Mit Benprogram


Jeg er netop kommet hjem fra den vildeste bentræning! Øv øv øv den nummi kommer til at gøre ondt i morgen. Lige som så mange andre har jeg nok lidt et had/kærlighedsforhold til bendag. På den ene side er det så uendeligt hårdt – på den anden side er benene et af de steder jeg virkelig kan se fremgang. Jeg har faktisk lige slået min PR i benpres! J Efter sommerferien tog jeg 110kg – nu tager jeg 140kg!
Hvis i kunne tænke jeg lidt inspiration til benøvelser – så poster jeg mit benprogram herunder. I må endelig spørge, hvis der er nogle øvelser I ikke kender J

Opvarmning: crosstræner i 10 min

Squat 3×10 med 50kg + 3×10 med 40kg
Benpres 2×10 med 140kg + 3×10 med 130kg

Front squat x20 med 10kg
Sumo squat x20 med 10kg
Bulgarian twist squat x15 (på hvert ben) med 10kg

Seated leg curl 3×10 med 80lbs
Leg extension 3×10 med 80lbs
Eagle Glute 3×10 (på hvert ben) med 170lbs.
Calf raises 3×15 med 80lbs

Afsluttende bonus: stairmaster 10 min (en ægte dræber!)


Lyt til lækre Ryan 😉 Haha

// I just came a crazy leg workout – my butt is going to hurt so bad tomorrow! I love leg day – mostly beacouse I have seen a lot of progress lately. In the summer I leg pressed 110kg – now I do 140kg! //


Low Carb Pizza

Hallo out there!

Just thought I would pop in to share a little (and easy) recipe. I find that this can be eaten for lunch, dinner or even breakfast. I mean, who doesn’t love pizza right?

Today has been an easy day. I woke up at 8am and went out for brunch with some of my favorite girls. I only had one class at school – chemistry, my favorite (actually I’m thinking about becoming a doctor? Just an idea.) Later I’ll go to the gym – it is cardio day, so I’m taking two classes. It’s gonna be horribly hard, but I LOVE cardio classes at the moment – the music is loud and the instructor is amazing!

Anyways.. Back to the recipe:


–       1 egg + 2 egg whites
–       a little oil for the pan
–       2 tbsp. tomato paste
–       5-6 pieces of sliced chicken
–       40 g cheese (I used 10%)

How to:
Beat and mix the eggs gently. Spread the oil on a medium heated pan, and cook the eggs like an omelet. Flip it around and add the fillings. Then leave pan on low heat and cover it with a piece of tin foil. Wait about 10 minutes and viola! The cheese is melted! Now arrange the pizza with lots of fresh veggies and ENJOY!

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Perfect lunch on a Monday

What’s up guys? Are you enjoying this Monday? I sure am. My first classes were canceled, so I went for a short run in the early sunshine. (Okay.. the weather wasn’t that great, but anyways..) My mind wanted to go for a looong run, but I have trouble with my left hip and I have to be careful. After school I killed my back, triceps and abs at the gym! (Those gains better start coming!!!)

I had this PERFECT lunch as my post run meal! I won’t call it a recipe, just thought it could be an inspiration. Healthy doesn’t have to be boring.


Yes, I’m Angry

Hey Guys!

Am I the only one who is SICK and TIRED of these memes? I mean, who are you to tell me what I should look like? For some reason it has become okay to accuse people of being too skinny? Why? Telling people they are too fat has NEVER been OK, then why is THIS suddenly approvable?

And seriously? What’s with the men? Men want this, not that blablablabla… This is my body! I look like I want! Not the way some random man want’s me to look like. Isn’t that what’s important? That I feel happy about myself? Should I really try to look a certain way, just because “men” want a “woman with curves”? I know these images were probably made to help women feel better about them selves (and their extra kilos) but isn’t it doing the exact opposite?

These images make me think about the “men’s” roll in this beauty ideal conflict. Are men really the reason why women all over the world starve them selves and go on crazy diets? Are men really the reason why we go to the gym for hours each week? NO! They shouldn’t be! Healthy living isn’t a punishment! We should be working out and eating healthy because it makes us feel good, not to attract the most men. If he really loves you, he wont care about those kilos, right?

