A Very Fitness Christmas & New Year

Wonderful Christmas and New Year Holiday time for each and everyone!

I’ve again been working and training through both Christmas & New Year… Could have done without the work part, but after many months of sick leave without pay this year I have to earn a little to spend a little :).

Just before Christmas, I had again such a great time in Vierumäki Sport Institute of Finland in my second part of Finnish Fitness Alliance’s coaching certification course, and got to know our group of fitness coaches a bit better.

We learned more about dieting strategies, fitness and bodybuilding research done so far in the world, evidence-based nutrition and supplement guidelines, doping regulations and many other subjects. We also had to plan and run a posing practice to each other in small groups. My group had kind of advantage as we had IFBB bikini World Champion Anna Virmajoki giving us a couple of hints how to do it 😀 …

At Vierumäki with my fellow fitness coaches

The best lecturer in Vierumäki was one of my favorite dietitian / nutritionists in Finland, Patrik Borg aka Pöperöproffa (The Mush Professor 🙂 ). He is renowned from his work on obesity and sports nutrition and he writes a very popular blog in Finnish: http://patrikborg.blogspot.fi/ . His talk was about eating disorders in sport. Some of best pieces of Patrik’s lecture:

-How do you stay relaxed and keep a normal relationship with food and eating? The answer is not discipline and tight control.

-Food is food. It shouldn’t be a reward or a punishment. Allow flexibility in your diet and make conscious choices by free will – “I could have some cake, but I choose not to today”.

-“Shouldn’t” -type of thinking leads to problems, as well as denying yourself certain foods or food groups or stigmatizing some as “bad” or “unhealthy”.

-An alarm should ring in your head if you notice feeling guilty about eating, or anxious when thinking about eating or about certain foods, or you “buy” allowance to eat by (over)exercising.

I’ve had issues with body image, self image and disordered eating when I was a teenager and exercised a lot. I hope Patrik’s message about relaxed and permissive eating would reach as many people suffering from same issues as possible. Now as I’m older and thankfully wiser I’ve gotten through that phase. Still, many others need therapy and help of a dietitian and other health care providers to heal themselves. A good coach/personal trainer can also help with disordered eating habits, preferably in co-operation with aforementioned professionals.

A few years ago, Precision Nutrition’s coaching program helped me focus on how I perform instead of how I look, and noticing and naming the feelings and thought systems behind my actions that made me overeat junk food or starve myself. If you’re interested in learning more as I’m a certified Precision Nutrition Level 1 coach (and happily doing my Level 2 Cert program!), shoot me a message 😉 .

Finnish winter is long and dark but great teaching, atmosphere and my thirst for knowledge kept me awake at Vierumäki!

I feel so happy about my decision to start the fitness coach course. Fitness is something I’m really passionate about. The sport of fitness, whether it be natural bodybuilding, bikini, physique, figure, etc. requires incredible amount of dedication, determination, patience and self belief, and really teaches you to walk the walk – live by healthy eating habits and regular exercise every day of the year. I’m thrilled and privileged to be able to work with other fitness enthusiasts and famous coaches and athletes ❤ . I hope I’ll be able to finish my powerlifting coach certificate next year, too, though. I still love the bench, deadlift and squat, too (not necessarily always in that order 😀 ).

I’ll be finishing my Finnish Fitness Alliance’s level 1 coaching certificate next February, and have decided to continue straight away to level 2 course that starts only 2 weeks from now! ❤

Aaaannd…. I’m also now a certified personal trainer!! 🙂


I finished my written, case study and live coaching exams this month. ❤ I feel so relieved the long year of studying is finally over. I’m not sure if I learned much new since I had so much past knowledge and experience about training, nutrition and coaching, but now I have the certification to prove it.

The last weekend of studying at Trainer4You was probably the best. We had one of Finland’s gurus of functional movement, physiotherapist and Anatomy Trains -instructor Ari-Pekka Lindberg to teach us movement analysis ❤ . 

When I have the chance in future, I’m want to learn more about functional movement and movement screening. Before my personal trainer studies, I’ve studied fascial manipulation techniques, manual back therapy and acupuncture for my physician’s work. But next year 2018 my focus is on becoming a better coach for my athletes, and learn more about fitness sports, especially the competition prep. I’m happy I have such good contacts and already a great fitness team I can fit – more on that later 😉 .

After New Year I have more time to rest, but just to keep myself in good health and performance I’ve fitted short naps and other relaxing breaks such as cuddling with hubby watching Netflix around my each day.

Me and Franz getting some rest before I hit the gym
Franz takes his naps seriously 😀

I got the spend Christmas with my husband in Hamina – even though I worked, we still went to the gym and had some fun and relaxed time together – that’s all I needed and asked for for this first Christmas as a married couple ❤ ❤ .

We found a new way to put hubby’s medals into use in Christmas decorations! 😀

A very Merry Franz Christmas! ❤

I managed to squeeze in my regular benching session and squats on Christmas Eve :).

After a couple of first hectic weeks of year 2018, I hope I will be sharing more and more often here on my blog about my journey into coaching, how I manage stress nowadays, what’s in my workout program and about my athletic and other aspirations for new year.



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