Do you get lower back pain after exercising? Check this out!

Many complain of getting sore lower back after exercising

One thing to keep in mind if this happens is weather your core is doing its work properly? Its your core that stabilizes most movements, and if your core doesn't do its work correctly the stress will show in the lower back.

It doesn't help much to contract your shallow, good looking, six pack. Its your deep core muscles that has to be activated, something that sometimes can be hard to figure out how to do. By watching my not so fancy video you get some good tips and tricks how to contract your deep core muscles and how not to do :)

An easy way to exercise the deep core muscles is to lay on the ground, bend your legs to 90 degree angle and start straightening the legs to the ground WITHOUT the lower back jumping of the flor at any point.

If this goes easy you can easily ad extra challange to the exercsise by adding wight on your legs or in your hands. One of my favourite exercises is this stick exercise. The first goal is just to get the stick behind your feet, if that goes well you can add a plate on the stick too :)

Another favourite is Plank. However the plank is also easily done wrong. Focus on turning your ribs down and turning your hips slightly forward (squeezing your glutes). Then start pulling your elbows to your feet  or knees at the sime time as you pull your feet or knees towards your elbows. Your lowerback should be totally straight without any backextension at all. Sadly Instagram has made it popular to point your ass as much as possible to make the plank look sexy, but by holding the plank like that for a longer time you only stress your lower back in a bad way and doesnt fully engage your deep core muscles!
Try it out and see the differens, i promice you that you will feel the difference :)

3 good ankle and feet stretches and my stretching routine

The ankle and feets are just as important to stetch as the rest fo the body, but many forget them. To be able to run and move correctly you need to take care of your ankle and feets aswell. Poor mobility in these areas can be one cause of knee pain and increases the risk of injury.
Here are 3 different but excellent ankle and feet stretches.

Deep squats is excellent tests for ankle and feet mobility. Try doing an deep squat before and one after the stretches and see if the exercises has helped you :)

I recommend doing every stretch for about 2 minutes

I also explain some about my stretching routine. I almost weekly get the question on how and when to stretch. Its  individual, but here is some short tips:

• Give the muscles some time to recover after training before you stretch. After a hot shower or sauna is idealy.
• Dont do deep stretches before an important strength performance since it decreses strength
• Dynamic light stretches is always good to do before strength training though, so that you are able to do the exercises in correct movement patterns.
• Deep stretching and mobility is good to do on a separate day
• Tools as triggerpoint ball and foamrollers are excellent tools to propperly open up yor body, without risking to overstretch something.

Monday HIT training

I feel like this monday need a extra kick in the but.

A quick Hi-intensity workout works wonderful for that. Just remember to not do these kind of hi intensity workouts too often, nor in hangover ;) Once or twice a week is a good amount! Your cardiovascular system need a good recovery after going all in althoug its is for a short time.

These kind of exercises are also easy to do at home, they dont take much time and are highly effective. I like them cos they are simple, you only have one task, and that is to go all in and push it. Perfect for a moody monday when you need to take your mind of something.

12min AMRAP (as many rounds as possible)

 

Goblet squat 10 (Or jumpsquats)

Stick situps 8

Superman lifts 10

spiderman pushups 8

This kind of workout increases your aerobic level, your muscle endurance and burns calories effectively. Just put a timer for 12min, some good music and GO!

This one you can do at home. If you dont have a kettlebell you can just do deep jump squats instead.
Or then you just join me for the Prformance HI-INT class this evening and let me push you to that extra limit ;)

Squat mobility tip

In order to be able to do squats correctly you really need a good range of motion in all joints trough out your body but mostly, ankle, hip, lower and upper back. ´
Even if you are one of those lucky bastards that has a good range of motion trough out your body, its good to open upp a little by doing activating, dynamic stretches and mobilizing exercises before to really be able to hit the squat in proper form.

This is one of my all time favourites that i always do before hitting the rack:Kettle Bell Deep Squat.

