My workout routine| June 2019

Recently i have been getting quite alot of questions regarding my workout routine and also people wanting different workout schedules/programs.

And well, instead of answering everyone seperatly, i thought i might as well do an update of my workout routine on here.

Regarding workout schedules and programs, i don’t personally do them… even if i have taken courses regarding exercise and planning exercise routines, i am more focused on nutrition and feel more comfortable with health coaching and nutrition plans. So for workout schedules, there are plenty of amazing people out there who have more knowledge in creating workout programs!

So how is my workout plan at the moment? Well …. my workouts go in phases.

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Sometimes i have lots of time to workout, sometimes i have little time to workout.

Sometimes i have lots of motivation to workout, othertimes i have barely any motivation to workout.

Sometimes all i want to do is lift heavy weights and other times i just want to run.

And other times all i want to do is go for walks.

After a phase of just wanting to run and go for walks, i am now back into my strength training phase and just wanting to lift weights.

It is kind of nice to vary and to be able to do different forms of exercise. Just going to the gym and lifting weights X times a week for 10 years straight doesn’t appeal to me. I need some sort of variation in my workouts so that i don’t just do the same thing over and over as that gets rather boring.

Recently i haven’t actually had that much time to workout, so i have gone to the gym around 3 times a week and other days just gone for walks. But typically i try to go to the gym every second day, so around 4 days a week works well for me in my life right now. And the days i don’t lift weights at the gym i go for walks – usually, unless i have a long 8 hour work shift then i am often too tired, as i am on my feet working for 7 of the 8 hours.

So what do i do when i lift weights/strength train? Well, i still do the typical “body builder” type of training where i workout muscle groups. I do personally think that workouts life crossfit or functional training is the most optimal… where you work your whole body and do both strength and cardio in the same workout or movements. Those exercises and workouts are more beneficial for health and function…. training biceps and triceps isn’t exactly what you need in everyday life unless you have a job where you need alot of arm strength. But typically a “Body builder” workout does build strength and muscle but is also about aesthetics.

However my goal is neither to get stronger, i.e i don’t always press myself to max to get stronger. And my goal is neither to have visible abs and boulder shoulders…. i mostly just workout for health and because i enjoy it.

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So my workouts are very much based on what i want to workout that day… i don’t have any set program i follow. Typically though in a week i would do 1 back session, 1 leg session, 1 upperbody session (i.e shoulders, biceps and triceps) and 1 cardio and abs session. And do a warm up/run/cardio when i feel like it. The schedule and exercises i do vary.. but if i just workout at the gym 2 times in a week then i would do an upperbody and lowerbody session as i like to workout all my muscle groups in one week anyway.

So that is pretty much my schedule at the moment. During summer this will change as i may be out in the sun more doing runs or walks, or if i have long work shifts i may not workout at all due to time/energy levels. I don’t usually plan my workouts beforehand either… i plan my workout when i get to the gym.

However i do usually try to plan what times/what days i can workout at the start of each week. Somedays it is early sessions before school and other days it is late sessions after dinner, all depends on what i am doing in the day. And somedays i plan to workout after lunch/after school but have things to do or am too tired and then i head home instead. And somedays i sleep past my alarm and miss my planned morning workout… that’s just life.

I make sure that my workouts are based on enjoyment and because i want to do them and never force myself to workout, however i do make sure to get some fresh air and move my body each day (as long as i am not super sick or injured). But i don’t have any minimum time i have to workout, sometimes a 20 minute walk is enough.

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So there you see my workout routine as of May/June 2019 🙂

I do want to get into more functional/crossfit style workouts again, because as i mentioned i do think they are the most beneficial, especially for health. Not to mention super fun. And in the future i would like to run some OCR/obstacle couse races such as tough mudder. And also to begin running more often/regularly and not just have it as a phase thing.

I would love to know HOW do YOU workout? What’s your workout routine? 🙂

Graduation day | Health promotion with focus nutrition

After 3,5 years at university, whereof 3 years studying health promotion with focus on nutrition, it is finally coming to an end.

These three years have gone SOO quick. Trust me, when you first begin university it may feel like a lifetime until you graduate and are done… but it will go by so quickly. Three years anyway… if you study 5 or 7 years, of course it will feel like it never ends. But even then, i have heard people who study 5 years to do a masters and say that the time at university went far too quickly.

Today is my graduation day… hopefully get my bachelors in health promotion. Though i won’t know until summer whether i have passed or not with my final bachelors essay.

In three years alot can happen. I feel like a completely different person compared to the girl i was autumn 2016 and first started the program.

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^When i moved to Gothenburg, autumn 2016^^

2016 – new start

I moved to a new city… on my own. Wanting a new fresh start.

I had only been in Gothenburg once before where i spent a two day weekend with my boyfriend at the time… and i fell in love with the city.

