Search results for

""

Kosthold

Halloween dessert – 100 kcal

by Monica Øien 31. October 2020

written by Monica Øien

Jeg må repetere denne oppskriften da den er en himmelsk god, sunn og passer i anledning Halloween.

Pumpkin Patch

Vi har funnet vår “Pumpkin Patch” iOslo også, hos Bonden Thor i Røyken. Men i år og mer enn før har tilbudet på gresskar vært stort og variert.

Gjør mitt beste for å dekorere

Til dessert bruker jeg små “sugarpumkins” og her er resultatet. Gresskaret er full av vitaminer og mineraler OG har lite kalorier.

Dette trenger du til 4 personer:

4 sugar pumpkins på ca 200 gram

4 ts brunt sukker eller kokosblomssukker evt stevia

2 ts kanel

4 ts kokosfett

en sugar pumpkin per person

Skjær av topplokket og skrap ut frøene

Miks brunt sukker, kanel og kokosfett i en skål

Fordel søtblandingen jevnt over i hver lille gresskar

Sett så lokkene tilbake på hver frukt

Desserten settes inn i ovnen på ca 180 grader i 30 minutter

ferdigstekt ser den slik ut

Du kommer ikke nærmere pumpkinpie enn dette, bare med ferre kalorier

Stekes i 30 minutter på 180 grade! VOILA!

Det ble en deilig dessert og den har følgende næringshold:

99 kalorier

12 gr karbohydrater

5 gr fett

1 gr protein

This is my 100 kcal dessert serving tonight

Hold your horses, I am on my way with this sweetest thing..

Helsefakta om gresskar:

Rik på fiber, antioksidanter, mineraler (kobber, kalsium, potassium og fosfor) og vitaminer A-E og C) og betakaroten. Grønnsaken er anbefalt om du skal passe vekten eller diabetiker. Den tilhører Cucurbita familien sammen med bl.a squash, agurk og cantalupe.

Happy Halloween

Klem fra Monica

31. October 2020 0 comment

Eco

GUEST POST: The mindful gift guide for Christmas

by @sassa 7. December 2018

written by @sassa

There are many ways to act more sustainable during Christmas. One of them is to be more mindful in terms of the presents we buy for our loved ones. Giving something meaningful that can add value to the person’s life, will bring joy as well as fulfill an emotional need. I have gathered a list of items to inspire for a more conscious and thoughtful holiday spirit. This leaves you with more time for healthy habits, reconnecting with yourself, and nurture the good relations in your life.

– Celine S. Syverud

Objects made with focus on craftsmanship and good materials

Rather than giving things that fills up space and creates cluttering, look for objects that can be both decorative as well as functional when browsing for Christmas presents. Whether you choose to buy new or pre-owned, take the time to seek out the ones with long-lasting qualities such as material usage, craftsmanship, and timelessness. This will increase the chances of the owner wanting to keep the item for an extended period, and thereby embracing sustainability in an effortless manner.

01. Candleholder for the wall, Menu 02. Print, Atelier CPH 03. Rug made from recycled materials, Layered 04. Paper lamp, Akari 05. Bedding in Organic cotton, Midnatt

The eco-friendly beauty products

There are many great eco-conscious brands within the skincare and beauty sector, ranging from budget-friendly alternatives to the more exclusive ones. Choosing a brand that makes efforts in developing products with clean and eco-friendly ingredients, will not only be safer for the user but benefit the planet as well.

Another way to assure that the products don’t contain any harmful and unnecessary elements is by making your own. At Core Balance this Sunday, you can create beautiful and eco-conscious beauty products made from natural ingredients and essential oils at a budget-friendly price tag. Join here.

06. Resurfacing Mask, Tata Harper 07. Lip Balm, Kjær Weiss 08. Active Botanical Serum, Vintner’s Daughter 09. Tropical Blossom body scrub, Evolve 10. Aluminum-free deodorant, Rudolph Care 11. Eye cream, Nuori

Items with good intentions

Practical gifts are always well received, but can sometimes feel uninspiring and even impersonal. Having a good overview of the receiver’s desires and needs, will give an indication of just what the ideal gift might be. An inspiring book, handmade ceramics, or a zero-waste item that can replace one-time plastic waste, can potentially evoke the person’s creativity and encourage them into a more sustainable direction.

