Jeg kan tilby deg trygg og variert trening, som vil være tilpasset etter din hverdag og dine behov.
Åpent som vanlig
Et lite bidrag til hjemmetrening i disse kaotiske tider. 😇
🏠 Treningsprogram 1
Vi kommer til å legge ut noen treningsprogram 📗✏️ for hjemmetrening fremover 🏠💪 Første treningsprogram ser slik ut 👊😃
✅ Armhevinger (evt. fra knær)
✅ Beinhev (evt. med ett bein)
▶️ Antall runder: 2-4
▶️ Repetisjoner: 20 stk (evt. 45 sek)
▶️ Pause mellom øvelsene: 15 sek
*Til knebøy kan man fint holde noe tungt foran brystet eller ha en sekk på ryggen for å gjøre øvelsen tyngre.
*Armhevinger gjøres fra knær dersom strake blir for tungt.
*Skydiver gjøres statisk (hode og beina opp, men uten bevegelse) dersom ubehag i rygg ved repetisjoner/bevegelse.
*Beinhev gjøres med ett bein av gangen dersom to bein blir for tungt.
*Blir spensthopp vanskelig å gjennomføre tar du knebøy men avslutter opp på tåballen med armene opp (altså spensthopp uten hopp 😉).
Personal Trainer - Elena Shatri's cover photo
Personal Trainer - Elena Shatri
8 SIMPLE HABITS FOR A HEALTHIER EVERYDAY LIFE
💚Eat the rainbow. Make sure to add at least one fruit, berry or vegetable to EVERY meal. Maybe try a new type every week.
💚Choose healthy food on the go. When you are traveling, in a rush or need a quick snack - make sure you chose the healthiest option available.
💚Bring your water bottle with you everywhere. Keep it on your desk or in your bag.
💚Be optimistic and positive. Look at the bright side and be grateful.
💚Get in some activity everyday. Lifting weights, running, walking, playing with your kids, shopping, swimming, home cleaning...
💚Get outside. Get some fresh air and daylight. Go grab your post, take a walk around the neighborhood after dinner...
💚Get your sleep. Go to bed as early as you can. Turn off the tv or phone 30 min before going to bed and maybe read a book in stead.
💚Try to get 10k steps every day. Walk more. Get up more often if you are having a desk job. Get off the bus a few stops earlier. Take the stairs.
I myself find the winter months the hardest months to keep my motivation up. I am sure I am not the only one? ❄️🌨☃️ I am lucky to spend my “winter” in summertime in Australia, but I know how it feels like not wanting to get out the door through the snow, trough the cold weather or getting out of bed when it´s dark. To keep the motivation up all year around, or even all week can be hard. We need to switch motivation into routines, dedication and be strong mentally. Here are some ways you can try to keep it going through the next months.
Have a goal.🌟
It doesn’t really matter what kind of goal you have, but keep it realistic. You don´t need to set a big goal as getting stronger, bigger of lose weight. But it can be as simple as maintaining your strength, weight or condition, or to train 2 times a week. Think about what exercises you are doing, can you be more effective and maybe train less, but more often?
Winter often comes with extra Christmas food, cookies, dinner parties, cakes and so on. And that´s totally okay. Don´t feel bad about eating a little extra some of the days. But also try to eat healthy for the other meals. Rather feeling guilt, turn it into something positive. Think about the extra energy you can use in the gym, the extra food you can use to build more muscles, to get stronger or to set new personal breaks.
Training buddy. 🏋🏼♂️🏋🏻♀️
Have someone to train with and motivate each other. Train with a friend, personal trainer, your partner, brother… It keeps it harder to skip the workout, and it can be more fun. Set a time and date and stick to it. If one want´s to drop out, the person needs to make you dinner, pay you or take you to the movies. Keep it fun and challenge each other.
