All my best wishes for you and your loved ones
A Happy and Healthy New Year 2017
Full of Joy and Enlivening Experiences
(if they don’t coming knocking on your door, then go create them yourself)
Af Marina Aagaard, MFT
The 100 Workout of the day is based on the seven basic steps of Sports Aerobic plus three variations. A cardiovascular, and maybe stamina, workout.
For fast and easy exercise in the gym, at the job, at home or when you travel.
100 workouts are popular time-efficient circuit training workouts with a common feature:
10 or fewer exercises repeated 10-100 times or for a period of 10-100 seconds.
There are numerous models. Here is an easy one.
I designed this for Travel Fitness and for Ski Fitness (part of workout) and it works; your heart rate and energy level increases – as well as energy consumption.
The workout consists of raw basic steps in mixed impact with the feet in and out of contact with the surface, but it can be adapted as desired for pure
High impact, with propulsion, both feet leave the ground (replace walk with gallop).
Low impact, with one foot on the ground at all times (replace jack with step out jack).
Too hard? Lower intensity by using smaller movements and slower tempo.
Too easy? Increase intensity by using bigger movements and faster tempo.
100 Workout Basic Step Raw
100 WALK or GALLOP
90 JOG or RUN
80 SKIP low skip, variation: 20 legs front, 20 side, 20 back, 20 front
70 KNEELIFT, low impact or high impact – maybe double tempo high knees
60 KICK, variation: 20 high kick front, 20 side, hip abduction, 20 back, hip extension
50 JUMPING JACK, high impact, or low impact, step out jack
40 LUNGE tap back low impact, 20 basic, 20 right/left or high impact jump lunge
30 JUMP focus on being light on your toes
20 TWIST jump feet side to side, 180 degrees
10 SQUAT JUMP parallel squat and high jump
Warning 1: When working out within a time frame, do not get sloppy, maintain good form.
Warning 2: Many 100 workouts result in extra muscle fatigue. Be careful, avoid injury.
Warning 3: Many 100 workouts promise a set number of kJ burned. May happen or not.
Outdoor training is always interesting. It provides a chance of sight-seeing.
No matter if you are at home or abroad, there is always something to see.
If you take a closer look.
I am a BIG fan of ports (and the sea), graffiti (not ugly tagging) and exercise.
This day it is a nice 3-in-1 surprise (but no no, no choko Kinder eggs before Easter) as the graffiti was unexpected, but very, very cool. Respect, Grisk, Peter Birk.
Around the corner, in the outskirts of the Port of Aarhus, earlier (during winter):
As I said: I don’t like tagging, especially not, when it is defacing beautiful buildings.
This, however, is street art, I believe, and in an otherwise bleak, remote place:
“A piece of heaven fell from the sky. Luckily the sparrows put it back before anyone noticed”.
Gloomy looking, but good (interesting views).
By Marina Aagaard, MFT
Going for a long drive by car? For business or pleasure, job or holiday? Then take care. Not only can driving, sitting for hours on end, (and the traffic) be harmful to your health. If you enjoy snacking in the car, this could lead to unwanted effects.
Apart from gaining weight, if you drive often, too much sugar too fast results in low blood sugar shortly after and this can lead to:
The first two very dangerous, when driving; should this happen, stop immediately and have a rest, a 5-10 minute power nap . The last could lead to anti-social quarreling, if you are on a drive together with others, family or friends, in the car …
For many people driving equals snacking as a nice passtime on the road. But it is all about habits and actually you do not need snacks for your drive.
A special and important long-drive tip. A tip which may prevent you from eating too much or getting too tired. A tip which may help prevent blood cluts (which is a risk factor, especially for adults and the elderly, when you sit for too long).
Have a rest area rest every or every other hour. Get out and move about a bit..
Hop, jog, twist, shake your body. Or if you have time, do a short (7 minute?) workout.
Have a nice drive.
