Pt online
november 15, 2021Education: FISAF and EHFA licensed Personal Trainer, Dietician & InstructorPersonal sports qualifications: Trained football for 9 years, when I turned 16 I started training at the gym. Made all the beginner mistakes you can make, taught me, developed and found the training that suited me, strength training. Which got me both healthy from anorexia and depression that I suffered from for several years. Gained all in all weight 24 kg (36 to 60) and 10 kg since I started lifting weights. Has trained crossfit, spinning, almost all types of group training, strength training (which later became MY passion) and also cardio training. It has been a long and mentally difficult struggle to work healthy from your eating disorders, but I think that with the right help and will you can manage it. Because if I did it, then YOU will do it too!
IFBB Bikini Fitness Finnish Championship final 2015 & 2016 Fitnessmalli Finalist 2017
Extra: Knowledge of eating disorders, depression, stress management, exercise after pregnancy, Autoimmune diseases, Rheumatism Arthritis, Thyroid hormone (Hypothyroidism, Hyperthyroidism), IBS, SIBO, Candida, Osteoporosis, GERD, BAM, Depression and under-/overweight.
Available for both genders. Any age. Any location.
PACKAGE SUGGESTIONS
(Email and we will make a package for YOU and arrive at a suitable price!)
1. Training Schedule suited for you 50 €
- By e-mail
- Suitable for all, beginners and experienced
- At home or at the gym
- 1-2 plans
- Individual analysis
- Information / tips and answers to your questions
- E-mail contact for about 1 month (support, assistance and answers to your questions, change if needed)
2. Diet Schedule / Nutrition 50 €
- Analysis of your current intake
- Personally calculated from your daily energy needs.
- Food before & after training
- Information / tips and answers to your questions
- E-mail contact for about 1 month (support, assistance and answers to your questions, change if needed)
3. Nutrition AND Training schedule: 75 € / month
4. 3 months coaching 200 €
- Analysis of your current diet & exercise.
- Personal food and workout schedule.
- Information / tips and answers to your questions
- E-mail / contact facebook
- New plans every month/ depending on the plan you follow
- Always suitable for everyone, beginners and experienced.
5. My own fitness app
Get fitness programs through my app and train, track your workout.
READY TO START YOUR LIFE CHANGE?
JOIN MY TEAM HERE 👇🏼
Have You Checked Out My New E-Books Yet?
Exciting news! My latest collection of e-books is now available, and I couldn’t be more thrilled to share them with you. Whether you’re looking to take your fitness journey to the next level, stay on track during the holidays, or finally unlock the secrets to achieving a six-pack, I’ve got something for everyone.
Introducing the 116-Page Six-Pack Master Plan
The highlight of this launch is my Six-Pack Master Plan, a comprehensive 116-page guide that breaks down everything you need to know to sculpt a visible and defined six-pack. This book is packed with my proven methods, training techniques, meal plans, and insider tips to help you achieve your dream core. It’s not just about the workouts; it’s about mastering the lifestyle that makes your abs pop.
Stay Fit During the Holidays
Also, don’t miss my Christmas Holiday Fitness Book! It’s designed to help you enjoy the festive season while staying on track with your fitness goals. From holiday-friendly meal plans and healthy mocktail recipes to quick, effective workouts, this e-book is your survival guide for staying balanced and guilt-free.
More E-Books to Explore
Beyond these two, I’ve released several other e-books covering everything from home workouts to advanced gym programs, meal plans, and intermittent fasting guides. Whatever your fitness level or goal, there’s something here for you to discover.
Exciting News: Another Book is Coming Soon!
And here’s a sneak peek, another e-book is already in the works, and let me tell you, I absolutely love this one. It’s something fresh, exciting, and packed with even more strategies to help you crush your goals. Stay tuned for the official announcement! Will be published next year, 2025 February or March.
Ready to Get Started?
Don’t miss out on these resources! Head over to my shop and explore the collection. Whether you’re gifting them to yourself or someone else, these e-books are the perfect tools to help you start the new year strong.
Thank you for your support, and let’s make this holiday season and the new year your strongest yet!
/ Amanda – Svagtillstark – Weaktostrong
Sugarfree Glutenfree Chocolate Cake
Try it for the Christmas treats! Ingredients
- ▢ 1 whole egg
- ▢ ½ cup (120 g) Greek yogurt, nonfat
- ▢ ½ cup (50 g) glutenfree oat flour, or almond/coconut flour
- ▢ ½ cup (50 g) Scitec Nutrition Chocolate Casein Powder
- ▢ ¼ cup (20 g) cocoa powder
- ▢ ¾ tsp baking powder
- ▢ ¼ to ¾ cup (60 to 180 ml) of milk, raw or unsweetened almond milk
Optional
- ▢ sweetener to taste, for example flavour drops from Scitec Nutrition or Stevia
Instructions
- Preheat oven to 175ºC (350°F) and fold a 20 cm (7.8 inches) cake mold with parchment paper
- In a large mixing bowl, beat the egg together with the Greek yogurt until smooth.
