Monica Øien
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Monica Øien

Monica Øien

Spiritualityworkout

rain, sunsets and studies in California

by Monica Øien 13. January 2017
written by Monica Øien

I am chillin in front of the fireplace wearing a beachskirt, tank and a homeknitted scarf! I am writing about the weather and some other stuff. Currently I am in between houses and stranded on a beach. Living this close to the ocean surely affects me. Its only 20 steps to the oceanfront where giant surf waves is flooding the beach.

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Havet synger utenfor vinduet her

I have never stayed so close to the sea before. When I go to bed in the evenings I fall asleep to the sound of waves and wind in the palm trees, a gentle whisper that has a calming effect on me. Sometimes the sounds awakens me and I am afraid the waves will wash into the ground floor. Just outside the house there are dunes that protect for any small tsunamis.

The last two weeks the waterfall have been enormously. I was not prepared for the rain so I have been running around in flip flops and raincoat. This morning we managed to get drenched in the few meters from the house to the car.

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Wet but pretty happy with his lunchbox off to school

The rain plays an hugely important role here were soil and rock are suffering from drought and high fire hazard. Rain, thunder and lightening, storm and small streams is my life right now. I lovet it, remembering college days back home in Bergen, it actually makes me feel even more at home here.

Well, enough about the weather. I actually wanted to share with you a bit of what I am doing here after soon 1/2 year in Cali..I can literally feel the time fly. But I utilize every moment of the day to explore and find my tribe and mojo. I get up early, preparing brekkie and bring kids to school. During the week I will visit at leasts 2 new studios (mostly yoga and pilates) to find inspiration and to gather my ideas. Once a week I have lectures with my Chakra healing teacher Lani Reagan. This includes an hour of daily “loving kindness” meditation and practicing healing sessions.

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Leaded meditation

Sometimes I manage to do only a short meditation, and some days I skip.

I am doing  the YTT – finishing this spring. I write my blog (and more) and work on instagram for about 2 hours daily. Once a week I am working on the new concepts (“spiritual fitness”) and the plan is to bring some trendy news back to  Norway this fall. I do meetings with my colleagues back home – manager Celin Roppen and partner Rikke Schillinger at The Room. One day each week I do Skype workout and coaching with some of you guys back home. I meet incredible talented instructors here which I am filming for the online workout company webtrening.

It is almost impossible to render my enthusiasm for all the knowledgeable people I meet here.

To sum it up, I am as busy here as I was back home, but filled with joy, love and gratitude.

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God´s Nature

After a long day with Chakra healing and yoga with my teacher Lani the sun glint from behind the clouds. I guess I have until now seen about 150 sunsets, revealing themselves in a purple, pinkish, orange gold painting – glittering over the ocean and the sand.

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Naturens skatter og en solnedgang uten filter

Mahatma Gandhi said:

” When I admire the wonders of a sunset or the beauty of the moon, my soul expands in the worship of the creator.”

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Skjell på sanden

For the first time I discovered the “Giant Pismo Clams” this afternoon. People get them from under the sand here right on the beach, even though its not actually Pismo Beach:-)

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Lukten av livet under vann

I am facing west, tonight the clouds looked like a painting by Rembrandt. When I turned my face east this is how the clouds looked like:

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The little surf town is colored by the magic light from the sun

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Rembrandt Clouds

It´s in the little things the strength lies. By searching one little heartfelt thing each day you will explore your body and mind getting to know yourself deeper. You will feel more harmony with yourself and with the world around you. It might be the sunset, or even just a quit moment, music or connection to Mother Earth. This is a way to heal yourself.

We usually stroll the beach until the sun is set. It´s a magic moment for all of us and this evening Michael and Johnny celebrated this experience with a little star!

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Stjerne barn

Best Wishes Monica

13. January 2017 0 comment
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Uncategorized

Glow Beauty Juice

by Monica Øien 10. January 2017
written by Monica Øien

As often as I can I try to eat og drink veggies. The juices are really expensive to buy so I have been experimenting out my own. This is one of my favorites, and it actually work very well as a snack or post workout juice. I even added some garlic to empower the taste.

