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Monday, June 18, 2012

New summer recipes.

 I had some amazing food this weekend and wanted to share some of it with you. I am eating  a lot of salads since its summer and the garden is booming with fruits and veggies. The cool thing about salads is that you can put everything together in one bowl and it turns out amazing. Easy simple and healthy just the way I like it :-)

Spinach Salad with  a Low carb tortilla, BBQ chicken, guacamole and salsa

Spinach, cucumbers, carrots, tangerines, vinegar and salt/pepper.
low carbs tortilla, BBQ chicken, Almond cheese, Plain Greek yogurt, all natural salsa and guacamole/
BBQ chicken:
Mix chicken with taco seasoning, sea salt, pepper, chili, Heinz low carb ketchup and sugar free syrup. BBQ to perfection.
Avocado, Greek yogurt and 0 cal guac mix. 

Steak salad w. grilled cheese tortilla

BBQ steak, tomato's, avocado, cucumbers, tomato's and fat free Ranch dressing.
Blue corn tortilla w. flax seed and almond cheese.

Oat flour pancake w. Fage yogurt and blueberries

Water, oat flour pancake mix, vanilla extract and almond milk.
Add blueberries and Fage yogurt on top. Optional sugar free syrup. 

That should give you some ideas. I will keep collecting what I eat. Its actually fun for me to do, I am becoming very creative with what I got:-)


Friday, June 15, 2012

Start the day the RIGHT way


Is that something you say every morning when you get out of bed? There is no reason why you can’t have them. It’s all about how you make them and what you put in them.
So what are the benefits of eating a healthy breakfast?
- A kick start to your metabolism (YES you do HAVE to eat breakfast to lose weight) 
- Sustainable energy for the day (Avoid an energy crash after you eat lunch)
- It has shown to decrease the chance of cancer by 30-40% (According to the American Cancer Society) 
-Appetite control because of a stable blood sugar
-A major mood enhancer (You feed your brain and that makes it happy)
Like every other meal during the day you want to enjoy breakfast. Breakfast is my favorite meal of the day. I actually plan my breakfast in my head the night before I go to bed so I have something to look forward to in the morning and something to get me out of bed.
As I mentioned above it’s not just about eating the breakfast, it’s also about getting the right nutrition. Try to get an even split between you proteins, complex carbs and natural fats. Here is an example of a few things I eat:
1 cup Fiber 1 cereal, 1/2 cup almond milk, 1/2 cup of blueberries, 7 egg whites and 2 full eggs.
10oz Greek yogurt, 1 slice whole grain bread with 1 tbsp. of peanut butter and sugar free jam.
1 cup oat meal, 1/2 cup sliced strawberries, 15 almonds and 10 egg whites.
When I get out of bed too late: 2 scoops 100% whey protein, 1 cup oatmeal in a shaker and fill it up with water and shake it.
I need about 3000 calories a day, so that’s what this is planned after. If you need less, then don’t eat as much as me.
I hope you get the picture I am trying to paint :-) Get a good solid breakfast and you have started the day the RIGHT way. 
Need a good pancake recipe?
1/2 cup oat flour
2 egg whites
1 scoop chocolate protein powder
1 tsp cinnamon
1 package of TRUVIA (natural 0 cal sweetener)
Use water for liquid and a spray 0 cal oil for cooking. And you can add some blueberries and Greek yogurt on top to pimp it out.
Foods to avoid:
-Processed sugar coated cereals (will make you crash but not burn)
- Trans or saturated fats such as bacon (turkey OK), French fries, Sausage and fatty meats
- Soda and energy drinks
Did I just take away almost everything you eat for breakfast?? If so you are in a high risk zone for:
-High blood pressure
-And many other diet related diseases.
It’s your choice what you want to feel and look like it, and it all starts with breakfast.
Nick Olsen.

Thursday, June 14, 2012

Next stop SPARTA

My next personal goal is to get ready for the Spartan race here in Utah. AND ITS IN 2 WEEKS :-)

I started running after my competition in Denmark back in May, but I couldn't change much of my diet or workouts because of my competition last weekend in Boise, so I am a little behind in my schedule, but I hope I will be OK.
For the people who do not know what a spartan race is here are some details:

Its basically a 12 mile run in the mountains and its full of obstacles, so very intense.

