Browsing Tag


Be Inspired

Forever a dreamer

Goal setting seems to be a huge trend today. Whether it’s losing x number of kilos, get that certain promotion at work, get more active or get rich. Whatever the goal is, it’s in fact a dream with a deadline, and why add that type of stress to your life?

I have always been a dreamer. For as long as I can remember, I would have these visions of doing and achieving tons of different things in life. I still do. And turns out there are enormous benefits to dreaming often and dreaming big. It for example provides us with a platform for growth and success.

The same goes for goals. Except they come with that deadline.

Just taste the word: DEADline. The word itself is negatively charged. And with a deadline comes pressure, and with pressure the possibility of failure. And we all fail, at some point. And then we get upset, punish ourselves and get demotivated. When we in fact should try to accept it, and ask ourselves what we learned from it. Move on, continue our journey.

 Goals may give focus, but dreams give power

I am not saying goals are bad, but why not embrace dreams instead? Because they come without pressure, timelines and rules. Dreams are all about kindness. Maybe try to get yourself a dream diary, put your dreams down on paper. Visualize and embrace creativity, but without the time pressure.

If you on the other hand love goals and have tons of them; That’s great too! Just remember to be kind to yourself. Because the kinder you are, the more efficient you will be and the better you will feel. Skip the rules of what you MUST and SHOULD accomplish and simply trust your journey. Let what is supposed to happen, happen. Preferably without a deadline.

By: Henriette Danielsen

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

Baking Recipes

Cookie time

It´s Friday and what better than do a batch of cookies to enjoy during the weekend?

We turned to our dearest food blog Happy Health Blog for some inspiration! These cookies are easily made, and even more easily enjoyed!

Ingredients (approximately 12 cookies)
5 fresh dates mashed or blended into a paste
3 tbsp. almond butter
1/4 cup coconut oil
2 cups oats
1/4 cup oat milk
1/2 cup raisins
3 tbsp. coconut sugar
1 tsp vanilla
1,5 tsp cinnamon

Preheat the oven to 150°C and line a baking sheet with parchment paper. Add all the the ingredients (except the raisins) to a bowl and mix until well combined. Then add the raisins and scoop dough into balls on the baking sheet, flatten the balls slightly with the palm of your hand. Bake for about 15-18 minutes. They should be light brown on the bottom. Let them cool before munching! Enjoy!

By: Henriette Danielsen / Photo and recipe cred: Happy Health Blog 

Breakfast Recipes

Our go-to brekkie

Busy days gives us less time in the kitchen. Nevertheless, brekkie needs to be eaten and preferably it should be both delicious and nutritious! 

Our go-to brekkie and all-time favorite is inspired by non-other than food blogger Deliciously Ella! This overnight oats-recipe will give you more time in the morning and keep you full until lunch! Delicious to eat at home or on the run.

1 cup oats
1 1/2 cups of almond milk
2 tablespoons of peanut butter
2 tablespoons of maple or agave syrup
1 tablespoon of chia seeds
Handful of raisins

Chopped nuts
Peanut butter
½ banana

Place all the ingredients in a big bowl or a jar and stir well. Place in the fridge overnight. Top with some chopped nuts, a dash of yoghurt and some extra peanut butter if you can´t get enough! A little tip is to add some banana too, really gives it that extra yummy taste! Enjoy

By: Henriette Danielsen / Recipe inspiration and photo cred: Deliciously Ella

Be Inspired

7 ways to be your happier self

Some people think happiness is something that just happens or comes naturally. It is widely believed that it is elusive and needs to be chased, but cannot be created. Many people view it as a temporary state, something to be achieved and worked to maintain. Each year, people spend millions of dollars and hours of labor trying to achieve things they think will make them happy.

However, happiness is found within. Some of the happiest people in the world have very little in the way of material wealth, yet they live in a state of serenity. The Kingdom of Bhutan even accounts for its people’s happiness before installing new public works. Happiness is a state of mind, and while it does need to be maintained, it’s not as elusive or fleeting as you think!