12. Greenhouse, Design House Stockholm 13. Take-out cup in teak, S’well 14. Linnen kitchen towels, Karin Carlander 15. Organic olive oil & Balsamico, Olivenlunden 1830 16. Book: The Modern Cook’s Year, Anna Jones 17. Handmade Ceramics, Another Country

Gifts that promote well-being and self-care

In our hyper-connected world, the best gifts are sometimes simply the ones that promote good health, well-being or the luxury of time. A day at the spa or a yoga class can make a difference for someone that had a stressful time at work and needs to refocus. If you want to give the same experience at a smaller scale, a diffuser or soy candle with essential oils will help for relaxation and better sleep.

18. Spa gift card, The Well 19. Stone diffuser, Vitruvi 20. Glowing Skin Food, The Nue Company 21. Scented Soy Candle, Munio 22. Eco-friendly sportswear, Casall 23. Cashmere leggings, Core Balance

Author: Celine Stene Syverud

Celine Stene Syverud holds a PBA in Sustainable Fashion from KEA in Copenhagen. She was a design-intern for Holzweiler back in 2015 and later worked as Elin Kling’s personal fashion assistant in Stockholm under the house Totême. Celine has written several articles for The Daily, during Copenhagen Fashion Week, and trendtablet.com. Her latest article on ‘Waste in fashion’ for Radical Broccoli you can read here.

Follow: @celinedoubles

7. December 2018 0 comment

age management

Victoria Secret model`s workout

by Monica Øien 7. December 2017

written by Monica Øien

This week its been all over the news, stories about the Victorias Secret models who are getting shaped by the megaformer. The innovative workout seems to become the ultimate and hippest workout routine to join right now.

Its actually so much fun that once you start this you cants stop coming back. This is how it started for me…

I have this passion for pedicure. I think this is the one self-treat I couldn’t live without. Partially because I need it after all my workouts, and partially because this is the only luxury I give myself which relaxes me and worth the money.

Its was at my pedicure day. And by this time I had lived by the sea in a little surf town north of LA for about 6 months. I had found my studios, my yoga favourite classes, the advanced pilates teachers and all the courses and teacher trainings I tended. Well, at the Spa I met this realtor who introduced me to the coolest, most efficient workout ever. We started talking, of course, this is California, and she introduced me to the method Lagree Fitness. Of course I was sceptical, after all I had years of pilates background. But I got curious, and had been a bit bored the last years in my pilates routine. The same afternoon I booked a class.

I met the studio owner Marcus, and I asked him if this was pilates, he said no. This is something else. You have to put your pilates head on hold and just surrender to the method. So I did. After this day I changed my workout routines in Cali and never stopped coming back. It was like a love relationship, I was inspired and motivated. And I could just after a few session notice major changes. I even met Sebastien Lagree, by luck when I was training in LA.

Back in Norway this summer I decided to make an approach to get the licence, and just weeks ago we launched the studio Core Balance in Oslo, and of course brought the method to Norway.

Here I am sharing an interesting chat I had with the developer and owner Sebastien over the phone this week:

What motivated you to create the Lagree Fitness Method?

I saw a need for a workout that was both high intensity and low impact for women and men.

What are the ground principles in the megaformer?

Ease of use

quick body positioning

Fits all frame and fitness level

Novice and advanced

multi purpose training prenatal, sport specific, general conditioning

Why and how do our bodies change through the method?

Through the Constant muscle stimulation A.K.A. Time Under Tension. The most effective way to strengthen, tighten, and tone.

Why do you think Low Impact workout are so much better?

Longevity of the body. High impact workout are not sustainable. Your joints will pay the price ultimately.

How does the megaformer concept influence our metabolism?

The constant effort triggers and raises the Metabolism. People will often feel hungry an hour after the workout.

Some people ask if this work is only for pretty skinny people, Victoria supermodels and superstars, what do you answer?

Its for all people. The method was created and has evolved to accommodate all fitness levels, age, women and men. Everyone benefits from the method.

How many days per week do you recommend? for maintenance and to really change your body?

It all depends on the goals and what else is the person doing. I think that a healthy average is 3 to 4 times per week. But many clients do this 7 days per week, they love it!

How many hours /days of restitutions before next workout?

I recommend 48 hrs of rest in between the sessions. More when you first start the workout.

I don’t recommend to workout through intense soreness. Give your body time to heal.

Lagree Fitness is a Lifetime Method, you can do it forever.

How many excercices have you designed, and is there more to come?

The need always come from the students. I get inspired in class.

I have lost track a long time ago. My goal is not just to create more exercises but also to help people do the current ones, correctly.

Where did you come up with all the names? scrambled egg, star pose, spider kicks…?

Can’t really say, the names just popped up in my mind one day. That’s usually how it happens 🙂

How do we work out in 10 years?

You will see that more people will workout in the future for mental, psychological, emotional, and spiritual benefits and less for physiological ones as new technologies emerge.

