Body

Body

Can I become a runner?   

My body aches, my lungs burn and I curse with every single step I take. I am of course talking about the horrible experience of me trying to go for a run. Sounds familiar? Then keep on reading.

Running is arguably one of the most accessible, efficient and popular form of exercise. Millions of people all over the globe love to run, either outdoors or on a treadmill. Me however, not a fan. But according to several magazines and professionals I can be.

After having done some research I found some tips on how to become a runner and actually end up craving the tracks. The craving part is doubtable, but learning to enjoy running has sparked my interest. Let´s take a closer look:

Letting go of my limitations
Ok, according to the world-wide web, several magazines and professionals out there it seems like the first step towards becoming a runner is to let go of my limitations. Meaning it is time to shut down that voice in my head saying I can´t, I am not made for this and that I will die. Also, stop comparing myself to others and remember that we all have to start somewhere. In short: positive thinking I guess.

Using my breath
The trick seems to be to use your breath to find your pace. Here I thought it was music, but ok. It´s said that proper pacing depends on factors like how far you´re going (not far), how fit you are (ehe, not so fit) and your genetic ability (hmm, knee problems run in the family). The typical thing we newbies do wrong is almost always start off too fast and then burn out (seems accurate). A tip is to switch between walking and running in the beginning (that I can do).

Vary your run
Don´t run the same round every time, it seems to be the number one reason many of us loose our motivation. The tip is to vary your run, since there are so many different ways to run: short, long, intervals, in terrain, inside, along with others or alone. By varying it, it´s said to be more fun.

Don´t run every day
Practice and repetition is key to success, but according to most articles you should not run every day. Thank God, an advice I can easily follow. Seems that doing too much of a good thing isn’t so good, and I couldn’t agree more. The recommended amount is three times a week. Honestly, I think one will do for me in the beginning. Recovery is important you know.

Make it a social thing
There is no better way to boost your motivation than to get a running partner. However, keep in mind that you are not supposed to compare yourself to him/her and follow the signs your body is sending you. Not sure if somebody is at my level here, but if you are call me.

Now it remains to test the theory. Are you with me?


By: Henriette Danielsen 

Be Inspired Body

Turn a decision into action

Being physically active is something we all know we will benefit from. It is what we need to keep our body healthy and happy. Actually doing it though, not that easy.

Working out is without doubt good for you; you sleep better, get your energy level up, you feel stronger, healthier and more confident. Yet we seem to find the craziest excuses not to work out way too often. The lack of motivation is huge for many of us (myself included from time to time).

Finding an excuse is easy, getting into your workout gear and get started, not so much.

So, how do you make working out a natural part of your everyday life? We share some our best tips to create sustainable health routines.

Start small
I know it may be tempting to go all in, but start small. Running to the gym every day when your body isn’t used to the activities will only drain you of your energy and eventually you will fall of the wagon.

Start early
Yes, you heard me. Set that alarm clock one hour earlier than you usually do and get it done. In addition to being the best way to wake the body up it has a lot of health benefits. You can read all about them here.

All movement counts
Don´t forget that taking a walk, swimming in the ocean or playing football with your kids counts as exercise. As long as you move, it counts. So don´t be too hard on yourself and don´t worry, there is no need to visit the gym every day.

Accept where you’re at
Changes don´t happen overnight, so don’t expect to become a spinning expert in matter of days. However, your mindset is key, so by just deciding you want to be more active you have done half the work already.

Have fun
Like we always say and our biggest motto: have fun! There are so many ways to be active so don’t lock yourself in the gym if you don’t like it. Grab a friend and explore the endless opportunities out there and we promise, you will find your thing.

Good luck in finding what feels good. And if you are ever interested in trying new stuff stay tuned for our upcoming events, we always find a way to get active.


By: Henriette Danielsen / Photo cred: Nina Isabell Abrahamsen 

Be Inspired Body

Benefits of working out in the morning

Not all of us are early birds, but there are some pretty good reasons to why you may wanna consider becoming one, and using your morning hours for improving your fitness level.