- Add oat flour, protein powder, cocoa powder and baking powder.
- Start mixing, gradually adding the milk until you get a smooth cake batter.
- Transfer the protein batter to the prepared mold and bake in hot oven for 20 to 25 minutes. Let cool before serving.
Nutrition
SERVING: 1 SLICE | CALORIES: 71.4KCAL | CARBOHYDRATES: 6.9G | PROTEIN: 8.7G | FAT: 1.7G | SATURATED FAT: 0.6G | POLYUNSATURATED FAT: 0.3G | MONOUNSATURATED FAT: 0.5G | TRANS FAT: 0.004G | CHOLESTEROL: 31.6MG | SODIUM: 64MG | POTASSIUM: 108.8MG | FIBER: 1.3G | SUGAR: 1G | VITAMIN A: 47IU | CALCIUM: 68.8MG | IRON: 1.2MG
The Role of Strength Training in Fat Loss and Muscle Definition
Strength training is often seen as a tool for building muscle, but its benefits go far beyond just gaining mass. When it comes to fat loss and muscle definition, strength training is a game-changer, especially for sculpting a strong, defined core. Let’s explore why strength training is essential and how you can harness its power to transform your body.
How Strength Training Burns Fat
Many people focus solely on cardio for fat loss, but strength training plays a crucial role in burning fat and boosting metabolism:
1. Increased Metabolic Rate:
Muscle tissue is metabolically active, meaning it burns more calories even at rest. The more muscle you build, the more energy your body uses throughout the day, making fat loss more efficient.
2. The Afterburn Effect:
Strength training creates an “afterburn” effect (known as EPOC,Excess Post-Exercise Oxygen Consumption), where your body continues to burn calories long after your workout. Compound movements like deadlifts and squats, which engage multiple muscle groups, are especially effective.
3. Preserving Muscle During Fat Loss:
When you’re losing weight, the goal isn’t just to shed pounds, it’s to lose fat while maintaining lean muscle. Strength training ensures you preserve (or even build) muscle as you burn fat, leading to a more defined and toned physique.
Strength Training for Muscle Definition
To achieve muscle definition, it’s essential to combine fat loss with muscle growth. Here’s how strength training helps:
Progressive Overload:
Consistently challenging your muscles by increasing weight, reps, or intensity forces them to adapt and grow. This growth, combined with fat loss, reveals the muscle definition you’re working towards.
Core Focus:
A strong, defined core isn’t just about endless crunches. Strength training exercises like squats, deadlifts, and overhead presses engage your core muscles, strengthening and defining them. Adding targeted core movements ensures balanced development and a sculpted midsection.
Core Exercises to Incorporate:
1. Weighted Planks: Engage deep core muscles and improve stability.
2. Deadlifts: Full-body movement that builds overall strength while engaging the core.
3. Russian Twists with Dumbbells: Define obliques and improve rotational strength.
4. Hanging Leg Raises: Target the lower abs for a complete core workout.
Unlock Your Six-Pack Potential
Strength training is your ticket to a stronger, leaner body, and a sculpted core. But if you want a detailed, step-by-step guide to building those abs and achieving true definition, check out my 6-Pack Masterplan! It’s packed with the best workouts, nutrition tips, and strategies to help you achieve visible abs and powerful lifts.
Stay strong and dedicated, your transformation is within reach!
The Effectiveness of Core Exercises in Reducing Belly Fat and Improving Posture
When we think of core exercises, the first thing that comes to mind is often the desire for a defined, toned midsection. However, core training goes far beyond aesthetics it’s a critical component for reducing belly fat, enhancing overall health, and improving posture. Let’s dive into what the research says and how you can make core training a key part of your fitness journey.
Understanding the Core and Its Role
The core isn’t just your abs; it includes muscles in your lower back, hips, and pelvis. This network of muscles stabilizes your body, supports your spine, and facilitates almost every movement you make from walking and lifting weights to maintaining balance.
Key Core Muscles:
• Rectus Abdominis: The “six-pack” muscles.
• Transverse Abdominis: Deep abdominal muscles crucial for stability.
• Obliques: Support rotational movements.
• Erector Spinae: Runs along your spine, essential for posture.
Can Core Exercises Reduce Belly Fat?
A common myth is that doing endless crunches will burn belly fat directly. While spot reduction is a misconception, core exercises play a vital role in overall fat loss and body composition.
What the Research Says:
1. Boosting Metabolism:
Core exercises, particularly compound movements (like planks and mountain climbers), engage multiple muscle groups. This engagement increases calorie burn, contributing to overall fat loss.
2. Reducing Visceral Fat:
A 2016 study published in the Journal of Sports Medicine and Physical Fitness found that combining core training with full-body resistance workouts led to significant reductions in visceral fat—the dangerous fat surrounding organs.