By Marina Aagaard, MFE
Too difficult, too time consuming, too strange? Yoga versus not yoga? It doesn’t have to be either or. Yoga can be a lifestyle or it can be a frequent or less frequent supplement in your training or sports regimen – adapted to your personal needs.
So the choice is not difficult: Yoga.
Yoga can be anything from breathing exercises and meditation over stretching, balancing and resistance training to daily physical, mental and spiritual practises.
You decide how and how much or how little.
For years I thought, that yoga was too demanding and time consuming. Now I practice it fairly often and when travelling it is a very nice and easy way to keep fit and well.
Have you not tried yoga yet? Give it a go, you will be pleasantly surprised.
By Marina Aagaard, MFE. Photo: Henrik Elstrup
Aarhus, second city of Denmark, and also a so-called second city sight-wise; when everybody has seen Copenhagen, where to next? And now second on the Lonely Planet Best in Europe list, too. That’s okay.
The town where I was born and raised, Aarhus, on the peninsula Jutland in Denmark, was recently named among the best places in Europe by Lonely Planet travel guide.
In second place, just before Venice, the most beautiful city, can you believe it?
Lonely Planet: Best in Europe 2016
Visit Aarhus, it is worth a visit, for an extended weekend trip, or even a week, which would give you time to visit one of the Danish National Parks in Jutland: Vadehavet, Thy or Nationalpark Mols Bjerge, the latter close by (my new neighborhood as it is).
If you decide to stay in the city you can spend a day in and around Aros, the main art museum of Aarhus, which had an amazing roof top added later (60 mio. DKK, 10,7 mio. USD): Your rainbow panorama by Danish-Icelandic Olafur Eliasson (top photo).
Aarhus is a fairly small city – 264,716 inhabitants in the inner urban area and 330,639, municipal population (2016) – has been named ‘City of the Smile’ and ‘World’s Smallest Big City’, especially the latter being reasonable descriptive: Aarhus offer smaller scale sight-seeing opportunities and facilities similar to those of bigger cities.
There is a concert hall, Musikhuset, for opera and classical music, and there is a small, cozy theatre (plays in Danish, though) as well as exciting modern dance scenes.
Aarhus has a festival week, Festugen, first week of September every year. There is an abundance of music, dance and plays in many genres. A lot of the events are free. There are also many beer stalls and tents, some with live music, during festival time making the event and city a bit loud and messy in some places. (photo: Sculpture by the Sea 2015).
The city has affordable – not supercheap nor overly expensive – offers for shoppers from visiting cruise ships and elsewhere. Exclusive top brands like Prada, Gucci and Hermes may not have shops in Aarhus, but you can get Danish design fashion, jewellery and art.
Top-10 Reasons to Visit Aarhus
Come and see us : – )
Top-10 Aarhus Restaurants
Michelin starred restaurant Restaurant Frederikshoej is in the top-league of Danish gastronomy, thanks in no small measure to the prize-winning celebrity chef Wassim Hallal. Restaurant Frederikshøj became a star in Guide Michelin Nordic Cities 2015 and again in Michelin Nordic Guide 2016.
Michelin starred restaurant 2016. Restaurant SUBSTANS had a star in Guide Michelin Nordic Cities 2015 and again in Michelin Nordic Guide 2016
Michelin starred restaurant In Restaurant Gastromé you can experience gourmet country-inspired cuisine at Michelin-standard. Once again the restaurant recived a star in Michelin Nordic Guide 2016. The two chefs’ philosophy translate into their wine, food and quality.
Guide Michelin Bib Gourmand. Guide Michelin also awards the Michelin Bib Gourmand, and two restaurants in Aarhus have received this award which is designated to restaurants which serve exceptionally good food at moderate prices.
Michelin Bib Gourmand Restaurant Pondus was awarded a Bib Gourmand in Guide Michelin Nordic Cities 2016, given for high quality food at affordable prices. At restaurant Pondus the focus is on modern and simple Danish cuisine combined with ecology and Danish commodities. With a feeling of french bistro.
