Three kettlebells exercises which will boost your leg routine

Have you been training legs for a while, but tend to stick with and repeat traditional exercises week after week? The most common leg exercises we do are squats, deadlifts and lunges. These can easily be combined with other movements in supersets to increase muscle growth. Here comes three exercises which will complement your normal leg routine! 

Exercise 1: Goblet squat 8-12 rep

This movement is great after a normal squat with a barbell. Hold the kettlebell as you wish, either in the handle with the bell resting on your chest, or with both hands on the bell turnt upside down. Keep your legs in the same position as with normal squats, toes pointing out. The lower you go, the more does your glutes, backside and inside of your thighs work. Keep a straight back and keep the weight on your heels. 

Exercise 2: Dragon squat 8-12 reps on each leg

A dragon squat is perfect to perform straight after lunges with a barbell. Stand with your legs together and hold the kettle bell in the same hand as the leg you wish to train. Hold the other arm straight for stability. Sit back and down behind the foot standing lowering the calf or toe to the ground, while you bend the front knee. Stand back up to start position and repeat.  

Exercise 3: Hipthrust 8-12 rep

After conventional deadlifts, complementing with a hipthrust is a great. Use a bench and lean your lower back on this, with your legs planted on the ground. Your body weight should be on your heels. Hold the kettlebell on your hip, lower your butt towards the ground and back up again. Squeeze your glutes on the way up and hold for a few seconds on the top.

Perform the exercises in supersets, which means that you perform a squat with a barbell 8-12 reps before performing the goblet squat straight after before a longer break (about 1-2 minutes). Go through each superset 3-4 times before you move on to the next set of exercises.

Enjoy!

 Linnéa

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Home made granola

This granola has a taste of cinnamon, coconut and a sweet and salty twist! Sprinkle it on top of your smoothie bowl, or enjoy it with natural yoghurt and berries!

I am a big fan of making large portions, as you can easily store this baby for a while in an air proof container! This recipe fills up two large containers. 

Secret tip to crunchiness: the egg whites adds an extra crunch combined with the traditional oil/honey blend!

You will need:

  • 1 package steel cut big oats
  • 300 g almonds
  • 200 g cashews
  • 100 g line seeds
  • 100 g sunflower seeds
  • 100 g pumpkin seeds
  • 300 g shredded cononut
  • 400 g dried fruit
  • 100 g cinnamon
  • 200 g Acai honey
  • 200 g coconut oil
  • 2-3 egg whites
  • sprinkle of sea salt

Method:

  1. Pre heat the oven to 150C
  2. Mix together all the dry stuff (chop up the nuts first)
  3. Heat up honey and coconut oil
  4. Combine the dry and liquids
  5. Beat egg whites until fluffy-ish and fold through the mixture
  6. Cook on a baking tray in the oven for about 45 minutes (until golden)
  7. Leave to cool off, then mix together with the dried fruit

Enjoy :) 

Linnéa

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Smoothie bowl essentials

My favorite breakfast/snack (or dinner if you like) at the moment. It is healthy, easy and super yummy! 

The best part is that you can mix together whatever you like, to get different taste combinations and nutrients. Whether you want a vegan or dairy free option, a green vitamin explosion or a post workout protein bomb - smoothie bowls is the way to go. 

Here are my favorite smoothie ingredients: 

Base:

  • Frozen fruit: Banana, mango, pineapple, papaya
  • Frozen berries: Raspberries, blueberries, strawberries, cherries
  • Frozen greens: Spinach, kale, avocado

Liquids: 

  • 100 ml Coconut milk
  • 3 ss greek yoghurt + orange juice
  • Skyr
  • Plain yoghurt
  • Cottage cheese + fruit juice
  • Coconut water

Boost your smoothie

  • For the fruit/berry smoothie: 1 ss peanut, almond or cashew butter, 1 scoop vegan/hemp protein powder, 1 scoop Acai powder, chia seeds, 1 pitted date
  • For the green smoothie: 1 ss spirulina, 1 ss coconut oil, chia seeds

Toppings:

  • Home made granola
  • Shredded coconut
  • Fresh berries
  • 1/2 banana
  • Mixed nuts and seeds

At the moment I am loving to blend a few frozen bananas, a handful of cherries and one of raspberries with coconut milk and peanut butter to smooth (pictured above). Y´all should give it a try! 