3. Enhanced Performance and Consistency:
Strong core muscles improve overall strength and stability, allowing you to perform other fat-burning exercises (like HIIT or weightlifting) more effectively. This boosts your metabolism even further.
Core Training for Posture Improvement
Poor posture isn’t just about slouching; it can lead to chronic back pain, reduced mobility, and even affect your confidence. Core exercises are pivotal in correcting and maintaining good posture.
How It Works:
• Spinal Alignment: Core stability exercises, like planks and dead bugs, strengthen the deep abdominal muscles, helping keep the spine properly aligned.
• Reducing Lower Back Pain: A 2015 review in the Journal of Orthopaedic & Sports Physical Therapy highlighted that core strengthening reduces lower back pain by improving muscular support around the spine.
• Balance and Control: A strong core improves balance, which naturally aligns your body when standing or sitting.
Effective Core Exercises to Try:
1. Planks: Strengthen the entire core and support spinal alignment.
2. Russian Twists: Engage obliques and improve rotational strength.
3. Bird-Dog: Enhances core stability and improves posture.
4. Hanging Leg Raises: Build lower abdominal strength and target deep core muscles.
Final Thoughts
Core exercises are about more than aesthetics, they are essential for overall health. While they won’t directly “melt” belly fat, they play a crucial role in overall fat loss, enhance your performance in other exercises, and significantly improve posture.
Incorporate consistent core training into your routine, and you’ll not only see physical results but also feel stronger, more balanced, and more confident in your daily movements.
Remember, building a strong core isn’t just about looking good; it’s about creating a solid foundation for a healthier, more functional body.
If you want a detailed, step-by-step guide to building those abs and achieving true definition, check out my 6-Pack Masterplan! It’s packed with the best workouts, nutrition tips, and strategies to help you achieve visible abs and powerful lifts.
Stay strong and dedicated, your transformation is within reach!
How I healed my Gut
I got these two questions (on Swedish) and decided to answer them in a blog post since it is such an important subject and I apologize for not been active on my blog or updated you during these years of healing.
”Hello!
Great that you got rid of your SIBO! How did you manage that?
I am also curious as to what you thought of the BPC-157 and where you purchased it somewhere?
Thank you very much for the reply 🙂
Have a nice time!”
”Hello! Wondering how it went for you. If you got your SIbo on better roads? 🩷”
Here is my story and answer on your questions:
I understand the pain and frustration of struggling with gut issues because I’ve been there myself. For several years, I faced a range of debilitating gut conditions, including SIBO, leaky gut, gastritis, ulcers, IBS, severe inflammation, gallstones, and three significant bouts of inflammatory flare-ups. My journey through these issues was filled with setbacks, where one condition seemed to give rise to another. I tried every conventional approach recommended by doctors, but these treatments often only worsened my gut health.
Initially, doctors advised antibiotics to manage conditions like SIBO, but this course of treatment brought only temporary relief and left my gut flora even more compromised, resulting in more complications. Over the years, I experimented with countless diets and approaches, including keto, carnivore, FODMAP, detoxing, fasting, liquid diets, low- and high-fiber plans, vegan, Ayurvedic, lion diet, pH diet, and more. I added supplements, herbal protocols, and even undertook a full year of Ayurvedic treatment using potent herbs aimed at cleansing and resetting my digestive system. Unfortunately, these measures added to my gut stress, and eventually, after two years of extreme digestive challenges, my gut simply shut down. I was no longer able to digest or absorb nutrients; everything I ate came right back up, and nothing seemed to make a lasting difference.
In a quest for answers, I turned to physical therapies, nerve stimulation, medications, and anything else that promised digestive support. Some of these treatments offered temporary relief, while others caused flare-ups or had no effect at all. I consulted specialists worldwide, read every relevant book, study, and podcast I could find, and explored all possible avenues of natural healing. Yet, even after all that, my digestive system remained unresponsive. The doctors eventually told me there was no cure left for me and suggested implanting a machine to support my digestion. I refused, knowing that placing something artificial in my body would likely lead to further complications.
At this point, I made the choice to place my faith in the natural healing power of the body. I believed that with the right approach, I could heal. I delved deeper into herbal therapies, trying one final SIBO protocol. To my relief, I finally noticed some progress. The bloating started to subside, and although my core issues remained, I finally felt I was on the right path. Gradually, through continued research, trial, and error, I came to understand what had worked, what hadn’t, and, most importantly, why. This experience gave me the knowledge I needed to rebuild my gut health from the ground up.
Today, I am not only healed but also helping others who are struggling with similar conditions. After years of refining my methods and understanding the root causes behind gut issues, I’ve created personalized protocols that address everything from IBS and SIBO to leaky gut and inflammation. Through the right combination of food, supplements, and lifestyle strategies, I guide my clients toward healing—naturally and sustainably. I’ve learned from every mistake, every ineffective treatment, and every setback, and now I use these insights to help others avoid those same pitfalls.
