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Be Inspired Featured

From couch potato to a more energized self

We have all heard it a hundred times; moving more equals better health. You get more productive at work, you sleep better and you feel more energized and happy. But then there is the hard truth that getting up from the couch is easier said than done. And the gym frightens many of us.  

The good news is that the benefits of physical activity are not restricted to exercise performed only in the gym. There are other steps you can take to increase physical activity that don’t involve hours lifting weights or running on a treadmill.

Simply be on the lookout for little ways to move more.

The small things that can increase your everyday exercise. And you just wait and see; it will do wonders to your overall health!

Use your legs
Get up and start walking. It is as simple as that. Walk to the store, suggest a walking meeting at work if possible, take a Sunday walk with a friend instead of meeting over lunch, get off the bus one stop before home, choose the stairs instead of the elevator. Nothing you probably haven’t heard before, but try it. It really works.

House chores
Cleaning your house or apartment can definitely get your pulse up. Vacuuming, mopping floors, scrubbing the shower, wipe dust, all of it requires movement. And why not add some music and dance around a little while doing it? Makes a boring chore more fun in an instant.

Make time
This is key people. Try to move at least 30 minutes every single day. Might sound a lot, but try to shift the focus of it being something you must do, to something you want to do. Maybe event write it in your day planner, make an appointment with yourself or with others.

Stay motivated
How, you might wonder? Try different things. We have a tendency to stick to what we know and what we are good at, but why not try out new things. Why not give dance class a try, or choose a new route for your Sunday walk? Or why not join your friend for a new activity?  Variation being the key word. And never underestimate the value of the small stuff. As long as you move, your body will thank you for it.

Bring others in on it
Have a family, why not play around in the snow or dance around the house? Have a partner? Why not motivate each other for a little sit up competition? Have co-workers? Why not suggest walking up and down the stairs together, twice a day during your workday? Live alone? Why not call a friend and suggest trying a new activity rather than a movie night?

Don´t limit yourself. Be open for new things and you will see how you will feel better and get more motivated to keep it up. But most importantly; don´t end up punishing yourself if the couch wins over your willpower. Just get up the next day and try again. And remember; start small.

By: Henriette Danielsen

Be Inspired

One bad day doesn’t make a bad life

Sometimes when the rain is pouring, it´s important to remember that there is sunshine hiding behind those clouds. And it’s going to shine again.

We all have those days. The ones when nothing goes your way and staying in bed under the blanket might be the best thing to do. Sometimes it’s easier to deal with and other times it can be a real nightmare. But, no matter how bad things may be, it is always important to remember that it’s just a phase, and like anything else in life, it too shall pass.

From stress, to hormones, and things not working out as you hoped, there are many factors that can turn your mood sour. A bad meeting, not getting the job you wanted, traffic jam, family drama, heartbreak – the list can go on and on. Some days it may be none of it. Maybe you are just in your PMS or the Mercury is retrograde and you are not feeling it.

When the bad mood sets in, be extra kind to yourself

When the bad mood comes, with or without a specific cause, it is crucial to be extra kind to yourself. Instead of being harsh, try to be your own best friend. Play your favourite song, treat yourself to some ice-cream, light some candles, get a glass of wine or do whatever it is that gets you to relax.

Cry it out if that helps, or call your best friend and confidant that you know will listen to you and try to cheer you up. Sometimes just talking it out can do wonders. Be extra attentive to yourself and give it some time.

Even when the bad day stretches into two or three, just know that it all must end and better days are awaiting just around the corner.

By: Ivona Josipovic

Be Inspired

Spurtee- Powerful sportswear for powerful women

With a vision to help ladies release their inner power and share that feeling with others, Mina Lindman founded the brand Spurtee. By wearing Spurtee sportswear you share your power and encourage others to do greater things.
By: Henriette Danielsen Photo: Spurtee

We met Mina at Clarion Hotel Sign in Stockholm on a cold and wet January day. But with her positive energy and big smile she instantly brightened up the room.

So, who is Mina Lindman? Mina has done a lot of different things throughout her career. Everything from being a consultant to working with sales, being marketing manager and lastly CEO. But she didn’t feel happy, so she decided to quit and become an entrepreneur. Today she is the brains behind the sports brand Spurtee.
– I had a vision of finding a fun way to support girls and women to release their inner powers. I am also very much inspired by the whole start-up scene here in Stockholm. There is so much potential and possibilities and you get encouraged to try your own thing. Which I did, Mina says.

