Wednesday, May 26, 2010

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.

Monday, May 24, 2010

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

I be happy to answer any question about the products.


Thursday, May 20, 2010

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.

Wednesday, May 19, 2010

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.

Tuesday, May 18, 2010

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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

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!

Monday, May 17, 2010

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
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!