Grym tävling!! Hade supergärna velat Sugar daisy i storlek M
I detta väder så hade det varit en grym motivation hehe :P Har verkligen totalt förlorat träningsmotivationen och skulle verkligen behöva få någon typ av motivation igen och denna bikini vore ju perfekt :D [email protected]
( translated ) : Awsome competition ! I really want to win th Sugar Daisy bikini in size m . In this kind of weather it would have been a really good motivation to win this competition . I have lost my training motivation and really need some new kind of motivation to get back on track . And this bikini would be perfect for that !
Grattis ! /Congrats Sandra Liljestedt ! Hope you feel that this bikini can get you on the right track again . I know it can be hard to find motivation to workout . The Swedish weather dosent help very much from falling of the track . Remember that you can do a lot of workouts at home when the weather is not that apiling to you . Right now its raining in Los Angeles and I am thinking : NO WAY ! I am not going out for a run in that ! Does it stops me from training ? nope ! mother nature will not stop me . ( LOL )
So I will do a workout at home . If you need some inspiration for that check my videofyme or go to youtube and search on what part of the body you want to work on and there will come up a lot of videos ! And if you want any help from me . Just tell me on email [email protected]
I am free from school now ! 4 days off ! I only go to Santa Monica on Mondays and Wednesday . But it dosnet mean that I am not up early to get so much off the day that I can . I woke up 6 and went up 6.30 . Made some coffe and started my day with workout . A workout for my whole body but the biggest focus was on my legs .
New workout :
150 squats ( body challenge )
20 x 3 side lounge with row ( rubberband ,) each side .
20 x 3 side kick parallel , flexed foot , plié your standing leg each time you kicking up , and have flatback with the arms out to the side . ( 20 x 3 each side )
30 sec x 3 ski jumps with a lift : do a ski jump , touch the floor with your hand and at the same time , you lift the back leg .
20 x3 deadlift with rubberband
20 x3 ( each leg )cross lounge with a deadlift between and at the same time lift the back leg in a arabesque ( same leg that you crossed back with in the lounge )
20 x3 ( each leg )lounge with the back leg "resting " on a chair , outturned standing foot . When you get up from the lounge you releve .
10 clocks on each leg -standing develop clock ( first you delevope the leg in front of you and do a plie at the same time , go back to retire and go up for a balance on releve . Then you turn out and to the same thing to a la second / to the side .. back to parallel and do it to the back . ) Go around the clock 10 times on each leg .
30 sec x 3 ,8 boat hip raise on releve - same position as a hip raise exercise but know you wiggle side to side . Make a 8 with your hips and It should be on releve .
And I also got the question how I do my ginger mint chocolate smoothie . Here is the recipe :
almondmilk - mynta -ginger - 1 egg - cacao - a lot of ices . Mixed it ! done !
You need to do things that makes the day unique . So yesterday I did a photo-shoot with a new photographer that I just met . So talented and this is 3 pics from yesterdays photo session . I really love the natural look . Just got mascara on the pictures . I got really good response from the photographer and we are going to do more together .
I always thought I don't can get a good pictures . Always covered my faces when a camera came near me . Always made up an excuse to not be in the pic . I would never had thought that I would stand in front of amazing photographers at a photo-shoot . I actually think its one of the funniest thing to do after dance .
Is it weird that I hear Violins whenever you’re gone Whenever you’re gone Is it weird that your ass Remind me of a Kanye West song? Kanye West song Is it weird that I hear Trumpets when you’re turning me on? Turning me on Is it weird that your bra Remind me of a Katy Perry song?
Is it weird that I hear Angels every time that you moan? Time that you moan Is it weird that your eyes Remind me of a Coldplay song? Coldplay song Is it weird that I hear Trumpets when you’re turning me on? Turning me on
On the kitchen chair trying to figure out what my plans are today . My dear Adam Parson is still sick so he wont be teaching today . One of my " the best thing that happens on the week " thing wont be happening today . So I need to check what else I can do today .
I have a few plans already .
Morning training ( don't even think that have stopped the Body challenge . Hope you don't have ! )
try a new workout with new exiting excersices .
Study and do the homework for tomorrows school day .
Keep building and write stuff on my dreamchart .
practice on the choreography I got from Adam Parson
Then I am going to dance. Just need to decide what classes first . Looked at Edge schedule . And they have a pretty good subs today that I never tried . So maybe I go there . I will for sure do some ballet today . I need to be better on that .
Time to start the day ! Workout time!
Tuesday quote
" Passion is when you put more energy into something then is required to do it . It is more than just enthusiasm or excitement , passion is ambition that is materialized into action , to put as much heart , mind , body and soul into something as is humanly possible . "
Monday morning again ! I actually thought I wouldnt be able to get up so early when I put my clock on alarm yesterday . No way I am going to be able to open my eyes and feel energy .
To my suprise I woke up 1 hour before . So instead of having problem getting up at 5.15 I woke up 4.am and couldnt go back to sleep .
Today I started my day walking instead of taking the first bus that will cost me 1 dollar and 50 cent . So I didnt just got morning excersice . I also saved 1 dollar and 50 cent . I am a student and need to find every singel way to save money so I can take dance classes .
So my morning training was : 5 miles with extra weight .
No its not all the pink berry I ate last night with my pretty new friend G madison ( dancer , he has danced with names like rihanna , beyonce , shakira , lady gaga and much more . He is also a tv host and an creative director ) So if you want to know what flavour you should take on pink berry , I know the answear . I taste it all of them lol.
The extra weight came from my bag . I have 4 books and they almost way half my body weight . Or maybe not half my body weight . But at least 10 pounds more on back .
I am soon going to have my second meal while I study before I go to my first class . Some green tea to get coffein and a sallad . Right now I am doing a dream chart that my dance coach Adam Parson told me to do . ne of my many homeworks he gives me . But its fun ! ( we were supposed to have out phone call his morning , But poor thing is sick ) so I am doing the dream chart instead . I am going to tell you more about it later .
Tonight I am going to take my first Hip hop class . Or not first . But it have been a long time ago I took hip hop , Its my friend G madison that are teaching . So it will be fun .
Btw . I think some of you missunderstood the competition on my blog about winning a todiefor bikini , You need to fallow hem on instagram or facebook and comment on the pictures of the bikini you want to win .
Who doesn't like to compete ? who doesn't like to win a hot bikini to beach 2014 . I love to compete myself and are a really competitive person. So now I am hosting a competition at my blog .
Its soon summer in Sweden and its time to invest in a hot bikini to wear on the beach ( and it are pretty much bikini weather in Hollywood .) So I am hosting a competition with www.todiefor.se .
Look at these amazing swimwear ? You can have them at the beach , to a pare of jeans shorts when you are shopping , in the dance studio working hard and sweat . You can really wear them anywhere with the right match . I will absolutely wear one of Todiefor bikini when I am spending my sunny days in California .
These are my favorite . You want to be in the competition ? Of course you will . The only thing you need to do is :
Ayo! My name is Diego Andrés Gasca and I am a dancer.
I currently am part of the Professional Program at Edge PAC along with 18 others. I've been dancing for 15 years and haven't seemed to get sick of it yet! I grew up here in Los Angeles/Orange County area and immediately following high school went to college at New York University to obtain my BFA in Dance. 3 years and a diploma later, I am back in my hometown city training like I've never done before with a talented group of fellow young artists.
Besides long strolls on the beach, I enjoy attending concerts (dressed in full costume) & picking proper Instragram filters for my slightly absurd posts. I am a food aficionado and love trying new things, both in cuisine and in life. Dancing is something that started as a hobby for me and soon turned into my life and, hopefully in the near future, my career. I have found it to be the purest outlet to express any sort of emotion, not to mention it's kind of a nice workout. I love finding new ways to move and sharing my appreciation for it with those around me. I look forward to continue exploring art through my movement and seeing where this crazy life of an artist will take me.
Tell us what you think is the most challenging part to pursue a dance career. Are there things that you must choose away from your life to succeed as a dancer ?
I think the most challenging aspect of pursuing a dance career is accepting the uncertainty of what will come next. In any other line of jobs, I feel there is a chain of command and a certain success ladder you climb if you complete your work properly. With choosing dance as a career, not only is there the physical uncertainty of possibly injuring yourself, but there are also the questions of how long will the gig last, and what jobs will serve most productive in moving your career forward - not to mention the entire financial side of it all and how you could make a comfortable living out of such a competitive and physically-strenous career. It can be absolutely nerve-wracking thinking of all these things, so I try to just take each day as it comes without worrying too much of the big picture this early.
As far as giving up things to succeed, I would say the only thing I ever have to cut back on are my eating escapades. It's not as easy to be mindless in your eating habits when most of your paychecks will be based on pure appearance and physique. It's a burden not being able to always satisfy the cravings I get, but I manage to still sneak a few in here and there. ;)
If you could choose one dream job as a dancer, what would it be?
