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

http://www.youtube.com/watch?v=gqyLx2QotCE

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!

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.

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

The Olympia Weekend 2010

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

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

Hope to meet you there!

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.
TSFL program is a great tool for us personal trainers and will help us helping more clients succeed with their goals. The average weight loss is 2 - 4 lbs a week.

The Medifast meals is easy to make meals that can be kept in the drawer at the office, in the handbag, in the car or where ever you need to bring them to be able to eat every 3rd hour.

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.

Find out more on

www.futurephysique.tsfl.com/
www.futurephysique.tsfl.com/esuite/home/futurephysique/biz

I be happy to help you with any questions.

Marika Johansson-Gethin

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.

Enjoy!!

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.

Do you feel joint pain or do you suffer from athritis pain?

After my snowboard accident I suffered a lot from my injury in my neck and shoulders. I also had more pain in my knees. This made it hard for me to train to the fullest and I also had a constant pain throughout the day outside the gym. I was recommended by a naprapat and supplement guru to try some different supplements that would help the healing and also make my joint so much smoother.
I am now taking Reparagen by Life Fitness, Cosamin DS and Nordic natural omega fish oil capsules morning and night. It has helped me get back to the gym without feeling the pain and I can also move better. I want to share this with everybody that have problems with their joints , skeleton or have arthritis. There is a way to enjoy life and exercising without pain.

My DVD Cinderella story for sale $20 all of August!

My DVD The Cinderella story is featuring me being trained by Dorian Yates himself before my show at The Europa show. It is now for sale all of August for $20 !!! Just send me an email at marika@kagedmuscle.com or go direct to paypal and use my adress marika@kagedmuscle.com for the payment.

Are you tired of your old training routine in the gym?

Do you feel like you have hit a plateau in the gym??
Here is some different workouts that I been doing to change it up a bit to give muscle growth all year round. I wrote this article for Bodybuilding.com and so many of my clients and people all over the world have tried them and been getting really good results. Try them you too! ;-)


www.bodybuilding.com/fun/5_routines_for_women.htm

To LA for casting in a movie.

Yesterday I went to LA to take part in a movie project with a famous producer and his crew. It was a great experience to work with them. The movie will potrait me a swedish female bodybuilder aka the vikingqueen. The will travel all over the world to do more potraits before the movie is done by the end of the year. Very exciting and fun!

Time for Treatments

Just been having a deep tissue massage and after that I had a treatment from my Chiropractor, Dr Allan from Action Chiropractic Clinic. My neck is so much better but it is still work to do. I got a full adjustment of the back and the neck today.
Hopefully I be back in track fast. I am doing shoulders tonight and it will be a hard one. Been fueling up with protein and carbs all day to hit it hard later in the gym. Good to be back!

Time for DTP - Started the day with 30 min jogging

I started the day with 30 min jogging by the canal close to my home. I am getting ready to get back to heavy training again and want to have good cardiovascular endurance for that. Our leg and back workout is that crazy that most of the time you fail because of your oxygen level more than of the muscle fatigue. I will be starting with chest and triceps today doing the DTP program. Check out www.krisgethin.com about what DTP is. It will totally change your thoughts of training and your muscle growth.

I am having a new Take Shape For Life meeting July 27th at in Boise, idaho

I am having a TSFL meeting June 15th at 7pm in Boise, idaho

Are You Frustrated With Your Clients? Are you frustrated with your weight? This can program can be the sollution.

www.futurephysique.tsfl.com/


Over the last six months I’ve given a lot of thought to something that I’ve talked with many of my friends about, and that is the frustration we all have with clients who claim they want to lose weight and get healthy, but are not willing to follow our diet plans. Maybe, it’s because they aren’t willing to put the time and effort in at home to create the meals, or maybe they are to busy and stressed out to get their mind around it, or maybe they are just lazy. Whatever the reason is, I have been frustrated that my clients have not had the results I thought they should.

Well, I’ve finally found the program that has made all the difference for me and my clients. Not only is it easy for them to stick with the diet plan, but they see results very quickly. My clients have been losing 2-5lbs per week and are learning what they need to do to keep the weight off and finally get healthy. Not only are my clients now losing weight and getting healthier, but they are referring other clients to me like crazy!

The reason I’m letting you know about this is there are so many people in this area who need our help. Each of us has clients or friends who need some extra help, and we all could use extra clients referred to us each month with no effort on our part.

Stop the frustration now!!!

