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Do one thing now and be more successful

Stop using "then", "later" or "when everything calms down" when health comes up. Find your motivation and prioritize to do good things regardless if it is about physical activity, food or becoming friendlier towards yourself and others.Per Table of content- Stop procrastinating changes and start now!- Help on the road - It is about prioritization and figure out your motivation- Prioritization - Motivation - Hur tänker du nu, vad funkar för dig? Kommentera gärna nedan! Stop procrastinating changes and start now! In the article Do the change now! I share one thing now, just select one small thing and do it. Find your thing, I am sure du have some of them somewhere in memory, and do it immediately. Life-changing changes can be made step by step because otherwise they have an ability to run out into the sand, the same goes with unrealistic or at least tough goals such as loosing extreme figures in weight in a short time, getting that six pack within a few months or just eating a vegetarian diet. Help on the road - It is about prioritization and figure out your motivation Prioritization The easiest way to prioritize is by taking your list of things you want to change for your health and thinking about three things: - How important is this to me? The more important something feels, the greater the chance that it will happen. Then, of course, the situation can arise where several things become equally important, and then you simply have to change your attitude so that it becomes one thing that is most important. - Can I get it into my everyday life? If you get it into your everyday life, it means that "disruptions" to other things in life will be fewer and then it will be easier for a possible family to support you in what you do with. - Do I get support from the family? You who receive support, no matter what it does, increase your chances of actually achieving the goals. Motivation If you are going to do something right now, I think you will need to feel motivated, so here are two questions you can ask yourself to find your motivation: - Think about what awakens your inner drive, what is it that makes you a little focused and even happy when you think about doing it? If you find a driving force, you will find perseverance to go all the way, if you are a little happy in the meantime, it can be a motivation in itself. - What are you interested in doing. what can you control and what are your needs? If you deepen an interest, where you control yourself, while at the same time covering some of your needs, you may have found something that motivates you. We are different as people and the above questions are general so you may need to ask completely different questions to find your motivation. - Fundera på vad som väcker din inre drivkraft, vad är det som gör dig lite fokuserad och till och med lycklig när du tänker på att göra det? Hittar du en drivkraft så hittar du uthållighet för att gå hela vägen, är du lite lycklig under tiden så kan det bli en motivation i sig. - Vad är du intresserad av att göra. vad kan du styra över och vad är dina behov? Om du fördjupar ett intresse, där du styr över dig själv, samtidigt det täcker något av dina behov så kan du ha hittat något som motiverar dig. Vi är olika som människor och ovanstående frågor är generella så du kan behöva ställa helt andra frågor för att hitta din motivation. Hur tänker du nu, vad funkar för dig? Kommentera gärna nedan! Read the full article

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International Day of Sport for Development and Peace | United Nations

Continue sporting together with others, it is important for health and peace! Read the full article

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Top 3 strength sports for sustainable health

I am obviously biased here since my favourite sports in strength and resistance training, so give me your top 3 so I get a nuanced blog! Per, Strength stairs Table of contents- 1. Powerlifting - 2. Kettlebells - 3. Olympic lifting - Want to know more? 1. Powerlifting This sport strengthens bacially the entire body with a big focus on legs, back, core and chest. 2. Kettlebells You can perform this sport with one or two hands in different movements that develops strength, balance, endurance and timing. 3. Olympic lifting This sport develops a strong and explosive body with well working timing and balance Want to know more? Contact me on per@styrketrappan.se to book a session and walkthrough the sports above, theoretically and/or practically. Preferably on a gym for the best experience. Read the full article

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Take responsibility for yourself

This is a followup post for Mind your own business and take care of yourself, twisting things around and discuss responsibility. Whose responsibility is it that you get a sustainable health, if you are well and of age? It is your responsibility and no one else. Others' can motivate and support perhaps and you see that you do whatever needed. I think that many people, including me from time to time through life, has deemed someone else as responsible for ones well being or fitness status. Sometimes, implicitly, we comment about the responsibility being someones not being oneself.

Common reasons for others all of a sudden being responsible

Here is a fraction of what I heard. I may have thought or said similar things myself - "The trainer was no good so it became a bad workout and I stopped attending these workout sessions" - "My parents never encouraged physical activity so that's why I still feel this unmotivated" - "My friend did not want to go out for a walk, so I also stayed at home" - "You can not hold back on food or exercise more than usual because then it will be a damn nagging at work" - "My wife ate ice cream so I also had to do it". If you recognize these, or have more examples on where responsibility is pushed to others? Send us those as a comment on this post or through the page Contact us so we can discuss them further and tactics and strategies to handle them

Taking responsibility is an important start to reach sustainable health

For a successful journey to sustainable health, we should remind ourselves from time to time that we take responsibility for. The expression "Every is the architect of his own fortune" is something I think of every now and then, I say it to others as I think it is such a powerful expression in its meaning. We decide for ourselves and we also take responsibility for reaching where we want. Of course, there is obstacles of various kinds that slows down the progress, but in ourselves we decide according to the conditions that exist. Remember to keep taking responsibility for yourself and to do the work for sustainable health. We all need the support, support and peppery from our surroundings to be truly successful ourselves and together. Remember that even small wins are successful. A new and healthy habit in exercise such as taking an extra detour after work to move a bit more, adding an extra vegetable to the plate to improve your nutrition, take a short rest and just land after work every day as a recovery is successful.

Be the change

You change yourself and take responsibility and consequences for that, it is that simple. Så decide and be the change.

Summary

- Think, every now and then, that you are the architect of your own fortune. - The only responsibility we have towards others is to support and be peppery - You will be more successful when you take responsibility of yourself!