I always said my dream job (to know I've truly made it as a dancer) was to perform in a stadium and pop out of from one of those levers they use to eject dancers from underneath the stage, and afterwards they go flying up into the air. It always looks like oodles of fun and catches the crowd by surprise, which is just my style. ;)
In regards to people I would like to work with, I would have to say Jennifer Lopez. I feel she's a prominent figure for Latinos and seems like one of the hardest-working artists in the business. Plus, I respect her for starting her career out as a dancer herself before moving on to other ventures. It gives me inspiration and reminds me that I'm not limited to life as just a dancer.
I eventually do wish to choreograph professionally and travel the world, both teaching to and learning.
What are your goals now with dance and how will you get there?
My goals now are to tone up my body and work on my performance and presentation. I was trained with a heavy emphasis on technique all my life that I feel I've overlooked this important chunk that makes up for most of commercial work. I'm still working on bringing out my personality when I perform and adding that little spark that will distinguish me in an audition.
What do you think about a dancer's health? Should a dancer have someone helping them with their diet and training outside the dance studio?
Without their health, a dancer is screwed. Our bodies are literally our insurance policies and they're too valuable for us not to take special care of. We must always be conscious of what we're putting into our bodies, as well as be aware of any places of discomfort that may result in a serious injury. I feel it wouldn't hurt for a dancer to receive extra help from a nutritionist or trainer if they felt it would help them better themselves (as long as they're not being extreme and starting harmful diets). It's never bad to know just what you're using to fuel your body and how you can improve it so you can reach your highest potential.
Are you healthy? How do you stay in shape to be able to work as a dancer?
I'd like to say I'm healthy? Hahaha. I exercise plenty with all the classes we take for the scholarship program, but with that I have to supplement with lifting some weights and of course maintaining somewhat of a consistent diet. Those three things combined make for a strong, healthy dancer, I feel.
If you have a TOUGH day, how do you think to motivate yourself to keep working toward your goals?
I've never had a tough day, so I wouldn't know.
Jokes. Yeah, those days suck but you just have to trudge through by saying this is what you love to do and are lucky to even be able to do it. Not many people have that luxury and it's what always gets me through when I'm not in a great mindset. I'll ask myself, "If today was my last day of being able to dance, did I move to my fullest? Did I push through the fatigue and soreness and improve at least a teensy bit today?" If the answer is yes to both, then I know I'm that much closer to reaching my goals.
Is there anything you would change about you that could improve you as a dancer?
I'm constantly just working on building up my physical strength and stamina. Taking so many classes nonstop can get tiring fast, but once you train your body to do it week after week, you build a very high endurance level - then it's just about maintaining it. There isn't so much anything I would want "changed" as there is that I'd like to "improve" on.
What's your best advice to anyone who wants to pursue a dance career?
Don't do it. Not unless it's truly your passion and you can see yourself ten years from now still getting joy from it. The technique and everything will fall into place eventually, the one thing that must remain constant is your love for your craft. As long as you have that, you can tackle anything that comes your way.
Just wanna share my sunday morning with pictures . My wonderful sunday morning in Hollywood with an amazing friend . http://frokensvenskiusa.blogg.se/
My dear friend thought it was about time that I tried a new hike place . So this morning started with a hike at Farey Canyon . Is on the other side of the mountains . LOVED IT ! But I am so unlucky to not have a car to go there . Damn Los Angeles . But if I get a car someday . I will use it to go to the amazing hike places Los angeles have .
After that we enjoyed an amazing banana pancake breakfast on Elinors rooftop . Got som extra d vitamin and a little bit of tan .
Sunday , sunday , sunday ! People often thinks that's the most boring day of the week . I actually like Sundays . That's the day I prepare for a new week . I plan the next weeks plans . Preapre meals for does day I am going to be rushing around like a maniac . I do the last things I need to do at my homeworks . Looks an extra time so I don't have been missing something important . I also look up what dance classes I am going to take .
I also use my Sundays to have some extra motivations talk with myself . I see what I wanna do this week , this month , this years and what I need to do to come there. I boost my mentally strength .
Some of you may think its silly to talk with yourself and I thought the same to. You don't need to shout out , you can talk inside your head . I started to take a few minutes and look myself in the mirror and really look at myself . Why `? Because that's one of my biggest step I need to take . I hate looking at myself in the mirror .
WHAT ? YOU ARE A DANCER , THATS WHAT YOU DO ALL DAY LONG !
Yes I am a dancer and are in a dance studio almost every day . But I never looked directly at myself in the mirror . I look with that blurred look so I only can se my body and face blurry . So I really need to work on that . To see myself in the mirror and use it to be a better dancer . I also need to understand that the girl in the mirror is not me . Its just an reflection of the REAL girl that standing in the room , and the girl who is standing in the room is way more important.
How do you want your photo album to look like ?
Lets talk about the motivation talk to yourself again .
( www.huffingtonpost.com )According to a small new study, a little motivational self-talk makes a big difference when it comes to increasing endurance and reducing perceived levels of exhaustion.
In the study, 24 people completed two cycling tests. The first time around, they were asked to pedal at 80 percent of their "peak power output" for as long as they could stand it. Then they had two weeks off, during which one group of cyclists were given some specific training in strategic self-talk. At the second test, those participants used their new cheerleading skills, and significantly lengthened their time on the bike. Plus, they reported feeling like they weren't working as hard, according to the study, published in Medicine & Science in Sports & Exercise.
So go ahead, talk to yourself on the treadmill or in the saddle. Just make sure to be nice.
Try to do it every day ! Talk to yourself , motivate yourself to reach does goal you gave in you back head . Dreams can be reality if you keep your mind clear , focused and motivated .
If you open your door to your room , how does it look ?
If you open your wardrobe , how does it looks ?
When we talk about health we often talks about , food and training . But what about your room ? Or not exactly your wardrobe . What I mean that your wardrobe reflex how your life is at the moment . Is everything folded and in a nice order . Have you color selected your clothes ? If so what what do you think you can read from that . I think
you can read it in many ways , here is 2 :
You have it all together in your life . You are not stressed. Everything are in the order it should be . And you feel pretty good about yourself . Or you can also see it like : You are so stressed out to be perfect .
And is your wardrobe a mess ? Everything is just all over the place .You just close the door to avoid the sight of the mess .
What does that say about you ?
I read it like :
Your life is out of control . You have trouble keeping things together . Your life is a mess . And you just close your eyes for the reality and think it will be better by closing the door .
Or you can read it like : you can handle that your life aren't perfect and in order . You like it messy and feels relax with it .
Half of the close is in your suitcase .
You are ready for changes in your life , You maybe have an unstable health and don't really have decided where you going or where you are at the moment . Or you can read it : I like to boost myself with new environments and feels best on traveling foot .
Take a closer look at your room or wardrobe . And can you connect it with your health and yourself as a person ?
Wednesday : I know it was 2 days ago , I am not lost . I just haven't felt like writing so much the last 2 days . Just posted something small that will keep my readers interested . Like how you keep your dreams a live even if people say something like : you need a safer job , you don't have the right basic for it . Hope you liked the post about it . But now time for the thing I want to tell you today .
My first College day for the semester spring 2014 started 9.30 on Wednesday . I am so glad I didn't made the big mistake like I did last semester . Do start my day 8 am everyday . That means I needed to take the bus 6.20 from our apartment . And as you all know . I love to train in the morning to wake up and I also need my recovery sleep because of my active life. There was no way that I could both get the sleep I needed if I had to go up 4 am to train . So I had to skip it and walking to school like a zombie .
So this semester I start 9.30 instead of 8 am . So much better ! And I also just have school Monday and Wednesday .
My first class is psychology :the science of mind and behavior
I love my teacher . Finally a teacher that caught my attention . Actually I only got good teachers this semester . So thank good for that .
Why I choosed this class : I always wanted to read about why people act or do things . What are on their mind . I have read many books about motivation with mind power . So I think psychology can be a really good thing for me to understand as an artist . To be able to read and understand mine and others thoughts . Are they just thinking about their self ? why do I act like this when I get unsure ... and so on .
second class is an nutrition class : Its a basic nutrition class . I already done it in Swedens so that's a little bit boring . Why I choosed a basic nutrition class is because you need to read step 1 to be able to read any other nutrition classes . Next semester I am choosing nutrition for athletes . But of course is going back to the basic a good thing . You can always learn something new . Our first homework is to write down a food diary . Will be so fun to see rest of the class diaries . specially a guy who said : If the only thing I eat is a lot of hot dogs . Do I need to say how much ketchup I have on it .
Dance history : I have this class with my ballet teacher from Santa Monica . So nice to have one teacher you recognize . So I know how she works and how she want the essays to look like .
Why : I never thought about how important it is to now the background of your passion . That can actually make you see things and understand your passion better .
