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lifestyle

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

Guest Posts

Why is breakfast so important?

“Breakfast is the most important meal of the day”, or so the saying goes. For years scientists and specialists have debated how much truth there actually is in this particular mantra, and there is a wide variety of opinions out there. Some claim that they seem to function just fine without ever eating breakfast, and there are even certain diets out there that suggest skipping breakfast altogether.

So while even experts disagree on this, I want to share some facts about breakfast that I’ve come across in the past, as well as some of my own personal experience that shows that skipping breakfast is really not a good idea. So, without further ado, let’s get started!

Higher risk of heart disease
One of the biggest reasons why you should really never skip breakfast is the fact that it can potentially contribute to heart problems. A recent study conducted by the American Heart Association brought to light some pretty disturbing facts regarding this issue.

During the study, researchers examined and analyzed a substantial amount of questionnaire and medical data about men aged from 45 to 82, and from the data they concluded that those in this age group who skipped breakfast were at a 27 percent higher risk of heart disease, compared to those who ate their breakfast regularly. So, breakfast is really something that you should incorporate into your everyday routine, if you want to keep a healthy heart. It’s really a small price to pay for good cardiovascular health.

Less energy
If you tend to feel groggy and tired during the first few hours of the morning to the point that you’re simply unproductive, it could be due to the fact that you didn’t have breakfast that morning. Think about it this way; while you sleep, your body still consumes energy (albeit less than when you’re awake) because all your bodily processes that require energy are still happening – you’re breathing, digesting food, your heart is still pumping blood into your cardiovascular system, and so on.

By the time you wake up, you’ll likely not have eaten anything in the last 8 to 10 hours, and all the food that you had yesterday has long since been digested. Therefore, your body is ready for more and needs more nutrients from which it can get the energy you need to get yourself up and about and functioning properly. If you deny it this energy, you’re going to feel like you didn’t get enough sleep, and therefore have to fill up on unhealthy caffeinated drinks, which is never a good idea.

Impaired brain activity
Your brain takes up only 2% of your bodyweight, but it takes up a whopping 20% of your total energy, and that energy needs to be replenished when it’s depleted. Therefore, just like your body, your mind can also suffer from malnutrition and this can lead to decreased productivity, especially if you haven’t gotten enough sleep the previous night.

Furthermore, there are a million electrical and chemical reactions going on in the brain every second, and these reactions require certain nutrients that you have to get from food. Primarily, the brain requires glucose, which is the simplest and most commonly used form of energy that your body utilizes on a regular basis. Without getting fresh glucose from a healthy, balanced breakfast, your brain will be forced to improvise and break down proteins and fats in order to get glucose, which is not a very efficient process and can lead to impaired cognitive function.

So, give breakfast a try. It doesn’t need to be time consuming and your body will thank you for it. In need of some inspiration take a look at our recipes, here and here.


This post is contributed by Theresa Brawner, a 28-year-old fitness instructor from Boston, MA. When she isn’t helping new moms get back in shape, you can find her in the kitchen, working on new recipes.

Events Previous Events

Building strength, balance and agility together


On Saturday 18th of March we started our day with a bunch of beautiful ladies at Elements Spa at Clarion Hotel in Stockholm. We got to try a whole new training concept called Bodywheel, that is developed around a wheel that is used as a versatile guiding tool. Founder Jennifer Winter led us through a 45 minutes’ class, filled with hard work and lots of laughter.

After the class we got to cool down and recharge with drinks from drinkNOA and delicious energy bars served by Regina behind Lovely Raw. And before heading home, everyone got a little surprise bag filled with goodies from Myactivestyle, Grounded Factory, Elements Spa, MyMuesli and Yuhme.

We want to thank everyone who came and spent their morning working out with us and Jennifer who held the class and shared her passion with us all. A big thanks also to our sponsors, who all joined in to make this event a huge success. We are left with sore abs and lots of new energy!














