Training, Life

Hey guys! I'm just sitting outside tanning and recovering from today's legsesh. It's +23, sunny and its winter!! (Or autumn) im not complaining ;)

Yesterday I did a quick back session before I met up with Chloe for some sushi and a few glasses of wine. Every time I have sushi I always think that I need to have it more often haha. God it's yummy!!!! My favourite is the crab legstick with heaps of ginger, soy and wasabi, nomnomnom...

Today I tried to have a sleep in but woke up at 7am cause I was hungry haha. Didn't feel like doing my cardio today, so instead I had a big, carb breakfast in front of the TV before I went to the gym for a sweaty legsesh. Really put those carbs to work with squats, hip thrusts, lunges etc. finished off with kickbacks superset with this excersise:

And after that my butt was cramping so hard I had to lay down haha. Love it!!

Love having my workout done early. Now I have the rest of the day to relax and catch up with friends :) have a good weekend everyone!

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Life, Training

I've had the best day! Except for one little thing...

I started the day with a walk with my friend Hannah.
Then I had my breakky and went to work. Today I had the 12-week challange program at work and it is SO fun! The best group of people! Such a fun and inspiring day and I'm really looking forward to the remaining weeks :)

At the end of the day I got a phone call from Chris saying we still don't have enough proof for our visa and need to send in a few more things. And I thought we had to pay $280 and was really bummed about that, but I re-calculated and it's actually $360😩😩 so annoying!! But hopefully it's finished after this and I can finally say that I'm an Australian resident...

After work I had some oats and a coffee before I took Will to the stairs for some sprints. Or Will didnt sprint, but I did and died like 12 times haha. This time I did 11 times up and down (last week it was 10) and I'm going to keep adding one more lap until I can do 20. That's what I did when I was at my fittest :)

Now I'm just going to watch tv and relax and tomorrow is FRIDAY!! Yayyy

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Training

This week I've started to increase me calorie intake a bit, just to get up to a "normal" calorie consumption and find a good balance in my diet. I'm only three days in and I can already notice a massive difference in my mood and energy! Last week I was soooo tired, emotional and didn't feel like doing anything. This week I feel the complete opposite! And I haven't even changed that much, probably only 200 calories.

Anyway, today I trained shoulders for the first time in ages and I'm even struggling to hold up my phone to write this haha! Round "muffin-shoulders" are one of the most attractive muscle-groups I know so was really looking forward to train today!
Today's sesh:

4x12 military press
4x12 side raises
4x12 front raises
4x12 delt machine superset bicepcurls
4x12 light sideraises superset delts w dumbells

Very basic as you can see, but it doesn't have to be complicated to burn!
I finished off with 10 min on the bike just to get my heart rate up.

We've started a 16-week challange at work and the guys had to do heaps of fitness tests yesterday to be able to track their progress. One of the tests was the plank and one of the guys did 2 min!! I haven't done planks in forever but ofc I had to try to beat that today haha. I managed 2.30 min before I collapsed. Defintely something I need to work on, but I love a challange!

Now it's time for dinner, tonight I'm having chicken, salad, kidney beans and pumpkin, yummmmm!!!

  • Training

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How to, Training

Morning!:) I've just finished my breakfast after doing spin for morning cardio today. I haven't done this class in ages, but I'm so happy I did it today, I love it!!
Last night I probably had every excuse in the book not to do the class. I wasn't gonna get enough sleep, I don't have all my supplements, I should only do low-intensity cardio etc etc haha. But before I went to bed, I put my alarm on, put my gymclothes next to my bed and just thought to myself "how much do you want it?".

Here are my best tips to get up for cardio in the morning:

Put your gymclothes out
If they're already on the floor it's so much easier to just jump straight in to them.

DONT SNOOZE!!
Seriously, if you snooze, even once, you won't get up.

Don't think
Just get up, put you clothes on and go. Don't even think about how tired you are.

Think about how good you'll feel after
Spend the night before thinking about how good you'll feel after, and how good your breakfast will taste!

Get a cardio buddy
It's always easier if there's two of you :)

Hope these tips help, have a good tuesday everyone!

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How to, Food

Hey guys! Sorry I haven't posted, but I felt like I had to take a little break from social media for different reasons...:) but now I'm back and I have an awesome recepie for you guys to try!
I made this yesterday and Chris ALMOST liked it! And for being him (his diet pretty much consists of noodles, bread, meat and kebab lol), that's a really good grade! He even wanted me to make it again as it takes him a couple of times to start to like something ;)

Here is the recepie, unfortunately I didn't measure anything, but I'm sure you'll be alright:

Blueberries
1/2 banana
Oats
Coconut oil
Almond meal
Stevia
Shredded coconut

Melt the coconut oil and mix with the almond meal, stevia and oats until it's so soft you can make balls out of the mixture. Pour half of the mix in an oven tray and add blueberries, sliced banana and coconut on top. Pour the rest of the mixture on top and put in the oven for 10-15 min. I only put mine in the "grill-part" and that worked just fine.

