Category Archives: General

A new start.

Hi guys! Past week was pretty aweful as the flu kicked in, so I decided to take it easy and really focused on my workout routine. As a result of hours and hours of trimming my perfect plan to really punish my body and get that fat burning I developed a great plan which kicks in TODAY!

I contacted a PT at my gym and asked a little help to my nutrition problems. Not that I have them, but I’m interested to get a proper diet to fit my goals and couldn’t think anyone better than a soon-to-be a life coach. So today I’m off to buy a kitchen scale and I’m prepared to start prepping my meals and weighing everything. It’s a nice thing to try eating and working out like a pro, the idea is intriguing. We’ll see how it goes.

As for the workout schedule, I’ve been going out to the gym for two years now and also done CrossFit for a year, so I decided to shape it to be the best possible for me. Basically it follows a simple 3 divided gym routine, added two days of HIIT and Tabata, also for the three gym days I added a morning cardio workout for 45 min. I’ll be doing 3 sets of 10 reps for 3 weeks straight, then I’ll do a peak week with 5 x 5 sets and so on.  The workouts I added are my favorite ones and also one workout for each muscle group that are out of my comfort zone, just to bring on the burn 🙂

Today I did a nice 45 min cardio ride with my bike and the weather was great, everything seemed perfect until I came home and got this headache that’s bothering me still. So today I’m going to get my shoulders massaged and hopefully I’ll hit the gym tomorrow.

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But here we go! More will follow.

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Triumph, recovery and orthopedics.

Those have been the thoughts of late.  I have triumphed over certain problems that I’ve been having on the mental and physical side. The year has been hard and at the same time unforgettable. My weight-loss journey got to a great start this year and in total I’ve managed to loss 22 kg so far, which is a fair amount, but I’ll keep on working and want to lose more. What can I say – losing is my game (pun intended).

In may I struggled a sporting injury and was forced to take a long, long recovery after breaking my two toes. Unfortunately the toes didn’t heal quite as planned and now I’m waiting to see the orthopedic surgeon and they have to operate the foot for a full recovery. Never the less the training will keep on going!

Today I was at the gym working my ass of as usual and there came these two guys who were definitely pros by the looks of it: Rogue-fitness wear all the way and fit like no other. Nevertheless, I felt like they were my peers: did the same things in the warm-up routine as I did etc. It occurred to me, that fitness and healthy life isn’t just the things you do – it is the idea of a better you, trying to reach your goal and always trying to do a little better than before. Failure is almost inevitable – but without failure one cannot learn anything. That is process. The bottom line, I realized today that applying this ideology to every aspect of my life is the key of success. I’ve been struggling with school for some time now, but I did manage to act on the matter and strive for the better today as well, it made me feel good. I know this might sound bit a cliche, but never the less, it was an epiphany needed.

My journey has been amazing, I’ve been able to do things that I didn’t think possible in January, like hitting my dead lift record to 140 kg or learn the technique how to bench press properly. And what more is there to come?

Although life has been hard this year – CrossTraining has made it easier for me, being my own escape.

Take care guys.

Apology.

Hey guys, I’m so sorry I haven’t been writing lately, to be honest, I haven’t had the motivation to workout lately. But good news: the misery is coming to an end and light at the end of the tunnel is finally close.

I broke my two toes in May and unfortunately the bones didn’t align correctly while they were healing and it has taken time to heal, but now I’m getting back! It seems that injuries are always a part of my life, but I’m determined not to quit – no sir. I will keep going on and hopefully be stronger and nail my results!

I’ve absolutely fallen in love. With my bike. Yes, Linda too, but my bike is awesome. I’ve been biking quite a lot recently, not being able to do Cross Training, I’ve been trying not to risk further injuries. Maybe the best feeling was the other day when I decided to do a little run and I biked a marathon. The feeling was awesome, all that hard work in the beginning of the year hadn’t gone to waste and I think I did good.

I will return with my CrossTraining exercises soon, have to get one tattoo first, but after that has healed, I will get back with the iron and hopefully for good this time.

Also other major change is coming. I’m going to start doing Paleo diet, I’m really excited and a bit afraid of it, but hoping to see great results. The thing that concerns me is how to get all the ingredients during winter and protein intake. But I’m sure I’ll find a way to make it work.

My paleo experiment
My paleo experiment

More of this, next week!

Take it easy guys.

Bubbles.