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


By: Henriette Danielsen /Photo cred: Ali Mian and Clara Mo

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

Filling smoothie on the go

Smoothie is the perfect grab-and-go food, and by simply adding some oats and almonds it will keep you satisfied longer.

Fun facts: All nuts have heart-healthy fats, but almonds contain the most fiber per serving, which can keep you fuller longer.

Ingredients
2 bananas
1 cup oats
1 handful of almonds
1 tsp. peanut butter
1-2 cups almond milk (depends on how thick/thin you want your smoothie)

Instructions
Add all the ingredients in a mixer and blend until you get a smoothie consistency. Pour into a bottle and enjoy on the go.


By: Henriette Danielsen / Photo cred

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

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

Be Inspired

Spring is in the air

Spring is in the air… almost.

Call me crazy, but I love to start planning how I’ll tackle spring cleaning the home in March. The one thing that always makes me feel calm is having a clean, fresh, home. There’s nothing better than coming home after a long day at work to a house that is tidy, bedding that is fresh, and floors that are shining!

I’m going to share some tips with you on how to start planning for spring cleaning and how to get yourself through it. It can be a long, daunting, process if you don’t plan accordingly. I know, it’s been that way for me in the past.

Having a plan in mind on how to tackle different areas of your home is something I highly recommend. Without further ado, here are my spring cleaning tips for 2017:

Start early
Probably my favorite tip (and why we are publishing this so early, hehe) is to start your spring cleaning early. Maybe you don’t necessarily want to start cleaning right away, but now is a good time to start setting up a game plan. Depending on the size of your living space, you may need more or less time for this.  There are plenty of spring cleaning calendars and checklists online, but my favorite is this one by Clean Mama.

Take it slow
Don’t feel like you have to clean every nook and cranny in your house/apartment on the same day. Like I said, depending on the size of your home, this could really drive a person crazy!

Look online for tips and tricks
There are tons of cleaning “hacks” online.  Check out this article by BuzzFeed with Lazy Girl Cleaning Hacks J.

Make it a family affair
Whether you live with friends, a partner, spouse, or children, make spring cleaning an annual affair! Divvy out the responsibilities and decide on something fun to do afterwards. Maybe reward yourself with going to the movies, going for a hike, or treating yourself to a snack!

Good luck!


By: Samantha Thayer

Dinner Nutrition

Creamy tofu pasta with homemade ajvar & fresh basil

This is a favorite at our place and it would be a crime not to share the recipe! Make a huge batch and enjoy it for days or make it as a fresh and delicious dinner for two.

Ingredients (serves 2)
150 g Whole grain pasta
150-200 g Tofu

4 Red peppers
1 Zucchini
1 Red onion
1,5 tbs Apple cider vinegar
1 tbs Canola oil
Salt, pepper, oregano & fresh basil

Instructions
Cut the onion into pieces and the red pepper into 5 big pieces each and get rid of the core. Remove a tiny amount of the soft part in the middle of the Zucchini and then cut the rest of it into cubes (as shown in the picture). Put the onion, the red pepper and the zucchini on a baking sheet and make sure the inner parts of the red pepper are pointing downwards. Put it all into the oven at 200 degrees until the veggies turns soft.

Meanwhile, cut the tofu into cubes and fry in a pan until golden brown and start cooking your pasta.

When the veggies are finished baking, take it out and start removing the shell of the red peppers. Put the soft inner parts in a blender along with half amount of the zucchini and onion. Add apple cider vinegar, oil, salt, pepper, oregano and basil and mix until smooth. PS! The taste of the pasta sauce (ajvar) should of course be tasty but a bit more salty and flavorful compared to if you would eat it as it is. When mixing the sauce with the pasta the flavors will be diluted.

Blend your homemade sauce into the cooked pasta and add the rest of the pieces from the onion and zucchini as well as fresh basil to the dish. A strong recommendation from me is to serve the dish with green pesto and some sprinkles of salt if needed. Enjoy!


By: 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.