Heddas beginners workout guide

Hi! My name is Hedda and I am a 21 year old girl from Stockholm, Sweden. I study business economics back home, but right now I’m in San Diego for an exchange semester. I love to activate my body, especially to play soccer and go to the gym, and otherwise I like to cook good food, bake and hang out with my friends and family. For this blog I will share easy exercises, recipes and small tips and tricks for a healthier lifestyle.

[heddasgymguide]

Hi! Today I wanted to share some forms of exercises that are not as mentioned. Often when you hear the word “exercise” many of us associate it with going to the gym, going on a power walk or going out jogging. Maybe you do not find any of those things funny and the motivation will then probably not last long. Therefore, I will share some other forms of exercise that perhaps are more enticing.

Instead of running intervals:

If you are more into sports, maybe consider joining a soccer/football or another team. Practicing a team sport is both fun, very exhausting and makes time go fast. You won't feel the anxiety to go out running all alone if you don't feel like it. Practicing a sport makes the exercise funny. This could also include dancing, going to play padel or why not basketball? Just gather some friends and have fun!

Instead of going on a power walk:

Instead of going on a power walk by yourself just for exercise try to make it more fun. For example, invite a friend to go with you, download a good podcast or go to places in your city or outside your city you have never been to. If you have more time, you can even go hiking. Hiking is a really fun way to exercise and you get very proud of yourself after. There are many hiking paths around you, you just have to google them up!

Instead of going to the gym:

If you are not motivated to go to the gym for any reason and have a lot to do in your backyard, make that the gym! To restructure your garden, digging and maybe chopping firewood are extremely exhausting. Even if you do not have a garden you can reshuffle your home or do some other occupation on your house. This will both make your house or garden nicer and even make you work out. It is a lot more exhausting than you think!

I hope these tips helped you a bit!

Hedda

[heddasgymguide]

Hi! For today's blog, I will share a healthy chicken, turmeric stew recipe with cauliflower rice that my mother usually makes. It contains a lot of protein, turmeric, ginger, garlic and coconut, and tastes delicious. The cauliflower rice can easily be switched to regular rice if preferred.

This stew contains a lot of good nutrients and vegetables needed to feel well. For example:

Turmeric is filled with a lot of good nutrients for your body and is a ginger plant. It especially contains curcumin which is tumeric’s major bioactive compound. The plant is ground down to the yellow spice many are familiar with and is a star in the Indian kitchen. It is absolutely one of my favorite spices. Except for the good taste, it also says it’s good for your immune system, has anti-inflammatory characteristics and can be good for your heart and blood circulation (Wellness).

Ginger is both well-tested and really good for your body. It can reduce muscle pain, calm your stomach, relieve your cold and increase your metabolism (Yogobe, 2016). The root is really good in cooking, tastes good and is quite cheap because you don’t need much to feel the taste.

Garlic is filled with example vitamins A, B1, B2 and C, and calcium. It helps the blood pressure to go down and is like both turmeric and ginger good for colds. The garlic also has a great taste to spice all your meals up and fits almost into every meal (Swedish Paleo).

Turmeric, ginger and garlic are superfoods that go well together and should be eaten every day!!

So, to the recipe for 4-6 servings:

You need:

2 big yellow onion

4 cloves of garlic

60 grams of ginger

900 grams of chicken thigh filet

1 cup of water

Chili flakes after taste

Black pepper

Salt

2 cups of coconut milk

Coconut oil for frying

1 big cauliflower head

1. Chop up the yellow onion roughly and fry it in a cast iron pot with the coconut oil. Let it get some color.

2. Chop up the ginger and garlic cloves while waiting for the onion.

3. Fry the chicken in the same pot as the yellow onion and let it get some color, it does not have to be done.

4. Add the garlic, pepper, turmeric, chili flakes and water and let sim for 1-2 hours under low temperature. Don't let anything burn.

5. Add salt after taste and coconut milk and let simmer for 15 minutes more.

6. Use a mandolin to slice the cauliflower and fry it in a pan with coconut oil until it gets color. The green blast on the cauliflower does not have to be thrown away, it can be eaten as well.