Moving to a new city is scary… especially when you don’t know anyone. When you don’t have any contacts and don’t know where you will live. How to travel around the city.

Read more about this HERE: moving to a new city to study| life change and 8 tips for moving to a new city

I had moved out and lived with a roommate earlier, when i was studying at Uppsala univeristy, though i just had a 60-90 minute journey back home if i wanted to see my family. Now i was going to be 4 hours away by train.

However, i have always been so independant that that never bothered me… mostly i knew i would miss my dog. Which i very much have these past 3 years.

There are alot of fears moving to a new city and starting a new university program. Would i make any friends? Would i like the program? Would i feel lonely? Would i like the new city? etc etc I had to face alot of fears and step outside of my comfort zone alot when i first started university and moved to a new city.

 

Did i always know i wanted to study this program?

I have had doubts about my program… often wondered if maybe i should study the dietititan program instead. But in the end, i am very happy i have studied this program… and i do have plans to continue studying… to learn more about coaching, psychology, eating behaviour, leadership, sports nutrition and maybe do a masters in nutrition. Three and a half years at university but i still doubt that i have enough knowledge. Or well, i know i have enough knowledge… i know that my knowledge in nutrition and exercise and health promotion is adequate and higher than the average person… but i guess i am just not done studying or learning.

I love learning…. not so much the stress involved with assignments and exams. But learning more information which i can then share with others and use to help others is what i love. So i am not done with studying, even if i am done with my bachelors.

My university program

Many people are interested in what program i studied and it was “Health promotion with focus nutrition”, and i have written some posts about what i have learnt and my thoughts about the program, HERE: & HERE, which you can read.

My overall thoughts… it is a good program. You learn information about alot of different areas from nutrition, coaching, motivational interviewing (an evidence based counselling style that is usually used when helping people to change behaviours), sports nutrition, biochemistry, health promotion and the list goes on.

Compared to the dietitian program, we have focused alot on health promotion. I.e working with healthy people to keep them healthy. Promoting health and working on “health factors” instead of so called “risk factors”. In the dietitian program they learn more about how to work with sick people and people with different diagnoses. With my knowledge i can work with people who are sick to a certain extent… however we don’t really have the right knowledge to work with nutrition advice regarding certain illnesses and then it is better that the client is sent to a dietitian with more knowledge in those areas of nutrition.

So what can I, and the others in my class work with after this program? Well… we don’t really have a license like dietitians do. However we have qualifications to work with nutrition, exercise, health, health promotion, lifestyle changes etc

Careers can vary from having your own business and doing health coaching, doing lectures, working in health care centres, working in schools, working with businesses, creating mealplans or even working with food. The list goes on…. just from the wide range of internships that people did in my class shows how many different career options there are for us.

Not to mention that there is more and more attention focused on the health for qualified healthcoaches and people focused on promoting health. More and more people are getting sick due to lifestyle related illnesses, and i definitely think people with a similar university degree/program can have a huge impact in helping people improve their health.

What happens now?

It is so crazy to think that these 3 years are over, and it does send me into slight panic mode. I must admit… i feel like i have been constantly stressed these past 3 years, hahah. Which isn’t a good thing. But i have the same feeling as i did after graduation from highschool where you are left thinking…what happens now? What do i do now? Do i work… do i study… how do i get from A to B? What am i doing with my life? Am i on the right path?

So many questions and no answers…. I don’t know where i will be in 5 years time or what i will be doing with my life, or how my life will look like then. But i don’t want to worry about it either.

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This summer my goal is to just work at the foodstore i currently work at. Focus on my social media work with my blog, instagram and YouTube. And also work on some side projects i want to try to build up. And also begin with lectures, maybe doing health coaching and also applying for nutrition/health related jobs. I don’t know how my autumn will look like… but this summer i know i just want a break from school because these past months have been stressful with school and my bachelors essay.

My advice to others:

All i can say from my experience is…. Dare to try something new. Apply to that university course or program. Dare to move to that new city. It is ok if you realize that the first course or program isnät for you… that happened to me. The first time i started university and moved away from home it didn’t turn out as expected. I didn’t make friends, i felt lonely and didn’t have any fun at university. But the second time rount it was better.

It is ok if you study 3 years and realize you hare passionate about something else. You are not a failure. You have still learnt things, gotten experience and realized what you don’t want to do.

Just dare to try. Things may not work out as planned, but that’s life.

I had to move a bunch of times before i finally got my own student apartment. I didn’t makke friends at first when i started university the seocnd time around. I have felt lonely. I have doubted my program and whether i should continue studying.

But for the majority of the time i have enjoyed studying and enjoyed my university experience.

Also, i am so thankful that in Sweden it is free to study. Of course, i have taken a student loan to be able to afford to pay rent/food/etc and not have to work fulltime as well as study… but atleast i don’t need to pay to actually go to unversity, which i am very thankful for.

