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​Idag har jag köpt några smoothies av Froosh i mango & apelsin och i jordgubb, banan & guava. Har hört ganska mycket om dessa så kände att det var dags att testa något nytt!

Så imorse testade jag den rosa smoothies och jag ska vara helt ärlig med er, gillar ni inte guava då bör ni absolut inte dricka denna då guava smaken är den smaken man känner som mest. Men för er som gillar guava så kan jag säga att ni kommer verkligen tycka om den, den är så himla god! Det är värt att testa, och imorgon är det den orangea smoothiens tur!


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​Idag tar jag det lugnt och förbereder mig inför imorgon, vilket blir min första officiella träningsdag. Av privata skäl var jag tvungen att skjuta upp det en - två dagar men imorgon är det spik, och jag ser så fram emot det. Nu sitter jag nämligen och jobbar på min tränings- och kostschema medan jag kollar på tv och tar det lugnt, vilket jag inte har haft tid för på ett halvår. Känns skönt att vara utvilad och må bra, utan någon stress eller andra bekymmer. 


Har haft lite funderingar över min blogg också, och känner ni att ni har några önskemål när det kommer till bilder eller inlägg så vill jag att ni jättegärna skriver ett mail på healthfighter@outlook.com eller kommentera här på bloggen/min instagram (@healthfighter). Hoppas för övrigt att ni läsare mår bra och har haft en bra dag!

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Jag har haft lite funderingar på träningen och nu när jag ska börja med det efter 1 års uppehåll tänkte på några förändringar. När jag tränade bestod mina träningspass på morgonen av vanlig kondition och på eftermiddagar var det både kondition och lite styrketräning/övningar, men nu har jag pratat med en kär vän som är väldigt sysselsatt med crossfit.

Crossfit är nämligen både styrketräning och konditionsträning men samtidigt intervallträning. Intervallträning är en väldigt effektiv sätt att träna på men ganska så intensivt, det handlar om att lägga ner 90% av det du orkar och inte mindre än så. Nu när jag ska till gymmet imorgon så är det definitivt något som ska testas!

Mitt första pass kommer att se ut så här:

Pull-ups (ringar) - 25 reps / 2 sets

Dead lifts (30kg - kroppsvikt) - 50 reps / 2 sets

Box Jumps - 50 reps / 2 sets

Floor Wipes - 50 reps / 2 sets



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Idag är det min första riktiga lediga dag nu under jullovet och jag kände att jag bara var tvungen att sova ut och vila. Känns egentligen som att jag behöver en hel månads sömn men imorgon börjar träningen igen!

Nu har jag suttit och kollat på Human som finns i volym 1, 2 och 3 på YouTube. Rekommenderar den definitivt men var beredd på att den är väldigt sorglig.

Snart kommer sushin som man har beställt hem och senare är det dags sova, det blir tidigt då man ska till gymmet och kötta på morgonen!

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Idag har jag suttit och kollat runt lite grann på internet nu när jag har tid för det under jullovet. Har haft väldigt mycket på sistone med både jobb och skolan så det känns skönt att äntligen kunna fokusera på mig själv och mitt välmående. En sak som verkligen hjälper ifall du har tappat motivationen eller något annat problem är det att söka på internet. Nu för tiden hittar man allt möjligt där och något jag hittade och som jag kände att jag ville dela med mig av är några motivationstips. Här är dessa!

1. Chart Your Progress. Recently I posted about how I created a chart to track my progress with each of my goals. This chart is not just for information purposes, for me to look back and see how I’m doing. It’s to motivate me to keep up with my goals. If I’m diligent about checking my chart every day, and marking dots or “x”s, then I will want to make sure I fill it with dots. I will think to myself, “I better do this today if I want to mark a dot.” Well, that’s a small motivation, but it helps, trust me. Some people prefer to use gold stars. Others have a training log, which works just as well. Or try Joe’s Goals. However you do it, track your progress, and allow yourself a bit of pride each time you give yourself a good mark.

Now, you will have some bad marks on your chart. That’s OK. Don’t let a few bad marks stop you from continuing. Strive instead to get the good marks next time.

2. Hold Yourself Back. When I start with a new exercise program, or any new goal really, I am rarin’ to go. I am full of excitement, and my enthusiasm knows no boundaries. Nor does my sense of self-limitation. I think I can do anything. It’s not long before I learn that I do have limitations, and my enthusiasm begins to wane.