Health : we are going to learn about what is health and what the things are that affect them For exemple drugs , addictions , social thing , personal and so on .
why : I love reading about health .
After school I was supposed to record a Music video for Sean Kingstone and his new song . I now know why everyone tells you that you need an car . I took the buss for 5 hours and didn't come to the recording place . So no music video for me because of the stupid buss ride . And I Took the buss 1 hour earlier to not be late . AND I AM NOT THAT TYPE OF DANCER THAT IS COMING LATE ! THATS RUDE ! So I called the one person that gave me this music video and told her about the situation .
So my Wednesday had mixed feelings....
But know its Friday and I have a lot to do .. Just had my phone meeting with the best person I have met in Los angeles or I would say in the whole world `= Adam Parson
You can follow your dreams someday, but right now you need to buckle down and be responsible.– Someday? When is ‘someday?’ Don’t wait until ‘someday.’
You’re totally screwed if it doesn’t work out. – I use to think this . But if the first road dosent work , choose another one . You can reach a dream in many ways .
It’s safer to stay at your day job. – Sure, But will it make you grow as a person And If we talking about being safe . . Do you know what’s even safer than go to a day job that's not your dream ? Going home, locking yourself in your bedroom, and never, ever coming out. . Remember, safer doesn’t always mean better.
That’s impossible! – It’s only impossible if you never do anything about it. If you truly dedicate yourself to an end result, almost anything is possible . You just have to want it bad enough. Dedicate all your life to it .
Only a lucky few “make it.” – That’s because those lucky few got off asses of the sofa and did something about it! They had the drive, determination, and willpower . You can be one of them. It’s up to you, and only you.
You might fail. And failing is bad. – Failures are simply stepping stones to success. Either you succeed after failure or you learn something. Win-Win. If you can’t handle failure, then you can’t handle success either.
You don’t have access to the right resources. – Stevie Wonder couldn’t see, so he exploited his sense of hearing into a passion for music, and he now has a couple of Grammy Awards to prove it. Just saying .
You need more money saved before you can take the first step. – You don’t need more money. You need a plan. differents things ! Eliminate ALL the nonessential costs in your life. , ask yourself, “What actions can I take right now with the money and resources I have right now that will bring me closer to desired goal?”
You don’t need any help. It’s smarter to go after it alone. – If you hang with the wrong people, they will negatively affect you. But if you hang with the right people, you will be far more capable and powerful than you ever could have been alone. Find people that inspires you and keep them close .
That sounds like a lot of hard work. – You couldn't be more right ,it does! But that doesn’t mean it’s not worth it. Something worth having never comes easy . It will give you tears , happiness and a lot of other emotions . But just keep working trough does tears . It will pay off .
Men hallå du där. Grattis! Du har nyss klickat in på en grym blogg och läser detta grymma inlägg. Bloggen står ju tyvärr inte jag för då utan det är ju grymma Nattan själv.
Vem är jag då? Julia Hansson heter jag och är en soulmate med Nathalie. Glad, ambitiös , positiv dansare från västkusten. Det är jag som står för detta grymma inlägg. Jag brinner för allt som har med dans att göra.. eller nej jag älskar allt som har med dans att göra.. eller nej jag LEVER för dansen. Jag andas dans, jag äter dans och jag drömmer dans. Dessvärre Befinner jag mig på andra sidan jordklotet från Nathalie.
Jag är 20 år och har nu bott i Stockholm i 1 ½ år. Flyttade hit 2012 direkt efter studenten från Uddevalla för att satsa helhjärtat på dansen. (Uddevalla ligger på västkusten så jag har världens roligaste göteborgs humor) Jag går andra året på DiAmbra dance Education av Ambra Succi och är den mest motiverade dansaren i Stockholm skulle jag våga påstå.
Börjar en vanlig dag med gymmet innan jag drar till jobbet. Jobbar på Accent runt om i Stockholm. Efter jobbet åker jag vidare och dansar tills 22:00. Har även nyss hållit min andra egen producerade dansföreställning Criminal vol 2 som förhoppningsvis kommer turnera lite i sommar.
Jag har ett väldigt speciellt rörelse mönster och ser mig själv som en Street, streetjazz , commercial , La-style dansare. Jag dansar egentligen allt men om jag skulle få välja håller jag mig till det commersiella. Så har det varit sen barndoms ben.. Började dansa när jag var 5 år och Britney Spears första skiva kom ut. Kompierade hennes musikvideos/konserter och uppträdde flitigt varje år som Britney på skolshowerna framför 400 pers. Så mitt intresse för dans och koreografera började tidigt och jag visste att jag aldrig skulle sluta dansa.
Sen har jag ju varit väldigt tränings intresserad sedan liten så jag har även testat på de flesta sporterna. Bland annat fotboll i 8 år div 2 ! Men dansen var alltid prio 1. Drömmer om stora scener och jag tänker inte ge upp försen jag når min dröm och dit jag vill med dansen. Till och med tatuerat in ”never give up your dream” …
Mina framtids planer är att få turnera med artister runt om I världen. Spela in musikvideos, stå på mello och kunna inspirera med min dans. Få jobba med min passion. När Julia Hansson står på scen så är hon den lyckligaste människan i världen.
Hur jag ska ta mig tillväga dit är väll det som är mitt bekymmer i livet just nu. Min dans utbildning tar slut om 3 månader. Sen då? Sverige? Stockholm? USA? Vart i USA? London? Nu tror ni jag är världens galnaste människa alive..
Vilket jag är men på det sättet är jag och Nathalie väldigt lika. Våran humor säger jag bara…Bor nog en liten Göteborgare i henne med! Våran humor förstår bara vi.
Jag träffade Nathalie våren 2013 inför ett gigg. Vi började koreografera tillsammans och klickade direkt. Tror jag aldrig träffat en lika motiverad människa som mig som dessutom är helt underbar som person. En grymt inspirerande människa som trotsar alla motgångar och tar sig dit hon vill. Ambition is everything har ju verkligen visat sig stämma. Hon har hjälpt mig så mycket på alla fronter här i livet tror jag. Bara det att som 19 åring komma till en storstad och flyttat 40 mil hemifrån helt ensam för denna branschen är ju inte lätt. Men hon har hjälpt mig tro på mig själv så mycket och jag uppskattar varje dag att jag har träffat en soulmate, en vän för livet som verkligen stöttar mig och tror på mig. Jag är evigt tacksam att jag träffade Nathalie och jag vet att hon kommer nå sina drömmar utan tvekan. Därför är hon en stor inspiration. Vi kommer nå våra drömmar tillsammans.
Vem jag är, vad jag vill, vad jag har gjort, hur grym Nathalie är skulle jag kunna skriva en bok om. Men för eran skull slutar jag här. För att följa mig och mitt liv mot min dröm kan ni klicka in på www.Juliiahansson.blogg.se och ni är så välkommna med frågor om ni har några!!
Lisa: How do you have the time for a boyfriend ? It seems like you dancing and do stuff all the times . When do you hang out with your boyfriend ? I am dating a guy but don't want to stop dancing.
answer : what a minute . Do I have a boyfriend ? I don't know where you heard or heard that . I don't have a boyfriend at the time . And I haven't had it in a long time now . But if I had I need someone that is busy as I am . Someone in the entertainment business so he can understand how much work it takes to try to make a name in this industry . Someone who understand that I love what I am doing and want to spend a lot of time on it . Not to take it personal if I spend hours in the dance studio or go out a lot to make contacts . Someone who not thinks its ego for me to spend 90 % of my time for my love to performance .
But its a lot of hours in a day . If you make time , there is time . You just need to choose if you have it . If you have decide that it is no time left . You should not get a boyfriend at the time . I can truly say that I don't have the time right now . I have to be very ego at this time . I am living one of my dreams and I need to spend every hour awake to get better .
" You know how much hour there is on a day . You decide how you want to spend them "
Martina :You say that you love to travel and want to perform all over the world . Do you have a top 3 citys where you want to go and perform ?
answer : If I had the money I would go everywhere . And not stop in one city more than a couple of months . I like the life in a suitcase .
And If I had to choose a top 3 it would be : Sydney , New York ( broadway ) , Las Vegas and London share the 3:th place .
When hair follicles are blocked with for example oil or hair product buildup, your hair can look limp and greasy of it. Dirty follicles can also prevent good nutrients, vitamins, and oils from properly nourishing to not give your hair the boost it suppose to
TEST: Gently rub and scratch your head. Do you feel bumps or see a white residue on your nails or fingertips? If so, try these tips .
Sweep Away Debris Skip gritty shampoo scrubs and pick up a brush instead. . Starting on one side of your head, brush from your front hairline to your neck, using a semicircular motion; continue until you reach the opposite side, 10 to 15 times .