All the ingredients are low in calories, but full of vitamins, minerals and fiber. They all work good for your skin. I don?t think we can over drink here…

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The juicen contains 6 ingredients:

Celery: Low in calories, lots of fiber and a great source of the Vitamin B folat, vitamin C and Potassium.

Apple: Contains Vitamin C, E and B6 and also the mineral Potassium, and magnesium. Most of the fiber is in the apple peel so make sure you use it!

Ginger: Ginger is full of fiber and also a source of the mineral calium.

Garlic: Garlic is rich in the mineral Potassium, and a source to vitamin B6, vitamin C and phosphorus.

Lemon: Lemon is low in calories, and a rich source of fiber and propped with Vitamin C.

Wheatgrass: Lots of Vitamin A, E and B12, the mineral calcium and magnesium, selen an iron.

If you want to top it up with some extra beauty ingredients I recommend you to sprinkle in a spoon of Baobab. (my new favorite: Vitamin C, Calcium, Potassium, antioxidants and Fiber)

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Using this your skin will GLOW

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Feel free to test and adjust the quantities of veggies that suits you  best. I hope you will love the juice!

Best wishes Monica

10. January 2017 0 comment
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workout

Hot Pilates in West Hollywood

by Monica Øien 31. December 2016
written by Monica Øien

I guess trying new things is what inspire me most in the workout world. Not necessarily because I need the news in my daily workout life, but because it sharpens my teqnique and focus. And keeps me inspired. I need it. I guess you need it too!!

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The Post workout star struck feeling

This week in between Christmas dinners and family gatherings I managed to try Hot Pilates in West Hollywood, California. I actually loved it. I have attented several Hot Yoga classes earlier. That was not my kind of workout favorite. I ended up feeling dehydrated and shaken and drinking way to much water all day afterwards. But the Hot Pilates was kind of cool as the room was not too HOT. The workout sensation was better then expected. I felt in control of the different advanced Pilates excercices, and I was not to thirsty. Gregory Louis from Hot Pilates was teaching an advanced class with music and leading us through a heated classical based matclass.

img_9866“We hear a lot of misinformation about heated workouts – and the increased sweating it causes – having an additional weight loss benefit. Wouldn’t that be fantastic!  While science has proven that to be untrue, there are other worthwhile benefits to working out in a higher temperature, like the added flexibility it provides to muscles, allowing students to progress further in their work sooner than they would otherwise.  A lot of the Pilates mat exercises require a deep flexibility–with control, of course–and the heat allows students to “go there,” resulting in a more rewarding Pilates experience”

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 What about cardio, which seems to be lacking from traditional Pilates workouts?
“The heat, and its effect on the breath, definitely changes the dynamic of the movement. This creates an invigorating cardio aspect to the work, especially when we’re up on our feet (many people do not know that Joseph Pilates original work also includes standing movements–which I incorporate into my teaching).”
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What do you think will be the great fitness/workout trend for the coming year 2017?
As a Pilates teacher, I’m excited to see bodyweight workouts becoming more and more popular.  I like to think of mat Pilates as the “original” bodyweight workout.  Training without equipment or weights makes the body smarter in terms of injury prevention and core strength. It makes us stronger from the inside out. I’m talking about a deeper, more profound concept of strength, and I’m encouraged to see athletes and other fitness professionals realizing just how important this kind of work truly is.
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I truly recommend you to try Hot Pilates and hopefully we will get Gregory over to Oslo next fall when I am back in town.
Meanwhile I am wishing you all a great New Years Eve, and a Hot hehe hug,
Monica

 

31. December 2016 0 comment
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workout

Pilates in Beverly Hills

by Monica Øien 24. December 2016
written by Monica Øien

This might be the hottest place to do Pilates in LA. In the middle of Beverly Hills – situated across the luxury hotel Peninsula. Here you might even spot Sylvester Stallone or Naomi Campbell and this is the place where the rich and famous seek quality workout in a private and intime studio.

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Pic: www.warmjello.com

I did a google search and found this one on the top. But with a city with a population of about 15 millioner people there are obviously many places and studies of quality and with respect for the method.

