BODY by PMJ

Moment of truth; 1 kg fat vs 1 kg muscle:

2010-06-03T14:10:00.003-05:00

This picture illustrates why weight training is so important, if your goal is to get fit and fab!
Don't focus too much on what the scale tells you.
You can be really flabby ....OR really FIT... weighing exactly the same !
Building muscle requires an enormous amount of energy from your body, so lifting weights will keep your body burning off fat.

Leg day

2010-02-09T19:40:00.004-06:00

New Cam =)

2010-02-04T14:47:00.005-06:00

Iwill post more pic's from training and my everydaylife now, because with a new camera, I have no good excuses not to...

My other cam is a little to big and advanced to take with me all the time, even tough the pic's are great.. and my old compact camera died, after a couple of years of though useage.

A new Sony (**JOY**) with 10 mpx, 16 gb memory card and HD video function should be able to to the work from now on. =)

I've gotten many requests about training video clips, and I'll see if I can get that done now.

I love taking pictures, and promise to post some.

Low carb.. or is it ??

2010-02-04T14:26:00.004-06:00

Cutting Back on "Bad" Carbs

Ten ways to make low-carb healthy.

Thanks to the popularity of low-carb diets, so many say they are watching the amount of carbohydrates they eat. If you're among them, use these 10 tips so your carb control is healthy and wise!

Bear in mind that there is a huge difference between Cheese Doodles and oatmeal. Both might be categorized as carbs, but their benefits are on opposite ends of the health spectrum. Now it's time to explain what a “bad carb” is.

Here's the simplest answer: white flour, refined sugar, and white rice. More broadly, any food made primarily of a carb that has been processed in such a way as to strip out ingredients that hinder quick and easy cooking. Why are refined carbs a problem? Easy: They digest so quickly that they cause blood sugar surges that lead to weight gain and other health troubles.

Here are some ways to avoid troublesome carbs while still getting the fuel you need for good health. Carb-counting meets common sense, right this way...

1. Tell the waiter to hold the bread. At almost every restaurant, your meal starts with a basket of rolls, breads, and crackers made from white flour. If it's not put on the table, you won't eat any. Or, if you really need something to nibble on, ask if they have whole wheat varieties.

2. At Chinese restaurants, ask for brown rice, and limit how much you eat to one cup. In fact, some Chinese restaurants have started offering to swap a vegetable for the rice in their combo dinners, knowing that many people are on low-carb diets. At home, always cook brown rice instead of white. Brown rice hasn't been processed and still has its high-fiber nutrients.

3. Instead of bread, use eggplant slices to make a delicious sandwich. Broil two thick slices of eggplant until brown, then add mozzarella and tomato, olive oil and basil to one slice, suggests Nicole Glassman, owner of Mindful Health in New York City. Top with the other slice of eggplant and broil again until the cheese melts.

4. Wrap your food in lettuce leaves. Yes, skip the bun, tortillas, and bread slices and instead make a sandwich inside lettuce leaves. One suggestion is going Mexican with a sprinkle of cheddar cheese, salsa, and chicken; Asian with sesame seeds, peanuts, bean sprouts, cut up green beans, and shrimp with a touch of soy sauce; or deli style with turkey, cheese, and mustard.

5. Buy old-fashioned snacks in kidsize bags. Truth is, pretzels, tortilla chips, potato chips, and cookies are mostly bad carbs, made primarily of refined flour, sugar, salt, and/or oil. You want to remove as many of these foods from your daily eating as you can. But if you can't live without them, buy them in small bags--1 ounce is a typical “lunch box” size--and limit yourself to just one bag a day.

6. Break yourself of your old spaghetti habits. Almost everyone loves a big bowl of pasta, topped with a rich tomato sauce. The tomato sauce couldn't be better for you; the spaghetti, however, is pure carbohydrate. While spaghetti is fine to eat every now and then, for those sensitive to carbs or wishing to cut back on their noodle intake, here are some alternatives to the usual spaghetti dinner:

•Here's the easiest choice: Switch to whole wheat pasta. It is denser than traditional pasta, with a firm, al dente texture similar to what you'd get in Italy.
•Grill vegetables such as eggplant, zucchini, bell peppers, and onion and slice them into long, thin pieces. Mix up and pour your spaghetti sauce over the vegetables for a delicious and immensely healthy meal.
•Substitute spaghetti squash for the pasta. Boil or microwave the squash until soft, then scoop out the seeds and pull the strands of squash from the shell with a fork.
•Top with your favorite sauce and a grating of real Parmesan.
•Try healthy whole grains as a replacement for pasta. Spaghetti sauce goes better than you'd expect on brown rice, barley, chickpeas, and such.

7. Cut up 1-ounce portions of cheese and divvy up 1-ounce portions
of nuts into tiny snack bags. Now you have a handy snack at the ready.

8. Eat potatoes boiled with the skin on. And let them cool off. Cold, cooked potatoes have lower GI. The effect of potatoes on blood sugar depends on how the potatoes are prepared. No need to unspud yourself completely! Also, new potatoes tend to have fewer simple carbs than other types of potatoes.

9. Eat lightly of the new low-carb products. Thousands of low-carb products have been introduced, but there are not any guidelines as to what “low carb” really means. Instead, many new “low carb” foods are to carbcutting what “low fat” cookies were to fat-cutting: just a new way of pitching foods high in calories and low in nutrient value. In fact, Consumer Reports found that many packaged low-carb foods are actually higher in calories than their regular counterparts. For instance, a serving of Keto's low-carb Rocky Road ice cream has 270 calories, almost double the calories found in many regular ice creams and twice as much fat.

10. Think lightly of the new net-carb measurements. Many of the low-carb weight-loss programs are trying to get their followers to use “net carbs” as the measurement of choice for the appropriateness of a carb food in their diet. This is a measurement of the “bad carbs” left in a food after you adjust for those carb ingredients that don't immediately affect blood sugar. Some Scientists say the proper way to measure net carbs is to subtract fiber (as well as sugar alcohols and glycerin, when applicable) from the total carbs listed on the nutrition facts panel of a product. But that's just their version, and that's the problem. “Net carbs” is not a regulated or standardized measurement--manufacturers can define it how they want, and say what they want on product packaging. And there is no science to say that tracking net carbs offers any unique weight-loss benefit.

My ride =)

2010-02-01T19:41:00.001-06:00

My City

2010-01-31T07:08:00.004-06:00

Sharing a couple of pics from the city where I'm from =)

You can see the statue of the viking king Olav Tryggvason, and the Catedral Nidarosdomen, which is over 1200 years old.

Get started !

2010-01-31T07:03:00.003-06:00

It is possible to start developing healthy exercise and eating habits in just two days, which will set you up to drop the weight that you want -- 5 kg, 10 kg, 15 kg or more.

To start, make a "plan of attack,". Draft a grocery list to buy enough grub for 5 small meals a day. You'll also want to schedule when you'll eat and work out, just as you would write down a hair appointment or a dinner date.
Need some extra incentive? Pick up some new workout gear. "A new pair of athletic shoes can give you that extra push to be active,". "They can act as a catalyst between the mind and the body to increase motivation and improve performance."

Or go grocery shopping for the ingredients you'll need for the next two days' worth of meals. These are the produce I would look at buying.
The reasons to eat vegetables are plentiful:
Veggies have 20 calories a serving. All other foods have 3 or 4 times the number of calories.
They have a high percentage of water, so you can feel full from eating them.
They have a lot of potassium in them, which can help regulate blood pressure and fluid in your body.
For the time-strapped, "Go to the store and buy vegetables that you can eat off a veggie tray,". "Also, buy vegetables that you can grill -- zucchinis and squash -- and add the vegetables to everything you eat."
Colour Your Diet Healthy with Fruits and Vegetables

These moves can help put you in the right mental state. So stock up the pantry and dust off those running shoes =)

Cucumber =)

2010-01-28T17:44:00.003-06:00

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

question/answer

2010-01-28T14:11:00.002-06:00

Question:

Hi there, I have kind of a strange question for you, I have broken my back 10months ago, and just got cleared by the Dr to work out and try to gain some of my weight back that I had lost, I had competed in JR bodybuilding when I was 16 & 17 in Edmonton, AB, Muscle beach classic....my issue then and still is now no matter what I do I cant put any type of weight on!!! I weighed 158lbs this time last year @ 4% body fat! I am now down to 109lbs, and have been able to walk for just over a month now!!! I race quads & ski-doos ( which I am told I should not do anymore ) and my first race will be in 6 months time!!! Do you have any NATURAL sugestions on what I can do??? Any help or advice you can offer will be greatly appreciated!!!