Either way, just mix and blend base and liquid of choice, add some boost to your smoothie and top it off with as many toppings as you like! The boosts will keep you full for longer and give you some extra protein and good fats.

Enjoy :)

Linnéa 

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Chia pudding with a colorful twist

Looking for a healthy and easy breakfast this weekend? The following recipe is easy to make and has a whole lot of super powers. The chia seeds are high on proteins, good fats and antioxidants, and the smoothie layers give you all the good stuff from fruit and berries!
1 portion
Chia pudding
  • 3 ss chia seeds
  • 3-400ml almond milk
  • A pinch of raw vanilla (optional)

Smoothie:

  • A handful frozen berries 
  • 1/2 banana
  • 100ml natural yoghurt/coconut milk

Toppings:

  • Nuts
  • Shredded coconut
  • 1 spoon of nut butter (almond, peanut or cashew)
  • Fruit or berries to decorate

Preparation:

Start the night before, by preparing the chia pudding. This can also be done the same day, but the consistency will get a bit more firm and pudding like overnight. Mix together chia seeds, vanilla and milk in a bowl. Place in the fridge. 

Before serving: Prepare the smoothie by blending berries, banana and yoghurt/milk to a smooth creamy consistency. Layer the over night chia pudding with the smoothie and add extra toppings to serve.

Enjoy :)

Linnéa 

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Food for training by Hanna Dale: Oatmeal

 Ready to kick start 2017? Look no further. Hanna Fjelde, author of the cookbook "Clean, Happy Food" and the blog "Happy Food Stories" is sharing her ultimate recipes to keep our bodies fueled when working out! 

Those of you who have followed HappyFoodStories know that I am a breakfast person, and that oatmeal is one of my most consumed breakfasts. This recipe of a creamy oatmeal is neither revolutionary nor innovative, but sometimes its great with some breakfast inspo, with new ideas of combinations, right? I find that oatmeal made with almond milk is amazingly filling and creamy. Sometimes I think that there are boundaries for what we can make at home, and even though almond milk is easy to make, I buy it in the store. Mainly the sugar free with Vitamin D, calcium and B12, because the pure milk lacks nutrients. Use whatever milk you want, this is just a suggestion! The great thing about oatmeal, I think, is the comfortable and stable feeling of being full it gives. moreover, oats are rich on fibre and helps sink cholesterol, which makes oats a great intake on a daily basis. I vary my topping with the seasons, but banana is a must. if you take 3 minutes extra to roas the walnuts (hot, crispy walnuts, YUM) I promise you won't regret it!

Oatmeal w. banana, pear& toasted walnuts

1 portion

“1 dl oatmeal 
1 ts line seeds
1 pinch of salt
1 pinch pure vanilla (optional)
2 dl almond milk (or other milk)
1 dl water

1 banana
1/2 pear
en handful walnuts
1-2 strawberries
1 tbs thick natural yoghurt
honey
cinnamon”

Put all the ingredients in a pot, and bring the porridge to boil on medium heat, while stirring, until you have a creamy consistency. Roast the walnuts in a hot pan, until golden. Sprinkle the oatmeal with banana, yoghurt, pear, strawberries and nuts. Serve with honey and cinnamon. GOOD MORNING!

PS: I am curious on your breakfast favorites and which recipes you would like to see more of! Feel free to leave a comment!

 

About Hanna

Hi! My name is Hanna. I´m a master student in clinical nutrition, food blogger and cookbook author. My food philosophy is all about giving the body enough and good food. Basically food that makes the body HAPPY! I am so thired of the fuss about all sorts of diets. Make it easy: Eat a lot of greens, and then add a good mix of everything else! We need it all. 

I am addicted to running and ashtanga yoga. The mix is perfect to me, and make both my body and my mind happy!

Visit www.happyfoodstories.com for more inspiration!

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