Tag Archives: nutrition

My food philosophy.

My eating philosophy is quite easy, eat food not to get hungry and not to suffer fatigue. I’ve bee trying to eat 5-6 meals a day, that way my metabolism stays active. Yes – there’s a cheat day also. I try to avoid bread and potatoes. I love both, but they don’t agree with my stomach. I’m not counting calories all the time – although I must admit that it helped me quite a lot in the beginning, it’s good to now the ‘about’ values of your food. Also I try to eat more when I work out and less when having a rest day, figuring out your daily calorie intake is a good way – I for example, was eating too little too rarely.

I try to divide my energy take: 40% protein 30% fat and 30% carbohydrates.

Protein: my protein sources are quark and other dairy products , meats (chicken, beef, pork) and supplements (protein shakes and powders)

Fat: oil over butter, the rest from food in general and also I supplement with omega-3.

Carbohydrates: complex carbohydrates: full grain rice, pasta, also dark bread over white.

I’ve learned that it’s good to have cheat days also, it’s easier to focus on eating healthy when you’re not stressing too much over it. Cheating 5-10% at the time isn’t that bad. And if you fall off the wheel – you can start again tomorrow.

It’s good to gather information about cooking techniques and about different foods. E.g. I’ve cooked my first porridge when I was 6 years old, have learned a few things here and there, but always the key to success has been total failure, don’t worry – you’ll learn!

When you look your plate and if you start counting the colors and stop at one or two, you might think adding some vegetables: green and red peppers, salad, tomatoes, cucumber – what ever works for you. I like to support local  and organic foods, but sometimes it’s a budget question for me. But as I’ve heard of this greatness in the United States – there’s a thing called farmers market. Go there and be surprised.

That’s about it folks. Please ask some questions and comment. Maybe a recipe or two?

Advertisements

Healthy food an investment worth your money?

Most definitely. I’ve noticed that food prices have been getting up in Finland for some time now. Each time the same question comes to mind: why local food is more expensive than the stuff that comes from a whole different continent? I know the answer isn’t all black and white, nor is it simple to answer to.

Never the less, I’ve grown a mentality, that every single dollar, euro or even yen you spend on healthy food is money well spent. With vegetables, fresh meat, fish and chicken products you are investing into yourself and into a better you. My friend used to say that money is an old invention and they print it more every day.

Cooking healthy isn’t rocket science. In my experience color is the key. When you have 3-4 different colors on your plate, you can’t go wrong. Green, red, orange, brown, white, yellow, pink. Those are the first colors that come to mind for me. Here’s an easy dish I prepared the other day:

WP_000191 (1)

Colorful – isn’t it? This is an easy salad to make. Start by cooking your chicken. I used good quality chicken without marinade, all natural. Chopped it to small bites, cooked it with oil, seasoned with salt, pepper, garlic and tarragon. Season to taste would come in mind :). When your chicken is cooked, let it lie for a minute. Wash your vegetables – I used cucumber, tomatoes and paprika on this one, which gives it a nice solid foundation. There are tons of different salads to choose from and I suggest you try them out! Then I chopped all of my veggies to edible size. Finally I started putting up the salad, veggies first, then some nice low-fat mozzarella, chicken and to top it off with some nice sweet and sour sauce (yeah I know this isn’t actually diet food, but seriously – this tasted soooo good :). Healthy, nice looking and tasty! You can change the salad easily by changing the chicken to something else, like fish, meat, ham… you name it!

The cost? Around 10 €. 3-4 portions. Time to make: 15-20 min. Worth it: definitely.

-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-

March 28th & 29th workouts

Hey guys!

Yesterday I had quite a busy day with all the napping and stuff so I decided to add two workouts today! I am quite pleased with this weeks workouts, I had my doubts about this new regime, but it seems to be working.Image

The smoothie: 25 g protein powder, quark, non-fat yoghurt, rasberries and oats.

March 28th: Chest, Shoulders, Back

Incline dumbbell bench press, 3 sets with 15 reps each

Dumbbell bench press, 3 sets with 15 reps each

Flyes 3 sets with 10, 15, 20 reps (weights down -> reps up)

Front raise 3 sets with 15 reps

External cable rotation 3 sets with 10, 15, 20 reps

Lying t-bar 2 sets with 15 reps

Deadlift 1 set with 25 reps

Dumbbell row 3 sets with 10, 15, 20 reps

Incline ab crunches 3 sets with 25 reps each

March 29th workout: Biceps, Triceps, Legs

Bicep curls 3 sets with 15 reps

Hammer curls 3 sets with 10, 15, 20 reps (Weights down, reps up)

Cable curls 3 sets with 15 reps

Tricep pushdown with rope 3 sets with 15 reps

Tricep pulldown 3 sets with 15 reps

Dip machine 3 sets with 10, 15, 20 reps

Hack squats 3 sets with 15 reps

Sitting calve raise 3 sets with 15 reps

The main difference between this new program and the old one is that I train the whole body twice a week and I do the pyramid at the beginning of the week and longer sets with lower weights at the end of the week, this seems to be working for me and the recovery is much more easier this way. 

