www.sweetnsweat.se

Under tävlingen dieten (53kg) har jag verkligen längtat efter min ”off-season” form (58kg) och kommer säkert gå upp till 60 under vinter! Jag vill bygga mer och bli starkare, prova nya övningar och göra mina pass ännu roligare!

Snart är det jul och många ser denna månad annorlunda vad det gäller träning och kost! Jag ser denna månad som en ”prova nytt” och jag tänkte prova Body Science 100% Whey Double rich chocolate!

http://www.mmsports.se

Jag provade baka cookies med kikärtor med och de är sååå goda! Om du vill prova hittar du receptet på:

http://www.sweetnsweat.se/recipes/

Kost och träning är verkligen något jag brinner för! Jag är en träningsfreak och hoppas att jag kommer kunna jobba med det 2015!

Tills dess önskar jag er alla en riktig God Jul!

Jag vill passa på att tacka min sponsor MM Sports och hela MM Sports Teamet som ställt upp och hjälpte otroligt mycket under Fitness Festivalen! So proud to be part of MM Sports family!

www.mmsports.se

Under denna resa har jag fått mycket motivation och inspiration! Jag älskar verkligen att träna och mår bra av att äta nyttigt, det är absolut det bästa jag vet! Det har hjälpt mig hitta balans i mitt liv och därför kommer jag definitivt behålla disciplin i min träning och min kost!
Fitness is a journey not a destination!

Det är ett nytt liv som börjar! Jag har så många planer inom fitness och jag kommer att göra allt i min makt för att lyckas!
Först vill jag utveckla min webbshop www.sweetnsweat.se genom att utöka klädsortimentet samt skriva mer inlägg om kost och träning.
Jag vill verkligen fortsätta inspirera och varför inte hjälpa folk att nå sina mål och förverkliga sina drömmar.
Den stora frågan är om jag ska satsa på att tävla i Body Fitness nästa år?!
Soria

Like everyone I have dreams and would like to succeed in everything I do!

I have always wanted to enter one of those fitness bikini competitions before I am 40! And my first one will be in 3 weeks! (Lucia Pokalen). I am 38 years old by the way! Let me tell you this is NOT PEACE OF CAKE! You have to train hard consistently, and the diet is pretty restrictive! You have to eat protein, carbs and fats in every meals (5-6 times a day). No sweets, no cookies, no Ben & Jerrys, no chips, no pizza, no burger, no kebab … Your mood goes up and down, one day you are confident and ready to kick the world’s ass and another day you are asking yourself what the hell am I doing? Me on stage? Seriously! But fortunately 95% of my thoughts are positive and I can tell you that I am looking forwards to rock that stage!

That’s me 4 weeks out!

The sponsorship from MM Sports was for me one of the greatest news this year because it helped me keep faith, made me feel invincible and most important, they made me part of the MM Sports Team Athlete family! The supplements are awesome and help me tremendously through my workouts and diet! Thank you MM Sports!

www.mmsports.se

I always wanted to own a business in the Fitness branch that I love and at last I launched Sweet ‘n Sweat, an online store where I sell awesome gym wear! I am so excited about it, and really hope this small business will grow fast! This online is not only about selling workout clothes but also about sharing tasty recipes and great training tips!

www.sweetnsweat.se

I will conclude this post by wishing GOOD LUCK to everyone who will be competing by my side!

Faith is all about believing, you don’t know how it will happen but you know it will!

6 weeks out to Lucia and I feel great! A lot of my friends and followers (Facebook: Soria Wirstam’s Bikini Fitness Journey) often ask me what kind of supplements I take and here below I put a sum up of what I take! These are by the way the most used sports supplements! Please note that, some are for everyone and some are for competitors or people who workout a lot like me

Beta-Alanine: An kind of new amino acid that promotes muscular energy. Great against fatigue and works well when you take it preworkout!

http://www.mmsports.se/Kosttillskott/Aminosyror/Enskilda/Body-Science-Beta-Alanine.html

Jag tar det innan träningen!

