Holistic Health My view on health is holistic. I believe in treating people as seeing everything from many perspectives. Wellness is a sum of the following things: sleep, rest, nutrition and exercise. If you want to feel good and healthy then you need to have enough rest, eat nutrient dense food and exercise on a regular basis. If you succeed in every area then you will feel great. On the other hand, if you are constantly sleep deprived you cannot expect your diet to fix everything. In addition your thoughts influence the way you think. If you are on a positive mindset then you will experience more positive outcomes. Positive thinking is very important to your health. Your mind is a powerful thing. Never expect anything less. Lastly, the relationship will have an impact on your health as well. Surround yourself with positive people who will support you on your way to a better health. Gut Health Your gut is your second brain. Did you know that 80 % of your immune system is in...

How active are you on a daily basis? It is a known fact that moving your body regularly throughout the day has more health benefits than if you were to schedule a HIIT workout and spent the rest of your day sitting. The"regular movement in your day" or "incidental activity" (=small acts of every day life that are meant as exercise) can be for example taking the stairs instead of elevator, walking home from work instead of driving or walking to grocery store.  According to Aki Hintsa: Voittamisen anatomia  * by taking 8000-10 000 steps a day you will gain significant health benefits even though you don't do any other specific work outs. On the contrary, if you don't do this incidental activity in a day although you go for a work out class, you don't get the same health gains.  As I have advised before: if you don't have time to exercise, include some short walks or incidental activity to your day. Play with your kids, spend time outdoor...

It has been a while since you made some New Year's Resolutions and decided to invest in your health, so where to find motivation and inspiration again? When you make these decisions to live healthier, the decision itself can motivate you for a while but in the long run you need more..  Even though my regular exercise routines are my strengths in this area, I have times when I need to find inspiration from somewhere. There are times when you just need an extra boost to get to the gym. When these moments arrive, I try to find motivation in the following things. Where do I find inspiration? Number 1 is a good night's sleep. I can say that when I have slept well, I have a lot of energy to do everything and in these days my workouts are the best. My endurance and strength in resistance training are better than ever before. Therefore recovery is the best medicine for creativity and inspiration.  Here  I wrote how you can improve your sleep. Instagram feeds. If ...

Exercise and sweating are effective means of eliminating toxic chemicals from your body. That is why I encourage you to sweat as much as possible with this body-weight training workout ☺ After completing this workout you will feel fresh, energetic and ready to be a healthier version of you, I guarantee it! First start with a warm-up. Then start doing the movements. Altogether you will have 10 rounds of each movements.  In the first round you will do each exercise for 10 repetitions. After this you can take a 1 minute break. Then do round 2 with 9 reps with each movement. Rest for 1 minute and repeat movements but this time only for 8 reps. And so on you continue until you have only 1 reps left. Remember to cool down for 5-10 minutes. Burpees Push-ups Walking lunges Superman back extensions Lunge matrix Start with a squat position and then take a step back and cross. Crunches Jumping squats  Jump up from squat pos...

What is the purpose of this blog and why am I doing this? In this post you'll have answers to these questions..These are the things I keep asking myself from time to time when it gets so busy in our house. I have to admit that it takes a lot of time (more than I realized when I started blogging) to write these posts, take pictures and think of my schedule. Especially now when my last courses in the University starts, I am quite busy. However, I am very determined to keep this blog up and running.. Here are my reasons for blogging: To be inspired . Initially I started this because I wanted to share my knowledge and inspire people to make small, healthy choices in their lives. As I started to create texts, I found myself being inspired. There's so much to learn and so many positive things out there if you just focus on that, your life will change into better! I have had this idea of being a blogger so many times in my head, mainly because I love reading blogs, but there...

Today I will share my tips how to find time for your workouts. Previously I mentioned that I don't believe in excuses when it comes to exercising. If it is important to you and if you want to maintain in good health, you will find time. It is all about determination. Same goes with committing to eating healthy. My favourite quote: "If you don't have time for exercise, you'll probably have to make time for illness."  Robin Sharma Going for a walk with my son 💗 Here are my tips: Have a morning workout. Try to arrange time to do it in the morning. It doesn't have to be more than 20-30 minutes long. Then you don't have to worry about it after work. It's done and you are committed. This way you'll have a nice kick start to your day. Try it at least once! This would be an ideal way to exercise for me because I love training in the morning and getting all pumped up.  Double the fun and do a workout with your children/spouse.  Get ...

Who has heard about the 80/20 Rule? This rule can be applied to several things in life: economics, time management, the quality of food and the relationship between exercise and diet. In this post I will write about the latter two. So, to start with the first one: the quality of food. Usually health care professionals advise you that 80% of the amount of food should be good and healthy food and 20 % of the amount of food "less" healthy food or the food which you crave. This way it sounds pretty easy: you don't deny yourself of anything and your food will mainly consist of healthy food. However, people get easily distracted by this if they are not keeping track at what they eat. People know how they should be eating but the problem is that when they allow themselves to eat by this 20%, it can get out of hand. By this I mean that when people allow themselves to eat unhealthy food, the cravings and addictions, especially to sugar, can stay so that when it is time to ea...

Indeed. Winter is here. When it's getting quite dark here in Finland, many people feel more tired than before. Who can blame them? The decrease in daylight won't make you feel energetic and it is easier to snuggle into your couch and eat sweets or other food that you crave. This leads to this post: how to get more energy during this "dark" time or other time when you feel under the weather? For me personally, these "dark" seasons have always affected me but when I made some changes in my diet and in my "thoughts", I found out that these changes really made a difference in my life. Suddenly these changes of the seasons hadn't that big of an effect on me. I still felt energetic although November arrived. So, what did I do? My first tip is: exercise! Exercise has always been a part of my life in some forms but this time I made some changes in my exercise routines. I just exercised what I felt like doing: if I felt a bit sluggish but I di...