The 4 Hour Body

Hi! Have you heard about the book "the 4 hour body"? I started reading it last week and i am completely stuck in it. I don't know if I stand by everything in the book but it is without a doubt very interesting. It is a lot of scince but Tim Ferriss writes in such a way that it becomes very entertaining. Read it!

http://www.fourhourbody.com/

My Favourite Health Mags

I read a lot of health & fitness magazines, both because it is one of my biggest interests and because they give me inspiration to exercises and workouts that I can use with clients. My absolute favourite one is:

closely followed by:

My Weekend

Hi! Have had a great weekend in Hong Kong with fantastic weather. Went out for dinner friday with a few cocktails. Up quiet early though saturday and did a Pilates class followed by a spinning class in the gym. After lunch I caught up with a friend  and took a long walk with her and her dog. Dinner yesterday was with a bunch of friends in Sichuan restaurant - yummy and very spicy! Had a session this morning with a client and after that I have just been taking it easy with my boyfriend. A walk and lunch in a cozy cafe with a book:) Will have a quiet night at home tonight with a movie and homecooked dinner. Need some new energy for the coming week which will be ver busy. Starting off with a TRX class tomorrow morning before work!

How something so quick can be so good:)

Came home quiet late yesterday so whisked together an omelett with mushrooms, onion and cheese. I served it with a salad of lettuce, cherry tomatoes and avocado. Very quick and very good!

TRX

Hi! Yesterday I did a TRX workout which is a circuit workout that uses industrial-strength nylon suspension cables with handles, attachable to any overhead anchoring point. Using your own body weight as resistance, TRX allows you to perform some 400 exercises, ranging from the super-easy to the super-hard. The class targets your entire body and emphasises toning and strength building that help with day-to-day activities.

I really enjoy TRX and I think it is fabulous for building up muscles and body strength. I'm thinking about taking the certification myself and use this with my clients since it is so easy to bring everywhere and it is perfect for outdoor training. Compared to Body pump this is both more efficient and more fun!

Protein for Vegetarians

My new client is a vegetarian and she said she said she has problems with eating enough protein because she wasn't sure what good protein sources are. Here are some examples of excellent Protein sources for Vegetarians:

Chickpeas & Hommous

Eggs

Dairy

Quinoa

Tofu

Soymilk

All kinds of Beans

Lentils

Now, a 5km run then lunch!

Evening Tea

Celestial Sleepytime herbal tea with Chamomile, spearmint, West Indian lemongrass, tilia flowers, blackberry leaves, orange blossoms, hawthorn and rosebuds. I drink this at night to relax and get in a sleepy mood for bed:)

Iron Savers

I have had a lack of Iron since I was about 14 and have learnt to recognize the signs which in my case involves that I feel lack of body energy and sometimes get a headache. Red meat is a great source of iron but since I don't eat that very often my saviours are Strawberries and dried Apricots. I love them both so it's not just good for me it is a treat as well :)

Afternoon tea

My friend had put together amazing afternoon tea yesterday. She had done both sweet and savoury scones, there were homemade jam and marmalade, cream cheese, whipped cream, chocolate truffles, and fresh figs & strawberries. Walked home after that and spent the night with a movie and a red curry I cooked. Had a long sleep in again today:) Have some work to do during the day and in the late afternoon I will take my boyfriend out for a training session. We'll do circuit training for core and upper body. Have a nice Sunday!

Finally well!

Hi! I'm finally feeling well today so I celebrated with a walk up the morning trail and some circuit training. Have missed exercising so much so felt really good. Found a little park along the trail so took the opportunity when I was there to try some things out for a workout I am planning for a new client I'm seeing on Monday. She wants to work a lot on her upper body and I think I have designed something for her now that could be good. When I came home I made a chickpea and quinoa salad for lunch. My boyfriend was a bit sceptical but he liked it :)

Off for Afternoon tea now at a friends place, see you later!

Friday and Dinner :)

I am finally starting to feel better plus it is Friday which means Weekend!!

I have missed exercise so much so can't wait for tomorrow when I finally get to do something active. Depending on the weather I'll do a hike or some Yoga & Pilates.

First afterwork and dinner to celebrate dinner. Have a friend in town from Australia so tonight we are heading for Tapas in this place: http://www.hiphongkong.com/eat/restaurants/spanish_restaurants/mesa_15

                                            

                    

Spirulina

Hi! As mentioned  previously I can write a whole post about Spirulina so here it comes! I think Spirulina is great since it is a natural supplement and I have noticed that I both have gotten more energy and my skin and hair has gotten better since I started including it in my diet.

Spirulina is one of the most nutritious foods in the world. It is 100% natural blue-green algae that were first discovered inn South American and African lakes and has since constituted a significant part of the diet in many communities.

Today Spirulina is usually sold and used in tablets or powder as a dietary supplement and has many different benefits:

Spirulina is extremely rich in vegetable protein and iron – richer than both soy and beef.  

It contains a high volume of beta-carotene (Vitamin A) which protects cells (5 times more than carrot and 40 times more than spinach).

Spirulina contains high volumes of GLA which is a rare healthy essential fatty acid that can reduce cholesterol and prevent heart disease.

In addition Spirulina holds a wide range of Vitamins and Minerals: Vitamin B (which is particularly lacking in a vegetarian diet), Potassium, Magnesium Sodium, Phosphorus, Calcium etc.

Spirulina is probably the only food containing Phycocyanin which both have anti-inflammatory effects and help the body’s immune system.

 

Clothes for inspiration

Hi!

I am still sick but I am definitely better than in the beginning of the week. Get so restless when I can't exercise so can't wait for when I am well enough to get back. In the meantime I have been checking out some clothes for gym and exercise to keep me inspired. I never really find anything that wows me; I think most of the collections for women are quiet boring. Stella McCartney for Addidas and LuluLemon sometimes has a few things that are a bit more exciting. For Basic wear I think Cassall (Swedish brand) have the nicest things. Below are a few Cassall things I wouldn't mind filling my wardrobe with :)

       

Vitamin C Boost

Felt really poorly today so I had to leave work early. Made a fruit salad of kiwi and orange to get a Vitamin C boost. Will have an early night and lots of water, hopefully it will make me feel better until tomorrow!