ZMA: It is composed of Zinc, Magnesium, and Vitamin B6. ZMA supports muscles while you sleep by maximizing muscle tissue repair. This is an excellent supplement to take, especially if you hit it hard in the gym!

http://www.mmsports.se/Kosttillskott/Vitaminer-Mineraler/ZMA/Body-Science-ZMA.html

Jag tar en kapsel 30mn innan jag går lägger mig!

Vitamin D: Vi får i oss vitaminet på två sätt: dels via maten, dels bildas vitamin D i huden när vi är ute i solen (inte mycket på vinter)! Vitamin D reglerar kalkbalansen i skelett och tänder.

http://www.mmsports.se/Kosttillskott/Vitaminer-Mineraler/D-vitamin/Body-Science-Vitamin-D.html

Jag tar det varje dag (enligt burken)

OMEGA 3: Viktigt kosttillskott för att hjälpa bränna fett och bygga muskler!

http://www.mmsports.se/Kosttillskott/Omega-3-fettsyror/Omega-3/Body-Science-Omega-3.html

Jag tar dem 3 gånger per dag (1000mg x 3)

Glutamine: omsätts mest och snabbast av alla aminosyror i kroppen. Detta på grund av att L-Glutamin är den aminosyra med enskilt högst förekomst i den mänskliga muskulaturen.

http://www.mmsports.se/Kosttillskott/Aminosyror/Enskilda/Body-Science-Glutamine.html

Jag tar det innan och efter träningen!

Multivitamin: En kick för både kropp och själ!

http://www.mmsports.se/Kosttillskott/Vitaminer-Mineraler/Multivitamin/Body-Science-Multi-Vitamin-Mineral-Daily-One.html

Jag tar det varje dag!!!

BCAA: eller grenade aminosyror är ett av de allra vanligaste kosttillskott, och det med rätta! BCAA består av de tre aminosyror som behövs mest för muskeltillväxt.

http://www.mmsports.se/Kosttillskott/Aminosyror/BCAA/Body-Science-BCAA-4-1-1.html

Jag tar det innan, under och/eller efter träningen!

FATBURNER: Fettförbränningstillskott! Perfekt under diet!

http://www.mmsports.se/Kosttillskott/Viktnedgang/Fettforbranning/Jacked-Ripped-Caps.html

Jag tar 2 kapslar direkt på morgonen.

These are the supplements I take and they work well for me! I believe that all thoses supplements are great and I will continue taking them even after my competition! You should try them and feel how great they work for you and your body!

Train hard, eat clean and take supplements!

For the muffins:
2dl oat
3 egg whites
30g coconut flour
2dl almond milk
1/2 tsp baking powder
1/2 tsp baking soda
2 scoops vanilla protein powder
For the frosting:
200g Cream cheese 3%fat
1tsp Stevia

http://www.mmsports.se/Halsokost/Livsmedel/Soma-Nordic-Steviosa-Steviapulver.html
1tsp vanilla extract
2/3 scoop vanilla protein powder
(Prepare the frosting by mixing all ingredients until well blended)
Roasted coconut flakes

Mix all dry ingredients in a bowl and stir well!
Fill muffins cups 2/3 full.
Bake at 180 degrees 12-18mn!
Allow to cool and spread the cream cheese frosting on to cupcakes and sprinkle over the roasted coconut flakes.

Nutrients per cupcake
Protein: 8,6g
Carbs: 8,1g
Fat: 2,5g
Enjoy!!!

Motivation is a really important factor when you want to achieve your fitness goal!

And fortunatelly there are many kinds of motivation:

PERSONAL ACCOMPLISHMENT: Being healthy and fit is and should be our first motivation of all! I like to take pictures of myself and compare them to see the results! I like to improve myself and get positive feedbacks from my friends and family and also from my Facebook/Instagram followers!