Well, a great motivator that I’ve learned is that when you have so much energy at the beginning of a program, and want to go all out — HOLD BACK. Don’t let yourself do everything you want to do. Only let yourself do 50-75 percent of what you want to do. And plan out a course of action where you slowly increase over time. For example, if I want to go running, I might think I can run 3 miles at first. But instead of letting myself do that, I start by only running a mile. When I’m doing that mile, I’ll be telling myself that I can do more! But I don’t let myself. After that workout, I’ll be looking forward to the next workout, when I’ll let myself do 1.5 miles. I keep that energy reined in, harness it, so that I can ride it even further.

3. Join an online (or off-line) group to help keep you focused and motivated. When I started to run, more than a year ago, I joined a few different forums, at different times, on different sites, such as Men’s Health(the Belly-Off Runner’s Club), Runner’s WorldCool Running, and the running group at About.com. I did the same when I was quitting smoking.

Each time I joined a forum, it helped keep me on track. Not only did I meet a bunch of other people who were either going through what I was going through or who had already been through it, I would report my progress (and failures) as I went along. They were there for great advice, for moral support, to help keep me going when I wanted to stop.

4. Post a picture of your goal someplace visible — near your desk or on your refrigerator, for example. Visualizing your goal, exactly how you think it will be when you’ve achieved it, whether it’s financial goals like traveling to Rome or building a dream house, or physical goals like finishing a marathon or getting a flat stomach, is a great motivator and one of the best ways of actualizing your goals.

Find a magazine photo or a picture online and post it somewhere where you can see it not only daily, but hourly if possible. Put it as your desktop photo, or your home page. Use the power of your visual sense to keep you focused on your goal. Because that focus is what will keep you motivated over the long term — once you lose focus, you lose motivation, so having something to keep bringing your focus back to your goal will help keep that motivation.

5. Get a workout partner or goal buddy. Staying motivated on your own is tough. But if you find someone with similar goals (running, dieting, finances, etc.), see if they’d like to partner with you. Or partner with your spouse, sibling or best friend on whatever goals they’re trying to achieve. You don’t have to be going after the same goals — as long as you are both pushing and encouraging each other to succeed.

6. Just get started. There are some days when you don’t feel like heading out the door for a run, or figuring out your budget, or whatever it is you’re supposed to do that day for your goal. Well, instead of thinking about how hard it is, and how long it will take, tell yourself that you just have to start.

I have a rule (not an original one) that I just have to put on my running shoes and close the door behind me. After that, it all flows naturally. It’s when you’re sitting in your house, thinking about running and feeling tired, that it seems hard. Once you start, it is never as hard as you thought it would be. This tip works for me every time.

7. Make it a pleasure. One reason we might put off something that will help us achieve our goal, such as exercise for example, is because it seems like hard work. Well, this might be true, but the key is to find a way to make it fun or pleasurable. If your goal activity becomes a treat, you actually look forward to it. And that’s a good thing.

8. Give it time, be patient. I know, this is easier said than done. But the problem with many of us is that we expect quick results. When you think about your goals, think long term. If you want to lose weight, you may see some quick initial losses, but it will take a long time to lose the rest. If you want to run a marathon, you won’t be able to do it overnight. If you don’t see the results you want soon, don’t give up … give it time. In the meantime, be happy with your progress so far, and with your ability to stick with your goals. The results will come if you give it time.

9. Break it into smaller, mini goals. Sometimes large or longer-term goals can be overwhelming. After a couple weeks, we may lose motivation, because we still have several months or a year or more left to accomplish the goal. It’s hard to maintain motivation for a single goal for such a long time. Solution: have smaller goals along the way.

10. Reward yourself. Often. And not just for longer-term goals, either. Above, I talked about breaking larger goals into smaller, mini goals. Well, each of those mini goals should have a reward attached to it. Make a list of your goals, with mini goals, and next to each, write down an appropriate reward. By appropriate, I mean 1) it’s proportionate to the size of the goal (don’t reward going on a 1-mile run with a luxury cruise in the Bahamas); and 2) it doesn’t ruin your goal — if you are trying to lose weight, don’t reward a day of healthy eating with a dessert binge. It’s self-defeating.

11. Find inspiration, on a daily basis. Inspiration is one of the best motivators, and it can be found everywhere. Every day, seek inspiration, and it will help sustain motivation over the long term. Sources of inspiration can include: blogs, online success stories, forums, friends and family, magazines, books, quotes, music, photos, people you meet.

12. Get a coach or take a class. These will motivate you to at least show up, and to take action. It can be applied to any goal. This might be one of the more expensive ways of motivating yourself, but it works. And if you do some research, you might find some cheap classes in your area, or you might know a friend who will provide coaching or counseling for free.

