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fitness

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Healthy Happy Hour

Start you Friday the best way possible; with good music, sweat and fun with a bunch of lovely ladies.

Two Fridays in October, Personal Trainer Marie Emre, behind The Workout Plan will guide you through a fun circuit training, focusing on a total body workout. The class is for all ages and perfect for beginners and those of you who want to get started again after a while away. And for those of you who are more experienced, you are more than welcome too, since you can regulate and choose the intensity yourself.

At both classed there will be a theme, hip hop followed by the 90s, and after your done releasing those endorphins, you get a big high five and a Healthy Box to bring home.

Kickstart your weekend the best way possible!

Practical information
When:
 Friday 6/10 and 27/10
Where: Studio Levels, Kungsholmsgatan 17, Stockholm
Price: 150 SEK
Registration: Email info@theworkoutplan.se to secure your spot
Additional information: Limited spots


For more information contact Best of You at contact@bestofyou.se. Looking forward to meeting you.

Lots of love from Best of You


By: Henriette Danielsen / Photo cred featured photo: Melker Sehlstedt

Be Inspired Body

Getting back on track

Long days of reading books on the beach, eating endless amounts of ice cream, drinking wine and sleeping during the day is now over for most of us. Back to reality, long hours at the office and back to… THE GYM (imagine horror music in the background for full effect).

Joke aside, getting back on track is not always so easy. Some of course keep up their fitness routine during vacation, but there is no secret that most of us prefer wine instead of squats on a sunny Monday in July! So, when we suddenly face our daily lives again, getting back to our normal routines may feel like a struggle. If it doesn´t then great, then no need to continue reading.

Since I have no idea and need an article like this myself I turned to Personal Trainer and founder of rebirth fitness, Michael Glover, for some expert advice. And we kind of love his tips:

  1. Get back slowly!!! Jumping head first back into training and better eating just opens yourself up for injury and failure. As the saying goes ”Crawl before you walk and walk before you run.”
  2. Re-establish your normal sleeping hours. Vacation time can be full relaxation, full on adventure, or a combination of the two. This usually results in sleeping different hours than your normal lifestyle when not on vacation. Establish a new, more consistent sleep routine to prepare you for work mode again.
  3. Water…water…water!!! The combination of red, white, rosé, and all the other colored liquids that you consumed haven’t been the best for you. The car, train, or plane travels also did a number on dehydrating your body. Proper hydration with water will do wonders for your body and mind.
  4. Continue living life to the fullest. Vacation is year-round. Don’t make it a yearly thing just for the summer. Make every day your own little vacation in some way. Relax, live, laugh, and keep striving to be the Best of You!

So, good luck peeps! And if you need a little help along the way, rebirth and Michael is definitely the place to go.


By: Henriette Danielsen and Michael Glover / Photo cred: Clara Mo 

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

Happiness boosters

Ever have those days where you’re just not motivated to workout, but you do it anyway? And afterwards you have a burst of energy and your whole day just seems brighter, happier, and overall more productive?

That’s a little reaction caused by chemicals in our body known as endorphins. Endorphins improve natural immunity and reduce our perception of pain. Exercise also triggers the neurotransmitter norepinephrine, which may directly improve our mood.

Regularly exercising is not only great for our bodies health but for our emotional and mental health as well. Some studies have even shown that exercise could even serve as a replacement for those taking antidepressants for mild to moderate depression.

So, we know that exercise is good for our emotional health – but how much exercise do we really need to see the effects on our mood? Experts suggest we only need half an hour to an hour of moderate exercise, like brisk walking, five to seven days a week. Regularly exercising is also a great way to boost your self-confidence, distract your mind from worries, and help you make new friends.

So, next time you’re starting to feel a little down, try going on an evening
(or morning, for you early birds) walk and really practice being in the moment.

Not only does exercise really help improve your overall mood, getting the proper nutrients to fuel your body can make a huge difference too.

When your body gets the nutrition it needs, you end up being able to maintain higher energy levels that will help you maintain regular exercise. And eating a variety of healthy foods is important because what we eat directly effects our brains. Carbohydrates increase our serotonin – the happy chemical – which is why some of us crave ALL THE CARBS when we’re under stress. Healthy fats (omega-3 fatty acids) also influence our brain processes because they become part of the membranes of brain cells.

Pretty cool, right?

If you find yourself feeling “low” throughout the day, try changing the timing of your meals. And try to stick to healthy snacks (we’ve got lots of options), and eat nutrient-dense meals for breakfast, lunch, and dinner and see what happens.

In conclusion, if you find yourself having a rough go of things lately, make it a point to get out and be active whether it’s by yourself, with friends or family. Go for a walk, take a yoga class, or try something new. Afterwards, replenish your body with nutritious food and I’ll bet you start feeling better (and no; enjoying some chocolate from time to time on the sofa won’t kill you).

There are a lot of things that cause stress in our daily lives, so be patient with yourself and take the time to breathe, be active, let go, and recharge.


By: Samantha Thayer / 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

Nutrition Smoothies/Juices

Pink power

Whenever you need a colorful uplifter! 

On the go, quickly need a snack or just feeling lazy? Here’s your saviour; a pink power smoothie! Healthy snacks don’t have to be complicated. Let’s do this!

Ingredients
1 banana
1 dl frozen raspberries
2 dl soyghurt (sugarfree)
A splash of oatmilk

Instructions
Simply mix it all together, serve in a gorgeous jar or just turn the blender up side down and chug it all down if you’re feeling lazy (happens at my place a whole lot). Enjoy!


By: Nutritionist Clara Mo

General

Join us for a new workout experience

A new training concept is in town and we’re so excited to be able to invite you to give it a try!

The Bodywheel method is a whole new training concept that is the lovechild of Pilates and functional fitness. The entire method is developed around a wheel that is used as a versatile guiding tool, and each class is 45 minutes of body conditioning, sculpting and lengthening the physique.

Founder Jennifer Winter will give a short introduction followed by a 45-minute class. Each exercise is modifiable and the wheel allows you to decide your own level of intensity, so it’s for all levels! You will be served an energy bar from Lovely Raw and a drink from drinkNOA  to get some energy before we get started.

Afterwards a wonderful goodie bag will be waiting, sponsored with tights from Myactivestyle and a bag from Grounded Factory in addition to some discount codes. Everything you need to hit your next class!

Practical information
When: 18th of March 2017, 09:30-11:30
Where: Clarion Hotel Stockholm, Ringvägen 98, 118 60 Stockholm
Price: 300 SEK
Registration: For registration swish to number 070-269-0342 or transfer to 8480-6,934 321 784-1 and state your name in the message box. Note that to secure a spot you need to pay the fee. Once that is done you are on the guest list. Last date to book a spot is on the 17th of March and all cancellations less than 24 hours prior to the workshop will not be refunded.
Additional information: Note that the event will be held in English. There are only 12 spots so make sure to book today! If you have any questions, feel free to reach out to us.

Read more about Jennifer Winter and Bodywheel here or check out her Instagram account for more inspiration.

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