Healing is possible, even from the most challenging gut issues. With the right tools, patience, and support, your body has the power to restore itself. If you’re ready to take this journey and receive expert guidance tailored to your unique needs, feel free to reach out. I’d love to help you find lasting relief and empower your body to heal.
Info@svagtillstark.com
E-BOOKS ON SALE
Finally!
I have waited for this for so long. Now I finally can share with you all my experience, advice and personal thoughts by writing these books.
I have launched different of workout programs, e-books about my favorite tips and hidden secrets to get visible abs, and many other books.
I will soon also lauch a book about testosterone and my favorite healthy recipes to gain great results.I am planning to also write a book about healing the gut and inflammation, auto-immune disorders like Rheumatoid Arthritis. Keep updated, all books will be published and sold here.
Abs secret
Have you already seen I sell my ready workout programs and E-Books here?
AND I HAVE AMAZING NEWS!!
Next week I will publish my NEW E-Book about ABS SECRET!
So excited!! Stay tuned! I will release the launching day on my Instagram.
Will be sold here.
ALL MY DEEPEST SECRETS ABOUT GETTING VISIBLE ABS 😉
I now offer life coaching
Sometimes there can be phases in life when you reach your limits.
Your own efforts and the support of family and friends are then no longer enough to solve the problem. You are stuck in a carousel of negative thoughts and can no longer see a way out.
The topics that are important to the people who come to me for life coaching are as varied as life itself.
Possible reasons for life coaching can be:
You are dissatisfied with your life, but don’t know what to change. You feel exhausted, drained and listless.
You just want to be left alone and everything is too much for you.
There are problems at work. With your colleagues, your boss.
Your job no longer feels right to you.
You are not achieving your goals.
You are suffering from a conflict in the family or at work.
You have separated from your partner or he has separated from you.
You have to cope with the death or serious illness of a loved one.
You have financial problems or debts.
You are suffering from blockages that you cannot resolve on your own.
How can I help you?
In problem and crisis situations, we have usually lost sight of our strengths and potential and focus very strongly on what is not working at work and in life.
At some point we no longer know what is actually right and feel helpless and at the mercy of the situation.
Coaching as psychological life counseling helps you to:
Recognize your own strengths and be able to use them again
Look optimistically into the future
Stop the thought carousel and sort out your thoughts
Find inner balance again
Become clear about your needs and goals
Enjoy life more again
Leave old thought patterns and beliefs that limit you behind
Look for solutions instead of getting stuck in the problem
See new and different options for action
Make necessary decisions
Find orientation in a situation of upheaval
In confidential coaching sessions, I accompany you on your path to a self-determined life. With the help of proven methods, we work together to develop new approaches to the roots of your problems and find strategies for better dealing with future challenges.
Gratitude
I always been grateful for small things. Being alive. Or not always. But since 13 y after I lost everything. I got hospilazed and 10 years of trauma, all those years every single morning just being alive or watching the sunset, breathing, getting a morning text was like everything for me. I never wanted to sleep because I wanted to do so much stuff and was scared if everything would be taken away from me again next morning. I would wake up again in the nightmare I went through.
I was depressed for so many years and I compared myself to everyone. I was sick at home and I could not do anything. I got burned out and my brain stopped working, my body said stop from moving out of the house. I was overwhealmed and everyone kept on asking, why do you not just take your shit together and go work?
I was a master at faking as a teenager.
I was born to never complain.
“Show them how strong you are, never let them see you shed tears”
”Get up, don’t cry, slap yourself in the face and continue the game”
”Don’t be like the other girls that cry on the football field”
It took me 15 years to start hugging people.
It took me 20 years to be able to cry.
Ok well maybe I did cry as a baby, alot probably. But then I was teached it was wrong, it was weak.
I am happy I got wise from the brainwash, I know being vulnerable and weak is not weak it is strength. But I still find it very hard, I rarely cry. Never actually. But I can, and I let myself be sensitive on the right moments. Nowadays I love being near amd touch a human body, be honest, be open, be truthful with people what I felt was very unnatural and immature as a kid.
I like the book ”The Magic” by Rhonda Byrne
Because they talk or write about all the things I learned while I was depressed.
To find the magical moments in life.
To be grateful of every moment.
Because actually, the moment you stop complaining and start being grateful of what you do have instead of what you do not have, you start to earn and get and achieve more and more.
Opposite, if you focus on every bad thing that is happening in your life, you will just get more and more tragedy.
So what do you choose?
Positivity.
Good vibes.
Of course.
Happiness is a choice mostly.
Lets choose to be happy, vulnerable, strong, open and not fake it, we only lose by doing that.
Reality check
I am very open and personal on social media but something I haven’t talked much about to anyone is my struggle with my health right now.
To be honest I haven’t had a good day this whole year. I’ve been running from doctor to doctor with no kind of success. The last years I’ve been reading, studying and biohacking myself to get well, but everytime I think I found the conclusion, I get a slap on my face. One thing I promised to myself. If I ever get well again, I promise I will help every person in this world also with what I have learned during these years.