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Midt i det mest trendye Beverly Hills

But this cosy Boutique studio called my attention.  Natural Pilates is located in Santa Monica Boulevard and I got to meet the owner Laura Bogdanuic.

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One owner to another

The studio has about 11 Stott certified teacher. They offer 85 classes every week which includes Reformer, Wanda Chair, Vertical Frame, Matte, Cadillac and Gyratonic. Also the offer privates using different equipment also like Ladder Barrels, Spine Corrector, Arc Barrel and many great props. If you are interested in the Pilates teqnique and the chronology this studio is really worth a visit while in Los Angeles. It felt truly private and exclusive. And I guess people in LA really can pay 40 dollar for a drop in class as long as they get a full quality workout.

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Full classes all week

I got to talk with Laura after class. From my prespective it´s really interesting to see and learn how the business is done here compare to back home in Oslo. We can always struggle to get even better in our work and to find the inspiration.

What are your core values at the studio?

“It is designing an individualized program for each client based on their goals and injuries.

Costumer service is the most important aspect as the reception and instructor represent the brand, calling people back within 24 hours for their inquire.”
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 What kind of teacher trainings do you do at your studio?
“Our teacher training focuses on understanding the anatomy and phisionomy of the body. It´s important to understand the mechanics of the movement and also understanding the exercises and how they can be modified based on the structure of each individual. Also create simple exercise following each muscles fibers action.
How is the interest of pilates considered to be in Beverly Hills? 
“Is pretty high . We are staying very busy.”
Is there some celebreties coming to your studio?
Yes, lots of models and celebs like Naomi Campbel, Sly Stallone, Robin Tunney, Michael Fastbender …
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Sly Stallone testing his real core strength with Laura Pic: www.naturalpilates.com

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Picture from www.flickr.com

What is most common, classes or privates or a combination?
We do a combo. Some people prefer only classes but some take classes and privates.
…
Så kanskje ikke veldig ulikt Norge isolert sett, men med tanke på at byboerne her trener mer enn en gang daglig er det helt klart fullere lister og mer kamp om plassene.
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A high biscepscurl at the tower = shoulder and hips stabilization

I can warmly recommend to drop by and test a class while in Los Angeles,
Best wishes Monica
Instagram: @naturalpilates
web: www.naturalpilates.com
24. December 2016 0 comment
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workout

Holiday tips to maintain your weight

by Monica Øien 16. December 2016
written by Monica Øien

So it´s Christmas – again. And we know what that means. A lot of get togethers and late night dinners which will challenge our will, power and ability to say NO!! It´s going to be hard to resist and to maintain your healthy lifestyle.In fact we always long back to the every day life after some days of holiday. But here are some smart tips to keep your weight through the holidays!

monic

I recommend to do two things (through all holidays) :

  1. Move a little every day
  2. Follow some smart food advices

Check out these advices om how to survive the holidays with too much meat, gracy and sweets, maybe too much wine and  lack of moving.

  1. Snacks:

This is a smart rule to follow when you crave for snacks!!! Comine these – Fruit or veggies together with a protein = more tasty, regulates blood sugar and provide log-term energy. Some examples:

  • 1 TB peanut/almondbutter together with celery or cucumber.
  • 10-15 cashew nuts and some favorite berries.
  • 3 slices of ham over siquori salad/wrapped with arrugula
  • boildeg egg and salad
  • grilled squash and chicken

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  1. Drink some hot H2O 

I will have a mug of hot water in the morning before any other intakes. The hot water smoothens the bowels and fit well in winter. Smart because during our sleep at night we have had a natural fast, we are dehydrated which leads to lower  the metabolism that the body doesn’t burn fat so easily.

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Picture from www.foxnews.com

  1. Eat more meal – and fast in between

This is to prevent you from eating unhealthy foods when your blood sugar gets low. Add a few extra meals during the day but make sure you dont eat in-between meals. Let you stomach rest at least 3 hours.

