EBOOK

Publicerat Lämna kommentar

So now my Ebook ( www.jelly-devote.com ) is finally released and I’ve already gotten really good response. I’m so excited to be helping out all off you to get in shape. I’m excited to see your results along the way. I came out with personalized in the beginning but too many bought it and that’s why I’ve now decided the Ebook was the best result. There is going to be more programs and other stuff happening as well. But for now, this is my main thing right now, this program and coaching you guys.

So what has happened today then? I cooked one of the meals that are in the book that is my favorite. Cottage cheese sweat potato, I wanted more, haha. But so full after it. So now it’s time for me to sit down on my computer and answer all emails, DMs and what ever else. I’ll probably be in bed very early tonight, so tired these days.

Ver y scared about next weeks weigh in since for the first time in ages, I actually had a proper cheat day this friday with both too much food and lots of unhealthy sweets. Felt horrible after, and I still feel like I haven’t recovered. I don’t think junk food and sweats and all that is anything for me anymore. Which is very strange haha. But I’d rather have a glass of wine and a nice meal instead off stuffing my face with sweats.

DSC_0063 DSC_0077



MORNING CARDIO

Publicerat Lämna kommentar

Okay so it’s time to step up the workouts a little. It’s now 42 days till we go to mexico and I’ve decided it’s time to up my cardio a little to shred some excess fat. So as many days a week I can (at least 5) I’m going to be on that spin bike sweating. So this is how my spin bike sessions on 35 min will look:

One set:

10 min warm up, sitting low resistance

2 min standing hill

2 minutes seated low resistance

Five sets:

30 seconds recover

30 seconds sprint

One set:

seated flat 4 minutes

Three rounds:

hill seated 30 seconds

hill standing 30 seconds

Four rounds:

Seated flat 40 seconds

20 seconds sprint

One round:

Cool down 10 minutes

And this gets my blood pumping and the sweat pouring I’ll tell you.

FullSizeRender-1

 

 

 

 



NIGHT OUT WITH THE GANG

Publicerat Lämna kommentar

Happy Sunday folks.

How are you today? I’m a bit rough. I’ve gotten a little sick after the weekends antics. I met up with Kayla, my girlfriend, on friday for food. But we ended turning it into a night out. Since Andy is very good friends with her fella, we get along so well, and it’s been a while since we saw each other. So a glass of prosecco led to us having a VIP table at the club to way to late hours haha. Actually didn’t get that drunk though and felt completely fine day after. Eaten well as well (with a exception of a cheat meal from mc donalds the day after, two burgers), so feel fine except we spent too much time outside so I managed to get a bit sick. Hopefully if I rest today as well it will be gone.

Anyway, I’ve prepared for the week as I always do on sundays. Cleaned the apartment, done the wash and the grocery shop, time for food prep and relaxing and enjoying spending time with hubby.

FullSizeRender-1



MY TOP WEIGHTLOSS TIPS

Publicerat 1 Kommentar

So a lot of you guys want me to give more of my tips on how to loose weight. So when I want to tone up I have my special ways. Depending on how much weight I want too loose and amount of time of cours it looks a bit different. But here are my top tips for loosing the extra weight.

1. First off all, weightloss is all about calories in and calories out. That means, to loose weight you need to burn more then you put in your body. Make sure to count your calories, weigh everything cuz when you measure with your eyes you can eat so much more then you think you are. I weigh everything, and I mean EVERYTHING. To loose weight you need to be about 500 calories less to loose about 1 pound a week. Which is a healthy goal. You shouldn’t aim to loose to much weight too quick. So aim to be around 1400-1500 calories a day.

2. Make sure you eat the RIGHT food. By right I mean, know what your macros are (the % of fat/carbs/protein). If your aiming to loose weight protein should be the highest one, then fat and last carbs. I’m about 45-50% protein, 25-30% fat and 10-20% carbs, depending on how fast I want to loose the weight. For example last week I basically eliminate the carbs to the minimum. And what you eat, is very important, like you need food that makes you feel full longer. Sure you could smash in a cheeseburger on 300 calories for lunch, but how full will you feel from that, and how healthy are that nutrition. Not at all. So instead, eat some overbooked chicken, some veggies/greens and som sweet potato/quinoa or what you prefer and provide your body with the right nutrition and vitamins for it to feel good even on calorie deficit.

3. DRINK WATER. Very important. It helps your digestive system to run properly and helps you flush out toxins. Drink at least 2 liters every day. Also in the morning before breakfast, have a hot cup of water with squeezed lemon in, that will help your stomach start off well.

4.Treat yourself once every week or every other. It’s good to chock your body when its used to eat healthy all the time. It also helps your body to start up the metabolism. But by cheating I don’t mean eat crap a full day. Have one ”bad meal”. And also by ”bad meal” I don’t mean be super unhealthy, I mean eat maybe some more carbs, a nice sauce, or some nicely cooked dinner. Not going crazy!

5. Don’t eat sugar or drink alcohol. The biggest mistake you can do is to eat loads of sugar. Makes you addicted and retain fluid. I know it’s hard in the beginning to stop eating it. But after a week or two you don’t crave it at all. Alcohol also makes you pile on weight. As I said treat yourself once in a while, but at ALL COST avoid these two.

6. Go to the gym, but make sure you have a plan. Don’t go to the gym everyday and ”wing it”. Try to have a program (mine will come out 9th of february to buy again) to follow and structure your workouts to get the most out of it. Your muscles need to rest for 48h. Don’t overtrain yourself. So one day legs, the other shoulders and abs, day after that back and cardio and so on. Let your muscles rest. Deepening on how much you workout ofc. Also if you are looking to loose weight you need to incorporate some type of cardio. When I’, really serious I try to go twice a day, 20-30min cardio of some sort in the morning. But these days I just make sure Iend every session with 10-20min cardio. I prefer treadmill intervals or incline or the spin bike. But everyone likes different once. Also not to forget, its about QUALITY and not QUANTITY! Make sure when you go to the gym to make the most out of it. Better to go fewer times but when you are there you are killing it!

 

So there you go. Some of my tips to loose weight, I hope you liked it. Now off to the gym!

IMG_6420 IMG_6333