Let’s take a closer look on the benefits of getting your workouts done in the morning:

You can check it off your list
If you do your daily run, workout or yoga practice pre-dawn you can check it off your list for the day and proceed to do your work, your domestic chores or pursue all other activities you have planned for the day. The day will be ahead of you, and you will have lots of energy to seize the day. Win-win!

Boost your metabolism
Your body will continue burning the calories from your morning run or workout even when you are sitting in front of your office desk hours later. This is due to EPOC (Excess post-exercise oxygen consumptions) which means that the body will continue burning calories post-workout for as much as 14 hours after it. This will help boost your metabolism and kick start your system!

Helps you stick to your routine
Morning training will allow you to stick to your daily program and your exercise regimen easier. If you get up early and do your workout or daily run, you do not risk needing to delay or skip it because of having to work late or due to other unexpected events which can happen later on in the day.

Energizes you
Getting moving early in the morning will actually energize you, better than a strong cup of coffee will. Morning training boosts the mental activity and the ability to focus. This will help make you more productive at work and during the rest of the day.

Gives you more discipline
Following an early-morning exercise regime will also help you enhance your personal self-discipline. If you are not normally an early riser, this program will help become more disciplined, which will definitely have a positive effect on the other activities you pursue.

Improves your sleep
Even though you will be getting up earlier in the morning, it will help you sleep better in the long run. In the evening your body will feel some healthy fatigue, and you will be ready to go to sleep on time, without tossing and turning in the bed.

Getting your exercise done in the early morning hours has its benefits, so why not give it a try? See how it feels!


By: Cara Haley, Owner and editor of the shoe-review site Comfort Hacks. She is addicted to running, writing, and loves spending time outdoors either hiking or camping. She also writes about running, crossfit gear and other sports related topics for Fitaholic Gear.

Be Inspired Body

#beachbody2017

Summer is approaching and the pressure of getting in shape is upon us yet again. Like every year, social media and magazines try to have us believe we need to get working on that famous #beachbody everyone talks about.

Out of my own experience and as I’ve coached many women, I can promise you that it’s a search for something that won’t take you any further from what you wish for. Sure, in the short run it’s possible. But many times, it causes more pain than pleasure. It’s usually an endless search, driven by the diet mentality. Frankly, it’s a search that only is going to take you further and further away from the authentic you and a happy life.

I know, because I’ve experienced it myself. I truly believed that my body shape, the size of my arms and thighs, as well as the number on the scale determined the quality of my life. Because I thought that as soon as I would lose those four kilos, I was going to feel better; attract that very special guy and all of a sudden get everything I wanted and wished for.

So, did I get it? No, not at all. As much of a cliché as it might sound, I already had a body that was capable of all of what I wanted.

In fact, it doesn’t matter what my body looks like physically. My own happiness can only be found within me, no size or particular body shape would be more beneficial than any other. Most importantly, I shouldn’t have to wait for the right moment to start living my life, I just had to start loving my body (and myself) by appreciating it right then and there and it all would have been so much easier.

But, it´s not always that easy. So, I want to share some tips that may calm the minds of people going through something similar and help you see that your body is good enough as it is.

Be gentler with yourself
When negative thoughts appear, tell yourself that it will only be a burden carrying them around. Close your eyes as you breathe in and visualize a calm you in a healthy body and with healthy nourishing thoughts. Then exhale the bullshit.

Stop obsessing
The more you obsesse about food and your body –  the unhealthier you become. In my case the more I thought about food, the heavier I actually became. Not to mention the burden of all those negative thoughts, don´t carry that around.

Shift focus – be of service to others
Ask yourself how you can be of service to others? How you can add more value and love to others? Because when we shift focus away from ourselves, we tend to forget and get perspective on our own “problems”, as they become smaller and the person in front of us becomes more important.

You are not what you eat
Remove the equal sign between “what I eat” and “who I am”. My eating behavior are my actions and doesn’t determine who I am as a person or my worth in this world.

Don’t let your weight determine your happiness
Look at your body for what it is and what it’s capable of, rather than what it looks like in comparison to others or the number on the scale. Accept and start loving yourself, no matter size and shape.

Yes, I took a detour, like so many other women. But in the end, we are all learning as we go and nothing will ever be “perfect”. Life is a journey with ups and downs. Learnings and understandings are a natural part of life that will only bring us closer to our own truths.