I am happy though. Life is beautiful. I love life. We all go through shit times sometimes but what is most important is our health. If you do not have that you do not have nothing. Be grateful of being alive for being able to move.
My RA is managable. My joints is most times healthy. My fingers and toes I can handle. My hormones works great. My period is normal. My vitamin levels are all perfect. My heart and lungs are healthy. I am well but the stomach pain I have had for the last three years is something I thought was never even possible for a human being to get. I do not stress. I do not smoke. I live very healthy and have probably done the most tests in this world. But I just seem to not get help.
Anyways, for me being alive and being able to workout means EVERYTHING for me. People has it so much worse, some things are too horrible to even understand what is happening in the world right now.
Just know all of us go through hard times, sometimes more and sometimes less.
Sometimes we can impact alot by own, but sometimes there is nothing we can do but pray.
Joy. Gratitude. Love. Amazement. Delight. Playfulness. Humor. Inspiration. Compassion. Hope. Creativity. Interest. Excitement. Enjoyment. Calmness. SAFE. Energy. Strength. Limitless. Focused. Healthy.
These are the things we feel, sometimes everyday, sometimes not for months.. these are the things that we should be grateful of and not take for granted.
I wish you some wonderful holidays. The time of the year no one should be alone. Keep your loved ones near and keep an eye on yourself and what you have, because in the other second it can be lost.
Different
Magical
Good morning!
Paid collaboration with Eyracure
Long time since I wrote here.
It is cold and dry this time of the year. Days get shorter and darker. November is said as the darkest and shortest month in Finland. This affects not only our mood but also skin, hair, mm. (And also of course my rheumatism) I get so damn dry ! Feeling like a dry sponge with hair like hay, haha!
What is interesting, I got tipsed by this new treatment brush that is going to do magical tricks on your hair.
I personally avoid ALL heatening snd electronic tools for my hsir, I never dye it anymore and I was it once a week to keep it healthy and grow as much as possible. On the winter I also use MSM, D-Vitamin, Collagen, Zinc for my hair.
But now, this was a very interesting try out, because this brush is going to instead SAVE your hair and not RUIN it like all others devices does. I was to be honest a bit sceptical when I got it home, but damn girls!!! And long haired men! This is something damn good. This is magical. I would not be recommending it here otherwise. Im still amazed! Just check below of the before and after pics!
What is the ”magical brush”?
EYRACURE is a treatment created to pamper you and your hair. The starter pack contains everything you need to take the first steps towards healthier and more prosperous hair. Eyracure has been specifically designed to repair damaged hair and repair split ends. The treatment restores everyday wear and tear as well as damage from colouring, bleaching and heat styling. Already after a treatment, you will feel how the hair regains its natural shine and feels healthier and stronger.
The treatment takes less than 10 minutes, spray the treatment into freshly washed and towel-dried hair, then brush through with our BioLAP-20 brush and its custom light. Thousands of biological light-activated BioLAP-20 molecules rebuild and repair your hair again. The brush is designed to withstand hundreds of treatments.
EYRACURE works on all natural hair types as well as treated or colored hair.
How do you use it?
1. Wash with shampoo and rinse. Do not use conditioner.
2. Towel dry your hair until damp.
3. Spray the entire bottle of BOND REPAIR HAIR TREATMENT into the hair. Start with the tops.
4. Switch on BioLAP – 20 activator brush. Brush through the entire hair at least once.
5. Rinse hair with water.
6. Apply Hydrating Boost to the hair. Leave on for 3 – 5 minutes before rinsing
7. Wash out.
BOOM! Feels like new hair 🤩 Something I definitely will continue to do as a treatment now and then when my hair needs a glow up from the death. 🙏😁
If you also want to try it, you can buy it on Eyracure on LYKOS website or here, using -15% off discount: FALL15
How to stop being afraid of going to the gym? ”What if I fail?”
Baba Beach club Huahin
In cooperation with Baba Beach club Huahin
Good morning and hello from Vietnam.
I just landed in Vietnam after 3 beautiful months in Thailand. I had the best time ever.
Everyone who knows me, knows that my rheumatoid arthritis does not enjoy the cold winter in Finland so it is impossible for me to stay there during the coldest months.
That is why I am here in Asia, and I am so happy I went.
I just need to show you this amazing hotel, Baba Beach Club in Hua Hin that I stayed my last days in. If you travel to Thailand you can not miss this place. It was my favorite of the whole trip.
The beach was perfect just by the hotel, I literally could just wake up to the sunrise ar 6 am and take a long beachwalk and just enjoy the sound of the waves.. the air in my hair, the sun rising and slowly making my skin and bloodcirculation heaten up. After 30 minutes walking barefoot in the sand.. I surely crave dip in the pool, while everyone else is sleeping I just enjoy the time alone, relaxing and having my moment for myself before the day begins.
