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Amazing sports wear


Happy Friday!Ā 
Right after breakfast we decided to go down to the beach with the little fluff ball and enjoy the sunny weather. Had a long walk along the beach, and then went back home for lunch. I watched an episode of Scandal (definitely one of my favorite shows!!) and now I’m ready to hit the gym. I’ve realized this is the perfect time since there aren’t so many people there, maybe I’ll even be brave enough to sneak in a selfie for you guys haha šŸ™‚ Is it just me or does it feel super awkward to take mirror selfies in the gym? I guess you get used to it..

Wouldn’t mind thoseĀ leggings! (Or theĀ abs… haha)

Ā One of my favorite fitness bloggers has launched a sports wear collection and I really loved the style of it. Apparently there will be more stuff coming throughout the spring, and also more colors, but personally I love the monochrome style of the first pieces. Let’s see next month if I order a set!
Even if it sounds materialistic it’s really a great motivator to buy new sports wear, and then to wear your new stuff. Just to wear your favorite clothes just makes it that much more fun to work out, and it’s so important how the clothes make you feel and look. You want to feel good while you’re working out, and of course you also want to look good. You wanna show off what you’ve worked for, the progress you’ve made, and you should! Be proud of your body, it’s strength, it’s shape, and it’s potential. You’ve earned it! šŸ™‚

I hope you all have a great Friday, I’m going for a shoulder workout now!

Healthy Recipe 3: Beef meatballs with sweet potato mash


Here is another healthy recipeĀ I like to cook, and that is usually very appreciated šŸ™‚ You can really spice the meatballs with almostĀ anything (just keep it clean & healthy!) and I didn’t really use any specific proportions here, I just went for it according to what felt tasty haha But, if anyone is interested let me know and I can try and figure out the proportions more or less.

Peel and cut sweet potatoes into smaller pieces so the boil quicker. Put in a pan with just enoughĀ water to cover them, add salt and let boil at a medium heat.

Add the mince (I used 500g), salt, pepper, and 1 egg to a bowl and mix it.

Add any Ā other seasonings you want! In my case:

  • Chopped fresh coriander
  • Crushed garlic
  • Thai sweet chili sauce
  • Fresh grated ginger
  • Soy sauce

Mix well, and shape into meatballs of your preferred size and shape. I cooked mine on a little kitchen grill, but you can also cook them in a pan, or in the oven.
When the sweet potatoes are soft, get rid of the water, add a tiny splash of milk, and mash them with a big fork. Serve with green beans (I used frozen ones that I put in water until boiling.

Glutes & Hamstring exercises


This was today’s workout with focus onĀ glutes &Ā hamstring exercises. It was so tough, especially doing those supersets as well. After I finished I did 20 minutes intervals on the treadmill, and then I felt like I could die haha I’m already feeling sore in my hamstrings, so I expect to feel a lot more tomorrow. Will be tough to do my Thursday yoga class with these legs, but it will help me stretch out even more.
I’ve been so excited and proud of myself about my cardio training. I’ve really gotten it to a habit now, and I love feeling completely worn out and sweaty afterwards. However I have kind of lost my yoga routine. I used to do it almost every day (the yoga camp I mentioned) but when I travelled and then got sick I just lost the routine completely. I’ll try to get back to it though, it really made me feel so good and helped me so much in becoming less stressed and more peaceful.
Anyway, below you find today’s leg Ā workout šŸ™‚

GlutesĀ & HamstringĀ Exercises:
  • Seated leg press: 4×12
  • Bulgarian split squats: 4×10 each leg
    • Squats with elastic band around the knees: supersets, 4×16
  • American deadlifts: 4×12
    • Hamstring curls on fitness ball: superset; 4×12
  • Back extension machine targeting glutes: 4×12

Bicep and Tricep Exercises


Happy Monday!
I spent my morningĀ getting a lot of administrativeĀ things done, and then at lunch time I went down to the beach with the doggy to getĀ some walking in. I decided today would have to be a rest day, normally I never like to do rest days on Mondays, but today I just had too many things planned. Later I’m going to get my lashes done too, so niceĀ to start the week with getting pampered! šŸ™‚