Spurtee´s first collection was “The Power Collection”. A collection of workout clothes made of organic materials with inspiring quotes, putting Spurtee on the map and encouraging you to do greater things through their powerful messages. And most recently they launched a more niched collection, focusing on yoga.
– Imagine the feeling when you can take that yoga pose a little bit further, when you run and reach the top of that steep hill, when you score a three pointer or when you finally get the hang on how to do a deadlift. When you have that feeling you want to share it with the world, and you want others to experience the same feeling of euphoria. That is what my brand is all about!

If you can dream it, you can do it

The brand name came from the two words “Spurt” or “Spur” and “Tee”.
– To spurt means to sprint like you do in short-distance running, and the idea is that you get an extra spurt when your read the message on the back of our shirts. But you can also read it as Spur, with the meaning of encouraging someone. And, tee is of course short for t-shirt, she explains.

And what makes Spurtee the brand to choose when it comes to fitness clothing?
– Apart from being edgy and empowering, we think the design is very flattering, bringing out the best of you. And, also, the materials we use are soft, light and has natural thermal qualities to keep you cool when exercising or just strolling around on a hot day.

Besides focusing on her new collection, Mina has many exciting plans for the brand in the future. They are for instance soon launching a possibility to pre-order your favorite Spurtee, in addition to preparing for shipping outside of Sweden and the launch a new collection called “Runner’s Collection”.
– We hope to launch the Runner’s Collection together with an influential runner that really loves and lives our brand. In addition, we are continuously looking for other brands that will supplement Spurtee, and sell them on our online store. Much fun  awaits, Maria says.

Want to learn more about Spurtee? Check out their website and Instagram account for more inspiration.

Name: Mina Lindman
Age: 42
Lives: Stockholm, Sweden
Favorite quote: “Just Do It” is my all-time favorite, it’s so much me!

Events Previous Events

New Year New Power

Sunday the 4th of February, we invited our followers together with Clarion Hotel Sign to an inspirational morning filled with enthusiasm and positive energy that went straight to our hearts.

Breakfast and coffee was enjoyed while Motivational Speaker Maria Swanström led us through a 90 minutes ‘workshop about how to keep our glow and flow in 2018. Tips and tricks where shared on how to stay more focused and how to live our lives in the best possible way, in this digitalised world draining our energy and occupying our attention. A workshop about personal leadership, goals setting and how to get more power and energy.

Thank you to Maria Swanström and Clarion Hotel Sign for creating an inspirational and empowering morning with us,  and to everyone who came and shared their morning.

Head over to Facebook to see more pictures from our event and to keep track on what’s up next.

By: Henriette Danielsen / Photo cred: Linda Florin

Recipes Smoothies/Juices

Fresh spring vibes

Spring has finally arrived in our city and we have started enjoying long days outdoors, weather it’s with a good book in the garden or going for a run in the park. And what better than to fuel on a fresh smoothie?

We have added some pineapple to this smoothie, giving it a spring (and summer vibe), in addition to oatmeal to make it more filling. Best enjoyed cold.

Ingredients (serves two)
2 dl frozen pineapple
2 handfuls of spinach
1 dl oatmeal
1 small banana
Almond milk (as much as you need to get the consistency you want)

Mix everything in a blender and enjoy!

By: Henriette Danielsen / Photo cred

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.

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.

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 


Find what feels good  

In our high pace society, we often run around doing everything at once in the hopes of checking of yet another thing on our to-do lists. We need to have it all; the perfect job, family and relationships. But the pursuit of having it all leaves us with no time or strength to take care of ourselves.

We all need a break every once in a while, for the sake of our sanity, but how do we do that?

Realize that you need it
First off you need to realize that you’re not running on super fuel and we all need to refill occasionally. Taking time for ourselves, away from the many distractions that surround us, is of the highest importance.

Find your “me-time”
Whatever makes you feel relaxed and good is considered “me-time”. It can be to go for a walk, practice yoga, take a bath, read a book, try out a new recipe etc. “Me-time” means different things to different people, you just need to find yours.