  1. Choose one treat, not three 

There´s always some extra yummy sides to a holiday meal, like gravy, sauses, potatoes, even desserts, sweets and drinks and wine.  All of these foods makes your weight go up, make sure you pick one not three for the evening dinner. So if you decide to drink wine, skip the dessert and the gravy.

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5. Skip the social glass of wine while cooking

This is a true trap which even make you more addicted to alcohol also. When you are hungry your brain is begging for nutrition. The nutrition you give you body, and brain, is the food you teach yourself to crave for while hungry.  So be careful with what you eat when you are hungry and preparing the food.

  1. Move

The Holidays will be so much better. You don´t necessarily have to run for an hour or spend hours at the gym. But make a Christmas schedule  with your daily goals.

Move Your Body!

 

Clean and lean

Make healthy food choices

Working out can be this easy:

  1. 100 dype Squat
  2. Plank for 60-90 sec. increasing as you get stronger
  3. 100 situps – variations
  4. 50 step ups on a chair (25 each leg)
  5. 50 pushups on your knees
  6. 50 tricepsdips – bench, chair og steps

Move your body!

Just a week to Christmas, hopefully it will be a great week while you keep on planning your feelgood workout for the holidays!

Best wishes, Monica

16. December 2016 0 comment
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Spiritualityworkout

Spine Corrector

by Monica Øien 16. December 2016
written by Monica Øien

I met Ken Gilbert. He is an experienced pilatesinstructor, in fact second generation and his teacher was Ron Fletcher. He is one of the Pilates Anytime instructors  which might be the biggest online Pilates workout Centre. And – my great inspiration before I launched my own online centre  together with Rikke Schillinger. The recent years there have been many interpretations of workouts inspired by the Pilates Method. Something borrowed, something new,  and with lots of variations from the world of pilates. This is quite normal in the business of bodywork and hybrids occurs. With this in mind it´s especially great to meet teachers with such unique knowledge of pilates like the one Ken Gilbert has.

kenI feel humble and quit “young” in this world of Pilates and it gives me a real kick. There afre always new stuff to learn, explore and practice. New understandings of the body and mind connections. Sometimes I even have to close my eyes in order to deeply feel what I am actually doing!

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Ken Gilbert med sitt herlige smil, men sylskarpe blikk!

The last months I have joined Ken´s  “Spine Corrector” class. The class is not fancy, there is no cardio to it, but its amazing to use this apparatus. Because while sitting on the lip or in the crevice of the corrector we are able to stimulate spine movements that are supported, we learn through feed-back from surfaces of the corrector we than can learn how to accomplish movement of the spine when the corrector is not available.

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Fra venstre Leslie Leddo, Chris Brandeland, Ken Gilbert, Carole Thompson og meg

After the class Ken is doing a reminder. With the feet in a “turn-out” position we reach our hands into a “Namaste” towards the sky, then to the head, to the heart and down towards the legs. this is a beautiful reminder of being in the universe, in our minds, in our emotions and in our bodies. Just the way I think a Pilates class should be performed.

I hope you will enjoy our conversation under.

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Apparatet heter “Spine Corrector”

Tell me about your background and how you trained the Pilates method?

I began my Pilates learning and practice in 1994 when I realized that my physical “vocabulary” was limited to fitness activities that I had begun in 1987 through high-low impact, step, spin, etc. I longed for a deeper and better connection to my body/brain integration and I had returned to theatre where I was producing, directing and performing. I wanted a stronger and more expressive body through movement and emotion. I trained with several “traditional” Pilates teachers and found Ron Fletcher in 1996 who became my mentor of the work. In 2007 I made a major shift in my Pilates Teacher profile by leaving Santa Barbara Athletic Club (after 13 years of my training, teaching and installing the Pilates Program in Group Fitness) and departing from The Ron Fletcher Work Program. I went out on my own as EMBODYMENT . I have  been a Nia Teacher since 1999 and a Nia Trainer from 2005 – 2016. I integrate my body awareness and mindfulness into a way of teaching both programs that is unique.

How do you think pilates is changing – and what should we look for in order to find the best workouts?

