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Crap video alert 🤣! Having arthritis means daily grind! Having lost flexibility and mobility as well as some nervous stimulation, it means that emphasis is placed on other parts of the foot and ankle complex to “pick up the slack”! Balance training and active balance are key in my routine to maintain whatever I have left in that ankle before it gets replaced. Here I just have two high density foam mats and rock from side to side lifting one foot up at a time to test my dynamic balance and “switch on” my feet to give me some good feedback. I hope you can see this in the crap video! Try it yourself - you can start with standing in barefeet on the floor, then move to another surface and then to a more uneven surface. Good luck. #balance #barefoot (at Drammen, Norway)
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Remember - you are the role model to your kids! What you do, how you behave and act, they will shadow. Think about it when you go shopping, are talking, when you think should I exercise and eat a mix of foods. They are little people who need to be encouraged to eat a multitude of different foods, explore tastes, textures. Explore and play outside be active, get sweaty, get dirty. We all do what we think is best for our kids, don’t ever be afraid to ask for help from someone else though. I wouldn’t try and fix the electricity by myself I would call an electrician. I wouldn’t try and put out a house fire by myself I would call the fire brigade. Learn that asking for help is okay, it doesn’t mean you are weak or silly - a lot of the times it means you are smart and strong (smart enough to know you need help and strong enough to admit it to yourself and not be ashamed of it). That is why I use the help of @barebrabarnemat to help me with my daughters nutrition - keeping me fresh with ideas and my daughter as healthy as can be 🤗 #nutrition #rolemodel #family (at Drammen, Norway)
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Hey Superheroes! I posted similar to this a while back. The message is still the same, it is not too late to start. It's Tuesday, a new week and a new round of possibilities! The same doubts still exist in your head, perhaps the same lack of motivation? Don't let the doubt overcome! Take control, not by going from no exercise to 5 days a week, from steak and chips with chocolate to salad everyday. Focus on one thing today and do it right. Move more than you did yesterday. Eat one healthier choice than you did yesterday ..... you know what the healthier alternative is! I can say this all from the good place I'm in now. Not long ago, after the 4th operation on my ankle I was in a relatively dark place again, limited movement, eating way too much for my activity levels. Just generally not being up and feeling good whilst exercising properly wasn’t an option. I know what it is like to start from the bottom, start from square one, over and over again (two serious heart infections one that has left me with an irregular heart beat, trust me I know what it is like to be at rock bottom or square one). It's about little steps - move more, just more, no specifics yet, just move more. Pick a part of your eating to alter first. Let's say "drink more water". Complete these tasks for a week. Next week we will move on to the next challenge. That is how I work with my clients everyday. You can do it too. #development #improvement #journey #fitnessjourney (at Drammen, Norway)
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Complete core training for a solid and strong stability system! I love to combine these two up - bear crawls and spiderman crawls! Doesn’t matter where in the workout - part of a warm up to increase core activation, during the workout with some stability and mobility and function work or at the end of the workout when clients need to focus to control balance and structure. Doing bear crawls and Spider-Man’s properly requires so much control of your pelvis and spine as well as your shoulders - it truly is a great all around exercise - Core ✅ Mobility ✅ Stability ✅ Strength ✅ Fitness ✅ #core #stability (at Drammen, Norway)
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Do you work hard in the bad bits to enjoy the good bits in life? Yesterday was awesome, work in the morning and then early to pick up my daughter and 2 hours in Drammen park. She wanted me to jump on the mini trampolines and I know I shouldn’t really with arthritis... but hey, if you can’t do the fun stuff with your daughter, what’s the point!? So trampolining, running, climbing were all part of the 2 hour park “playtime”! Today, or more specifically this morning I am paying for it! The second video shows the walk I have almost every morning with my arthritis, but today is worse, more pain and stiffness. Was it worth it though - absolutely. I would do it again today if the opportunity arises. The point is that you can enjoy your life, enjoy the good things, the things that make you happy, but know there can sometimes be consequences. For me the consequences are a little more pain from my arthritis but that is it, (it’s been 10 years, I’m used it). Will it affect my work today? No! will the pain where off, yes of course. Will the warm feeling of love and happiness that I saw on my daughters face last much longer .... of course! I work hard on my feet and my other joints to help make sure I can do the most that I can with my ankle. If you have pain, know that you can work hard too! Work hard to reduce or eliminate it, work hard around the pain to make other parts of your body work better to take the strain off. Work hard so you can enjoy the good bits in life! Work hard, stay committed and have persistence - the results and opportunities make it worth it! 💪🏼 (at Drammen Park)
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Have some trouble shoulders that you want to keep healthy. A simple and easy clean and catch bottoms up kettlebell movement. The catch of the KB is bottom up so creates a lot more stability work through the shoulder and forearm. Go lighter than you would normal and pause in the catch for 2-6seconds. #trening #shoulders (at Drammen, Norway)