If you want to read more about the method you can check here:

www.lagreefitness.com

Instagram: @lagreefitness @corebalance.no

If you want to read more about the Victoria Secret models you can check here:

https://www.popsugar.com/fitness/What-Megaformer-41446260

Best wishes,

Monica

Bildet av Alessandro er lånt av www.dailymail.co.uk

7. December 2017 0 comment

Spirituality workout

Yin Yoga New York Style

by Monica Øien 26. May 2017

written by Monica Øien

Living in California is such a blast. It´s like you dont want to miss any opportunities. At least that`s what I feel. I have almost been here for a year, my plan was actually to relax a bit more these last weeks of my american journey. Finishing the book I am writing. Meditating and enjoying the sunsets as much as I could. Then Yin came along my way. Hmm, I emailed Adrienne Smith, the owner of Power of your OM, one of my favourite places to hang out, in dogs and cats. She answered: “Braxton is one of my favorite teachers…. he is extremely knowledgeable, passionate and relatable! ” – Ok, it was impossible to turn this down. So Yin happened.

Braxton and Adrienne at the teacher training!

The whole year has been like this, weeks and days filled up with exciting courses, workshops and meetings. Conversations about workouts, intentions, life and the meaning of all that we do. New York based Braxton Rose is one of these meetings. We had such a wonderful time doing the Yin Teacher Training and these days only added up on my wishlist of how I want to spend my days. Always learning, asking questions and being aware.

Yinning up with Braxton in a 120 minutes class….

So we did find time for a little chat. Afterall Yin is kind of new to me, and I guess for all the Yinilicious people out there, there is always more to learn!!!

Does`t hurt that Braxton is hensom too….

In your opinion, what is yoga?

Yoga is whatever it needs to be. This is what makes Yoga so powerful: It means different things to different people.

And what is yin then?

In every Yoga posture there is Yin and Yang. We feel this in a posture like Warrior Two, where we are active and engaged in our legs core and arms, but our eyes are soft and face relaxed. Yin Yoga is a practice where instead of being mainly Yang with a little Yin we are mainly Yin with a little Yang. It is designed to stimulate the connective tissues of our bodies (tendons, ligaments, fascia) in hopes of creating range of motion in the body.

Why is this good for us?

Physically it allows us to release tension, heal injury, create deeper range of motion, stretch our deep connective tissues and detoxify our organs. Mentally and Spiritually it allows us to heal past trauma, release stress and anxiety and open our minds in preparation for mediation.

Striking a pose here

Since I live in California and its always warm here, and I have noticed that there are many studios who offer Warm yin, could you explain the differences in the effect of Yin doing it with a cold body or a warm (hot) body?

When your muscles are warm the stretch primarily goes into your muscle. For instance, if you are tight in your hamstrings doing a stretch in a heated Vinyasa class may give you more range of motion.. However, when your muscles are cold, instead of the main stretch going into your muscle, the stretch goes into your connective tissue. This lubricates the tissues which allows your joints to move with more fluidity.

How do we avoid injuries in the Yin practice?

Listening to your body is crucial in the practice of Yin Yoga. As you practice is it is important to not have the sensation you experience in the posture to go too high. If you think of a scale of 1-10 with 10 being the highest try and keep yourself around a 7. If we listen to our need to go further and push past this level of sensation this can cause injury. Think listen to your body not your ego!

Think listen to your body not your ego!

My Yin sisters and brothers

What effects does Yin have on our mental state?

In the Yin practice we hold postures for up to 5 minutes. As we hold these postures it creates a therapeutic environment for your mind to be still. As our mind becomes still our para-sympathetic nervous system takes over; which creates a relaxation response inside our minds. Our muscles start to heal, the food in our stomach and digestion track starts to get processed and our bodies start to recover from all the action of day to day life.

If you are curious about this Teacher Training, feel free to contact me, I am – believe it or not – considering bringing Braxton home in my spiritual suitcase 🙂

Yinny and sunny smiles all the way,

Monica

PS: You can find Braxton here:

@braxtonroseyoga

www.braxtonroseyoga.com

To flow Power of your OM:

@powerofyourom

26. May 2017 0 comment

age management workout

Don’t just change your body, change your life

by Monica Øien 13. May 2017

written by Monica Øien

You know when the yoga teacher repeats: “Feel your intention, stay present, leave the outside world, what goes on in your mind, what do you feel, what are you escaping from… what happens in this pose, on the mat…” etc… WELL; This might be Yoga Philosophy, but in fact it´s real, in all kinds of workoutclasses. We have the tendency to try to escape from whatever feels uncomfortable. It`s an ongoing process which happens to each and everyone of us when we move out from our own comfort zone and into something new and unknown, to a feeling, pain, stiffness or exhaustion. It´s not just on the yoga mat, it´s real – all over the world.