I thought I’d let you know what I did for my arm day yesterday. I had a really good session, I normally never really look forward to working my arms, but it’s actually a pretty fun muscle group to work. For me it’s pretty easy to find a good contact and burn in the muscle, especially with my triceps. I also like to do both biceps and triceps in the same workout since it works great for me to do one bicep and one tricep set back to back. This way you also get the workout done quicker, so it’s perfect for days when you don’t have that much time to spend. Below you’ll see what bicep and tricep exercises I did!

My Favorite Bicep & Tricep Exercises:
  • Bicep hammer curls: 4 x 8-10
  • Tricep dips with weight plate: 4 x 10-12
  • Bicep dumbbell curls: 4 x 10
  • Tricep dumbbell kickbacks: 4 x 12
  • Bicep dumbbell curls with arms straight out like a cross: 4 x 8-10
  • Tricep dips on a bench: 4 x 12-16

Banana & Coconut healthy cookies


Happy Sunday everyone!
Yesterday I tried a new recipe of healthy Ā banana & coconut cookies! You only need 2 ingredients, and then you can add whatever you want for flavor or crunch šŸ™‚ They’re so quick and easy to make, and perfect to eat as a snack, a treat, or for breakfast.

Banana & Coconut Healthy Cookies
  • 2 ripe bananas
  • 2,5 dl of grated coconut
  • Additions:
    • Peanut butter (or other nut butter)
    • Vanilla powder (not vanilla sugar!)
    • Roughly chopped seeds (sunflower, pumpkin etc.)
    • Raw cacao nibs
    • Cacao powder
    • Raisins or dried fruit
    • Oats

Preheat the oven to 180-200 degrees C. Mash the bananas with a fork and then add the coconut and what other ingredients you want. Form them into little balls (i used a teaspoon to scoop up) and place on a baking sheet in an oven tray. Use a spatula or the same spoon to flatten them into pretty cookie shape. If the mixture is too sticky put it in the fridge for a little while.Cook in the middle or slightly above for 15 minute or so, but keep an eye on them so they don’t burn. They should turn a bit golden on both top and bottom.


In mine I added 2 tablespoonsĀ of crunch peanut butter, a pinch of sea salt, 1 teaspoon of vanilla powder, and some cacao nibs. They turned out yummy! They’re not overly sweet, and they are not as crunchy as a normal cookie, but they have a nice, soft texture. I’d say they’re great Ā for a snack or for breakfast, Ā but maybe wont settle the cravings for sweets if you’re a bit picky or have a hardcore sweet-tooth. It doesn’t taste too banana-y if you’re not a huge fan, and you can mix it up with flavors how you want! I hope you enjoy your healthy cookies šŸ™‚

I’m now getting ready for the gym, I’m gonna do arms and abs and then go back home for a quick lunch before it’s time for the beach with the little doggy šŸ™‚ Perfect Sunday plan!

Ready for another leg day!

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It’s Friday which means it’s time for another leg day! Only my favorite day šŸ™‚ I’m finally not as sore in my hamstrings and glutesĀ as I’ve been the past days, so it’s time to hit it again! I always try to do two leg days every week, I think more than that would be hard to manage without stressing the muscle too much. I love working legs since it’s a big and strong muscle group, where there are so many different variations of exercises you can do, and so many different muscles you can target. I also love that you are so strong in your legs, meaning you can manage a higher weight! šŸ™‚

Just another leg day workout:
  • Seated leg pressĀ 
  • Glutes kickback machineĀ 
  • Standing abductor machine
  • Sidesteps with elastic band
  • Hip thrusts with weight bag
  • Front squats with elastic band around the knees

The last 3 exercises will be done as a circuit, so I’ll do the them in a sequence and then rest, and repeat 3 times. After all this (dying already just thinking about it!) I’m also doing abs. I’ll do three different exercises in sets of 4 as I’ve described before. The trick is to try finding exercises you can’t do for very long sine the idea is to each until failure.