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Morning mobility work whilst on holiday! Beautiful. Family, sun, sea and Spain! Such a nice place to holiday, relax, recharge ready to “smash it” upon arrival back home. #holiday #restandrelaxation (at Fuengirola)
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Bit of a fun one when you are in a foreign country! @rogerfederer - career as a chef perhaps? #tennis #newcareeer #celebrity (at Fuengirola)
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Hey super heroes! Hands up if a problem area is your thighs? A lot of clients that come to me will regard this area as a definite area of “aesthetic improvement”. They’ve seen some people of the inner thigh machine and doing inner thigh raises and think that’s the way. It isn’t. That is a good way to help rehab or strength, but it won’t help much in your efforts to sculpt that area. Learning how they work and how they are effective at helping various big compound movements will improve your chances of stronger, toned legs that function correctly 💪🏼👍🏼. The saying “if it ain’t broke don’t fix it applies to this post from @roballenfitness The “ABDuctors” of your leg get all the glory. They work your butt so obviously everyone wants to work them like crazy. The ADDuctors are very important as well in terms of movement, stabilization and athletic performance. . Adduction means bringing your leg towards the midline of your body or bringing them together. Just think that you are “ADDing” them together. This group of muscles works together and various muscles of the group serve other functions but mostly to assist other muscle groups. . This group of muscles works WITH other groups of muscles when squatting, lunging, extending the hip etc. Widening your legs will target them a bit more (Sumo Squat or Cossack squat) - because they work with other muscles almost exclusively in everyday activities or athletics, isolating them with pure hip adduction is not really necessary. If you want to add that in, it’s fine but don’t overdo it. You don’t want them to become too strong in relation to your other muscles. They also tend to be a very sensitive region and a proper warm up and mobility is required to build strength properly and prevent injury. . Lastly but probably most importantly, doing the isolation exercises will NOT make you lose fat there!!! It will strengthen the muscle but not melt the fat. Sorry (at Drammen, Norway)
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Keeping those shoulders healthy and that core steady! My client Jonathan doing some awesome half kneeling bottoms up presses! The bottoms up press helps develop shoulder stability and the half kneeling pose creates an extra “balance and stability” aspect that challenges your nervous system. I often pair this concentration and stability exercise with something that elevates the heart rate. #treningsglede #fitdad (at Drammen, Norway)
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When it’s rest and recovery between sets for the adults, it’s playtime for the little one. I love that running around is just so exciting and fun - when, as adults, did we lose that enjoyment of just running around? Let’s find it people, jump around, enjoy movement. #gym #treningsglede (at Drammen, Norway)
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Rest + recovery are just as important as the exercise! Get out, enjoy the sun, the warmth and the increased production of vitamin d which will lift your mood, and make you more likely to hit your workout in good spirits and thus have a productive workout! #sun #recovery (at Bragernes, Buskerud, Norway)
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Ankle and calf mobility are often over looked! Maintain good ankle and foot mobility and strength. Here the videos show me working on my arthritis infested ankle so it is even more important I foam roll and mobilize that joint. Adding a band to increase the stretch and contract motion to regain some “awareness back in that ankle. #ankle #mobility (at Drammen, Norway)
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If you struggle with single leg deadlifts - try this split stance dumbbell deadlift. The split stance places the emphasis on your front leg whilst giving you a little bit more balance as the back toe is on the ground. #deadlift #drammen (at Drammen, Norway)
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If you have trouble with single leg deadlifts - try these split stance deadlifts instead The split stance increases emphasis onto the front foot whilst the back foot maintains balance. #deadlift #markløft (at Drammen, Norway)
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Healthy snack for the whole family! Simple soaked and dried seeds remove the “anti nutrients” and make digestion a lot easier. Here is a jar of pumpkin, linseed, sunflower and sesame seeds that my daughter loves. Soak them overnight and then put in the oven to dry out on a low temperature. #healthysnack #daughter (at Drammen, Norway)
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We all have issues and problems that we have to deal with on a daily basis. We have to work on them daily to make the best of them. Control the issue, don’t let the issue control you. In my case, arthritis means I have to work hard on my mobility and joints around and above my ankle. For those of you that know, ankle arthritis almost always leads to lower back pain - so for me, I work hard every day to try and prevent that as much as possible by working on knee stability and hip stability and mobility as well as big toe mobility. Foam rolling, electrical stimulus of the calf and movement and strength drills are part of my life to prevent the arthritis from taking over. Don’t get me wrong, it’s painful and it hurts each day, I adapt my exercise to cause the least harm (no running, jumping etc), but I can still do explosive movements, I still manage to coach my clients. Sometimes it helps, because I know where my clients are at, the pain they feel, the stiffness “I understand”. #fitnessmotivation #fitnessjourney (at Drammen, Norway)
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