EVERYDAY AFFIRMATIONS

Start by saying these affirmations and notice the difference in your life. What you experience is the Law of Attraction.

 

 

The perfect job is looking for me, and we are being brought together now.?

 

 

I let go of all fear and doubt, and life becomes simple and easy for me.?

 

 

I deserve the best, and I accept it now. All my needs and desires are met before I even ask.?

 

I am attracting endless abundance by keeping a gratitude mindset.?

THE QUICK AT-HOME ABS ROUTINE

Jeg er gået bachelorperioden i møde, og dermed er kalenderen fuld og overskuddet lig nul. I en sådan periode kan det være svært at finde tid til at få rørelse og bevægelse ind i dagligdagen. Da maven er hele kroppens centrum, er denne (og ryggen) også en stor del af mit fitness program. De dage hvor jeg ikke når i fitness, sørger jeg stadig for at lave et par øvelser derhjemme til de førnævnte muskelgrupper. Det skader jo heller ikke at maven bliver flad, når sommeren nærmer sig med hastige skridt! 😉

Her er 3 simple maveøvelser, der kan laves derhjemme mellem reklamepauserne:

1. Bicycle crunch
Start med bicycle crunch for at styrke din mave. Denne øvelse er god for de ellers “svære at tone” skrå mavemuskler.
For at lave bicycle crunches lægger du dig ned på ryggen, og løfter begge dine ben i vejret skiftevis, så du bøjer og strækker dine ben ligesom du cykler på en cykel. Det er vigtigt at have begge ben i vejret under hele øvelsen.

Gentag øvelsen 3×20 (eller efter eget ønske).

2. Planke
Læg dig i en almindelig planke på albuerne. Hold kroppen i en lige linje uden at svaje i ryggen, og spænd i maven.

Gentag øvelsen 3x 30 sek. (eller efter eget ønske).

3. Stående håndvægtsrotation
For at lave denne øvelse skal du stå med fødderne i en hoftebreddes afstand. Hold en håndvægt (eller en halvanden liters flaske med vand) med begge hænder i strakte arme ud foran hjertet. Skiftevis drej overkroppen til højre og venstre side, og hold positionen et par sekunder i hver side.

Gentag øvelsen 3×30 (eller efter eget ønske).

God fornøjelse!

// With the bachelor thesis coming closer, the calendar is full and the energy level just about zero. In a time like this, it can be hard to get movement and exercise into the daily routine. As the abs are a part of the body’s core together with the back, both of these are important parts of my fitness routine. On the days I don’t go to the gym, I make sure to go through a couple of exercises at home relating to the before-mentioned muscle groups. Also, it does no harm having a flat stomach as summer is approaching with hasty steps! 😉

Here are 3 simple abs exercises which can be completed at home during the commercial breaks.

1. Bicycle crunch
Start by doing the bicycle crunch routine in order to strengthen your stomach. This exercise is great for the oblique muscles. In order to do this exercise, you start out by lying down on your back. When in position, you lift both your legs into the air, hereafter you bend and stretch them alternately in the air – like if you were pedalling a bicycle. It is important to have both legs in the air during all of the exercise.

Repeat the exercise 3×20 (or however much you deem suitable for you).

2. Plank
Put yourself down in an ordinary plank position on your elbows. Keep your body straight, and make sure not to sway in your back. Tighten your abs for the full duration of the exercise.

Repeat the exercise 3×30 seconds (or however much you deem suitable for you).

3. Standing hand weight rotation
For this exercise, you need to stand up straight with your feet having approximately a hips width of distance. Keep a hand weight (or a 1,5 liter bottle of water) in both of your hands, and your arms stretched out in front of your heart. Alternately turn your upper body to the right and left, and keep the position for a couple of seconds on each side.

Repeat the exercise 3×30 (or however much you deem suitable for you).

Enjoy!

AREN’T WE ALL HEALTHY IN A WAY?

I nutidens samfund er det alfa og omega, at vi dyrker motion for at kunne kalde os selv for sunde mennesker. Efterhånden er en Ironman, Triathlon eller Marathon noget der forventes af os alle og gennemførsel af en sådan disciplin bliver ligeledes et blåstempel på en høj intelligens indenfor “businessverdenen”. Efter nytår bliver januar måned skudt i gang med et utal af fitness kampagner, der henviser til “en ny start på et godt liv”. Ikke engang én måned inde i det nye år, og skyldfølelsen trænger sig allerede på. “Hvorfor er alle mere sunde end mig…” “Jeg gider ikke i fitness, men hvis jeg ikke gør det, kan jeg umuligt gå i bikini til sommer…”

