Onsdag och detta betyder TRX gruppträning på Breeze Fitness i Ystad, kommer bli riktigt kul! TRX har verkligen blivit populärt, i princip alla pass har varit fullbokade, och inte bara det användarna sträcker sig från ålder 15-55 och ungefär lika mycket tjejer som killar vilket är tämligen unikt för en gruppträning.

Själv började jag dagen med lite snabbt pappersarbete och paket. Fick som tur va in nya TRX på lager igen, eftersom alla blivit slutsålda på ganska kort tid, vilket är great för alla inblandade! Som sagt jag har aldrig tidigare skådat ett smartare, enklare och användbart verktyg som TRXen. Oavsett vilken produkt man väljer så är gravitionsträning här för att stanna.

Sedan blev jag skyldig Johanna en PT timme, och hon fick köra ett ganska avancerat functional/core pass med verktygen: Keiser FT, Bosu, Powerbag och skivstång. Idag filmade vi en övning:

Efter Johannas träning  blev det ett styrkepass för mig, som vanligt hela kroppen eftersom jag inte vet när jag kommer träna styrka nästa gång, det tränades med en princip känd som “deLorme ascending principle” vilket är tämligen enkel att förstå. Ett bestämt repsomfång sedan ökar man progressivt vikten, så här såg det ut i knäböjen ex:

Set 1 50% av 6RM x 6reps 80kg

Set 2 75% av 6RM x 6 reps 120kg

set 3 100% av 6RM x 6reps 160kg

Så såg det ut i princip alla övningar, och endast basövningar. Det är en bra princip som kan sticka in några veckor i sin planering. Finns säkert mycket att läsa om det på nätet, minns att den var ganska hårt förespråkad på universitetet för styrkeökningar.

Sedan lite Jacobs Ladder, denna underbara maskin

Innan träningen: 2 kapslar Humanobol 200mg koffein

Under träningen: 1skopa Purple Wraath blandat i 1skopa Crack

Efter träningen: 1skopa SuperProtein från Revolutions 1skopa Matrix 1dl Vitargo (ja det ska köras en trx träning ikväll också, så energi behövs!)

Nu måste jag fixa och dona lite innan jag kan ha lite semestertid igen !

//SR

This morning me and Johanna had a great session at Breeze Fitness, functional training with the Keiser and some accesories. I remember myself that every day of this vaccation I have worked out in one fashion or another. If it wasn’t inside my gym I’ve done it outside with the TRX and powerbags.

So todays session of functional training:

10min running, with intervalls of long strokes (this particulary stresses the core and looks like a triple jump)

Ice skating jumps horizontal 20jumps x 2sets

Same exercise with Keiser vest on and 10pounds of resistance 20jumps x 2sets

Then I made up a circiut of 2 bosu balls and with the Keiser FT as a top, it looks like a triangle. With resistance we run to the first bosu, jump up and the go down to the squatting position, then over to our left a couple of fast steps then up to another Bosu and then back again to the keiser. (I should film it, next time I will).

Then we did iceskating jumps horizontal on 2 bosus 10reps x 3sets

With a Stick in the Keiser we did a really demanding core exercise with rotation, hmm hard to describe, but it looks like you are canoeing with a paddle. 10 reps with light resistance and 10 with heavy (and some more explosive performance;execution)

We then moved on to some exercises that looks alot like the Kettlebell exercises, but with one big difference - In the Keiser you don’t work against the gravity which sets up plenty of variety when it comes to how it stresses the body.

If you have some knowledge when it comes to biomechanics and experience the Keiser FT, you will dream about exercises - and really that brings out the creativity in you - the way I love it. We need to be more creative in the gym, don’t ever forget that, don’t live in the past.

After the session I downed a Zero Impact bar with Revolutions Super Protein.

For example, if you have a bosu - How many exercises can you do on it?

With only the body?

With a dumbell?

With 2 dumbells?

With a rubber tube?

With the Keiser FT?

With a TRX?