Thanks for your time,

-T-

Hi T,

First of all; I am so happy that you are back on your feet !
I can't imagine all that you must have been through.. And congrats with your achievement in bb ! =)
Then; you probably know better than anyone, that having a serious back injury, it is not something that is what one want.... If your doctor say that you should not race anymore, you should listen to that advice, and not risk anything too early..
It takes time to build a strong back, and after 9-10 months without being able to walk, you have to start pretty much "all over again". But you will progress much faster, if you compare with another person with the same injurie but different athletic background.

So please, please do not take any risks. it is not worth it.. I know, because my father have severe back injuries.

Back to your question:

To break it down as simply as possible;
When it comes to gaining some weight, it is all about calorie intake.
You MUST eat MORE calories than what your body need for energy and all other processes.
That is not enough.. It sholuld be clean, nutritious, balanced and healthy foods, divided into frequent meals through the day.
Sounds easy... but for someone that have a hard time gaining weight it is often hard to get down such an amount of food..

The solution can be as easy as drinking a weight-gainer shake after every meal you eat. Easy, fast .. and many find it better to get the extra calorie intake from drinking shakes rather than eating solid foods. If you feel to full, to be able to drink one right after eating; then spread them. Drink one shake between every meal. Sip on it, but get it down!

Add more healthy fats from nuts, avocado, salmon etc. Take a spoon (or capsules) or two two with omega 3-6-9 to with every meal.

You gotta eat, eat, eat..

Start using creatine and glutamine.
Other supplements I LOVE & RECOMMEND;
(they actually WORK !)

http://www.bodysupport.com
http://alrindustries.com/ver2/index.php/products/size-a-strength.html

Train hard, but it is very important to get enough rest and sleep!
If possible, take a nap during the day as well.

I would also recommend that you go to your doctor and take some blood tests.
Check your tyroksine/thyroid levels and all other hormone levels.
Check your mineral balance and so on.. your doc know what he will need to check.
Vitamine B complex injection shots might be helpful. To increase apetite and help gaining weight.

Hope some of this was helpful.

-P-

Videoclip

2010-01-13T21:49:00.003-06:00

Bryan Bee

2010-01-13T21:46:00.002-06:00

Bryan Bee did som post-work on thin picture taken by Photographer Lars Ervik.

ALL you need to know about Omega 3

2010-01-13T21:29:00.002-06:00

Omega-3 fatty acids -What can high-omega-3 foods do for you?

-Reduce inflammation throughout your body
-Keep your blood from clotting excessively
-Maintain the fluidity of your cell membranes
-Lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream
-Decrease platelet aggregation, preventing excessive blood clotting
-Inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells)
-Increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate
-Reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis
-Reduce the risk of becoming obese and improve the body's ability to respond to insulin by stimulating the secretion of leptin, a hormone that helps regulate food intake, body weight and metabolism, and is expressed primarily by adipocytes (fat cells)
-Help prevent cancer cell growth

What conditions or symptoms indicate a need for more high-omega-3 foods?

-Depression
-Cardiovascular Disease
-Type 2 Diabetes
-Fatigue
-Dry, itchy skin
-Brittle hair and nails
-Inability to concentrate
-Joint pain
-Salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.

Research indicates that omega-3s may be better absorbed from food than supplements.

Norwegian researchers compared 71 volunteers' absorption of omega-3s (EPA and DHA) from salmon, smoked salmon, cod (14 ounces of fish per week) or cod liver oil (3 teaspoons per day).

-Cooked salmon provided 1.2 grams of omega-3s daily, while cod liver oil provided more than twice as much: 3 grams of omega-3s per day.

Despite the fact that the salmon group got less than half the amount of omega-3s as the cod liver oil group, blood levels of omega-3s increased quite a bit more in those eating salmon than those taking cod liver oil.

After 8 weeks, EPA levels had risen 129% and DHA rose 45% in those eating cooked salmon compared to 106% and 25%, respectively, in those taking cod liver oil.

In the group eating smoked salmon, blood levels of omega-3s rose about one-third less than in the salmon group. In those eating cod, the rise in omega-3s was very small.

Concurrent with the rise in omega-3s in those eating salmon, a drop was seen in blood levels of a number of pro-inflammatory chemicals (TNFalpha, IL-8, leukotriene B4, and thromboxane B2).

Researchers think omega-3s may be better absorbed from fish because fish contains these fats in the form of triglycerides, while the omega-3s in almost all refined fish oils are in the ethyl ester form. Once absorbed, omega-3s are converted by the body from their triglyceride to ester forms as needed. Lipids.

What are omega-3 fatty acids?
You've probably been hearing about omega-3 fatty acids in recent years.

The reason?

A growing body of scientific research indicates that these healthy fats help prevent a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis.

Unlike the saturated fats found in butter and lard, omega-3 fatty acids are polyunsaturated. In chemistry class, the terms "saturated" and "polyunsaturated" refer to the number of hydrogen atoms that are attached to the carbon chain of the fatty acid. In the kitchen, these terms take on a far more practical meaning.

Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in appropriate amounts, each type of fat can contribute to health. However, the importance of omega-3 fatty acids in health promotion and disease prevention cannot be overstated.

The three most nutritionally important omega-3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.

Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences.

The body converts alpha-linolenic acid into two important omega-3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.

What are the functions of omega-3 fatty acids?

Every cell in our body is surrounded by a cell membrane composed mainly of fatty acids. The cell membrane allows the proper amounts of necessary nutrients to enter the cell, and ensures that waste products are quickly removed from the cell.

To perform these functions optimally, however, the cell membrane must maintain its integrity and fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients. They also lose their ability to communicate with other cells. Researchers believe that loss of cell to cell communication is one of the physiological events that leads to growth of cancerous tumors.

Because cell membranes are made up of fat, the integrity and fluidity of our cell membranes is determined in large part by the type of fat we eat. Remember that saturated fats are solid at room temperature, while omega-3 fats are liquid at room temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega-3 fats produce cell membranes with a high degree of fluidity.

In addition, recent in vitro (test tube) evidence suggests when omega-3 fatty acids are incorporated into cell membranes they may help to protect against cancer, notably of the breast. They are suggested to promote breast cancer cell apoptosis via several mechanisms including: inhibiting a pro-inflammatory enzyme called cyclooxygenase 2 (COX 2), which promotes breast cancer; activating a type of receptor in cell membranes called peroxisome proliferator-activated receptor (PPAR)-ã, which can shut down proliferative activity in a variety of cells including breast cells; and, increasing the expression of BRCA1 and BRCA2, tumor suppressor genes that, when functioning normally, help repair damage to DNA, thus helping to prevent cancer development.

Animal and test tube studies published in the November 2005 issue of the International Journal of Cancer suggest yet another way in which the omega-3 fatty acids found in cold water fish-docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)-help protect against breast cancer development.

All dietary fatty acids are incorporated into cell membranes, and the type of fatty acids dictates how a cell responds and grows. Researchers found that omega-3 fatty acids affect cell growth by activating an enzyme called sphingomyelinase, which then generates the release of ceramide, a compound that induces the expression of the human tumor suppressor gene p21, which ultimately causes cancer cell death.

In the animal experiments, mice were fed diets rich in either omega-3 (fish oil) or omega-6 (corn oil) fatty acids after which breast cancer cells were implanted. Three weeks later, tumor volume and weight was significantly lower in mice on the omega-3 rich diet. In the lab culture experiments, when cells were treated with DHA or EPA, sphingomyelinase activity increased by 30-40%, and breast cancer cell growth dropped 20-25%.

Prostaglandin Production

Omega-3 fats also play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.

In essence, all prostaglandins perform essential physiological functions. However, depending on the type of fat in the diet, certain types of prostaglandins may be produced in large quantities, while others may not be produced at all. This can set up an imbalance throughout the body that can lead to disease.

For example, EPA and DHA serve as direct precursors for series 3 prostaglandins, which have been called "good" or "beneficial" because they reduce platelet aggregation, reduce inflammation and improve blood flow. The role of EPA and DHA in the prevention of cardiovascular disease can be explained in large part by the ability of these fats to increase the production of favorable prostaglandins.

The omega 6 fats serve as precursors for series 1 and series 2 prostaglandins. Like the series 3 prostaglandins produced from omega-3 fats, series 1 prostaglandins are believed to be beneficial. On the other hand, series 2 prostaglandins are usually considered to be "bad" or "unhealthy," since these prostaglandins promote an inflammatory response and increase platelet aggregation. As a result, it is important to ensure proper balance of omega-3 and omega-6 fats in the diet.

EPA Directly Anti-Inflammatory

A recently identified lipid (fat) product our bodies make from EPA, called resolvins, helps explain how this omega-3 fat provides anti-inflammatory effects on our joints and improves blood flow.

Resolvins, which have been shown to reduce inflammation in animal studies, are made from EPA by our cellular enzymes, and work by inhibiting the production and regulating the migration of inflammatory cells and chemicals to sites of inflammation. Unlike anti-inflammatory drugs, such as aspirin, ibuprofen and the COX-2 inhibitors, the resolvins our bodies produce from EPA do not have negative side effects on our gastrointestinal or cardiovascular systems.

