been taking it easy, went home one hour earlier, went to the gym and did chest and triceps and then home and played with the camera. I got a call for Jackson and we are driving up to the ladys place tomorrow so he can meet their dog. Hopefully everything goes good.

yum!!!!!!!!!!
Salmon and greek fetta cheese bouquet
Oh myyyyyyyy that was very nice and I think that will be a reoccuring dish for sure. Perfect finger food, filling and summer like food!

ump, greeeeeeeeeeeeeeeeeeeat session today Squatting like insane lol didnt go any heavier but managed more reps and did more sets yeah babyyyy yeahhhhh

Shoulders and biceps yesterday, went good, did a few exercises that I don’t normally do (I normally do the basics but now I used the machines) and I can feel it today, its good to mix things up sometimes.
Made a new version of the chicken breast mince burger, I mixed the mince with chopped lean smoked ham, about 70g to 200g of mince. Tasted awesome and the low fat Greek fetta on top made it even better. MMMM

Work fired some people yesterday, it’s a bit stressful but apparently there will be no more firing this year. So that means I have a job for the remaining 2 months! Its only 14.5 weeks until I’m home in beautiful and cold Sweden! I can’t wait! I’ve been looking around at cars and think I would want a Renault Clio, Seat Ibiza or maybe a Golf/Polo perhaps. Nothing fancy, just for getting around!

Found some photos from last year, from the professional photographer…





(yes a bit of bad quality on the scan)

Weekend of foooooooood

Excellent weekend! Been to the spring’s first bbq! YUM!!!! Me like! Very tasty and good company! Been training and relaxing and reading overall a good weekend. Now its back to doing nothing at work LOL


I did try to make protein muffins and no they didn’t work well, they where a bit ehm dry so I wont post the receipt but after smothering them in peanut butter they where a tinsy bit better LOL


I tried some rice cakes that where yummy and new yoghurt that was great, it has whole blueberries in them YUM!
Saw a odd looking bike, like a jetskii on wheels... hmmm

Went to bed extremely early again.. 7.30… very odd but feels good and I get to sleep all the way thru the night.
Got a BBQ tonight at a friends place, will be tasty :p
Chest and triceps for training tonight! Still nothing to do at work and someone nipped my programming task (because he couldn’t explain what he wanted so then I said stuff it and you can do it yourself)

This morning we met a massive kangaroo and Izzy took of after it. I was cursing and running after her. Bloody dog! Those things can be dangerous! Jackson didn’t get what was going on, he kept going the other direction. I raced after him and we took off after Izzy, she was gone. She finally decided to come back *(yes mad)* and then she lays down on her back and refuses to move cause I was so angry with her *GAH*

Back yesterday went good although I was very tired… I went home had food and went to bed pretty much.. at 7.30… been sleeping really bad so I’m not surprised.. at least I feel rested today!

Okay the meeting went okay, they didn’t tell us if we where going to get sent home on leave and they didn’t say that there was going to be any firing happening. There will apparently be work coming in in about 2 months time. So I will be doing little these last months… right now I’m programming yay, fun :D

I’m stupidly tired today as I woke up at around 2 and couldn’t fall asleep again. Then I did and when I woke up it was horrible, soooo effin tired… *GAH*

Quads and Calfs yesterday. I cant seem to get past squatting with more than 60kg… my knees seem to dislike the weight but ah well… I get sore and my butt gets stronger haha as my sumo squats are getting stronger and my leg extensions are increasing…

Tried to take a photo in the gym but it didn’t work well, tried to show my calfs that have definition (they didn’t appear until I was 57kg’s last time and now I’m 61 but not that you can see it really..) here it is anyway… I didn’t think my legs where that long lolb please note my very pink phone cover !

Croc’s

never thought id say this but my croc’s have arrived and I love them. Sooo comfy! Eep! Still no work but big meeting today and hopefully we will know what’s going to happen later on as we won’t have anything to do for the next couple of weeks. There is some talking about getting forced to take leave and I sure as hell hope it won’t come to that as I have like 13 hours of leave…
Training is going good tho, shoulders yesterday and I mashed them HAHA also did biceps. Feels good today but I rarely get sore shoulders, odd really but hey that’s about the only muscle group that doesn’t get sore…

I made the best chicken burger yesterday (no photo sorry) I went to the chicken shop and got the guy to mince chicken breast for me. I mixed fresh garlic, salt and pepper and put it in the mince. I let it sit in the fridge for a little while and then put it on the grill. Awesome! With some sweet and sour sauce, fresh veggies and mashed sweet potatoes it couldn’t have tasted better!