I hope you have a great Friday!Ā 

Exercises for Shoulders


Yesterday I had a really good shoulder workout in the gym, I was lucky enough to manage to find a time when it wasn’t so crowded too, but when I was going to start taking some pictures it had already started to fill up.. Oh well, maybe next time! I know I’ve been bad at taking new picturesĀ lately, I will work on that so it’s more fun for you to read the blog!

I was not feeling motivated at all to go work out yesterday, it was raining and I knew I was going to go alone, and I was also SUPER sore from my leg workout the day before. (Today I’m sore everywhere basically, I went to a yoga class and I felt so stiff haha) Shoulders is however one of my favorites, so it was not that hard to find the motivation, especially once I got to the gym.
Anyway, I did some research on shoulder workouts to motivate myself, and I ended up having a great workout! Really felt a great contact with the muscles, and I also did abs and intervals afterwards. PHEW!

My workout for shoulders:
  • Front raises with dumbbells, altering arms: 4 x 8-10
  • Front raises with 10kg weight plate: 4 x 10
  • Dumbbell flies: 4 x 10
  • Rear lateral flies: 4 x 16
  • Dumbbell shoulder press: 4 x 8-10
  • Upright row with kettle bell: 4 x 10-12

Target those glutes


Today I did a leg workout with some exercises targeting the glutes. It might be difficult to find exercises that are good for working the glutes, and building a good booty, without at the same time also building a lot of muscle on the quads. Most good exercises will target both muscle groups, and it’s almost impossible to find one that doesn’t involve the quads at all, they just always wanna participate! I did some research before today’s workout, and found that for example hip thrusts rather than bridges is better if you want to target the glutes. Hip thrusts means you’re laying flat on a mat with your back and lift your hips up from there, whereas bridges mean you have your upper back on a bench and your feet on the floor.
I was working out with my gym buddy, and we were a little short on time, so we did a total of 6 different exercises divided into groups of 2, and each group consisted of 3 sets of both exercises back to back. Haha I feel like it makes no sense when I explain, so for example the first group was: 10 reps on each leg in Bulgarian split squats directly followed by 16 goblet squats, then a short rest and then repeat 2 times more.

LegĀ Workout with glutes focus:

Bulgarian split squats with 2 10kg dumbbells: 3×10 each leg
Goblet squats with 1 12 kg dumbbell: 3×16

American deadlifts (squeeze your butt at the top, not only your hamstrings) with 2 12kg kettle bells: 3×12
Hamstring curls on a fitness ball: 3×12

Hip thrusts on a mat with a sand weight (those that look like rolled up sleeping bags) of 20kg
Back extension machine focusing on glutes (the seatĀ just below your hips) with a 10kg weight plate

Then we finished off with 15 minutes of intervals on the treadmill! I was absolutely exhausted, but it did feel great to just sweat it out. The whole workout was pretty intense in terms of cardio since we didn’t get a lot of rest, but we still managed to get those intervals in!



Workout Schedule


Since I’m finally starting to feelĀ better I thought I’d motivate myself, and you guys hopefully :-), by preparing a workout schedule for next week when I’ll be able to give 100% at the gym again. I feel really excited about just having a great session and be looking forward to the next! The way you decide to plan your weekly workouts will depend on you; Ā your goals, your situation, and your personal abilities. This is how I choose to plan my workout, and I hope you get inspired even if you might not do the same plan for you.