Well, the other day I bumped into the local workout Guru Jenny Schatzle. She didn’t know me, but since she is a local workout celebrity here in town, I knew her. I know about her enormously appreciated concept, her full classes, her supersweet persona and her twins to come. So I embraced that moment and called her name, and then we talked.

Jenny has been on my long “Got To Do list” the last year, and for some reason I kept postponing this experience. I knew she would challenge my comfort zone. And YES – I do have one. I am good at doing daily workouts, yoga, pilates and megaformers. I do add some cardio, but prefer the low impact workouts. By stepping into Jenny´s world I knew I was also stepping into a highly feared pain area..

I parked my car and met Holley (who also is a blogger and a health seeker- check her blog here) who works out with Jenny. We got paired up, and before I realized it we had started the class and I am actually jogging a warm-up round around the block.. I mean, I didn’t understand what I was doing before we got back and started the class. I had so much fun, Jenny kept instructing through her microphone encouraging right left and center and I pushed myself through biceps burns, ropekillers and a variety of muscle targeting moves… (I have already signed up as a regular every coming tuesdays).

Why? cause I had so much fun, I felt the community, I felt the burn and my body responded well to something new. I actually got sore the day after…. (WOW – that´s a sign)

Well, I am grateful for Whole Foods and my meeting with Jenny, I always believe that there is a deeper meaning to why we bump into to certain people along our way. And of course I got curious about her concept cause she promises some crazy changes, so here we go, if you want to learn abut her concept and what kind off workout this is you can continue to read…

“The Jenny Schatzle Program is a 6 week program that focuses on helping people change their lives. We are a program that offers 10 workout classes a day starting at 5:45am. Everyday is a new and different workout, we offer a weekly meal plan and we have a registered dietician/Nutrition therapist on staff. We guarantee results that you will not only change your body in 6 weeks you will change your life. ”

How did you et the idea to create something new and different?

“This program was created based on the way that I personally like to workout! I love people, variety, music and energy.

We keep the classes to one hour and everyday is a different workout so you never get bored and always have plenty of variety.”

We teachers tend to burn quit some energy, do you have any advices about how to not wearing yourself out?

“We believe in team work and self-care. I own the business but I don’t consider the trainers my staff they are my co-workers and we all work together. There are no egos involved and when one person is feeling burnt out or tired another co-worker steps in. We have amazing communication with one another which is key in any business and any relationship. ”
What are the core values in your method?

“COMMUNITY is number one. We are all in this together and our goal is to help people find their AWESOME and take back their lives. Our mantra is, “Don’t just change your body, change your life.”

For who is the workout?

“Our program is for everyone, seriously EVERYONE! We do circuit training classes at every level. Our workouts are always geared towards ways to make it harder for the people who want that and modifications for those who need that option also.

Every day in our program is different so some days are more cardio, some days are more weights, sometimes we run we are like a one stop shop you get it all! ”

How many times per week?

“When you are a member of the Jenny Schatzle Program you can come as many times per week as you want but we recommend a minimum of 4 times a week and a maximum of 6 times a week. (Everyone should always take at least one day of recovery). Also you don’t need to go as hard as you can everyday and burn yourself out. ”

What is your motivational secret?

“I am real, I am raw and I am open with my personal life. My true motivation comes from the fact I changed my own life and I am living proof you can go from the bottom to success. ”

What would you say is the biggest trends in the body/mind industry this year?

“Meditation is growing traction and I am so grateful for that I really do think it’s life changing. Diet and fitness have always been a big trend but what we are doing is trying to disrupt that imagine. Losing weight does not fix a negative body image. You can lose all the weight in the world if you don’t like what you see in the mirror you will never be happy. My goal is to make it trendy to LOVE WHO YOU ARE and LOVE WHAT YOU’VE GOT.