I start my morning at the breakfast buffee. What I am used to is that Asia is not so in ”trend” or healthy options, they go more for traditional food from England or Asia. But this time I was very surprised, they had so much delicious stuff and healthy! I have not eaten for example chiaseeds with yoghurt and freah fruits since last year! Two cups of decaf coffee and some plates of thaifood, sausages, bacon and more fruits for dessert and I am rolling out! Full, pleased and new energy for the day that has only just began.
I spent all my day at the beach, because the weather was perfect. I had all my time to focus on my clients.. my own workout time would not be until later. The sand was so hot I burned my feets, but I loved it. The water was clear blue and I think I met only 2 people during the hours I spent on the beach relaxing and working.
The sunset came early, I think around 4pm it already started to go down. It was time for me to get active. I went to my hotel room, which was filled with delicious snacks in the minibar and a basket of fresh fruits, perfect I was already hungry again!
Then, I took a dip in my own private pool in my hotelroom, yes you heard right! I had a own pool outside of my room. It was wonderful. I did not have to worry about anyone but myself here. It was exactly what I needed to get a energyboost for my own workout.
Time to check out the hotel’s gym.
Baba Beach club Gym. Oh. It was very good.
Aircondition, great machines and even a boxing place! I LOVE boxing but have not done it for ages, so this was a opportunity for me to take again.
One hour I trained and that was all I needed to get my mood up (if it was even possible from how I felt that day already) and endorphines all over me.
I went to the restourant to buy some thai food, they served so much yummy stuff It was hard for me to choose.
After that day I was so exhausted of just happy boosters and the sun. I was so pleased of this stay and the customer care in the hotel was top class.
I am already looking forward for my next stay, hopefully next winter again.
Thank you so much Baba Beach Club for this time and see you soon again!
Freedom
Because of what I’ve gone through in my past.. 2 different of ED, 3 suicide attempts and a long depression I never thought I would survive. With more diagnosis, surgerys and doctors appointments than anyone could imagine, I do not take life so seriously.
Yes, I think it is the most beautiful and important thing we have, like our health and body. But I do not stress about small things. More like I think ”Will this matter 5 years from now?”
Freedom is for me the most important for me.
I do not have rules, restrictions in life or big plans/goals to make. I am grateful of just living. I train and eat the way I crave and I like it this way. I would never want to live a life with restrictions and rules of how I can or can not live. I need to feel my freedom and the possibility to do what ever damn I want.
I lived a life full of rules and requirements. Every damn day. Yes it was nice for a moment until it became an obsession. I could never stick to a plan anymore, it just reminds me of the hell I went through. It eas just a daily struggle to be better and do more in everything in life.
It is good to challange youself and push yourself, but is not healthy anymore when it goes over the limit. You will notice the difference.
Balance is the key. When ever it is about training/food/work/money/school/obsessions or even being a parent.
Today, I know I am good and enough even if I would not do a single thing today. I am am just a human and I do not become more worthy by doing more. #youareenough
Why am I always alone?
Watch the youtube video here.
Even if I spend most of my time alone, I never feel lonely. Ive lived 10 years without friends and I do not miss anything.
My life changed totally to the better when I cut off the negative and fake people from my life and started focusing on myself.
It is very rare to be real, world is full of fake people. I trusted so many persons in my life that I regret, but on the same time it teached me alot.
I feel whole alone, I dont need anyone in my life. Also have my family, they are everything for me. ❤️
Procrastinating
So Many of you are saying
“I can’t stop procrastinating”
“How do I stop procrastination?”…I’ll tell you how:
Find something that matters to you more than your excuses .
Find something that matters to you and you won’t procrastinate.There’s no such thing as procrastination.
Think about the thing you’re supposedly always procrastinating on… Now picture someone with a gun to the head of the person you love the most… They are telling you that if you don’t get this thing done, BEFORE the time it must be done, this person you love is gone… I’m guessing you’re not procrastinating anymore.
Now picture again, the thing your procrastinating on… And now I’m going to offer you everything you ever wanted as a reward. But ONLY if it is done by tomorrow. All the money, all the things you have ever wanted.
Will you procrastinate? Or will you do WHATEVER IT TAKES to get your reward?I guarantee you if there is something important, REALLY IMPORTANT on the line, you will not be holding back!
You won’t be watching stupid tv shows… You won’t be wasting time with social media… You won’t be wasting time with stupid things that have nothing to do with where you want to be…
Now if you haven’t already got it, the issue is not procrastination, the REAL problem is that you don’t care about this thing enough to get it done.
If you cared about it enough you wouldn’t procrastinate.
If you had a strong enough REASON to get it done you would not procrastinate. Your REASON must be bigger than your EXCUSES
Even if the task itself is not meaningful to you, you can still find a reason to get it done.
If it is going to be important to your FUTURE… I suggest you find a reason… and find it fast.
Why MUST you do it?
Who must you do it for?How will you suffer in your future if you don’t get this done NOW? If you don’t develop the habit of getting things done when you don’t feel like it, what will your future look like?