GOALS: Setting goals is the secret to peak motivation! It’s a very effective motivation technique. Some of us have small goals ( losing 5kg or run a 5K) and others have extreme goals (signing up for a fitness competition). It does’t matter the degree of your goals as long as they keeps you motivated! I am for example going to enter in November my first Bikini Fitness competition and this is a great motivation!

REWARD YOURSELF: Some people will consider trying to reward themself to keep motivated, when I say reward I mean, a trip, a fitness gear/clothes! I actually looove to reward myself with fitness gears each time I reach one of my goals!

CHANGE: Since I started to lift I see more clearly what I want to do with my life and the person who I want to be is emerging slowly! I also use my workout to spend time with myself and I find this moment important for my well-being!

GETTING STRONGER: By setting small goal like increasing reps, weight and cardio! You can also keep a journal of your workouts (weight and reps, nutrition …).

MEDIA: Facebook, Tweeter, Instagram, blogs… these social networks can help you big time get the motivation you need! I personally own a Facebook page called: Soria Wirstam’s Bikini fitness journey where I post pictures of myself and many fitness personality! I get positive comments from my followers and this really motivates me!

ENCOURAGE OTHERS: Our own success can encourage others and help them start working out and have a healthier lifestyle!

There are many kinds of motivations depending on the person you are!

You can’t expect to stay motivated all the time! Throughout this journey you will face many ups and downs but keep in mind that change is about progression and consistency!

Download yourself a great exrecise playlist to power through your workouts and don’t forget to get enough sleep!

Train hard, stay strong, eat clean!

Soria Wirstam

http://www.mmsports.se/Kosttillskott/Protein/Isolat/Body-Science-Whey-Isolate.html

I take Omega 3 three times a day, because it mostly improves Cholesterol, bones, skin and can help prevent cancer!

http://www.mmsports.se/Kosttillskott/Omega-3-fettsyror/Omega-3/Body-Science-Omega-3.html

Multivitamin because even if we eat healthy year round no one can get 100% of the daily values of every nutrient that our bodies need.
Weight lifting can be really tough on your bones, that’s why calcium is important and fortunately most of Multivitamins can provide calcium!

I drink my Protein shake immediatly after working out!
Branched chain amino acids are the building blocks of protein, and can help build and maintain muscle through the recovery process.

Supplements ensure that you are getting all the nutrients your body needs!
Drink plenty of water each day to help remove toxins and avoid dehydration.

Eat well, train hard, take your supps, rest lots!

Be patient, you’ll get there!!!

These are what I am planning to do:

Head out to the local track and do track intervals

WARMUP!!!

Jog around the track for five to 10 minutes at an easy pace.

Example: Sprint 200m + walk 200m (6-8 sets)

Burpees (10-15 reps) in a circuit with other exercises!

I will try them on the grass!

Stairs climbing

Run up the stadium stairs, taking two at a time for three minutes, then carefully jog down.

Bodyweight walking lunges

Around the track!

Mountain climbers

On the grass!

Plank

On the grass!

Lying leg raise

Step-ups

1. Stand facing a bench of an appropriate height with your feet together. This will be your starting position.
2. Begin the movement by stepping up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the bench. As you stand on the bench with your left leg, flex your right knee and hip, bringing your knee as high as you can.
3. Reverse this motion to step down off the bench, and then repeat the sequence on the opposite leg.

Jump rope

Remember to stay well hydrated. Either bring a water bottle with you or make sure you have access to water while you train and immediately after the workout is finished.

This summer live each days like it’s your last because before you know it, it will be over!

Enjoy your summer everyone!

http://www.mmsports.se/Tillbehor/Vattenflaska/Body-Science-Vattenflaska-Silver.html

I often get compliments about my body which makes me really glad! My friends and followers are amazed about the transformation I made since I started to lift!

I workout (cardio, strength training) 5-6 times a week and allow myself 1-2 rest days per week. But I wanted to write that topic to remind some of you guys who train as hard as I do and don’t get the results that I am getting! The DIET!!! I take my diet as serious as my training!

Train hard, eat clean and… kick ass!!!

Have a nice day everyone!