Postad i: challenge, fitness, healthy living, Motivation

What's up everyone! Do you want to burn fat and build muscle? Here's a workout that will take inches of your waist and you will get stronger fast!

20min HIIT on treadmill

10 decline crunches with weight, 5kg, rest 10sec and do 15 w/o weight

10x3 deep squats, with or w/o weight + lunges, 10 on each leg

Bench leg raises, 10 to front and 10 to each side, repeat

10 hanging leg raises to front and do 10 to the sides

Bridge hip lift with stability ball, 10x3

Don't forget to strech

Peace & love





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Postad i: fitness, food, healthy living

Kale, because it is low in calories and high in dietry fibre and vitamins.

Lean meats (such as chicken) has a high thermogenic effect. You will burn about 30% of the calories the food contains during digestion.

Drink green tea, it boosts your metabolism with 4% during 24h and it is full of antioxidants.

Eat fish, (such as salmon, herring and tuna) because it contains high amounts of omega 3 that will help balance the blood sugar level and reduce inflammation, therefore it will help regulate your metabolism.

Eat coconut, such as coconut milk and oil. Coconut is rich in medium chain triglycerides (MCFAs), which reduce the levels of cholesterol in the liver and other tissues. Coconut in all types of forms all contain MCFAs.

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Postad i: fitness, healthy living

What's up everyone. During the week I've been training my mom, since she wants to become stronger. I taught her an exercise that activates your whole body, especially arms and core (I put up a video on Instagram of the exercise, if you haven't seen it, check it out), she did a few reps and she was exhausted after it. you're not only getting stronger, but it also makes you have better body-control. We did a lot of other exercised as well, and she now thinks of me as her personal trainer, but for free haha.

Peace & love

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Postad i: challenge, fitness, food, healthy living, Motivation

Happy new year everyone! 2016 has ended and today is the first day of 2017, did you make any new years resolutions? Maby you want to get more healthy and more fit, well you know the only thing that can stop you, IS YOU! Great things take time, and as I usually say "Miracle is only another word for hard work" so don't make any exuses. Don't say you don't have time to exercise, you make the time! don't say you don't know how to cook healthy and delicious meals, look up some great recipes and follow more #healthgrammer's on Instagram and get inspired. Don't push yourself to hard and don't set to high expectations on yourself, because those are the reasons you fail. Set small milestones and you will see your body change for the better. One more thing, DO NOT STARVE YOURSELF! make a diet-plan instead and you will burn that fat away and you will feel more energetic and look more healthy.

Peace & love

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Postad i: healthy living, love, other

What's up everyone. I'm sorry for not have posted anything for quite a time, but I've been on a trip to the mountains for a week and I've had no WiFi. I was told there was WiFi in the cabin so I even brought my laptop BUT when we got there, no WiFi, so that sucked. The ski trip was on the other hand was super nice, and the cabin we rented was super cozy. We were skiing so much my legs were all exhausted. We even had a sauna in the cabin so we used it every day after skiing.

The view from the mountains was so beautiful.
I love skiing, I've been skiing since I was a little kid so I always take the advanced slopes and I like to go fast, it is fun. When it comes to cross country, I suck, I pretty much have no technique but I'm getting better, it is good for the cardio and I'm burning quite a lot of kcal during that.

On the way home today we saw reindeers, it was so cool, I've never seen any close up.

Peace & love

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Postad i: fitness, healthy living

What's up everyone! So a lot of people always want to have the "perfect beach/summer body" and they might not reach their goals. I think we've all been there, I've been there, but one thing everyone seem to miss out on is you have to start early if you want that smokin hot shredded body, so start NOW! First of all.. eliminate refined sugar from your diet and increase the amount of vegetables. I wouldn't recomend a high protein diet because you will lose weight too fast and it will only lead to weight gain in the end, and that is what we call a crash diet. The thing about carbs, don't be afraid of it, they are your friends, it's what keeps our body and brain going. Focus on eating complex carbs that is high in fiber.. and don't be afraid of fats.. good fats I mean and that you will find in avocado, olive oil, nuts and seeds, eggs and seafood.. but avoid bad fats such as fried foods, dairy products and red meat (yes, red meat contains bad fats).

