Author

Monica Øien

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

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

Health Food

Plant based Fast Food

by Monica Øien 18. February 2017

written by Monica Øien

I was in San Diego just a few weeks ago attending some Chakra Meditation classes and was actually very eager to visit a plant based fast food restaurant I had heard of. This was my first trip ever to San Diego and I was spending the weekend at Ocean Beach. A small, hippie relaxed beach town with tons of yoga studios and healthy restaurants. Well I guess there is no place on earth more updated and health focused then California. I get surprises and inspired every day. There is always something new to learn, taste and test.

mon sgtrand Luckily I got to meet the owner Jeff Harris who created this concept with a delicious menu. Chicken burgers, but no chicken. Meat burgers, but no meat. And even the most tasty milkshakes I have ever had, but no milk. Jeff even claims that most of their customers are meat eaters who are trying new things and want to make healthier choices. After the interview I will tell you about my experience with the food.

Tell me about the concept and what made you decide build up a healthier version of fast food?

I wanted to build up a plant-based healthier version of McDonalds or Burger King because most of the food available at those types of restaurants aren’t very good for our health. Many of us have driven down the street passing one fast food restaurant after another, wishing that there was something that was fast, healthy and delicious. That’s why we created Plant Power Fast Food. We’ve also been concerned about the devastating impact that animal agriculture is now understood to have on the environment and been painfully aware that the consumption of animal products creates unnecessary suffering for our animal friends. So, we thought that it would be interesting to turn the traditional unhealthy fast food model on it’s head and use it to bring natural, plant-based, GMO free food to a larger audience. Our menu ranges from the burgers, fries and shakes you’d expect to find at McDonalds, In and Out Burger or Jack in the Box, all the way to healthy wraps, smoothies, salads and raw items.

Yes, you serve chicken warps and burgers, but no meat. There’s a great variety of milkshakes but no milk? How do people respond to this?

We’re careful with signage in the restaurant and the use of quotes on our menu to make sure that everyone understands that the “chicken” or “beef” on the menu is in fact plant-based and contains no animal products. Omnivores wouldn’t feel too happy if they were “fooled” into eating vegan food and the vegans and vegetarians who frequent our restaurant need to be assured that the food they’re going to consume doesn’t contain any meat or dairy products. What we keep hearing from our customers is that they didn’t realize how delicious plant-based food can be.

What kind of ingredients are you using?

We use fresh, locally sourced produce and the majority of our products are now organic. Our “meat” type products are made from a combination of grains and vegetable ingredients. Some items, like our “Black Bean Patty” are made from legumes and vegetable products. More and more we’ve increasingly incorporated gluten-free options on our menu as well. All of our products are free of artificial sweeteners, colors and GMO’s.

Where do you get the food from?

Produce is all sourced from local farmers. Other items like bread products and the many ingredients we use to prepare our house-made sauces, deserts and patties are purchased from natural food distributors.

What is the nutrition in a general meal at Plant Power?

Because all of the food at our restaurant is plant-based, everything we serve is free from cholesterol and also from the antibiotics and chemicals which are frequently found in animal products. Also, all of our food is free of GMO’s, artificial ingredients and hydrogenated oils. While the meals are Plant Power Fast Food are much healthier that what you’d find at a traditional fast-food restaurant, some items (like French fries and “chicken” tenders) are not necessarily low calorie. Our burgers, fries and shakes are much healthier than what you’d find at other fast-food restaurants while other items like salads, wraps and raw items could be considered to be “very healthy”. Artificial colorings, sweeteners, preservatives and hydrogenated oils are now understood to be very detrimental to the body and we don’t serve items which contain these types of ingredients. Obviously, this is a big step forward for health and well being. Because it’s very expensive to get a full nutritional analysis for each item, we haven’t been able to do that yet however we hope to complete this in the near future.

Why did you open first in San Diego? (Is this a trendy spot for healthy news?)

Our San Diego location opened up at the end of January 2016 in an area called Ocean Beach. It’s an area where people come to surf, do yoga, run and generally lead healthy lifestyles. That may be part of the reason why our restaurant has been so enthusiastically embraced by the local community. However, I think that the trend towards healthy eating is really a nationwide phenomena. Although our second restaurant) opening in May 2017) is also near the beach, we look forward to building new locations in a variety of different communities.

How would you descibe the succes of your business so far?

We’re thrilled at the success of our first restaurant. From our first day of operation through the end of our first year, sales have far exceeded our expectations. I think that a lot of people have been looking for a healthier alternative to traditional fast food for a long time and that’s one of the reasons why we’ve done so well. We’re also proud to announce that as a business we’ve been profitable in our first year. Our investor group was pleasantly surprised to see us begin to disperse profits by our 2nd quarter of operation. This is extremely unusual for a new business. We’ve been receiving requests from people from all over the country and the world who have asked to franchise restaurants in their cities and towns. Right now we’re in the process of putting together a larger business structure that will enable us to begin expand more rapidly.

What do you believe are the health benefits of switching to a vegan lifestyle?

The consumption of animal products has now been conclusively linked to heart disease, diabetes, an increased risk of stroke, many forms of cancer and a variety of food allergies. Decreasing the amount of animal products in one’s diet is one of the most powerful changes that anyone can make to improve their overall health and increase their chance of longevity. While plant-based food is healthier than animal products, it’s still important to make healthy choices: A plant-based burger or salad is still a healthier choice than a vegan donut for example. And of course, exercise is always an important part of a healthy lifestyle. For anyone thinking about making a change, I suggest reading one of the many excellent books available on the topic or exploring a web site dedicated to plant-based choices. And remember, small changes add up. Some people may change to a vegan lifestyle right away as they understand the many benefits. For others, decreasing the consumption of animal products and increasing the consumption of plant-based food is a great first step.

Would you consider open a cafe in Norway and what would it take?

Well, the easy answer is YES! We do have a very big, global vision for Plant Power Fast Food. However, our first step is to build a new corporate structure which will support that type of expansion. We’ll focus on California for the next year or so but we hope to begin to expand nationally as quickly as possible after that. As I mentioned, we’re getting requests from people all over the world for one of our restaurants in their city, so we know that the need is there. Although we haven’t completed the foundation for our franchise structure yet, we do feel that we will be prepared to develop join venture locations by early to mid 2018. This might allow us to begin to slowly expand beyond the US and look at Norway or other countries where investors and consumers are expressing interest. Of course, I’d love to have a chance to visit my new friends in Norway!

So there you go Norway. If I had the time I would have loved to open a Plant Power back home. I mean I am still dreaming of the milkshakes with nutty and creamy and coffee -ish taste, and the chicken “amazingly yummy” burger. The texture was a blast. So I had lunch at Plant Power and ate a huge menu. Then I was off doing all sorts of things the whole weekend. But before I was going home – I had to drive back to Plant Power to bring a full take away menu in car… I mean I was thrilled. And those shakes…..

Best wishes

Monica

18. February 2017 0 comment

Newer Posts

Older Posts