trening

JEG VISER DERE EN TYPISK TRENINGSØKT FOR MEG!

Jeg tenkte jeg kunne ta dere med på en typisk treningsøkt og vise dere noen øvelser jeg liker! Her i Australia bor vi rett ved treningssenteret og jeg prøver å få dratt dit ca 5 dager i uka. Noen uker trener jeg også litt cardio (intervaller) ute, prøver å bli litt flinkere til dette! Ellers er min favoritt selvfølgelig styrketrening, noe dere sikkert har fått med dere. Som regel prøver jeg å få inn en økt tidlig på dagen, men hvis jeg jobber eller har andre planer som tar tid, drar jeg på kvelden. Det er en av grunnene til at det er så viktig for meg å kunne trene på et senter som er åpent 24/7. Ingen unnskyldninger!

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Første del av treningsøkta – oppvarming! Som jeg egentlig er sykt dårlig på. Som regel setter jeg bare i gang med en gang, men nå har jeg funnet en veldig fin og effektiv øvelse du kan gjøre både før du begynner med styrke, eller som en bra avslutning på økta.

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Ta med deg noen vekter som passer for deg og gå på trappemaskinen! Her kan du både gå vanlig, eller ta to skritt om gangen for litt ekstra motstand i beina. Dette har blitt min nye favoritt. B70C0A21-CC0E-4514-AB1B-65FD98AEF27D

Litt annerledes leg press. Jeg bruker ett bein om gangen for å fokusere mer på øverste del av beina og siden. Denne brenner alltid skikkelig! Jeg bruker som regel alltid også å gjøre det den “normale” veien, med begge beina. Når jeg gjør styrkeøvelsene mine gjør jeg som regel alltid 5×10 forresten.

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Leg press, bare oppover! Her klarer jeg som regel alltid litt tyngre vekter. Aldri rett ut beina dine helt forresten, det kan føre til veldig alvorlige skader! Det ser kanskje litt ut som jeg gjør det her, men det passer jeg alltid på å unngå!

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Lunges! Jeg må bare beklage for at jeg blander norske og engelske ord, men som regel når jeg prater om trening er det alltid på engelsk. Jeg lover at jeg ikke er den irriterende personen som slenger inn engelske setninger og ord i hytt å pine når jeg prater norsk. Denne øvelsen er så tung, og så bra! Jeg har et hat-elsk forhold til den. Godt når du er ferdig i hvert fall.

Okei, det er altså slik en typisk treningsøkt kan se ut for meg! Fokuser på å gjøre hver øvelse helt riktig, og bruk god tid slik at du virkelig kjenner at det brenner og at musklene jobber! Og sist, men ikke minst – hvis du trener rumpemusklene så husk å SKVIS hver gang du går opp/tilbake i en øvelse, slik dere ser over her. Jeg blir så sykt irritert når jeg ser typ insta-jenter med operert rumpe som skal vise treningsøvelser til følgerne sine, og som bare går opp og ned uten noe som helst skvising eller innsats for at rumpa skal se så fin som mulig ut på video. Det funker ikke når du ikke skal kjøpe rumpa, men heller få naturlige muskler – det krever jobb og masse stygg skvising ❤ I believe in you girlsssss!!

Har dere noen gode øvelser jeg burde prøve meg på? Rop ut, jeg elsker å få noen nye favoritter ❤ 

Vil dere forresten se fulle videoer der jeg gjør øvelsene kan dere se på instagram: @martefre.

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video · workout

Workouts to do on holiday & at home

Hey guys! When I went to Thailand I filmed some of my workouts for you guys so you could get inspiration for exercises to do on holiday without access to a gym or at home either outside or inside.

I know you can feel like you have no option when you’re traveling because you can’t seem to find a gym or you don’t want to pay for only a few days of working out, but these exercises are perfect to do anywhere and anytime! You don’t need any equipment either, but I would recommend getting one of those resistance bands as they are perfect to bring everywhere and can give you even better results when you are only using your own body weight.

I hope you can find some inspiration!

workout

My Best Workout Tips

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  • Find your own thing! Cardio, weights? Intervals, powerwalks, crossfit? I used to only do cardio (mostly because modeling had gone to my head), but now I’ve realised how much I love weight lifting. I also love intervals or running outside to clear my head. It always helps! But it needs to be outside, if not I just find it way too boring.