Lately I’ve been struggling with motivation and I don’t understand why exactly. In June I hit my training to the T, but now in July it has been hard for some reason. I had an easier week when my toe started acting up, and after that I feel like I’ve been running on 70-80% what I could do. Don’t get me wrong, still when I hit my workouts I give my all 100% and more, but the greatest struggle has been with going to the gym, working out my schedule etc.

Also one reason why I’ve been feeling a bit low is that my toe is still pretty painful after and during workouts, the doctors don’t seem to find anything wrong with it except it’s inflamed and they won’t give me the injection I want to get rid of it. Well, we’ll see what comes of that.

But now I’ll make a promise. Next month I’ll be hitting it harder than ever, also with my diet. I’ve been taking it easy, because it’s a part of my summer routines to enjoy good food, but next month I’ll be returning to the old regime and you’ll see me hitting those goals again!

How awesome it is that the CrossFit games are finally here?! Too bad to hear that Mikko Salo was injured, hopefully he’ll recover quickly! I’ll bet that Rich Froning will be on top this year, what do you guys think?

Take care people! 

Milestone achieved.

Today was my weigh-in day. I made a promise to myself that if I’d be able to lose 20 kg, I’d buy myself a new bike. Well, I purchased the bike last week and today I reached that -20 kg! So I can be happy with my new bike. But will this be enough? No way.

I set a new goal today, -30 kg in February 2014. This is totally achievable.

What I’ve learned from our CrossTraining workouts is that the mind wins over matter, when you’re fully concentrated and willing, you’ll get that one more rep out of you. Also in general my new way of life has given me more determination and in general I feel good, better than in years – and this is just the beginning.

After a weeks training of CrossTraining I already understand the effects what will become of those intensive training sessions. Strength, agility, endurance and speed all in the same package. I’ve also adapted a new way of thinking about my looks – I don’t care if I have a six pack or not, I just want to be able to do 20 pull-ups – when I’m 80. Being fit comes first, looks second. Luckily they tend to walk hand in hand (haha).

Tomorrow I have the day off from work and feeling a slight DOMS after yesterdays workout, but not as much as I feared, maybe thanks to the foam roll I purchased, it’s so cool. I’m getting tomorrow some more results from my doctor, regarding my broken toes. I’ll found out how long I have to hold myself from running, but luckily I got that new bike.

Take care guys and train hard!

-Joni-

The keys to success.

Today I have thought about this journey I’ve been on the past 6 months and I’ve tried to realizes the pros and cons of the whole project. The cons are limited to a rare few which are few minor injuries etc. The pros on the other hand, there are a bunch of those: I feel better, I’m faster, stronger, more agile and don’t get fatigued as easy. What have been the key factors?

1) Nutrition – most definitely the most important thing, it’s the the whole essence of your success. Without proper nutrition you don’t have energy to exercise and you won’t get the results you’re looking. It was hard trying to learn eating 5-6 meals a day, but it was worth it! Your metabolism works better and faster and also you don’t get hungry.

2) Train regularly – this has been the key for me, dragging my a** up from bed every day to do that exercise when I planned it. Usually I’ve been doing 3-5 exercises per week, with variable intensities between workouts. But do remember that rest is just as important as exercising!

3) Motivation – I think that finding motivation to do better each time when I workout has been a great factor, I’ve set long term goals which I try to reach at certain point and follow my progress regularly. Also this blog and all the readers and comments have kept me motivated! And also when feeling down, always remember that there’s a next day coming.

4) Support – Family, friends, co-workers all their support has been great. It gives me a good feeling when somebody sees the change in me.

There’s my keys to success. A little more information about nutrition and training are coming also to this blog, so stay tuned for more!

-Joni-

Train you bastard!

Hey guys! It has been a while from my last post, sorry about that! It has been a bit hectic at times, but training has gone pretty good! Although I found myself cheating a bit when training biceps, but I will improve next week!

This week I trained only twice at the gym because it was a busy week. But the workouts were quite good, especially my personal best on the crosstrainer, two uprising intervals for 40min HR being 160-max, the feeling was amazing when I finished, really felt like I am improving.

Next week I will be doing longer concentration sets at the gym and I will add more cardio, been thinking of running 30-45min every morning (or at least 3-4 times) every week. Hopefully this will increase my air intake and endurance overall. Also it will amp up my weight loss, now it has been quite stable and I feel that I have gained lean muscle, because measurements have been going down, as weight has been stable.

I thought about motivation also this week. Getting good feedback from family and friends is nice, but they have seen nothing yet. Lets amp up and hit those goals!

Thanks for your support and please leave your comments, they are the best motivation!

-Joni