ALIVE and LIVING,

Check out Jenny Schatzle Program here

And you can follow Jenny on intagram if you wish: @jennyschatzle

Namaste Jenny,

Best wishes,

Monica

13. May 2017 0 comment

age management workout

Lipotropic Injection

by Monica Øien 29. April 2017

written by Monica Øien

Hvem kan vel ikke trenger litt energipåfyll av og til? Ihvertfall kan jeg trenge det. Med en 5-åring i huset, bokskriving, kurs, blogg, smykkedesign og administrering av selskap hjemme i Norge føler jeg at dagene ikke har nok timer. Vel, ved en tilfeldighet kom jeg over det de her kaller “Vitamin shots” under en jentelunsj her i vinter. “Alle” jentene jeg var sammen med tok denne vidundersprøyten, så ofte de bare kunne. Og de gledet seg til hver gang fordi effekten var umiddelbar. Hmm, jeg tenkte på meg selv og julen 2015 som var en tøff tid og at jeg da fikk B12 sprøyter som min gode venninne Anne Line Leonthin, hudcoach på Beths Beauty i Oslo, satte. Dette til tross for at fastlegen min fortalte at verdiene mine var “perfekte” – slik vi alltid sier hjemme. Jeg trosset dette og stolte på Anne Line , hadde flere runder med B12 og fikk kreftene og energien tilbake. (Mange av dere som leser bloggen min har spurt meg om dette teamet og jeg deler nå – men vær så snill og snakk med legen din – selvom jeg trosset min)

Vel, jeg som alltid er på jakt etter nyheter og trender ble selvsagt nysgjerrig og ringte Jeanette Baer som driver http://www.aestheticsmontecito.com og fikk booket en avtale. Her frekventerer kjendiser som gjemmer seg bort fra storbyen Los Angeles og søker det beste innenfor skjønnhet og velvære.

Vitamin sprøyten som jeg referer til her heter 3 CC- det er en lipotropisk injeksjon og består av tre aminosyrer MIC, B-kompleks (b3, b5 og b6), B12,og antioksidanten glutathion. Den anbefales å ta 2 ganger i uken her.

Kaila setter sprøyten intramuskulært på meg

Jeg har gjort dette tre ganger nå og hva føler jeg spør mange? Jeg kjenner definitivt at jeg er litt mindre trøtt, har mindre sukkerbehov og både negler og hår virker sterkere. Må legge til at dette siste året har håret fått kjørt seg på grunn av det harde vannet i dusjen her. Jeg merker også at huden er glattere, og jeg tør nesten ikke å si det, men føler meg nesten litt yngre…. (Hjelp … ikke bli sure nå)

Jeanette behandler alle Hollywoodstjernene i byen… er jo litt beæret

Om MIC, hentet fra www.empower.pharamcy

“Methionine Inositol Choline (MIC) Injections, also referred to as Lipo Injections, are used to help release fat throughout the body by specifically targeting its primary fatty deposits. Lipotropic, or fat burning substances include: inositol, which helps the liver remove fat; choline, which distributes cholesterol and prevents it from getting deposited in one part of the body; and methionine, which is similar to inositol, but also amplifies the combination. Injections can be administered up to twice a week, and vitamin B-12 is purported by practitioners and users to help accelerate metabolic processes, while creating a greater feeling of overall energy. Since lipotropics directly aid in the breakdown of fatty tissue, and are also closely related to B vitamins, when used together, they are thought to intensify each others’ effects and are usually injected together as part of the same treatment injection cycle.

Innholdet:

Her er fordelene ved lipotropiske injeksjoner:

De består av en eller flere fettforbrennende komponenter. Disse hjelper åpenbart kroppen til å brenne fett men i tillegg har de følgende helsegivende fordeler:

stabiliserer humøret og er energigivende
hjelper leveren å fungere bedre og mer effektiv og beskytter den mot skade
methionine som er en aminosyre beskytter ledd og kan forebygge artritt
inositol – aminosyre og en antioksidant og hjelper kroppen å bryte ned fettcellene, er også beroligende, demper angst, søvnløshet, depresjon, ADHD, psoriasis, nervesmerter, autisme og kreft
styrker hår, hud og negler
senker kolesterol og reduserer risikoen for hjertesyksdommer
gir deg en følelse av å være mer mentalt tilstede og våken
effektiviserer fordøyelsen
balanserer hormonene
stabiliserer apetitten og hjelper å omforme karbohydrater til energi
B12 gir deg en energiboost, hjelper deg å brenne kalorier, hjelper å fornye cellene i kroppen, støtter nevrotransmittene som kontrollerer humør og apetitt
B-kompleks – alle B vitaminer hjelper kroppen å konvertere karbohydrater til glukose (som blir forbrent for å produsere energi). Bryter ned fettceller og proteiner. Støtter nervesystemet, hud, hår, negler, øyne, munn og lever. (mange atleter sverger til B kompleks).
Choline støtter lever og galleblære til å fungere efefktivt ved å metabolisere fettceller slik at disse blir benyttet som en enrgikilde i kroppen. Speeder opp metabolismen i fettet.