Managed to get green feet and a red face yesterday. Went to Glenelg and caught up with friends. And I cannot believe how busy it was. Insane! Don’t like it when the streets are jam-packed, it just stresses me out… It was nice sitting outside in the sun (therefore the red face) and showing off my white legs LOL
Did go to the gym on Saturday and even managed some 100kg deads! Although my back didn’t like it…
Moved the lawn yesterday as well and since it was so warm I kicked of my shoes and managed to get grass stained feet DOH!

Woke up this morning rested and lazy, have just been out with the puppies and will head to the gym for this weeks last session

Yesterday I trained chest, tricep and calf's
I started with bench and man it was heavy, the normal weight was heavy! went down a little and it worked better. But something odd happened, when i moved on to the incline bench i was stronger than normal... the 45lbs dumbbells didnt feel very heavy... i also did flies with 30 lbs like nothing.. lol
triceps went good to, managed to upp my kickbacks with 5 lbs to 30lbs and the set of whatevertheyarecalledcantfreakkingremember went heavy and good! Strong in calf's too but Ive always been able to load on the weights there...

Doing deads and abs today and then I think Ill go get some of that bathsalt and take a bath again LOL Should do some housework but moving the lawn just doesnt seem to appealing.... neither does washing...

LOL - clearly the diet to do

Thrill Your Way Out of Obesity
An American book published in 2001 called Thrill Your Way Out of Obesity was sadly overshadowed by the number of low-carb diet publications being promoted at the time. Written by Dr G. Fauseman, it detailed a weight-loss programme quite unique from any other, instructing obese people to ride the fastest, highest roller coasters they could find at least four times a day in order to significantly reduce their body fat. The programme promoted healthy eating and regular exercise but centred on these daily visits to theme parks. It suggested committing to the radical life change for six months (meaning participants would have to give up their jobs and becoming roller coaster junkies for the duration of the programme) but that after the majority of excess fat had been lost a normal, healthy lifestyle could be resumed and muscle tone could be improved through more conventional means. Scientifically, this method is almost foolproof. The highly sensitive nerve receptors that make a rider anxious and excited before a roller coaster ride cause an increase in heart rate. The

fast pumping of the heart helps to make it stronger and break down any fatty deposits around the heart and lungs. The body burns excess protein in fat cells in order to produce epinephrine (adrenaline) and release it into the blood at the end of the ride, which is why you often feel exhausted after being on a ride. The fast, jerky movements of the body whilst riding a roller coaster have a similar effect to participating in a high intensity anaerobic martial art such as karate. The main drawback of the programme is that after a few weeks of riding the same roller coasters every day the levels of anxiety and relief would be diminished, though the book does advise users to seek out alternative theme parks in their local area to ensure a variety of thrills. In 2003, one American woman famously lost four stone in six months. She was sponsored by a radio station to attend any US theme parks she wanted, and cited Cedar Point’s 400-foot-tall Top Thrill Dragster as the best weight-loss coaster in America, partly because it was so popular she had to spend a total of five hours a day jogging on the spot in the queue.

(text: DOES ANYTHING EAT SHIT? Copyright © Summersdale Publishers Ltd, 2007)

True or not (?)

Spinach is extremely rich in iron (one 60 gram serving contains nearly 20 times the normal level of iron in a green leafy vegetable).If you lived on a diet consisting of nothing but spinach for at least a year, you would start to develop EHS (Extreme Homo sapiens)
strength levels and a muscle density to match. Interestingly, in1890 a report leaked to an American newspaper by a Dr A. M. Rees (who was investigating the iron levels in a new German variety of spinach) proved this to be true. To prevent international panic and stock-buying of spinach, farms that grew the vegetable (predominantly in Texas and Arkansas, USA) were closed down. In an effort to deflect public speculation about the real power of the green stuff, a comic strip called Popeye was created, which depicted a skinny man who developed Herculean powers after eating a can of spinach. The satirical nature of the cartoon was enough to convince the general public that Dr Rees’s report was a journalistic hoax that had been in circulation for the best part of the twentieth century. But as time passed, and spinach and ricotta filo pastry parcels became a popular vegetarian dish of choice, it seems a more drastic approach was needed. In 2006 spinach coming from 21 US states was found to be infected with a strain of
E. coli. This was followed by an FDA press release warning people against eating it. Since then nationwide spinach consumption and exportation to other countries has dropped by 80 per cent.
(text DOES ANYTHING EAT SHIT? Copyright © Summersdale Publishers Ltd, 2007)

