Don’t forget to follow me on my Instagram -> @sofiahager, where I update more often and with more food and workout pictures. Today I posed a gym selfie of me and Victoria from our leg workout yesterday for example. My butt is so sore today, which is a great evidence that our workout was awesome! Just like every time!
These are the exercises we went through during our 1 hour leg and butt workout at the gym:
- Squats with barbell, 6 sets
- Rumanian Deadlifts, 4 sets superset with
- KB Lunges, 4 sets
- Laying Leg press Smith Machine (picture further down), 5 sets
- DB Sumo Squats, 5 sets
- Hip Abduction, 4 sets superset with
- Leg Extensions, 4 sets
- Cable Kickbacks, 2 sets superset with
- Glute pressdown (Chins Machine), 2 sets
Here are some pictures from our workout yesterday and other workouts from earlier weeks. It’s even obvious on the pictures how happy our workouts together makes me! So much inspiration, motivation, and positive vibes!
This is the Laying Leg press in the Smith Machine, my new favorite butt exercise!
Made some banana pancakes for dinner today. It is super easy, quick, healthy, high in protein, and paleo-friendly. What makes the pancakes even better is the topping! Today I chose the best combination ever, it was like heaven in my mouth!
What I used for 3 medium-sized pancakes:
-> Mix it all in a bowl. Put some coconut oil in a heated pan. Fry until light brown and flip to the other side. Serve with your choice of toppings, today I had raspberries, Walden farms chocolate syrup, and half a jar of crunchy peanut butter!
These pancakes are perfect for either breakfast, snack, lunch, dinner, or just at ANYTIME.
Had to prepare some food boxes to bring to work for the coming week since I will be working Monday, Tuesday, Wednesday, Thursday, and Saturday. I decided to try something new. First I made a meat sauce but made of quorn instead of beef, so I guess I could call it quorn sauce? I made enough for about 2 meal boxes and to make a small zucchini lasagna (perfect for two meals as well).
I found the original recipe for the zucchini lasagna on Molly’s blog. The lasagna is 100% gluten free, vegetarian, and high in protein!
Zucchini Lasagna (for 2 meals)
- 1/2 portion of Quorn sauce <– click to come to the recipe
- 1/2 zucchini in slices
- 1 egg
- 1 1/2 dl cottage cheese
-> Start by putting the oven on 200 C. Then mix the egg and cottage cheese in a little bowl and put to the side. Take out a small baking dish (mine was about 20x10cm). Start by adding a thin layer of the zucchini, then add a layer of the quorn sauce, then the white sauce, and do that all over again until the baking dish is filled to the top. Put it in the middle of the oven for 15 minutes. Take out and let cool down a little before cutting in it. Enjoy!
A vegetarian alternative to meat sauce, instead of using normal beef I used a package of quorn. I believe it is good to vary my diet with both meat and vegetarian meals even though I’m not close to be vegetarian.
Quorn Sauce (4 people)
- 1 package quorn
- 1 onion, chopped
- 1 garlic glove, chopped
- 1 jar diced tomatoes
- 2 mushrooms, chopped
- 3 tablespoons tomato paste
- spices (black pepper, white pepper, chili, basil)
-> Start by frying the onion and garlic a little in a pan. Add the quorn. Add the rest of the ingredients after a little while and let boil for 5-10 minutes. I added some water to make it boil better. Serve with pasta, znoodles, rice, vegetables or whatever you feel like!
The sauce is 100% paleo friendly; so both gluten free and dairy free! The sauce is also perfect to use in this high protein zucchini lasagna.
Followed Victoria to Crossfit Skövde yesterday for my second ever crossfit workout! When Victoria sent me a picture of what the WOD (Workout Of the Day) were going to be I got both excited and nervous. Honestly more nervous haha. There were exercises on the WOD that I had never done before or that I can only manage to do 1-2 reps while the workout said we were going to do 30! How would that end?! haha
What I realized, and what Victoria tried to tell me on our what to the crossfit box, is that with crossfit you can change and take help of different equipment to help you improve your technique, manage exercises that are too difficult for you, and to modify for injuries. Crossfit is an individual sport in a team/group. That is what makes the spirit and motivation so amazing during the workouts! Everyone are so focused on themselves to improve and finishing the WOD while at the same time cheering and pushing each other!