This week my workouts and diet has changed to be specific for the race. I don't care about fat-loss or muscle volume the next little while its all about performance and its fun!
My diet is the same structure of 5-6 meals a day just with a lower protein intake and higher natural fat and sugar for added energy.
My work outs are intense but short. I always plan out my week and here is this week ( Monday-Sunday), I have completed todays work out so I will just have my 12 mile run left on Saturday.

Monday: 1 mile run followed by 45 min chest and back workout. 5 super sets 4 sets of each with 15 reps.

Tuesday: In the AM 45 min Shoulder and arm work out all high intensity super sets like the day before. in the PM 30 min sprint training, 1.6 mile run as fast a possible and then a 45 min circuit of push ups, planks, hill sprints, step ups, bear crawls, side steps and triangle sprints.

Wednesday: 2 mile light run

Thursday: 1 mile run followed by 50 min circuit training. leg press, side planks, planks,sumo swings, squats on BOSU ball, sit-ups, hanging leg raises, jumping lunges, walking lunges, side raises, over head press, push ups and scissor kicks. PM training will be 3 mile run.

Friday: Off

Saturday: 12 mile run

Sunday: OFF

So an OK work out week that should get me closer to be ready.

Please leave comments or questions about structure or diet.


Tuesday, June 12, 2012

Amazing lunch today!


I am finally back in my routine today and it felt so good. My body has been complaining after Saturday, Sunday and Mondays massive amounts of sugars and fats :-) You guys wanted recipes. Well here is what I had for lunch and it was amazing.
- Salad with cucumber, lettuce, avocado, chicken breast and fat-free poppy seed dressing. And on the side I had a slice of toasted whole grain bread with almond cheese on it.
No sugars, no saturated fats ( other than the 1% from the chicken), high protein, good balance between complex carbs and natural fats and high in deliciousness :-)
I will keep tracking what I eat and share it with you guys.


The Daily Dish

I do a morning TV show once a month. The show is called The Daily Dish and it airs on CW30 every morning from 9-10am.
Today we were talking about getting rid of your love handles and I showed them some exercises and we had a good talk about nutrition. And then they brought out a cup cake from the woman who was on before me and made me eat it. I have to admit it was amazing :-)

Monday, June 11, 2012


One of the biggest reasons why people fail is that they compare themselves to other people. I am a big fan of having people around me that motivate me and keep me going. We all need that, but to compare yourself to others and not feeling good enough because you can’t look/feel/do what somebody else is doing will only demotivate you.
Here is a perfect example: You are bench pressing at the gym and performing your 1 rep max of 225lbs and feeling good about yourself. Up comes a much smaller guy and he starts with 225 lbs as a warm up set. How does that make you feel? Do you get down on yourself? Do you get motivated to do better? Do you admire his strength?
 If you are a girl, it’s the same thing. You are on the treadmill and running at a 9.0 pace and it’s your fastest ever. Up comes another girl next to you and she starts out on a 10.0. How does that make you feel?
A healthy response would be, “man that is so cool, good for her” but what I mostly encounter is, “why cant I do that?” or “I will never be able to do that!” or “I don't want to go to the gym any more".
Here are some things that people normally don't think about:

1. What if the guy/girl next to you has been working towards a different goal than you and therefore has been using different training?
2. What if the person next to you just started their workout and you are finishing?
3. What if they have been perfecting that specific exercise for years?

My advice is FOCUS ON YOU and just be all YOU can be. Press harder because YOU want to get to your goal. Be HAPPY with your results. And measure your results against how YOU did last time.

I always try to be the best me everyday. When I started to workout and compete I wanted to look like other people and it didn't help me at all. It only demotivated me because I just don't have the genetics to become what I thought I wanted to become. Steroids are a big issue in the fitness industry. I do not want to slam on anybody who uses them, because that is totally up to them. What we do with our body is our own decision as long as it does not hurt anybody else, but I can see how not feeling good enough can drive a lot of young guys to take that route. There have been a couple of times when I have considered if I should do steroids or not, but I always end up with the same answer and that is a big NO. I believe in HEALTH over looks, and steroids are not a part of my health factor. I also believe I can be all I want to be without compromising my health.
This brings me back to the talking point here in not comparing yourself with anybody else. Here are some things you can do on a daily basis to stay motivated and better yourself through training and healthy living.

