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? 😀 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! 

   
  

 

Peanut-Butter Protein Zoats

Breakfast is for sure the best meal of the day for me. Especially after a long morning walk in the fresh air, I went for a 6km walk right when I woke up today. Afterwards I decided to make a delicious bowl of oatmeal with shredded zucchini, peanut-butter protein powder from Fitnessguru, and topped with Lindahlsmejeri quark in the flavor nut-and-chocolate (nötchoklad). Of all the quark flavors the ones I like the best are the natural one because then I just add my own flavors and toppings, and the vanilla one (I have always loved any yogurt with strong vanilla flavor) and the nut/chocolate one!

This is what I used for my oatmeal today:

  • 1.5 dl gluten free oats
  • 0.5 dl millet flakes
  • 1/2 shredded zucchini
  • 2.5 dl water
  • 1 tablespoon chia-seeds
  • 1 tablespoon pumpkin seeds
  • 1 scoop protein powder Peanut-Butter flavor

My toppings today:

-> Start by mixing everything except the protein powder in a pot on the stove and bring to boil. Stir frequently and boil until creamy. Take off the stove and add the protein powder, stir well. Pour over to a bowl and add the toppings. Enjoy a healthy and tasty breakfast!

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This oatmeal is gluten free and if you skip the quark as toppings it’s also dairy free!

White Chocolate & Rhubarb muffins

OBS! This recipe is not gluten free or sugar free OBS!

Made some “normal” muffins yesterday to give away to a friend who helped me with a little thin so I decided to bake something normal for once! And since we still have so much rhubarb in the garden I kept going on that theme hehe. 

This is what you need for 6-7 muffins:

  • 2 eggs
  • 0.75 dl sugar
  • 1.5 dl flour
  • 1 teaspoon vanilla sugar
  • 0.5 dl chopped rhubarb
  • Some white chocolate 

-> Start by putting the oven on 180 degrees C. Whisk the eggs and sugar in a bowl for about 10 minutes until it’s white and harder. Add the vanilla sugar and flour carefully and blend it well. Pour over in muffins forms and press down 3-4 pieces of rhubarb and white chocolate chips in each. Then put in the oven for 10-12 minutes until light brown. Take out and let cool down a little. Enjoy! 

  

Back attack!

I don’t write up my workouts here very often because I don’t have any good pictures or videos showing the exercises, and many exercises I don’t even know the name for. Would that be something you would like to read more of? More workouts and training to mix with all the recipes?

Anyway, today I went to the gym not too motivated to workout, but right when I put my feet inside the gym the motivation came back! I went through a really good back session! I can feel that I’m getting stronger! I never really plan the exercises on before hand I just decide what muscle group to train before I go to the gym. Then I come up with exercises as I go along and do what I feel like doing!

This is how my back workout looked like today:

  • DB Single arm rows, 6 sets
  • Barbell Row, 4 sets superset with:
  • Cable Scissors, 4 sets
  • Cable Row, 4 sets superset with:
  • DB Rear Raises, 4 sets
  • Cable Lat Pulldown, 4 sets superset with:
  • Cable Single row, 4 sets
  • Cable Front Push Down, 4 sets superset with: 
  • DB Flies, 4 sets

If there is any exercise you wonder what it is or how to do it, just write a comment and I’ll try to explain.


Took some flex pictures when I came home after the workout hehe. I also got a hair cut today, even though it’s hard to tell with my messy braid, but my hair is a little shorter, and look 100 times healthier 🙂