Back to what we did yesterday; we started with some technique training for bench press, something that I haven’t done much of at all because of my shoulder injury I have had for about 3 years now. But since I stopped playing tennis on a high level my shoulder is way better and I actually didn’t feel anything! Progress!
After the technique training the challenge was in front of us! The Workout of the day was to finish 8 different exercises and 30 reps of each on time (as fast as you can).
WOD 24/7 “Filtyish”:
- Box Jump x30
- Pull-Ups (with help of resistance band) x30
- KB Swing (16kg) x30
- Lunges x30
- T2B (Toes-to-Bar) x30
- Push Press x30
- Wall Ball (6kg) x30
- Burpees x30
The feeling after finishing a WOD that I did not think I was going to be able to manage was amazing! High on endorphin’s and with tired muscles Victoria and I stayed for a while to stretch well and to watch the CrossfitGames with the other Crossfit people there. A different but awesome and life inspiring Friday evening for me!
These pictures sums up the feeling after finishing the Friday WOD with the inspiring people in the group and especially the happiness of having Victoria as a friend for taking me to Crossfit to experience a new variety of training, and being able to workout with someone with a similar mindset and interests! It is important to surround yourself with people who give you positive energy. To surround yourself with people who inspire you to be the best version of you and to feel happiness.
Have a great weekend everyone!
One of my absolute favorite foods is homemade basil pesto! Especially when my mum makes it, because somehow she always succeed to make it perfect. I usually eat my pesto (a big mountain of pesto) all mixed together with quinoa or some sort of gluten free pasta or znoodles, chicken pieces fried in coconut oil or shrimp, chopped avocado, roasted sunflower seeds and steamed broccoli.
I also often just add a big spoon of pesto when I make omelet to give it a fresh and delicious taste together with spices and some chopped vegetables like broccoli, mushrooms, and red onion.
This is what you need for a jar of basil pesto (supposed to last for 4-5 people, but it’s perfect for 2 meals for me :D):
- 2 garlic gloves
- 1 dl olive oil
- 2 plants (pots) of fresh basil
- 1 dl pine-nuts
- 1 dl shredded Parmesan cheese
- some salt and pepper
-> Put it all in a blender and blend until all mixed. If you want it looser you can add more olive oil or a little water. If you want it thicker you can add more cheese.
Anyone have any other good recipes for pesto? I’m looking for a recipe that is paleo-friendly, so without the Parmesan cheese. Any tips? 🙂
I love to make my morning oats as fluffy and filling as possible so I thought I would share my best tips here with you all. When making the oatmeal fluffier I add a lot of protein, which is also perfect in the morning to make you feel full longer. This is what I use for one portion of oatmeal:
- 1.5 dl gluten free oats
- 2 tablespoons chia seeds
- 2.5 dl water
- 1/2 shredded zucchini (squeeze out the water)
- 1 scoop protein powder, today I used Myprotein peanut-butter chocolate flavor
- 1/5 dl whipped egg whites
-> Start by bringing the oats, water and chia seeds to boil on the stove. Then add the shredded zucchini until it becomes creamy. Take off the heat and add the protein powder, stir well. Then mix it carefully with the fluffy egg white and when it is all blended well pour it over to a bowl. Add your toppings, today I had 3-4 tablespoons of creamy & crunchy peanut-butter, mulberries, gojiberries, bee pollen, and frozen pomegranate seeds.
I hope you want to try and it would be fun if you let me know what you think or if you have any other tasty oatmeal tips!
I can highly recommend the protein powder from Myprotein, it is gluten free, has good nutritional information and it tastes great! One of the best protein powders I have tried so far!