So… this long post finally comes to an end. All i can say is that i am so happy to finally graduate and have my degree *hopefully*… but at the same time i really don’t feel ready and like time has gone too quick.

Also, i know i haven’t written so many personal posts recently… i used to share my monthly goals and life updates… but with all the school and work stress i have had recently i stopped doing that. But i felt i atleast wanted to share this update in my life 🙂 For those of you who have followed me for the past few years 🙂 And hopefully you will stick around for the next few years as well!

 

Why am I not blogging anymore?

Not sure how to start this post… with hello?

Over the last few weeks i have been getting quite a few messages from people wondering why i am no longer blogging on here… or why it is mostly recipes.

First off, it is lovely to hear that you care and miss my posts… it does mean alot!

And well, the short answer to the question is…there is no time.

But if i am honest with myself, that is not the real or full answer. Sure, not having alot of time left for blogging is definitely one of the reasons i haven’t been able to blog. But if i truly wanted to blog, i would make time for it. If i can write and share recipes, then i should be able to write a few non recipe related posts as well?

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However, i just haven’t been motivated or inspired. There hasn’t been any creativity left for blog posting recently. Haven’t known what to write about, and sometimes it feels like i end up just writing about the same things over and over.

Many want to read more about eating disorder recovery posts, and i understand that. But it also feels a little like i have done that in the past, and one of the reasons for changing blogs was to not write so much about it. Sure, i still want to help and share advice posts… but i am also trying to do that in video format on my YouTube at the moment. (My channel, HERE).

It also feels like i have written so many posts about eating disorder recovery, shared all the advice i could and it is easier to just refer to old posts instead of writing new ones.

And with nutrition posts, which have also been requested… well i just haven’t known what to share. I’ve been stuck in a battle of… what could i share that isn’t already available online? As well as feeling…How much free information can i give away? For the past 10 years i have been blogging for free, so much time and energy dedicated to writing blog posts, sharing advice, answering emails and of course… helping people is SO MUCH MORE important than money. But there also comes a time when I have to realise that i can’t give away all the information i learn at my university course and from all the hours spent studying… because in the end, why would anyone want to hire me as a health coach or a lecturer(?) or even to buy ebooks from me if everything is already available online for free? I hope that makes sense! Of course… that doesn’t mean i will never write nutrition or advice posts again… most of all i just need to find inspiration again and find my creativity.

For those of you who don’t know, i am writing my bachelors thesis right now which is taking up the majority of my time. Preparing, reading articles, writing, rewriting things and the list goes on. And then on top of that i am also trying to keep creating recipes and content for my IG and on here (recipes anyway) and trying to post a YouTube video a week… even if that isn’t always possible as editing can take 8-10 hours and i don’t always have the time for it. And then on top of that i work some evenings and weekends… and somewhere inbetween i want to try to meet friends and have a social life, work out and also get time to clean my apartment, do laundry and actually just watch series.

Somedays it can feel like i don’t actually get any time for myself or that i am working on something from 8am to 10pm. And otherdays… i am so exhausted mentally and have 0 creativity or motivation.

Of course i must admit… i sometimes feel bad about the fact that there are people out there who are running businesses while also writing their bachelors thesis (or even masters – which is much tougher), people who can actually post several youtube videos a week while going to Uni or writing their thesis essay.. and people doing so much more than me while still able to do their Uni work. And it makes me feel bad… like i should be doing so much more. Why can’t i also run a business or post several YouTube videos a week and still do everything else i do… or why can’t i just write a few extra blog posts a week.

However, i am trying to remind myself that we are all different. And adding more to my plate isn’t going to help me. I am already incredibly sensitive to stress and easily get anxiety when i have too much on my plate… so even if i want to do more and often feel like i am not doing enough or good enough, i also need to realise there is only so much i can do without breaking down.

Anyway… so that was the long post as to why i am not really sharing so much on here right now. My goal is to be more active on Youtube and try to show more of my personality and to also sharing some advice and inspirational videos on there.

And in time, i do hope to start blogging on here again and sharing more than just recipes. But i hope you all understand why it has been a little empty here recently. Just trying to balance everything in my life and figure things out!

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You have to start somewhere – it is ok to be a beginner

Two days into my internship and i can tell you i am feeling rather mentally tired. Though pretty much everyone told me this beforehand… there is alot to take in, new faces, new information, new work routine…. so even if the 9 hour workdays days aren’t so tough, i.e i am used to working those hours. It is all the new information and impressions that take alot of energy.

But so far so good. And i don’t plan to write so much about my internship or what i am doing or where it is etc, but hopefully in the next few weeks i will begin to get to do coaching with clients and even write nutrition/meal plans. So i am looking forward to that.