There are many interpretations of Pilates. In my work with Ron Fletcher I learned to see the work through his eyes; seeking detail and expressivity of each movement. Through his guidance I learned a movement pattern then he would say: “Now, show it to me . . .” meaning that he was expecting the full breath (percussive breathing) with full extension and movement from the core into the extremities; nothing was ever unfinished.

What is in your opion the difference between a pilates teacher and an instructor?

  • I have a philosophy – there are three stages of being a teacher/educator:
    • Instructor instructs the student to do the movement: “This is what you do . . .”
    • Teacher teaches the student how to personalize the movement: “This is how you do what you are doing in the most efficient way . . .”
    • Educator educates the the student in how the movement will enhance their body and their life: “In this movement you become aware, conscious and mindful of your body in every moment.

What does it mean to live in a healthy spine, and is this accessable for everyone? 

Everybody is entitled to a healthy spine; one that is capable of stability and mobility in any moment. There are 5 Primary joint actions of the spine that must be maintained on a daily basis; the spine requires forward flexion, lateral flexion, extension, rotation and circumduction. With body awareness as the guide, anybody can activate the nervous system through the intervertebral articulation that is appropriate for their individual spine. Each of us will have special concerns that become our individual journey into a healthy nervous system (centralized through the spine).

Many people seem to live outside of ther body and more from the head, how can body awareness help to live more in And with yourself?

Living life without distraction is the healthy choice. Living in a body means that we give time to placing our attention on body awareness – physical sensations and emotional responses. Consciousness comes from placing our attention on  the mental (ideas and thoughts) and spirit (unique life force) realms. In order to live in the balance of body|mind|emotion|spirit we must become masters of where we place our attention. The body lives in the present moment. If we learn to keep our attention on our body’s experiences whilst spending time with our emotions, ideas, thoughts, and into our expanded energies, we will live with more connection to our systemic selves and with others in the world.

In what way does pilates (body contrology) becomes also meditation? 

This is an interesting question of what Pilates is and can become. Many people do not know that Joseph H. Pilates taught what he called “Body Contrology” – the study of body control; current culture calls the work “Pilates”. When we place our attention on the present moment whilst moving, when we move without the distractions of thinking about the movement or how we feel about what we are doing, when we breathe and move with purpose to the brain|body connection we are in a moving meditation.

You have designed a ”spine corrector class” – what kind of class is that?

Spine Corrector Class is a specialty class using the apparatus of the “Spine Corrector” – a small piece of furniture that is shaped like a coma or quotation mark. Sitting or laying on the arc, the lip or in the crevice of the corrector we are able to stimulate spine movements that are supported. My personal philosophy about working with the apparatus is simple; when we learn through feed-back from surfaces of the corrector we than can learn how to accomplish movement of the spine when the corrector is not available. The 55 minute class is intended to develop an individual’s ability to stabilize and mobilize the spine through the 5 Primary joint actions of which the healthy spine is capable.

How will the spine corecctor make us work deeper?

We work deeper when we feel supported (without collapsing); we are able to find more “lift” rather than compression of the vertebrae and the discs. Sitting on the lip we sense the Sitz Bones. Sitting on the arc we sense an upright spine in a familiar sitting position. Sitting in the crevice allows us to sense the lower back supported during flexion and extension of the spine.

We also use the pilates towel – what is the purpose?

The Red Towel comes from my study in The Ron Fletcher Work (now known as Fletcher Pilates). It is a tool used to define the sensibility of dynamic stabilization; by holding the towel taut the shoulder girdle is stabilized. When held loosely, the towel becomes a tool of expressivity (an extension of the arms) creating systemic movement through out the body.

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Sidefleksjon med håndkle

Some good workout virtous to keep in mind?

Stay focused at all times to move from isolation to integration. Take time to sense and feel the body’s movements. When something does not feel “right” slow down or stop and assess a more efficient range of motion or movement direction. The body is always telling the truth and movement is its language.

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If you want to learn more about Ken Gilbert you can check out his blog here:

http://www.embodyment.com

Follow Ken on Facebook:

Ken Gilbert EMBODYMENT

And soon you can workout with him at www.webtrening.no also!!!!

