I was sick for over 1 week so I stopped the whole30. I will not resume but start over. Either this monday or the following. I know you don’t have to start on a monday, but it helps when counting the weeks and days 🙂
Oh la la I really needed something sweet this evening and I wanted something that was fast too. So I made this 4 ingredients chocolate mousse, that is so silky and smooth. Super duper yummy I want more hahaha.
Silky Chocolate Mousse recipe:
2 tbsp coconut milk
2 tbsp unsweetened cacao
1 fresh date
Put it in a mixer, mix it together and enjoy it. MMmmmmmmm
Wow what a wonderful day! Started out great and ended amazing. I went to the gym in the morning. Came home to prepare to meet my friend Nadja to go to church for Vision Sunday. I volunteered and went to both meetings. WOW is all i can say. I love my church. .and now they have opened one chapter in Los Angeles. I can’t wait to go there.
Day 5 Week 3 done. I have now completed another week! Yay to me.Today was shoulders and abs. I was tired didn’t sleep as much as i needed. I think also my body is a little tired from all the workout, since my body isn’t used to it.
Here is what i did
Seated Dumbbell Press: 4kg x 12 x 3
Side Lateral Raise: 2kg x 12, 2 kg x 14, 2kg x 12
Front Dumbbell Raise: 2kg x 24 x 3
Arnold Dumbbell Press: 3kg x 12, 2kg x 12, 3kg x 12
Side Lateral Raise: 2kg x 12 x 3
Seated Bent-Over Rear Delt Raise: 3kg x 8, 2kg x 12, 2kg x 10
Crunches: 15 x 3
Knee/ Hip Raise on Parallel Bars: 8, 6, 7
Oblique Crunches on the floor: 24, 30, 30
Whole30 day 26
Pre-Workout Breakfast -Spinach mushroom 2 egg scrambled, bacon, avocado and a half banana.
Post-Workout Lunch – Sweetpotato, saussage with spinach and sauerkraut.
Snack – Green Choco smoothie and sweetpotato.
Had a great day today. Worked out in the morning LEG day..felt like jello after hahaha. I had more energy then monday but I was still low. Didn’t sleep very good..yup sleep is as important as proper diet. So tonight I am going to bed early. I know it is saturday but I am tired hihihi. And I have a lot to do tomorrow 🙂
OOOMMMGGGG i just made my best bliss balls yet….sooooooooooooooooo delicious. It was hard not to eat them all hahaha. Drooling… yummy in my tymmy hahahaha. My step dad who usually don’t like the paleo fied goods liked it. So I am on to something here 😀 Recipe below!!!
Day 4 Week 3 is Leg Day:
Leg Extensions: 15kg x 12, 20kg x 12, 15kg x 12
Wide Stance Barbell Squat: 15kg x 12, 13kg x 12, 10kg x 12
Barbell Lunge: 10kg x 12, 52.kg x 24, 5kg x 20 ( half for each leg)
Kettlebell One-legged Deadlift: 4kg x 24 x 3 (half for each leg)
Seated Leg Curls: 15kg x 12, 20kg x 12, 20kg x 12
Seated Calf Raise: 15kg x 20, 20kg x 15, 25kg x 20
Standing Calf Raise: 15kg x 12, 15kg x 12, 15kg x 15
Pre-Workout Breakfast – 2 Eggs, bacon, blod orange, avocado wopped with cashew and almonds
Post-Workout Lunch (Had to leave fast after): 3 Scrambled eggs, Lamb salami, bone broth and a huge green choco raz smoothie (Recipe below)
Dinner: Huge Tuna salad from Vapiano
Evening Snack: Super Chocolate hazel bliss balls, kale chips and kombucha strawberry & mint (the kombucha was really good).
Super Chocolate Hazel Bliss Balls:
1 tbsp sunflower seeds
2 tbsp hazelnut flour
1/4 cup chashews
3 tbsp cacao
1-2 tsp green superfood
2 tbsp almond butter
1 tbsp cacao nibs
1 tbsp coconut milk
Blend togehter in a mixer. If it is too dry add more coconut milk, if it is too sticky add more hazelnut flour. Put in the fridge for an hour before making balls and roling in shredded coconut. This is super duper uber delicious.
Green Choco Raz Smoothie:
1/2 can coconut milk
Hand full of spinach
1/2 cup frozen raspberries
2 tbsp almonds
1 tbsp raw cacao
2 tsp green superfood
1 tbsp flaxseeds
Blend pour in a bowl, I topped with coconut chips and chiaseeds 😀
Today was a great day. I worked out and i have been in a fantastic mood all day 🙂 Went to work it was really busy…was hit by a car at work…fortunately we were both driving slow so im feeling ok right now. Hope i will tomorrow. Me and my friend are both blessed nothing serious happened!!! Still in a great mode though 🙂
My workout today was good, Im feeling a little stronger already 😀 it’s exciting with 9 weeks to go. I can’t even imagine how much stronger i will be!!!!!!