Ja takk, hvem vil vel ikke ha alt dette? Men, det tar nok noen år før man hjemme i Norge kan bestille seg en LipoShot i lunsjpausen på linje med en hvilken som helst “anti-age” behandling.

Beste hilsen

Monica

Kilder: http://www.aestheticsmontecito.com

Om du vil følge Jeanette og trender herfra er hun på instagram: @aestheticsmontecito

29. April 2017 0 comment

age management Health Food

Apple cider vinegar – a cure for all

by Monica Øien 28. April 2017

written by Monica Øien

Apple cider vinegar is not something new in the kitchen, but because people claim the there are so many healthy benefits of using the cider I want to write about it. I went shopping at Whole Foods this week and picked up a Kalesalad. It was super simple but super tasty.

The salad had 5 ingredients: Kale, red onion, cranberries, goat cheese and pine seeds.

The key to this tasty salad is to make the dressing with applecidervinegar.

Apple cider vinegar has a lot of enzymes, its claimed to be a wonder and I will list up a few examples I spotted on CNN here the other day:

Diabetes – lower blood sugar in people with diabetes 2
Weightloss – a testgroupe lost weight, felt less bloated, helps digest the food
Whiter teeth – rub apple cider vinegar onto your teeth with a cotton swab
Hair, skin and nails – wart remover, whiten dark spots, stop itching after mosquitos bite
Cleaning – disinfecting, remove bacterias
Preserve food – remove bacterias in fruit and veggies
Soar Throat/Cough – Mix with a little honey and consume
Heart diseases and cancer- lower the bloodpressure – has antioxidants like in broccloi and blueberries, studies showed reduction in tumor (Japan)

The Salad:

Cut away the stems on the kale, wash and massage with lemon juice. Cut the pine seeds and red onion. Mix together with goat cheese and cranberries.

Dressing – keep it in the fridge:

2 dl olivenoil

1 tbs Dijon mustard

1 dl honey

1 dl apple cider vinegar (5%)

The best way to use the apple cider vinegar is like this – in your daily salad. Or if you wish – 1 tbs before breakfast and a glass of water!!

PS this dressing lasts for months in the fridge, but its too yummy to last that long..

Best wishes

Monica

Sources: CNN og Whole Foods

28. April 2017 0 comment

Spirituality workout

The most important muscle?

by Monica Øien 23. April 2017

written by Monica Øien

Would you like to know something new about your inner core, your integrity, about who you really are and how you put down those limits and listens to your own needs and desires? I guess the answer is yes. But at the same time I guess you are a bit surprised when i challenge you to dig deeper in to one muscle – the most important of them all. I that i actually mean what I say. After I started investigating the ILIOPSOAS I finally got the broader picture. Psoas is pretty complicated and exciting at the same time. It represents the midline, your core and it is the messenger communication from your deepest self. Not every one will share these thoughts, but feel free to continue reading in case you thing there might be some sense in these experiences I have had here in California.

When you start working on your Psoas muscles you will at the same time stop living on the edge of pains and challenges, and start blooming from within becoming more of the person you truly feel you are.

Unfortunately we pay to little attention to the Psoas. Psoas is short for iliopsoas and consists of two integrated muscles; the psoas major with origin in the lower back and iliacus wirh the origin in the pelvis. Its the deepest core muscle we have and its placed on the front under the abdominals connecting the spine to the legs.

http://monicaoien.no/2016/12/09/sjelens-muskel/

It will benefit you if you suffer from lower back pain, anxiety or kneetrouble. Still many therapists “forget” to even mention this muscle. “glemmer” å nevne denne muskelen. It can be overwhelming and emotional to start the work of getting to know your Psoas. You will about your pattern, the way you move and practice (especially yoga and pilates) and learn that in many exercises you contract your core in stead of relaying on your skeleton to support you. I recommend you to stay openminded and curious in order to bring your work (out) to a next level. This will bring more stability in your body.

Pic borrowed from www.pinterest.com

How to spot your Psoas:

Imagine your body is like an onion. You start peeling the first layer which is your skin, then the next which are your frontal and posterior abdominals and the obliques. Then the next and even deeper you will find the intestines, and the the back muscles. Continue until you reah the core of your skeleton. This is where the Psoas muscles are on each siden of the spine. Connected to the 12th Thoracic vertebra and lower back through your pelvis and then finally attach to your femurs. In fact, they are the only muscles that connect your spine to your legs. Your psoas muscles allow you to bend your hips and legs towards your chest, for example when you are going up stairs. They also help to move your leg forward when you walk or run. The Psoas is activated in almost every asana in Yoga. All these exercises will be performed better when the posts is stretching. But in the backbends the posts need to be firm and stretched to maintain the stability of the spine.