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  • If you’re feeling super annoyed, angry, frustrated or sad – put on some power music and get to the gym to do your favourite exercises. I always feel like it in some way gives me my strength and power back. I can go back home, take a nice shower, put on some cozy clothes and think new thoughts with a much clearer head.

 

  • Good music or podcasts! Sometimes I want music that makes me give that last push, but somedays I get bored so easily and it can be more of a struggle to go – that’s when I love my podcasts. I usually listen to true crime, and having something interesting to listen to as I make my way to the gym and also do my exercises makes it so much easier on a more slow and unmotivated day.

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  • Try new exercises! Ohhh so many times have I gone into a pattern of just doing the same things over and over… You get so bored. Trying new things is always a good idea, and it can easily make you go more often and generally do more work at the gym. Or outside. I find that if you look up the right pages on Instagram you can get some good, new ideas!

 

  • Consistency. If you want results, you can’t just do some sort of exercise once a week every month. It does take some dedication and discipline. The main thing for working out should be staying healthy, but even with that there’s many of us that keeps on saying “I don’t have time”.  You need to plan. Sometimes it might take an early morning or a late night to just get it done. Or if you don’t want to spend the morning or evening at the gym, it might take you putting your gym clothes in your bag for after work. Or that you get up from that couch one hour earlier instead of laying there with your phone in your hand, just scrolling.

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  • It needs to be healthy. Too healthy can quickly get very unhealthy. I know. And I know a lot of you guys know. If you’re stressing too much about it, if you feel like you’re losing yourself in any way or that you’re just not okay with the whole food, gym, healthy, strong thing – then stop. Stop and talk to someone who will be there for you to listen and help you out. It should be something you do for the health of your body and mind, it should never go the other way ❤ That will never make you happy. It’s so important to not exclude the life you love to live just because you exercise. Pizza, snacks and lazy days are still so important.
modeling · photoshoot

More from X-life!

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Tenkte å dele noen flere bilder fra photoshooten med X-life. Jeg trener ganske mye, og er det en ting som hjelper på motivasjonen så er det nytt treningstøy.  For å være ærlig digger jeg å bare kunne gå rundt i det til vanlig også, og velger det gjerne over stramme jeans. Alle treningsklær finner du på x-life.no!

I thought I would share a few more pics from the photoshoot with X-life. I work out quite a lot, and if there’s one thing that helps with my motivation it’s new and fresh workout clothes. To be honest I love to wear it as an everyday thing, and I prefer it over any tight jeans. You’ll find all of these clothes on x-life.no! 

modeling · Photographs

Modeling for X-Life

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Like I told you the other day I did a photoshoot with a fitness company, X-life.no, and here’s some of the pictures! Had a lot of fun with such a great team, and I really loved the clothes as well. Especially the last one which you guys already know if you know me… Baby pink is my all time favourite!

As you know I spend a lot of time working out, especially weights these days, so it’s really a lot of fun being able to shoot something like this.

Hope everyone’s good and happy ❤

video

My Fav YouTube Videos!!

It’s quite a few YouTube videos on the channel now – so I thought I would share some of my favourites with you! It used to be only my channel so I do have some videos that’s fun for me to look back at, but probably a bit boring for everyone else, which is why I put some on private now. Now it’s me and Dan’s channel together because of the videos we have already done, and the ones to come!

But I thought we’d do a little flashback and look at some of my favourite ones on the channel! And maybe you can share yours!

Who remembers this?!? Hahaha. It was our first ever video and I remember he was surprisingly willing to do a video with me and for me to put it out. Have we changed any? Lol.

So unforgettable! One of the most amazing trips of my life. Dan wasn’t even supposed to be there, but we were away from each other for two weeks and he found the cheapest flight – and three days later he landed in Bangkok. It was my first time in Thailand, and his ever time outside of England and on a plane! So special.

Haha and of course this one!! It wasn’t as easy to convince him as when he got to do my makeup, but I managed it and I was so happy lol. I remember you guys liked this one a lot as well! Maybe it’s time to do it again?? 😀

DEATH. This one almost killed me. Or at least made the ambulance come to my house and I had to go to the ER. Don’t eat a ghost chili guys… Especially if you chew it whole because it will be chilling in your stomach hours later just burning up.

Workout video! Some of my fav workouts that I still do today. But with a tiny bit bigger booty and a stronger body. Hard work pays off. Maybe I should do another one with some new exercises?

First prank! This one was funny and I really got him. Dan said he would get me back, but I’m still here waiting. Hmmm. Maybe he just can’t do it as good as me 🙂