Picture from my mom💕

See you soon, Hedda 💕

https://www.wellness.se/kost/halsokost/a/bGkvV3/gurkmeja-fordelarna-med-att-ata-superroten

https://yogobe.com/se/yearly

https://www.swedishpaleo.se/vitlok-nyttigheter/#:~:text=Studier%20visar%20att%20det%20%C3%A4r,%2C%20B1%2C%20B2%20och%20C.

[heddasgymguide]

Hi!

For this blog I will post a simple full-body workout-routine for beginners. This workout routine includes five exercises and can be performed by anyone. I have filmed three videos, for more complicated exercises, with my boyfriend as the performer in the videos.

Before you start your workout routine you must warm up. That can be walking, running, jumping rope or whatever that makes you feel warmed up. Do that for 10-15 minutes before your work-out session. Afterwards, I suggest you stretch out your whole body. I have linked a picture for inspiration taken from Pinterest.

When you feel warmed up, let's start the workout!

Squat: 3 sets x 10 reps (3x10)

Barbell row: 3 sets x 10 reps (3x10)

Military press: 3 sets x 10 reps (3x10)

Push Ups: 3 sets x 10 reps (3x10)

Abs Exercise: 3 sets x 30 seconds (3x30sec)

I have filmed videos of the squat, barbell row and military press so you can see how these exercises are performed properly. When it comes to these three exercises it is important that you don't load too much weight, because that will increase the risk of getting hurt. Start with lower weight and increase as you feel more comfortable. To “feel” the exercise, you can start with only the bar, or with no weight at all. When it comes to push ups I did not film how it is performed, because there are many ways of doing and most people have their preferred one. That exercise can either be performed on knees, which is the easier version, or on foot. I suggest you do the one that feels best. To finish your work out session you should do some ab exercises. The core is activated throughout your whole exercise so it is important to finish by doing some ab exercises instead of doing them in the beginning. Otherwise, if you get tired in the core from the beginning, it can affect the other exercises you are doing. Here are some ab-exercises for inspiration I also found on Pinterest!

Hope some of you want to try out this workout routine!

See you soon, Hedda 💕

[heddasgymguide]

Hi!

For this blog, I will talk a little about the basics when you want to start going to the gym and present myself a little further. Like I said in the “about me” section, I am 21 years old and come from Sweden. My main sport is soccer and I have played since I was little. Otherwise, I like going to the gym to keep fit and my favorite workout day is hitting “legs”. I am not educated in fitness or some kind of pro, but I love to exercise and I have also been a beginner who did not know what to do at the gym.

To start I will explain some of the basics to have in mind when you want to start exercising. To begin, every exercise is based on reps and sets. Reps mean how many repetitions you do in one exercise, for example if you do 10 pushups, it is 10 reps. Sets mean how many times you will repeat doing these 10 pushups. For example, you will do 10 pushups and repeat it 3 times with a short pause to rest in between those sets. How many reps you want to do can differ depending on what kind of exercise you are looking for. If you do high weight and lower reps it means you are looking to become stronger, and if you do many reps on a lower weight you will increase your endurance. Lower reps mean 5-8 and higher reps mean higher than 15. For beginners who want to start working out, you should manage the technique before you go for the higher weights and lower reps.

Another important thing to keep in mind is to always feel your core/abs when you perform exercises. That is to keep the core tense. Otherwise, the risk for unexpected injuries increases significantly. Especially injuries connected to the back. It is also important to never load too much weight on exercises you’re not perfectly familiar with. Always start easy and slowly increase the weight.

When it comes to workout days many people split up different muscle groups on different days. Maybe into legs, push, pull and cardio. Push is exercises where you push away and you exercise shoulders, chest and triceps for example, and pull is exercises where you pull where you exercise your back and biceps. You can split up your exercise days however you want. How you do it depends on which kind of result you are looking for. For beginners, I would recommend exercising your whole body at first and inch by inch split up into different days.

Hopefully this was some kind of help! 💕