What are deficiency symptoms for omega-3 fatty acids?

Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega 3 fatty acids. However, the symptoms of omega-3 fatty acid deficiency are very vague, and can often be attributed to some other health conditions or nutrient deficiencies.

Consequently, few people (or their physicians, for that matter) realize that they are not consuming enough omega-3 fatty acids. The symptoms of omega-3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.

What are toxicity symptoms for omega 3 fatty acids?

In its 2002 guidelines for omega-3 fatty acid intake, the Institute of Medicine at the National Academy of Sciences declined to establish a Tolerable Upper Intake Level (UL) for omega-3s. However, research was cited showing increased risk of bleeding and hemorrhagic stroke in a few studies following supplementation with omega-3s. Individuals who have disorders involving bleeding, who bruise very easily, or who are taking blood thinners should consult with a medical practitioner before taking supplemental omega-3 fatty acids.

How do cooking, storage, or processing affect omega-3 fatty acids?

Polyunsaturated oils, including the omega-3 fats, are extremely susceptible to damage from heat, light, and oxygen. When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid.

Rancidity not only alters the flavor and smell of the oil, but it also diminishes the nutritional value. More importantly, the oxidation of fatty acids produces free radicals, which are believed to play a role in the development of cancer and other degenerative diseases.

Under most circumstances, the problem of rancidity only arises when the oils are removed from their natural food package. For example, the hard shell of the flaxseed protects the oil inside the seed from heat, light, and oxygen. Flaxseeds also contain antioxidant compounds, such as vitamin E, that provide additional protection against oxidation. But, when the seed is pressed to isolate the oil, the oil becomes vulnerable to the elements.

As a result, oils rich in polyunsaturated fatty acids should be stored in dark glass, tightly closed containers in the refrigerator or freezer. In addition, these oils should never be heated on the stove. So, instead of sautéing your vegetables in flaxseed or walnut oil, make a salad dressing using these oils.

Although less a problem with whole foods than processed oils, some foods containing omega-3 fatty acids appear to lose some of their health benefits (like heart protection) when the foods are fried. Fried fish is a good example in this area, since fried fish containing omega-3s have been shown to provide less heart protection than baked or broiled fish containing the same amount of omega-3s.

What factors might contribute to a deficiency of omega-3 fatty acids?

The conversion of alpha-linolenic acid to EPA and DHA involves a series of chemical reactions. One of the first reactions in this series is catalyzed by the enzyme delta-6 desaturase. Further down the line is a reaction that is catalyzed by the enzyme delta-5 desaturase. Unfortunately, it is now well-known that these enzymes do not function optimally in many people, and, consequently, only a small amount of the alpha-linolenic acid consumed in the diet is converted to EPA, DHA, and ultimately to the anti-inflammatory prostaglandins.

To increase the activity of your desaturase enzymes, be sure that your diet includes a sufficient amount of vitamin B6, vitamin B3, vitamin C, magnesium and zinc. In addition, limit your intake of saturated fat and partially hydrogenated fat, as these fats are known to decrease the activity of delta-6 desaturase. Also, to be on the safe side, consider including a direct source of EPA and DHA if your diet, such as wild-caught salmon, halibut, or tuna.

What medications affect omega-3 fatty acids?

Fish oil supplements containing high amounts of omega-3 fatty acids have been shown to reduce high blood pressure in people taking cyclosporine, an immunosuppressive drug used to prevent rejection of transplanted organs.

In addition, a high dietary intake of omega-3 fats, especially from fish, may decrease blood pressure and thin the blood. People taking prescription blood pressure medications and/or anticoagulants should consult with their physician before taking fish oil supplements.

How do other nutrients interact with omega-3 fatty acids?

Vitamin E, the primary fat-soluble antioxidant, protects omega-3 fats from oxidation. Oxidation is a chemical process that produces free radicals.

What health conditions require special emphasis on omega-3 fatty acids?

Omega-3 fatty acids may play a role in the prevention and/or treatment of the following health conditions:

-Alzheimer's disease
-Asthma
-Attention deficit hyperactivity disorder (ADHD)
-Bipolar disorder
-Cancer
-Cardiovascular disease
-Depression
-Diabetes
-Eczema
-High blood pressure
-Huntington's disease
-Lupus
-Migraine headaches
-Multiple sclerosis
-Obesity
-Osteoarthritis
-Osteoporosis
-Psoriasis
-Rheumatoid arthritis

What forms of omega-3 fatty acids are found in dietary supplements?

In supplemental form, omega-3 fatty acids are available as softgels (like a vitamin E capsule) or as bottled liquids. Flaxseed oil, a rich source of alpha-linolenic acid, and cod liver oil, a rich source of EPA and DHA, are among the most popular omega-3 supplements.

When purchasing an omega-3 fatty acid supplement, remember that these oils are highly sensitive to damage from heat, light and oxygen. Choose a certified organic product that has been refrigerated and is packaged in a dark brown or green glass jar and be sure to store the product in your refrigerator or freezer.

It is also advisable to choose a supplement that contains vitamin E. Vitamin E is a powerful antioxidant, which is added to the oil to prevent the fatty acids from becoming oxidized (or rancid).

What foods provide omega-3 fatty acids?

Salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.

Studies have proven that a relatively small number of omega-3 food sources can have a measurable impact on your blood levels of omega-3s, including those two key omega-3 fatty acids, EPA (eicosaenoic acid) and DHA (docosahexaenoic acid). For example, two weekly servings of a non-fried, omega-3 containing fish (like wild-caught Pacific salmon) is enough to boost your blood levels of omega-3s.

Introduction to Nutrient Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of omega 3 fatty acids. Next to each food name, you'll find the serving size I used to calculate the food's nutrient composition, the calories contained in the serving, the amount of omega 3 fatty acids contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that I calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, I adopted the us government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."

Public Health Recommendations

What are current public health recommendations for omega-3 fatty acids?

In 2002, the Institute of Medicine at the National Academy of Sciences issued Adequate Intake (AI) levels for linolenic acid, the initial building block for all omega-3 fatty acids found in the body. For male teenagers and adult men, 1.6 grams per day were recommended, For female teenagers and adult women, the recommended amount was 1.1 grams per day. These guidelines do not seem as well-matched to the existing health research on omega-3 fatty acids as guidelines issued by the Workshop on the Essentiality of and Recommended Dietary Intakes (RDI) for Omega-6 and Omega-3 Fatty Acids in 1999 sponsored by the National Institutes of Health (NIH). This panel of experts recommended that people consume at least 2% of their total daily calories as omega-3 fats. To meet this recommendation, a person consuming 2000 calories per day should eat sufficient omega-3-rich foods to provide at least 4 grams of omega-3 fatty acids.

This goal can be easily met by adding just two foods to your diet: flaxseeds and wild-caught salmon. Two tablespoons of flaxseeds contain 3.5 grams of omega-3 fats, while a 4 ounce piece of salmon contains 1.5 grams of omega 3 fats. There's research evidence showing that two servings of non-fried fish per week-especially salmon, tuna, and halibut-can be enough to significantly increase the level of omega-3 fatty acids in your blood (including the level of both EPA and DHA).

Vegans and vegetarians relying on ALA as their only source of omega-3 fatty acids should increase their consumption of ALA-rich foods accordingly to ensure sufficient production its important derivatives, EPA and DHA.

