Jamie Sallmén and I are hard at work as she enters the fifth week of the program I designed for her. The results are even better than I expected! I’m not going to get into any specific details just yet but we are WAY ahead of schedual so check back for her work out and reveal – way to go Jamie!
Here’s a little taste of the legs and buns work out we’ve been doing for Molly Rustas Bikini Work Out. The work outs are designed to re-shape the muscle and burn fat simultaneously. Molly is doing 3 exercises in 5 minute circuits. They can also be done in sets and repetitions i.e. 3 sets of 15 – 25 repetitions per exercise. The 3 exercises Molly is doing are: Leg Extensions, Lunges and Open Bosu Ball Squats.
Now, Open Bosu Ball Squats are a favorite of mine. Your arms should be slightly behind your head when fully extended, thus positioning your body in a straight line. By extending your arms, you automatically activate your core muscles, which are vital in all exercises. When performing your squats on the Bosu Ball, you’re not only building muscle, you’re improving your balance as well.
1.) Stand on the Stuss Ball with your feet shoulder width apart.
2.) Raise a stick above your head placing your hands slightly more than shoulder width apart.
3.) Place a rubber band below your knees for extra tension on your glutes.
4.) Slowly lower your hips towards your heels, flexing your entire body to maintain balance.
5.) Make sure that you “break” on the way down i.e. keep the movement fluid by breaking toward the end of your squat ( 2.5 seconds on the way down and 1.5 seconds on the way up).
6.) Remember to breath! Inhale on your way down. Exhale on your way up for power.
If you exercise regularly, are in decent shape and are up for a challenge do this exercise for either 3 sets of 15 – 30 repetitions or 3 sets of 1 minute in your circuit. However the amount of sets and repetitons you do must be determined by your physical condition. Use common sense and don’t over do it if you haven’t trained in a long time. Both lunges and leg extensions can be found in video form at dflex.se/ben.
Something really fun is in the works. I won’t say what it is yet but here’s a little hint.
Jag är bana mig nöjd! Idag gick riktigt bra! Började dagen med en smoothy gjort av
Banan, coconut juice, protein,kanel o gluten free havregryn
Det blev chèvre sallad innan lunch,ännu en protein drink och sen halloumi sallad med bulgur 13.00. Efter 15.00 åt jag bulgur,rå grönsaker o mozzarella med blå bär i 2 omgånger. Efter kvälls passet en kvälls smoothy:)
Helloj! Joo igår va en riktigt bra dag för D-Fizzle.
1)matlådarna va klara tack vara frugan så min kost va på
topp!
2) Körde 1 timmes cardio på morgonen & min son kom förbi
gymet så jag mådde även bättre 
3) Körde min första fyss pass med Jontan som nyss kom
från Thailand efter 1 månads träning.Han tyckte jag va
rätt bra!
4) Jag körde även styrke ( bröst & biceps)
Idag ska jag blir precis lika duktig! Vi hörs lite senare kram!
Wow, another year has come and gone. I’ve been married for over a year, I’ve got to see my kids grow spiritually and physically. I know what love is, and that my wife and family are the core of who I am. I’ve been blessed to work with what I love, and to be able to help all kinds of people from several walks of life feel healthier and happier.I even gained 3 kg of muscle! I take time out everyday and give thanks for everything I have, cause at 44 years of age, i’ve come to understand that its the small things in life that are really the big things,the things that really matter. So being that we’ve been running this website since 2010(thank u Jonatan Westin ochTobbe),I wanted to thank all our members and EVERYONE who trains and that has trained with me throughout the 20 YEARS, thats right,this feb it will be twenty years that people have trusted me with their health and taking care of their physiques. I intend on throwing a party and I hope you all are coming,and I thank you all because without you,none of this could happen.
So whats next?As a body builder, one always looks to develope and thats exactly what I plan on doing this year. I want to be the best I can be both spiritually,mentally and physically. I am going to take myself where I’ve never been and you are all welcome to join me on this journey. I want to make a difference and hopefully inspire others to do the same.
2011 brought many exciting things. I was given the honour to train the legendary Mikael Persbrandt for his role as ”Hamilton” and in ”The Hobbit” He’s not only a great actor but a great human being. I had an incredable time helping Petter Eggers get ready for what many people say is the best drama series ever done on swedish telivision ”Annoo 1790″ and Jocke Nätterqvist for his part in the romantic drama ”Kiss Me”.
So on this last day of the year I give thanks for all the wonderful memories,all the beautiful sites I’ve seen with my family(Barcelona,Mallorca,Amsterdam and you say New York city)and all of the beautiful children that were born in 2011and arrived safely! Big up ”Prince” Vince Seisay,and for all the people that have touched my life.With that being said,its time to start 2012 with a BANG!!one love David
some pics from 2011
Lax är en höjdare!Mocko är en av mina favo lunch cafe för det finns alltid något nyttigt:)
Firade min sons 21 års dag på hans favo restaurang Mäster Anders på Kungsholmen!Om ni inte ha ätit där-GÖR DET!!!Outstanding service mat o dryck
Jag älskar pizza (är uppvuxen i New York) En kompis berättade om sin favo med köttfärs,banan o kurry..I had 2 do it:)Mums
