Update me, won’t ya?!?

Hello hello,

Yes, it has been way, oh way too long, but I’m back.

Let’s go straight to the point: I have lost 31kg and I am loving it! It feels so good! And the best part is that my clothes actually fit me or they are too big. But I made a promise that I wont get much new stuff until I am where I want to be.

I am still going strong without sugar, and in addition, I gave up wheat as well. I still make and eat bread, but without wheat. I dont get that blown up feeling after i eat, and oat flour works wonders in bakes. I have created a really good recipe for a raspberry-pie (sugar and wheat free) and it last me for 2-3 days and then Ill bake another one. Want to learn how to make it? Well here you go….

Sugar and wheat free coconut-nuts-raspberry pie:

100g butter

2 egg

• Melt the butter and add the eggs individually.

4tbls honey

2 “caps” vanilla extract

• Add the honey and vanilla into butter-egg mixture

3dl oat flour (or combine rice flour or what ever you want to use)

1dl chopped nuts (which ever you prefer)

1dl coconut

3tsp baking powder

• Combine all flours together and then add to the butter-eggs mixture

250-500g raspberries

some honey

• Add some honey with the raspberries (can be frozen or fresh). I either add one bag (250g) or two (=500g) and they both work just fine. Depends how much of the raspberry taste you want to have.
• Combine the berries with the rest.
• Bake in 200 degrees for about 35mins.
• READY!

I’ll add pics the next time I shall make it. That will prob be on Monday 🙂

Then to training. I go to the gym 3-5 times a week and I have two programs, which i use in turns.

Training:

• Warm up: running 3-7K (8,6K/h)
• Legs: I either use leg press or deadlift. With leg press I squat down with other leg in front of me (I go straight down). I do that 15 times with both legs. Then back to leg press and this again. Both 3 times. With dead lift I do 12 times  squats with weights. Both 12 times, one after the otehr for 3 tiems each.
• Arms: I either do bench with military press or incline bench press with triceos by using this “string” that you pull down on either side of your body. Each combo 3+3 for 10-15 times.
• Back and abs: pull-ups with the machine combined with back trainer or I lie on the bench and bring my legs up and down one by one combined with curl bar. Onece again, 3+3 10-15 times each.
• In addition: “front swings” with kettlebell + some version of plank or breast rowing in the machine (only using my arms) + “front swings” with kettlebel. Same old, each for 10-15 times and 3+3 all together.
• Stretching.

It takes me around 1,5-2 hours to do the whole set depending on the run. obviously 3K run takes less time than 7 K run 🙂

And what do I eat these days? Well, I often start my day with porridge/toast (wheat free)/piece of the pie and then I have lunch which can be a salad/ salty pie/ omelette/anything really. Later on Ill have a snack or dinner, which is what ever has been cooked but its always sugar and wheat free. I hardly eat potatoes/rice/noodles anymore. I love salmon, quark with berries, salads, pies, self-made pizza (well,everything I eat is self-made and I mean made from the scratch). It is really easy to get comfortable with a new diet, as I did it step-by-step and I am now at the point when I don’t go crazy about sweets or anything really. Food is what keeps my body running, and I want to eat healthy. It is really simple ones you get to the correct mode.

I will post a set of pictures later on, to show how I have changed. But that will take some time, as in the end of the set i want to be at my goal. But it is coming… one day! Hmm, I could post some duo pic of me last Jan and now.. shall look into it.

OK, it wont take nearly as long ’til im back as it did this time around! Hope you found tips from this post!

Ciao,

Finch

My BFF’s.

Hola to all!

It seems to me, that I might have neglegted my old friends, but my new ones will be stuck to me for another year or so. Cant be helped! But I thought I’d share my BFF’s with you to.

Lets take a look of my friend who said “Kiss-my-butt” to sugar 🙂

Its Stevia! Stevia can be bought in the form of powder, liquid and little tablets. Stevia is from a plant and its SUPER sweet, so be carefull

when palying with it! If you would normally use 1dl of sugar, you can replace it with 1/7 ts! So one bag will last a long, long time! But its

a good thing – at least for me, as I have a sweet-tooth like there’s no tomorrow, and I don’t think I could do this without my treats. But I

have made my treats healthy, like my sugar-free apple pie, and Stevia gave me the oppotunity to create more good treats without

sugar and with less butter consumption. Me likey!

 

 

 

 

The next friend keeps me on track, she lets me know every little detail about my workouts and even wakes me up in the mornings, when needed – love her!

It’s my Polar-baby! I bought mine from Ebay and aaI can’t recall the exact price but it was not bad – around 50€.

The good thing with this one is that is shows me whether Im burning fat or improving my fitness.

That is of course not the only good thing. This one also shows me what my current pulse is (during my workout) and after

how many calories I have burned so far. After a workout the summary tells me how many calories I burned in total, what

my average and max pulse was, how long I spent burning fat and how long for improving fitness level of my body.

 

 

 

 

Then we have few things, which go down my throath and give me the energy I need for my days.

The Health-trio!

Avocados, nuts & salmon!!!

I’m in heaven – and with and with good fats! Great!

And last but not least…

WATER! My love forever! And I keep showing how I feel by drinking around 5 liters of it per day. Could not be without –

BUT when you drink a lot of water you should remmeber that all the little mineral excape your body faster than normaly.

There for it is super important to keep eating extra vitamins and to keep your salt levels where they should be at.  Salt

can easily eascape, at least in my case, as I do not just drink a lot, but I sweat a lot too. And I learned this the hard way. My

calves crampped so badly that I had to go and see a doctor. For two days I was unable to walk much and when ever I stood

I felt this annoying preasure with some pain. Two days solid like this is not much fun. During the third day the cramp let go

a bit by bit, and during the evening I was back to normal. But I spent the two days previously eating salt, with almost

everything – even drinking it down with water 🙂

These little buds of mine are holding my hands during my hectic schedule of work and sports. But they are such a good company that I have nothing negative to say 🙂

Remember to stay focused, let it slip a tiny bit every so often, laugh, respect yourself and share your story, as you might find out that babes, you are not aone int here!

Ciao,

Finch aka Laura

Pictures taken from:

http://whatscookingamerica.net/avacado.htm

http://www.simplyrecipes.com/recipes/easy_grilled_salmon/

http://everyjoe.com/health/nuts-and-health-272/

http://www.tajunta.net/2012/06/11/tutkimus-kasvit-kommunikoivat-omalla-kielellaan/preserve-water/

Situation analysis

 

I have to post this one, as I pretty happy about what I have achieved so far! I will go deeper into my exerzice schedule in the near future, as well as, post new receipes, which aren’t bad for your health. And i will share my measurements in the future as well, but this is what I noticed today:

• I have lost 15kg in 4 months

During the first month (February) the only thing I did was that I say godbye to sugar. Since 1st of March I have been exercising 4 to 6 times a week (at the gym). As mentioned before, I will go deeper to this topic in the future, but i tought myself how to run. I only started this a month ago, and I started it by simply walking on a dreadmill. Then when that felt easy I started a new routine. walk for a minute, run for a minute, walk for a minute, run for a minute, etc. When that was an easy task I changed it a bit: walk for a minute, run for 2, walk for 1, etc. Today I was going to walk for a minute, and run for 3 minutes, but after I had been running for 3 minutes, I did not feel tired or out of breath so I kept going. So today I:

• ran for 20 minutes, which meant around 3Ks – wohoo!!!

My walking speed is 6,7k’s an hour and my running speed is 8,4k’s an hour.

Im off to bake another apple pie, and Im kinda starving 🙂