Wash More Efficiently Shampoo only once every two or three days : Wet hair, then rub a quarter-size drop of shampoo into the scalp, moving along the perimeter of your hairline. Next, using circular motions, massage with your fingertips from your temples to your crown, behind your ears to your crown and from your neck to your crown
Don't Deep-Clean Often Purifying shampoos strip your scalp of its natural oils, and that will make your body think that you need to have more oil to your hair roots , that will make your hair more oily faster than it should . So don't wash your air to often .
Good stuff to use
Save Your Scalp products
Aveeno Nourish + Soothe Shampoo, .
John Frieda Root Awakening Health Infusing Shampoo,
Go right across the floor. Just as if you went out and walked an ordinary sunny day in California . When you come over to the other side , open the door, closeit right away , then go back to the other side again .
Did exactly as he said. The thoughts that ran in my mind was : can I do this the wrong way ? Can I do it better. . Mayby I should move my fingers a little bit so it don't look like a couple of dead fish . How many mistakes can I make by just walking . Is there a right and wrong hand to open the door with?
When I had done this exercise , I was exited to hear the feedback . For why should I have been doing this exercise if I did not get feedback. But instead I got questions like : how many steps did you take to the door ? which hand did you open with ? which way did you turn to when you went back ?
trying to figure out what the answer was . I had no idea how many steps I took . I knew I had open the door with my right hand and turned me toward the mirror. But how many steps did I take ? I can barley remember that I put my feet down on the floor ? Did I even feel the floor against my foot ?
Adam ; exactly ! how do you know that you doing the dance with your whole body if you have no idea where you put your feet.
And how will you use your feet in your dance to your advantage if you do not even know how to use them when you walk ?
Never thought of it before . I have heard teachers say that you should use your feet and the floor is your friend as a dancer . But not really understand what they meant. I put the feet down on the floor.I use my feets then , right ?I did not understand then what I understand now. You can use your feet and you can USE your feet. How to use my feet right to get the right feeling in the choreography and make the movement in my whole body
I Had to redo the exercise and this time I knew exactly how many steps I took.
Adam : your attitude changed . Instead of a nervous and tripping girl walking across the floor I could se an more confident girl and you flew across the floor . The same applies in the dance. If you know exactly how to put your feet down , where to put your feet , feel every step on the floor and that you know exactly how many steps there are in the choreographer .Then you can see big changes in your dance .
This was from my first private lection with Adam Parson . We had 1 hour and 30 minute session at a dance school in North Hollywood called livart .
This was just one of the few things we worked on . Just by having one lection him feel like a better dancer. I feel like a dancer more mentally. For it is they who are my problem. I have no difficulty with the physical. Without mit mental. I let my brain stop me to become the dancer I know I can be.
This is a few tip to not over eat when its time for breakfast , or what you not should start your day with . Make good choices and give your body the right nutrition to be able to run all day without that you blood sugar is jumping up and down
Think before you bite
Think before you take the bite of the white bread . Stop, get centered, take a deep breath, and focus on your health goals," Which is better: the taste of a muffin or the feeling of reaching your goals? Often people just rush throw breakfast and can barley remember what they ate or how much .
Don't get fooled by the juice
You may think the juice box whit a nice look that makes you think : Orange is good for you and a great way to start your day, . But don't get fooled by the outside . Many store-bought varieties are packed with sugar. A better idea may be to have a glass of water and eat the orange itself: Whole fruit offers you all the vitamins and minerals of the juice, along with good fiber that can help tame hunger.
Skip the sugary food .
Sugary cereals, toaster pastries, bagels, and cinnamon rolls are tempting, but they're likely to cause a spike in blood sugar, followed by a low-energy crash and hunger
Go easy on adding extra .
It's what you add to coffee that can add pounds and inches .Sugar, flavored syrups, whipped cream, and half-and-half can turn a simple cup of coffee into a real calorie-bomb, and if you have one or more each day, those calories will add up. Coffe is best the basic way or with a little almond milk .
Be ready
If you're often in a rush to get to work and skip breakfast ( YOU SHOULD HAVE TIME FOR BREAKFAST ), stock up on healthy snacks. "The key to healthy eating is planning ahead. Have some almonds in your car for example .
watch out for the machine
they're high in fat and calories, a handful of peanuts from the vending machine or the donute is never a good idea , Just walk past the damn machine ."
Don't rely on bars
Granola and breakfast bars often serve as quick on-the-go meals. Easy and comfortable right ? , but many of them have as many calories as dessert! "Most commercial granola bars are basically oatmeal cookies in disguise, with a lot more sugar than you need,"
Don't skip it
Even if you wake up feeling full from the night's dinner, try to get your body a little something in the a.m. Keep this in mind :, you haven't had any nourishment since you went to bed. Skipping meals can cause your metabolism to slow down, So even if yesterdays dinner still makes you full . Eat a little something til you get your hunger back.
Waters is the king
ALWAYS drink 1 glass before you eat your breakfast . That will help you take away the extra hunger and make you eat less .
Todays breakfast :
Brownrice ricecake , avocado , celleri/apple/strawberry salad with some peanutbutter , 1 protein super green pancake.
Happy Valentines day ! I wish everyone a good day and that you can spend it with people you love and appreciate in your life . Tell them why you are happy to have them in your life. I don't have a special person in my life to share this morning with . But I am happy for having myself and what I have done in my life . That I have a whole body that I can do all these amazing things with. I am happy that I have the opportunities to work on my goals , I am happy to wake up in a country I dreamed about when I was little and love to live in . But the thing that beats everything is to have dance in my life .
Can not imagine that I was so close to give up because people around me told me I am a good dancer but should have it as a job . Dance is such a unsure business to work in . Its hard to get much money in that business . WHO CARES ABOUT MONEY ! when you can wake up and feel happy that you are going to work and to what you love . Would you rather go to a work you hate and makes you miserable , just to get that extra numbers on your bank account . I agree that life is easier when you have money , but it doesn't make you happier . It only makes you fake happy . I want to be happy with things in my life that makes me smile in the morning and jump of the bed .
So instead of spending a lot of money on valentines . I think you should do a gesture to the ones you love in your life or do something today that you love for showing yourself love . This day is about showing appreciates to someone or to yourself . Not about how much chocolate heart and roses you can buy .
I remembera Valentine's Dayextra much .It was when I was in the second year inhigh school.Aguy friendturned out to likeme a little morethan a friend.When I came homefrom mydance lessons in Icecoldandfrozen Vasteras .I saw that Ihad receiveda red envelopein the mailbox.I was surprisedbecause Inever used toget letters.Especiallynone thatwerehandwrittenon the front.Nathaliefust.itwasjustmy nameon the envelopesothe person hasbeen walking in the snow toleaveit inmy mailbox.When I openedit , it fellout roseleavesand in it , it was a handwritten letter.Hetold me Iwasa great friendbuthehad discovered thathehadmore emotionthan that.He wrote all the things he liked about me.It was a cleanboost ofpositivity. Even if I hadn't the same feelings for this guy it made me smile . This letter showed me that the most simple letter can make you smile more than any money in the world . Another person have taken time to write this letter with all of these kind words about me . And to give someone/something your time is more worth than any present or money in the world .
So valentines is about spending your time with someone that means a lot for you . It can be your family , boyfriend , friends or just spending time on the things you love to do in your life .
My plans today : I am going to finish up my amazing cup of coffe , shower and then spend hours in a dancestudio . Tonight I am spending my night with my lovely friends I have got to know here in Los Angeles . Good food , vine and a lot of chatting and laughing .
To ends this post I am going to share Kyle Hanagamis last video . This video is all about helping others in needs . Take a look and support this amazing choreographer .
Finally some time to clean my head from all the thoughts that have been running like racer cars in my brain . Just had my coaching phone meeting with Adam Parson . I feel a lot better after that call . Didn't have the best day today . To much thought and worries about the future . Because of all the worries I didn't performed my best danceclass today .
I Think to much . To much thoughts about : where am I in a few months , what is going to happen to me ? what if this happens .. and so on .
After the call with adam I finally find some peace with my thought , that have been driving me crazy all day long . On thing he told me was : When you are in it , no one can touch you . But when you are not , then you are not . Maybe sounds a little bit funny the way I write it . But I know exactly what he means . When I stop thinking about what is wrong and instead just let my body feel the movement and the happiness I get from dancing , Then its magical .
This made me think about one special moment that I had at my last year in Carlforsska Gymnasiet . The show all of the graduated students did . I was dancing in a ´choreography and I had to do a very simple move . We can call it " smell the laundry " . The scene was in a laundry room and I had to pretend that I was smelling my clean laundry , and make the audience feel the same experience and feeling . My first thought : really ? how can I make the audience feel like they are smelling a clean towel when I only do a simple move with my hands up to my noise . The first rehearsel I was thinking : this is silly
My thought were stoping my body instead of helping it . The movement just went to a robot move . No feelings at all . But when it was time for the performance I just let all the thought letting go . I just did it and I really felt the smell of clean laundry . I did it because I accepted my body to feel that feeling .
