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, 


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,


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,


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;


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!


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. 


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?


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. 


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.


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.


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,


Online PT

how to get your exercise done when you dont feel like it
Hannah NordlundComment
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


Why everyone should try yoga

There are so many different ways of doing yoga - really as many as there are people on the planet. It can be quiet, fast, mindful, serious, fun, strengthening, dancy, static, flowy, weird, relaxing, mainstream, stretchy and so much more. If you have tried it but didn’t like it, maybe you just didn’t try the right form for you?

Whatever type of yoga you try, it’s certainly gonna be different than most other exercise classes you’ve done. First of all you’re usually barefoot or in your socks, which gives a fab feeling and connection to the floor. Secondly, you’re (most often) using a mat and are varying standing, seated and lying positions. Last but not least, most classes have that “listen to your body” and “enjoy the moment” feel to them. Sure, it is easy to look jealously at that super acrobatic girl next to you but when you manage to move past that, you will be stronger than ever.

There are as many ways of doing yoga as there are people on the planet. To me, yoga is a broad word for a type of exercise, like “cardio” or “strength" training. If you’ve tried it and didn’t like it, maybe give it another go with another teacher/style and maybe even in the comfort of your home?

What makes yoga so special, is that it offers a contrast to the fast paced, intense and online focused society we live in. I believe Yoga is good for your body and good for your soul.

Namaste and feel free to be in touch or comment below.

Healthy regards,


Online PT

3 tips for online detoxing

Do you feel like your phone is taking over your life? Look no further, here are my three top tips for a successful online detox. And hey - you don’t have to do it long at all to feel the benefits! Decide how long works for you - an hour, a day or a weekend. However long, it will make a difference.

1. Change your attitude

We are expected to be online constantly and to answer all sorts of communications straight away. Decide to not take part of that. Realise that if something truly urgent or bad happens, people will call or even come and find you. Re-evaluate the word "important" and "urgent" as well. For most of us, job matters are rarely that, but still, they can be treated like they are a matter of life or death.

Another thing to consider, is any potential control issues of yours. "What if I miss something?", seems to be a common thought. The downside of going offline is for sure to miss things, but the upside is that whenever you are out socialising, you will be more present, happy and relaxed than ever. 

2.  Prepare

Without planning and preparation you might end up with annoyed work colleagues/customers as well as worried friends and family. 

Make sure to get everything sorted before you go offline; pay your bills, print your tickets if you're going away and set an auto reply on your email. Let people know that you are unavailable, when you will be back and how they can reach you if anything truly urgent happens. 

I for instance, tell my PT clients how long I will be away for, make sure they know what to do while I'm away, and let them know when they can expect to hear from me again. I'm always just a phone call away if anything urgent comes up, but so far it hasn't…

3. Unplug and enjoy the moment

After preparing for your offline time, it's time to unplug and enjoy. Hide your computer, log out of your apps or change to an old phone without WiFi or mobil data functions, get a book out or whatever you fancy doing, and enjoy. 

There will be moments when you think you need your phone or to check something online. Ask yourself: "Is it really important or is my feeling just an old habit?". We take more photos than ever, and most of them we will probably never look at again. When you get that urge to photograph something or to Instagram it; tell yourself to enjoy it in the moment and to take a mental photo. The better an experience is, the more you will enjoy it through your memories :)

With that said, hope you get a successful online detox! Feel free to be in touch with questions.

Healthy regards,


Online PT

Hannah Nordlund Comments
All exercise is good exercise

A walk around the block, a slow cycle to work, a relaxing swim or some salsa dancing. It's all about moving your body to stay healthy. Sitting too much is the new smoking - it’s killing us slowly.

Do something, anything really, but sit or lie down for too long. Get up, and get going! Feel free to be in touch with question.

Healthy regards,


Online PT

Hannah Nordlund Comments
3 tips for healthy eating


With every meal, try to have a few different vegetables and/or fruit/berries. Keep it as variated as possible, think colorful. 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.


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.


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.  Feel free to be in touch to discuss this further or for any questions at all.

Healthy regards,


Online PT

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Hannah NordlundComment
The silent killer

A sedentary lifestyle is described by the Department of Health as a "silent killer". Evidence is showing that sitting or lying down for long periods is bad for your health.

Sitting too much is believed to increase your risk of developing chronic diseases, such as heart disease, stroke and type 2 diabetes, as well as weight gain and obesity. And this is true even though you workout regularly. Sitting is called “the new smoking” - we know it’s bad for us but still do it too much.

So what to do then?

Sit or lie down less. Set a limit for tv watching and other sedentary activities and raise your activity levels. Go out and get active!

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

Healthy regards,


Online PT

3/8/18 source: NHS. More information at:

Hannah NordlundComment
A workout plan for a healthy and happy life

As said in this article, you are recommended to exercise at least 150 minutes per week. It doesn’t have to be complicated though, you can even do it all from your home or on your way to work. Here is an example on a workout plan for a healthy and happy life:


Cardio, for instance a dance class, cycle or a jog







Strength training, for example a gym session or a class that involves


Something fun - whatever makes you smile and gets you going!


Something outdoors, cycling, hike, or a walk perhaps


Rest day 



This is a varied workout plan for someone who wants to keep healthy and happy. Key is to exercise gently every day and to workout more intensely a couple of times a week. Remember that there is no right or wrong, just move your body and enjoy it.

Do you have any follow up questions? Feel free to be in touch. 

Healthy regards,


Online PT

Hannah Nordlund Comments