Best wishes,

Monica

Clothes by @casalltraining

16. December 2016 0 comment
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SpiritualityVideoworkout

Stress? Run off or Lead off?

by Monica Øien 14. December 2016
written by Monica Øien

How much do you stress about your own stress? And what do you think happens when you change your thoughts about stress? Recently I came over a film from Ted Talks, and it is really worth watching. Health psychologist Kelly McGonigal recommend us to put more effort in exploring experiences which gives us meaning.

Is it this easy? Focusing on how to avoid not focusing on stress, and rather accept it and approach good relaxing experiences, will this make you feel better? Is the secret actually in our mind?

I am often thinking about stress of something to avoid, something that should not be a part of my life. It seems quite impossible, I have changed my mindset to consider stress as a part of a chaotic lifestyle filled with sudden changes, updates, pressure maybe, even expectations from oneself and others. Its feels like its a physical and mental stress happening because life is too fast.  But this stress could actually be a power for us, and a place to learn from. Examining the stress could actually lead to a deeper understanding of ourselves and eventually contribute to life changes. Because if we accept stress as a part of our lives instead of repressing feelings, we might feel its getting less negative. Another form of stress is the happy-stress feeling, the stress that actually leeds you to do some major changes, following your heart and your dreams. The one that makes you dive into your emotional library and pay attention to whats going on. To be able to make a positive change in your life.

Accepting stress is balancing your life. Following Kelly McGonigal suggestions telling ourselves that this is my body helping me to understand and handle the stress. The stress hormone oxytocin is also the cuddling hormone. This hormone kicks in when we hug people (nice to know), physiologically the same way as when we feel stress. Kelly recommends us to pursue more emotional stimulating situations.

Well, the most incredible thing about our body is the stress response we have built in and which actually increase the resistance. This mehcanism is human contact, talking to people, socializing, cuddle.. In fact  by accepting stress and approaching people you, tell your body that this is something you can deal with. You are not alone.

In other words it is more meaningful to search for content because it is better for your health, than trying to escape from whatever makes you feel uncomfortable. Trust yourself that you can handle whatever comes out from that place.

This is a little excercises I use whenever stress and worries domintae me. Turn on some nice, relaxing music which triggers your senses. This is a favorite.

So – take a deep breath!!!I am sitting on a chair. Closing my eyes, lowering my shoulders, turning the palms of my hand forward. Thinking about my tailbone reaching the ground, the crown of my head reaching the sky. Lengthening. Chin in and creating a lengthening in my neck. Sitting silently focusing on my breath. Inhaling I am thinking about that beach waves washing my body in the front from toes to head. exhaling continuing to wash from the top of my head on the back towards the toes. Repeating this breath 5 to 10 times or until the songs is finished.

monica

 

I am hoping you can embrace you stress with a friendly care

Big hug Monica

14. December 2016 0 comment
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Videoworkout

Feelgood strength training for girls

by Monica Øien 13. December 2016
written by Monica Øien

Would you like to do some strength training? Well, I have to do it once in a while even though it´s not my favorite kind of workout. But it´s good for me. And this on stakes about 30 minutes and I promise you will feel the work.

Good luck, in fact you can do this class every other day if you wish!

The class I have done for  www.webtrening.no -tap the link if you want to do more home workout!

 

Big hug, Monica

13. December 2016 0 comment
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Spiritualityworkout

The muscle of the soul

by Monica Øien 9. December 2016
written by Monica Øien

Psoas Major, psoas minor and iliacus together makes iliopsoas which is our main hip flexor. Some people call the Psoas major the muscle off the soul because it connects you to the moment of here and now while experiencing a deeper releasing stretch. This blog is about stretching the psoas in order to reduce stress in our lives.

The muscle is placed close to your hipbone and it affects your flexibility, balance and the connection to your joints. The Psoas muscle helps us standing in an upright position, and its actually this muscle which kicks in when you are about to move (before the bigger muscles take over). When you experience pain here it can give you a pinch sensation or sometimes even like menstruation pains.

Its also possible to do “pranic healing” –  or energy healing at the psoas. You will feel better mentally because our bodies are connected to our mental life. This is where the psoas plays an important role, releasing tensions here will positively affect your mental, physical and emotional health. You will also release stress.

