Category:

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

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

Spirituality workout

Vanity Fair at SoMe

by Monica Øien 11. February 2017

written by Monica Øien

There are many, myself included, who uses SoMe in order to spread a message, engage or even work with charities. I am really trying to be mindful about my posts not only beeing about only me, but rather about a subject or a cause. Obviously out of my business point of view I am here to sell something, after all I am a jewelry designer and a studio owner. But still, my wish is to be an inspirator and teacher, sometimes it works out well, other times I feel naked and responsive to whatever kind of critic they might arise. Welcome to the world of social media. I need to deal with it.

yoga mon The fitness/yoga/pilates/body has become a huge industry and we post pictures from beaches and mountaintops, yes we sell ourselves. Which reminds me to do some selfreflectional work and ask myself: How do I lead people? What am I leading with? What are my wishes? More followers? Or simply share from my own experience and wisdom? Perhaps something I learned lately? Is there some kind of surrender to it?

It´s a dualistic answer to this cause I want to do my job and share stories about bodywork, food and meditation.

I want to share from my heart and not from an ego place only expecting likes on the posts. The way I do this is that I spend some time reflecting about what to express and share, then I post it, and then I try to forget about out for the rest of the day.

I notice that the posts which are least ego driven tends to get more attention.

Instagram “fitness” is not about having a body, cause we all have a body. Its more about doing amazing things which inspire us to be present, curious and grateful. Without judging, without discriminating.

This is not my first yoga challenge to attend on instagram. But when these 3 girls Ingrid Loe Holand, Johanne Karbøl and Kari-Anne Bains from Global Yoga Trondheim contacted me and asked me to be a presenter and sponsor I responded positively on their cause. The theme is discrimination and the tool to get in touch with our ethical compass is using yin yoga poses.

How effective do you consider a Yoga challenge on instagram to be ?

We are able to share our message about social and human values through the challenge. The organisations get an extra attention and recognition for their work. And we can collect money which help them continue the great work they do. We are trying to reach out to many people in order to share as many posts as possible.

Global Yoga Trondheim connected with so many people on the instagram. We are also co-working with some famous people which helps us to spread the word.

For whom is this challenge?

Its for all to participate. Our goal is to be low key and easy to access. We want to include as many participants as possible. We focus on using yin yoga poses because we all need more balance in life inspiring to reflect upon nniversal life principles as acceptance, confidence, patience, no-juding attitude.

What is the ambition?

We want to rise awareness about discrimination, but also what discrimination is not. We are donating money to an organisation ” Skeiv Ungdom” (queer youth). We believe that all people are of equal worth. No matter.

What is discrimination?

Well, the opposite of discrimination is generosity, tolerance, kindness, acceptance, compassion, self-worth, equality, love to yourself and others. to be yourself. To have the space to be yourself, to have the courage.

If you want to read about earlier yoga challenges from Global Yoga Trondheim you can click here:

vær et medmenneske

How can yoga contribute to more peace and love in the world?

In yoga you work with yourself to find inner peace and the source to vitality. We would define this to be happiness or bliss. We all do have an ethical compass and yoga with all the elementary principles can help you find this instrument.

Why yin poses?

Yin yoga is for everybody. No pressure, expectations and not even yoga skills are needed. Its all about confidence, acceptance and patience. The poses are easy to do and follow.

Best wishes Monica

If you want to join this challenge, please follow these girls and @globalyoga.trondheim on instagram, they will guide you on a daily basis, all you have to do is share a photo using the tag #whydiscriminatewheyoucanyoga :

@karrings

@sunshine_yogini

@johanne.k

My clothes are from Casall Norge @casalltraining

11. February 2017 0 comment

Spirituality Video workout

Intuitive Bodywork

by Monica Øien 4. February 2017

written by Monica Øien

One of the first studios I visited here on the West Coast was at Chanda Fetters Core Sport. I was thrilled to find a studio who actually seemed a bit like my own back in Oslo. Not because I am longing home, but because I truly find this way of working out the best, for body, health and mood! Chanda is an experienced girl, pilates studio owner and instructor. As a former professional Ballet Dancer she knows how to choreograph classes with great tune, rhythm and challenge. She has been in fitness since 1991 and opened Core Sport in 2007.

I have tested all her classes, reformer, mathwork, Barre and Trx. I really enjoyed it all.

What can we expect at core sport?

Highly trained staff, creative workouts, great quality of instruction, a welcoming environment. We strive to offer everything you need in one space – Functional Fitness / Cardio / Strength & Flexibility

Why do you think TRX is such an effective tool to a stronger body?

Due to the leverage the ropes allow you. You can move in all planes of motion while adding additional equipment to encourage options for more or less challenge. In this program, it’s really hard to cheat so you tend to get more bang for your buck!

How do you build up the sequences?

I typically use a layering method. This allows for a longer set, modifications/challenges to be added in along the way. The result, you end up with more reps and ones that are most affective to your body and needs.

Where do you think the fitness trend is heading this year?

Hard to say, it seems to change so rapidly. I see a big gap between big box gyms and boutique studios. There definitely seems to be greater gains in a smaller environment, so the boutique studios are sure to stay! I see more sports focused programs being popular so will be interesting to see how equipment manufacturers follow!

What is a perfect workout week for you (maintain, health, energy)?

Since I train at my own studio my week consists of – 3/4 Cardio (Spins), 2 Reformer, 1 Circuit (for heavier weight and fast twitch conditioning), 1 Barre and 1 TRX. My body seems to never fully acclimate to one therefore giving me optimal results!

What are your workout values?

