook and prepare the food.
2. Have a busy schedule and don't have time to take break for food at work.
3. Laziness or other priorities.
4. The taste issue. Don't like the taste of the food from the diet.

All these facts will hold back your clients progress.

This is where TSFL and Medifast comes in.
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I have now increased my number of clients and the result of my clients transformation has improved so much. We all now the better result the more referrals and more clients to help.

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I be happy to help you with any questions.

Marika Johansson-Gethin

Tuesday, August 31, 2010

Fast Cooking Turkey patties

I have just finished my turkey patties that I make for the week. They are so easy to make and so handy to bring with you.

I use 2 lbs of ground turkey meat 99% fat free
mix it with 1 1/2 cup of oats
taco spices or any spice you like
1/2 tbs low sodium soy sauce
4 egg whites

Mix it all together and make patties with your hands and fry in your frying pan ( use Pam so they don't stick) or grill them on a non stick grill.
This will give you many meals. I usually make about 10 - 12 patties of this amount of meat. One serving is about 2 patties which will give you about 35 gm of protein and about 15 gm of carbs. You can change the oats to desired carb amount.


Tuesday, August 24, 2010

Time for leg day!

Last time we did legs we decided to split them up on two days .We now do quads one day and then hamstrings and calves another day. I really want to work had on my quads to make them freaky.
This is how we trained the quads.

Started off with Leg press. I did 3 - 4 warm up set and slowly went up in weight set by set. I then started doing a working set on 8 plates for 20 reps. Next set I managed 9 plates on each side for 20 reps.The last set ended with 10 plates on each side for 20 reps. I am finally back to heavier weights after the neck injury.
We then moved over to Hack squats. I started warming up for 3 sets. I did my first hard set with 3 plates on each side for 20 reps. 2nd set was 4 plates for 20 reps. I was surprised how easy it was and I put on one more plate for the last set. 5 plates on each side in hack squat, I was very pleased. I did 12 reps which I am really satisfied with.

My legs were burning now but we had one more exercise before we were done. We did alternate leg extension. Working one leg in a time can be good to make sure the both legs get same resistance and work force. We did drop sets with 10-10-10 so in total 30 reps in each set.
After 3 sets my legs were killing me and we were done.
I have been sore now for 3 days and I enjoy every bit of it since I know this will give result of growth in my legs.