Leg raises are without doubt my go to exercise to keep my core strong & stable! 3 sets of 8-12 repetitions does the trick! 
1) make sure you flex your upper body to maintain balance 

2) lift first with your hips, then with your legs ( so you activate your abs not your hip flexors) 

3) Ask a friend to hold your back ( so you don’t rock or wobble) this makes it easier to do the movement!

Hey everybody! I’ve been friends with Alexandra Pascalidou for ages! She’s an amazing person who has always stood up for change and equality! 

We’ve gotten some absolutely outstanding results using my training methods and here is one of the combinations we’ve done that I’d like to share with you!

Enjoy!

Life most certainly has its seasons. Sadly for myself & my family we’ve lost our Mother Gunilla Mom you are already missed. This is my dedication to you; 

“Good night my love. That’s what you said after you kissed us good night & put us to sleep.
That always made me feel safe. To know that I was loved. That someone’s heart beat for me. That someone sincerely enjoyed taking of me.
You have always been my Queen.Your beautiful smile, your glorious laughter.I have adored you before I could formulate a proper sentence. I was actually convinced we were a married coupleAt the age of 3 I threatened my father the honorable Tinga Seisay after he kissed you ,returning home from leave “If you touch me wef I go kill you “ I told him in creole.
Daddy loved that story. And so do I. Because you were & are the love of my life.
I am so lucky that I had you as my mother. My mentor & most importantly my friend. So I will celebrate my love for you...

One things for sure; flexibility is vital to feeling great! The foam roller is a go to piece of equipment you should implement in your workout routine! 
check out today’s video to get you “Rolling “ in the right direction!

Great news everybody!! I’ve got two new Bootcamps coming up! 

Dflex Summer Bootcamp with Victoria Hoffman start 13/4 Tuesday’s 07.30 & Fridays 07.00 at Hart 54! 

Dflex Outdoor Bootcamp with Dion DuBose start start 19/4 Monday 07.00 & Wednesday 07.00 as well as Monday 07.00 & 12.00!! 

Full Body workouts, nutrition programs & daily motivation! Book your slots on www.Hart54.se!!

Hope the weekend was great! Today ( Sunday ) I’ve been planning out my workouts for next week. Last week myself & Dion ( my training partner & colleague) did very well as the goal was to get our workouts done before work! 
Getting up in time to train 05.00 is tough but with the right planning ( getting to bed early ) I’m feeling confident going into tomorrow mornings session! 

The goal this week is to get our two a days up & running! So our morning workout is strength & our second workout is HIT cardio & flexibility! 

Set some goals for next week! Take it one day at a time and knock them out the park!

I’ve implicated High Intensity Training for years! There are loads of benefits!

1. You continue to burn calories long after you’re done training 

2.Research shows that for adults over 40 it’s more beneficial with shorter high intensity workouts than longer cardiovascular workouts 

3.It builds character! If you get through these tougher cardio workouts it makes everything else you do in your workout regimen look easy!

Give it a go and let me know what you think!!

Once again my lady Beata made the best breakfast ever! This time mashed avocado, tomatoes and pesto on hard bread with a tofu egg white omelette!!

Full of great fats, vitamins and protein! Give it a go tomorrow and let me know what you think!

There are loads of reasons to build your hams ( the back of your thighs) and your glutes ( your bum, booty, tush, heiny etc ) 

1. These exercises build these muscles & when these muscles are sturdy your body feels better. When you feel better you feel good and that’s awesome! 

2. You can relieve knee & back pain from doing these exercises 

3. These exercises change the shape of your booty & hamstrings! They are very efficient and give visible results 

Give it a go & let me know what you think!

Man I’m so excited with the results from our last Bootcamp Increased muscle, flexibility & endurance without OVERTRAINING!!

These results in only 5 WEEKS!! The coolest thing is that it’s improved results with less output- that leads to longevity! 

We’re in the middle of our latest Bootcamp but I’ll let you guys know when we’re ready for our Burst into Summer Camp which will start in April