Train SMARTER not HARDER

So Chanda did a sequence with the TRX together with me which we actually filmed and YOU can practice at home, here you GO! Enjoy, I just love it!!

https://www.youtube.com/watch?v=SyRH3x1VRGs

Best wishes,

Monica

4. February 2017 0 comment

Spirituality workout

10 tips to become more optimistic

by Monica Øien 23. January 2017

written by Monica Øien

This is a blog about two things, some Bodysculpting excercises and also reflections about optimism. About seeing possibilities. Even when its poring down. I am intuitively ready for any kind of weather. I want to join and play and explore. I was born like this. Still as a role model for your kids its also about taking an active choice. Do you see the possibilities?

Rainy days are also days

I found great inspiration in Dr Martin E Seligman´s ABCDE: Learned Optimism: How to Change your Mind and your Life. You can order the book at Amazon if you wish to lean more.

What type are you? Are you one usually answers NO, and see challenges, uphills and negativity when you are about to solve a problem?

Optimisme is a competence which can affect your whole life, your relationship to yourself, your loved ones, your work and even your health. Can you imagine how good it feels when you approach a challenge with positivity and wonder instead of saying NO. In most cases we are not sad because we tried.

Yesterday the sun was shining and it was really a flipflop beach day. I coreographed new Bodysculpting classes on the beach. It was a great feeling spending retime like this.

I will share a few excersises -low-impact and toning, challenging your fleksibility and endurance. Further down under all these pics I am sharing 10 strategies to practice to become more optimistic.

1: Bridge Butt Dip, 20 reps.Feel free to stretch your right leg when lifting!

2: Sideplank Leg Kick – 20 reps – foot to 90 gr lift and lower:

Well, I didn´t complete the class but the day after I did add a cardio sequence. It was pooring down( 40 mm). I wore an extra wool scarf and sweater, but I had so much fun in the rain.

3: Diagonale lunges with arm swing, 30-45 sec

4: Plankjump, alternating each leg and make a little jump from the ground-30-45 sec.

Obviously not all days are like this where I see all the possibilities. But I did make an active choice to work on 6 thing to become more innovative:

open to new thoughts and ideas
see possibilities
dare
encourage others to dare
be adventurous
think I will succeed

What characterizes an optimist?

He/she is seeing solutions, not to strict about beeing perfect, one step at the time. Visualizing the success and thinking about a positive outcome. Like some athletes. Michael Jordan once said he would never start a game without having visualized it first.

Where does our optimisme come from?

Er den lært eller er den medfødt? For noen er den en medfødt gave, for andre er det en holdning man kan innta, lære, ta eierskap i og praktisere. Her deler jeg noen strategier fra Dr Martin E Seligman´s bok som du kan øve på om du ønsker mer optimisme i din hverdag:

Surround yourself with positive people and stay away from the complainers.
Cultivate your own strength and focus on what you do good instead of your weakness.
Work on your self-development and og spirituality – through words and experiences and gratitude.
Ignore the things you cannot change and focus more on what goes on inside of yourself
See things from a new point of view for ex where something seems negative look for the positive
Adjust your language when you answer YES BUT, you could say YES AND ..
Move the focus from yourself and inspiring people and projects
Expect succes from your colleagues and encourage them
Be spontanous and open to do some fun things getting out of your comfort- zone
Think about the health advantages – statistics claim that optimistic people have better health and immunity

In other words its pretty cool to train yourself to have a more YES and CAN MAKE IT – attitude in life. I am quoting Winston Churchill:

A pessimist sees the difficulty in every opportunity, an optimist sees the opportunity in every difficulty.

Here are also 3 good exercises for better life balance:

Øvelser for bedre selvfølelse

See the opportunities,

Best, Monica

Source: Dr Martin E Seligman´s ABCDE: Learned Optimism: How to Change your Mind and your Life.

Clothes on the sunny day pics Casall @casalltraining

23. January 2017 0 comment

Spirituality Video workout

chakral cleansing before workout

by Monica Øien 22. January 2017

written by Monica Øien

After 1/2 year of working with Lani Reagan where she is teaching me how to understand the Chakras and incorporate them into my work- It`s time to get more practical and even include you in the world of spirituality. It is helping me find deeper peace and more fulfillment while living a very busy life. I know you are all so busy so our videos are short and designed for easy practice. Heres to creating more harmony and greater connection with ourselves, our families our communities and with the world.

What is the purpose of this sequence, Lani?

All parts of the body need access to clean prana-chi, not just the areas where the main chakras reside. Energy veins called meridians run throughout the body, including the joints and the delicate areas like the eyes, sinus passages and the brain. This sequence helps to dislodge congested energy that slows down the flow of prana which decreases the body’s natural regenerative powers. Removing this energy creates space for more life force to revivify and revitalize these areas.

How often should one practice this cleansing?

This can be practiced daily as a means to get the overall energy flowing through your body. While it’s recommended to do before a workout or a meditation session, it’s also great for a little mid-day booster along with your favorite dance song. I have also used this to quell light headaches, as headaches can simply be a little too much congested prana around the head and solar plexus.

What would you say to people who cannot feel any energy, does it still work and how?

Most of us are not that aware of gravity or other unseen natural forces. Much like our cell phones we cannot detect the forces behind the material form, but it doesn’t keep us from using the technology to benefit from it. So too, even if one cannot feel any energy, using the practice can render results if one pays attention. Practice awareness and intelligent evaluation when doing the exercises. Since I already have case after case of these principles working, I can say, even if you cannot sense it, using the techniques has already helped many people, including myself. So practice and experiment for fun and keep it light. As well, stay open and receptive.

If you would like to learn more about Lani Reagan check here:

http://www.dynamichealingtherapies.com

Follow this easy to do routine preparing you for the best workout:

Hope you found this meaningful to do before any workout, pilates, yoga or body training,

Best wishes Monica

22. January 2017 0 comment

Newer Posts

Older Posts