Day 3 Week 3 Chest and Triceps
5 minute warmup run on the treadmill
Pushups: 15 x 3 (I modified these to wall pushups standing on my toes. I have problems with my wrists, they are too week at the moment)
Incline Dumbbell Press. 3kg x 12, 4kg x 12, 4kg x 12
Dumbbell Flyers: 3kg x 12, 3kg x 12, 4kg x 12
Dumbbell Flyers: 4kg x 12, 3kg x 12, 3kg x 12 (was supposed to do decline dumbbell flyers, but they don’t have that bench at my gym so I did 3 more sets dumbbell flyers)
Bench Dips: 12, 12, 9
Lying Triceps Press: 2kg x 12, 5kg x 12, 5kg x 12
Tricep Dumbbell Kickback: 2kg x 24, 2kg x 28, 3kg x 24 (did half on each arm)
Standing Dumbbell Triceps Extension: 4kg x 12, 5kg x 12, 4kg x 12
Cable One Arm Tricep Extension: 2.5kg x 18, 1.5kg x 24, 1.5kg x 24 (half on each arm)
Whole30 Day 24 was going great I did cheat a little, it was this girls last day at work and she brought this super yummy mareng cake filled with raspberry whipped cream. I couldnt recist a small peice. It didn’t have any gluter which was great. I am going to actually try to make that cake Paleo approved later on, because it was soooo super duper delisious.
Hiiiiiiiiiii I am doing great 😀 For the past 2 days tuesday and wednesday I had to take a brake from my Whole30 challenge, I went on a liquid fast to go to the dorctor for a stomach check up. Now I’m back eating solid food again, nice cause I was hungry hahahaha. Everything was good with my stomach YAY. I tend to have digestive issues so I think I need to include more probiotic foods in to my diet to help my gut flora. I will probably start with some natural supplement first. I will do some research and let you know what I find 🙂
On tuesday morning before my liquid fast started I went to the gym. I had more energy then monday so I could actually do the workout properly 😀
Day 2 Week 3 Back and Biceps
Hammer Strength Lat Pul: 15kg x 12, 25kg x 12, 25kg x 12
Wide_Grip Lat Pulldown: 20kg x 12, 20kg x 12, 25kg x 12
Seated Cable Rows: 15kg x 12 x 3
Bent Over Two-Arm Long Bar Row: 12.5kg x 12, 12.5kg x 12, 15.5kg x 12
Hyperextensions (Back Extensions): 12, 10, 8
Barbell Curl: 10kg x 12, 10kg x 12, 7.5kg x 12
Incline Dumbbell Curl: 3kg x 12 x 3
Alternate Hammer Curl: 3kg x 24(12 per sida), 4kg x 20, 3kg x 24
Feeling fantastisic today 🙂 Im loving my new lifestyle. ..it is the 1st time i am actually not getting sick and following through with working out. I think a big part of me not getting sick is due to the change i have done in the food departement. Since gluten is really making me sick i am really staying away from it. I am happy i tried paleo. It has changed my life! Doing this Whole30 challenge is really helping me to get better.
Today was week 2 day 4 Shoulders and abs. Was really tired after my workout today 😀 i will for sure be sore tomorrow.
This is what i did:
Seated Dumbbell Press: 3kg x 12, 3kg x 12, 3kg x 20
Dumbbell Straight-Arm Front Delt Raise to a t: 2kg x 12, 2kg x 15, 2kg x 20
Side Lateral Raise: 2kg x 12, 3kg x 12, 2kg x 12
Seated Bent-Over Rear Delt Raise: 2kg x 11, 1kg x 12, 1kg x 12
Excercise Ball Crunch: 12 x 3
Air Bike: 24 x 3
Plank (added this to my workout plan): 38 sec & 30 sec
Whole30 day 21
Pre-Workout Breakfast – Scrambled eggs, lamb salami, avocado and a green tropical smoothie (recept nedan)
Post-Workout Lunch – Carrot Parshnip puré and pan fried salmon with sauteed spinich mushrooms
Dinner – Shrimp, spinich mushroom omilet with a side of coco smoothie and blood orange
Snack – Sliced banana sprinkeld with cinnamon and nuts drizzled with olive oil, sea salt and chili pepper
Coconut salmon shrimp pasta Recipe:
3/4 cup prawns
3-4 garlic cloves
1 can coconut milk
2-4 tsp coconut flour
1 tsp curry powder
1 tsp cummin
1 tsp tumeric
Salt and pepper to taste
Cut salmon into small chuncks and fry till done.