No gym on Thursday, just relaxed, did some late night shopping at colonnades and then went to bed early. I am sore in just about every muscle in my back. Its insane! But good too :D I managed to get a new pair of jeans for just 10 dollar! Dark black boot cut ones. Very comfy! If they don’t last it doesn’t matter, I mean… helloo 10 dollar! I also got a call from Optus stating that I have no outstanding bills and that my contract is finalized. Mind you I still have the IPhone at home… ah well, I really don’t care… they didn’t want it and sent it back twice…
Anyway… Today its legs, since I skipped legs on Tuesday then ill do a few Squats when I do my hammys.

When talking about peanut butter im not talking about the skippy, normal, high sugar and salt version :) Its this one (no salt/sugar added)
I did have chicken, salad and peanutbutter for lunch today and it was tasty and I am very full!

The new look gym (roof, walls)



Oyeah! Excellent session today! Back!
Lats pulldown reversed grip, 3x8*20kg, 5x4*45kg! per arm! Personal best!
Straight grip pulldowns of 8*30kg, 4x6*35kg (per arm).
Dumbbell rows 8x60lbs, 5x70lbs
Closed grip pulldowns with 3x4.2plates*8 and finished off with straight pulldowns of 3x8*1.2plates
Boy was I huffin and puffin when i was finished!

So didn’t feel like going to the gym yesterday… so I skipped it, got some natural peanut butter made a couple of chicken peanut butter sandwiches. Filled up the bathtub with hot water, put on a hair mask treatment, jumped in with a book and just relaxed.
Had the house to myself last night and it was stormy, rainy and cold outside..

Kate - sure can

For the post workout mash I used about 130g of Onion
300g of Sweet potato and 200g of eggwhites.

Fry the onions until they are brown and then add the sweet potato and the egg whites.
Add pepper and sea salt after taste.

Slice up tomato and mix with baby spinach.
Easy breezy :)

For the stir-fry, I got Moroccan premixed spice from the supermarket.
Veggies: handful of beansprout, broccoli, water chestnuts, mushrooms, carrot, beans, baby corn and any other veggie you have at home.
Meat and veggies goes into a stir-fry pan, add the spice after taste and when your finished
squirt a little bit of fresh lemon over it (try on a small piece as it depends on the Moroccan spice if it will work.

Both meals are very quick to do!

Random weather outside...
Not happy with the gym as I get up at 5.40 to walk the dogs and get into work early so I can beat the rush at the gym. And now its packed at 4.30 at the gym.. sux big time, didnt get to do the excersies I wanted *GAH* cause the dumbbells where hogged... luck I only have to train at that time for another 10 weeks... frustrating as hell!!!!!!!!

Food yesterday, post workout mashup, sweet potato, egg whites, onion and loads of pepper!
Dinner was a morroccan spiced stirfry of beef and veggies. YUM!

This weekend was pretty quite, enjoyed the sunny weather, a bit of DVDs and a dinner at the crown hotel. Saturday I went to the gym, did boobies, triceps and abs. It felt good, incline dumbbells, flies (managed to use the 30lbs dumbbells) and I did bench and pulled of 3sets of massive LOL 50kg ones. Not bad considering it was in the end of the boobie section and my pb is 55! Triceps was rope pushdowns, ezy bar and kickbacks. Abs I did cable crunches, hehe flops + holds and weighted crunches. Still sore!

I tried the new yoghurt (yes there is a drive on tv for them) with flavours of sticky date pudding (ehm well okay but no) and cheesecake (same, no) to sweet and to odd tasting… I do like sticky date pudding in its normal form but never really liked cheesecake… that might have something to do with it…

Everything is back to normal now, still no work at work but I guess that’s allright lol I have booked in another intervju in February in the city. I have also booked in dad and (bro perhaps) on the 6th of February to go bonkers at IKEA (yes I loooove IKEA)
Want this couch for starters…

Nothing to do at work... so I have been huntnig screws all day... lol

Body Fitness definition (Swedish)

Body Fitmess is the Swedish version of figure and very similar in regards to make up bling and so on. There are some differences, different suits and shoes and 3 part competition.
This is the one that Im aming to do in 2010 - early, mid december.