Next Weeks Workout Schedule:

Monday: Legs &Ā Abs
Tuesday:Ā Back & Cardio Intervals
Wednesday: Shoulders & Abs
Thursday: Yoga
Friday: Legs, Abs, Cardio Intervals
Saturday: Arms & Cardio Intervals
Sunday: Yoga & Abs

This is the plan, but I’m open to change things around depending on whether I go with my gym buddy some days for example, or just according to how much time I have for each workout. I think it’s great to have a planned schedule because it makes me more motivated to go, and it also makes it easier to “know what to do”. It might be harder to skip the gym when you have a planned workout than it is to skip just “working out” when it’s not yet decided what to do. However I keep an open mind to change things up as long as I get all my workouts in somewhere šŸ™‚

What is your workout plan? How do you split your gym sessions?Ā 

Gym Motivation

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(Picture from summer, wish I felt like this today!)Ā 

I got a terrible flu since last week that is still sticking with me šŸ™ So frustrating! I guess it’s typical for February, but it’s so annoying! I feel like I just had a cold, and now I’m sick again, but much worse! And all I can do is rest, get a lot of sleep, drink a lot of water, and be kind to my body… Snooze!! haha I just want to be well and go to the gym!
It really throws me off balance when I get sick, and it’s sooo easy to get out of your healthy routines with eating, working out, and yoga. So easy to loose the gym motivation, as well as motivation for everything else! šŸ™ To fight that and to get some inspiration I’m reading my favorite fitness blogs, researching workouts, looking at cute workout outfits… What is your best tips for getting that extra gym motivation?

I made sure I got a lot of sleep last night, and I’ve had a big healthy breakfast with lots of yummy foods šŸ™‚ Best way to start the day, even when you’re sick. I’m probably going to spend the day at home with lots of rest (ZzzzZzzz) and just reading or watching some shows.. Then early to bed again, and hopefully I’ll wake up a new person!

Listen to your body


Happy Wednesday!
I went to bed excited about leg day today, but woke up feeling a little bit under the weather.. Not ill, but almost as if I had a cold coming. I decided to skip the gym, and have only done my at home yoga today. I will also take the little doggy for a longer walk, or maybe just myself for a longer walk with a podcast or something šŸ™‚

Sometimes it’s good to spend time alone and just clear your thoughts. It’s very important to always listen to your body, and it might not be so easy at first. You don’t want to “over do it” because we can all find an ache or a tiny feeling of a cold if we just look closeĀ enough. It’s important to know yourself, do you tend yo push yourself too hard or do you normally always manage to find a “good” reason not to go through with your workout? Are you more likely to say “I’ll ignore that I’m feeling sick, and maybe the workout will sweat the illness out of me”, or “I did have a cold 2 weeks ago, and I still don’t feel 100% great..”. When knowing more which type you tend to be, it will also be easier to know what to listen to. Is it your body telling you it needs rest and recover, or is it your mind telling you how nice it would be to just watch another episode on the couch? It takes some time and practice to get to know yourself, but it’s super important since it’s a company you will always bring with you šŸ™‚

Shoulder Workout


Today was shoulder day which normally is one of my favorite workouts, but I was not feeling inspired at all before I went to the gym. As soon as I got there I got “in the zone” though, and had a really good workout. I finished with 15 minute intervals on the treadmill and then 4 sets of 3 different exercises of abs. Was definitely ready to go home to a bbq after that haha Lawwwwd jesus.

My Shoulder Workout:
  • Front raises with weight plate: 4 x 10
  • Dumbbell fies: 4 x 12
  • Dumbbell press: 4 x 8-10
  • Dumbbell rear lateral raises: 4 x 10

For my intervals I did fast walking on 12% incline, and running on 5% incline, for a total of 15 minutes. It has really become a habit now to add a little cardio to my workouts, and I’m really starting to enjoy the feeling. I wouldn’t do more than 20 minutes, and so far I’ve usually stayed around 15 minutes per session, but that’s also because I tend to do it after my weight training.

