Øvelse: | Gentagelser: | Forklaring: | Lunges: | 3x8 | Stil dig med let spredte ben. Tag et skridt frem, spænd op i ryggen så den er ret. Bøj bagerste knæ, Og arbejd derfor ned ad og ikke frem! Løft dig derefter op igen og tilbage på plads. Hold øje med at dit forreste knæ, ikke kommer ud over tæerne. | Squat med vægt: | 3x8 | Stil benene i skulderbredde, og med fødderne let pegende udad. Ret ryggen. Bøj i benene som hvis du skulle tisse i naturen. Der er vigtigt at benene gør arbejdet og ikke overkroppen. Kom så langt ned du kan, men stop når ryggen ikke længere er ret. Fokuser på at presse knæene udad, specielt når du går op igen. Vælg selv vægten, men husk det er bedre at lave kvalitet med minde vægt, end omvendt. Er det nemt, skal du gå op i kilo! | Vægt hop: | 3x8 | Vælg håndvægte på 3-4 kg. Ret ryggen og gå ned i squat. På vej op skal du komme videre op i et hop, så højt du kan. Fokuser på landingen, hold knæene i fast spænding udad. De må ikke slingre og falde indad. | Full body squat m. Vægt: | 3x8 | Hold en vægtskive med to hænder ca. 5 kg. Ret ryggen. Gå ned i squat/hug til skiven rammer jorden, kom tilbage på standart position men fortsæt bevægelsen i armene så skiven bliver løftet over hovedet. | Kettlebell swings: | 3x8 | Stil dig i let bøjede knæ med tæerne let pegende udad. spænd op i mave og ryg. Sving kettlen op og ned. Ryggen skal forblive ret, det er vigtigt at det ikke er armene som arbejder. Stop svinget når dine arme er vandret. | Sideliggende planke: | 20 sek. | Læg dig på siden. Spænd op i mave/baller/arme. Sørg for at ligge ret. Pres derfor hoften frem og skulderen tilbage. | Alm planke: | 20 sek. | Ned med røven og op med skulderbladende. Spænd i mave og baller. Husk kvalitet! | Sideløft: | 2-3x20 | Stå ret med en vægt i hånden. Hold din front fremad, men bøj kroppen til siden, ned over dig selv. spænd i maven. | Rygbænk: | 3x8 | Armene over kors. Bøg ned og træk dig op igen. Tilføj vægt når det bliver for nemt. | Indre mave øvelse: | 3x8 | Lig på ryggen med benene løftet 90 graders vinkel. Bræs lænden i gulvet. Sænk og løft benene. | Hofteløft for balder | 3x15 på hvert ben | Lig på gulvet, med skulderbladende og fødderne i gulvet. skub underlivet/hoften op så det danner en ”omvendt” planke |

Husk: “But in the end, you are what you are no matter how somebody makes you feel. It’s just a feeling. And I wish I hadn’t chased it.”

Læs: Everyone has food cravings. Whether you are a sweet tooth or enjoy a salty snack, I am sure they have hit you at one point or another - more often than not in the middle of the night or post workout. Sometimes when we succumb to these cravings, they can leave us feeling guilty for having strayed from our healthy lifestyle habits.

What a lot of people don’t know is that most of the time food cravings are not necessarily a result of hunger, but a combination of psychological and biological components. So yes, there may be an explanation as to why you are craving an entire antipasto platter in the middle of the day other than you being ridiculously hungry!

Your body behaves differently when it comes to hunger and cravings. When you are hungry, your body signals to your brain that it is time to eat. This is a natural response that helps us to stay alive and function properly from day to day. When your blood sugar levels begin to drop, your body releases a hormone called ghrelin that communicates with your brain that you need food. There is also another hormone called leptin that let’s us know to stop eating once we begin to feel full.

When it comes to cravings, it is a little more complicated than just providing your body with something that it needs (such as food, water, sleep etc). The mind is complex and when you are craving something, it is not necessarily because you are needing it to survive. According to research, the insula, hippocampus and caudate are the parts of the brain that are believed to be responsible for food cravings. These parts of the brain are in charge of short- and long-term memory creation, your social emotions and the dopamine reward system. Dopamine is a feel good hormone that is linked to the feeling of pleasure, and sometimes addictions. So you can see WHY you may crave certain foods. If you have had nothing but pleasurable experiences when eating chocolate cake, your brain is telling you this will make you feel better. Which brings me to my next point:

Emotional Eating
Your emotions, stress in particular, can play a huge role in food cravings. In relation to the point above, when you eat things such as refined carbohydrates, salt and sugar, your body produces feel good hormones, such as dopamine, which can make you crave it again and again. These hormones can also make us feel relaxed, so there is a reason why you reach for the chocolate instead of the carrots when you are feeling stressed or anxious. I think it is important to understand this point so that you aren’t too hard on yourselves, girls. if you had a really bad day it is okay to indulge in that piece of chocolate because yes, it may make you feel a little better.
On the other hand, I think this point is also super important because knowing what causes your cravings can help you curb them. If you are a highly stressed person, eating junk food and take-away every day may not be the best solution for you. Instead you can equip yourself with this knowledge and try to find different outlets for your stress. For example, taking a long relaxing walk, practicing yoga or reading a book are different ways to handle your emotions and occupy your mind.

Another reason you may get cravings is:

Nutritional Deficiencies
In order for our body to function at its best, we need to fill it with the right type and amount of nutrients. If you are lacking in certain nutrients, your body may develop cravings for foods that contain these. This is why when so many people go on ‘diets’ they may find themselves experiencing intense cravings. This can be your body’s way to communicate that it is lacking certain nutrients - especially if you have been cutting out certain food groups.

So how do you fight food cravings?
As I mentioned above, if you experience cravings when you are feeling particularly down, stressed, anxious or it’s that time of month, learn to recognise these behaviours and come up with strategies to cope. Understand that you are craving that food for a reason and take the time to delve a little deeper into why you may be feeling a certain way at that particular time.

When it comes to nutritional deficiencies, the best thing you can do is eat a wholesome, balanced diet that includes foods from all food groups. Try to get all of your important nutrients from foods rather than supplements and always pick foods that have been processed as little as possible.