Living the good life, the healthy way

You can't live a positive life with a negative mind

Publicerad 2014-04-30 15:51:34 i Inspiration, Living life, Mind and body, Mindfullness,

What do you have a body for, if not to embrace life? Keep moving, keep your body strong, keep your body well nourished with healthy foods. Enjoy the outdoors, enjoy cooking food from scratch and eat it together with loved ones. Enjoy growing plants, enjoy being creative, enjoy trying new things. There is no limit. Just because you can't do something now, it doesn't mean you won't be able to do it tomorrow.
Life is beautiful, take up as much space as you want, stay active, don't let anything hold you back from doing the things you want! Life is too short and too precious to be held back. Keep you eyes in the goal/target and stay focused. You can do it.
Savour the moment. Feel the warm sun on your face or the cold rain down your cheeks. Smell the newly cut grass, the seaweed, the trees. Smell the apple pie, the bonfire, the cool air. Smell the coffee, the freshly baked cinnamon rolls,  the christmas tree. Smell the earth warming up after winter, the first blossom and the first BBQs. Listen to the sounds around oyu. What can you hear?
Feel you body, feel the warmth, feel your heatbeat. It is beating for you. Think of your feet, how they can walk anywhere, take you places. Think of how the grass feels under you bare feet, how the sand feels between your toes. Think of your legs, your calf muscles, knees and thighs. Think of how they help you jump, run, swim, walk. Think of the touch of a loving hand on the inside of your thigh. How it tickles, how it smooches. It is soft and accepting. Your legs are beautiful.
Think of your stomach, how it is working for you every day, digesting your food and converting it to energy of life. How it is keeping your intestines in place. How your stomach helps you to sit up, lie down, laugh hard and deep and being able to bend your body. Think of your arms and hands. How they help you carry things, pick flowers, draw, write, cook, sew, take photos, build, repair, create, caress, hold...Think of you body, how it keeps you alive, how it loves you.
Think of how it feels to be embraced by someone you love. Feel their arms around you, keeping you safe, just as you keep them safe. You wouldn't want them to be harmed and they don't want you to be harmed. They love you, every inch of you. Every self-doubt, every thought of self-hate is harmful and destructive to your happiness. Your mind is your most powerful tool. How you feel and think begins in your mind. Make peace with yourself and focus on what makes you feel good. What you think you become.

Menu plan week 18 (28th-2nd)

Publicerad 2014-04-28 16:31:22 i Inspiration, Living life,

Monday: B:Porridge with banana, berries and peanut butter. S: ½ avocado and 1 pear. L: Minced meat, black beans and turnip "stir-fry" with broccoli. S: 1 orange. D: Baconwrapped chicken with sauteed courgette, carrot and sundried tomatoes. Bonus: Ice-cream "yay"
Tuesday: B: Sweet scrambled eggs with berries. S: ½ avocado and 1 fruit. L: Chicken and sauteed veggies. S: Seed cracker with ham. D: Oven baked cod with cauliflower mash, asparagus and hollandaise.
Wednesday: B: Eggs on seed crackers and a smoothie. S: Home made "protein" bar. L: Cod from night before. S: Fruit. D: Chickpea curry with low-carb wraps.
Thursday: B: Overnight oats with berries and peanut butter. S: 1 egg + fruit. L: Cichpea curry from night before. S: Home made "protein" bar. D: Rice noodles with pork and veggies.
Friday: B: Scrambled eggs with smoothie. S: Home made bar. L: Noodles from night before. S: Fruit. D: Halloumi salad.

eat sleep train repeat

Publicerad 2014-04-19 09:35:38 i Workout,

Yesterday's workout was my first "home-made" crossfit workout. 
I started by warming up on the treadmill for 10 minutes. Did some movement warm-up and then got going with my "stations". The first is a "half Cindy". Amrap means "as many reps/rounds as possible" - so I basically did 5 pull-ups, 10 push-ups and 15 airsquats continuosly for 10 minutes (a whole Cindy is 20 minutes). Managed 5 ½ rounds. Last time I did a full Cindy I managed 11½ I guess there is no major improvement in speed. However, I can now do push-ups and pull-ups much better, so that is good!
The gym was really full yesterday, so all the weightlifting stations were full when I had finished my half Cindy, so I did the third "station" here. 3 minutes of doing 15 lunges and 15 sit-ups continuosly, rest 1½ minutes and 3 min work etc (3 times). Ouch my tummy! Not ideal, since I don't want my core to be tired for the weight lifting. 
Third station, weights. I actually increased number of reps here, because I am still a little scared of putting too much weight on and hurting myself. So:
Squats: 5 reps with 35 kgs
5 reps with 40 kgs
8 reps with 40 kgs
Overhead press: 
3 reps 15 kgs
3 reps with 20 kgs
1 rep with 24 kgs (then failed second rep, so took off 4 kgs)
3 reps with 20 kgs
Deadlift: 5 reps with 35 kgs
3 reps with 45 kgs
5 reps 45 kgs