Here are seven ways to find your bliss:

Eat right
The old adage says “You are what you eat.” This is actually true. The foods you ingest release vitamins and minerals into your body that trigger the release of hormones, for good or ill. Many processed foods and refined sugars cause the release of stress hormones on the body, which contributes to low mood and larger health problems in the long term. Eating leafy greens and drinking a lot of water is better for your mood because stress hormones are not released by eating them.

Mindfulness practices
Mindfulness is a type of meditation that teaches us to observe our thoughts and emotions in a non-judgemental way. There are many types of mindfulness practices, such as meditation, yoga, Pilates, Tai Chi/Qigong, and martial arts. These practices help build emotional intelligence, called EQ, which is the ability to observe, identify, and appropriately express emotions. Building EQ can help teach us why we become unhappy and how to cope with those feelings.

Practice gratitude
Often we take the things we see every day for granted, making it difficult to realize how important they truly are. Many spiritual traditions practice gratitude, and while the simple act of saying “thank you” may not seem like something that will usher in happiness, it is actually one of the most powerful methods of building happiness. Even just writing a few sentences of gratitude in a journal each day can go a long way.

Happiness is not a secret that has been kept from people or a prize that is difficult to attain!

Be in nature
Exposure to plants, flowers, and natural light has been shown to release stress and have a calming effect upon the mind and body. Even having a photograph of plants and flowers was shown to increase productivity in offices that had no windows. Getting outside for some fresh air can also provide a literal breather from dust and mold that can collect indoors. Having plants inside the house or on the desk of your office can bring a little of the power of flowers to you when you can’t get outside.

Get some exercise
Whether at home, at the gym, or around the neighbourhood, getting plenty of exercise is a must for a happier you. Exercise has obvious health benefits, such as burning calories and building muscle, but even a little exercise each day can also help reduce stress. This happens in two ways: first, exercise burns off the stress hormone cortisol, which raises blood sugar and pressure in preparation for an emergency, but stores fat and sugar when released over a long term. Secondly, muscles (as a result of cortisol) hang onto tension and become tight; exercise releases that tension naturally.

Play with pets
Our furry, finned, and feathered friends can bring a lot of joy to our lives. Pets have been used to assist people suffering from illnesses such as blindness, epilepsy, diabetes, PTSD, and anxiety disorders for years. More recent studies found that caring for a pet, even temporarily, teaches children compassion and empathy, and reduces bullying in schools. Having and playing with pets can bring a long term happiness to the whole family.

Go offline for family
Social support is an important coping mechanism for social animals like humans. It means getting together in person with friends or loved ones and talking about your feelings, problems, and happiness, and listening to others do the same. Family is one of the best ways to connect socially because they are the first agents to teach kids to socialize. Listening to and connecting with family can offer a powerful alternative to the fleeting happiness of television and digital devices. Empathizing with and being compassionate in person is one of the best ways to be happy.

Happiness is not a secret that has been kept from people or a prize that is difficult to attain. It is the product of simple practices that cost very little and can be done by anyone. It is easily within your grasp, so be your happiest self by practicing happiness.

By: Freelance writer Ashley Smith 

Be Inspired

Innsider tips: Leadership

In January our four amazing coaches are giving you some pointers to make this year your best one, and last one up is Anna Johansson.

Anna works as a leadership coach and is passionate about your development. Her coaching is about expanding your comfort zone, getting your relationships to work, reach your goal on work, manage your stress level and become a better leader. Here are her insight tips:

Some people claim that certain people “are born leaders”, and that you have to have some kind of specific trait in your personality to be a good leader. Oh well that is true for some, but the first thing you have to understand about leadership is that when you lead you are doing. That means that leadership is an activity and therefor it is something you can practice. As with everything else some people have a natural talent and some people have to work harder to accomplish their goal. But that doesn’t mean them can’t learn.

Start with yourself
To succeed as a leader you have to start with yourself. If you want to perform you have to take care of yourself. The most basal thing you have to have in order is sleep (6-9 hours/day), eating healthy and exercise regularly. I’m sure most of you guys already know this, but if you lack inspiration in this department, Best of You is a really good webpage for information findings regarding health.

