Awesome Legday!

Had another awesome leg and butt workout with Victoria at the gym today after work. It is almost like a tradition now, that we workout together ever Thursday afternoon, and we almost always train our legs/butt. We have found our flow and what works for us when we workout together. So much fun!

Felt like I got good muscleconnection today in every exercise we did! We tried some exercises that were new for us and even them worked well. It’s always fun and inspiring to try something new. Especially when it works out well! I am not sure of all the names for the exercises but this is how our workout looked like:

10 minutes step up machine as warm-up

  • Squats with barbell, 6 sets
  • Deadlifts, 5 sets
  • Laying Leg Press (in the Smith-machine), 4 sets
  • DB Straight leg Deadlift, 4 sets
  • Single-leg Push Down (in the chins-machine) superset with
  • BW Air Squats

5 minutes cool down on the bike.   

 And I know it was a good workout because I am already sore! Just like it should be, right? :)

Healthy Chocolate Balls

Im off from work today this lovely and sunny Wednesday so I decided to spend a few extra minutes in the kitchen (about 10 extra minutes haha) to made my favorite chocolate balls. I’ve made them before but I will write up the recipe for you readers here again just because they are so easy to make, healthy, & delicious! 

The recipe is originally from Ida Warg’s blog. And this is what you need for 10-12 medium-sized chocolate balls:

  • 8-10 dates
  • 2.5 dl gluten free oats
  • 2 tablespoons brewed coffee
  • 0.75 dl coconut oil
  • 2 tablespoons raw cacao
  • 1 teaspoon vanilla powder
  • 1 tablespoon raw honey
  • A sprinkle of sea salt 
  • Coconut flakes (hemp seeds, cinnamon, or something else for topping) 

-> Mix it all with a stick blender until smooth. Roll into balls and roll them in the coconut flakes. Put on a plate in the fridge for 30-45 minutes before eating! You can store them in the freezer too if you want to save them longer.

   
 
These chocolate balls are 100% gluten free, dairy free and free from added sugar! 

Chocolate Oatmeal

Made a dream oatmeal for breakfast this morning after a feel-good run in the sunny morning weather! It’s hard to start the day in any other way. Enough hours of sleep, followed by a 9 km nice run in the perfect weather/temperature, followed by a big oatmeal breakfast in chocolate theme!

I was out of zucchini today, which I usually always add in my oatmeal for more volume, because who doesn’t want more volume to eat? :D So I made a regular oatmeal of

  • 1 dl gluten free oats
  • 0.5 dl millet flakes
  • 1 tablespoon chia seeds
  • 2.5 dl water.

Then I added:

  • 1 tablespoon of raw cacao
  • 1 tablespoon of pumpkin seeds
  • 1 tablespoon of flax seeds

Before blending it well and then putting it in the microwave for 2 minutes.

After taking it out from the microwave I added fresh strawberries, fresh blackberries, mulberries, and Walden farms chocolate syrup for even more chocolate flavor! And then some soy milk light. I also had a yellow kiwi and a glass of msm powder from helhelshalsa for an extra nutrition and boost.

This start of the day made my day at work so much better and it was easier for me to stay focused and motivated all day from 8am-5pm! Also with help from my 2 energy bracelets I was wearing from Good Balance! If you use the promo code “sofiahager” you will get 10% off any energy bracelet from their website! Don’t miss this chance for an improved daily lifestyle and energy level!

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Happy me after my run this morning in my favorite (most comfortable) running Oregon gear and my compression socks. 

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My dream chocolate oatmeal from this morning. A mountain of fresh berries and a touch of chocolate can make any breakfast heavenly! 

Gluten free Banana Bread

Tried a new recipe for healthy banana bread today and it tasted really good! The bread is fluffy and not dry at all! Try to eat it with peanut-butter, and maybe some cottage cheese on top, it’s the perfect combination! 

What you need for the bread is: 

  • 3 eggs 
  • 3 rape bananas
  • 1.25 dl natural quark
  • 2 tablespoons raw honey 
  • 2 tablespoons water 
  • 1/2 teaspoon vanilla powder 
  • 4 teaspoons baking powder 
  • 1.25 dl coconut flour 
  • 1 teaspoon cinnamon
  • Coconut oil and coconut flakes for the baking dish

-> Start by putting the oven on 150 degrees celsius. Blend mashed bananas, water, honey, quark, and eggs in a bowl. Mix the dry ingredients in a separate bowl and then add to the other mix while you stir. Put coconut oil and coconut flakes on the sides and bottom of the baking dish and pour the dough in. Place in the middle of the oven for 40-45 minutes. Let cool down before you cut pieces and enjoy! 

  

The bread is 100% gluten free and sugar free!

Tabata workout!

Had an awesome workout with Victoria today again! We started with 30 minutes on the elliptical, followed by 3 exercises x 4 sets each of legs & butt. Then we tried something new: Tabata! 7 rounds of high-intensity tabata intervals. It was really though but so much fun! 

The leg exercises we did before the tabata session were:

  • Squats, 4 sets
  • Hip Thrusters, 4 sets
  • Squats with KB, 4 sets 

The tabata intervals was composed by 2 alternating exercises for each set (4min) and we did 7 rounds!

Always so fun and inspiring to workout together with Victoria. And hopefully my work schedule will allow me to be able to go to more tabata workouts at the gym!