Step turns into turningcompetition
When I am to sore to do kettlebell i mix it with step or jogging. What i have notice on the stepclasses since i came, is that we turn so many times around and not only in one direction thank god but when you turn 10 times right and 10 times left i more think that i can not fall insted of that i should work up and down on the stepboard. They must have some competition between the step instruktors here in us.STEP TURN COMPETITION. I hope all of you instruktors who read this se that there is som fun in it. In Sweden we have rules that say that a Stepclass at Sats only is alowed to have 3-4 turns or even less. I love the classes i have been to and i can handel all the turns but I dont se one person who can use the length of there arm because the tempo is to fast. BPM ?
My personal reflexion.....
My first run
Wednesday the 14 th I did my first run since i came to US. The sun was shining and I felt realy god doing it. I was running along the riverside. I would call it a big canal and it is a canal ending up in the Columbia river. the canal is called Willamette river and runs throu Portland. The run was around 3-4 miles and goes from the west to the east side of the river and gives you a nice owerwieu of city portland. I did go two laps and totaly I did around 7 miles with is around 10 km. Nice but not as nice as Lidingöloppet last 10 km. I mile=1,61 km
Favorite step
Last Sunday I went to Franks Step class and it was crowded so I had to stand in a bad place were i culd`nt se annything. That was the first, and after that the women infront of me did the hole coreografy almost before Frank had done it so I was so cunfused. And the thered thing- my foot was hurting. Thre bad things made that class bitter hell. I fellt so bad, but today I was back and it was so funny. Dont give up!
I have made som realy nice frinds and two of them were training in my class today.
Sharol
DougIt does look fun dose´nt it? and hard ofcourse.
Nice clothes at Lululemon store
After the first week i understod that one of the biggest training clothes brands here is Lululemon. I went down to that store and I wanted to by everything. You must go to there website and check it out. It comes from Canada. lululemon.com
I have stared teaching some classes an it is big fun. I like to teach and this gives me a big challench with the langues. This is funktional training you bet!
Swing with a catch
I like the callenge with all this new moves.
Fastfood or not?
The rest of the week I have to stick to my diet. I feel motivated so it is not hard and it will be nice to see how I will look when I go back to sweden. Extra protein is impotent when you are training hard. I have one proteinpowder after training and a nother one before going to bed. I dont feel as hungry during night when i eat it.
One more day in paradise
I can not understand that I have been here only 2,5 week. I have done so much and I have met so many nice people. I like it here and I know now that my life will never be the same, in a god way. I think of my life a lot and realise how important it is to do things that scares you a little bit. it makes you grow as a person.
Today I did one class with Ray at 9 am and one at 2 pm ( the trainer time). I felt strong today. it was hard to smile but what dont you do to look god in the picture. 
Pushup blaster!
And tricepsblaster........
I am a Kettlebell coach..YES!
Last day with the gang! today we learned basic exercises for competion. Jerk,Snatch,Long Cycle,Chair press and clean. You do every move for ten minutes. Women with one kettlebell and men with two KB. Women do one switch after 5 minutes. We did two runs for ten minutes and hell I felt it in my arms. I like to push myself to the edge and I realy did. 
YOU ONLY STRONGER!
And Flexible ( Worm up move) EKG Matrix
Coach Certification kettlebell
A cirkeltraining: Log 85 pund/42 kg(stock), slege on tyre, snatch both arms, pullups in roperings, Lunges(utfallsgång) , row in rope. The log and sledge station were a big challenge,because I have never tried it before.
From the floor to the ceiling. 3 - 4 times in one minute.
If you are angry take it out on the tyre. Tomorrow i have to write with my feats. I have spaghetti arms.
Trainer are training
At the picture you can se Michael,Sue and Aaron
The Bar Method
I had never heard of this kind of training before so I just had to test it. It is a calm and nice atmosfer in the training room and the floor is soft. I felt like I was going to a balley class. The class consist of strengtraining movements very similar to balley. After eatch strengtraining movment you do a stretch and the music follows the tempo.We use the bar,weghts and a very soft mat to lay on. I know it takes time to find the rigtht move so I will give it a chans on friday again.
The rooms are briht and with a wery nice interior.
Zumbatime
I always wanted to try the class called “Zumba” because I have seen so much commercial in Sweden. I sad to myself that when I come to the states I will try it and now I have. It was a refreshing and happy class with a lot of hip movements. The instructor was a real dancing girl with a lot of passion. She made me feel that I was as god as her, thou I was not. I was poring wet after the class and that is what I want. It was like “Sats Dans” in Sweden.
The instructors name is Kriss
A kettlebell
wet step with Toni
Toni is the girl in the green shirt in the midle. HELLO SWEDEN!
The cardio machins are on the top abow the the strengtraing. BIGG!
Warior class with Erin
Saturday Morning Erin whiped my ass. Erin is a trainer at the Elite Kettlebell gym and as it happened she is in the background of this picture. I want to show you how they present the class to the group. They just write it down on the mirror. I am not going to explain the moves. It will be a suprice to you all when i get home.
Super Step Class
Circeltraining
Pushup with a kneetuck= Armhävning + benindrag höger,vänster
Rope pullups
Its realy heavy .......as you can se
Another type of training - Climbing
Between am training and pm training Leo and i was at a big climbing center. Here it is Leo helping his mum to get up. I realy dont like hights. But what is fears for if not to overcome them.
No, I promise you nobody is hitting me except for the kettlebells. Wrong technic does this big brueses on your arms. Everybody gets them.....the bruse stage.
Windmill
Training 4pm: A demanding klass with a blend of floor work, pilatesballs and kettlebells. This exercis is called the windmill.
Köra bil i USA
After looking at the map and loaded myself with a lot of confidence I started the car and took us to the nerest kettlebell gym hear in Tigerd where I live. Not so far but the roads are realy wide. Todays morning training was with Ray. It was me and another lady working out.
I was soking weet when the class was finischsed. Afternoon training 4 pm with Michael.
First Kettlebell training
photographer is Leo. His is learning the camera. Jetlagd but realy hungry for training a got to the gym in Perl district,Portland to do my first kettlebell training. Aaron took me throu the first training that consisted " turkish getup" and then after that we did the 6 most basic woves. swing, clean, clean and press,squat,snatch,high pull. I know that you who havent trained with kettlebell have difficultys knowing what am talking about but hopefully you get so exited and curius so you bok a time with me when I get back to Sweden. The second training was lead by Michael Skoog the owner of the gym. We did the 6 with and something called figure 8 with a hold. That realy kicked my ass. We train agains time not sets.
After the traing 15th march