Great Outdoor Circuit!


Here’s a great workout you can try next time you’re training outdoors!

1) Shoulder Press 1 min ( work to failure)

2) Caveman Thrusters 6-10 reps 

3) Pull ups max reps 

Do a total of 3-5 sets! It is definitely a rough circuit that will give you awesome results!

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Road back from COVID 19


Both me & Beata got hit SUPER HARD from COVID 19. Almost 3 weeks of mid to high fever. I tested the waters with physical activity a week after I was symptom free- not a good idea at all. My heart rate was off the roof and  stayed out of the gym for more than 5 weeks.

But the past 10 days I’m definitely getting back in the swing of things. Even though I lost ALOT of strength I have already started seeing results. 
But I’m not in a hurry

I talked to my doctor & have made sure to take my time but I am definitely starting to pick up where I left off!

Stay strong and keep banging!

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Summer Energy!

Uncategorized Jun 21, 2021

Thanks is not enough for these amazing ladies! Myself & Dion had another successful Bootcamp that was fool of energy and great results! We had so much grand effort from our clients that it really pushed us to deliver the best training for our clients!

For all you Boot-campers & everyone else that has set & met their goals during the spring; see this only as the beginning Make sure you;

1) Keep up your new routines! Do not slip back into the routines you had to change in the first place

2) Start your morning with physical activity! Yoga, cardio, swimming, running, DO SOMETHING GOOD FOR YOURSELF first thing in the morning The day can’t start out better

3) Have fun and make sure enjoy this great weather Stay outdoors and enjoy your meals, your workouts, your meetings in fresh air and sunshine! Make sure to try some water sports, basketball, golf , tennis! Whatever turns you on make sure you activate yourself outdoors!

Once again to all our Bootcamp warriors- thanks!!...

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Outdoor Bootcamp Bonanza!!


The Dflex Outdoor Bootcamp is a sold out bonanza!! So much great energy and fun!! 
Here’s a little action from last Friday’s workout ‍

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Clear your mind first thing in the morning!

One thing is for sure; if you start the day off surfing the internet most likely slide into some YouTube clips. Next thing you know you have 30-40 minutes to get the kids ready for their day & very little time for yourself to start your day motivated & inspired. 

I sleep with no cell phone in the bedroom. If I wake up, I go into my affirmations & fall easily back to sleep

I straight into my affirmations as soon as I wake up. It takes me 20 minutes. I fill my mind with super positive self talk. This way I am feeling positive & inspired to have a great day. 

Start with 5 minutes uninterrupted positive affirmations like “ I am going to Love myself today” repeat this for 2 minutes uninterrupted. Then try “My kids are going to have an awesome day” than one minute “ Everything is going to be just fine “ 

Choose whatever words or phrases about yourself that are true & that make you feel good. It does wonders

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Online Training with Arla Sweden!!


This is sooooo amazing! Arla Sweden is joining Dflex Fitness for 5 weeks of 35 minutes full body workouts twice a week!

The amazing thing is that I can train the entire Arla staff whether they live in Stockhom, Göthberg, Malmoe or Umeå!!

We stream the workouts live every Tuesday & Thursday & so far the energy has been fantastic ‍

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Jumping rope is one of the absolute best ways to burn calories! You can do it just about anywhere/ you can jump rope in between sets to ignite your metabolism! Other benefits of jumping rope are;

Increased concentration
Improved coordination
Increased body flexibility
Boost mental health
Decreases belly fat
Strengthening your bones
Share with a friend & give it a jump!

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Girl Power!!

Uncategorized May 30, 2021
Nothing like team workLook at my babe & my gorgeous niece @amanda.seisay getting it right Have an awesome Friday y’all


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Standing Abs One


No, it’s not the latest dance move from @tictocdances It’s standing abs for;
1)The front of your stomach
2) The sides of your stomach
I add dynamic movement to burn calories simultaneously either low impact ( no jumping) or high impact ( lots of jumping )
A signature move from my Body Fit classes you can do anytime, anywhere when working out ‍

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Mamma training with Mikaela!!

Uncategorized May 30, 2021

I’ve been training Mikaela Peterson for 3 years now! We met on a training trip I did with Topphälsa mag and we’ve been working out regularly since then!

Mikaela’s training didn’t slow down during the months she was pregnant. We adapted the workouts of course and gave a lot of emphasis on strengthening he glutes, lower back, quads & core upper body. 

The workouts really paid off! Mikaela was fully recovered in just 8 weeks ( Normally 12–16 weeks plus!) I personally haven’t witnessed that fast a recovery. 

This is great news for all of you ladies going into your pregnancies! You can get your body back & get even stronger by 

1.Train weights 

2.Eating clean, well balanced & healthy foods 

3.Practicing your breathing for child birth 

Follow Mikaela’s journey to her strongest body yet after becoming a mother here on the blogg! Happy Sunday 

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