By: Health Coach Teresia Tingström

Body Food

How food can boost your workout

How we fuel our bodies before and after a workout are important to not only perform well during exercise, but to recover well after pushing its’ limits.

But knowing the right foods to pick for a pre and post workout snack can be a little confusing. Not only do we have to think about what foods to fuel our bodies with, but we have to consider when as well.

Pre-Workout
Don’t be afraid of eating carbs. Carbohydrates act as fuel for your body to keep it going. It’s recommended to eat your pre-workout snack 1 to 3 hours before your workout. Try snacking on some granola, an apple with peanut butter, a banana, or a handful of nuts with raisins. The protein in the snacks will help prepare the right amino acids for your muscles in order for them to function their best.

Post-Workout
It’s important to get both carbohydrates and protein after your workout. It’s recommended to get nutrition within 15 minutes of completing an intense workout routine. Some post-workout snacks to consider are a smoothie, chocolate milk, or a turkey and veggie wrap.

To wrap things up, we know that protein and carbohydrates are both essential macronutrients we need to fuel our bodies and recover well.

What we put into our bodies can make or break a workout and how you feel afterwards.

Honor your body and the hard work you’ve put in to making it the best it can be, and fuel it with nourishing foods. And remember, the food we talk about in this post is snacks, make sure to add some proper meals too.


By: Samantha Thayer / Photo cred 

Be Inspired Body

Follow my journey to a stronger and healthier me  

A few weeks ago, I met Michael Glover, the founder of rebirth fitness in Stockholm. He introduced me to his concept and immediately caught my interest.

rebirth is dedicated to providing the best personal training and wellness services in the most unique, private environments. They develop personalized training programs based on your individual needs, your condition, and your goals, sharing their knowledge to make your training more effective and fun!

I am an active girl (or should I say lady), but not in the “running to the gym every day” kind of way. I prefer to go for long walks, throw in a few power walks and get on my yoga mat to find what feels good.  Strength training on the other hand, not so familiar with. Of course I have suffered through both Abs and Ass and Bodypump from time to time, but I never grasped the whole concept of strength training and how it can help my body in more ways than one.

Until I met Michael.

Having two jobs it’s fair to say that I sit a lot in front of a computer and my neck and back pay the dues. Being 28 years old and have a posture of a 90 year old, not so fun. Being 28 years old and not strong enough to hold a ball of 10 kg, not so fun. Being 28 years old and have headaches because my neck is hurting, again; not so fun. So Michael and I decided to team up and do something about that.

Being 28 years old and have a posture of a 90 year old, not so fun.

I will meet Michael for 10 whole session and during those sessions he will get me in shape in a fun and effective way (the rebirth way). In about five weeks he will get my body working again, help me get stronger and teach me to exercise the right way for my body.

Follow my journey on our Instagram account and I will of course check in later and let you know how it goes when a regular (very untrained girl) hits the gym.

Wish me good luck!


By: Henriette Danielsen, Editor in Chief / Photo cred: Clara Mo / Location: rebirth fitness

Body

The wonders of Pilates

Pilates has grown in popularity over the last years and isn’t only for Hollywood celebs anymore. It’s a complete workout for both the body and mind, and after having tried it a few times it has become my go-to workout.

We give you three reasons to why Pilates is pretty awesome:

Stronger core
Pilates is a great exercise when you want to strengthen your core muscles (and no, not just so you can get abs to show off). Since practically every motion you do requires you to activate your core, a strong and flexible one is key. It enhances balance and stability and will prevent injuries and ultimately give you a stronger back too.

Bye bye stress
Implementing Pilates into your weekly fitness routine can help you wave stress goodbye. Pilates is a very mindful form of exercise, so rather than blasting through high-intensity workouts you focus on each movement with a deep awareness and learn to breathe deeply. By doing so you slow your heart rate down and in that way also your mind. However, you activate your whole body, leaving you sore the day after (the good kind of sore of course).

No fuss
Pilates is time efficient and the results show pretty fast (which is a motivator itself).  It´s good for the whole body; building leaner muscles, improves core strength and flexibility. It boosts self-esteem and heightens your concentration.

