Morning run

The perfect way to start the day for me is for sure going on a feel-good run. Not deciding how far or how fast to go, just running easily as long as you feel like and in the pace that feels good. Especially, days (weeks) like this when I have a lot on my mind with school, packing, moving, jobs, and so on, running is the best therapy and the best way for me to relax my brain.

So today I woke up super early as always and put my nikes and my garmin forerunner watch on and went for a sun in the sunrise! Ended up being a 7 km run, perfect start on this sunny and busy day! & of course my big breakfast tasted even better after some activity and fresh air in the morning!

Now I’m really gonna try to study well the rest of the day!

  
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just some details from my morning run.

Quinoa/noodles, shrimp + pesto

Was actually a long time ago I mixed together one of my favorite dishes like this one! So for dinner today I decided to make this quick, healthy and delicious meal! 

I made quinoa and noodles (because I couldn’t decide what I wanted so made both hehe) fried shrimp, broccoli, & garlic in a pan. Chopped sun- dried tomatoes & avocado and roasted pine-nuts! Then I just mix all of it together with way too much pesto sauce and it taste great! 

It does taste 100 times better with homemade pesto sauce though, but I have to wait with that until I get back home to mummy;) if you just search for “pesto” on my blog you should get up my favorite recipe for both normal pesto sauce & pesto made of almonds! They are both delicious!

   
 

And yes I had 2 and a half of these bowls (quinoa made for 4 people and noodles made for 2 haha) 

Leg session

Another day another leg & but workout with Lina. Lina and I are trying to get a leg workout in every 3 or 4 days depending a little on how our body feels and our schedules. 

I’m very happy I’ve got my leg workouts back in my schedule/routine again now after my foot injury. I still need to be a little careful doing some exercises and I cannot really do jumps or plyo. 

Today our workout looked like this:

  • 10 minutes on the elliptical for warm-up
  • Squats superset with
  • Good mornings 
  • Leg extensions
  • Hip Abduction superset with 
  • Hip Addiction
  • Leg press wide stand 
  • KB Squats superset with 
  • KB Deadlifts 

Then a 30 minute bike cool down I would say because I had easy resistance. 

What’s your favorite butt/glute excersise to get the best contact in your muscles? Need some inspiration! 

   
   

Pictures from another day. 


Shoulder + abs workout

Had a great and sweaty shoulder & abs workout. I think it’s my new favorite muscle groups to work on together! I did supersets alternating one shoulder exercise with one core exercise to keep a high pace without too long rest! This is how my workout looked like:

  • Cable shoulder press superset with Hanging knee raises 
  • Alternating DB shoulder press superset with Russian Twist
  • DB Lateral raises superset with legs in & out on bench (don’t know what this exercise is called)
  • DB Cuban press superset with Cable crunches 
  • DB Upright row superset with Cable side twist 

I did 5 or 6 sets of each and the whole workout took me about an hour and afterwards I biked easy for 30 minutes and finished with a stretch. 

   
 

Happy and sweaty gymgirl after a great workout!

Healthy chocolate balls

Went bowling last night with Daan, Lina, and Elijah and it was really fun! I think it is almost 2 years since I bowled the last time but I still got it in me because guess who won?!😄 haha

This morning I really felt like baking something, but because I am moving home to Sweden in less than 2 weeks I don’t want to buy new ingredients, so I experimented a little with what I had at home! It turned out well with some real chocolate flavor!

This is what I used to make 7 healthy, gluten free, & dairy free chocolate balls: 

  • 6 dates
  • 2 dl gluten free oats 
  • 2 tablespoons brewed coffee
  • 0.5 dl melted coconut oil
  • 1 tablespoon raw honey
  • 2.5 tablespoons raw cacao
  • 5 drops of stevia chocolate flavor 
  • A tiny sprinkle of sea salt
  • Coconut flakes for topping

-> Just put everything except the coconut flakes in a bowl and use a stick blender until everything is mixed well. Form into medium-sized balls and roll them in the coconut flakes (here you can use any type of seeds, chopped nuts, or dried fruit if you want to mix it up with the toppings). Put on a plate and put in the fridge for 30 minutes (if you can resist for that long hehe) before you dig in! 

   
  

 

Pictures from the bowling last night and on the chocolate balls. 

Saturday Recovery Run

Went out for a longer but for me slower run with Shelby this Saturday morning. A perfect start of the long weekend after yesterday’s leg+butt session and full-body massage. My body felt great after the massage and it is something I will probably do soon again, since I workout so much it is important to take care of my body so it will stay healthy. I have therefore decided to:

1. be better at stretching, especially after runs and mainly my lower body.

2. foam-roll my glutes and calfs more often, which is where I am usually really tight and stiff.

3. drink more water to stay hydrated, which is more important than most people think to have an energized and healthy body and to recover faster!

Here are some details from this nice run along the river (you can click on the image to get it bigger):

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It is just really nice to have company and someone to talk to when running, the time goes by way faster!

Coconut oatmeal

started this Saturday and weekend off with trying something new for breakfast! Coconut oatmeal! If you like the coconut flavor this is something you have to try, especially the combination with strawberries on top! 

This is what you need for one portion:

  • 2 dl gluten free oats
  • 4 dl water
  • 1/2 mashed banana
  • 1 dl creamy coconut milk 
  • 2 tablespoons coconut flakes
  • 1 tablespoon psyllium husk
  • 3 egg whites (100g)

-> Start with mixing the masked banana, oats, water and coconut milk in a pot and bring to boil on medium heat. When it starts boiling, stir frequently until the water is absorbed. Add the rest of the ingredients and stir quick until it’s as creamy as you want it! 

Pour over in a bowl and add toppings. Today I had extra coconut flakes, a mix of different seeds and nuts, fresh strawberries, mixed berries and cottage cheese. 

  
  

 

This oatmeal is gluten free and dairy free (just skip the cottage cheese on the toppings to keep it dairy free).