My teacher came up to me after and said : You are magical , I felt the fresh smell of clean laundry just by looking at you a.
So what have I learned from that ? I didn't understand it till after my talk with adam today . I just need to let my body do and feel what it wants to feel . Not force it and think about what is wrong .
So todays note : let your body feel and not think
Enough with the deep talk .
How does it go with the 30 days body challenge . We are now at day 7 . That means
Runyon canyon 30-40 min ,80 squats , 80 side lounges , 80 hip raises , 90 sec outturn plank , 16 push up, 16 dips , 90 sec mountain climbers , 90 sec boxing , 1 min 45 sec plank , 1 min 45 sec side plank right side , 1 min 45 sec side plank left side , 1 min 45 sec moving plank .
Tomorroow it is time for some rest for our legs . So I am just doing a morninghike in the beautiful California sun and heat that have finally come back after the winter . Already got my freckels are staring to pop up on my face . Love it ! not the freckels but the sun .
And it is valentines day tomorrow . No plans from my side . Just spending some hours on my biggest love in my life : `DANCE !
I cant say I am a big fan of all the proteinbars you see in the nutrition shop , at the gyms or in the supermarket. Most of them are loaded with suger and other things that are not the best for your health . But sometimes when I have danceclasses in 4 hours , with no break between , I need something more than just a apple to not eat my own muscels. I have then bought one of these sugery bars and get to high on the suger ( My body is not used to get a lot of suger so when it gets it , everything goes crazy in my body ) and can feel sick later at night . Swollen stomach and tired . Finally I found a proteinbar that I can eat. This bar is low in suger and don't have any gluten , soy , low on sodium and have b-complex vitamins in it .
I found this amazing bar when me and my roommate was in the nutrition shop Capitol Care ( santa monica blvd ) . We also had the opportunities to try it in the store , before I decided to bought it . It was a sweet girl who offered samples . She asked if I compete in bikini . Take that as a compliment . Actually I got many compliments about my body shape yesterday . When I went into the bank a guy directly said : You are a dancer right ?
I asked how he could have known that .
He said : I can recognize a dance body and you have a really good posture .
Maybe I am in quit good shape . But I know I can get better, so just keep going .
Back to the bars I want to recommend to you .
The bars come from the company Advanced Athletics ( www.advancedathletics.com ). The products is formulated by athletes so they know what you need to have in a meal between training sessions or danceclasses when your energy is starting to run low .
The Advanced Athletics High Performance Protein Bar is Sports Nutrition in its PUREST Form. They use only the absolute best and natural organic ingredients
The bars Promote: Energy & Stamina Heightened Mental Alertness Anabolic Environment for building strong competitive muscle with all the essential amino acid building blocks for muscle cell repair & regeneration. Recovery from its impressive immuno-supportive nutrient profile, andcomplete amino-acid profile. Breakdown of Body Fat (Lipolysis)
What they leave out in the bars :
NO GLUTEN ,
NO SOY
NO GRAINS
NO PEANUTS
NO CORN
NO ARTIFICIAL SWEETENERS
NO ARTIFICIAL PRESERVATIVES
You can get the bars in 2 flavors : Pumpkin and chocolate.
What do I think : I think I made it pretty clear what I think about this brand and the companies product . I love them . I don't am a suger person . Hate when the things I eat taste to much suger . So I really love that these bars don't . So these bars get a 10 of a 10 . No more suger bars with soy or hormones in it . You can order this bars at http://advancedathletics.com/protein-bar/buy-now/
Yesterday was a really fun dance day . That's because I took a class with Adam Parson at Edge Performing arts . Adam Parsons classes are always fun even if you fuck up pretty much the whole choreography . Actually I never have a sad face when his classes are done . I only have the motivation to keep going and work at the things I didn't do quit right .
Before I went to bed yesterday . I looked on dance clip on youtube and planed the next step in my dietplan . By the way , I think some of you got it wrong . I don't do any hardcore diet to lose weight .
I just change by dietplan to see what I can do to get out more of my dance classes and get more energy trough the day .
Today :
1 morning hike in Runyon Canyon and day 6 on the 30 days body challenge . Day 6 means - 75 squats , 75 side lounges on each leg , 75 hip raises on ball , 90 sec outturn plank on the ball .
14 push ups , 14 dips ( did it on the balance ball today ), 90 sec triceps push in on the ball , 90 sec boxing
90 sec plank , 180 sec side bicycle ( 90 sec on each leg , 45 sec back and 45 sec forward ) , 90 sec moving plank .
Today I went hardcore and had my weight vest on = 4 pounds more on my body
Todays plan :
1-2.30 jazz with Melissa Miles EDGE
4.00-5.30 jazz funk with nico oconnor EDGE
Then I need to go to the bank and 1 vitamin store . Need som stuff for my new diet plan . If you feel like you need help with your dietplan to get more energy , lose weight , get ready for beach 2014 . Mail me : [email protected]
What is a good postworkout snack ? . Here is a few exemple what you can snack on
Sunbutter and dates
-Dates are high in potassium, helps to flush out any
excess salt and water weight .You get the protein from the Sunbutter
peanut banana smoothie
make a banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon. it's protein-packed, it provides long-lasting energy, and the cinnamon helps to control blood sugar so you don't crash after your workout. You can also add in a handful of kale or spinach to add some minerals."
peanut butter and apple :
This post-workout snack delivers nutrients and protein. You get the sweet and the salt that can take you away from the thought of eating something sweet that is unhealthy for you . And like I said before . Peanut butter is a good source of protein and good fat.
sweet potato
packed with vitamins and nutrients, including vitamins B6, C, D, iron, magnesium, and potassium. A medium sweet potato is just about 100 calories, with 0g fat, 24g carbs, 4g fiber, and 2g protein. The carbs are great for your glycogen stores (stored carbs) , eat your potato with a good source of lean protein like a piece of grilled chicken , to make your post workout complete .
Almonds
Easy snack to have on the way . You can keep them in my car and they don't melt or between dance classes ; the protein helps your muscle recovery too. In about one serving (22 almonds), you get 160 calories, 6g carbs, 6g protein, and about 3g fiber."
Greekyoghurt :
has just the right amount of digestible protein to help restore and repair your muscles right after a workout." Add some berries to boost your body with vitamins.
The interview with Bradley Boleman was a succees . So many new readers that I hope continue to read my blog . I also decided to do more interviews . I have 2 on their way . So keep your eyes open .
Today I did my morning hike as I always do to wake up . Today I hikes with one of my biggest inspirations in the training /fitness and health industry . Her name is Tanja Djelevic . She is a Swedish trainer that have been living in usa for 16 years. Had some motivation talk with her . So nice to talk with someone who have done the things I want . What do I want ? I want to be able to live here . Work and dance all my life . To have a home here that I really can relax in it and call my own home . Cant remember I lived somewhere I really felt like it was my home . So thanks to Tanja for taking her time and had this motivating talk with me a Tuesday morning .
After that it was time to take up the body challenge I am doing with my roommate .
Todays workout ( 30 days body challenge ):
70 squats , ´70 side lounges , 70 hip raises on ball , inner thighs squeeze 1 min 15 sec
12 pushups ,12 dips , 1 min plank triceps push in on a ball , 1 min boxing , 1 min 15 sec plank , 1 min 15 sec (on each side )side plank , 1 min 15 sec moving plank .
Hope you also notice some difference , because I have start to do . I see my leg muscles showing again and my ass getting the extra lift. Remember to take before and after pics . Or I call them " goodbye and hello" pics .
Now :
I am doing my homework that I got from Adam Parson ( dance coach ) . I need to write down what I think is good about myself . First I thought it was a easy homework . But its harder than you think . I have a hard time to take compliment from other persons . So it even harder when you need to tell yourself that you are good and give yourself compliments. This will take some time for sure.
My first day in a new chapter . Sounds like it is the day after new years . Today I start my journey with Adam Parson as coach . I had my first phone coaching call at 8.30 . I would lie if I wasn't nervous . I never been so nervous about a phone call . Nothing to be nervous about , but I was .
Me and Adam talked in 30 minutes . The longest conversation I have had in English trough the phone . After 5 minutes I started to relax . Because I know Adam is going to help me in the best kind of way . Todays subject was : ME
I don't really like to talk about myself. But I think that is just what I need to become a better dancer . I cant be the little sweet shy Swedish girl anymore . I need to step it up and don't think and act like : its wrong to show that you are good .
If I wasn't good I wouldn't be here. I wouldn't have Adam as a coach. Time to let all the shy and insecurity go away .
I got some new homework from Adam . Time to go deep into my dance and become that dancer I know I can be . So confusing to be so sure but still have a lot of insecurity .