It’s not procrastination. You just don’t care enough. It either isn’t IMPORTANT ENOUGH or you haven’t made it important enough. So, if you REALLY want to get this done MAKE IT IMPORTANT ENOUGH.
Do not stand for mediocrity!
Do not settle for AVERAGE!If you want more you must get to work. If you want more you must find a bigger REASON for your life.
A reason that will ensure ZERO PROCRASTINATION. ZERO HESITATION. Because you KNOW why you’re doing this.
When you know WHY you are doing this you can bare any PAIN, you can endure any suffering, you can outlast any failures.PICTURE all the negative outcomes in the future that WILL come if you don’t do this. Write down WHY YOU MUST DO THIS. WRITE down all the great things that could happen if you just dive in, and start taking action.
You will KEEP GOING, because you know success is coming.
You KNOW you will not stop until you get it.
DO NOT STOP UNTIL YOU GET IT.
FIND THAT REASON
LIVE FOR THAT REASON
DO NOT STOP
UNTIL YOU GET WHAT YOU WANT!“I MUST DO THIS”
“I CAN DO THIS”
“I WILL DO THIS!”FIND THAT REASON
LIVE FOR THAT REASON
DO NOT STOP
UNTIL YOU GET WHAT YOU WANT!New podcast out
Did you move your body today?
Did you move your body today?
If not get your ass up and go 😅 plenty of time for that No time for gym today (cause I choose to sleep at least 7-8h every night)
But ”no time” is not a excuse, I feel so much better after a workout when ever its 10 or 60 minutes.
I havent run since the summer (usually every 3 month lol)
A walk or a quick run is the easiest way to get your mood up, bloodcirculation going in the body and BRAIN, metabolism
A walk or a quick run is the easiest way to get kick up mood, energylevels, bloodcirculation, brain function, metabolism and so much more!!!
Lets go!
Vad är en tarmfora analys?
I samarbete med Gutfeelinglabs
Minns ni då jag för två år sedan gjorde en tarmflora analys hos Gutfeelinglabs?Nu är det dags igen! Mina magprobelm har inte blivit bättre, tvärtom sämre, men även om man inte har problem kan det vara bra att testa sin tarmflora regelbundet!
Vad är en tarmfora analys?
Genom att testa tarmfloran får du en analys på de goda och mindre goda bakterierna som finns i din mage.
Detta innehåller en tarmflora analys hos GUTFEELINGLABS
– Resultat över dina goda bakterier och gynnsamma bakteriefunktioner
– Kostråd baserade på ditt analysresultat och en individuell inköpslista för att gynna dina goda tarmbakterier
– Förekomst av potentiellt sjukdomsframkallande bakterier
– Förekomst av bakterier som kan vara associerade med hälsoproblem
– Råd om kosttillskott vid förekomst av bakterier associerade till ohälsa
– Möjlighet att se och jämföra dina resultat över tid
Jag rekommenderar starkt att göra en analys! Och nu får du hela 20% rabatt på tarmfloraanalys OCH GUTCLEAR med koden Svagtillstark20
(OBS du måste klicka på knappen ”Tillämpa” efter att de har skrivit in rabattkoden Svagtillstark20)
P.
Everyone does not get a second chance. Or a 6th, like I did. 💗
This is a message to everyone struggling with an Eating Disorder or depression.
My road to where I am today has not been the easiest or quickest one. I struggled several of years before I will even got one little step forward.
When I was 14, I got anorexia and needed to escape from the hospital with the police and after me (they were even going to take my sister when they came home searching after me) to Sweden to a ED clinic to get the right help for me, I was so underweight and my pulse so low I could have died anytime, so me and my parents had no choice.
A few years later when I finally got well, or actually not that long after.. I got trauma from the hospital treatment and fell deep down in depression. I needed to leave high school because I was so bad position. I tried 4 times suicide, it was not until the last time I had my ”wake up call” and decided I wanted to change my life because I never wanted to feel like that again.
I started lifting weights and I was really happy for the first time ever. But as always, nothing goes like a movie.
The third struggle took over me.
I started overeating. It was some kind of escape for me from the outside of world. And on the model trips we never had time to eat. Most of the girls throw up their food. I had promied myself to never do that. But it just happened. And again, again until I got my second ED, a combination of BED and Bulimia. I never wanted to get skinny, lose weight, or be in the same place again as a 14 year girl, but after a binge eating, it was unpossible to keep everything inside. (Imagine how you would feel after going through the dinner buffet 5 times, in the end you can barely breath becaue you are so full of food)
This makes me sick to even think of when other people struggle to even get any food and would do anything to get the food, I was binge eating on.
It was a hard way up from that, in the end my brain really needed that dopamine and I could not be a single day without it.
My second wake up call.
I have never told anyone this, but I hope somehow anyone having same problems could understand how dangerous this illness is and understand to search for help before it is too late.