Body Fitness (Damer)
* Nybörjartävlingar: Ja
* Internationellt: Ja
* Proffsmöjlighet: Ja* (Damer: Ja - Fitness Figure. Herrar: Nej)

Den nyaste tävlingsformen, och också den mest populära bland damerna. På herrsidan ser det också lovande ut, även om det bara genomförts ett mindre antal tävlingar i Sverige så här långt.

Tävlingen genomförs i tre ronder. För damerna gäller obligatorisk svart bikini och svarta enkla pumps med täckt kappa i rond 1, och valfri baddräkt och tillika skor i rond 2. Om man efter de två första ronderna bedöms som en av de fem bästa, så får man genomföra ännu en rond - då i valfri bikini och dito skor.

Man lägger ner mycket tid och energi på smycken, håruppsättningar och make-up, framför allt i rond 2 och 3.

Bedömningen i fysikronderna är i stort sett samma i de olika dicipliner. När Body Fitness kom som ny gren (2002) så sa reglementet att de tävlande inte skulle vara lika deffade som i Fitness eller Athletic Fitness. Efter ett antal år så har det dock skett en anpassning, och min tolkning är att bedömingen nu är i stort sett lika i alla discipliner. Det är en snygg, symmetrisk och genomtränad fysik, med en sund hårdhet som gäller.

Damerna tävlar i fyra längdklasser: under 158 cm, upp till 163 cm, upp till 168 cm, och över 168 cm (i princip används bara +/- 163 cm i Norden).

This morning we got accompanied by a little bird, it still throws me to see mini parrots in the bush (especially when its freezing outside)

Training: Shoulders, Shoulder presses in a machine as it was so freaking busy and I couldn’t get a proper bench. (Not happy)
Side raises 2 exercises, one heavy with 10kg and one lightish with 5 kg) and front raises.
Biceps, EZY curls, dumbbell curls (heavy) and decline concentration curls.
Calves: Standing singles, Standing with weights and a killer 5 setter of seated presses.

Nice warm and sunny during the day and of course it looks like the weekend is going to be wet… blerg…

Tuesday morning and it was not fun waking up today. It hurt, lol managed to turn my day around a little on the weekend and boy did it suck getting up early!

Doing a condensed training schedule this week since Monday disappeared…

We got attacked by the cutest little staffy puppy this morning. Izzy was being a nice girl in the beginning and then she wasn’t. Snarling and growling (6 am) and the puppy went away and we took off, however the pup decided that we were good fun and that coming along was a good idea. I think it lives somewhere around cause it came from a backyard.
Anyway, I grabbed Izzy by the collar to stop her from being stupid, Jackson who had enough and wanted to continue the walk pulling on the lead and the puppy giving puppy kisses and jumping and god know what whilst trying to get the phone numbers of the puppy tag… thank god some workers rocked up and saved me. They took the pup and said they’d call the people who owned it..

5th of October

Labour day public holiday! Not bad! Been doing a bit of tidying up and walking the dogs. Still really sore from training on Saturday, deads are a killer!
I did get a call from the people about Jackson and I went all the way there to see if it worked better in their home. However the little bugger who dont understand that he could have had a great home, big backyard, lots of lollies cuddles and playtime in the park decided to hump their poor staffy girl who looked so miserable... All she needed to do was tell him off. Not happy :(

Its now 4 months until I leave. It feel so far away but I know its close... and will come quickly...
Tony (the bb from the pictures) told me that him and his wife was sad to see me go. That there arent many female athletes around and that its a big loss.

Today I met some people that is interested in adopted Jackson. lovely people and very nice. They have a big backyard and the dogs are inside dogs. They take them to the dog park every day and their parents looks after the dogs if they are away all day.
I dont think they will take him tho as Jackson humped their staffy girl and she had
been hurt before and got scared and wasnt sure. they where going to have a think about it and Ill drive over to their place and try again if they decide to.
Phew that was quite hard thing to do tho, meeting them, rehoming is hard..

Been a hard day and i have been stressed over this. I guess its a must tho. Went to the gym and did Hammys and abs. I managed to do 2 3*100kg deads (no not extremely strict lol) I managed to do 4 6*80kg as well + some lighter ones and seated hammy curls. I did cable crunches and weighted lifts. Felt good and I'm feeling the soreness...

Weight and diet wise, I'm back to where I was before the holiday, 61.5kg and that feels good.
Tomorrow there will be backyard work!

Feeling better now but still mushy in the head. Lucky it’s a long weekend! I have someone meeting Izzy and hopefully it will be love at first sight! feels odd and strange and very mixed.
Mum called as well and everything is sorted with the apartment! Im thrilled!!!!