How to eat healthy on a budget

When training alot, and working as a PT you need to eat, and ALOT, to stay energized and healthy. Since i work kind of long hours i have had a bad habit of just going to the nearest superstore to get their daily lunch (for 6-7€). Thats about as cheap as it gets in finland. Only one problem with that, its not nearly enough food for me nor nutritious.

Sitting down contemplating o
n it for a while i figured that i actually doesnt take me THAT much time to make my own food. Especially if i make a big bunch at one time. The tricky part is just to plan a little ahead, what to eat as lunch, snack and dinner. Put it in small bags or cans and bring it to work. The trick is to keep it simple, if eating about the same things every day you dont have to think that much.
Chicken or meat for lunch and dinner.
boiled eggs and a fruit as snack
and wollah!

This is faaaar more cheaper than eating lunch out every day! I experimented the other day and went shopping for a whole week of food, The result was: 62,52 euros for a whole week of breakfast, lunch, snack and dinner,
Since i wanted it to be as nutritious as possible as i did buy more "luxurious" stuff as avocados, nuts and different kinds of protein sources. But even though being those the result was actually really cheap. I get a whole days food for the same amount as one lunch, plus its healthier!

Some tips and tricks for you to think about when you go buying food:

• Plan your meals in before hand so that nothing goes to waste nor do you buy extra stuff that you actually dont need
• Buy frozen veggies and berries, its cheaper, just as nutritious, time saving and doesn't go bad as fast as fresh ones.
• Buy from a bigger superstore, especially meat product are cheaper there
• Buy big packages, you save in the long run

So the conclusion:

Make your own food! It doesn't take that long time, its nutritious and you save some money!

Olympic weight lifting

Last weekend i spent the whole weekend on a olympic weight lifting teacher training course. Olympic lifts has become one of my favourites in the gym and i do them weekly. Meaning different kinds of Cleans and Snatches.

Big lifts like these activate the whole body at the same time as you directly see what your weak spots are. To be able to do lifts like this correctly you need strength, explosivity stability, mobility and coordination throughout your body. Its not a coincidence that top athletes in almost every sport do these moves. You know that when you are able to do these moves easily and correctly that your body is in sync and working properly.

If i take myself for example: Due to these lifts i have had to work A LOT on my mobility in upper spine, ankle and hip. I have found out that my weak areas are shoulder stability and hyperflexibility. Now when weights are increasing i have also noticed how upper body dominant I am. I can easily pull big weights up but my legs don't necessary handle the weight.
Since i haven't done too much explosive training in form of jumps, am i also slow to go under the barbell.


These are all parts that i can work on separately in the gym on the side of these lifts. These are just couple of good exercises that i do regularly to increase my performance:

• Front squat, back squats and deadlift for leg and core strength
• Push presses, handstands, different static holds with weights, scapula pulls and presses for shoulder stability
• Squat jumps, ninja tuck jumps, explosive barbell hip thrusts, bulgarian jump lunges, for explosivity
• Different kind of hollows and planks for core stability
• Mobility for the whole body but with increased focus on my stiff spots.

Good to keep in mind is that these movements are not for beginners and i strongly suggest you take help from a trainer in the beginning, to be able to perform the movement safely. You should also be able to do squats, deadlifts and push presses with a proper form before even thinking about doing these. Rome wasn't built in a day.