13. Have powerful reasons. Write them down. Know your reasons. Give them some thought … and write them down. If you have loved ones, and you are doing it for them, that is more powerful than just doing it for self-interest. Doing it for yourself is good too, but you should do it for something that you REALLY REALLY want to happen, for really good reasons.

14. Become aware of your urges to quit, and be prepared for them. We all have urges to stop, but they are mostly unconscious. One of the most powerful things you can do is to start being more conscious of those urges. A good exercise is to go through the day with a little piece of paper and put a tally mark for each time you get an urge. It simply makes you aware of the urges. Then have a plan for when those urges hit, and plan for it beforehand, and write down your plan, because once those urges hit, you will not feel like coming up with a plan.

15. Make it a rule never to skip two days in a row. This rule takes into account our natural tendency to miss days now and then. We are not perfect. So, you missed one day … now the second day is upon you and you are feeling lazy … tell yourself NO! You will not miss two days in a row! Zen Habits says so! And just get started. You’ll thank yourself later.

16. Visualize your goal clearly, on a daily basis, for at least 5-10 minutes. Visualize your successful outcome in great detail. Close your eyes, and think about exactly how your successful outcome will look, will feel, will smell and taste and sound like. Where are you when you become successful? How do you look? What are you wearing? Form as clear a mental picture as possible. Now here’s the next key: do it every day. For at least a few minutes each day. This is the only way to keep that motivation going over a long period of time.

17. Keep a daily journal of your goal. If you are consistent about keeping a journal, it can be a great motivator. A journal should have not only what you did for the day, but your thoughts about how it went, how you felt, what mistakes you made, what you could do to improve. To be consistent about keeping a journal, do it right after you do your goal task each day. Make keeping a journal a sensory pleasure.

18. Create a friendly, mutually-supportive competition. We are all competitive in nature, at least a little. Some more than others. Take advantage of this part of our human nature by using it to fuel your goals. If you have a workout partner or goal buddy, you’ve got all you need for a friendly competition. See who can log more miles, or save more dollars, each week or month. See who can do more pushups or pullups. See who can lose the most weight or have the best abs or lose the most inches on their waist. Make sure the goals are weighted so that the competition is fairly equal. And mutually support each other in your goals.

19. Make a big public commitment. Be fully committed. This will do the trick every time. Create a blog and announce to the world that you are going to achieve a certain goal by a certain date. Commit yourself to the hilt.

20. Always think positive. Monitor your thoughts. Be aware of your self-talk. We all talk to ourselves, a lot, but we are not always aware of these thoughts. Start listening. If you hear negative thoughts, stop them, push them out, and replace them with positive thoughts. Positive thinking can be amazingly powerful.

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Idag testade jag på att göra den omtalade chiapuddingen som har blivit en stor trend. Det var väldigt enkelt och väldigt gott faktiskt! Det enda du behöver för att göra den enkla varianten som jag gjorde det är chiafrön och mjölk, samt lite vaniljsocker/pulver ifall du känner för det, och så är det klart! Det ska stå i kylskåpet (helst över natten) och se till att blanda det efter en timme om du kan.

En portion:

2 msk chiafrön
2-3 dl mjölk
1 tsk vaniljsocker/pulver

Chiafrön är energirikt och innehåller mycket:
- protein
- omega 3
- magnesium (som är bra för skelettet)
- zink (som är bra för huden och håret)
- kalium (som är bra för njurarna)
- fibrer som jämnar ut blodsockret och förbättrar
tarmfunktionen
- antioxidanter
- järn


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Hejsan!

Jag är en stockholmare i mina unga år som har bestämt sig för att börja blogga igen! Jag har tidigare erfarenheter av det men har lagt min tidigare blogg på is då jag varken hade tid eller lust att blogga. Men jag har kommit till en punkt i mitt liv då jag har börjat tänka på min hälsa och vill verkligen satsa hårt på det. Jag kommer att blogga dagligen om både träning/hälsa men också annat alldagligt som mode m.m. Är det några önskemål eller frågor som ni har så kan ni vara bekväma med att kommentera eller skriva som meddelande här på Nouw, jag kollar och svarar på allt!



Hey!

I'm a girl living in Stockholm during my young years and I've decided to start blogging again! I have experience of blogging before but I've left my older blog on ice since I didn't have the time or lust to blog. But I've come to the point in my life when I've started to think about my health and I really want to work hard on it. I'm going to blog daily about training/health but also about usual stuff like fashion and more. If you have any wishes or questions you can feel free to comment or write a message here on Nouw, I read and answer everything!

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