Join me Tuesday the 27th of July and find out just how easy it is to help even the most stubborn of clients achieve success.. The location is 2484 Stokesberry Ln, Meridian, ID 83646. Please RSVP to let me know if you are coming. Thanks!
E-mail marika@kagedmuscle.com Phone: 208 343 0181 Cell: 310 663 1059

Thanks for your time

Weekend with the Swedes from GASP clothing

We just spent the weekend with our friends Mikael and Helena Johansson from Sweden. Mikael owns The GASP and Better Bodies - clothing company. He has been my friend for many years ever since I lived in Sweden.
We took them for e floating in Boise river and then we put them throug a hard workout in the gym. I trained his wife and made her shoulders burn. Good feeling;-)!
Mikael also got to drive my lovely camaro wich made his day.

My Personal training page MJ KIS Future Physique

Check out my page - http://www.mjviking.com/kis.htm - that will help you get in shape and stay in shape and give you a healthier and better lifesstyle. It will also help inspiring and motivate the more advanced athlete and take you to a higher level when it comes to weight training. Buy your products from my link to Bodybuilding.com and get some good discounts. Check out the new weight loss program TSFL which can help you loose 2 - 4 lbs a week by eating 6 meals a day. If you have any questions, please email me at marika@kagedmuscle.com.

http://www.mjviking.com/kis.htm

Been for vacation in Yellowstone National Park.

We went camping in yellowstone for a week. It was an amazing experience to be in nature that changes every mile you drive and make you feel like you feel so close to heaven. We saw bears , elks, moose, deers, mountain goats and many more animals.
We brought cooked food that lasted for 3 days and then we made food on our stove the rest of time. It is really easy eating healthy if you just plan ahead. I made special meatballs containing meat and oats to give us a full meal. I also made home baked pizza made of turkey and fat free chesse on whole grain pizza base.

We found a gym in Cody just outside yellowstone so managed to get 3 workout in too and the cardio was a the easy part. We been walking so many miles this week with hikes up and down the mountians.
I can highly recommend this trip to all of you out on the internet.
It makes you feel recharged and ready for work again.

Midsummer night in Sweden with lots of party for the swedish people, but I am here in USA so no party for me.

Midsummer is a big day for swedish people, with girls having flowers in the hair dancing and singing. There will be Vodka and good food in all the gardens and there will be daylight all 24 hours.
Well not for me. I am working with my clients today trying to help them loose weight for weddings and contests. I can't talk enough about the new products I use for fatloss for women and men if the have problems with normal diet.
Check it out at my company website
http://www.futurephysique.tsfl.com/esuite/home/futurephysique/

Had a sleeve tattoo made at Minds eye tatto last night.

Who said pain is pleasure? Well I guess you have to suffer for your art.

Did back and was using Dorian Yates NOX pump. Amazing poduct from his supplement line

I am finally back to hard training again and did a hardcore back workout last night. Dorian left me some of his supplements here when he left and he wanted me to try the NOX pump. Wow! It gave me som good energy and pump in my muscles. This is the best NO product I ever tried.
I did training a la Dorain with only two hard to failure working sets. First exercise was reverese lat pulldowns, next was Reverese bend over rowing with barbell, after that we did bend over rows with dumbells and finished of with hyperextensions. Not so many exercises but after those sets you shold not have to do more.
I also added biceps in this routine with seated dumbbell curls, preacher curls and one working set of barbell curls. In between these exercises I did situps both for fron and sides.
Pretty great workout after the recovery of my neck. I am back!!

Back in town after been camping in the mountains

Went to Red Fish Lake over the weekend with all of our friends. We had great nature around us and so much fun. Unfortunately it rained and hailed from the end of saturday and all sunday.But it was well worth the trip just to be in this amazing place.
Red Fish Lake is located outside Stanley in Idaho.

Visit of Dorian Yates

We had the pleasure to have Dorian Yates as our guest the last 3 days. He came to Boise to do some video work with BB.COM and to promote his new nutrition line. It is awesome products.Today we took him for a hike up to Table Rock ( A famous cliff or canyon) and then after that we took him to breakfast.
Yesterday after the training in the gym with Dorian we had a bbq in my garden. He is just a great friend and person and I really have so much respect and admiration for him. He been helping me before on my diets and taught me to train high intensity training hardcore in the gym. Soon I can get back to it again.

I am having a TSFL meeting June 15th at 7pm in Boise, idaho

Are You Frustrated With Your Clients!!!