Det er på tide at erkende, at ikke alle mennesker er bygget til at gå i fitness 4-5 gange om ugen. Til dette skal siges, at jeg ikke går ind for mindst mulig bevægelse i dagligdagen. Jeg ønsker blot at kaste lys på, at sundhed er meget mere end et fitness abonnement. Sundhed er nemt at indføre i hverdagen, og der findes sikkert mange mennesker der gør flere sunde tiltag i dagligdagen end de giver sig selv kredit for. Motion og bevægelse findes i mange former, og dette er vigtigt at huske på. Jeg er selv en person der faktisk godt kan lide at besøge det lokale fitnesscenter et par gange om ugen, men de dage hvor jeg ikke kan udstå denne tanke, minder jeg mig selv om, at en gåtur omkring søerne gør mig i det bedste humør. Rengøringen af lejligheden kommer faktisk også ind på den mentale “bevægelses- og motionskonto”, og ligeledes gør de tunge indkøbsposer der skal slæbes fra Føtex og hjem. Dette er ikke for at sige, at noget nødvendigvis kan erstatte eller måle sig med noget andet, men blot for at minde om vigtigheden af at slippe ideen om, at motion og bevægelse kun er noget et fitnesscenter kan tilbyde os.

Hav en god mandag, og husk at se det positive ved de store ugentlige indkøb 😉
knus.

// In today’s society, exercise is used as a tool to justify labelling oneself as being a healthy person. Ironman, Triathlon and Marathons are all gradually turning into expected accomplishments amongst everyone, and completion of such disciplines have turned into a stamp of approval for being a ‘intellectual’ inside the world of business. After New Year’s, January is kicked off with fitness marketing campaigns pushing the agenda “a new start for a good life”. We are not even one month into a new year, and the guilt is already starting to enter one’s conscience. “Why is everyone healthier than me…” “I don’t feel like going to fitness, but if I don’t, I can’t possibly wear a bikini this summer …”

It is about time to admit, that not everyone is built towards going to the gym 4-5 times a week. To add to this, I’m not saying that I condone the least possible movement and exercise in your every day life. I merely want to shed light upon that healthiness is more than a gym membership. Healthiness is easy to implement in your everyday life, and I’m sure there are lots of people out there who perform more healthy actions daily than they credit themselves with. Movement and exercise exists in many shapes and forms, and this is important to remember. On a personal level, I like to visit the local gym a couple of time a week – but the days where I cannot withstand the thought of going, I remind myself that a walk around the lakes in Copenhagen help put me in the best mood. Cleaning the apartment does also come under my mental “movement and exercise account”, and so does the heavy grocery bags that I drag home from the local supermarket. This is not to say one thing has to replace or count as something else at all times, but merely a reminder about the importance of letting go of the thought that a gym is the only place exercise is obtainable from.

Have a great Monday and remember to see the upside of the weekly supermarket trips 😉
Hugs.

WELLNESS & SPA IN MOROCCO

Marocco

Marocco

Jeg nyder virkelig at få muligheden for at opleve verdens kulturer samt diverse seværdigheder, men når jeg rejser er det for mig også vigtigt, at sætte tid af til mig selv og få ladet min energi op – heldigvis har Frederik det på samme måde. Derfor er en spa dag også lagt ind i kalenderen til lidt selvforkælelse.

Jeg startede min dag med lækker frugt og min trofaste kop morgenkaffe. Efterfølgende tilbragte Frederik og jeg resten af dagen i hotellets spa, La Mamounia, og dette var ikke en skuffelse! Vi startede ud med en skøn omgang par sports massage. Efterfølgende blev vi vist hen til hotellets flotte afslapningsområde med opvarmet pool og jacuzzi. Alt i alt var det en dejlig og meget afslappende oplevelse.

Få en god dag og nyd resten af weekenden.

Knus.

//I really enjoy traveling around the world and experiencing the different cultures. However much I enjoy culture and sightseeing, I have usually plan a day to take care of myself – luckily for me, Frederik feels the same way. Therefore, a spa day is already marked in the calendar for this trip.

I started the day with some fruit and of course my cup of coffee. After breakfast, Frederik and I went to the spa area of the hotel, La Mamounia, and were not left disappointed! We started with a couples’ sports massage, followed by chilling in the relaxation area and then moving into the heated pool and Jacuzzi – just all in all a wonderful experience and day off at the hotel!

Have a great day and enjoy the rest of the weekend.

Hugs.

Workout

IF YOU ONLY DO IT ONCE IN A WHILE…..

DON’T GET MAD WHEN YOU ONLY GET RESULTS ONCE IN A WHILE..

– instead set up and plan your week on Sunday night. That way you can create your day in advance by thinking the way you want it to go, and you will create your life intentionally