Be authentic
Today it is really important to be authentic. So again, start with yourself. Explore your inner motivation, what drives you and what’s of great significance to you? Know your values and your “why”. There are lots of exercises you can do for personal development, just Google or go to my blog

And I just want to add that the idea that you can be one person at work and another person at your spear time is really outdated. What you do at your leisure does affect your work performance and vice versa.

Dare to be vulnerable as a leader!

Leadership is a partnership
You are not the only one responsible for being a good leader, the people in your group also have a responsibility. If they don´t like something or have an idea, make sure that they dare to speak their mind freely. A lot of people complain about their leader instead of taking action to change things. This is something you should talk with your group about. Let them know that you think this is a partnership and you expect them to be open with you. Dare to be vulnerable as a leader and if you are unsure about anything, say so. The team is there to help, remember it’s a collaboration between you guys.

Make a psychological contract
Expectations are SO IMPORTANT. I highly recommend you sitting down with each one in your group and talk about anticipation. Be clear with your expectation on them, and then let them say what their expectations are on you. Be really clear and discuss what this means for both of you, in everyday work and in the long run. This exercise is also good for your authenticity. It gives the group guidelines for in which way you will behave. When they notice that you actually do what you said you would do it builds trust.

Educate yourself
Make sure to educate yourself on psychology and pedagogics. There are a lot of young professionals having high demands on their leader. They won’t tolerate if you don’t have basic knowledge about leadership, relationship, teambuilding, performing and well-being. There are many blogs, YouTube-videos, TED-talks and books of leadership. Here are some I recommend:

  • Book: “Samtal på jobbet” – Kerstin Ljungström
  • Book: ”Creating Effective Teams” – Susan A. Wheelan
  • Book: “Building agreement” – Roger Fisher and Daniel Shapiro
  • Book: “How to Win Friends and Influence People” – Dale Carnegie
  • Webpage:
  • TED-talks: Your body language may shape who you are – Amy Cuddy
  • TED-talks: How to speak so that people want to listen – Julian Treasure

If you want to know more about Anna you can follow her on Instagram or you can visit her webpage or

By: Anna Johansson / Photo cred:

Events Previous Events

A boost of energy

Living in a high pace society, with long to-do lists, full calendars and hectic weeks, taking it slow is often easier said than done. We therefore invited 10 influencers to an exclusive evening at Selma City Spa for a night of relaxation and new energy.

We want to fill the upcoming year with tons of power and therefore started off the evening with a 45-minute workshop led by the talented inspirational speaker Maria Swanström. She focused on how to get our power on and fill our days with more positive energy and self-love. Lots of thoughts for reflection, stories of happiness and tools to implement in our everyday life were shared.

Afterwards we headed up to an amazing hotel room where we got to get out of your clothes and jump into bathrobes and slippers! Then we headed to the spa where we indulged in yummy snacks, bubbles and green juices, while enjoying each other’s company and even took a dip in the rooftop pool! And on our way out a lovely goodie bag sponsored by the amazing brands Quality brands Sweden, Sporrongform, Workout Empire, Burts Bees, Clifbar, Kallpressen and NOA awaited.

A big thank you to all our sponsors, everyone who came, the amazing Maria Swanström and lastly Clarion Sign Hotel and Selma City Spa for their tremendous generosity.

Here are some pictures from a wonderful day that started with some work and goodie bag packing, and ended with tons of fun with a bunch of ladies <3

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: Jānis Šaulis & Henriette Danielsen 

Be Inspired

A journey to take back her power

Having dealt with several different autoimmune diseases and finding no cure, Helena Önneby took matters into her own hands. On her journey to take back power over her own life she learned to take full responsibility for her health: body, mind and soul.  Which all led to her publishing the book: Pure Personal Power. 