Now its time to me to go to Edge performing arts and dance for 3 hours and after that something special is on the schedule . I will tell you all about it . But for now . I really need to run to danceclass .
You met a lot of interesting people in Los Angeles . I think I met more people with the same drive to make there dreams comes true , here in Los Angeles . 1 Person that I have met is a guy named Bradley Boleman . He is working hard to become an artist / dancer . You can really see that he his putting in his soul to everything he do . I decided to do a little interview about Bradley . Because I know he can inspire a lot of people and give them motivation in ups and downs . So lets start the whole interview with : who is Bradley Boleman
My name is Bradley Boleman. I'm 20 and I was born in the state of Wyoming. I grew up in duluth Minnesota from age 5-18 and than I moved out to LA California when I turned 19 right after highschool. Dance is my passion. It all started with my mom putting me in gymnastics when I was three, she knew I was a performer, as I would always perform for everyone whether it be dancing lip syncing or acting. I did other sports as well such as hockey, baseball, and soccer. I lived in Rawlins Wyoming until I was 5 years old.
We moved to Cloquet Minnesota and my mother put me in dance when I was 7 at a local studio at Beckys Dance studio. I fell in love with dance immediately! I still continued with other sports and finally at age 9 I decided to compete with dance and i transfered to Dance Escape Dance studios ran by my favorite dance teacher Jen Anderson Clarke who pushed me to where i am today.
I quit for two years when I was 10-11 because I was picked on and called gay for being a male dancer. At the time I let people influence me on what I did so I played hockey and other sports which I liked but didn't love like dance.
At age 12 I got back into dance because I was very sad without it. I did competition dancing with dance escape since I was 9 minus those two years until I was 18. At age 14 i started chereographing my own solos and dances with the help of jen clarke. eventually dance escape turned into dreamdance Academy being a new owner.
I really didn't take dance too seriously until my junior year of highschool where i was presented with the oppurtunity to do college while in highschool. I dance for two years (age 16-18 junior and senior year) at the university of minnesota duluth dance department being taught by the amazing Lila white who teaches for Minnesota ballet located in duluth. She really opened my eyes to ballet and the dance world all together making me look at the history of dance. She pushed my technical level up a notch from my competition dancing.
I also took part in the university's dance clubs barebones and attitude being a chereographer for multiple pieces in the shows for two years. I also chereographed and performed in multiple local shows around duluth including plays, operas, parades, events, and dance shows! I also did high school cheerleading for 2 years and all star cheerleading for 2 years which really helped my dancing.
At the age of 19 after years of competition and convention dancing I moved to LA to pursue a career in dance. The first year out here I just took a few classes during the fall and early winter. I almost quit dancing as I felt like I was getting no where. Finally my friend saved me and got me a free gig to perform in. I got to be in carnival twice performing with Raspberry Jams! Once in January of 2013 (which the piece was about honoring gene Kelly) and the second time was in march.(which was about a bad audition) I also danced in LAVC (la vally community college) modern dance production i was in two pieces.
it really opened my mind too modern dancing. i auditioned for the Edge performing arts center scholarship program in summer 2013 and got it. and now i am dancing here and its been an amazing journery! the teachers are amazing! i love them all to death! they all offer great insight and advice about dance! they really are amazing!
Tell us what you think is the most challenging part to pursue a dance career. Are there things that you must choose away from your life to succeed as a dancer ?
The most challenging part about being a dancer for a career is for me taking other people's cherography and making it your own without changing the moves and learning how to stand out in audition by making choices while you dance that are amazing. I think the only thing you really give up at the beginning of your dance career is money. You have to start from the bottom and work your way up. So not being paid right away can be frustrating but you have to stay motivated!
But life isn't always about money so really you give up nothing! If dancing is your dream like it is mine well than you get to live your dream everyday!
If you could choose one dream job as a dancer , what would it be?
I have so many dreams! i want to do everything dance wise! broadway, tv, movies, company work, music videos, tours, commercial, acting, and even ballet! my ultimate dream is to be a chereographer. I would love to chereograph in movies and t.v. Shows and I would also love to become a dance teacher as well. Being a creative director is also in my dreams right now as well as starting my own company and owning my own studio.
What are your goals now ,with the dance and how will you get there?
My goals with dance right now are - tone my abs - get better flexibility - learn to have great control of every part of my body - and to be able to make clear precise decisions while dancing
I will practice and do everything in my nature to achieve these goals by trying hard in class. Working on corrections given by teacher, going to the gym, and stretching nightly.
What do you think about a dancer's health? Should a dancer have someone helping them with their diet and training outside the dancestudio ?
I think a dancers health is very important. You need to know your body. Being healthy gives your body the nutrients and minerals your body needs do the moves of every dance style if you aren't healthy your dancing will suffer from it no question about this. I think getting help on your diet is a bad idea. Getting help on a life style change though is the way to go. I don't believe in diets as they are a period of time where you change how you eat. I believe a life style change is needed to have a healthy diet!
Are you healthy ? How do you stay in shape to be able to work as a dancer ?
I am healthy! I continue to strive to change my lifestyle to eat healthier , take dance classes as much as possible, and do as much physical activity as possible! I stay in shape by making healthy choices!
If you have a TOUGH day, how do you think to motivate yourself to keep working toward your goals ?
When I have a tough day I realize that it's just a bad day not a bad life. You are not going to be killing class or auditions, or shows all the time. All you can do is do your best and that's all you can really ask for and just remember to stay motivated by not just doing things that are related to dance do other activities like running on the beach, hiking, swimming, and friends always help get thru a tough day!
Is there anything you would change about you that could improve you as a dancer.
I would change nothing! I am the way I am! I can improve anything I want to if I put my mind to it! Just believe in yourself and things will workout for the best!
What's your best advice to anyone who wants to pursue a dance career.
Believe in yourself even if no one else's does. And always laugh! life's too short not to have fun!
Get healthy with nutrition and not drugs . I have always being against drugs . All kind of pills that the doctors will tell you is good for you .
Doctor : this will take the pain away !
But the question is ; for how long ?
Maybe it will take the pain away for a while . But in a couple of hours you are going to complain about the pain again . Take another pill and you will be sooner or later be addictive to eat . Just like the drugs companies want . Because if you do get healthier , they will not sell and earn money on it . So why would they want you to get better when they can get a lot of money from your pocket because you don't feel like you can live without it .
1 pill will help you with 1 problem . Just 1 problem in your whole body . When you go to the doctor you often have more than 1 problem that its bothering your body . So why take pills and drugs that only will help you with one symptoms .
Good nutrition with vitamins will help you a lot more . vitamins are multifunctional . For example vitamin c is good for
Helpsthe immune systemis functioning normally Protects cellsagainst oxidative stress Reducesfatigue and exhaustion Increases iron absorption Contributes to normalenergy metabolism Contributes to normalcollagen formationincludingaffects the skin
Good nutrition will help you with a lot more than jus a pill that also is a lot of toxic and take more energy from your body to just take up the "good" from the pill.
So why take a pill that helps you with one pill and also will take your money in your pocket because you will be addicted to you . instead of save money and eat good food that are not destroyed by toxic and have a lot of vitamins and minerals that will boost your body and give you energy for the whole day and your whole life .
Your body has an amazing ability to heal itself . The only thing you need to do its to give it the right tools . So your only responsibility is to boost your body's own healing mechanism , by choosing the right nutrition .
Lifestyles diseases is the worst kind of diseases . To much food , to much drugs , to much toxic and also to little physical activity is the worst thing you can do to yourself .
I know a lot of people thinks it so expensive to eat and live healthy . But if you really thinking about it , it's actually not . It may seems like that when you see the prices on the organic foods at the stores . But if you look at it in the long term its much cheaper to give your body the best nutrition than have you eating a lot of pills or laying on the surgery table because you haven't treated your body the best .
So you choose if you want to spend money on healthy good and amazing food now . Or if you want to spend the money on pills and maybe surgery in the end that you shouldn't pay for in the first place .
The best food ever is the basic . 51 % of your diet should be raw food and plant based .
Me and my roomie started a 30 days workour challenge 3 days ago. But instead of just doing a 30 days squat challenge that have become so popular . I decided to do a 30 day whole body challenge . Why just get awesome legs when you can have an gorgeous body . Think you should join us , Take before pics and after 30 days you take a new photo . Send it to me and I will post it on instagram and also here . Send it to [email protected]
Insecurity loves the spotlight . When you standing in front of thousands of people or just looking in the mirror , that's when the insecurity creeps in . Insecurity is my biggest holdback and barrier . Insecurity is the diva who does everything to be in the center of attention . Once the insecurity creeps out and get a hook on you , she can be hard to shake of . But its not impossible to get free from it . Because you can do anything you want , just if you are willing to work for it . Work so hard that the insecurity let you be free.