References

Arita M, Bianchini F, Aliberti J, Sher A, Chiang N, Hong S, Yang R, Petasis NA, Serhan CN. Stereochemical assignment, antiinflammatory properties, and receptor for the omega-3 lipid mediator resolvin E1. J Exp Med. 2005 Mar 7;201(5):713-22. 2005. PMID:15753205.
Bernard-Gallon DJ, Vissac-Sabatier C, Antoine-Vincent D et al. Differential effects of n-3 and n-6 polyunsaturated fatty acids on BRCA1 and BRCA2 gene expression in breast cell lines. Br J Nutr 2002 Apr;87(4):281-9 2002.
Chung H, Nettleton JA, Lemaitre RN et al. Frequency and Type of Seafood Consumed Influence Plasma (n-3) Fatty Acid Concentrations. The Journal of Nutrition. Bethesda: Dec 2008. Vol. 138, Iss. 12; p. 2422-2427. 2008.
Elvevoll EO, Barstad H, Breimo ES, Brox J, Eilertsen KE, Lund T, Olsen JO, Osterud B. Enhanced incorporation of n-3 fatty acids from fish compared with fish oils. Lipids. 2006 Dec;41(12):1109-14. 2006. PMID:17269556.
Erkkila A, Lichtenstein A, Mozaffarian D, Herrington D. Fish intake is associated with a reduced progression of coronary artery atherosclerosis in postmenopausal women with coronary artery disease. Am J Clin Nutr , Sept. 2004; (80(3):626-32. 2004. PMID:15321802.
Fickova M, Hubert P, Cremel G, Leray C. Dietary (n-3) and (n-6) polyunsaturated fatty acids rapidly modify fatty acid composition and insulin effects in rat adipocytes. J Nutr 1998 Mar;128(3):512-9 1998. PMID:8980.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Heller A, Koch T. [Immunonutrition with omega-3-fatty acids. Are new anti-inflammatory strategies in sight?]. Zentralbl Chir 2000;125(2):123-36 2000. PMID:15830.
Lawson LD, Hughes BG. Absorption of eicosapentaenoic acid and docosahexaenoic acid from fish oil triacylglycerols or fish oil ethyl esters co-ingested with a high-fat meal. Biochem Biophys Res Commun. 1988 Oct 31;156(2):960-3. 1988. PMID:2847723.
Lininger SW, et al. A-Z guide to drug-herb-vitamin interactions. Prima Health, Rocklin, CA, 2000 2000.
Mahan K, Escott-Stump S. Krause's Food, Nutrition, and Diet Therapy. WB Saunders Company; Philadelphia, 1996 1996.
Maillard V, Bougnoux P, Ferrari P et al. N-3 and N-6 fatty acids in breast adipose tissue and relative risk of breast cancer in a case-control study in Tours, France. Int J Cancer 2002 Mar 1;98(1):78-83 2002.
Matute P. Consumption of fish to allay obesity. Paper presented at the 6th Congress of the International Society for the Study of Fatty Acids and Lipids, Brighton, Great Britain, December 12, 2004. 2004.
Meng L, Wilkens L, and Kolonel L. How fish is cooked affects heart-health benefits of omega-3 fatty acids. American Heart Association’s Scientific Sessions 2009. Abstract 1404/Poster 2071. Orlando, FL. 2009.
Osmundsen H, Clouet P. Metabolic effects of omega-3 fatty acids. Biofactors 2000;13(1-4):5-8 2000. PMID:15800.
Popp-Snijders C, Schouten JA, Heine RJ, et al. Dietary supplementation of omega-3 polyunsaturated fatty acids improves insulin sensitivity in non-insulin-dependent diabetes. Diabetes Res 1987 Mar;4(3):141-7 1987. PMID:8990.
Serhan CN, Hong S, Gronert K, Colgan SP, Devchand PR, Mirick G, Moussignac RL. Resolvins: a family of boactive products of omega-3 fatty acid transformation circuits initiated by aspirin treatment that counter proinflammation signals. J Exp Med. 2002 Oct 21;196(8):1025-37. 2002. PMID:12391014.
Severus WE, Littman AB, Stoll AL. Omega-3 fatty acids, homocysteine, and the increased risk of cardiovascular mortality in major depressive disorder. Harv Rev Psychiatry 2001 Nov-2001 Dec 31;9(6):280-93 2001. PMID:15780.
Stoll BA. n-3 fatty acids and lipid peroxidation in breast cancer inhibition. Br J Nutr 2002 March;87(3):193-8 2002.
Stoll BA. Essential fatty acids, insulin resistance, and breast cancer risk. Nutr Cancer. 1998;31(1):72-77. 1998.
Vaddadi KS, Soosai E, Chiu E et al. A randomised, placebo-controlled, double blind study of treatment of Huntington's disease with unsaturated fatty acids. Neuroreport 2002;13:29-33 2002.
Watkins BA, Li Y, Lippman HE, Seifert MF. Omega-3 polyunsaturated fatty acids and skeletal health. Exp Biol Med (Maywood) 2001 Jun;226(6):485-97 2001. PMID:15790.
Watkins BA, Li Y, Seifert MF. Nutraceutical fatty acids as biochemical and molecular modulators of skeletal biology. Am J Clin Nutr 2001;20(5):410S-420S 2001.
Wu M, Harvey KA, Ruzmetov N, Welch ZR, Sech L, Jackson K, Stillwell W, Zaloga GP, Siddiqui RA. Omega-3 polyunsaturated fatty acids attenuate breast cancer growth through activation of a neutral sphingomyelinase-mediated pathway. Int J Cancer. 2005 Nov 10;117(3):340-8. 2005. PMID:15900589.

Competitions

2009-10-08T09:49:00.002-05:00

My plan was to compete late this month, and in kentucky pro 11th of november.
Unfortunately, it looks like I have to delay competing until spring 2010. Because my sponsor contract for 2009 just ended, and I haven't signed on a new one yet.
I am in a dialouge with a couple of companies regarding contract for next season, but nothing is yet decided. And there are still many details to go through.
- So even if I really want to get onstage in november, I probably won't be able to. Unless something unexpected happens.

Hey Blog

2009-09-16T17:02:00.002-05:00

I'm currently working on re-designing my blog, and getting my website up again.

I've been in contact with several designers, but I have fallen for Bee Designs style. And will probably use his design for both the blog and site.

Can't wait 'till all the work is done and finished. There will be a lot of new content added. So look out ! :)

Other than that I am writing a lot on some fitness-related stuff, and there are some other projects under planning as well. Can't say too much about it yet, but it seems like you will be seeing a lot of me soon. I am very excited about it that's for sure. I'm working with all my wonderful OPT-clients, and just want to say, you are wonderful people and I get so much motivation myself from your enthusiasm and hard work. Keep going !! Go, Go, Go ! You are my everyday-heroes =)

There are many competitions and places to be coming up. Training. New cooperations. Business. Work, work, work. Some sleep. Family & Friends... =)

I won't have problems finding things to do this autumn, that's for sure !

PERSONAL TRAINING ONLINE

2009-09-14T12:19:00.004-05:00

After many requests about Online Personal Training, am I posting some info for those who are interested. It is easier than answering each and every email I get =)

P R I C E S:

Diet/nutrition: 110 usd
-follow up, adjustments etc: 25 usd pr.

Training: 90 usd
-follow up, adjustments etc: 25 usd pr.

Diet & Training: 140 usd
10 follow-ups: 165 usd

Competition preparations, seminars, guest appearances, posing etc: contact me at pmjfitness@gmail for information and prices.

Payment in advance required, via Paypal, Western Union, Wire Transfer to PMJ Fitness Co
All orders and correspondance, please use: pmjfitness@gmail.com

P E R S O N A L T R A I N I N G O N L I NE :

Q: What happens after I sent my order and payment?
A: You will receive a confirmation, and then I will send you a form that you will have to fill out and return back to me.This is information I need to know to be able to make a diet/training regime specially adjustet to YOU. You must answer some questions about your health status, eating habits, activity level etc. I will also ask you to send me 2-3 pics which show your current conditioning and physique, height, weight, measurements etc. I will use this information to put together a personal file on you which I will return to you with your diet/training regime. You are supposed to use this as a tool to reach your goals and keep it updatet week by week. And you will send me this every time we do a follow-up. This makes it easier for me to keep track of your progress and help you in the best way possible. The more info I have, the better it is.

Q: What's a "follow-up" ?
A: After you received your diet/training regime, it will be up to YOU to do the work required to reach your goals. But you might have questions, want adjustments, need some inspiration and motivation, want feedback, get your progress evaluated, need help to plan your way towards your goals.. then you simply book a follow-up with me, where we mail or talk at MSN or on the phone.

W H O I S O N L I N E - P T F O R ?

Everyone. OPT works for everyone. It is a practical and convienient way of getting the "push" to get going, or reach your goals. We keep in touch via mail, phone, skype, msn etc.
If you want to loose weight, gain weight, build muscles, learn about training and nutrition, get on stage, get in shape after pregnancy, rehabilitation... it will work for you.
No goals are too small, or too big.
All info and material will be treated confidentially, and I will do my best to help you reach your goals. But remember, you will have to do the work. I can't do it for you =) But I can provide the tools, inspiration and knowledge to help you on your way.

For questions; pmjfitness@gmail.com

Discount Code & Men's Clothing =)

2009-09-10T16:26:00.003-05:00

When ordering from www.ejmcoapparel.com you can use the discount code "PIA" =)
I know it can be hard for guys with lot's of muscle to find nice clothing that fit. So I got a link for the guys as well.. =) I'm the nicest, right ? LOL :-D
Anyway, here's the link; http://www.hotbodz.com
Worth checking out.
I am sooo tired, looking forward to go to bed.

xoxo

-PMJ-

Those Jeans !

2009-09-09T21:40:00.006-05:00

SO MANY have asked me where to get these jeans. and finally have I found the contact info among all my biz-cards.
Be sure to say hi from IFBB Figure Pro Pia Marlen Johnsen when you order !

website; http://www.ejmcoapparel.com
mail; ejmcompany@mac.com

PORNSTAR !