Serve with vanilla-protein icecream, yoghurt or like I did: mixed quark with vanilla protein. Sooo good!!

  • How to, Food

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Life, Training

So my four-day weekend is over and now it's back to reality. I've had so much fun this weekend and I can defintely say I'll be going to more festivals in the future!
For you who didn't know, groovin was my first festival in Australia and my first festival in 6(!!) years lol. I had the best time and met so many new people, just a really, really good day :)

On Sunday we had a bbq with some friends and I ended up drinking a few glasses of wine.... So yesterday we were both feeling a bit crappy and spent the whole day watching movies and eating junk food hehe...
BUT no regrets, that's what balance is! Sometimes you have some wine and the next day (or two days after haha) you kill it at the gym!

Today I started my day with some cardio, then had a very slow day at work before I killed my legs at the gym. I added some extra cardio aswell to try and work of that extra pizzas had yesterday haha..

Hope you all had a good long-weekend and Anzac Day :)

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Training

Heeeeeey!!! How is everyone???? I feel fantastic :D
I woke up at 7 but I actually managed to go back to sleep for an hour (wich never happens) and the next time I woke up I felt so refreshed and energized :) I went for a walk up the mountain befor I had breakfast in front of the news. Best way to start the day!

The whole morning I've just been dying to get to the gym. I don't know why, but my motivation for today's workout was just through the roof haha!
Today I did:

5x10 squats
3x12 Bulgarian split squats
3x15 hip thrusts
4x15 leg curl superset crunches
4x15 calf raises superset hip abduction
50 reps on each leg of donkey kicks

Do I have to say I struggled to walk home haha?

At the moment im just sitting out the back trying to work on my tan and later today im meeting some friends for coffee before having dinner with Bek and Anna :) Bek is making her famous vegan burgers, soooo excited!!!!😍😍

Screenshots from my video on IG: elingranstrand

  • Training

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Training

You know when you have those weeks that just drag and feel like they'll never end? Well that was my week haha! And probably because work has been super quiet every day this week...

Since I worked last Sunday I get to have tomorrow off and no one could be happier than me about that haha! Four day weekend, wohoo!!

When I got home from work today I jumped straight in to my workout clothes, started SATC and got on the crosstrainer for a 30-min sweat sesh on our crosstrainer. Even though I was really against the idea at the beginning (because we live within walking distance from the gym), im sooooo happy we have one now. Time goes so quick when you're watching your favourite series, barely feels like cardio (except the sweat-part lol).

I also did a little walk with Chloe before I had dinner and now I'm just on the lounge watching MKR :) im so looking forward to this weekend, have so many fun things planned!

  • Training

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Training, Life

Today I didn't really have a plan with my training. I wasn't sure if I was going to go to the gym (have been really tired today again, weird...), but after a lot of back and forward (and an extra strong coffee hehe), I decided to go. And I'm so happy I did (ofc!!)!

I felt like doing squats, abs, some glute-isolations, plyo and cardio. And that's just what I did! It feels so good to train what I want, when I want. Sure, I do have a goal of what I want to look like, but I don't have a specific date. And do you know why? Cause it's my lifestyle!
Constantly dieting is not sustainable, and sure, I love having a goal with my training, but at the end of the day. You got to love what you do. That's when it becomes fun and something that feels more like a "treat" than a punishment.
Today's session:

5x10 squats (focused on technique and mind-muscle connection rather than weights)
5x10 hip-thrusts superset jumping lunges
5x10 step ups superset hip-abduction
4x10 Russian twists superset kick-backs
4x15 walking plank (up and down on your elbows and hands)
10 min crosstrainer

Tonight we're going out for dinner to celebrate one of our friends birthdays, so that should be fun :) I like to get out of my activewear once in a while since I practically live in them haha..

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Training, Life

Hey guys! How is everyone?:)
I'm just sitting on the bike multitasking after my booty-pump sesh. Trying to burn off some more of Saturday's pasta and garlic bread πŸ˜‚ BUT that's all I had (and a proteinbar and some strawberries). Normally when I go out and eat something big and carby like that I always end up eating a tub of icecream or chocolate after.. But I resisted my cravings and im so proud of myself for doing so :)

Today I've been super tired all day and it's most likely cause it was so quiet at work. But I still dragged my butt to the gym for a sweaty bootyworkout and even finished off with 10 min on my hate/love: stairmaster...

Today I did:

4x10 lunges
4x12 leg curls
4x15 good mornings
3x12 one-leg deadlifts
3x15 one-legged hip thrusts
4x15 calfraises

My butt is on fire!!!

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