1. SET A GOAL for what you want to do and DO IT.
2.CHALLENGE yourself everyday to do the best YOU can do.
3. STOP comparing and start admiring.
4. COMPLETE what you start.
5. PLAN for your success.
6. EDUCATE yourself so you know how to,
7. SURROUND yourself with positive like-minded people

Number 4 on this list has taught me so much about life. I used to be a person who never finished what I started and that was a huge issue for me. I would start school, jobs, relationships etc. and either get bored and move on or just procrastinate, but after I started to work out I discovered something. It actually pays off to complete something :-) If you talk about working out, then you actually complete your reps and do a little extra to help you improve, your body will respond by creating a stronger you. It’s the same for any other thing in life. COMPLETE what you start and you will build a better and stronger you. All the other things on the list are a huge part of being all you can be too, but number 4 has really changed my life.

Nick Olsen

My Bio

I had the honor to be picked as "June Iron Man of the Month" and I did and interview with them. You can learn more about me here :-)
IRON - Bodies of Steel is Thrilled and Excited to Introduce "June Iron Man of the Month"

Nick is handsome, hard working at his sport, the envy of many and an entrepreneur.
His smile is contagious and watching him on stage makes you want to run home and work out.

IRON - When did you first start working out and what inspired you?
NICK - I started to work out when I was 20 years old. I have played soccer since I was 4 years old, but I didn’t start with strength training until I was 20.
At that age I hit a low in my life. No job, no girlfriend, no money, no self-esteem and very overweight. I realized one day that I had to take action and responsibility for my life. It all started with working out. I started having success in something and I became more and more confident. It really kick started my life and I can honestly say that I would not be having the life I have today if I never picked up a Dumbbell.

IRON - How and when did you know that you wanted to take it to the next level and compete?
NICK - When I started as a personal trainer with 24 hour Fitness 4 years ago I needed something that would set me apart as a trainer and would teach me more about nutrition and how to apply the right work outs to create the right response from my body.
So I started to compete in NGA ( Natural Bodybuilding) and I was hooked. I love the stage and I love to entertain people.

IRON - How many competitions have you competed in and how many medals and trophies have you brought home?
NICK - I have done 7 competitions. Taken 11, 6, 4, 3, 2 so I only need that 1st place trophy!!

IRON - Please give our Fitness Fans a break down of a normal work-out week for you. I'm certain many would like to look like you, have the dedication you have and emulate you.
NICK - WOW that’s a huge question. I change my work outs weekly. I do a structured lifting program that has a lot of focus on volume and intensity. Then I do cardio in the AM 4-5 days a week and if I feel like I have energy then I add extra work outs. I am a work out JUNKIE!! And I love it, LOL

IRON - Do you have any "Trade Secrets" that you can share with us that you feel has helped you with your success as a bodybuilder?
NICK - I NEVER give up and I always believe in my self. If you don’t believe in your dreams coming through nobody else will. So I pursue the dreams and goals I have 100% and then I cross my fingers and hope that what I do is enough. Like anything else in life it’s all about your mindset.

IRON - Tell us about your Daily Diet and your Nutritional Habits.
NICK - I change my diet a lot too. It depends on what I am trying to do. I have been cutting calories the last 8 weeks to get ready for my last show. I basically eat 4 Real meals a day and the 2 meals I time around my work outs. I love my carbs and I never cut them 100%. For me its not necessary to kill myself in order for me to get lean. If you know your nutrition and what to live a normal life next to competing your nutrition has to be spot on.

IRON - You have those Dashing Danish Good Looks, how did you wind up in Utah with Danish roots?
NICK - Well thank you J I met a girl and we hit it off and I left Denmark to come to the US to pursue that relationship. I have only been here for 4 years now.

IRON - You are a Fitness Model, Bodybuilder AND a Personal Trainer, Is there anything else that you can tell our readers about you?
NICK - I love Football ( soccer) I have a 2 year old son and I love nutella J
This will be my first blog post. I have been thinking about starting a blog for a very long time but I have never had the time to sit down and actually do it.
I just finished my competition season and I will have more time to do stuff like this.
I have a lot to say and I would love to share it with others.

Hope you enjoy :-)

Nick Olsen
First test post