2009-09-09T21:31:00.003-05:00

ALR Industries amazing crew have done it again..!

They made a fatburner even better and stronger than Venom Hyperdrive.

(those of you that have tried that one know what I'm talking about.....)

It's called "PornStar" and is available now. At least in us...

http://www.alrindustries.com

Recommended !!

Tuna-shake

2009-09-09T21:20:00.006-05:00

I've catched a cold, so my apetite's been pretty low today.

So today's diet, has been tuna-shake and omega-capsules only! =) that sounds pretty bad, but what's worse is that I actually LIKE it !! :-D

When I make I tuna-shake, I do it like this (pretty easy...)

Put one can of tuna into the blender, together with water and black pepper (or other spices)

and blend it until it is completely liquified.

If you want to add some carbs, you can put the desired amount of oatmeal or cooked rice into the blender before you mix it. It tastes even better then.

Some actually mix it with diet pepsi insted of water, but that sounds so nasty that I haven't tried it myself.

But feel free to do so ;)

I want this bed =)

2009-09-09T21:18:00.003-05:00

It would be awsome to crawl into a bed like this every night !

SCRAPBLOG

2009-08-02T23:39:00.001-05:00

Tuna, like you never have eaten it before :)

2009-08-02T10:40:00.010-05:00

Believe me, this is actually GOOD!

At least, worth a try..

Here goes;

-Drain/press all water from the tuna. I usually use 150-200 grams of tuna (weighed after I drained away the water)

Then add desired amount of oatmel. I use 30-50 grams

Add some water

Mix it..

Add some salt, and cook it..

The food is ready...

Cardio

2009-07-31T17:39:00.005-05:00

I had an awsome cardio session today :)
Loaded my ipod with lot's of new music; Ibiza Trance 2009 and more. It felt like I just floated away with the music. My body found a rythm and kept going like a machine. "I" was just following with it like a passenger. :)
Before I started I didn't feel very well, or motivated. But as soon as the music started playing and after the first steps, that was all forgotten.
I'm actually looking forward to tomorrow already. Got both the gym and some cardio on my schedule.
Training is going good, and I am working hard on improving. Especially my legs...
So I push myself really hard, and can barely walk for days after leg-day.

These are my fav-exercises for legs, and I do different variations on some of them:

ass-to-the-grass squats, hevy leg-presses, Leg extensions (using a technique that makes EVERY rep BURN), reversed hack squats, dead lifts, lounges, hamstring curls, front squats, sissy squats..

Sometimes I train with very heavy weights, and other days I might do a high intensy circuit session.

BMR TARTARUS

2009-07-30T07:02:00.003-05:00

I recently tried and tested a new fatburner from BMR Sports Nutrition.

It is available in all BodyExtra Stores, I am not sure if it is possible to order it yet, but will check, and post an update if so. With contact info etc.

One of the owners of this brand is Binais Begovic, he's a serious athlete himself, so this is a good product, and I recommend it to all guy's & gal's :)

( http://www.binaisbegovic.com )

Trianing is going good :)

2009-07-19T18:31:00.002-05:00

Recent pic ( about 1 week old)

So sorry... :-*

2009-06-25T18:59:00.009-05:00

Haven't been blogging the past days as promised.

The weather has been so lovely, that frankly I have not had the time...

Hope all of you are enjoying the sunshine !

Kizzez & Hugzez :-*

(will update with training vids & pics soon, but for now all you get is some "ego-pics" uploaded from the cell.. mohaha..)

Sunday

2009-06-21T10:23:00.004-05:00

Ah... I am really hungry right now, and I'm craving for som Texas De Brazil-food!

This is one of my favourite places to eat.. it is so yummy.. http://www.texasdebrazil.com/

I have just been relaxing this weekend. Spent friday with out with friends dancing salsa. saturday I was just chillin' home, catching up with some sleep. Guess I really needed it, I did not know how exhausted I was before i woke up after 12 hours of sleeping, still feeling tired.

Today I have been stretching, I got a deep-tissue massage and went for a walk. Just to get some fresh air, sun and exercise.

Got a long week in front of me, with lot's of work and hard training.

Sunday BBQ Recipe

2009-06-21T10:18:00.002-05:00

Summer is in full swing. With Independence Day right around the corner, invitations to backyard barbeques keep rolling in. Here is one of my favorite recipes for BBQ chicken that is a crowd pleaser…without being a diet buster! Enjoy!

Tangy BBQ Chicken(Serves 4)

You will need:

-1 lb. boneless skinless chicken breasts

-4 TBSP reduced sodium ketchup

-3 TBSP cider vinegar

-1 TBSP ready-made white horseradish

-2 tsp Splenda brown sugar blend

-1 garlic glove, finely chopped

-1/4 tsp dried thyme

-1/4 tsp black pepper

Instructions:

1. Preheat your grill to medium.
2. Cut chicken breasts into halves.
3. In a small saucepan, combine ketchip, vinegar, horseradish, brown sugar, garlic and thyme. Mix well and bring to a boil over medium-low heat. Cook, stirring frequently, until thickened. (Should take about 5 minutes.) Remove from heat, then stir in the pepper.

4. Brush the tops of the chicken pieces lightly with sauce. Place the chicken, sauce-side down, on the grill rack, and brush the other sides of the chicken lightly with the sauce.
5. Place the chicken about 3 inches from the heat, basting with remaining sauce and turning until no longer pink in the center. (Should take 5-7 minutes per side.)
6. Let the chicken stand 5 minutes before serving.

**Option, you can double the sauce recipe to serve the sauce on the side with the meat for an extra burst of BBQ flavor!**

Our amazing bodies

2009-06-18T19:10:00.003-05:00

If I do not have a goal, if I don't have a plan.. I feel lost. I will lack motivation and energy. I need something to strive for. I need those goals to feel I am heading somewhere. When it comes to both training and my personal life, this is something that is important for me.

Right now I am competing against myself. I want to be better than ever, and try to reach my full potential physique wise. The competitons this season, is not my main goal this year. But to achive the results I have a picture of in my head.

In order to do that, I have set up a plan for my diet and training that is different than what I have done earlier. Because, "if you do as you always have done, you can't expect to get any other results than you've always had."

I learn new things every day, and what I firmly believed what was RIGHT in the past, is not the same that I think might be right today. From experiences good and not so good, I learn new "magic" about the fantastic potential our bodies have. It is the most advanced piece of machinery you will ever have. I never stop being amazed.

The way we can impact it, it's physical appearance, strength and health by the way we treat it, ourselves and the way we live.. is simply fantastic.

And every person have the same possibillities. It is never too late to start. All it requires is knowledge, patience, will-power and hard work..

Plan for tomorrow

2009-06-18T18:59:00.002-05:00

-Clock rings at 07:00, getting ready, eating breakfast, preparing meals, check mails etc
-Meal 2; 09:45
-Meeting at 10:00
-Meeting at 12:00
-Meal 3; 13:00
-Home, getting ready for training, getting some paperwork done etc
-15:00 small meal bf training
-Power-walk to the gym
-15:30 Leg-day together with Marielle (gonna be KILLER)
-16:45; protein and carbs
-17:45; dinner

Then the rest of the day off, to just socialize and have fun :)

-21:00; Meal 7
-23:00 -23.30; Meal 8

Jimmy Choo + H&M = TRUE

2009-06-18T17:32:00.002-05:00

Hooray!

H&M just announced that they've chosen Jimmy Choo as their next featured designer.

Starting November 14, you'll be able to get your Jimmy Choo shoe and bag fix for cheap at all of H&M's 200 stores.

It will be the first time H&M has collaborated with an accessory brand. Shoe prices will range from $60-$200– a steal compared to Jimmy Choo's typical and steep $500+ price tags.

Jimmy Choo co-founder and President Tamara Mellon said the brand would bring H&M

"a sophisticated, fashion forward, accessible and glamorous collection."

Can't wait!!!!

