Physical activity

The popular Swedish concept of "vardagsmotion" is about moving your body in the daily life by biking to work, going for a walk during your lunch, or perhaps going bowling with a friend in the evening. The WHO calls it "Physical Activity":

It could be translated to daily exercise, or everyday movement and is about exercising without having to get changed. It is about incorporating movement in to your daily life to avoid sitting too much. The World Health Organisation, WHO, writes: ""physical activity" should not be mistaken with "exercise". Exercise, is a subcategory of physical activity that is planned, structured, repetitive, and purposeful in the sense that the improvement or maintenance of one or more components of physical fitness is the objective. Physical activity includes exercise as well as other activities which involve bodily movement and are done as part of playing, working, active transportation, house chores and recreational activities" (WHO, 2019).

I do believe that increasing this type of chilled movement can be easier for many, compared trying to get to a gym or a class. Therefor, it could also help you to a healthier life!

(More at Visited 7/5/2019)

3 tips to get enough greens every day
  1. Get inspired

    Look at yummilicious photos and search for recipes that makes your mouth water. Buy a cook book so you can have it visible in your kitchen and get daily motivation.

  2. Buy the right stuff

    Write a shopping list and get all your veg and fruit at once. If you have it ready at home, it will be easier to get it all eaten.

  3. Always carry a vegetable with you

    Someone else might argue you shouldn’t leave the house without a lip balm or umbrella perhaps. I say, never leave the house (if away for longer of course!) without a healthy snack. By having peeled carrots, a banana or an apple at hand, it’s easy to snack something healthy. And what’s more, it’s usually cheaper as well!

Fruity regards,


Online Personal Trainer

Why you should get my help

Wondered what it is like having me as your Online Personal Trainer? Here's a review from a client: 

"Online PT with Hannah is like suddenly having an encouraging friend looking out for you and over your shoulder, but online. She's got determination, patience, and a sensitivity for my needs, while she gives excellent health advice for lasting lifestyle changes. Hannah has succeeded better in helping me than any gym or diet I ever tried before! I highly recommend Hannah's services"

 Does that sound like something for you? Read more about how I can help you here

Healthy regards,


Online Personal Trainer

How to spring in to a healthier spring

1. Applaud yourself for all healthy things you already do 

You already have a bunch of healthy habits, so find out what they are and how you can continue doing them. Maybe you are drinking enough water or eating loads of veg? Whatever it is, WELL DONE and keep it up! Acknowledge what you are doing well, and give yourself some credit for it!

2. Set your goal

Now have a look at the unhealthy habits you're wanting to change.  Decide what goal you're wanting to start working towards and write it down. It's super important that you also scribble down the WHY, the reason to why you're wanting to change. Preferably, keep your goal visible so that you can remind yourself about it daily, put it up on your fridge, wall or as a reminder in your calendar.

3. Break it down into baby steps 

A big goal like "get healthier" feels overwhelming and might be hard to work towards. Break your target down into healthy, achievable activities like:

  • increase daily steps to 8000 per day

  • eat 400 grams of veg and fruit

Be as specific as possible, so that you know when you have reached your target. 

Now, get working and please be in touch with any comments or questions! I'd love to hear from you! 

Healthy regards,

Hannah! :D

Online Personal Trainer

Hannah NordlundComment
Do you laugh enough?

When having a lot on your plate it's easy to forget to take time to relax, unwind and do something as simple as laugh. It's also easy to get stuck in a habit of focusing on negative things and for instance to read only sad, serious books or watch crime series, which definitely is not helping to increase the amount of laughter you enjoy on an average day. 

I couldn't find any serious studies proving that laughing actually is good for you and your health, but one thing is certain, a good laughter really FEELS great! Here are three tips to get more laughter in to your life:

  • Relax, and the laughter will come. If you're stressed it's hard to laugh. Try mindfulness, yoga and to take a mental chill pill. Put silly worries away, focus on the important things you need to get done, and feel your shoulders drop.  By creating space for unwinding, you'll find it's easier to get laughing.