This exercise by itself opens up the ankles and hip at the same time as you can work on straightening up your spine since the weight is infront of you, getting you some counterweight.

Liikuntapäivät

In Finland we are celebrating a sports day aka "Liikuntapäivät" this upcoming sunday (24.10).
Its a special day when everyone have the opportunity to enjoy different sports and exercises for free.

For example all SATS ELIXIA:s has free entry all day and people that arent members get to try out our gyms and group activities.

Many Gyms also has special courses and events, something new and interesting for everyone to try out and learn about. For example my gym, Sats-Eliel, has these interesting courses you can take part in:

• Have problems with your range of motion? Join Luukas mobility super-class, Perhaps you too learns how to go down in a split ;)

• Larn how to run properly by triathlete Eero
• Want to learn more about functional training? Join Tuulis functional training class!
• Want to learn proper squat or deadlift technique? Join my class! (Its already ower booked but i plan to hold extra classes the upcomeing week for those on the waiting list so no worries, you will have the opportunity to join aswell)

For more information about liikuntapäivät visit their facebook site:Liikuntapäivät

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Milk free protein rich snacks

I have many times got the question: What the heck to eat as a protein rich snack if you cant eat quark nor cottage cheese?! 
Face it, its just easy to grab that can of protein packed quark, but sometimes your body craves something else than milk. And somethimes milk doesnt fit your body that well.
It takes some small preparation but it can be done quite simple if you just prepare a little before hand. Here is my tips.

Chia pudding

You can make the pudding in a jar before you go to bed, add the berries in the morning and grab it with you, and your sack is ready to enjoy whenever your in need.

Chocolate and rasberrie puddiing

2,5 table spoons chia seeds

2dl almond milk

cinamon

salt

cacao powder

cacao nibs

rasberries 

Smoothie

Smothies are easy to make, just add your smoothie to a shaker and your ready to go

Super green smoothie

frozen spinach
ginger
½lemon
spirulina
ginseng
hemp protein
water

Vanilla dream

frozen strawberries

almond milk

water

vanilla protein powder

Omelette

make a big bunch in the oven, slice into pieces and grab a few in a jar in the morning.

4eggs

4 eggwhites

soy milk

spinach (i like frozen ready chopped cubes that i heat up in the micro)

onion

cherry tomatoes

paprika

spices by choise, i like: chili, coriander, salt, black pepper

Pancakes

Make your pancakes in the morning and add some frozen berries on top, they will melt perfectly during the day. I prefer to make my pancakes in coconut oil.

Protein pancakes

I sometimes make my own but my lazy side has found a perfect mix from FAST (i use the maple syrup mix).  Just add a milk substitute ( like almond, soy or oatmilk) and some salt and its ready! Ofc there is loads of other good brands of powder mixes that you can buy from a suplement store but FAST is easy to get from almost any bigger superstore in Finland. Also good to keep in mind that these mixtures usually include milk protein (whey).  If you want to keep away from everything including milk you should look after brands that only have rice, egg or some other kind of protein base. To be sure, look for vegan protein pancake mixtures.

My own  protein pancakes

1 whole egg

2 egg whites

1dl vanilla protein powder

1dl almond milk

2 table spoon oats

cardamon

cinnamon

salt

½ apple

chia seeds

coconut flakes

mix the eggs almond milk, oats, cardamon, cinnamon and salt together. cook in coconut oil, directly slice the apple on top before it has gone stiff, sprinkle chia seeds an coconut flakes on. flip it when you can. Enjoy.

Egg white and banana pancakes

1 egg

3 egg whites

mix egg whites and a well done banana in a mixer. Done

Summer rolls

These are fresh and easy to make the evening before. 2-3 is just enough for a small snack. The more salomon, chicken or prawns you add the more protein rich they will get ;) Depending on if i want more or less carbs i sometimes leave out the noodels inside and just pack them full of veggies and meat.