Marika here,

Over the last six months I’ve given a lot of thought to something that I’ve talked with many of my friends about, and that is the frustration we all have with clients who claim they want to lose weight and get healthy, but are not willing to follow our diet plans. Maybe, it’s because they aren’t willing to put the time and effort in at home to create the meals, or maybe they are to busy and stressed out to get their mind around it, or maybe they are just lazy. Whatever the reason is, I have been frustrated that my clients have not had the results I thought they should.

Well, I’ve finally found the program that has made all the difference for me and my clients. Not only is it easy for them to stick with the diet plan, but they see results very quickly. My clients have been losing 2-5lbs per week and are learning what they need to do to keep the weight off and finally get healthy. Not only are my clients now losing weight and getting healthier, but they are referring other clients to me like crazy!

The reason I’m letting you know about this is there are so many people in this area who need our help. Each of us has clients or friends who need some extra help, and we all could use extra clients referred to us each month with no effort on our part. We all could also benefit from some extra money, which by the way has been awesome.

Stop the frustration now!!!

Join me Tuesday the 15th of June at 7pm and find out just how easy it is to help even the most stubborn of clients achieve success and how you also can add an extra $2-4K each month with no extra effort. The location is 2484 Stokesberry Ln, Meridian, ID 83646. Please RSVP to let me know if you are coming. Thanks!
E-mail marika@kagedmuscle.com Phone: 208 343 0181 Cell: 310 663 1059

Thanks for your time

Marika Johansson-Gethin

Been an inspiring weeks so far with good weight loss for my clients. The new program I use to help them eat all the 5- 6 meals per day is working good. They lost an average of 2 - 4 lbs every week and they are never getting cravings.
I will have a meeting with other trainers next week to share this knowledge and hopefully make them join me in this fight to help obese and over weight people get a more healthier and happier life.
If anyone out here is interested in this then send me an email to marika@kagedmuscle.com
I have been out walking the green belt by the river for my cardio and it was truly beautiful out there. Now I am ready to work again and to enjoy this beautiful day.

Back in Boise after a long weekend at the Gorge in Washington for Sasquatch ( Music festival) Time to get into routines again and get back to the gym and the healthy food. We have been camping for 3 nights and e cooking food on a propan stove. You can manage to eat even if you are gone for some days camping. Just bring your small propane kitchen and a lot of cool bags and food.
Been dancing so much so I have not been lacking cardio anyway;-) The music was great. LCD soundsystem , Public enemy, Massive Attack, Miiike snow and many more.

Been up workng with plans for my client until after midnight. Time for bed. Going up early for spinning class tomorrow at 6am.

Did my first chest workout in a long time because of the snowboard accident. It went pretty good after circumstances. I did incline bench press, incline dumbell presses and flyes for chest and then I did skullcrushers, push downs and dips for triceps.
Feels good to be back even though it was very light weights.
Next week I can bump it up more and increase the weights. I take a lot of extra joint suppleents ( reparagen+ cosamin) and 4 capsules of fish oils now to help the recovery of my joints and bones. Time to look after that body!

Just fnished a wonderful meal that was fast and easy to make. It contains lot of protein and good fats since I am on high fat. But if you are on a low fat diet then you can just decrease the fat and add quick oats in it too for carbs.

I used

150 gr fat free cottage cheese

1 scoop choclate whey protein ( Use your favorite flavor)

1/2 table spoon almond butter

1 table spoon sliced almond ( like flakes of almonds)

1 - 2 package of stevia ( sweetener) ( Can use splenda if you don't have stevia)

It taste just lovely!

You can have it as a meal between lunch and dinner or in evening before bedtime.

The weekend in Boise was so cold. We had snow and rain and about 55 degrees. This stopped me from doing any hikes or walks outside.

I did back yesterday and my neck felt pretty good. But I can't really do too heavy so I did circuit training with Bend over rows + reverse lat pulldowns + Dumbbell rows for 3 sets and about 15 reps. After that I did Hammer Strenght Rowing machine + Straight arms pulldowns for 3 set and 12 to 15 reps. I try to just make sure I get the blood pumping in the muscles since I can't do too heavy and too much to failure. Step by step and hopefully I make it back soon.

I am still eating high fat and high protein to keep my fat level down. However I eat carbs in the weekend to shock my body.

