3 quick tips for healthier meals

VEGETABLES, BERRIES (AND A LITTLE FRUIT)

With every meal, try to have a few different vegetables and/or fruit/berries. Keep it as varied as possible, think colourful. You can eat as much veg and berries as you like. Be aware that the sweetest fruits are too good to be true - they contain a lot of fructose which can trigger your sweet tooth.

NATURAL, CLEAN PROTEINS (AND EVERYTHING ELSE FOR THAT MATTER)

With natural, clean food I mean "as few added ingredients as possible", that is pure, natural proteins. The shorter list on the back of the product, the better. Fish, beans, chicken, turkey, tofu are just a few of many great, healthy options. Have you seen that here is a lot of ready to eat fish or vegetarian options? Even microwavable options without any added junk! Perfect for a busy day.

WHOLEMEAL CARBS

Fajitas, potatoes, pasta, rice - all are good products as long as you choose wholemeal (brown) ones, and have a handful during breakfast and lunch. If you exercise a lot, you might find the need for having carbs in the evening as well. Balance is key. 

We are all different so what works for one might not work for someone else. Trial and error till you find your way. Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT

Hannah NordlundComment
How little exercise makes a big difference

According to the World Health Organization, adults should do a minimum of 150 minutes moderate activity per week OR 75 minutes of more intense exercise.

Try to work hard enough for your hear rate to go up, and your body to get warmer. A couple of times a week you should challenge your muscles as well.

NHS recommends adults to be active every day and to do: 

  • at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week, and  

  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

OR

  • 75 minutes of vigorous aerobic activity, such as running or a game of singles tennis every week, and

  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms) 

OR

  • A mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity, and

  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms)  

A good rule is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity. One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on five days every week. All adults should also break up long periods of sitting with light activity.

Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT

Hannah NordlundComment
What do you want for 2019?

Recent studies show that we sit way too much and that a sedentary lifestyle is threatening our health. Here is a post on why sitting too much is bad for you.

Are you wanting to change your eating and drinking habits? Here is an article on how much water you should drink and another one on healthy eating

By knowing why exercise is so good for you, you might find yourself working out more. Here are all the reasons to get going 2019. Remember to not exaggerate your goals, and here is how much exercise you should do to stay healthy

For more tips on how to get a healthier and happier 2019, check out this post on how to create a successful New Years resolution.

Remember that it's all about you - forget what other people do and just go for what feels good for you! 

Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT

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10 reasons to prioritise exercise during 2019

Here are 10 reasons to get up and get going this year! According to the NHS, it's medically proven that people who do regular physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke

  • up to a 50% lower risk of type 2 diabetes

  • up to a 50% lower risk of colon cancer

  • up to a 20% lower risk of breast cancer

  • a 30% lower risk of early death

  • up to an 83% lower risk of osteoarthritis

  • up to a 68% lower risk of hip fracture

  • a 30% lower risk of falls (among older adults)

  • up to a 30% lower risk of depression

  • up to a 30% lower risk of dementia 

That are some amazing numbers, right?! Read about NHS recommendations on exercise here.

19/10/2017 NHS website

Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT


Hannah NordlundComment
Tips for a successful New Years resolution

Planning on making yourself a healthy promise this New Years eve? Keep reading, this article is for you. Here are my best tips for setting up a successful goal. Make sure your goal is: 

REALISTIC 

Read this article to learn how much exercise actually is enough according to the World Health Organization (a minimum of 150 minutes moderate activity per week OR 75 minutes of more intense exercise)

HEALTHY  

What can be more motivating long term than knowing that you're working towards a healthier, happier life? By focusing on  what actually matters - avoiding illness and reducing the risk for many difficult conditions - you might find yourself fulfilling your promise easier.

Avoid focusing on your looks or weight in your resolution, it's usually hard to manage and can create a negative spiral of thoughts. Also avoid creating a too tough workout plan. For instance to go without proper rest days or without variation can be directly harmful and instead of giving you a better year, it'd do the very opposite. 

