Tag Archives: life

The mental game.

I feel that going to the gym and living a healthy life is always a battle that’s been fought mostly inside our heads. At least that it is to me. The hardest thing is to commit to your goals and at the same time not to go overboard with them. The balance is important. My fiance told me yesterday that she isn’t going to watch me melt down and that I have to remember to “honor” the rest days. Truer words have seldon been spoken. Anyways, my point is that strong will combined with reason can take you anywhere you want to go, obsession usually doesn’t do you any good.

Today I felt pumped. I amped myself up yesterday figuring my routine and mentally challenging myself to endure the pain. I think that it’s important to go to the gym willing to give 100% every time. If you don’t feel up to it, my advice is to take the day off and go for a jog etc. Usually this can be your body telling you it needs more time to recover, but if this re-occurs more often and often, maybe consult a PT and think about your goals and motivation factors. 

I worked on my chest, abs and back today. I did 4 sets with 12 reps each, wanting to really feel the burn and fight over it. I had to lower my weights so that I wouldn’t risk my technique, but even with lower weights got the burn and later on the sweet reward of the pump. After my sets, I decided to hit the cross trainer and do some cardio for 30 min “mountain climb” style. Was really. really exhausted, sweat pouring down and feeling on top of the world. Really pleased with todays work.

Now I will enjoy the sun, relax and take a nice long with the dog. Tomorrow I’ll hit a little more “CrossFitier” workout, doing 15 reps deadlift + 500m row 3 sets + 2x tabata. Going to be awesome. I’ve intentionally added more and more cardio to my program, really wanting to burn the fat for 3 weeks now, then maybe some light bulking, we’ll see. Anyways life is good at the moment and feeling very, very pleased with myself for finding my path again.

Image

 

The Supplement gang: Vitamins, Magnesium, Omega-3 and Whey-80 by StarNutrition (the best!). Also the best shaker around: SmartShake

 

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.

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! 

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!

Image

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 🙂

Image

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-

T to the A to the B to the…

I guess some of you guessed that I’m going to talk a bit about TABATA. I did my first exercise today and it blew me away, totally.

TABATA sounded a little bit weird at first, but I’ll admit, all the presumptions are gone now to the trash and I’m loving this. The basic idea of this training is to amp up your muscle growth and endurance, boost your metabolism and fat burn. The best thing about this is that the workouts don’t take that long. But you’ll work your *ss off. Guaranteed.

Basically it goes like this: first you start with a warm-up, 2-5 min then you start doing cardio e.g. rowing machine, stationary bike for 4 minutes by doing intervals: 20 sec max and 10 sec recovery. So in total you’ll get 8 x 20 sec max and 8 x 10 sec recovery. You can choose to do 2-3 different moves/machines with the same interval, total work-out time being around 20 min.

For me, I started with the rowing- machine for 5 min and then moved to TABATA, rested 3 min and did TABATA on a skiing machine, then a 2 minute recovery just by walking. I was exhausted at first but the muscles started burning just as I hit the car and I felt the pump. Amazing! I don’t suggest you doing this every day but 2-3 times a week sounds good to me.

And also this is CRITICAL! If you have a heart condition or any other basic illness contact your medical physician before attempting TABATA. Your HR (heart rate) will blow through the roof doing this exercise, it’s very intense so be careful not to break yourself!

btw, I decided that next year I’m trying to get my self into shape to compete in a Triathlon, we’ll see what happens. All the tips for this are most welcome 🙂

Take care guys and work hard!