Let me inspire you to be creative, cause really that’s one strong point with my blog. To inspire people to find new ways to exercise, to get the mindset and to wake up your guys interest for the most important thing in your life - your body.

Now. Create yourself a great day, and I would like to thank you for being loyal to me and reading my shit. I hope you and your family have a wonderful blessed rest of the summer.

I will try to make my last vaccation days as much vaccation as I can.

//SR

Tråkigt väder när man har semester är ju så typiskt. Man vill göra så mycket saker men inte lätt att hitta på när man planerat att ligga på stranden. Det får helt enkelt bli lite shopping och småturer. Gårdagen bjöd på god mat i lite för stora mängder, så det är bara att äta lite mindre idag och röra sig lite mer

Lite träning hinner man ju också med, dagens tidiga pass:

Löpning 15min H.I.I.T intervaller 30intervall 30vila.

Hack Lift 3set x 10reps

Liggande lårcurl 1 x 10reps

Latsdrag 4set x 6,8,10,12reps

Sittande rodd 3set med W handtaget x 6,8,10reps

Bänkpress 120kg x 5reps 100x 15reps

Dips med 30kg i bälte x 15reps

Sedan lite maskiner, det finns ju en del att sysselsätta sig med på gymmet. Nu i sommar har det varit oerhört många sommargäster som tränat. Vilken respons man får speciellt från stockholmsborna och britterna som verkligen gillar Breeze Fitness, som de anser sätter en annan typ av standard på gym. Alltid kul med lite uppskattning. En hel del idrottsmän har också besökt gymmet, handbollsspelare, allsvenska fotbollsspelare, utlandsproffs oj, ja man borde ha kameran framme oftare. Jacobs Ladder som jag säljer har också haft sin beskörda del beundrare, aldrig förr har jag varit med om en kardiomaskin som är så omtalad!

Jag avslutade dagens pass med Jacobs Ladder 2 x 2 min intervaller i högt tempo. Svetten rann

Tillskott: innan passet Cellmass BSN morgon.

Under passet: Crack + Purple Wraath

Efter passet: 1skopa Super Protein från Revolutions, detta smakar verkligen inte gott, köp inte det om smaken är viktig…

För övrigt har jag hittat en ny favvomåltid på kvällen, och alla som köper Matrix från Syntrax bör prova detta:

250g Kesella + 1skopa Matrix Strawberry + 2msk frusna hallon + 1dl vatten. Mixa med mixerstav. YUMMEE!

Eller

250g Kesella + 1skopa Matrix Banan + 1banan + 3isbitar + 1dl vatten.

Man bör ju inte dricka för mycket energi, men dessa drinkar slår allt jag tidigare druckit. Ofta serveras de med Utekrams Quinoa Flakes och Eko russin.

Häromdagen gjorde jag ett av TRX testerna efter ett styrkepass nämligen:

Atomic Pushups med strikt utförande: 43st (jag klarade ju 67 i USA…?)

Rodd i 45grader till bröstet 43st reps

Så detta ger en medlemskap i 40’s club, ni som har en TRX borde prova det, verkligen kul med lite utmaningar. Sedan finns det lower body test också, med suspended lunges. Mycket nöje

40/40 Challange:

//SR

A little vaccation over the weekend. Vaccation is what I really need, to spend some time with my family and to be away from the city. We had a great time in Blekinge which is on the south-east side of Sweden. The car was loaded with zero-Impact bars, oh how unusual when it comes to me and trips.

Anyway, we stayed some days at my Grandma house and took a daytrip up to Vimmerby where Astrid Lindgrens Värld is located, this is a place to visit with kids and where you can experience everything from Astrid Lindgrens great books, I just love them!

 Good time, but the wallet was shrinking, first of all the entrance was 750sek for 3 people then the food on place was expensive as hell. My daughter found some Pippi clothes and I just had to buy it. 750sek later she was wearing the Pippi outfit - and my wallet was screaming for mercy. I have yet to tell ya about the gas prices and my car who drinks like a horse… (and our other car got a parking ticket)

Ok, money comes money goes. The most important thing is that we have fun ain’t it?