But one thing i am learning to accept is that it is ok to be a beginner…. And you don’t always start off amazing or perfect.  But to get better… you have to start.

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I am – unfortunatly – the type of person who doesn’t like trying new things in the risk of being bad at whatever i am trying. This does hinder me in life. I don’t want others to see me failing at something and i don’t want the negative feeling i get when i am bad at something… even if i have never tried it before and there is no reason why i should be good at it.

But i am now realising that to get better you have to start and just do it…And you get better the more you do it or practise.

Just like with ex pull ups or pushups or even running… for most people, when they first try push ups or pull ups they might not even be able to do one, but over time the more they practise they will suddenly be able to do 5 or more in a row. And it is the same with other things.

So if i compare myself to my work colleagues who have been working in the business for years, and i am new to this business (i.e i already have the nutrition and coaching competence) they have different qualities which are good to have at the workplace. And i know that within time i will also develop and work on them.

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But for now i just need to accept that it is ok to be a beginner…. and that just means i can only get better. Hopefully.

I know this post may be a little weird to read, especially when i can go into the different things i mean. Also the fact that this idea and topic came to me yesterday at work, but i didn’t have time to write it then… so my thoughts aren’t as sharp as they were right when the idea hit me! But hopefully you get something out of this post as well…. To learn that it is ok to be a beginner and ok to not be good at things. But if you want to get better… then you have to practise and work on them. 

I hope you are all doing well 🙂 I know i haven’t been writing or sharing so many posts that aren’t recipes the past while… but that’s just life. There just hasn’t been time or energy to share other than recipe posts. But hopefully i will be back to blogging or sharing nutrition or vegan related posts in the future 🙂

Otherwise… feel free to recommend YouTube video ideas i can do during the weekends so you get to know me better and can follow me on that social media platform where i am more than just words 🙂  My Youtube channel.

Life update! School, life, health, climate change?

It’s been a while since i last posted a life update or anything that wasn’t recipes/food!

Though that’s what happens when your life isn’t that interesting… there really isn’t much to share!  And just like many times before… contemplating what and how much to share. I know many people want to know more about myself and my life, but i always think “why would people want to know about my life or what i am doing/my thoughts”.

Maybe i should start doing one of those weekly lists instead with ex: “the best thing this week”, “the worst thing this week”, “something i learned this week”, “favourite film/series/show this week” etcetc

That might be a way to share more of myself and my life and not feeling like i repeat myself each time!  I definitely do want to show more of who i am and my personality… as i feel like that is lacking in my social media right now. But it may be easier ot do via film… so if you aren’t following my on YouTube… go there and subscribe as there you get to see more of who i am (sort of). CLICK HERE.

SO…. LIFE UPDATE!!

Well, it is is statistics and qualitative analysis in school, which is preparations for my essay. It is definitely a struggle and far from fun, but it has to be done! I have had two similar courses in the past, and if i plan to do a masters it will be even more courses in this topic. University and studying can’t always be fun!

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Otherwise i have been working…. i always feel a little anxious before my first shift when it has gone several weeks without working. But once i begin working it is back to the same routines/what i know, so it is kind of nice. A way to turn off my brain for a while.

Also i went out to try the beyond meat burger once again…. and i actually really like the burger. It definitely has a meaty texture, but i don’t mind it. I completely understand though if some people are put off it because it tastes rather realistic (or in my opinion anyway!).

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It has also been a snowing a whole bunch this week and i must admit…  I am very tired of the snow and winter right now, and just long for summer. Though at the same time… i am also worried about the climate, because certain parts of the world are EXTREMELY COLD right now and others (from what i understand) are much warmer than they should be/usually are at this time of the year. And this is definitely signs of global warming and climate change… When places are freezing over and others are heating up way too quickly, then it just isn’t right. And it is frightening. I just want everyone to start taking action and making a change…. No, i am not perfect and i can definitely change certain things in my lifestyle and what i buy that could help the climate more, but being a vegan (or eating as plant based as possible) is one of the best things you can do for the climate. – I might write a post on some other things you can do, but you can also read a pervious post i have written about this: Climate change and global warming: Take action and make a change  & Food and environmental impact

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Onto other lighthearted things….?

Well, just taking each day as it comes. Ups and downs in how i am feeling, but generally positive and happy. Though i do have fears and worries for the future, and some nights the anxiety creeps in and keeps me up all night. But i feel like for the majority of time i am happy and doing well….. isn’t it a little strange that i have to write this, hahah. But for me, it is a positive thing to be doing so well with so little anxiety and stress, haha.

That is pretty much my life update right now… Already the second month in the year and it feels like January was never ending, but at the same time it passed by so quickly!!

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I hope you are all doing well and i apologize for not being so active on here…. i just haven’t had so much inspiration to blog – lots of questioning myself about what to post and what people actually want to read. It is definitely a struggle!