If we all are honest to our self . I am pretty sure that I am not the only one that can confess that insecurity ruled my life for a long time . And that forced me into an unhealthy road. At first I didn't do anything about it . I thought I couldn't dominant the insecurity that creeps up in my body when I tried to do anything or danced in front of the mirror . My insecurity told me that I didn't liked what I saw in the mirror . First I believed it. The insecurity also told me that people around me didn't think I was anyone or someone who can succeed . All I was thinking about was to make everyone around me proud and happy.
When your goals is to have a job that is to create beautiful images , its pretty hard to not view yourself from someone else's eyes . And if you have the insecurity on your shoulders that are making you scared of what others may think of you , it can be hard to have that job . To have the thought that you never will be good enough as an eco in your back head every time you try to create something .
After having company with the insecurity in years and month . I finally turned my back and closed my eyes . Of course I had a few people helping me with it . One person in Sweden who I don't have contact with anymore because he thought I need to fix that insecurity problem instead of running away from it and keep boxing in a wall made of stone and only get hurt . I also go help from a person in los angeles , who is now my coach . He saw the little insecurity devil on my shoulder at his dance class and made me believe in myself and be proud of that I am good in what I am doing . Not to hide my talent .
I have learnt that its never too late to make peace with miss insecurity and accept that she will be sitting on my shoulder sometimes , but I will not let her take over my life. If you take away all the negative side with being insecurity it also have some good sides . Insecure People are often kind at heart in relationships. Trying to satisfied the expectations of others can be a positive thing , if its not take a to big part of your life so you will forget to please yourself. If we only give and give , then our inner beliefs fades away underneath that noisy insecurity in your back head.
So how do I get ride of the insecurity ? lets go back to basic and keep your focus on being authentic without fear. committing to being best doesn't have to be a big and dramatic gesture . practice is an progress over time and you become better ,little , by little . You don't have to be best right away . Don't bit yourself down because you didn't made it the first or the second time . keep going and don't let the insecurity take a bigger place in your life than it should .
When it comes to being unhealthy , its not the biggest enemy a bad diet . Its actually having bad thought about yourself that is the biggest enemy . So my optimal tip to be a healthy person is to clear your mind from all the toxic and excuses ,why you not can make your dreams come true. You lose so much personal power by looking outside yourself and measuring your´beauty , worth and value on what other people may think of you.
To be your best you need to make peace with your insecurity . Sometimes you maybe need some help from a friend or you need to find it by yourself. Miss insecurity will always have a little place in your life . You just need to decide how much and how its going to affect you .
Every human have a miss or a mister insecurity in them . From super models , dancers , till world leaders to the girl in the mirror. We all need to turn down the volume of miss or mister insecurity voice . Let your confidents take a bigger place
I know I maybe are a little bit late with this . I should have post this post in January when the new years was here .But here it comes anyway . I am going to tell you about the 6 biggest diet/workout trends in 2014 .
First out
1. Aerial Fitness: Aerial fitness classes have been taking off for a while in the usa now, and they will still be a huge trend for 2014— AntiGravity Fitness, which is loved by celebs like Gwyneth Paltrow and has been used on tour by Mariah Carey, Britney Spears and Pink. You can see that pink is using it a lot at her peformens .
Antigravity Fitness strengthens the core and increases flexibility . Another celeb that is in love with this trend is Reese Witherspoon
Trend 2 :Trampoline Workouts: Trampolines are not just a kid thing anymore,. Trampoline workouts are becoming more popular , intense way to exercise, especially indoor trampoline parks like Sky Zone. Trampolines workout combines calisthenics, strength building aerobics and core exercises. Trainers as Tracy Anderson is using trampoline workout . So lets me kids again and burn som calories at the same time
Trend 3 Flywheel: We all have tried indoor cycling and know how good it is and it will still be a trend in 2014. This is still one of the biggest fitness fads loved by celebrities like Jessica Alba, Sofía Vergara, Emmy Rossum and Katrina Bowden. Flywheel is a combination of weights, cardio ,energizing music .
Trend 4. The 22-Day Vegan Challenge: Who has not read about jay-z and beyonces weight loss with a vegan diet plan ?.The 22 Days Challenge that Jay-Z and Beyoncé started at the beginning of December became a huge trend at the end of 2013 and will definitely continue this year . A lot of magazines have write about their weightloss when they showed up their amazing " new" bodies at the grammy awards.
The vegan challenge was developed by exercise physiologist Marco Borges, and the whole idea is that it takes 21 days to make or break a habit. Once you've reached the 22nd day, you've had a breakthrough. Beyoncé and Jay-Z have been inspiring others to take the vegan journey with them by posting delicious pics of all-vegan meals on Instagram.
Trend 5. DIY Juicing: skip the pre-packaged juices, celebs have been doing things the old-fashioned way recently and relying on blenders to make juices and smoothies in their own kitchen. Celebs like Miranda Kerr, Gwyneth Paltrow, Nicole Richie and Oprah Winfrey love at-home juicing because it's the freshest way to get a morning juice fix. And its a great way to get all the vitamins and fibers your body needs .
Trend 6. Barre Workouts: Ballet-based workouts. Jessica Albaloves Flybarre, Flybarre is a full body workout that is specifically designed to sculpt, lengthen and tone.
Another celeb-loved barre workout is The Booty Barre, with fans like Zooey Deschanel and Natalie Portman. This fitness method was developed by celebrity fitness expert Tracey Mallett, and celebs love the combination of dance, Pilates and yoga. This will we see a lot in 2014 -
Its time for the first podcast with me and my lovely roomie Martina ( http://makingadancer.wordpress.com/) Actually its pretty hard to do a podcast . Because when I am nervous and don't know what to say , I laugh my ass off . Martina its the same . So our first podcast is a lot of laughing and funny story's about us and our funny roomie that is going to leave us in a few weeks . We are living with a rockstar and we come along very well with him. He makes us laugh almost every day . We are going to miss him so bad !
I always forget what I start talking about and talks about something else . So back to the subject! Its difficult to start a podcast . What should you talk about in the first clip . If you have questions to answer from someone else is so much easier. So our first podcast is just us improvising and tell you guys about funny little story's and we also talks about for example that we are list freaks . After this first podcast we want you to ask us questions . Maybe it will be less laughing and more serious talk.
And if someone know any good program to record a podcast in . Please tell us by comment on this post . We used my videofyme account this time . Its absolutely not the best record program . So please tell us about any good program you know about that could me awesome to do a podcast with . Here it the first podcast from us :
Maybe its time to start write in English . I have had so many complains about the translator on my blog .
It doesn't translate quit as it should . But I cant really blame the translator because my English grammar is not the best either . So you have to be nice to me . Because I know that my writing skills are not the best . A blog is maybe not the best place to start practice your English writing skills on , because a lot of people can see it and get all : ah you suck at English !
But you already complains on my translator . So I can handle some complains about my awful writing skills in English . So today is the they I try to do my best in having a blog all written in English .
Martina citat : Its dosent matter if you do som gramma wrongs or spell like a cow in English . Because you spell wrogin when you write in Swedish to . Its less embarresing if you do it English than Swedish .
Nathalie : so true ! lol
So what happens every morning when I wake up. I got that question 3-4 times . Its pretty funny how interesting people think it is to know what I do right after I open my eyes . I guess you want know how I prepare myself for the day ? What I do before my morning workouts , what I eat for breakfast . But I am actually going to tell you what I do exactly when I open my eyes .
For a few days ago I would say I throw myself over my phone to check my instagram , facebook and all that "important" social media stuff .
.
But when I start having Adam Parson as my coach. I start rubbing a ..... stone for 20 seconds ! Yep that's right . I have a stone that I got from my coach . Its a mental thing . The stone have a pattern in it . Its a spiral pattern . Everyday when I wake up I circle my thumb in the pattern and thinking about
What can I do today to get a little bit closer to my goals .
think happy thought ( just like peter pan when he show the kids how they can fly with help from their thoughts .
( visit my instagram : nathaliefust to see the stone )
This mental stone thing, will make me think positive and see all the possibilities I have in my life .
I really believe in that you can change your life by learning how to give yourself a happy/positive boost by using your mind . Its like when you get sick . If you think your sick you will drown in negative thoughts and not getting any better . But if you telling yourself that you getting better you boost yourself with positive energy, so you get strong again .
That's is what I do right after when I open my eyes .
The second thing is to check all the social media . I know ! its terrible to be addicted to all that stuff . But I want to see all your comments on my blog , instagram and so on . That can actually give you a positive boost to . To see all the ones that believes in you. And lets not forget the important mornings coffe before giving my body and mind energy from my mornings workouts .
And just to give you a " to do list " note : remember to ask question to me and martina . We are doing our first podcast this evening . Ask , listen , laugh with us or at us.