Prioritize it
Solitude is like a little vacation for the soul. It may feel like a challenge to let yourself slow down, but is still very important. Make time in your everyday to find what feels good and make it a priority.

Tell people
Be clear about your needs to the people around you. If friends want to meet, but you want to spend that time doing something for you, let them know. Or tell your partner you will spend the next hour having “me-time”. Make them understand this is a priority to you.

Don’t feel guilty
Many of us are used to putting others first and may therefore find it hard to prioritize ourselves without feeling guilty about it. Taking time for yourself is healthy, and to be able to take care of others and share your positive energy you need to nurture yourself first. Feel good to do good, and leave the guilty conscious at the door step.

By: Henriette Danielsen 

Be Inspired

Boost your energy level this winter

Winter has arrived in Scandinavia, and the lack of daylight and the cold weather seems to steal our energy. Suddenly it’s much harder to get up in the morning and it feels like we always reach for that extra cup of coffee.

However, there are some easy steps to be done to refill your energy level and kick winters ass (without increasing your coffee intake). Take a look;

Vitamin boost
Vitamins prevent fatigue, so a multivitamin a day is enough to rise your energy level over time.

Avoid refined sugar
Like always, refined sugar isn’t the best thing to fuel your tired body with. All it does is give you that sugar high, but then you hit rock bottom pretty fast too. However, we totally understand that a day without snacks isn’t a day worth living, but luckily there are healthier alternatives that don’t steal your energy. Take a look here.

Tap your thymus

Tap your what? No worries, we will explain! Your thymus is located at center top of your chest, below the collar bone, between your breasts. It’s said that when tapped, it triggers the production of T-cells, boosts energy, relieves stress and increases strength. So, give it a tap for about 15 seconds while breathing deeply.

We all have that one friend or colleague who never seems to run out of fuel (energy). Sometimes the best thing to do is socialize with people like that, because mood and energy is contagious.

A vacation for the brain
For each blink we take, the brain takes a mini-vacation, according to Dr. Douglas Graham. So, all you go to do the next time your feel tired while reading or working is blink 10 to 20 times per minute and the brain will get the chance to recover. Cool, right?

By: Henriette Danielsen

Breakfast Nutrition

Overnight oats

We love to prepare food the night before that can be enjoyed the morning after. Remember that time can have a positive and essential impact in the process of cooking. A great example of this is the fermentation process which is essential and makes sourdough bread and kimchi as delicious as it is.

This recipe is super easy to make and you will save a lot of time, leaving you with a balanced and happy tummy.

50g oats (you can also use buckwheat flakes or gluten free oats)
1/2 tsp ground cinnamon
1/2 medium apple (diced into smaller pieces)
1.2 dl almond milk
1 1/2 tsp honey (or agave syrup)
1 tbsp. chia seeds (or flax seeds)
1 cm fresh ginger (peeled & finely chopped)
A pinch of Himalayan salt

Optional: 1 dl plain Greek yogurt (to make it creamier)

Add all ingredients in a jar or bowl in the following order: oats, cinnamon, ginger, salt, apples, almond milk, maple syrup, yogurt, and preferred seed. Just let it be in different layers – do not shake. Seal the jar or bowl with a lid or plastic wrap and refrigerate overnight. When your ready to eat your brekkie, shake the jar or empty everything into a serving bowl and stir to combine. Add Greek yogurt (or almond milk) if you prefer a thicker/thinner consistency. Add any desired topping (like dried nuts, fruits or maple syrup) and enjoy!

By: Linnéa Nilsson /


Blueberry booster

As autumn is drawing close, it’s important that we fuel our bodies with vitamins and antioxidants. This recipe is perfect for breakfast or as a booster before your workout! It only contains six ingredients and is super simple – check out the instructions below!

200g blueberries
250 ml pomegranate juice (or any other juice)
1 tbsp chia/flax seeds
1 ripe banana (peeled)
1/2 avocado (peeled & pitted)
Ice cubes (add as much as you like)

Use a blender and add all ingredients. Mix until everything is combined and you have a nice, smooth texture. Add more ice if the smoothie is too thin. Serve in two glasses, sprinkle with some fresh berries and enjoy!

By: Linnéa Nilsson /