Dog in the ocean

Me and Tiago rent an apartment at Costa da Caparica here in Portugal for one week (the other weeks we stay at his parents house more north of Lisbon. And here we have our dog Happy with us and in the evenings we are playing at the beach, chasing the waves and practice stop, sit and other basic stuff.

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Superman (women) with weights!

Yesterdays training was for my back. I did the boring gym-machines (it so boring but I need it!) and ended with some more fun exercises as Superman (women!) on a “half ball” with 3kg dumbbells each hand and 2 kg weights on each footwrist.

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And after that, some “superwomen” with twisting my upperbody as much as I could and with straight arms. Tough one, for the whole body! But fun! 😉

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Ps. It has been storm here in Portugal tonight with a tornardo!! I will put out some pictures tonight or tomorrow. And from the training I did today in the pool.

 

Pool training for my PT-client today

Today it was the second PT-session for Maria. I am combining her training in the gym and my exercises together with training in the water, in the pool. So today it was her first pool-training and we focused on the legs with different squats, jumps, running, pushing etc. She worked really good with the balance and to really do all the exercises correctly = better results in the body! =) So after 45 minutes in the water I let her come up from the pool. Good worked today as well Maria!

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Photo: Me at the pool after the pt-session in water for my fantastic client Maria.

I make Portugal dance!

Second dance class I gived here in Portugal today. I was a bit nervous if the people liked it the last time or not. “Will it come any people at all this class? Maybe they didn´t like it last time..?” went my toughts before the class today. But two minutes before it started people dropped in and soon there was more people than last class!

So the class went great and people laught, had fun and danced. They was happy and so was I. Mission completed. For this time at least. ;-P

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Above: Tiago is training in the row and me is on my way to the class.

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Here you have a few of the people who was in the class today- rest of the people was already away to go to next class. (I am always 2-3 minutes late to end my class so they need to hurry up to next one. Haha, sorry!). ;-P

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Here you have me after the class in the room I am make the people dance like crazy. Hehe.

Legs & deadlifts

Legs and deadlifts on the scheduele today. First some warmup and the treadmill following by machines for my legs 3×10 or 3×15 depend on what exercise. After this it was time for deadlifts. Actually, it is my first time that I am doing deathlifts. And becuase my back is not so strong yet and it´s the first time I do the exercise, I did it with very light weigths and slow so I could focus 100% on the techniques and breething. Tiago helped me of course. Thank you baby! 😉

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Chest with a shoulder-injury

Most of the times I do my “own” exercises in the gym but sometimes, like today, I´m actually is training with the machines. Chest was the main focus on this day.

But becuase of a small accident happened on my right shoulder a few years ago my muscles and my collarbone and shoulder is not in the correct place. It is not “bad enough” for any surgery but it is for sure bad enough for my back, neck etc: All the musclesystem needs to compensate in a different way wich leads to that some movements is not possible for me to do without pain and a big sound of “klonk!” in the bone! At least this one below was one of the “good” ones that worked out for me! Great!

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Below: Some snacks- fruits, cheese and dark chocolate, to me and my love Tiago in front of a good movie and fire. ❤ImageImage

Creative combinations

I love exercises where you are training more than only one musclegroup at the same time!

Combinations of dynamical movements- Mmm, yummie for the body (and mind!)! Martial arts, dance and acrobatics has been my passion my whole life and it expects your body to perfom in “all” angels and be strong and functional. So because of that I started to be more creative, more simple or advanced, in my normal workouts so I could work with the “whole” body at the same time; exactly what you need most of the times in all my “passion-sports”.

Yesterday I did a “simple” workout focusing on triceps and abdominis. One of the exercises was as you can see at the pictures below:Image

Step 1: Place your body as picture above with only your heals touching the boll.

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Step 2: Bend your arms as picture and let your triceps workout.

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Step 3: Straight your right leg so your calf touching the boll. At the same time you straight your left leg and lift it up against the roof as much as you can (and still keeping your arms bended) for 10-15 seconds.

Step 4: Put back the leg on the boll and put your body as the positions of step 2 and then to step 1. Now – Repeat all the steps (but lift the other leg so both legs get to training). Do this 3×10 each leg.