Remove from pan and add coconut milk and stirr
Add all the seasonings and coconut flour to thicken the sause.
Add shrimp and the salmon back let simmer for 5 minutes
Make zucchini pasta by using a peeler
Sautee the zucchini
Ready to eat 😀
Choco Banana coconut icecream and oven roasted nuts recipe:
1 frozen banana
1/2 cup coconut milk
2-4 tbsp cacao (depending on what you like)
1 tsp cacao nibs
Blend it all. Place in a serving bowl and add toppings. I used sea salt chunks and coconut chips
Oven roasted nuts:
Use any type of nuts you like
A little water
Put oven on 400f
Place the nuts in an oven save dish
Sprinkle with water and season with salt
Stirr after 5 minutes, add another 5 minutes or til golden brown
Hiiiiiiiiiiiiiiiiiiii been working 2 long days, so I have cooked quite a bit. I need a lot of food at work and I love to eat hahahaha. I am tired but feeling great 🙂 I have 2 new recipes below 😀
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Here is what I ate:
Whole30 Day 19
Breakfast 1 – Bacon, scrambled eggs and a purple veggie smoothie
Breakfast 2 – Coco smoothie and soft boiled eggs
Lunch – Crock pot chicken (recipe below) with oven baked sweet potato and sauteed spinach muchrooms
Dinner – Crock pot chicken with a huge salad
Evening Snack – Lamb salami with scrambled eggs and saurkraut
Whole30 Day 20
Breakfast 1 – Scrambled eggs with Lamb salami, spinach, red bell pepper and avocado
Breakfast 2 – Tropics smoothie (recipe below) and egg
Lunch – Coconut salmon shrimp pasta (will post recipe tomorrow) topped with salad and avocado
Dinner – Crock pot chicken with red veggie sause and oven baked sweet potato
Evening snack – Choco Banana coconut icecream and oven roasted nuts (will post recipe tomorrow)
Crock Pot Chicken recipe:
Excited to use my new crock pot. Its my second time 😀
1 whole chicken
1 cup Olive oil
3-4 garlic cloves
1 tsp salt
1 tsp pepper
1/4 tsp chili pepper
1/2 tsp cumin
Rince and pat dry the chicken.
Mix all the ingredients except the chicken.
Rub a little salt and pepper on the chicken then rub the olive oil mixture all over and under the skin where possible
Put in a tight back and pour what’s left of the olive oil mixture in the bag and seal.
Let marinate for at least 8 hours, prefferably over night.
Put the chicken in the crock pot, put it on low for 6-8 hours. I had mine for 8 hours overnight
Tropics Smoothie Recipe: Not the prettiest picture but super delicious
1/2 can coconut milk
1 cup pineapple, mango, physalis and raspberry
1 tsp flax seeds
A few walnuts
Blend and enjoy oh so yummy tropics
Hiiiiiiiiiiiiiiiiiiii jobbat två långa dagar, så jag har lagat en massa mat. Jag behöver en hel del mat på jobbet och jag älskar att äta hahahaha. Jag är trött men mår bra 🙂 Jag har 2 nya recept nedan 😀
Här är vad jag åt:
Whole30 Dag 19
Frukost 1 – Bacon, äggröra och en lila grön smoothie
Frukost 2 – Coco smoothie och mjuk kokta ägg
Lunch – Crok pot kyckling (recept nedan) med ugnsbakad sötpotatis och sauterad spenat champinjoner
Middag – Crock pot kyckling med en stor sallad
Afton Snack – Lamm salami med äggröra och sauerkraut
Whole30 Dag 20
Frukost 1 – Äggröra med Lamm salami, spenat, röda paprika och avokado
Frukost 2 – Tropics smoothie (recept nedan) och ägg
Lunch – Kokos lax räk pasta (kommer att lägga upp recept i morgon) toppad med sallad och avokado
Middag – Crock pot kyckling med röd grönskas sås och ugnsbakad sötpotatis
Kvällsmål – Choco Banan kokos glass och ugn rostade nötter (kommer att lägga upp recept i morgon)
Crock Pot kyckling recept:
Det är kul att använda min nya crock pot gryta, 2a gången nu 🙂
1 hel kyckling
2 dl olivolja
1 tsk salt
1 tsk peppar
1/4 tsk chilipeppar
1/2 tsk kummin
Skölj och torka kycklingen.
Blanda alla ingredienser utom kycklingen.
Gnid lite salt och peppar på kycklingen sedan gnugga olivolja blandningen över och under huden där det är möjligt.
Lägg kycklingen i en påse och häll det som är kvar av olivoljeblandningen i påsen och förslut.
Låt marinera i minst 8 timmar, bäst över natten.
Placera kycklingen i crock pott grytan, satte den på låg i 6-8 timmar. Jag hade min i 8 timmar under natten.