What inspired you to write this book?
I first got inspired to write this book at the age of 13, after having been really sick for a longer period for the first time. I wanted to write a book about my experience to be able to help others in a similar situation feel less lonely. Later on, when I found a way to heal from the root of the problem, I started blogging about my journey. When I quit my corporate job last summer I finally got the time to write a proper book about it and the tools that I want to share with others.

The book is partly about your journey healing from different autoimmune diseases. Tell us a little about that.
For more than 15 years I trusted my doctors above all else and never listened to my own body’s wisdom or what actually made sense. About six years ago I was really sick and had collected six different diagnosis over the years. The doctors started calling me “autoimmune” and I realized there was a link between all of the different diagnosis and wanted to know more. When no one in conventional medicine could answer my questions, I found my own path in functional medicine. So often we shut off the fire alarms (the symptoms) instead of extinguishing the fire (the root cause of the disease). In functional medicine you do just that, find the root cause and start the healing from there.

How would you say this has affected you and this book?
What started as a physical healing journey soon turned in to something much bigger than that. I realized I had to work on my self-worth, dealing with fear and stress, and start focusing on identifying with what was healthy in me and being grateful for that.

What do you hope to achieve with your book?
I hope this book will be what I so desperately needed when I had lost all my power; being caught in victimhood and trusting everyone else but myself. I want it to be a guide for anyone who has lost the power over their life.

Personal power is authentic power. It’s the source of your strength!

What is true personal power to you?
Personal power is authentic power. It’s the source of your strength and you can tap it once you start taking responsibility for your life and everything in it. It lives within all of us and it’s when we live in our power that we can create the life that we truly want and the world that we want to live in.

How do you help others on their journey to find true personal power?
Today I guide people to find their power by coaching, mentoring, teaching and writing. I’m on a mission to help people live up to more of their potential by living a more authentic life.

You are worth living the life of your dreams!

How does self-love and personal power connect?
When we love ourselves we also believe we are worthy. If we don’t believe we are worthy we will always resist our power and block our own self-expression. You are worth living the life of your dreams!

What is true health to you?
True health is holistic health. It’s about body, mind and soul. They are all intertwined, and they need to balance for us to find true health. There is no one size fits all or quick fix, it’s a life long journey of trusting, listening and adjusting when we need too.

Helena is as a coach, writer and teacher on a mission to help you find your personal power. After more than 10 years in corporate HR, she now supports people to live up to more of their potential. Are you curious about how you can take back power over your life? Order the book or book a session with Helena.

By: Henriette Danielsen / Photo cred: Olliver Photographers/ Marie Olliver

Be Inspired

Radiating and healthy skin while working out

Hitting the gym can often lead to dry skin and breakouts. Turns out a few extra moments in the bathroom or locker room can make all the difference. We met with Skin Care Expert Linda Hölling to talk about does and don’ts when it comes to taking care of your skin while working out. 

How can I best prepare my skin for exercise?
The best thing you can do is to take off all your makeup and exercise with clean skin. Because while you´re sweating the skin will absorb the makeup, which can lead to blocked pores. The key is to never “shut” sweat in, especially if you have dry skin. The acid in perspiration can cause irritation and, in worst case, inflammation. The combination of sweat and makeup is therefore a big no-no!

And if you exercise outdoors, it´s important to use SPF. When we sweat, the skin becomes more light sensitive and susceptible to sunburn. This applies to both summer and winter activities.

Is using moisturizer good or bad before sweating? We have heard both.
The skin should always have a moisturizer that works protective when exercising. It can be wise to choose a thinner cream, since fatter creams can make your skin feel sticky when you sweat.

Should I wear a headband to collect the sweat from not dripping down my face?
That is not necessary, since the little time the sweat is on your face is not harmful for the skin. Sweatbands are on the other hand good for avoiding sweat to run into your eyes.

What kind of effect does sweat have on our skin?
During exercise we sweat more than usual, which is an excellent opportunity for the skin to sweat out all the products and toxins that evaporate. Sweat itself cleans the skin in a positive way. However, you helping it on the way with a good peeling and cleansing face mask is always good.