Laddar för fullt . I morgon startar det på riktigt . Lägger all focus nu . Bara en sak I sikte ! Och dom som försvinner för att jag blir för fokuserad ( enligt dom ) är tyvärr inte mina riktiga vänner . Jag har fått frågor varför jag inte umgås med min syster all tid jag har från morgon till kväll , när hon hälsar på I Los angels . För det första så vet min syster att jag spenderar mer än gärna så mycket tid med henne som möjligt . Hon vet också hur grymt mycket dansen betyder för mig och hur mycket arbete jag lägger ner på det . Så hon accepterar att jag vill dansa och sedan ta en middag med henne medans hon äventyrar på egen hand med sin sambo och hans brorsa . Jag har bjudit in henne till min älskade värld . Tog med henne på en dansklass på Edge med min favorit lärare och nu även min coachs danslektion .
Människor som inte förstår sig på er för att ni jobbar stenhårt för era drömmar , är de människor som inte vågar lägga ner de arbete på sina egna drömmar . Därför förstår dom sig inte på dig som verkligen skulle ge allt och lite till . Det är de människor som förstår sig på dig och ditt hårda arbete som är värda att ha I sitt liv . Precis som min familj I Sverige .
Så svaret på kommentaren varför jag inte skippar danslektion och umgås konstant med min syster . Det är för att jag vet att hon vet att jag kämpar hårt för mina drömmar .
Just nu
Skriver jag upp min budget för detta halvår I Los angeles .
Skriver upp hur mitt schema kommer se ut och vart jag kommer träffa Adam , samt vilka extra klasser vid sidan av det jag ska ta .
Förbereder mig mentalt för morgon dagen .
Sam försöker hitta på lite nyheter till bloggen som kan göra den mer lockande för er läsare och nya läsare .
Några förslag ? Jag och min roommate funderar faktiskt på att starta en podcast . Vi kommer inte starta en och bli som alla andra sverige vs la girls podcast som endast pratar om partylivet , dejta killer osv. Detta kommer vara en rolig , lättsam , seriös och inspirerande podcast . Ni hittar min roomates blog här : http://makingadancer.wordpress.com/
Riktigt klyfitg tjej som har talang med en penna I hand , En riktigt bra skribent med andra ord .
Idag börjar slitet ! Idag börjar jag jobba med Adam Parson och kan knappt bärga mig . Tänkte berätta lite mer om vad hans och mitt program kommer gå ut på och hur det ser ut , senare ikväll . Eller det blir som sagt tidig morgon för mina svenska läsare .
Gårdagen :
Började med en sen frukost på Veggie Grill I sällskap av min syster , hennes sambo och hans brorsa . Måste bara bara tilläga en sak innan jag fortsätter berätta om dagen . JAG ÄLSKAR VEGGIE GRILL !
Så nu har vi fått det överstökat .
Resten av dagen satt jag I en frissör stol . Jag går alltid till samma frisör här I Los angeles . Salongen heter Vered salon ( http://www.veredsalon.com/ ´) Jag satt I ca 5 timmar . Tur att alla frisörer där är så underbara och pratglada . Denna frisörsalong ger riktigt bra service . Fick sitta I mitt lilla privat rum medans Top Celebrity stylist Vered Valensi tog hand om mitt förstöra hår och gjorde ett enastående jobb . Som ni kan se på före och efter bilderna här :
Från detta :
Till detta :
Jag tycker håret är väldigt viktigt ! Jag gillar att förändringar vilket resulterar I mycket slitage på håret . Färga hit och färga dit . Jag är en sådan person som hellre spenderar pengar på håret än kläder .
Snart kommer även en intervju från min kära vän Kelli som är min räddare I nöden på Vered salon .
Om du söker en grym frisör I Los angeles så ring Vered salon 8539 Sunset Blvd #17, West Hollywood, CA 90069, USA +1 323-655-3030
Nu till denna dag !
Började med att ta med Martina I monster backen I Runyon Canyon . Det var hennes första gång I stora backen . Riktigt imponerad av en som inte tränat på ett tag att ta sig upp utan ett ända klagomål . Visst behövde hon ta " jag måste ta kort , fast egentligen måste jag andas " paus . Men det måste 90 % av alla som går där . tränade som otränade .
Igår så fick jag träffa min syster efter 7 månader ifrån varandra . På ett sätt kändes det som att vi inte hade varit ifrån varandra alls . Kanske för att inget speciellt har hänt I Köping sen jag lämnade sverige . Seriöst något borde ha hänt. Tiden kan ju inte ha stått still ? För mig har det hänt massor på dessa 7 månader . Jobbiga saker men även saker som jag bara kunde drömma om .
Faktum är att jag har faktiskt hållit en sak I skymundan . Jag har ju berättat att jag kom in på AMDA . Men jag har inte berättat att jag tackat nej. Anledningen varför är för att jag fått ett bättre erbjudande. Jag har blivit erbjuden att bli coachad av min favorit lärare I 5 månader . Jag kommer lära mig allt från hur jag ska framhäva mig som dansare , hur jag bokar jobb , få träffa agenturer , få privat lektioner , jobba med a -list dansare . Att ens få denna möjlighet betyder mycket . Var jätte glad att jag kom in på AMDA . Men den skolan är inte gratis . Skulle få skulder som jag knappt vill se med mina ögon . Samt att jag vet att adam kan ge mig det jag behöver . Så under 5 månaderns tid kommer jag jobba stenhårt med Adam Parson som coach . Samtidigt som jag jobbar hart på min dans så kommer jag läsa nutrition på SMC .
Blev mer än glad när jag såg denna nyhet på internet . Äntligen har ett märke ( ett av mina älsklings märken inom tränings kläder ) som Under Armour fått upp ögonen för en ballerina . Dom inser att balett är lika mycket en idrott som fotboll . Grattis till Misty Copeland .
Balettdansare Misty Copeland är en hardcore världsklass ballerina , hela hennes liv i grunden en kontinuerlig träning . Kanske det är därför hon har nyligen blivit ett ansikte för market Under Armour .
Även om detta kan verka som ett avsteg från den helt vanliga MO ( Under Armour athletare som alpine skidåkaren Lindsey Vonn , fotbollsspelare Cam Newton , och UFC fighter Georges St- Pierre , bland andra) , det är en del av företagets kampanj för att ändra synen på modern sport .
Misty förändra världens syn på vad det innebär att vara en världsklass ballerina . Hon kommer med en modern atletiska till en mycket traditionell konstform och tänjer på gränserna för definitionen av ordet athlet
Under Copelands lanseringen av UA : s senaste produkt , SpeedForm Apollo löparsko , för att tala om kondition, balett , och vidga gränserna för att vara en idrottsman .
Här kommer lite frågor som ställdes till ballerinan
Vad är ett typiskt träningsdag ut för dig ? Misty Copeland ( MC ) : Min karriär är ett träningspass , så balett klass är en och en halv timme lång , varje dag . Sen har jag i repetitionerna I sju timmar . Det sätt balett är strukturerad riktar det sig åt varenda muskel i kroppen . Det är en kombination av stretching, stärkande träning och tillsammans med konstnärskap . Detta gör det till en full body mind- själ träning .
Har du en favorit total -body träning ? MC : Plankor ! Om jag inte har gjort en planka i ett par veckor , och sedan gör jag en, är hela min kropp öm efteråt .
Hur är det att stå på scen ? MC : Att vara I balettsalen är raka motsatsen till att vara på scen , eftersom du ger allt av dig själv till publiken . Du ger dig själv till en konstform. Du måste ge ditt allt på scenen, det tar på dig känslomässigt och fysiskt , men det är som att dela din själ med publiken .
Berätta om ditt arbete med Under Armour . Varför är det så viktigt för dig ? MC : Jag tycker så mycket om vad jag står för som individ - som är African American , som är kurvig , bara vara annorlunda - är verkligen stöds av Under Armour . Det är så otroligt , eftersom de flesta människor inte tänker på konstnärer som idrottare , men allt om balett är innovativa och om passion , och Under Armour verkligen stödjer detta . Det kunde inte vara ett bättre samarbete .
Vad är det du hoppas folk kommer att se från partnerskapet ? MC : Folk kommer att se bakom kulisserna . De kommer att se processen bakom baletten . När du går till en balett , ser du den färdiga produkten , du ser skönhet , och det verkar enkelt , men något som Under Armour kommer att göra är att sätta den på denna massiva plattform och föra den till idrottare och visa folk exakt vad balett är . Balett är hårt arbete precis som vilken annan idrott . Om inte mer eftersom du bade ska ge dina känslor och din fysiska kraft
Hur har du nått framgång som balettdansös ? Några tips till några balett dansörer som siktar på samma mål. MC : Jag tror att ha en riktigt stark tro på mig själv har hjälpt . De dagar som du känner dig ner på dig själv och din kropp gör ont , det är viktigt att komma ihåg att om du inte tror på dig själv , ingen annan kommer heller