Try something new.🏸🏊🏼♂️⛸⛷
Take classes, try running, do yoga or maybe start inside swimming trough the winter. Sign up for a new gym and get new motivation. Buy new training shoes or clothes and feel fresh. Maybe try an indoor team sport with your friends or make new friends there. If its enough snow, get your ski gear on.
Do it for you.🥇🤩
You are training for yourself and no one else. Believe in yourself and your goals. Listen to your body, if you need rest or if it´s just lack of motivation. Do what you want and feel like. Be happy about the small improvement you do every day. Everything from doing your first pushup, to actually getting yourself to the gym when the netflix tempted more. Do it for your health and wellbeing. Your body will thank you for it later.
You don´t need to improve every day. You don´t need to get stronger every week and increase the weights. Take your time and make sure you enjoy the journey. Maybe the winter is just about keeping it going, and to not fall totally out of your routines. Getting or seeing results takes time, and sometimes you will feel stuck into the same place. But when you feel stuck, just keeping going, push harder or change up something.
If you are not training or if you fell out weeks or months ago, why don´t start today. Don´t wait until next year, after winter or until Monday. The quicker you start, the quicker you will reach your goals, feel better and get into routines. If you feel bored in the winter days, it is a perfect opportunity to use some time in the gym.
Sunday funday workout with this beast🤩
Yesterday we did a chipper team wod.
It consisted of around 1500 reps and a hell lot of skiing. We used 1 hour to finish and can say we swam in our own sweat after😂💦
The key to cosistency in training is to find something you like doing. If it’s running, lifting weights, crossfit, soccer, dancing, yoga or walking... All activity is better then nothing and will improve your health. When you find something you like, it is easier to stick to it. If you find it hard to start and don't know what to do or how: Get a personal trainer, get help from a friend or take classes 😄
FATS - do we need them?
It is easy to get confused about good fats and bad fats. For weightless we can not eliminate fat, it is actually necessary for both your body and for those who wants to lose weight. We need fats in our diet to function properly. But we need the good fats, so it depends on the sources.
To keep it easy for you, here are some good sources of fat you should have in your diet and can add to your grocery list:
Salmon, trout, sardine
Nuts (almonds, cashew, peanuts, walnuts...)
10 DIET & TRAINING MYTHS YOU SHOULD UNLEARN🥙🍳🏀🏋🏼♂️⛹🏼♂️
Don´t get rumors get in the way for you living a healthy, balanced and happy life. To live a little more healthy and get your benefits from it, is not as hard as you think. Don't overthink things, and make it more complicated than it is. Take care of your own health, and be careful from who you are taking advices from. You should not believe everything you hear or read. Everything listed under is MYTHS😄👇🏼
1. Skipping breakfast will kill your metabolism.
2. The more you sweat, the better is the workout.
3. Eating before bed will make you fat.
4. Fat and carbs are bad.
5. You need to cut out certain food groups for weight loss.
6. sit-ups will make your stomach flat.
7. If you are eating healthy, you can eat as much as you want.
8. Eating and training the same as another person will make you get their results.
9. Living a healthy life requires a lot of sacrifices.
10. Lifting weights will make women bulky.
HOBBY TURNED PASSION⭐️
I get a lot of questions why I work out so much. Why I eat so healthy. How I keep my motivation up. Well, I love it. I love training, eating good and doing sports. This is what makes me happy. This is a lifestyle I have had for a while now, and I would never change it for anything. I love feeling good, healthy and fit. The motivation comes and goes. I personally live on dedication, passion and for the process. I enjoy it in the moment.
We are only given one body. Our body is our machines. I know I want a pretty damn good, strong and effective machine who works 100%. But then I need to work for it. The most important is finding something you like. I myself like a mix of everything: fitness, crossfit, soccer, walking, running, HIIT training...
Training for me is therapy. It is my own personal time. That time is mine to get better, faster and stronger. That time for me is when I don't need to think about anything else. Getting my heart rate so high I feel like I'm dying. The feeling of mastering something. The feeling when you hit a PR. The feeling of running in good weather with your favorite music.