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Psoas er den eneste muskelen som har en forbindelse mellom ben og ryggrad

Anatomisk fungerer psoas major (iliopsoas) som et bindeledd til dyp hoftemuskel, og til torso og bena – noe som gjør at du kan stå oppreist og gå, sykle, løpe og bevege deg. Det er med andre ord en muskel som brukes absolutt hele tiden og derfor setter det seg mye stress her som kan være gunstig for helsen din å få strukket ut.

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Bruk bøker eller en yogablokk for å komme dypere i strekken, du vil uten tvil kjenne hvor det trengs mest. Bli der og pust

Pusten

Når du blir i en psoas strekk så forsøk å ikke fokusere pusten til smertene men heller til de stedene i kroppen det føles behagelig. Vi vil ikke fokusere pusten vår til smerten.

En pusteøvelse

Start ved å puste sakte inn på 6 tellinger, så blir du der og holder pusten på 3 tellinger før du igjen på en utpust teller til 6, bli igjen og hold pusten i 3 tellinger. Dette er en runde. <repeter gjerne 5-6 runder mens du strekker.

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Ved å sette et element mellom knærne og presse lett flytter du strekken litt innover. Føl deg frem

 

Smerter i nakken

Har du smerter i nakken kan det faktisk også hjelpe å tøye psoas major muskelen. Det kan hende det kniver litt i korsryggen så lirk deg forsiktig oppå blokken. Jeg starter med to bøyde ben og så fører jeg det ene benet strakt ut og slipper det forsiktig ned i bakken. Det sitter så mye følelser i hoftene og derfor kan det i starten kjennes ganske sterkt, men om du gir deg selv til og blir i pusten din vil du etterhvert kjenne en mental frigjøring. Mye av det mentale stresset, fysikk og livsstilsvaner setter seg i hoftene og det er først når du begynner å strekke at du kjenner hvor stramt og ømt det egentlig er.

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Du kan selv velge hvor høyt du vil heve hoftene. Kanskje er en bok nok for deg?

Spesielt nå i julen der vi stresser litt mer enn det normale, der vi kaver for å finne gaver for å tilfredsstille mange mennesker rundt oss kan det være særdeles godt med en psoasstrekk. Jeg anbefaler deg å velge noen av disse øvelsene men forsøke å ligge opp mot 20 minutter sammenlagt i strekken din. Slik at du merker at ditt kroppslige, følelsesmessig og mentale julestress slipper tak. Dette er godt for hele deg – og faktisk også for de rundt deg fordi du blir litt mer rolig og fornøyd. Sett gjerne på litt musikk som snakker til sjelen din.

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Du kjenner kroppen din best og du vet hva som trenges når du er i strekken din

Lurt tips

Om du ikke føler for å strekke kan du gå litt baklengs. Det er faktisk også god medisin for psoas major stress.

 

God klem fra Monica

9. December 2016 0 comment
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age managementworkout

hjemmetrening i sommerferien

by Monica Øien 14. June 2016
written by Monica Øien

Tren hjemme!!

Er du en av mange som sliter med å gjennomføre treningen din, enten fordi du ikke har barnevakt, du mangler overskudd, treningssentrene ligger for langt unna, eller kanskje fordi du synes det er for dyrt? Vel du er ikke alene. Det å lage treningsrutiner, mobilisere lyst og både gjennomføre og forplikte seg til trening er ikke enkelt. Vi trenger en god grunn, for eksempel å bli sterkere, slankere, bygge holdningen, bli mer fokusert, få en sunnere rygg og sjel. Når alt dette er på plass trenger vi et treningsopplegg og utstyr. Mye skal være på plass. Flere kontakter meg med spørsmål på hva som skal til for å få til treningen fordi de innser at tiden ikke strekker til etter lange arbeidsdager, middagslaging, kjøring og sosialisering med familie og venner. Løsningen kan da være å skape et treningsunivers hjemme og spare både tid og penger.