I’ve been going lately without my gym buddy, so I’ve been really bad at taking pictures at the gym… Hopefully we’ll get a session in this week so I can get you some pictures that aren’t photo booth haha

Legs and Back


I’ve had a busy weekend celebrating my birthday, so the blog has been suffering a bit. But I’m back on track now, with both gym, diet and blogging! šŸ™‚ I thought I’d share 2 of my workouts I had recently with you, a classic booty killer and a shorter back session. Legs and back!
It’s not always necessary to go to the gym and spend 1,5 hours, sometimes there is not enoughĀ time to spare, and I want to encourage you to still go do your workout, but do it differently. With shorter sets, or fewer sets, or with less exercises. There are so many ways to alter things up, and it’s only good for the muscle to get a different treatment than your usual routine! It’s better to go for 30 minutes than not going at all, make the time count and don’t be to quick toĀ skip the gym!

Legs & Back: Leg Day
  • Leg press: 4 x 12 with increasing weight each set
  • Hamstring curls: 4 x 12
  • Glutes kickback: 4 x 12 each leg
  • Abductor machine seated and standing: 4 x 10-12 each one
  • Calves machine: 3 x 16
Legs & Back: Back Day
  • Seated row: 4 x 10
  • Lat pull-down machine: 4 x 10
  • Seated cable row: 4 x 10
  • Cardio intervals: 15 minutes

I hope you’ve had a good Monday and that you feel ready to take on a new week! Keep your goals and your motivations clear, and do what you can each day to get closer to achieving them. And, remember to have fun while doing so! šŸ™‚

Back Workout & Intervals


Yesterday was my birthday, and I celebrated so much all day šŸ™‚ Really was an amazing day, and my sister was also here to celebrate me so I felt truly spoilt. I started the day with a really good back workout with my gym buddy. We finished off with 20 minutes intervals on the treadmill and then 15 minutes abs. I really felt so great after the cardio, and I’m so happy about having added it to my routine šŸ™‚ The rest of the day had more physical activity coming; weĀ walkedĀ down to the beach for a nice lunch, and we also brought the little doggy. She was so tired after walking there and back, and of course staying for a little while to play in the sand and run after the tennis ball…

My Back Workout:
  • Row machine: 3×12
  • Lateral pulldown machine: 3×12
  • Lateral cable pulldown: 4×12
  • Seated low cable row: 4×12
  • Back extensions with dumbbell row on top: 4×12

For the cardio I did intervals for 20 minutes on the treadmill. I walked on 12-15% incline and ran on 5-10% incline. I want the resistance the incline gives also when I’m running to make the cardio harder, but I realized I can’t have more than 10% when I run since it might be harmful for my knees. It sounds like a lot of messing around with the settings, but you get used to it! For the time intervals I do different all the time, but never longer than 2 minutes, and never shorter than 30 seconds. šŸ™‚

Great butt workout


I have to tell you about the amazing butt workout I did the other day, my butt is so sore it’s killing me! It feels like it’s all bruised or something. But I love it because it feels like I can almost feel it growing haha I wont be able to work my butt for at least 2 more days I’m sure.
I was going to do one of my typical leg days, but when I got to the gym it was so crowded that I had to rearrange parts of my workout. It turned out to be a good thing though, because for example I “had to” do my Bulgarian split squats with 12 kg kettle bells instead of 8-10 kg dumbbells haha LORD it was heavy, but also great to be forced to step it up sometimes! It’s easy to get comfortableĀ and stay on the same weight and not realize you can actually go heavier.

Hamstring and Butt workout:
  • Hamstring curls: 4 x 10
  • Circuit:
    • Bulgarian split squats w 12 kg kettle bells: (haha really impressed by myself) 4 x 10
    • Squats with elastic band over the knees, pushing the knees outwards: 4 x 16
    • Sidesteps with elastic band: 4 x 20 each leg
  • Back extensions: (great to target glutes if you adjust the “seat” toĀ below your hips) 4 x 12
  • Leg press: 4 x 12

After this I did 15 minutes cardio intervals on the treadmill, and then an abs workout of 3 exercises that I did until failure for 4 sets. I was DYING as I walked back home! Today I had a well deserved rest day with lots of walking and cleaning the house. I also made the morning all about me and went to the hairdresser and to get my lashes done. Feel like a princess now! šŸ™‚

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