  • Try laughter yoga 

  • Decide to focus on more positive things. Choose comedies instead of crime or dark series, watch stand up, follow funny accounts online and read jokes when you have a spare minute. Why not create a group with your friends where you share jokes or positive things from your everyday lives? 

Giggly greetings, 

HahahaHannah! :D

Online Personal Trainer

PS. HaHappy Easter in double sense! :D


Hannah NordlundComment
Why you should exercise

Here are 10 reasons to get up and get going! 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


Hannah NordlundComment
How often you should exercise for a healthy life

Inactivity is becoming a health issue. Our bodies are built for movement, and function better when you exercise regularly. Preferably you should move you body every hour. A few times a week you should get your pulse up as well as challenge your muscles. 

The NHS and the WHO recommends adults to exercise 75-150 minutes a week depending on intensity. In general though you could say that the more intense workout, the shorter you need to do it. And the other way around - if you exercise on a low intensity you need to move your body more often. However, everyone is recommended to do some cardio.  

Feeling confused? Check out this simple, and healthy workout plan

Hannah NordlundComment
What is Online Personal Training?

Online Personal Training gives you the help, motivation, inspiration, and coaching you need, in the comfort of your home. I specialise in helping people to a healthier life through a varied workout plan and regular support. This how it’s done more specifically:


We'll always do a lifestyle analysis first, to make sure we create a workout plan that works for YOU. 


I'll give you a plan tailored to you and your life. You'll get to do different kinds of exercises that you enjoy. (The exercise can be done in your home, at the gym, outdoors, in a class - really wherever you prefer). 


I'm here for you during your journey as much as you need via chat, emails or text messages.

Let me know if you have any questions at all or want to talk about getting started! (I'll have you up and running, literally if you like running, within 2 days from first contact)

Healthy regards,


Online Personal Trainer

Hannah NordlundComment
Get moving

Are you reading this post to get motivation to workout? Well, it’s simple: get up now and do something. Walk, dance, skip, yoga - just move your body. All exercise is good for you body (and head).

So get up and get going!

Hannah NordlundComment
Reward yourself

Do you remember to celebrate when you reach your targets? It's so easy to just check of that big goal from your list, and speed off to your next challenge. A bit of a celebration of your hard work might increase your results! 

A reward, or celebration, for nailing your target is so important. First of all, you are worth it. Secondly, it might help you to reach your next goal easier. If you connect an achievement to a reward, you will increase and prolong that feel good moment. You'll reenergize and get excited about your next project. 

The bigger goal - the bigger reward. But it can be anything that makes you feel good: a quiet night with a cup of tea and a book, a new nice workout top, a spa treatment - only your imagination sets the limits.

Healthy regards,


Online PT

Hannah Nordlund Comments
Do what works for you

If you're goal with working out is a healthy life, all you need to do is move your body and eat well. With that I mean, it doesn't really matter what sort of exercise you do, as long as you get yourself going (and do not injure yourself). Try and get your heartrate up a few times through the week and challenge your muscles regularly.

Let go of all expectations of what exercise should be or should look like. Just get up, and get moving. You should move your body regularly, preferably every hour and you should avoid sitting or lying down too long. The rest is up to you.

You can exercise at home, on your way somewhere, outside, at work or a combination of all. Dancing, walking, cleaning, running, strength training, football, bowling, swimming, having a disco with your kids, playing in the park, skiing, yoga - it is all good for you, just try different things until you find your thing. 

Simply move your body.

Healthy regards,


Online PT

Hannah NordlundComment
A simple mindfulness exercise to try at home

Here’s three simple steps to a mindful moment in the comfort of your home:

1. Sit comfortably

2. Focus on your breathe

3. Count your breathes; inhale while counting to three, hold for three, exhale on three 🧘‍♀️

Healthy regards,


Online PT

Ps. Set a timer if you have some place to be and risk getting to comforable 😅

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Hannah Nordlund Comments