I’m saying this to myself as well as you guys. I need to remember this too. All our bodies are different – some are born with curves, some with muscle and some might be born “boney”.

For some girls these memes/images might be a confidence boost, but for others they can be very hurtful.




Paleo Bread Recipe

Hey Guys


Seriously, I am in love! This paleo bread! It is so good – I’ve never had anything like it. TRUST ME! You HAVE to try it! Like right now! 😉

–       500g of mixed seeds and nuts (I used 100g sunflower seeds, 100g pumpkin seeds, 100g linseed, 100g sesame seeds, 50g almonds and 50g hassle nuts)
–       5 eggs (size M)
–       100g of olive oil.
–       2 tsp. Salt

Mix everything gently together in a bowl.
Fill the mixture into a baking form (about length 25 cm).
Bake the bread for 60 minutes (160 degrees Celsius).
This bread is a bit high in calories, but it is also filled with LOTS of healthy fats.




Hey everybody!


Wuuuuhuuuu! I am officially the HAPPIEST girl in the world! Can you guess why??? Yes, I did it! I ran my very first half marathon, my first 21.097 km! After 4 months of training – we have been running in snow, minus degrees, rain, wind, after long school/work days and sometimes very late at night. Oh man! It was the biggest succes when I crossed that finish line, I almost cried of relief.

The day started at 7.30pm with a big bowl of oatmeal and a LOT of water. I knew it was gonna be a warm day so I made sure to drink enough! At 9am I got on the train with my friend. We sure weren’t the only runners in that train! It was filled with hopeful and enthusiastic runners, who were just as exited as I was. An hour later we reached the start area, which was filled with people. My friend and I found a spot to sit down, shared a banana and drank some energy drink. The sun was shining from a clear sky and everything was perfect. I wore my favorite clothes, my ankle was bound tightly (see why in earlier posts) and my running shoes were tied.
At 11 o’clock we were all ready to go! I remember standing there between the 7500 other runners. The music was playing in my ears, my hands were shaking of excitement and I felt AMAZING!
I ran the first two kilometers a bit quicker than expected, but I had to get out of a huge group of people. After that I slowed down and found a perfect pace, which I kept almost the entire run. I must say though.. I ran into a physical barrier at the 15 km sign. Uhh it was hard! The sweat was dripping from my fore head because of the heat and my legs felt tired. Luckily it only lasted about 3-4 kilometers – I just ran right through it! Instead of focusing on the negatives I tried to imagine how it would feel to cross the finish line. THAT really helped!
1 hour and 53 minutes and it was over. I had crossed the line and it felt SO MUCH BETTER than I had ever imagined. It was unbelievable! My dream (which I had worked so hard for) had come true. Yeah, I guess it is a feeling I cant describe.

Today I’m am very very sore.. everything hurts – my quards, my back, my hips, even my shoulders and arms! Haha! Better sore than sorry right? 😀

If anyone is interested in my time and pace:



Ideas: Lunch On The Go

The clock finally shows 11.30am and our lunch break begins. I’m usually pretty hungry by this time, and I quickly grab my lunch box from my bag. Many of my friends buy their lunches in our cafeteria – not that there is anything wrong about that! But bringing food from home is cheaper (and can be way healthier). I like to bring a box with mixed salads – the colors make me happy. Just veggies aren’t enough for a long day at school though, and therefore I always add carbs or protein, for instance beans , chicken, ham or chick peas. I’ll show you some examples:

Mixed salad leavess, cucumber, grated carrot, water melon and chick peas

Ice berg, haricots verts, soy beans and chicken in Greek yoghurt (find the recipe in “Dinner” –> “Chicken”)

Cucumber, pepper and soy beans

Red pepper, cucumber, grated carrot and Mexican spiced minced beef

Red pepper, asparagus and scrambled eggs

potatoes, cottage cheese/skyr dressing, sprouts, pepper, peas, mixed salad leaves and raostbeef