Is it ok to leave sweat on our skin for a prolonged length of time?
When we sweat, salts are forced to lay on the skin which can be dehydrating for the skin. Bacteria in other people’s perspiration can also cause infections. So make sure to wash the skin both before and after exercising and you will be fine.

When we get warm our pores open and let dirt and bacteria out. It is therefore important to clean your face afterwards.

What kind of impact does drinking water have on our skin?
Drinking water is important, especially when we train. The fluid goes out to all the organs and muscles in the body, which again, together with the exercise, has a fantastic effect on our skin. It makes us look healthy and happy!

How should I care for my skin post-workout?
When we get warm our pores open and let dirt and bacteria out. It is therefore important to clean your face afterwards. A facial mask after a workout, while the skin is still warm, 1 or 2 times a week can do wonders. If you have dry skin, you can choose to add a moisturising face mask. To strengthen your skin and get the best results, I recommend that you always have a good skin care routine with cleansing milk, eye cream, serum and day/night cream. This, along with your training is your best investment for a healthy body and skin.

Does and don’ts at the gym?
Keep in mind that machines and spinning bikes can be full of bacteria, so wash your hands before you touch your face while at the gym. And if you have small scratches and wounds, make sure to cover them up while working out with others.

Do you have any questions for Linda, feel free to leave a comment in the comment field below!

By: Henriette Danielsen / Photo cred: Pinterest

Be Inspired

Innsider tips: Personal Power

This month our four amazing coaches are giving you some pointers to make this year your best one, and second one up is Helena Önneby.

Helena is a certified Career Coach, HR professional and author of the book Pure Personal Power – Tools to collect on a healing journey. She’s on a mission to help you find your personal power by taking full responsibility for your life and health; body, mind and soul.

Here’s her five tips for more personal power:

Practice self-love
To access your personal power, you need to take full responsibility for your life. This requires a lot of self-compassion. You’re not meant to judge yourself for anything in your life, you’re meant to take ownership of your circumstances so you can find the power you need to change whatever you want or need to change. A self-love practice looks different from person to person, but it could involve writing down things you appreciate about yourself, taking the time to do what your body loves or saying no to others so that you can say yes to yourself.

Shift your focus to what is working
We tend to keep our focus on what we feel lack in our lives. What we don’t yet have, what we wish would be different or what we envy in others. When you shift your focus to all the abundance in your life you not only feel better, you also create the momentum for more of it in your life. Start a simple gratitude practice, where you every morning and every night write down three things that you’re grateful for; my bed, my lungs that breathe, that smile from my friend today, a warm cup of tea, that I feel safe, how my body feels when it moves, fresh flower.

What you focus on grows.

Explore spirituality
Religion sometimes get a bad rep in our society today. But what if you could believe in something bigger than yourself and a meaning to everything that has happened in your life without subscribing to any of the major religions? What does a higher power of your own understanding look like? What if you would allow yourself to explore what that means? Maybe you would find a lot of power in the guidance that is always provided to you and relief in the meaning you see in your challenges in life. It has brought you here, and you are exactly where you need to be right now.

Deal with your emotions
Find the tools that works for you when it comes to dealing with your emotions. We’re feeling machines with an intellect so emotions will for sure effect our lives in major ways. But as long as you’re unaware of them they have power over you. Develop a practice of dealing with and really feeling your feelings, not just thinking them. Flow write first thing you do in the morning, invite your feelings to say what they came to tell you and meditate to create some space between you and them, because, you are not your emotions, you have them.

Take care of your body
We’ve been given one tool to express ourselves in this lifetime, and that is our body. Take care of it the way it takes care of you every day. When you take care of your body and listen to its needs it will serve you. But if you neglect it, its signals and needs it will soon take from your power in order to stay in balance. Nourish it with clean food, move it every day and let it rest when it needs resting.

Personal power is about living up to your own potential so that you can do what you’re here to do and help make the world an even more loving place. Go on your own exploration to tap more of your personal power.

By: Helena Önneby /Photo cred: Pinterest