Mental träning.

I hela mitt liv har jag brottats med dålig självkänsla. Det har jag nu rått bot på genom att börja med tankeövningar. Det började så och nu har jag tagit det till en nivå när det gäller träningen också. Jag anser att du måste sköta både kost, träning och den mentala biten för att lyckas att bli ditt bästa jag. Sen att du mentalt mår mycket bättre gör livet lättare att leva.

Målbildsträning

Då går jag igenom i mitt mentala rum hur allt kommer att gå, hur det ser ut där jag är och hur jag känner mig. På så sätt är jag inte lika nervös när jag ska utföra saker eftersom jag upplevt dom i mina tankebilder massor av gånger innan. Detta kan jag använda mig av när jag ska träna tungt, tävla eller hålla i en föreläsning.

Målprogrammering

När jag tränar försöker jag alltid använda mig av framtidsbilder av mig själv. Tex om jag tränar ben så tänker jag på hur jag skulle vilja att mina ben så ut. Har man svårt för det så ta en bild från en tidning så du vet vart du vill någonstans med det du utför på gymmet. Jag har fokus på det jag tränar och tänker inte så mycket på vad jag ska göra efteråt.

Styrketräning

Eftersom jag är smal i mig själv så kör jag relativt tungt året om. Har provat att köra lätt och tungt, men får inte samma resultat. Jag tror på att träna efter sin kroppstyp! Kör oftast 2, max 3, muskelgrupper åt gången och 4-8 repititioner och seten varierar från 10-18. Axlarna svarar bäst på att jag tränar dom 2 ggr per vecka och den övriga kroppen en gång per vecka. Givetvis provar jag lite olika men det är detta som fungerar bäst för just mig och just nu. Jag älskar att träna axlar, trots att det är dom som alltid varit den svagaste muskelgruppen. Men det finns nog inget som jag tycker är tråkigt. Allt handlar om inställning. Kommer jag i perioder när motivationen svajar så använder jag mig av mental träning för att hipa upp den.

Diet

Påbörjas oftas 2 månader innan tävlingsdatumet. Men denna gången smyger jag igång den lite redan 11 veckor innan. Sen skalar jag bort mer och mer för att sen på slutet inte äta varken ceralier eller mjölkprodukter.

Stubborn, small and strong

Since I am practically born with skis on as sports and fitness has been quite obvious to me. Just as natural as eating and sleeping. My entire family trains and my dad is still at the elite level. How about a silver in the SM Vetra class for cross country skiing.
Unlike my dad so I laid off with skiing at the elite level in their teens.
Low weight of 42 kg at age 18
So my goal when I visited a gym in Umeå was just weight gain! And it got to my great happiness. Went up 3-4 kg the first year. The fact that I was so narrow that it seemed to also direct. Me and Annika Warg trained in the same gym at the time.
1993 was the first fitness contest held at Skara Summerland.
I was there and watched and became quite excited. So where would I look like! Top 3 was Andrea Kosa, Alexandra Vusir and Kristina Eklöv and Other Kosa was my first role model. She was the prettiest woman I've ever seen.
Now I had a goal for my training.
1994, it was time for me. 3 weeks before the national selection for SM so notified my dear friend Nicko (World Class Helsingborg) to my first race. 3 weeks of diet and preparation for the free program, dips and pull-up to my debut was not much, but a very fun experience.
2 weeks later was MP in Bastad. It went well and I got a taste for more. 4a and came even before the race was finished, I had decided to go for the next year.
1995 SM gold in Ms. Fitness
What a feeling it was to compete at center court in Bastad and also to win. The event was professional as it always is when Ove Rytter is involved. After the victory began to spin the carousel. EM, Arnold Classic and photography jobs. I could not feel or think, but everything went very quickly this year and also the next.
1997, I call for my first professional tournament, and thus the first Swede who received pro card in fitness.
What a difference it was to compete as professionals. The girls were extremely talented and I competed against bla Lene Johannesen. I developed a lot during this time and especially muskulärt. I got a taste of what was required if I could rise in rank.
1999 I did not want to compete more.
It was tough to work, practice, practice at times and practice again. I did not and could not longer the pace so I took a break. Thought then that I would never want to compete more. That was until the day when the figure appeared, or as it's called in Sweden-body fitness. Competition Suget started coming and the seed within me began to grow.
Was not a long illness come between so had probably my comeback brought forward.
But now I had to make a comeback that felt right into the soul.
2005 comeback and win run in Lucia-body fitness in Gothenburg
It was a wonderful victory. Probably the best I have experienced emotionally. Until I won the Nordic championships, it was fantastic!
2 years of hard training in the gym and in 2009 it was time for racing again. I began my diet even before the summer and then rest during the July holiday. It suited me well to go down slowly in the weight of the result was that I never felt so good ever during a diet. Everything went like a bed of roses and I went to Atlantic City with Klaudia and got me two gold, a victory of -158 cm and an overall victory. Three weeks later it was time for MP and I had fallen Further 2.5 kg. Shape felt really good and when they would merge the classes in Nordic Championships, I was a bit worried. But I won and it's my first gold at a Swedish championship in 14 years.

Mental training.
All my life I have struggled with low self-esteem. I have now been remedied by starting with light exercises. It started so and now I have taken it to a level of training also. I think you have to manage both diet, exercise and the mental piece of that success to become your best self. Then you feel much better mentally makes life easier to live.
Target image Exercise
Then I go through my mental room how things will go, what it looks like where I am and how I feel. In this way, I am not as nervous when I'm going to do things because I experienced them in my mind pictures lots of times before. This can I use when I'm going to train hard, compete or keep in a lecture.
Målprogrammering
When I train I always try to use me to the future of images of myself. Eg If I train legs, I think of how I would like my legs so. Has been difficult for it to take a picture from a magazine so you know where you want somewhere with what you're doing in the gym. I have focused on the train and I am not so much on what to do afterwards.
Weight Lifting
Since I am thin in myself as I drive fairly hard all year. Have tried to run the light and heavy, but may not be the same result. I believe in training for his body type! Run mostly 2, max 3, muscle groups at a time and 4-8 repetitions and sets range from 10-18. Axes respond best that I train them 2 times a week and the rest of the body once a week. Of course, I try a little different but this is what works best for me right now. I love to train shoulders, although there are those who have always been the weakest muscle group. But there is probably nothing that I think is sad. It's all about attitude. I come in periods when the motivation sway so I use mental training to enhance it.
Diet
Usually begins 2-3 months before the contest date. Then I peel away more and more to late at the end did not eat either cereali or milk products