My second wake up call was when I got a DISH BRUSH stuck in my throat.
Yea, seriously it is true. Dont ask me how it happened. It was probably one of the most horrible things Ive felt. I could seriously feel myself dying any minute. My breath was slowly ending, thank god my parents were home and drowe me directly to the hospital (30 minutes away) super carefully because if it would have been a single little ”bump” on the road, I would have not made it.
This was the last time I ever wanted to hurt myself again. This was the 6th time I was saved and I started understand the short time we have in life. Being grateful every single day, just to be healthy and LIVING.
I hope this could give someone a message out there to understand our short life and if you are struggling with any illness, dare to ask for help before it goes too far. Everyone does not get a second chance. Or a 6th, like I did. 💗
Summer
And I don’t want it to be over.
I want to wake up to a few more sunrises.
I want to swim a few more laps.
I want to grill a few more marsmellows.
I want to run through a few more sprinklers.
I want to snuggle up on the balcony and watch just a few more late night movies outside.
I want to dance in the rain again.
I want so much more.
Please stay 😩 #summer
Don’t Post on Instagram for Attention.
If you’re posting for attention, I can guarantee you you’re doing something unhealthy that will only feed your insecurities, or further drive you into the depths of whatever it is having you seek attention in such a way. But let me say this, I am guilty of having done that in the past, multiple times.
When I think back to the times I posted on social media specifically for attention, it was always at a time where my mind was messed up. Times of depression. Times when I was really struggling to control my ADHD, times when I was not in a healthy mental state. My insecurities were high during that. I was more often depressed than upbeat. It was me, lying to myself and others, how happy I am when in reality I was struggling and having daily panic attacks and suicide thoughts.
Social media can be a wonderful thing. Inspire and motivate people but also the opposite. I am picking on Instagram because I think it is the network that brings out this type of unhealthy behavior the most, but I am sure it is present on all social networks.
Look, you don’t need some great reason to post on social media. “Just because,” is reason enough. Posting because its a moment photo of you enjoying life and you proudly want to share it with others, that is awesome. Capturing a great moment or celebration, that is great too! Found something you just think is funny, or interesting, or something that might motivate others, that is fantastic to post.
But, if you find yourself posting because you want attention, or if you find yourself in a down period in life like I was 10 years ago and you’re seeking validation, pause and maybe don’t hit post.
WE are not BRANDS.
There is alot of business Instagram accounts, their goal is to get attention for the business. Every posts goal is to maximize getting the most amount of attention from the right people so that they take the one action the brand wants them to take. BUT YOU ARE NOT A BRAND!
If you are suffering from a lack of validation and self worth, know that this world is a better place with you in it and that you are of value. I do not discourage social media use for you. Social media can be a wonderful place to feel connected with friends and loved ones. If you’re struggling with any of the above, isolation is not the answer. If social media is your only means of reaching people, please, reach out to your friends and loved ones and do connect.
Ask yourself…
Does the post add healthy value to you? Post it.
Does the post add healthy value to others? Post it.
Join my fitness app 💪🏼
My own fitness app
Get fitness programs through my app and train, track your workout.
- GET TONED & BURN FAT FROM HOME
- GET A STRONG CORE & ABS PROGRAM
- BUILD MUSCLES AT THE GYM
Only 1$ for the first month! Get it here!
You can join our community for just $1 for the first month. After that, you’ll pay $14.99/month or $99.99/year. That breaks down to just $0.49 a day or $0.27 a day — less than your morning cup of coffee!
You get the programs, and choose when and what you want to train. All the exercises are shown on the app, easy to use and a timer set for each exercise.
New programs added regulary!
Roster Turku
Yesterday was amazing 🙏💗
Sol, vind och vatten 💗
I samarbete med Femmeluxe
Mitten av juli.
Sommaren får snabbt som blixten.
Önskar jag kunde stanna här, lägga allt på paus.
Det vackra vädret som så sällan syns nu för tiden.
Black dressÄndå är jag lyckligast här och nu, när det är solen som lyser bakom molnen, de långa vackra ljusa sommar nätterna då jag kan sitta uppe och prata med någon tills morgonen, eller bara ensam, njuta, lyssna på havets ljud och vinden som susar mellan träden.
Klickade hem fyra nya klänningar. Tre stycken svarta som alltid behövs, är det sommar eller vinter och man vill klä upp sig, då behövs alltid den lilla svarta.
Shirt dressSen var det en lite extra härlig sommar outfit, denna, med färgerna av sommaren och lyckligheten.
Co-ordJag tycker om alla. Vilken är er favorit?
Black dressVad annat har hänt? Inte mycket, det är det bästa, att på sommaren behöver det inte hända så mycket. Det är till för att samla krafter och få alla endorfiner från minsta lilla roliga och underbara stunder så man sen överlever det mörka kalla halvåret igen.
Eller vem hänger på med en ny resa till Thailand i vinter? Man måste ju lite förbereda sig 😅