When it comes to exercise, don't be afraid of heavy lifting, many girls are because they think they will become bulky, the truth is, we don't produce testosteron that will make our muscles grow big, you will only get more toned and actually your feminine curves will only get enhanced. Cardio is just as important as lifting, for over all health and strong heart. The benefits of lifting is.. not only will you get more toned.. but it actuallu increases metabolism, strength, cognitive function and bone mineral density, it even decrease fat, blood pressure, risk of diabetes and cardiovascular disease. Don't belive the "fact" that exercise in the morning is the best, we are all different, any time is actually good, it all depends on when you have the most energy.

So start making a meal plan consisting of vegtables, lean proteins, good fats and complex carbs. If you think you will see results fast, I'm sorry, but you have to be patient, there are no short cuts to a fit body, just eat clean and train mean!

Peace & love

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Postad i: food, healthy living, recipe

When the cravings sets in, and you can't help yourself a complete carb-load, this is what you can eat to not feel guilty over binging on something. It's vegan and has lots of nutrients, not only carbs.

What you need is:

-High quality vegan spagetti

-1 fist of frozen broccoli

-1 fist of frozen peas

-1 tomato, diced

-1/4 eggplant, diced

-3 mushrooms, sliced

-1 fist of fresh spinach

-1/4 to 1/2 chili (depending on how spicy you like)

-Opt. Pink himalayan salt / Alpine rock salt to taste


Boil the spagetti according to package. While it's boiling, start preparering the vegtables. When the spagetti is done, diain it and set aside. In the same pot, put some olive oil in and sauté all the vegtables (exept the spinach). Put the spagetti back into the por and stir in the spinach. (Opt. add some salt for taste). Ready to serve.




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Postad i: fitness, food, healthy living

What up everyone. Do you want to burn fat? get stronger? then you'e come to the right place. To burn fat, you have to eat healthy and exercise, but what is healthy food? we all have different perceptions of what healthy food is, but actually, there is no "unhealthy food" exept the fact foods that are high in sodium, sugar and chemicals, eat clean. What does clean eating mean? It means you should focus on eating a lot of vegtables that are high in nutrition but low in energy in order to burn away that fat. Vegtables contain fibre that will make you feel full for a longer time, but don't forget to eat lean protein like chicken, fish, beans and legumes, it will help you build lean muscle mass. By making yourself a mealplan it will not only help you burn away that fat, but you will also notice a big difference in your energy level and you will feel happier as well. But what about carbs? carbs are your friend, but choose good carbs like sweet potatoes, brown rice and anything that does not contain white flour or anything white. One really important part is you have to stay hydrated by drinking a lot of water. If you want to boost your metabolism even more, add chili in every meal and drink a cup of green tea at the end of the day. What if I don't have time to exercise? you make time, no exuses. walk to work/school, take a few brakes during the day at work/school to do some simple exercises. During the weekends take long walks to get some air and don't forget to hit the gym or if you're not a gym person, swimming is a good option or just try to find an exercise that suites you.

Peace & love

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Postad i: fitness, healthy living

If you have a weak core and want to get it stronger, you've come to the right place. To get a strong core you need to exercise, you just can't sit all day and daydream, you need to take action. Well, to get to it, here is a program for you and you will notice you're posture will get better and you might even get more flexible, in only 2 weeks, you might even notice just after 1 week.

(Warmup 2min jumping jacks)

15 flutter kicks

15 criss-cross

2 min plank (resting is ok, but only for 5sec apart)

45sec mountain climbers

10 dynamic planks

30sec Naukasana (boat pose)

30sec Setubandha (bridge pose)

Repeat 2 times, after 1 week repeat 3 times.

Do this everyday and you will thank yourself afterwards.

Peace & love






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