Here's an example on a healthy workout plan, and in this article you can read about all the positive effects of exercise

EXCITING (OR AT LEAST FEELGOOD)

If possible, focus your target around activities that are exciting and fun. If you can't find anything that makes you tick, try find something that makes you feel good. All exercise is good exercise. You don't have to hit a gym to be healthy. It's just about moving your body! 

WRITE IT DOWN AND FOLLOW UP

Write it down where you see it often. Schedule a reminder in your calendar and be honest with yourself. Feedback and be prepared to change your action plan as and when needed. 

Remember that it's all about you - forget what other people do and just go for what feels good for you! 

Get in touch or comment below if you want more tips or have any questions. Best of luck!

Healthy regards,

Hannah

Online PT

Hannah NordlundComment
Healthy holidays

Exercise doesn't have to look a certain way to be healthy and do you good. It's all about avoiding to sit still too long, and to move your body as often as possible. Here are my 3 top tips for a healthy Christmas:

  • Set realistic expectations 

Do what you can with the time you have for exercise. If possible, get your family and friends involved. A winter walk, a visit to the pool or go dancing together. You don't have to go to a gym to be healthy. 

What better than combining a healthy activity with hanging out with your loved ones? And what's more, your meal and drinks will taste so much better after some exercise.  If you have kids or see someones elses, make the best of it by activating them while you get to exercise. A treasure hunt, home disco or a running competition are just a few ideas.  

An efficient way of getting a workout done is to do a quick home session. Really, any exercise is better than none, so get up and get going. 10 min jogging and simple strength exercises (sit ups, push ups, back lifts) will make a difference!

  • Enjoy your meal

Slow down your eating and try to really enjoy every bite or drink. By eating in a calm way you give your brain time to realise when you're full.  Eating quickly is a straight

Remember to drink a lot of water as well, it's the best against thirst and will help you do drink a little less of other things. 

  • Stand up every hour

Sitting down is todays smoking - a slow killer that we all do way too much.  By simply standing up you make a difference for your health.

If you're needing some videos for a home workout, here are two suggestions:

8 minute, intense Tabata session - perfect for Christmas Eve/Day

Yoga for digestion  - ideal after any holiday meal

Best of luck and hope you have a lovely Christmas!

Healthy regards, 

Hannah

Online Personal Trainer
 

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Hannah NordlundComment
A healthy workout plan

It doesn't really matter what you do as long as you move your body. Some movement is better than no movement! Here's a simple check list for a healthy workout week:

1. A little movement every day!

  • Try to get a bit of movement in to your every day life. It can be as simple as walking, cleaning, relaxed cycling - whatever really, as long as you move your body. A minimum of 30 minutes per day is a good target and can be spread out over the whole day. 

  • Stand up and walk about a little every hour. (Besides doing good for your health, it will keep you energised and happy). 

2. Strength training once a week

Use some weights if you can. You can make your own by filling plastic bottles with water or sand. There are tons of free videos online and I'm happy to give ideas as well. 

3. Cardio a few times a week

Again, it can be something simple as walking/jogging or dancing around at home. Just bring up the tempo/intensity a bit so that your heart races faster and you get your sweat on. A general tip - the more often you get your cardio on, the shorter you need to do it. Short and often OR long and rare, which way works for you? 

Get in touch or comment below if you want more tips or have any questions.

Healthy regards,

Hannah

Online PT

Hannah NordlundComment
3 tips for peaceful Christmas preparations

It’s easy to get carried way, and let the Christmas festivities be more stressful than lovely. Here are 3 tips for a peaceful lead up to Christmas:

1. Make a plan and prioritise

Look at the whole of December and make a plan for all things you need to do. Challenge yourself along the way - is it really a “need to” or rather more of a “want to”? Focus on doing the things that gives you and your family joy and happiness.