We also saved some money on the blueberries we picked, we eat alot of berries in our family, and outside my grandma’s house we got tons of blueberries in the forest. We picked about 10liters of blueberries which is about 600sek in money, on top of that we had a great time. Some mosqito bites here and there, but plenty of blueberries, today we head for our first blueberry pie of the year! YUMEE!

We didn’t forget about the training either. Me and Johanna did some Powerbag training & TRX for strenght and every morning we started out with running - intervall training.

So the sessions was like this:

20mins of cardio H.I.I.T running in the forrest.

50 Lunges with 20kgs powerbag

50 Snatches with powerbag

20 cleans & jerks with powerbag

Then we used TRX as a strap around waist on the other and ran with power while the other held as musch as possible in the TRX.

Then we did TRX training, about one exercise for every muscle.

So much energy this gave us on the vaccation, we are going to to the same thing next week!

Soon I will head down to the gym to do another group session on the TRX, then I’m of on vaccation again!

//SR

I’ve had a couple of celebritys visiting my gym and this past week another one did some sessions in my gym. Niklas Kronwall of Detroit Red Wings who actually have won Stanley Cup, Olympic games gold, World Championship and Swedish Championship. I showed him the Keiser and some fundemental exercises for hockeyplayers on that one. We also had a quick look at the TRX which Niklas found quite interesting.

So of course this is so much inspiration for me and other people at the gym, professional athletes is what we all dream about to be, aint that right?

Niklas is training on his shots on the Keiser FT, and measurments in newtonmeter (NM) is registered. Do I have to say that I’m not even close to his power!?

Often we see people in the gym working out, without any sweat at all.  This wasn’t the case with this dude

I can see why so many people travel to the southern part of Sweden, yesterday I was visitng my daughter on her vaccation with the folks. A nice little cabin in the forrest 200meters from the sea, Mälarhusen is one of the best beaches I have ever visited in Europe and I’ve been around many places.

When I talk about inspiration I have to also mention about the eldery clients that barley walks. I have one today that I have worked with for 3weeks, she was paralyzed 4years ago. She has worked alot with physiotherapists ever since and has made sucha impact on her body that she today can walk with a stick. The last year she has found herself without any progression from the trainingprogram they gave her. And to my mind it’s very obvious that the last trainingprogram that they gave her wouldn’t help. Why sit in a machine and train isolated muscles when we need her to work as a unit? I just can’t see why anyone would order her to sit down in machines 3times a week (and for that reason also bad machines) when she wants to be able to walk, run and easily sit down. I’ve designed a program for her in the Keiser and on TRX, she loves it. And to see this 70year old lady fight every session is really inspiration to me!

I love it.

// SR

So the last days before my expected vaccation. Filled up with personal training and writing of diets and trainingplans. Hm, I really need the rest that the vaccation eventually will give me. Group training is working out well, and soon Breeze Fitness will start some other classes aswell, Breeze Harmony and Breeze Step&Straps, we love creativity so the trainers has to use all their knowledge and experience. That’s why we don’t join in any Les Mills. On the other hand that demands alot of time & energy from the trainers, but I have faith in them And I basically belive that creativity brings out the best of us.

I did my whole strenght session yesterday on the HOIST PTS machine. 12 exercises for upper body. This machine is amazing and no wonder it has got a nice reviews from cutomers. You can do everything on that machine!

If I ever move to a house, a PTS would definitly be fitted in my garage or basement, with a TRX (who acutally could be straped on this one) you have everything you need to keep yourself at a top level of conditioning.

There is alot of sessions with the TRX, people take classes one on one with me and a design a program for them, I couldn’t imagen this a couple of months ago. TRX is HOT! We actually get some people in the gym that don’t want to be here, their just here for education on TRX with me and then off to their homes and working out.

Great stuff. After all what I want to see is people activated and motivated to keep their health.