Good Morning people! :)

2009-06-17T23:52:00.004-05:00

Two of my favourite cardio-songs

2009-06-16T02:19:00.001-05:00

Fun Factoids

2009-06-16T01:57:00.004-05:00

1. I'm a gadget freak! :)
2. I love caps, and collect them
3. I learnt to read and write when I was 4
(the first thing I read on my own was a Donald cartoon, stayed up reading waaay after bedtime that evening)
4.I'm the oldest of three daughters, got two younger sisters which I love to death.
5. I almost never watches television, but love to watch a good movie
6. I wish I was a Formula 1 driver! Love fast cars
7. I sometimes chew nicotine gum when I'm on a diet, don't ask me why..
8. I'm addicted to pepsi Max, can't live without it
9. I'm a 3rd division soccer referee
10. I paint
11. My ancestry comes from the bloodlines of the viking Eirik Blood-axe
12. I have epilepsy
13. I decided to try to earn my pro card right after the pre-judging in my first competition
15. My Personal Record in benchpress is 8 x 177 lbs, I was dieting and weighed 121 lbs (I almost never do benchpresses, my technique sucks)
16. Two of my favourite exercises is chin.ups and shoulder presses
17. I'm a leap-year child, born 29th of february
18. My off season BF% is 8-9% measured with total body scanning
19. Even though I'm right handed, I'm stronger in my left arm
20. My favourite cheat-food is maple walnut ice cream

"Store Stalkers"

2009-06-13T04:19:00.003-05:00

Sometimes people STALK me at the store..! :-O And yesterday, I ran into a couple of them again.. Just a person that OBVIOUSLY stare! And follow after me around the in store. Where ever I go, they follow.. and keep staring, staring, staring.. Really.. it freaks me out. I get so stressed, that I cannot think about what I am there to get. So I keep pacing around in the store, trying to get rid of this follower..with no luck. And result is, me running like crazy around, with this guy pacing after me.
Come say hello like a normal, polite person instead!

Question about cardio

2009-06-09T15:15:00.002-05:00

I got a question about my cardio training. And i'm posting a quick response here :)

First of all, I only do cardio training when I'm dieting before a competition. And I am not doing cardio under the whole diet eiteher. By limiting my cardio (which is kind of intense)it becomes like an extra gear when I really need it. My experience is that if I do to much cardio, when I still can loose bodyfat by weight training and dieting, it doesen't work as effectively as when I hold back until I stagnate with everything else. Because my body gets "used" to all the activity, and the result is that I must increase my cardio level to get results. OR it backfires, and I do not loose at all. Because I allready have a high activity level, and have cutted down on my diet as much as I can..

But with that said, the reason why I can do this is because I always stay in very good shape all year round. I do not have much bodyfat to loose to get in competition shape.

if you're not very active during the day beside your training, you might start doing cardio earlier on than if you had active days with a lot of walking, physical work etc.

When working with clients I always start with diet and weight training. When all that is in place I add some cardio. Maybe 1-2 sessions a week, and increasing it little by little. The goal is always to gain and keep muscles, and get rid of body fat. That is not a process done in a couple of weeks. The thing is to "hurry slowly". You gotta work WITH your body, NOT against it, to get the results wanted.
It is in the end, when you need to get rid of the stubborn last few pounds the cardio gets more intense.

So when I do cardio, I prefer to powerwalk before breakfast on an empty stomach. The reason why is that in the morning your glycogen storages are empty, and most of the energy consumed comes from the fat deposits.
I just wash my face, get my clothes on.. bring my Ipod and get out. I prefer to walk outside instead of pn a threadmill in the gym. I choose a route with terrain or lot's of uphills. Walking really fast, and keep my pulse up all the way. Some say you burn the most fat when the pulse is at around 120 bpm, but I like to pace it up more thatn that. And it works very well for me. My pulse lays around 140-155 bpm..
I walk for about 90 min with that intensity, before I get home and immediately eat breakfast.
If needed I also do about 30 mins at the threadmill after my workout in the gym, before my proteinshake.
I adjust the mill at the steepest climbing (15 at most threadmills)and DO NOT keep my arms at the handlebar. The pace/speed is adjusted to between 3.5 - 5

Sometimes I vary with interval training in the morning. Running stairs, uphills or sprints.

:)

~Pia~

Murder

2009-06-09T14:58:00.002-05:00

Some days ago, there was a 16 year old girl murdered in sweden at prom night. She was murdered by a couple of her class mates. Probably strangled and beaten to death. She died on the way to the hospital. The reason was jealosy. Of the way she looked, her clothes and popularity.
the whole story just makes me cold inside. That kids that young actually are capable of murdering a little girl, just because of looks.
I think it is a powerful reminder to be aware of trying to be good role models. Body and looks is not the most important thing in the world.
Ok, it is important for most of us, because it has a great impact on how we feel with ourselves. And it is important to focus on training and a welltrained body because of our health. But most important is it to be a good person, capable of being happy for others and theis succsess.
The fitness industry is very much about bodies and appearance. But there is so much more to it. It is about a healthy living and lifestyle. Eating right. Training to keep a strong body. The competition and modeling is just a part of it.

My thoughts goes out to the girls family and friends. No words can describe how they must feel.

Love yourself, an be happy and supportive for others. Just be a good person, and try to be a good rolemodel as well.

~Pia~

I'm back, and blogging :)

2009-06-09T05:34:00.000-05:00

coach

2009-04-12T14:52:00.003-05:00

ahh...

I was coaching this weekend. Sweden Grand Prix. And it feels almost like I've been competeing myself. Really tired. Totally beat out.. :)

Just relaxing on the couch now, with a glass of red wine, my lil' kitten purring here beside me, the laptop and in front of the tv (Star Wars). This is what relaxation is.. :)

We brought home the gold ( of course.. lol) and we celebrated with a cheat-day.. hotel breakfast,- McDonalds strawberry milkshake, food at a drive-in Diner (grilled chicken breats, 1 potatoe and salad with tzatziki), some potatoe chips, pizza, 1 ice cream, some brie cheese, a little chocolate... aaaand most important a glass of red wine; "Selvarossa".. my favourite.

COMPETITION PREPARATIONS :)

2008-11-20T08:36:00.006-06:00

Hi guys!

I'm posting a couple of pics of one of my clients, Grete Helgesen.
She will be competing in Norway, Sweden and Denmark this spring.
It's her very first competition, and she is only 18 years old (!!!)
I think she has a great potential, and I am looking forward to see how see her progress now that we just started her diet.
Since it is the first time she competes, I want to have good time to see how she responds, so we can get her come on stage in an awsome condition.

She has more muscle development in her upper body, than her legs, so we're working really hard on that to get her symmetry better.

I think it is about time to post some pics of myself as well soon. ("before-diet-pics") I am starting my preparations for the Europa Supershow 17th-18th of april very soon.
I will keep posting pics of both Grete's progress as well as my own.

What else?

WHERE IS THE SUMMER??

I'm frrrrrrrrrrrreeeeezzzzzzzzzzzing !! ......And I already long for warmer weather and sunshine. So pretty please send me some nice weather. Mail me for my adress....

XOXO

Pia

MARI ASP !!

2008-11-09T14:27:00.004-06:00

I just HAVE to share this picture with you guys.

It is "my" girl Mari Asp. Norwegian friend, who has emigrated to CA.

She lives in CA, and is an professional Strenght athlete, fitness athlete and personal trainer.

This picture is from a photoshoot with Bill Dobbins.

Awsome !

Saturday...

2008-11-08T22:41:00.006-06:00

The plan was to just be lazy today... but it did not turn out that way exactly.. Been busy all day.

Getting some work done first. Then I went shopping (it is Father's day here tomorrow)

Met two of my best buddies:

Eirik & Thomas Kristensen. (identical twins)

Both compete in BB

Eirik Kristensen Thomas Kristensen

These two crazy guys are from up int the far north of Norway, and always crack me up.. Just them both ! They will have a 2 page spread in the magazine "Se & Hør" within the next two weeks, so check it out!

Met my sister and my darling nephew, ran some errands etc. etc. before I finally got to relax a little while before bed. But my back is still bothering me, so it is hard to get some sleep. That is why I am up so d*** early now. It hurts to sit. It hurts to lay down.. The best thing is to stand or walk.. I am a good sleeper, but have still yet to fall a sleep standing. I sleepwalked when I was younger, but that is activities I don't practise any longer...

Been thinking a lot of something interesting regarding action/reaction lately, but will write more about that later.

So long Guys!

STAY STRONG ! Always, no matter what..

"The weak can never forgive. Forgiveness is the attribute of the strong. " Mahatma Gandhi (1869 - 1948)

XOXO

Pia

Takida - Curly Sue

2008-11-07T17:04:00.001-06:00

Sharing this song which is very special to me with you guys. It is so lovely...
Been listening to it so much lately..

XOXO

Pia

Friday !

2008-11-07T16:45:00.002-06:00

Hi All...

Hope everyone will have a fantastic weekend !
Today I've been to physical therapy for my back. Had a minor spinal prolaps, and also have several other problems with my back.
Did not really feel that he got anything done.. because I felt just the same way when I left, and still do.. - HURTING - But, are going back again on tuesday. Hopefully I will have some progression, so I can get back in training soon.
Today I've been writing a new article for a scandinavian website relating to nutrition, training etc. Setting up some diets for clients, and coaching.
I'm coachin a young girl that will compete for the first time in the spring of 2009. I have high hopes for her, and think se has a great potential. We have already started the preparations. I will keep you updated on her progress, and post pics.