When you have your to do list in front of you, see how much time you’ve got left over for healthy activities like food preparations and exercise. Be realistic and plan your workouts accordingly. All exercise is better than nothing! When you’re super busy, why don’t you do a quick home workout or walk to work?

2. Focus on what to do and eat (and get rid of any guilt)

There’s no point in having yummie Christmas food and then feeling bad about it. Focus on the things you want to do (for instance eat 5 vegetables and fruits every day) and be content when you’ve done that. Then enjoy your treats with good conscience.

Set a target for your exercise as well, for instance a daily walk and 3 home workouts per week. Focus on getting it done and in between enjoying the festivities and the foods.

3. Breathe and smile

For many Christmas is a stressful time of the year. If you can’t get any relaxing me-time or your down-time, then at least take a few deep breaths every now and then.

Breathing consciously and deeply is proven to lower your stress levels. A smile (even if faked first) makes you more positive or happier instantly.

So start each day with a couple of deep breaths and with a big smile. And cut yourself some slack - it’s Christmas only once a year :)

Get in touch or comment below if you want more tips or have any questions.

Healthy regards,

Hannah

Online PT

A deep breathe makes a big difference

A deep breathe makes a big difference

How to get your exercise done when you really don't feel like it

We're all different, so what works for someone else might not work for you. Here are a few ideas on how to get going, hopefully one will help;

JUST DO IT

Get up and get going. Stop thinking about it and stop trying to convince yourself. Stop reading. J U S T   D O  I T. Go. Exercise. Walk. Run. Jump. Do something. NOW!

DECREASE THE PRESSURE YOU PUT ON YOURSELF

Are you an athlete competing? No? Didn't think so. All you need to do is exercise, move your body to make a healthy impact on your life. Take down your expectations. Do whatever that gets you going. All exercise is good exercise as long as you get your body moving, get your blood pumping faster, get warmer and your breath gets faster. 

Dance, jump, walk, clean, play, cycle, climb - whatever works for you. 

MINIMUM EFFORT

What's the least you can get done today? Do that. A little bit of exercise is making a big difference, and is always better than nothing. 

Here's an article on how little exercise is enough to make a positive impact on your health; How much exercise is enough?

COMPETE

For the competitive souls; think of someone you admire or a bit of jealous of. What would they do? Well, you need to beat them, so get up and get going. 

REALISTIC PLAN

Is your problem that you haven't got the time or energy to exercise? Re-plan your schedule and make sure it fits better in to your life. Exercise can be as simple as a short workout in your lounge, a brisk walk or a dance session. For more tips or ideas, be in touch.

BE PREPARED

Make it a routine to put out your workout stuff the night before - make sure you've got all you need ready to quickly get changed and get going.

FIND YOUR PASSION OR WHAT WORKS FOR YOU

Try different types of exercises until you find something that you love or at least like or feel comfortable doing. You don't have to be a gym bunny to be healthy - all exercise is good exercise. 

As always, feel free to be in touch with questions or suggestions.

Healthy regards,

Hannah

Online PT

how to get your exercise done when you dont feel like it
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Give away a healthier lifestyle this Christmas

✨Christmas offer ✨ 

20% discount on all PT packages until 20th of December🎁 Give a healthier lifestyle to someone you love this Christmas 

All packages include;

  • lifestyle analysis

  • personalised workout plan

  • continuous follow up

To read more about Online Personal Training with me, check out this page or contact me

PRICES in Pounds 
1 month - normally £90, now £72
3 months - £190, now £152
6 months - £350, now £280

PRICES in Swedish Krona 

1 månad - 990 kr, now 792 kr
3 månader - 2100 kr, now 1680 kr
6 månader - 3990 kr, now 3192 kr

If you have any questions at all, do not hesitate to be in touch. Contact me today to get the healthiest gift you can give someone. 

Healthy Regards

Hannah Nordlund

Online Personal Trainer

hi@healthierwithhannah.co.uk