It’s been alot of TRX sessions for me latley, 2weeks and 9sessions! on top of that strenght and functional training. Nutritionwise that means alot of calories!

Have to go dudes!

//SR

Efter en rolig lördag uppe Tylösand och senare Båstad, blev även söndagen en bra dag. Det blev lite strand för mig och Johanna, och det var min andra dag utomhus denna sommaren, och det syns på huden idag

Det blev ingen träning på lördagen, lite demo av TRX inför en laddad publik som var öppna och lät sig prova. Vi körde lite atomic pushups med publiken och det var en hel del som var riktigt duktiga, jag blev lite lätt förvånad! Men å andra sidan kan man också säga att striktheten på repsen inte var optimal, men men det var mest för att folk ska få upp ögonen för lite mer funktionell träning.

Så söndagen var jag och körde ett pass TRX på stranden här i Ystad, (ja i skogen brevid då) och det var en riktig höjdare att få lite rörelse i kroppen utomhus. Folk tittar såklart en del, men det är ju bara nu i början, TRX kommer med all säkerhet bli en rätt vanlig grej att se utomhus nästa sommar.

Har haft så mycket att göra att jag knappt tid att uppdatera mina klienter på sidan. Men det finns ju ett antal nya som är intressanta att berätta om. Ovanstående tjej är en blivande amfibie soldat och tränar därefter. hårt.

Fokus ligger på explosivitet, core och baslyft. 2 dagar styrka, 1 dag funktionell träning med progressioner i Keisern (vid uppnådda moment ökar vi motståndet) den dagen innefattar även plyometrisk träning. dag 4 har hon TRX på schemat, ett special designat pass med lite extra tillägg som powerbags osv.

Jag har en god vän från New Jersey som också är en glad TRX användare, personlig tränare och boxare. Han var för några månader sedan på West Side Barbell gym och introducerade dem på TRX. För de som inte känner till WSBG så är detta ett gym där man tränar med tunga vikter och minst sagt hardcore, det luktar linnement och talk i deras gym. Så vad tror ni de tyckte om TRX? Skräp och mesigt såklart.

Men sedan gjorde Reza det som man ska göra i sådana situationer. “bring it to their game“. Så fram med en kettlebell på 20kg. Suspended i ett ben, rak arm och knäböj, atomic pushups med vikter på ryggen. He he. Måste jag säga att TRX till sist blev en hit även på West Side Barbell gym?

Nu är det gokväll mina vänner.

//SR

So things are starting to clear up. Somethings pulling me up from this temporary dump that I found myself in. Well that happens to all of us from time to time, we go down and then up again. I think it’s been like that all the time I can remember, life has different phases. Whatever it is I’m happy to be up again. Maybe it’s the upcoming vaccation?

Training isn’t that scheduled like before. I do some basics lifts when I get away from the work, yesterday was grouptraining on the TRX so after my session I did some strenght training with squats, shoulder presses, pullovers and pressdowns. I love the creativity my gym brings to me and many other, I don’t know why maybe it’s the spirit withtin the walls? Of course not, it’s the open minded people I luckily attracted to come over to me/us.

This weekend me and Johanna will go to the Fitness Five competition in Halmstad, Tylösand. This is a great competition that really brings the mainstream touch to strenght related training. I did happend to get a WildCard from the official owner, hm I wonder how I would do:

Squats: weight 127,5kg x 16reps

Benchpress: weight 85kgs  x 26reps

Barbell curls: weight 42,5kg x 17reps

Dips: bodyweight I did last week 62 reps but I know many of them wouldn’t pass the judges. So hm 45

Chinups: I did 26of those a couple of weeks ago so I would say at least 24

This makes up: 128reps and that will be like a placing 3-5.

But I won’t compete. I will enjoy the competition and probably show some TRX stuff to the audience.

Here you see a group training pic from Breeze Fitness TRX group training. Taken yesterday on the fourth official session in Sweden! We LOVE IT!

So what about nutrition then?