This information is mechanical. But to truly understand the psoas you need to connect to the process also. The Psoas is representing an inner journey. Usually its not the muscle itself which is the problem. But it´s a messenger from the nervesystem and it can be really helpful learning to interprete the pain its sends out instead ignoring it.

Liz Kock has written The Psoas Book and she claims that one should not have the psoas manipulated by others. In the book she inspires us to selfadjust ourselves when its not working. She thinks its more important to work on self healing to build up a deeper intuition, sensibility and body awareness. But professionals have different opinions and I have experienced that through my chiropractor I have actually been able to located and be aware of where the muscles are connected.

Some exercises to find and connect to your Psoas:

Øvelse 1: Intuitive water floating

Floating in a pool while supporting one leg to the edge or the stairs can be helpful. Allowing your body to float and move from side to side and surrender into the natural movement. Be playful and openminded and let the instincts lead your body. Maybe you are able to visualise how the muscles work and comment, from your posts, to your back, to your legs and core.

Flow

Øvelse 2: Intuitive yoga

No asanas or specific movements is leading, only you through your body instincts. Stretching, dang´sing, swinging, bending and playing, like a cat or a dog in the morning performing their first stretch or downward facing dog.

Øvelse 3: Knee Float

The goal is here not to trigger the hip flexors, but release the tension. Lay down on your back with both feet on the ground. Now place a ball or a towel behind your knee and squeeze. Keep your spine in neutral position and make sure you feel the connection to the ground. Lift the leg where you have the ball using the back muscles of your core and not the leg. The goal of a knee float is to connect to and use your psoas to lift your knee into the air. Repeat this move 10 times on each side.

A ball or a towel under your knee

Some facts:

when tight its disturbing your digestion
connects to the diaphragm and affects your ability to move and breathe
when you are stressed the posts contracts and more stress will arise
triggering the fight/flight modus signalising that your body is in a constant danger
when you suffer from stress your psoas will be

The same contractions also occur when:

- you sit for long periods of time
- engage in excessive running or walking
- too much sit-ups
- sleep in the fetal position

This is what my chiropractor Dr Neal Barry says about the Psoas:

“It starts on the sides of the vertebrae, and the discs, and attaches to the top 1/3 of the femur (at the trochanter) Psoas is a major power generator of the lower body. It is the muscle that joins the trunk to the lower extremity, and connects the back/spine to the front. It is a hip flexor, but does other actions as well. If you leg were to stay stationary, and one psoas were to contract, it would tilt the spine.

Psoas hypertonicity / chronic tightness will lead to lower back pain because of how it spans the entire lumbar spine, and b/c of it’s attachments to the disc, that it creates compression to these discs, leading to painful sensations. These would typically be worsened by both prolonged sitting, and by vigorous exercise.

The antagonist to the psoas complex (hip flexors) is the glut maximus (hip extension). So, a combination of weak gluts, and hypertonic psoas muscles is a recipe for lower back issues. This typically results in that anterior pelvic tilt presentation. “

Its a good idea to analize if your psoas is short and tight, if so your could try these exercises:

http://monicaoien.no/2016/10/24/3-ovelser-for-ro-og-styrke/

But if its weak and even over elastic it might need strengthening.

Good luck in your own posts journey!!

Best wishes

Monica

Sources: Notes from lectures at White Lotus Foundation by Ganga White and Tracey Rich and The Psoas Book by Kiz Kock

23. April 2017 0 comment

Spirituality workout

The 10 Hawaiian T(r)opics

by Monica Øien 28. February 2017

written by Monica Øien

This is my first trip to Hawaii. Ever. But I have dreamed of Hawaii ever since I heard that song “Happy Hawaii” .. Thanks to Abba and this song that my images grew, and my longing became a journey, not only a dream.

I wanted to avoid the most touristy places and I chose Kaua’i. My wish was to live the Island Life, explore the beaches and the wild nature, as far away out in the Pacific Ocean possible. Kaua´i is the oldest of the 8 islands, and probably the most powerful of them all. It magnetizes. People come here and they meet them selves, leaving with a greater knowledge and inner understanding.

Bildet er lånt fra www.wallup.net

I want to go back, and pretty soon I will share a blog about the special and wonderful energy on the Island. But first of all here are 10 things you have to do – WHEN – you go to Kauaì!!

1. Watch the Sunrise on the East side of the Island- every day!

So many seeking souls approach the ocean to see the beautiful sunrise in the morning, taking the time to meditate and enjoy this wonder, again and again..