 

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Marit trener med vesle Isabel på 6 mnd på gulvet

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Hege trener i helgene og etter jobb

 

Det er derfor jeg for endel år siden bestemte meg for å bygge opp et hjemmetreningskonsept med min partner og master pilatesinstruktør Rikke Schillinger.

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Min partner Rikke og jeg

 

Jeg trengte det i min egen hverdag, og DVD industrien var på hell, det var dessuten mye enklere å bare klikke på en smart telefon eller ipad for å kunne trene. Og mange av dere har lært meg litt å kjenne og vet at jeg ønsker å trene litt hver dag. Det lar seg ikke kombinere å fly til sentre med stor familie, småbarn og full jobb. Så løsningen også for meg ble online. Her finner også jeg mange fantastiske inspirasjonskilder og lærer av egne treningskollegaer. Når kvelden kommer og barn er i seng hender det titt og ofte at jeg surfer meg igjennom webtrening og finner gode og korte og effektive klasser som jeg selv trener etter.

Unikt tilbud i juni

For at du skal forstå hvor genialt dette er må du bare prøve det selv. Derfor har vi nå lagt ut tre gratisfilmer som ligger på forsiden, i tillegg kjører vi et supertilbud i juni der du kan melde seg inn gratis, uten bindingstid. Hehe – det er ganske mange av mine venner som har fått abbonement i bursdagsgaver….

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Invester i et lite hjemmetreningskit

 

5 ting å huske på

1. Finn ditt treningssted: dette kan være i gangen foran et speil, på badet, ved sengen, altså et sted du kan være i fred, og som er stort nok til at du kan både ligge langstrak, stå på alle fire og i beste fall hoppe litt.( I sommerhalvåret er det perfekt å trene utendørs i en park, hage el.l.)

2. Ta på deg treningstøy: det trenger ikke å være fancy og dyrt, men viktig uansett om du trener 5 eller 30 minutter for å tre inn i et treningsmodus, dette er din tid og du skal trene!

3. Ha et treningsopplegg: Her er det mange veier. Du kan melde deg på et onlinetreningssenter der du med letthet kan følge klasser som allerede er programmerte, leie en PT en time som lager program for deg.

4. Bestem tid: Velg ut et passende tidspunkt og prøv å gjøre treningen på samme tid hver gang, målet er 3-5 ganger i uken. Resultatene blir bedre dersom du trener oftere og heller gjør kortere økter.

5. Forplikt deg: Sett deg et helt konkret mål, enten på antall dager for eksempel 100 dager, eller 3 måneder, eller 6 uker der du gjennomfører et opplegg. Dette skal du avslutte før du begynner på et nytt. Kryss gjerne av i en kalender for hver gjennomførte økt. Forplikt deg til deg selv og din helse. Dine resultater kommer deretter.

Nå er det snart sommerferie og vi får mailer fra folk som samles for å trene sammen og Mac-en, på stranden eller i hagen. Her har jeg samlet en gjeng i ferien for vår daglige morgenøkt. Alle bidrar og venninne Line hjelper meg litt i hunden.

 

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Her er vi samlet en venninnegjeng for å trene i ferien

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Mikkel har lekt ved siden av meg siden han var baby – trening og lek

 

Kvalitet er et nøkkelord i hvilken som helst trening, og det er viktig at du er trygg på det du får og de som underviser deg. Du kan faktisk “trene” 2 timer uten egentlig å ha gjort noe kvalitetsmessig bra, tilsvarende kan du trene fokusert og økonomisk i 30 minutter og gjort mye. Det handler om å trene intelligent slik at du gjør øvelsene riktig.

Mange av klassene våre på webtrening.no er korte og intensive. Det gjør det enkelt å skvise inn en liten økt på morgenen før frokost, mens barna ser TV, på kontoret, med familien og ikke minst i ferien via smart telefonene din eller PC-en. Det er kontinuitet i treningen som gir resultater, så ikke tro at ferie er ferie fra kroppslig bevegelse. La bevegelse være endel av din hverdag!!

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Test ut en måned gratis!

 

WorkGood, FocusGood & FeelGood

Monica

 

14. June 2016 0 comment
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