Tag Archives: training

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.



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 🙂


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!


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:

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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.


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!


Recoveries, new purchases and happy thoughts.

I found it quite hard this week to get back on the wheel. Well, the getting back part was quite easy, but recovering form it – a whole another story. I don’t know what went wrong or right, but never the less, DOMS like never before.

I got a tip from our CrossTraining coach that I could try a foam roll to ease the DOMS, so after Thursdays training I decided to purchase one and it turned out to be excellent (although, felt like agony the first time trying to do it). I didn’t quite know how to do it, so youtube was my friend on this one, but I caught up pretty quickly.

But the main reason for my sore muscles was the hard training on Tuesday followed up by the training on Thursday which consisted of pull-ups, deadlifts, flutter kicks, box jumps… oh man, it was amazing feeling after that last rep when you’re feeling like you’re just about to pass out, but you don’t and you realize you’re done for today! Nothing quite like it!

I’ve also been dreaming about a new bike that I could take out and exercise with and also do a little backpacking with so I went out and got me a hybrid: Felt QX 75. It’s a beaut and I’ll start biking more, hopefully also at work and there is a one trekking trip also being planned so stay tuned for that!

Tomorrow I have a work day and also we have CrossTraining practice, can’t wait and the best part is that I can almost move my arms now normally! We’ll see again tomorrow, but I’m thinking my body is getting used to being pushed to the max again.

Take care guys!


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!