Why not give it a go? Personally, I love Pilates because it helps me release tension, while working out at the same time.


By: Henriette Danielsen

Body

I bend so I don’t break

Regular stretching does your body good in more ways than one, but is something many of us tend to neglect. Here are some reasons why you should start stretching that fine body of yours.

First off, stretching can lead to both better posture, less pain and a stronger foundation. It will also increase your blood flow, sending more oxygen to your brain, giving you a clearer (and happier) mind.

Secondly, it reduces the risk of injury. Stretching works a little like preventative medicine for the body, ensuring that it stays mobile and flexible. Having a flexible body means that your long muscles are not as susceptible to tearing.

Being zen is not only for yogis.

Lastly; stretching has a calming effect. Being zen is not only for yogis. It does wonders to your mind, providing you with a mental break, giving you the opportunity to focus and re-charge.

So, why not release some tension and re-energize by stretching for a few minutes today?


By: Henriette Danielsen / Photo cred: Clara Mo

Body

Half marathon half prepared

For those of you who don’t know me, let me set one thing straight: I haven’t always been a runner. I used to be one of those who was under the impression that running was something you only did when being chased. I also like to add that the very first day I ran seven minutes on a treadmill without stopping I emailed my entire family. True story.

That was seven years ago. A lot has changed since then. I have managed to stay longer and longer on the treadmill (and fought the urge of emailing my family every time) and have started to actually enjoy it, most of the time. I have broken personal records, in terms of time and distances, and registered for a few races here and there. So, I guess you could say I’m a runner now.

However, I must admit I have periods where I’m a much better runner than others. Others being when my friends: “laziness”, “cold-weather” and “procrastination” come together and throw a party in the living room of my mind. Usually, the best way for me to get back into my running shoes is to register to a race. If I’m gonna pay someone to be able to run in the street, something I am well aware I can do for free any day of the year, I’m gonna at least do my best! And that usually does the trick: I wanna do better than the last time, so I go out for a run and start training.

This year however, it didn’t quite work as planned. I had so much on my plate when I moved back to Sweden last fall that running fell off my priority list. Until my friend Amandine told me she had registered to Paris half marathon 2017 and was planning on running it with me. My lovely Dine had register for two half marathons two years in a row and had to withdraw each time at the last minute because of injuries. I felt like I couldn’t refuse so I registered too. That was last summer. That gives me plenty of time I thought.

So…Paris half marathon is this weekend…

What happened? I think I partied hard with my old friends “laziness”, “cold-weather” and “procrastination” and a newbie to the party: “super duper busy”. Bottom line, I find myself running 21.1km in a few days and have run 1x 12km, 1x14km and 1x16km the past month. That’s it. I can probably kiss my dream of beating my personal record goodbye, but I am secretly hoping all the yoga I’ve been incorporating in my daily routine will do the trick when it comes to breathing and stride.

But not being 100 percent prepared does not bother me anymore. It did at first, until I realised three things:
• I am the only one to blame, lesson learned
• It’s up to me to go out there and have fun and make the best of it
• No matter what, we’re still having brunch afterwards

Once this is over and if I survive it, I promise myself I’ll be more disciplined with my running. And should my usual “friends” pay me a visit I’ll make sure to get out there and meet up with real friends at www.runwithmestockholm.com for my weekly dose of motivation instead.

If like me, you’re wondering how it will go on Sunday, stay tuned and have a look at our Instagram story!


By: Morgane Oleron / Photo cred 

Body

Get your namaste on

Going to a yoga studio can be both time-consuming and expensive, making many skeptical to give it a try. We therefore give you the tools to get your namaste on without having to leave your home or spend a dime!

Yoga is a wonderful way to stay active and will not only give your body a workout, but your mind as well. It requires you to be in the moment and turn your awareness inwards. Just what we need!

But there can be several things that can keep you from the studio – time, money or even fearing to look silly in front of more experienced yoginis (no need to feel silly though)! Whatever the reason, we got the solution.

So, get your mat out and get your namaste on! Here are two different practices (one short and one longer) with our favorite teacher, Adriene.


By: Henriette Danielsen / Photo cred: Clara Mo