the importance

Publicerad 2014-04-10 10:59:57 i Living life, Wellness and health,

It really doesn't matter what it is you like to do. Hiking, weight-lifting, crossfit, yoga, zumba, aerobics, running, jogging, dancing, team-sports, martial arts, gymnastics, cycling, swimming. Just move. Find something you enjoy and move your body.
It is so important. The benefits of getting your blood pumping, your muscles active are so incredible that it should be in everyone's interest to stay active.
- helps to protect against heart disease, stroke, and high blood pressure.
- helps protect against certain cancers such as colon cancer and breast cancer.
- prevents diabetes type 2 and metabolic syndrome.
- helps prevent osteoporisis (loss of bone mass)
- reduces risk of falling and breaking bones when older (stronger musclemass and stronger bones).
- imporives cognitive function when older.
- relieves symptoms of depression and anxiety and improves mood.
- helps keeping body weight at a normal level.
- improves sleep.
- improves lung and heart fitness.
So consider this. You do not have time for exercise. You are tired and want to relax when you come home from work. You feel fine. You dont always sleep very well, and you are slightly over weight, or you're not over weight at all, so no need to get fire engines going, right? There is nothing wrong with wanting to relax, but by prioritizing away exercise you will eventually have to prioritize expensive medical care, hospital visits, treatments...
It is the ugly truth, and I just want to be upfront. It doesn't matter what exercise you do, but if you make your body work harder than normal for 30 minutes 2-3 times a week you will instantly start to reduce the risk of illness.
The greatest problem I see is that most people don't realise that their health problems are very often linked with their lifestyle. If you have no core strength, your back and shoulders will suffer. If you have no leg strength, or to much weight, or both, your knees will suffer. If your body never gets used, never gets to work, to move, it will suffer. It will deteriorate. But these symptoms creep up on us gradually. We don't notice our health issues until it's too late. It isn't until we are dignosed with diabetes, poor backs or hips, that we understand that we have been neglecting our health.
We don't see the need to maintain health, as long as we feel fine. Our bodies are amazing though, and will respond quickly when we treat them right. You don't have to be perfect. You don't have to train like an athlete, you don't have to eat perfectly 100% of the time. Eat well during the week, treat yourself on saturday night. Exercise regurlaly, find something you enjoy. Walk and cycle instead of using the car. Walk the stairs. Simple and small changes can be the water drop that makes the difference! 
If you don't have time for exercise and healthy eating now, you will most likely have make time for illness and disease later in life.

Act of kindness

Publicerad 2014-04-08 11:50:06 i Living life,

I'm a thinker. I think alot, about alot of things. Mostly people and social behaviour. About wellness, health and happiness.
It is sometimes hard to write down my thoughts without it sounding like I'm preaching. I don't want to preach. I don't want anyone to be provoced by my words. I want to inspire. Maybe make a small difference in someone's day, life, view of the world.
We all exist here together, and we all have a choice between leaving a positive trace on this planet, or a negative. We always have a choice. We have a choice to love or to hate. We have a choice to move forward, backward or not move at all.
Most of the time our choices are more than one, it isn't always clear which one will be a positive one. Life isn't black and white. But in all situations we can always choose kindness. To live a life with a loving heart and soul. We all exist here together. We are all fighting our own battles, have our own struggles and worries. When meeting other people, talking to other people, talking about other people - choose kindness. You don't know what their journey is about.
Their clothes may not please you. Their hairstyle may not attract you or their lipstick might be too red for you. Their laughter might be too loud for your ears. That's ok. We all have different preferences. But don't say it out loud. Not to them or to others. Say something nice instead. Practice love. It takes practice. Let it take practice. But practice it.
When we practice love, when we are nice, we actually become happier.
Practice loce, and see where it might get you.

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