Training should be fun and something you want to do. Not something you do to punish yourself, or because you feel like you have to. Find your thing. Find a balance that works for you. Remember that what works for someone else, will maybe not work for you.
We have the power. It is just yourself that can make you jump out of bed 5am to workout before work. You are the one who needs to push yourself. Only you can get yourself to do the extra rep and to run that extra mile. You are the only one who can control your diet - what goes in your body. You need to take action on your habits, lifestyle and routines. If you don't like how you are living today, you alone are holding the key to your own improvement, progress and goals. There is something out there for everyone.
Why are you training and how does it make you feel?🤩🏋🏼♂️🏃🏼♀️🏊🏼♂️🚴🏻♂️🏌🏻♀️🏄🏼♀️🧘🏼♀️🤸🏼♂️⛹🏼♂️⚽️🏀
10.000 STEPS A DAY
Sounds like a lot. But it’s not. Way to many people today doesn’t even reach 3k steps daily. So this month, I want you to make sure you will get at least 10K steps in each day. Every step counts. Make it your goal to move in some way every day. Activity can reduce the risk of chronic diseases, improve balance, strenght and coordination, aid weighloss, improve sleep and boost erergy. You will feel sommuch better!😄
If you are already very active and is reaching 10k steps daily. Challenge yourself to go beyond and take it to the next level. Reach for 15k or 20k! You can never move too much. Make it a competition with your friends or family. Motivate and challenge eachother!
10 ways on how to reach 10k steps daily.
1️⃣Walk to shops, city, friends, gym or work if nearby.
2️⃣ Need to do a call? Do the call on the go.
3️⃣ Park far from the office, shop or gym, and walk the rest of the way.
4️⃣ Use your breaks at school or work to move and get some fresh air.
5️⃣ If you are waiting: move while waiting.
6️⃣ Go out and play with your kids.
7️⃣ Take the stairs.
8️⃣ Go for a morning or evening walk.
9️⃣ Got a dog? Take it for longer walks more often. If not, take with you friends/family for a walk.
🔟 Vacuume or clean your house.
Make it a routine and you won’t even think about it later. You just do it. So, who is in?🙋🏼♀️🙋🏼♂️
A strong back is essential - it’s a huge part of your muscular system. Our back is involved in almost every move we make everyday. Under here is a workout you can do for a stronger back, if you need some motivation. If you can’t do pullups yet, remember you can always scale it. Use bands for help. Rest around one minute between each set. Use weights that challanges you, so you need to push yourself. That’s when you will get better and stronger🤩
A1 pullups • 5x5
B1 Lat pulldown • 3x10
B2 Underhand cable pulldowns • 3x10
C1 Stiff-arm pulldown • 3x10
C2 Facepulls • 3x10
D1 Bent over bb row • 3x12
E1 Back extension • 2x20
Don’t know what to eat for lunch or dinner?
This is one of my favorite meals! Baked salmon in the oven, with sweet potato fries and avocado. I use a classic wok mix and fry it together with spinach and kale in a pan. So good! Remember to eat your fish at least twice a week😄🐟
Some weekend motivation ✨
Small daily improvements are the key to long-term results, and small adjustments can make big changes. No matter what your goals are, it’s always some things you can do daily that will bring you closer. Enjoy the journey towards it. 🌟
Think about one thing YOU can do today, and go do it! 🤩
Må få lov å dele en utrolig fin tilbakemelding jeg fikk av min kunde i går, da hun hadde sin siste PT-timene sammen med meg, før jeg flytter utenlands for en periode.
Kathrine har hatt en fantastisk fremgang, blitt MYE sterkere og blir bare sprekere og sprekere for hver uke. Helt rå på trening! Lykke til videre med egentrening og nye mål for høsten!
This is one of my clients I need to brag about! This man came to me in February to get help with his lifestyle change. From that day and until now he has worked hard, had a great progress in the gym and is now a lot leaner, stronger and healthier!! 😁💪🏼
With sweat, hard work and healthy balanced food - big things can happen! He is now doing squats, deadlifts and pullups! His fat% has dropped with 10% and his is visceral fat around his organs has gone from 5 to 1!!