2. Buy local Coconut

In front of my favourite Cafe- Hippie Cafe in Kapa´a!!

Healthy, tasty, what is better than follow the rhythm of the nature and climate when it comes to food… After all Coconut is a tropical food

They are all over the place, and you can even send your private postcard on a Coconut from Hawaii….

3. Beachcombing

The beach is covered by seaglass – it´s almost worth the trip….

My treasures from Glass Beach. They will be used in the bracelets and in dreamcatchers..

There´s not too much shells on these beaches, but if you do some research you will find some treasures in Kapaà… a holy moment, at least for me

4. Play golf by the Ocean

New Golf course by the Ocean, the ambience is a mixture of Hawaii and Japan. Ocean Course Hokuala

5. Yoga by the Beach

It´s easy to book classes through the “MindBody” app. This class was healing and , energising by the beach in front of the Marriot Hotel in Lihue

Opplevelsen ved bukten var fantastisk. Kjenn den magnetiske kraften fra Moder Jord.

6. Buy Lei (flowers)

They are between 10-15 dollar and smells fresh. They use many of the flowers to produce perfume and soaps. Use them as necklace and be a beach girl

Put your “lei” in the fridge during the night and they will last longer

It feels good to be a flower girl at Hawaii

7. Beach biking

On the Eastside of Kaua `i there are lots of biking trails either on the sand or on the promenades

Life is good by the sea!

8. Helicopter over the Island

Such an adventure to experience the Island from the sky and spot unreachable treasures

They call it “The Grand Canyon” and many Hollywood movies has been made here, one of them is Jurassic Park

9. Hiking

Lots of exciting trails, some of them takes you up to 3 days and you might end up on an exotic beach some where…

10. Watch Sunstes on the Southside of the Island

This sunset is from Beach House Restaurant in Poipu. Book table in advance if you want to join a dinner while watching the sun god down

I hope this gave you lots of good vibes and wishes to approach a different kind of holiday next time where you also feed your soul

Best wishes

Monica

Photo Golf course: http://www.prnewswire.com

Nature: http://www.kauaiexclusive.com

28. February 2017 0 comment

Spirituality workout

5 super buttlifters

by Monica Øien 25. February 2017

written by Monica Øien

After a week on Kaua’i I have had a true taste of the Island life. And like always when I am travelling I am visiting different studios to learn how they work in different cultures. My impression is that people in general work more on the spiritual journey here than in California. Some classes was intermediate, but for me most of them felt more like deep stretching and meditation. There might be a few reasons to this:

lots of senior tourists
Magnetic energy influence our senses
Tropical climate
More focus on movement than tough workout

I did several feelgood workout session on my own, swimming in the ocean, beach biking, hiking and of course my own body sculpting programs which I share with you.

If you haven’t tested the one ab-crunch that totally rock your body you can click here:

En mageøvelse gjør susen

I also did these 5 super exercises for the butt, it took me less then 10 minutes.

Do the serie first on one side (I started with the left leg as you can see) – do all moves 25 reps and try to add some pulses in the end. Then change leg and all on the other side also. If you have your ancleweights there I suggest you use them. I did not bring mine to Hawaii:

Move 1:

On your 4, hands under shoulders. Lift left leg straight out and reach. Put down and lift the right leg. Continue like this alternating the kegs. After 25 reps do 25 pulses only with your left leg.

først venstre så høyre, veksle jevnt

Move 2:

Continue on all 4. Bend elbows while keeping the arms close to your body. Your arms stay statically like this through the session focusing on shoulders and triceps. Now lift left leg up to 90 degrees and crunch it in under your belly. Repeat 25 times.

Move 3:

Now your are on straight arms and legs. Bring left knee towards belly and opposite (right) arm towards knee. Then straighten out leg and arm, continue this move 25 reps. This move challenges your balance and you might need to start moving only the leg in the beginning..

Move 4:

Sideplank on straight arm and knee to the ground. Grab your left foot with your leg. Then let go and straighten out in each direction arm and leg. Make sure your back is in a straight line. Repeat 25 times keeping the leg up high.

Move 5:

Hip to the ground, lean upper body forward bending both elbows. Keep your neck long and belly tight. Now stretch out upper leg in a line backwards. Hold it here and make lifts up and down. If its to heavy you can always bend your knee a bit. After 25 reps do small pulses.

Now change side and do alle the moves on your right leg!!

I hope these exercises will do you good!!

Best wish

Monica

Klær: @casalltraining

25. February 2017 0 comment

Newer Posts

Older Posts