I’ve been up to some serious eating last week, so to balance that up I had 2 minimal days this week. And back again to the ordinary conditioning of myself. Pretty easy done. When everything comes around I won’t make my lifestyle a burden when it comes to social events. And how hard is it to keep a minimal diet for some days, to get back in shape? If everyone could make it like that, we wouldn’t have that growing epidemic problems we have.

Yesterday was like this (oh so very very interesting, don’t know why I’m typing this shit out)

During the day: Purple Wraath, Hemodrene

13.30 break-fast with 1 Zero Impact

17.00 TRX group session (during this Volumize from BSN)

18.20 1 scoop of Nectar during weight training

19.30 200grams of chicken, 250grams of chick-peas, milk, large sallad with 1tbs of olive oil

21 - 250grams of Kesella (~sour cream with low fat) 2 scoops of Matrix 2.0  60grams of Quinoa flakes, 1 banana , 1 grapefruit, almonds, coconut, peanuts, strawberries, blackberries, raspberries and some muesli.

So about 2200kcal that day. A estimation of the deficit: -1200kcal. So back to basics again. Today I will be in for more like a energybalanced day. If I can make it I will do a functional training session with Powerbags, agility ladder and some plyometrics. I hope*

“Live like a king one day, a warrior the other”

I hope all you readers are doing well and are off to a good start of the summer. I’m excited about the future, and I hope all of you have set your fitness goals. To me I’ve set up a goal that involves backflips and some other more gymnastic stuff, that I have never been able to do before in my life. Anyway, you guys all know the importance of setting goals ha?

Gotto go dudes.

//SR

Dåligt med tid för updateringar sista tiden. Så en kort sådan:

TRX har kommit igång och imorgon har vi den andra gruppträningen på gymmet med TRX. Det är verkligen omtyckt av alla olika karaktärer, inte bara de vältränade. Tack vare möjligheterna till regression i övningarna så fungerar det för alla.

I helgen var det fotosession med en klient, schysst form och en hel del bra bilder. Bjuder på två snabba, tagna i typisk Breeze Fitness anda.

So here you have it, a red head in two ways

We had the introduction on the 1th of July with TRX group sessions. A pretty basic program with lower body - upper body and finally core.

What I could understad, the people loved it, and so did I, me and the TRX are in love

Anyway, I haven’t backed away from the strenght sessions, I do some basic lifts like 2-3times a week. And with all the added core strenght the lifts are still good.

This is some stats:

Benchpress: 110kgs 15reps

Squats: 150kgs 5reps, 120kgs 20reps

Chinups: 27strict ones

Dips: 65

My cardio is also pretty good since there has been alot cardio involved in the TRX training. Jump ability and flexibility is on top. So to sum it up, my body feels really good strong, healthy and athletic just the way I love it.

I’ve been into so much work these last days that I haven’t been able to update, even if people tell you that this is the down period for gyms, I have plenty to do. I’ve used alot of my financial capital for all the new machines and other stuff that will make my gym a better place. So now I just (he he just) have to work my ass off to get them back, if I ever will. How do you make people relize whats important in life? How do you make it from distance? And how in the name of god do you make advertisment for yourself without beeing hated from other people?

Those are the questions in my head for this particulat moment in life.

Vaccation is comming up, thank god I’ve got Johanna and Malva, without them I would NEVER take a day off, but because of them I have to. And that is by all means a good thing.

I’ve been so busy today with all the TRX introductions, alot of personal training on that tool, and versitile it is.

Athletes, average joes and rehab you name it. Just like my functional trainer, I love versitile equipment. But I will never forget what dumbells and barbells has given me.

I have some lower pricing on the TRX now, and also on some supplements, so please go ahead and order, delivery is fast, and last but not least I need to sell of some of my warehouse.

I have a big delivery from Syntrax! And I beat all other prices when it comes to alot of stuff.

The problem is, my “shop” is a bit retarded, god I really have to fix it! Time is what it is.

Fast delivery and good prices.

Hm, another client on my door again.

Keep it safe!

//SR