Living a healthier life, does also fantastic changes mentally as well. I can see a big difference on Ahmeds mood, smile and self-esteem as well. A man with much more energy now than in the beginning of the year😃
I am so proud of you Ahmed! Thank you for letting me be a part of your lifestyle change. Keep going, you are doing great!💪🏼😎
Here are some words Ahmed wrote me today after his PT-session:
"I took a decision of going to the gym 6 months ago when I figured out that I am in my mid-twenties and didn't like the way I looked, I was often sick and was eating unhealthy food. I was very weak and wanted a change.
I started training, but most of the exercises I didn't know how to do and I was using very light weights. I had 22% fat percentage and now I am 12%. I reached 15.7 % fat percentage in just 2 months, but due to some personal issues I was not consistent with my diet for the last couple of months.
My advice is to find a trainer who follows up with you like Elena! And helps you to understand what is really going on in terms of the diet and trainings. Elena follows up, learns you everything step by step and always tells you if something can improve with your technique. Tip: Always ask your coach😉I always got answer on my diet, training, recipes and exercise questions - both trough email and at pt-sessions."
Do you want to get in better shape, get stronger, change lifestyle or just feel fresher? Just send me a message, and feel free to ask if you have some questions😊 Together we can reach you goals!
Da er sommeren begynt å ta slutt.
Har du falt litt ut av rutiner i sommer, kost deg litt ekstra og ønsker å komme tilbake til rutiner igjen? Eller er det denne sommeren du virkelig har bestemt deg for at DENNE høsten, da skal du virkelig ta et tak?
Om du ønsker å gjøre en endring, få hjelp til trening eller kosthold, om du ønsker en å trene sammen med, bli sterkere eller få et lite høstkick - La meg hjelpe deg å nå målene dine 😁
Jeg er i hvertfall superklar for hverdagen etter en lang ferie! Er du klar? 😎
Send meg gjerne en melding om du lurer på noe eller ønsker mer informasjon! Jeg er både å finne på Stamina Grimstad, og som online coach!
Before summer I noticed many of my clients and others began to worry about the holiday and asked me how to eat and train on vacation during the summer✈️🚙🏊🏼♂️🍻🍦🍢
First of all: enjoy your summer. Beeing on vacation or beeing off from work/school doesn’t mean you need to turn your diet, training and everyday habits upside down.
Eat regular healthy meals as usual, drink enough water and have some dessert if you want. It’s not the dessert alone that will ruin your healthy diet, traing or goals. It is how much. One ice cream won’t ruin everything, but 5 ice cream will maybe be to much?😉🍦 In stead of eating 5 donuts, take 1. In stead of eating the entire pizza, maybe you can eat half of it? Skipping 1 workout won’t make you five steps back, but skipping training the whole summer may will.
While travelling, try to find local stores and buy some fruits and healthy snacks to keep with you. Keep a water bottle with you, to keep yourself hydrated and to stay away from other drinks filled with sugar and extra calories. Order salads or vegetables as side dishes, in stead of bread, fries or sauces. But don’t be scared to try new foods, that’s a fun part of travelling!
Don’t beat yourself up if you ate a bad meal or skipped your workout. You will get a new chance for the next meal, and it’s many other ways you can stay active.🚴🏻♂️🏋🏼♂️🤸🏼♂️🏊🏼♂️🏓🏸⛳️🏄🏼♀️🧗🏻♂️
Enjoy your vacation, enjoy the summer☀️🍦🌍🌼🌴🍹✈️⛵️🎡🏕🌃
// Photo taken from @marcinevin
Happy Friday 😄💪🏼
If you don't know what to train today or during the weekend, try this out! Spell your name, AND surname if you are extra sporty 😎 Also perfect as a warm up, finisher, or after a run!
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