Other news I've got; I've decided to compete in the Europa Supershow 17-18th of april 2009. Getting excited already. I love competing.. Unless my back will keep me handicapped for a long time, my goal is to bring the best package I've ever presented on a stage before then.

What else... hmm.. it is really boring not being able to move and being as active as I want and is used to. Spending to much time on the internet... But on the other hand, I have time to do a lot of catching up with my friends all over the world. Don't think I could be able to live without my laptop and the internet...

So long People :)

XOXO

Pia

"Winning isn't everything, but wanting to win is."

Super-Kid.. :-P

2008-07-16T17:50:00.003-05:00

http://awurl.com/tugeqz122635

Rare condition gives toddler super strength

ROOSEVELT PARK, Mich.

-- Liam Hoekstra was hanging upside down by his feet when he performed an inverted sit-up, his shirt falling away to expose rippled abdominal muscles.
It was a display of raw power one might expect to see from an Olympic gymnast.
Liam is 19 months old.
But this precocious, 22-pound boy with coffee-colored skin, curly hair and washboard abs is far from a typical toddler.
"He could do the iron cross when he was 5 months old," said his adoptive mother, Dana Hoekstra of Roosevelt Park. She was referring to a difficult gymnastics move in which a male athlete suspends himself by his arms between two hanging rings, forming the shape of a cross.
"I would hold him up by his hands and he would lift himself into an iron cross. That's when we were like, 'Whoa, this is weird,'" Hoekstra said.
Liam has a rare genetic condition called myostatin-related muscle hypertrophy, or muscle enlargement. The condition promotes above-normal growth of the skeletal muscles; it doesn't affect the heart and has no known negative side effects, according to experts.
Liam has the kind of physical attributes that bodybuilders and other athletes dream about: 40 percent more muscle mass than normal, jaw-dropping strength, breathtaking quickness, a speedy metabolism and almost no body fat.
In fitness buffs' terms, the kid is ripped.
"We call him The Hulk, Hercules, the Terminator," his mother said.
Liam can run like the wind, has the agility of a cat, lifts pieces of furniture that most children his age couldn't push across a slick floor and eats like there is no tomorrow -- without gaining weight.
"He's hungry for a full meal about every hour because of his rapid metabolism," Dana Hoekstra said. "He's already eating me out of house and home."
Liam's condition is more than a medical rarity: It could help scientists unlock the secrets of muscle growth and muscle deterioration. Research on adults who share Liam's condition could lead to new treatments for debilitating ailments such as muscular dystrophy and osteoporosis.
If researchers can control how the body produces and uses myostatin, the protein could become a powerful weapon in the pharmaceutical arsenal. It also could become a hot commodity among athletes looking to gain an edge, perhaps illegally, on the competition, experts said.
For Liam, the condition has one potential drawback: Infants and toddlers need some body fat to feed brain growth and the development of the central nervous system.
Without adequate body fat, a child's growth can be stunted and the central nervous system can be impaired, said Dr. Erlund Larson, an internist at Hackley Hospital who is familiar with Liam's condition.
That Liam appears to be thriving, physically and mentally, is almost as amazing as his feats of strength. The product of a troubled mother who gave him up for adoption at birth, Liam was born with a suite of medical problems.
The fact that Liam was adopted by a physician assistant's family hundreds of miles from his birthplace -- a stable family with the knowledge and means to give him all the food, nurturing, horseplay and love he needs to thrive -- might be the most miraculous part of his story.
"God works in mysterious ways," said Neil Hoekstra, Liam's adoptive father.
Myostatin-related muscle hypertrophy was first documented in beef cattle and mice in the late 1990s, according to scientific literature.
In 1997, researchers at Johns Hopkins University Hospital in Baltimore determined that Belgian Blue cattle, an unusually muscular breed, had mutations in the gene that produces myostatin. Those scientists also produced muscular mice by deactivating the rodent version of the myostatin gene, according to scientific journals.
The first human case was documented in 2000, in a German boy, but wasn't reported in medical literature until 2004. The condition is so rare in humans that scientists don't know how many people have it, said Dr. Kathryn R. Wagner, a genetics expert at Johns Hopkins.
A genetic mutation prevents some people from producing myostatin. Those individuals can have twice the normal amount of muscle mass, according to medical literature.
In Liam's case, the myostatin his body produces is rejected by muscle cells. He and others with his condition can have up to 50 per cent more muscle mass than the average person, experts said.
The result of both types of myostatin-related muscle hypertrophy generally are the same: above average growth of skeletal muscles, incredible strength, a warp-speed metabolism and minimal body fat.
"Liam's never had any body fat," his mother said. "The only fat he has is in his cheeks."
The so-called myostatin blockade has generated tremendous interest in the bodybuilding community. Some nutritional supplements claim to block myostatin, but researchers have said the claims are not scientifically valid.
"If the myostatin protein is knocked out, muscles grow and rejuvenate much more quickly," Dr. Larson said. "It has potential for great abuse in the future as the new steroid."
For Liam's parents, the most pressing challenge is feeding the boy enough protein every day to fuel his body's high-performance motor. The wiry but muscular toddler eats six full meals per day and still struggles to gain weight.
Dr. Larson, the first physician to suspect Liam had myostatin-related muscle hypertrophy, said he was amazed by the toddler's strength.
"He was able to grab both of my hands and nearly do an iron cross," Dr. Larson said. "This is not something that happens for most men, ever, and here is this kid with this kind of power."
Larson said Liam's strength gives him a huge edge over other children, physically and in terms of self-confidence.
"When you've got that kind of power and that kind of strength, the world is open to you," Larson said. "He's agile because he's so strong -- when you've got that incredible power as a kid you're going to try a lot more things."
Liam's father, a die-hard University of Michigan fan, already is dreaming big things for his adopted son.
"I want him to be a football player. He could be the next Michael Hart," Neil Hoekstra said, referring to U-M's star running back.
Liam was born four weeks early and had a small hole in his heart. He also had eczema, enlarged kidneys, was lactose intolerant and had severe stomach reflux that made him vomit several times each day, his mother said.
No one knew then that the baby was among the few people known to have myostatin-related muscle hypertrophy.
Dana Hoekstra said her suspicion that Liam was physically different quickly intensified. Two days after he was born, Liam could stand up and support his weight if someone held his hands to provide balance, she said.
His heart and kidneys healed within a few months, but it took 18 months before he stopped throwing up daily.
Liam's muscular thighs at 5 months of age gave him the appearance of a miniature Lance Armstrong. By 8 months, Liam was doing pull-ups and, a month later, climbing up and down stairs, his mother said.
What really amazed his parents was the way Liam fell.
"When he fell backward, he would land on his butt, but he never hit his head on the ground," Dana Hoekstra said. "His stomach would tense up and he would catch himself before his head hit the ground. You could see his stomach muscles. He had a little six-pack."
Liam has given his mother a black eye and once punched a hole in the plaster wall during a tantrum. "That's called attitude," his mother said.
After a series of stunning physical exploits, Dana Hoekstra's father -- retired Muskegon attorney Darryl Cochrane -- told Dr. Larson about the boy.
"Grandparents like to brag and Darryl was bragging about how powerful this kid was," Dr. Larson said. "I had to see for myself."
Dr. Larson said Liam exhibited phenomenal strength.
"When I saw him I knew he had some condition," said Dr. Larson, who considered it "a wild longshot" that Liam could have myostatin-related muscle hypertrophy.
After Dr. Larson observed Liam, the boy's pediatrician referred the toddler to the genetics clinic at Spectrum Health in Grand Rapids. Doctors there said Liam was well below average for height, weight and head circumference.
But they noted "significant hypertrophy (enlargement) by the Hoekstras. The diagnosis: Myostatin-related muscle hypertrophy.of his leg, calf and arm muscles as well as increased strength," according to medical records provided
The doctors at Spectrum said Liam likely inherited the condition from his biological father, who was reported to be unusually strong, according to medical records.
An ultrasound performed on Liam when he was 14 months old revealed he had 40 percent more muscle than average, Dana Hoekstra said.
Liam's condition also caught the attention of Johns Hopkins researchers who were studying myostatin-related muscle hypertrophy.
A blood test determined that Liam did not have the genetic mutation that blocks all production of myostatin. Rather, he has the myostatin blockade, his mother said. His is one of roughly 100 known cases in the world, according to experts and medical literature.
Researchers at Johns Hopkins wanted to include Liam in a study of people with the condition. When they found 100 adults to participate, Liam was no longer needed. That was a relief for his parents, who did not want to subject Liam to the painful muscle biopsy that would be required of everyone in the study.
Dana Hoekstra said she was prepared to allow Liam to be part of the Johns Hopkins study if it could have led to new treatments for muscular dystrophy patients.
For now, the Hoekstras are content to let Liam lead a normal life. They have no plans to take the advice of friends who have jokingly suggested they hire an agent for Liam to line up pro sports deals or modeling contracts.
"It's great that he's going to have some extra muscle mass, but I don't want him to be viewed as some kind of freak," his mother said.
Dr. Larson said Liam shouldn't be viewed or treated differently than other children.
"He's a normal kid. He's just got that lucky twist," Dr. Larson said. "It's going to be fun to watch him grow."

