Mel B(abe)

I am very excited when I'm writing this blog because last week I went to Las Vegas to work with wonderful Mel B!
Mel B is not only a former Spice Girl but also famous for her incredible dance skills in "Dancing with the Stars" (I really think she should have won). Mel has always been very energetic and loves to live her life in movement.
We all got to see her show "Peep Show" which was amazing. Hot bodies and good music!

As we all know Mel's body is in great shape at the moment. I asked her what she has done and we both agreed on many things when it comes to work out right.
She told me that she does cardio for 1 hour and gym training every other day. She does it every other day so the body has time to recover. Becuase all training is breaking down your muscles and its first when you rest that the body can grow stronger and build up.
Mel also told my that the best way to get fit is to get a workout partner.

I'm gonna show you a workout that will get you that killing stomach that Mel got in my next blog so stay tuned!

Also, if you are in vegas for the next week, go and see her show at Planet Hollywood. Mel has also got a new workout video coming out soon. Check her website for details!

Toxic or not?

We know that setting your mind to something in a positive way can help you achieve and get through things easier.
Positive energy will lift you and people around you and life becomes lighter and happier.
It really is just like my grandmother used to tell me: Life is not more fun than you make it!

But how does this effect us when we eat?
Let me tell you a story...

Barbara wanted to lose a few pounds but she had a really hard time doing it.
She would always order salads when she and her friends would go out for dinner.
Barbara always stared at her friends' sooo much yummier food and wished she could eat the same instead of her boring and
tasteless salad.
Do you recognize this?

So, every time we eat the "healthy choice" but tell our selfs, "This food is boring, yuck, i really don't want to eat this, I'd rather have the burger" we tell our bodies that we eat toxic.
We send signals saying that we should not eat the salad and that creates toxic and our bodies.
So also the other way around, when you eat cakes and the ice cream you love, do it and embrace it.

So next time you are eating that delicious cupcake, love every bit of it!
And the next time you are eating a salad (salads can also be very tasty, I promise) love every inch of it!

Happiness is love, food and...

...music!

A few weeks ago I went to see a concert in The Globe in Stockholm. Beyonce took on the stage and she did with style.
Even if you weren't there I think you can still feel the vibe and get goose bumps!

Quote of the week

"Success is not the key to happiness. Happiness is the key to success.
If you love what you are doing, you will be successful."

~ Albert Schweitzer

Im sure you get this question all the time but...

As a personal trainer, nutrition and yoga teacher I almost everyday get the question: I need to lose a few pounds, how do I do it?
Now I am gonna, once and for all, answer that question for you! :)

I do not believe in miracle diets or starving our bodies. I believe in a healthy lifestyle where we keep a consistent level of training and food intake. It is about finding what works for you!
There are two topics we need to focus on, eating and motion.

Eat: (See below for recipes)
We need to equal our calorie intake to our calorie burn during a day.
When we get a consistent intake of food the body will burn all during the day and will use the energy instead of saving it as fat.
So eat at least 5 times a day. A steady breakfast in the morning, snack a few hours before lunch, lunch, snack in the afternoon, dinner, snack at night.
This will keep your metabolism going all day. Try to avoid too much carbs in the evening, as we are not going to use as many as we do during the day.
Make sure you eat alot of protein all during the day.



Motion:
Generally we need to move more. For many people the time is an issue when it comes to training. There is so much to do, picking up kids, going shopping, cleaning, work, and the list goes on.
Remember, training will make you last longer and have more energy to do all of the things you do.
Try to take the bike to work, don't always take the shortest way to school, take the stairs instead of the elevator and take a break during the day and to some push ups or crunches.
On top of this try to fit in 4 workout sessions a week. This could be walks, jogging, aerobic class, gym training or other activity.
The important this is to start moving more!

Of course all of this is very individual so I recommend to take contact with a personal trainer that many of my celebrities like Nicole Scherzinger and Kim Kardashian does. Try a session and get some tips of what you need.



Tips for a day on the run:
Breakfast: Oatmeal with bananas and cinnamon.
Snack: Low sweetened yoghurt with almonds.
Lunch: Grilled chicken breast with apple and bulgur salad. (Mixed salad with slices of apples, boiled bulgur, spring onions, kidney beans and top of with a little bit of balsam vinaigrette)
Snack: Cottage cheese with blueberries. (Also yummy with blueberry juice, yes believe me, its yummie!)
Dinner: Grilled salmon with shrimp sauce and feta sallad. (Just mix sour cream with red onion, salt, pepper and shrimps)
Snack: Cashew nuts


More food and training to the people!

Fun in the sun

Summer is here, it's time for days on the beach, bbq in the sun and picnics in the park, amazinlgy wonderful!
Here are a few tips of how to take care of your body in the heat and how to have a sun-safe summer.

Always drink a lot of water when you spend time in the heat. We sweat a lot more during the summer and need to dehydrate the body regularly. Why not try electrolyte enhanced water? (Read more about that on earlier blogs)

90% of all skin cancers occurs because of too much sun exposure.

The UVA rays are very strong and can do a lot of damage to you skin and body if you get a little too much of the good thing. The UVA rays can damage the collagen and elastin fibers, which support your skin's firmness. Overtime, it causes your skin to loosen, sag, and wrinkle. It also damages the blood vessels in your skin, making them weaker against infections, bacteria, acne, cancer, and other diseases. The damage is accumulative, and it often doesn't show up until many years later.
The UVA rays does give the body vitamin D which we need to be healthy.



UVB rays can cause sunburns and surface damage to the skin, such as sunspots. They are the greatest contributors to skin cancer.

The best way to protect yourself from these harmful rays are stay out of the sun, BUT we all know that's not gonna happen, so use sun block. When I go to the beach I use a brand called IS Clinical which makes a sun block that protects you from both UVA and UVB rays. It also helps the skin to stay hydrated and soothes inflamed and burned skin.



But be sun-clever, when it burns and tingles, get out of the sun and remember that putting on more sunblock does not always help.

Be safe and take care of you and others!