My passion about for health and staying fit is growing and I want to share my recent training videos with you. As I love to train outside, I aim to take most of the workouts out in a natural setting. I always seek to be creative and have fun in life, and my workouts are no different. Check out some of the selected videos here or visit my youtube channel - please share with people you know want to get and stay shape
Viewing entries in
Finding a good balance in your work day can be a big challenge. When I get stuck in front of the computer for too long, staring at the screen with bad posture, I find that I get tunnel vision and lose touch with myself
Sitting in front of the computer for to long, usually involves lots of "hunching" and bad posture. You can notice that your posture will be more and more "closed up" the more you sit in the "computer position". Standing once in a while can do wonders, preferably using a standing desk.
To break up my day from sitting still too long and to get a different perspective, I like to go for a run or do some kind of physical activity, preferably outside, but anything goes in a hectic work day. Being a professional athlete competing for over 18 years, has thought me that repetition over time, helps you attract those results. The results can be positive or negative for the body and the mind, all depending on what it is that you are repeating. Therefor, it is smart to make sure that you adapt and repeat those healthy habits and lifestyle into your "every day".
The past years I have gotten pretty found of climbing and to improve my techniqueI like to integrate hand and finger exercises into my day to day life. Taking 10 minutes to stand up and give some attention to my hands can both help my climbing and save me from adapting negative patterns that again can lead to dis-ease further down the line.
Climbing is an easy activity that everyone can do and it does not require a lot of equipment, especially if you are bouldering. If I dont have access to an easy outdoor climbing spot, I go to a climbing gym near me and do a 45 min session. It is amazing how much more clarity, focus and creativity I have when I come back to my work space.
Eating healthy trough out the day really helps me stay focused and provides me with the energy I need to endure through the day. Getting up from chair to make meals, helps me break up my work day. It also gives me credits towards my daily standing goal witch is 12 hours each day. It mights sound silly to have a standing goal, but it´s touch on the hip flexors to sit for long periods of time. It also is contributing towards my goal of being the best version of myself. I like to make smoothie bowls, salads with goodies from the garden, yummy vegetable pasta & eggs with avocado & sourdough bread from a local bakery (the real sourdough)
A strong core is fundamental to perform your best in any activity. It's also linked to good self-esteem and and can help prevent injuries and bad posture. Make sure you switch between your core exercises for your lower back and your stomach muscles to create balance.
PHOTOS: Nikol Herec
Inhale and slowly lower your body back to a plank position. Keep the torso rigid and head and spine aligned. Do not allow the low back or ribcage to sag. The intensity of this exercise can be increased by lengthening the straps and positioning your body further away from the anchor point of the bands.
On an exhale, engage your abdominals. Bring your hips toward the ceiling and pull your legs toward your chest. Keep the legs straight and strong and toes pointed. Your feet should be glued together throughout the exercise. Continue the movement until your hips move directly over your shoulders in somewhat of a handstand position. Keep the torso rigid. Do not allow the spine to arch or bow.
PIKE Description credit: www.acefitness.org/exercise-library-details/1/88/
In all seriousness of exercising and training, it's important to remember to have fun and get a little weird. These are warm up exercises are great because they can be done literally anywhere. They require little to no equipment and you even get to go upside down and see the world from a different perspective. Any bands can be used, but we recommend you choose a band with medium resistance, that is completed so you don't have to tie it. Your "glutes " will thank you for the warm welcome!
PHOTOS: Nikol Herec
Position 1: Push your leg backwards and slightly up and squeeze your butt (Gluteus Maximus) in the end position. Do 5 sec holds in this position to make the exersice harder.
Position 2: Take your leg forward and bend the knee. Then move your leg back to position 1 immediately.
Same exercise seen from back. Great way to warm up your "glutes" before any activity where legs are involved. Repeat 10 times.
Plank to single leg / single arm reach. Squeeze your butt at end position. Hold for more challenge. Alternate legs. Repeat 20 times (10 on each leg)
Attention: Advanced exercise! Make sure you can do a head stand before attempting this. Go from the head stand upright position and slowly move your legs down towards the ground. Make sure to not go any farther than you can control. Stop no later than right before your feet touches the ground. Move your legs back to upright headstand position. repeat as many as you feel in control of
Working out can be hard to fit into a packed schedule, between work and other obligations. It can get costly too. That's why I have set up a creative little gym in the garage, so I can easily access "the gym" whenever I want. You don't need tons of equipment, just a few staple items will get you started out fine. I like the TRX ropes because you can do many different exercises using just that one tool. A yoga ball and an Indo board is perfect add on's and great for stability exercises . Other items I keep in my garage "cubby" is a coupe of dumbbells and a yoga mat + a regular basketball or soccer ball. Check back for tips on specific exercises for core and back.
To me physical activity plays a big role in our overall health & happiness. I make sure I do at least one training session a day. Some days when I feel like I "don't have time" to train, I try make my training more creative & fun. I always come back with a bigger smile on my face than before I worked out, because when we use our bodies, we release endorphins. Here is a fun little yoga strength / balance sequence from a hiking trip in YOSEMITE national park. It's a core focused practice that you should ease yourself into, shall you attempt on trying at home :) Happy training!
Sailing, kayaking, waterskiing free-diving, climbing, surfing and stand up paddling are all fun summer activities, but how do they challenge me to be my best in the winter? What all these sports have in common that they challenge my balance, my strength, my flexibility and ability to flow, to make quick decisions, to be present and learn to follow the natural patterns of nature. As a professional snowboarder for over 18 years, I have experienced that it is challenges like this that I get faced with during preparation for a contest or in the heat of the moment. Dropping in to the slopestyle course at XGames I have to be balanced, focused strong, confident and be able to adapt to weather and other external incidents that I have no control over. I have learned they hard way that if I do otherwise, I might get seriously injured. Sitting on the sidelines is no fun and that's why I use my time off the snow wisely, preparing my body and mind for situations that most likely will occur and be as strong, flexible and balanced as possible. I integrate and use all these fun, creative, self powered activities with my regular training, to help take my snowboarding and performance to the next level!
As a professional athlete it is important for me to eat well and take care of my body. I love preparing food and spend a lot of time experimenting in the kitchen, learning how to combine different ingredients with the most nutritious value. I aim to eat food that has not been sprayed with harmful chemicals or food that has been grown in soil full of GMO's. I love to support local, organic, hydroponic farming and farmers and visit the farmers markets whenever I can. As my lifestyle contains of a lot of traveling I get to experience a lot of deferent food culture around the world. My travels + my passion for health is my inspiration for my creations in the kitchen. I don't eat much meat so I get to be creative with all the rich, plant based proteins out there. This is my yummy, post-workout bowl filled with the best of the best! It's easy and quick to make and will fill you up with everything you need after a session at the gym or an adventurous day! Enjoy :)
Lentils mixed with turmeric, sesame seeds, nutritional yeast and cayenne pepper + lightly steamed kale & squash topped over some wild rice. Add fresh, raw veggies like carrot, baby tomatoes red pepper and cilantro & finish with ripe avocado slices!
Summer is almost over and it's time to get back into shape. Here are 11 creative exercises that you can do without any fancy equipment, just yourself and things you find in the environment around you... + a paddle board if you have that :) Have fun & get #RADIKAL