Life Lesson :)

2008-07-16T17:28:00.000-05:00

1.
You will receive a body. You may like it or hate it, but it's yours to keep for the entire period.
2.
You will learn lessons. You are enrolled in a full-time informal school called, "life."
3.
There are no mistakes, only lessons. Growth is a process of trial, error, and experimentation. The "failed" experiments are as much a part of the process as the experiments that ultimately "work."
4.
Lessons are repeated until they are learned. A lesson will be presented to you in various forms until you have learned it. When you have learned it, you can go on to the next lesson.
5.
Learning lessons does not end. There's no part of life that doesn't contain its lessons. If you're alive, that means there are still lessons to be learned.
6.
"There" is no better a place than "here." When your "there" has become a "here", you will simply obtain another "there" that will again look better than "here."
7.
Other people are merely mirrors of you. You cannot love or hate something about another person unless it reflects to you something you love or hate about yourself.
8.
What you make of your life is up to you. You have all the tools and resources you need. What you do with them is up to you. The choice is yours.
9.
Your answers lie within you. The answers to life's questions lie within you. All you need to do is look, listen, and trust.
10.
You will forget all this.

Try your best, BE your best !

2008-05-03T17:07:00.002-05:00

"I discovered I always have choices and sometimes it's only a choice of attitude."

Before you complain about how bad things are,
take a few moments to make them better.

Before you consider the day to be wasted,
spend some time and effort to bring it real value.

Before you allow frustration to consume you,
step back and put things in perspective. Then take a deep breath and choose to move forward with a peaceful, more effective approach.

Before you begin to fret about your own troubles, give your help to another.
When you give of yourself, you’ll discover resources and abilities you never before knew you had.

Before you give yourself over to anger,
take time to listen and to understand.

Before you lash out and tear down,
look instead for ways to build bridges and create value.

Before you sink into the depths of self pity,
see if you can find something to laugh about.

When you avoid taking yourself too seriously,
many more opportunities can open up to you.

Before you say or do something you know you’ll regret,
remind yourself of your highest purpose and vision.

Before you take the next step, look where you’re going, and choose the path that you know is best.

Birthday

2008-05-01T13:57:00.003-05:00

Ahh, it was my adorable little sister Eirin's 25th year birthday yesterday.

And this we had to celebrate of course.... She has been looking forward to do something together with me for a long time. It is not often I go out to party, but I had promised her to come with her this night.

We had a lot of fun, and it is long since I have laughed that hard..

Kid rock so Hott

2008-04-29T12:25:00.001-05:00

I love this one !

My scrapbook

2008-04-27T13:27:00.001-05:00

NPC Nationals Dallas 07

2008-01-17T10:07:00.000-06:00

NPC Nationals Dallas 07

Arrived in Kentucky !

2007-11-08T22:01:00.000-06:00

Hi,

I am now settled at the Galt House Hotel.
Getting ready for the show this saturday. Looking so much forward to it, meeting the rest of the girls backstage and all the others.
Think it will be a great show, the last of the season. Followed by thanksgiving and lot's of food. Yummy :)
But.. I can't go crazy on the food yet. Next week I am working the ALR Industries booth at The US Nationals, and a couple of photoshoots as well.

Amy Peters and I will be representing Texas. It is going to be a big line-up.. I think we'll be around 30 girls on stage!

Will keep posting this weekend.

Stay Strong!

XOXO

Pia

Kentucky Next !

2007-11-04T01:53:00.000-06:00

It is only one week left to the Kentucky Pro, a new Figure Pro show of this year.

I am really excited and looking forward to be there. This is my 2nd show this year, the last one was West Palm Beach Pro Figure in Florida.

Most of this season I have used to get settled here in Texas, Usa. Moving all the way from Norway was a major change and a big step in my life.

I miss my near, dear and loved ones back home terribly much, but besides that I love being here. I got the most amazing job in the world, working with the fantastic people in

ALR Industries. Every day is an adventure, you never know what's gonna happen! :-)

I will wear a gorgeous red one-piece next weenkend, designed by CJ.

http://www.cynthia-james.com/

Thank you CJ for letting me wear your suits for the finals in Palm Beach!

It is amazing how much of a difference a good suit can make. It can actually put you placings up... or down.........! So take this good advice: choose your suitdesigner carefully!

Putting so much time, effort, money and sacrifices in getting in shape you deserve good suits to really show off and enchance the results of all the work you've put down when you finally stand on the stage.

2007 IFBB Kentucky Muscle Pro Figure Championship November 9th and 10th

Here is the latest competitor list:

1. Abbou, Jelena - USA (New Jersey)

2. Brown, Darlina - USA (Texas)

3. Cooke-Elliott, Mary Jo - USA (California)

4. Emborg, Maiken - Denmark

5. Fortier, April - USA (California)

6. Gibbon, Marie - Sweden

7. Gonzalez-Leandro, Celeste - Spain

8. Goodlad, Elaine - USA (Nevada)

9. Marlen-Johnsen, Pia - USA (Texas)

10. Matthews, Corry - USA (Virginia)

11. Mertl, Petra - Czech Republic

12. Mullarkey-Barringer, Karen - USA (Arizona) *PRO DEBUT*

13. Peters, Amy - USA (Texas)

14. Porter, Marcy - USA (Florida)

15. Rodriguez, Desha - USA (Florida) *PRO DEBUT*

16. Romero, Rosa-Maria - Australia

17. Salotti, Carla - USA (Massachusetts) *PRO FIGURE DEBUT*

18. Seiwald, Liane - USA (Colorado)

19. Sharp, Cynthia - USA (Florida)

20. Shelby, Kate - USA (Tennessee)

21. Smith, Brenda - USA (Ohio) *PRO DEBUT*

22. Wright, Jessica - USA (Indiana) *PRO DEBUT*

TBD (depends on Sacramento) Arcinas, Huong - USA (California)

Latest Update: November 2nd

Stay Strong!

XoX

Pia

Hi

2007-08-04T16:29:00.000-05:00

I`ve just been in Texas. Had a great photoshoot together with the Ladies from Team ALR Industries; Fitness Pro Kendra Elias & Figure Pro Krissy Chen.

Was at the Houston Pro Show where Krissy placd 7th in her debut as a Pro, after winning the Us Nationals the weekend before. I`m so proud of her!

You can all see Kendra Elias in this months issue of Flex Magazine as well. She is preparing for the Barcelona Pro show now. Congrats with the Flex article and good luck with the upcoming show.

Norways Monica Hoeyer also did the Houston Pro. She really impressed me with her progression since last year, and she shined like a star at the stage! Monica; wow...!

A pleasure as always to meet her and her Husband Bodybuilder Paal Snorre Hoeyer. Good Luck at the upcoming Motorcity Pro!

I`ve discovered the best ever product for fatburning, boosting up my energylevels and metabolism... Try out the Tri-Lean series by ALR !! Especially Venom Hyperdrive !

I have never ever tried something that`s even comparable..

Try it, you will not be disappointed.

Stay Strong!!

Pia

Back home again

2007-05-30T16:04:00.000-05:00

Haven`t been writing lately, because I`ve been home visiting my family and attending a wedding. It was so gooood to be with my family again. I`ve missed them more than I knew. I hadn`t seen my little nephew since christmas, and when I arrived he didn`t even recognize me. He has grown so big :-) Now he is 1 1/2 years old, speaking and running around. I got to celebrate norways nationalday together with them as well. It was lovely.. :-) And it was really sad leaving. The days just flew..

But now I`m back and home again. Back to training and dieting. It seems like my first competition for this season will be 14-15th of july in New york. My plan was to compete in Cal Pro, but I went home instead. It was more important to me to spend some familytime, since I don`t get to much of that when the distance is so long between us.

I`m spending more time on training and dieting than last year now. It is a priority, and I don`t work as much as last year. Last year was crazy with all the work I had, and I need the time to focus if I`m gonna be as good as I want to. I`m eating a lot more food now, so I have to get started with some cardio as well. Training is going well, and I`m really motivated. Can`t wait to be on stage again.

Will be posting my new training regime tomorrow. Training 6 days a week now. Just got to, if I`m gonna gain all the muscles I lost after surgery early this year. The pics on the frontpage of my website was taken last week, so my shape isn`t TOO bad. But still I got a lot of work to do.

Got about 8 lbs to loose I think before I`m there. But not to worried about my conditioning, I always manage to get lean. It`s more the muscles and the thickness I`m worried about. And I might try a little softer look this year.

Stay Strong!

Pia ;-)