Tag Archives: life change

Out from the shadows pt. II

Hey guys!

It has been really a long time since I’ve added anything here actually, blog has not been forgotten and I’m going to start writing again, mostly as a training diary and also posting my food tips etc. Back to business!

It has been quite a difficult year for me so far, but now things have been going better. I’ve struggled with my health and physique quite a bit: I had a broken toe which lead to other problems and even an operation was under consideration for a while, but with the help of doctors and fysiotherapists things are moving forward and hopefully my toe desn’t need surgery for another 20 years or so, but time will tell. Also I had problem with re-occuring sinuitis which prevented my workouts almost completely. It was hard to train when even in warmup my HR reached 190 and I didn’t get enough oxygen. Luckily that problem is over as well!

I’ve started training at a gym that’s little bit closer to me, CrossFit is still in mind as well as cardio training. The last three weeks have been great: I’ve managed to hit my WOD’s without any problems (DOMS doesn’t count anymore, it’s part of the game!). I’m hitting the gym 4 times a week: strength training on Monday (upper body) and Tuesday (legs), Wednesday is a restday/recovery day, Thursday and Friday I tend to do compund series with long series, e.g. 4 sets with 10-12 reps. Again upper and lower body seperately. I’ve added a little bit cardio for each day and Saturday is the HR MAX day, which means in my case running/biking with higher heart rate.

Dieting has been bit of an issue, but I’m fixing it slowly. I got Polar Loop for christmas and it has been a great helper counting the calories I need each day, but eating 3200kcal per day (basic consumption + training) has been quite hard, leaving my total calorie loss up to 2000kcal per day which is too much, I know. But slowly moving forward knowing what the problem is and I hope that my weight will soon start to sink again.

Nevertheless, I’m feeling good and looking forward to go on with my life change and hoping to hit my goal -20kg by the end of October. Time will tell but the fight is totally worth it!

Cheers guys!

ps. Look me up at Instagram: autio_j. Pics etc. will be found there!

ImagePic with no relevance: Kokkola – my hometown.

 

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.

Back in the game.

This week I decided that it was time to get back to the gym and start training. Was feeling a bit down for some reason, I was afraid that my strength had gone away and general health wouldn’t be at the level as it was before. Then I remembered that I only have to try be a better me than I was yesterday – so every workout is a step forward.

I decided to really boost my metabolism on Monday so I did a Tabata workout. The feeling when you almost pass out but not quite is pretty intimidating at first but awesome afterwards. I felt pretty worn out after the workout, but happy never the less. I decided to do a recovery-walk in the evening and had a nice long walk with the dog.

Yesterday I had to work and decided to take the day off. Well not quite, I still managed to do a nice long walk with a good tempo with Linus (aka the dog). Luckily I didn’t break anything on Monday so yesterday was pretty DOMS-free day.

Today I decided to hit the gym and do a nice WOD.

Workout:

Warm-up

20 wall-balls (8kg)

Parallel workouts

1)Deadlift 12-10-8 reps (60-90-110 kg)

1)Ab-mat 20-20-20

30-60 second rest between sets

2)Pull-ups amrap x 3

2)Box jumps 10-8-6

30-60 second rest between sets

cool down and muscle maintenance, stretching

My workout IS NOT done by a professional, this felt like a nice workout so I decided to start out with this. It was a bit mixture what we had trained before, but it’s a very nice WOD to start the week.

Tomorrow I’ll do some cardio, Friday will be a rest day and weekend it’s going to be all about working hard.

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Take it easy 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.

4 weeks of hard training

4 weeks of hard training is coming to an end tomorrow! These past weeks have been quite hard and in the beginning I had pretty hard time with DOMS, but after purchasing the foam roller and really focusing on my stretching and muscle maintenance, it hasn’t been that big of a deal.

These four weeks have been consisted of 4-5 workouts per week, including two intense CrossTraining workouts and 2 Tabata workouts plus one longer workout with a recovery in mind. And the results?

Yesterday I hit the gym and I had a pull-workout planned: deadlifts, romanian deadlifts, box jumps, flutter kicks, pull-ups and abmat-abs. The day before I was thinking about the weights what my max would be, and yesterday I nailed them! 5×2 (5 rounds, 2 reps) deadlift at 120 kg (264 lbs) – nailed it! I figured that my one rep max could be somewhere between 140-150, but being able to do five rounds with that particular weight – I was very pleased. Also at the same time I did my record time with that workout plus managed to increase my max pull-ups (with a band) so far – the first pull-up without a rubber band is coming up nicely, you’ll see!

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Hands shaking, skin torn, sweat on the floor = workout complete!

Overall these 4 weeks have taught me quite a few things: hard work truly pays off and that I really, really love CrossTraining. It pushes me to my full potential and there’s no question I wouldn’t hit my goals.

Also during these past two weeks a certain question has been popping up: why do I train and who do I train for? I train for myself and I train because I want to be fit – not just now, but 50 years from now.

Next week I’ll be taking it easy at the gym, recovery and muscle maintaining is very much needed and I’ll be focusing on my weight lifting techniques.

Take care guys!

-Joni-

Midsummer festivities and trainings

This weekend has been all about celebrating the midsummer and the beginning of the summer. For me it started with a work day yesterday and when I was done with that, we wen’t to my in-laws for an amazing dinner and had a good time all together. It has been pretty hard at work so a little pause did the trick.

Today I resumed my training regime and headed to the gym to do my pull-workout routine. I was pleased when I added more weights than last week and double the amount to two weeks ago and still managed to improve my time by almost 25 min. And yes – I was beat afterwards; hands shaking, little light headed and tired. Never the less – the best feeling in the world!

I’m waiting forward hitting tomorrows TABATA and monday will be all about refueling for the next week as I’ll focus on muscle-care (stretching and mobility) with the help of our CrossTraining coach.

Take it easy guys!

Keep on rollin’

It has been quite successful week what comes to training. Meal planning (which is pretty free, because it’s summer), workouts and recovery have all been going well. It comes to mind that even too well? Could it be that I’m starting to get into the rhythm again? Maybe not, but let’s enjoy the idea while it lasts 🙂 

Last week I got some not-so-good news from the doctor, my broken toe has been bothering me and it seems that there is some breakage in the joint, which will probably need an operation at some point, but not now. Well this will not slow me down, I’m going to do the exercises I can and keep myself from running. This will be quite easy because I love my new bike 🙂

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This week starts off with a rest day, yesterday it was all about blasting workouts with static components in between, really nice workout, although my toe was against it. I have made the decision to ride my bike to the gym and back, whether it rains or not, this will give me a good warm-up and starts the recovery process nicely so I can do my foam rolling and stretching at home later on.

The plan for the week is to do 4-5 exercises which include push and pull strength, 2 x TABATA and one longer bike ride with recovery in mind. More about these later on the week.

This weekend we have a great holiday here in Finland, called the midsummer or in Finnish: Juhannus. This traditionally means good food, company and partying (the Finnish way), it’s awesome!

Please do comment what do you like about the blog, all comments are most welcome!

-Joni-