FIT AS FU*K


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How’s your rowing technique?

Last time, Louise and I competed together, we had to row a half marathon starting with a 2000 meter sprint.

Time to look into your rowing technique?

Get inspiration here: http://breakingmuscle.com/rowing/17-tips-for-getting-better-at-rowing

/Sarah

 

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We LOVE Push-ups

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(Picture from the movie G.I Jane – badass scene where Demi More does one-armed push-ups)

Push-ups are great upper body training and should never be underestimated. They can be done anywhere, and almost anytime (although some situations might be more suitable than others). In order to be good at any sport, you need a lot of upper body strength and that applies to both genders. Given that women are usually said to posses only 40% of the upper body strength of men (compared to 60% for the lower body strength), it is even more crucial that you get enough stimuli for these muscles if you are a woman.

Doing the old 3 x 10-15 reps routine can be a bit boring, but it is a good place to start. However, if you need some motivation – check out our favourite push-up challenges:

REP challenge: 100 push-ups for time!

TIME challenge: max push-ups in 4 minutes

VERSATILITY challenge: Complete 10 sets of 10 different styles of push-ups (regular, wide grip, one-legged, diamond, weighted, hindu ext.)

DEATH BY: Do 1 push-up the first minute, then 2 push-ups the second minute and continue until failure. If it is too easy, start at a higher number or do larger increments.

Have fun! 

 


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#casallsculpturearmy

Enter the Sculpture Army – Fall adventure

Are you ready to wow? A new season means a fresh new start with Casall Sculpture Army – a digital training force with exclusive access to customized training programs and fun challenges. It’s all about bringing out the best version of you – from the inside and out.

This fall five fierce training enthusiasts and top bloggers are put to the test in the Sculpture Army. With lots of charm and determination they will hit the challenging training programs designed by Casalls trainer Magnus Hagström. And they want you to join them! Sign up today and get access to the same exercises.

Get social – Sculpture army updates are posted on Facebook. Hashtag is #timetowow and #casallsculpturearmy.

Be inspired on: http://www.casall.com and http://www.sportmaster.dk

Have a great weekend!

Ditte & Sarah

JOIN THE SCULPTURE ARMY»<!


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Grow your own sprouts – perfect for healthy living/weightloss

This might be one of the (more) nerdy posts on health and nutrition, BUT since I have recently bought a “home made sprouts kit”, I wanted to share my experience.

First of all, the advantages of growing your own sprouts are numerous – it is cheap, a good source of vitamins and minerals and also quite fun. What surpriced me the most is how easy it is. Once the process gets going, all you need is to water your sprouts twice a day!

I tried fenugreek seeds which take a little like curry – and they worked really well in asian inspired salads. Plus check this list of healthy benefits:

Fenugreek seeds are rich source of minerals, vitamins, and phytonutrients. 100 g seeds provide 323 calories. (note that for a LARGE portion of sprouts you only use about 2 tablespoons, roughly 30 grams).

  • The seeds are a very good source of soluble dietary fiber. Soaking the seeds in water makes their outer coat soft and mucilaginous. 100 g of seeds provide 24.6 g or over 65% of dietary fiber.
  • Non-starch polysaccharides (NSP) which constitute major fiber content in the fenugreeks include saponins, hemicellulose, mucilage, tannin, andpectin. These compounds help lower blood LDL-cholesterol levels by inhibiting bile salts re-absorption in the colon. They also bind to toxins in the food and help to protect the colon mucus membrane from cancers.
  • NSPs (non-starch polysaccharides) increase the bulk of the food and augment bowel movements. Altogether, NSPs assist in smooth digestion and help relieve constipation ailments.
  • It has been established that amino-acid4-hydroxy isoleucine present in the fenugreek seeds has facilitator action on insulin secretion. In addition, fiber in the seeds helps lower rate of glucose absorption in the intestines thus controls blood sugar levels. Fenugreek seeds are therefore one of the ingredient that recommended in the diabetic diet.
  • The seeds contain many phytochemical compounds such as choline, trigonelline diosgenin, yamogenin, gitogenin, tigogenin and neotigogens. Together, these compounds attribute for the medicinal properties of fenugreeks.
  • This prized spice is an excellent sources of minerals like copper, potassium, calcium, iron, selenium, zinc, manganese, and magnesium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure by countering action on sodium. Ironis essential for red blood cell production and as a co-factor for cytochrome-oxidases enzymes.
  • It is also rich in many vital vitamins that are essential nutrients for optimum health, including thiamin, pyridoxine (vitamin B6), folic acid, riboflavin, niacin, vitamin A, and vitamin-C.

If this has inspired you, it is easy to find more info online about different types of sprouts and kits.

Enjoy :-) Ditte


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CrossFit Weightlifting Trainer Course – Denmark – November 8-9, 2014

Spend two full days with CrossFit Coach Mike Burgener OR one of his tier one coaches staff learning, studying and practicing the Snatch and the Clean & Jerk. The Snatch and Clean & Jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.

Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1411722

The price of this Course is $595 USD

MILITARY DISCOUNT CODE: There is a $100 USD military discount for this course. Military persons contact Kelly More kelly@crossfit.com for the code.


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Interesting changes to the CrossFit Games in 2015?

DaveCastro

At the post-Games press conference, Dave Castro had this to say on the topic:

“I’ve been happy with the results of the programming for the selection process that we’ve had over the previous few years, but we’re going to switch it up a little. It will be appropriate and it will bring the [fittest] people to the Games… It’s a global move.”

Read the entire blog post by Box Life Magazine here: http://www.boxlifemagazine.com/community/castro-to-change-the-selection-process-for-the-2015-crossfit-games

 


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Are you a CrossFit snob?

crossfitsnobs

Most CrossFit athletes are extremely passionate about their personal journey and experience with this fantastic fitness regimen. However, passion can sometimes blur our vision; our rationality takes a back seat to our emotions. It’s difficult to harness matters of the heart, so sometimes CrossFit fanatics can take their love a little too far. CrossFit should be about expanding our community, not turning people off with an abrasive demeanor.

To be sure you’re not coming off as a CrossFit snob, here are some bad-attitude indicators by Abi Reiland, Co-Owner/Trainer, CrossFit 8035:

http://www.theboxmag.com/crossfit-blogs/crossfit-snobs-when-passion-overrides-positivity/

Good read!

Have a great week!

Ditte & Sarah

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