I have some new clients that wants to become in good shape for different events and purpose. The first and hardest thing for them is to learn to eat every 3rd hour. Then comes the cooking and preparing of food that for many can be a big obstacle. And if you have obstacles then you rather skip it. Well I try to change their mindset and make them understand what is best for them.

I want them to eat at least 6 meals a day. If they have hard time to eat food all these meals then I now recommend them to start with meal replacements a few times a day and then real food the rest of the meals. This will continue until their bodies are used to eat so many meals a day which they need to eat to burn and shape the body.

I recommend them to use Medifast meal replacements which has a good nutritional value and is easy to prepare and to bring with you.

You can find out more about it here

http://www.futurephysique.tsfl.com/

I be happy to answer any question about the products.

Marika

Had a great shoulder workout yesterday. It seems like my neck is getting better day by day.

I did a circuit training with the shoulders to get blood pumping in them.

This is what it looked like:

Arnold's Dumbbell curls - side lateral raises - bent over raises - up rght rows wide grip - front delt raises - sit ups all the way up 3 x 15

This really moved around the blood in my shoulders and gave me good pump. It is good to chock your muscles groups from time to time with intense workout with max out work and less rest.

I am right now eting a high fat and high protein diet to keep my weight where I want it since I havn't been moving so much since th accident. I am leaning out fast and I have no cravings. I eat this for 5 day and then I eat 2 days of food with carbs.

Marika

Table Rock and Action Chiropractic

I started the day today with a hike up to Table rock. It is rock plateau over looking Boise. It takes about 25 - 30 min to hike up hill all-way to the top. The total hike takes 50 -60 min.

After that we decided to go for breakfast in a very fresh cafe , the Big City coffee. What a way to start the day.

I went to my chiropractor today to get my neck adjusted again. I have been going 2 to 3 times a week since the snowboard accident 6 weeks ago. I can finally turn my head without pain and I can rotate my shoulders again.

Today I am training shoulders so we will see how the treatment helped me. I have started to add in some different cardio too as spinning classes, running and hiking. Want to get more loosen up in my joints and muscles.

I am right now on a high protein, low carbs and moderate fat diet to test how it effects my fat percentage. I already lost a good amount of fat in 2 weeks time.

When I am total recovered from the accident then I will change my diet to muscle building diet with high carbs, high protein and not so much fat. My Genr8 Vitargo will be the main carb source for muscle gaining. I will use it pre, during and post workout to make sure my glycogen levels remain high all the time.

The training will change too to more intense and hard. I will update about my workouts when I am back to start them again.

Time for another meal and then hit the gym.

Marika

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And feel fre to vistit www.21ten.com/krisgethin

and please make sure you put in Kris Gethin ID: M 1520 as your refferal contact.

You will love ths product and you will start getting more energy and enjoy life even more.

I did my first real leg workout yesterday. It felt so good to be back in the gym.

I did 3 exercises for quads and 2 exercises for the hamstrings in a giant set for 3 sets.

My legs needed to wake up.

I am just working with a new nutrition plan that works great for the clients that don't have the time to eat or to cook. Some of my clients lost up to 8 lbs in 2 weeks on it.

If you want to know more email me at marika@kagedmuscle.com.

Today I will try a new recipe for healthy cheesecake. It is made of cottage cheese and taste wonderful and has very good nutrition value. I use it before training or whenever I need a good meal instead of cooking meat.

I be happy to share with anyone via email.

Time to get back to work!

Welcome to my blog about my training and life as a female pro bodybuilder and a personal trainer.

You can find out more about me and my background at www.mjviking.com.

I want to share my experience and knowledge with anybody that is interested in fitness, bodybuilding or just to stay healthy and fit.

I am just getting back to the training again after that I had a bad snowboard accident. I hurt my neck and shoulders bad and am now having chiropractic treatments 2 times a week.

Yesterday I did my arms again for first time in 6 weeks. It went better than I would have expected.

I am just on my way to meet with my chiropractor now for adjustment. Later on today I will train legs.

As a personal trainer I train clients from all over the world. They can be the average Joe to the more serious athlete. Last week I just started off my clients with a new nutritional plan that works great for the more over weight person or the one that don't have time enough to cook or to go and eat during the day. They loose weight fast and when they see the result they will get so inspired of living a healthy life style that I can more adjust them to the training and to start thinking more about the food.

This works great for people that needs fast results as for an event ( a wedding) or for health issues.

I will go into it further later tonight when I get back from treatments and work.

Have a great day!