Anyways I’m feeling good about my diet and the weight seems to be stable now, maybe some muscle growth even? Never the less, I’m going to stick with this routine for 3 weeks and then add some more cardio (now doing it 1-2 times per week).

Take it easy guys and happy Easter!

-Joni-

March 26th training: Biceps, Triceps, Legs and Abs

I had somewhat a successful recovery from yesterdays training: chest, back and shoulders were a bit tender, but that’s the sweet and right kind of pain. I was pleased and pumped to hit the gym!

Today I did a smoothie for breakfast/pre-workout drink. I had fat-free milk, some quick-oats (dried berries included), quark and Mass Nutrition My Whey protein powder mixed together. I got to tell you, this was a good mix. Gave enough energy to feel pumped and didn’t know nothing about hunger until after the workout was over!

Anyways here is the workout:

Warm-up: 5 min elliptical trainer

Biceps:

Bicep curls 3 sets, 12, 10, 8 reps

Hammer curls 3 sets, 12, 15, 20 reps (weights going down as reps got higher)

Cable curls 3 sets, 12, 10, 8 reps

Triceps

Triceps pushdown with rope 3 sets, 15, 12, 10 reps

Triceps pushdown (reverse grip) 3 sets 12, 10, 8 reps

Dip-machine 3 sets, 12, 15, 20 reps (weights down, reps up)

Legs

Leg extensions 3 sets 12, 10, 8 reps

Leg curls 3 sets 12, 10, 8 reps

Seated calve raise 3 sets, 12, 10, 8 reps

Standing calve raise 3 sets 12, 10, 8 reps

Hack squats (at the moment, personal favorite!) 3 sets, 12, 10, 10 reps

Abs

Crunches with extra weight 100 reps.

Cardio

Interval training with elliptical trainer 20min

Stretching 10-20min

Had a really nice feeling about this workout and also about this new program. Using the compound workouts I can get more out of my workout and do feel, that this 2-divided 4-times a week training rhythm suits me as well as training in the morning AFTER breakfast.

Even though my left hamstring is under ice at the moment, I feel I did quite nicely and I’m hoping that my recovery will be a bit better than last weeks. Going to go an take a walk in the evening and see if that helps!

Enjoy the spring guys!

-Joni-

March 25th workout: Chest, Shoulders and Back

Hey guys! It’s been a while and the weekend has passed. Great news: I’m not sick so I’m making assumption that there was some air-conditioning problems at the old workplace which caused my fever-like symptoms, so as of today I’m back with 100% !

Last Wednesday I had my leg day and something went terribly wrong with the recovery, nevertheless I played floorball on Saturday and today my legs feel finally quite fine.

Today I intended to hit the gym and train my chest, shoulders and back. I’m thinking of switching my routine in to a two divided routine which will be done 4 times a week so the whole body gets trained 2 times a week.

Today’s workout:

Warm-up: Rowing machine 5 min

Chest:

Incline bench press with dumbbells 3 sets with 15, 12, 10 reps

Flyes: 3 sets with 12, 8, 10 reps

Pec Dec- machine: 3 sets with 15, 12, 10 reps

Shoulders:

Standing lateral raise: 3 sets with 15, 12, 10 reps

Seated dumbbell overhead press: 3 sets with 10, 8, 6 reps

 

 

Back:

Lying t-bar row, 3 sets with 15, 10, 8 reps

Dumbbell row, 3 sets with 10, 15, 20 reps (weights go down as reps go up)

Back extensions, 3 sets with 10, 10, 10 reps.

Stretching.

I hit this workout in just about over an hour, so the tempo was pretty intense and it felt like it afterwards. But as I’m writing this (finished training 30 min ago) my chest and shoulders are pumping as we speak, so guess I did something right!

Tomorrow it’s going to be training day for biceps, triceps, legs and abs so stay tuned!

Take care guys, you all are an inspiration!

-Joni-

Weapons to fight fatigue and aid your health

Here’s a picture of what I have in my cupboard to help me with my project:Image

Fruits are a good way to fight off hunger and they give a great taste for your quark! Supplementing with protein powder and protein bars by Mass Nutrition. They’re a good quality products with (in my opinion) a reasonable price. A good way to recover after training or to take a pre-workout snack. Adding to the supplementation I have my omega 3- pills and also a multivitamin pill. Especially in the winter time the vitamins are important because the land of the thousand lakes (Finland) doesn’t get that much sun so it’s a good way to add vitamins to your diet. Of course vegetables and other ingredients are important as well.

Otherwise, I’m actually without fever today! So hopefully after resting this weekend I’ll be able to get back on the horse next week and really bring it! Been thinking of having a cardio-week so no weight-training, we’ll see.

Take care guys and feel free to comment!

-Joni-