Michelin Bib Gourmand Restaurant Hærværk was awarded a Bib Gourmand in Guide Michelin Nordic Cities 2016, given for high quality food at affordable prices.
The commodities dictate the menu. Unpredictability, free hands and solid craft is what characterize this restaurant.
Ratings in Guide Michelin. In addition to Michelin stars and Bib Gourmand awards, several restaurants in Aarhus are rated in Guide Michelin Nordic Cities 2015, which only recommends the very best of restaurants in Scandinavia.
Delicious Scandinavian cuisine and wonderful wines at the critically acclaimed Nordisk Spisehus eating place – in the heart of Aarhus. A true Scandinavian gastronomic experience at its very best, when its team of top chefs, including members of the National Culinary Team of Denmark, compose luxurious Scandinavian menus which are always prepared from fresh seasonal produce.
Prizewinning open sandwiches in a unique setting At Kähler Spisesalon you will immediately sense the passion and love for Kähler’s world-famous ceramics. The unique ceramic design of Kähler converges elegantly with the classic and modern Danish dishes on the menu.
Hotel & Restaurant Ferdinand is placed on Åboulevarden in the centre of the city. Ferdinand was named the best Danish brasserie of 2009 by Den Danske Spiseguide (The Danish Restaurant Guide). Gourmet dinners, high quality combined with simplicity and elegance. Includes dishes in all price classes. In addition you can also choose from a large assortment of wines.
Enjoy an exclusive dinner at Castenskiold – Food & Nightclub. Their main concept is the new initiative which should invite everyone to culinary curiosity. They have made more room at the tables so the shared food experience gets elevated without having soaring prices.
Classic cuisine with care & consideration Overlooking the Marina in Aarhus and in a simple black and white setting that is warmly illuminated by copper lamps, you will find “Frøken Koch”. A popular restaurant by the local Koch Brothers’ where they serve classic Danish cuisine. They will serve you a full plate of simple, honest and no-frills food that is expertly prepared and served with the unique care and consideration that is characteristic to the Koch Brothers and their varied restaurants.
There are actually many more restaurants with very nice food, indian, persian, vietnamese, japanese, thai, greek and more, as well as these:
French restaurant in Aarhus, mentioned in the 2015 Michelin Guide.
American steak restaurant in Aarhus, reviewed in the Michelin Nordic Guide 2016
French restaurant in Aarhus. Reviewed in Michelin Nordic Guide 2016.
Danish restaurant in Aarhus, mentioned in the 2016 Michelin Guide.
Café and deli in Aarhus, mentioned in the 2016 Michelin Guide.
And a personal favourite for a wonderful Sunday Brunch with a lovely view:
Goumet restaurant just outside the city centre. Run by master chef Palle Enevoldsen (earlier together with Michelin chef Wassim Hallal). Very nice restaurant by the bay.
By Marina Aagaard, MFE
Swiss ball or stability workouts are fun and effective and provide variety as part of a general exercise program. The ball workout format is the same as other workouts for personal training or group exercise.
The workout can have a traditional resistance training format with 1-3 sets of 6-10 repetitions of each exercise, from 6-16 exercises depending on difficulty and intensity. And a 1-2 minute rest-pause between exercises. Or:
The workout can be performed as circuit training with 8-12 exercises and 30-60 seconds of each exercise (or 6-12 repetitions of each exercise) for 1-3 rounds.
All exercises should be adapted for the purpose and the person(s) working out.
The structure may vary according to needs and preference, but here is an example of a group exercise swiss ball or stability ball class:
SWISS BALL / STABILITY BALL WORKOUT DESIGN
Part of class | Duration | Music tempo
A typical swiss ball / stability ball class has no cardio section as this is not the primary focus, but it is possible to have som fun and/or challenge drills for light cardio work.
For more exercises:
Stability ball exercises (500 exercises for cardio, strength, stability and flexibility)