Do you need support and peppery?

Feel free to contact me on Contact us Read the full article

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Have a cold? Here is some tips for your recovery

Having a cold is boring and a possibility to slow down.Per Table of contents- Avoiding a cold? - Handle a cold!- What is your best tips to handle a cold? Avoiding a cold? Well, science seem to agree on that you cannot avoid it entirely or cure it with anything else than our immune system och . Handle a cold! My top five to ease a cold and its symptoms is - Live a sound lifestyle! Se to that you have a balance with physical activity of your choice, food according to a plate model, recovery after exercising and working and last and not least get your sleep! - Drink much, warm or cold after your preference! I helps the mucous membranes to keep clean and you will need to replace what you sweat. - Take everything a bit slower than usual! Help your body with its handling of the virus. - Use medical if needed! Fever sometimes need some help to be pushed down with some painkillers, depending on how impacted you are. - Accept the time it takes to recover from a cold. There are good tips on and . What is your best tips to handle a cold? Comment further down and share your wisdom! Read the full article

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Find your starting point

First period of 2022 changes is about finding your current status, your goals and what you see in front of you when the year has passed. Something to have a direction.Per Table of contents- Take a deep breath and decide! - Sustainable health!- It is a continuous process - Let's go, for sustainable health! - Improved performance!- Planned on several levels for continuous development - Let's go, for improved performance! - Read more - Contact me if need be Take a deep breath and decide! We soft start after the major holidays, so take a deep breath and decide it is time. You will receive support in the form of principles, happy shouts and achievable health benefits during the year. You who want a more sustainable health can continue reading and if you want to improve performance you can jump to the Improved performance section! Sustainable health! An apple a day keep the doctor away they say. To me the apple symbolize health and a tasty pie at special occasions. It is a continuous process A lifestyle change is always a moving target, we are human and we need to adapt and as the days go by as the conditions around us change, our private goals change from time to time. Whether it is about health or an achievement that needs to find a challenging enough level to develop without breaking down. Then it is always you who decides what is challenging, regardless of whether it is about walking a lap around the block or stopping eating sweets on Mondays or sprinting a mile in 40 minutes or taking 100kg in bench-press. Here are the steps you will go through before we get started, the equipment you need is pen and paper (read up on reasons why in Write a diary on paper for improved result ). Time needed: 365 days. To implement a change, it is good to prepare yourself mentally, because it is you who must decide and live the life you want to live. Stop and write down what works This step is about describing when you are successful in different ways. your strengths and your periods when you handled things in a really great way.So, reflect and write down past successes, your strengths and periods when you have handled things excellently.Time to brag a little, you could say, put yourself in the spotlight and describe when you have ended up in a positive flow!Reference Discover in AI and Flow Theory. Travel into the future and answer two questions This step is about you producing your dream or ideal self without limitations and where everything went as you wished.So, travel a year ahead and answer the questions "How do I feel?" and "What do I look like?" where you freely write answers down on a piece of paper.Reference Dream in AI andWish & Outcome in WOOP Get concrete This step is about developing what you need to do during the year to reach your ideal self as you described in the previous step.This is where you will get principles and SMART goals from me every period to create gradual health victories during the year and then you should think big about what you are willing to do, what interests you have that you want to develop and immerse yourself in.So, answer the questions "What time can I create for myself every day, week and month?", "What interest in sustainable health do I want to develop and immerse myself in?"Reference Design in AI and Obstacle in WOOP Prepare for setbacks This step is about being honest with yourself and realizing that sometimes things go wrong, that is what makes us human, and then it can be good that you are prepared with solutions.So, answer the question "What is holding me back from reaching my ideal self, what obstacles are there?" and for every obstacle you write (if you have several obstacles that could arise) I want you to write down an "if-then-plan" with an action you can take or a thought you can think of to overcome the obstacle.Reference Obstacle & Plan in WOOP Implementation in a good way A change must be implemented and embedded in your daily life, you create routines and habits over time and in this way you will have a more sustainable health.This part is to start soon, keep an eye out on BlogReference Deliver/Destiny in AI Let's go, for sustainable health! You should have found at least one direction to make your health more sustainable, during the year you will get principles and we create goals of various kinds to take steps along the way. If you need more support in this is the trip, you can contact me via Contact with your questions. Improved performance! Prize podium is my chosen symbol for competition and achievement,regardless of who or how many take part in the battle for first place.Here you compete against yourself. Planned on several levels for continuous development For improved performance, I assume that you train actively today. You will have to plan training, nutrition, recovery and sleep, carry out tests and of course you will have moments completely without performance requirements where you just do something completely different pleasurable. Here are the questions you will need to answer before we get started, and just like for the Sustainable Health track, you will also be able to use paper and pencil for these questions. What are your goals? Regardless of whether it is a specific exercise or a sport you want to perform in, there are three levels of measurable goals, you could sayProcess goals - Focuses on the specific tasks (eg technology, execution, such as taking focus on taking direction out of a control). These are often linked to behaviors that are desirable for better performancePerformance goals - Focuses on one's own performance (for example, a better mileage time or increased proportion of nailed controls). You reach a specific level, may be that you reach a height, height, weight, time.Result goals - Focuses on results in comparison with others (for example, winning a medal). The last level, when you compete with others and reach a result or place in a competition-like context.So, think a little about what it is you want to achieve in, your goal, and what level of goal you intend to achieve. It is perfectly possible to mix goals within different levels.Qualitative and subjective goals can be as valuable as quantitative, objective and measurable goals What are your needs? Your needs need to be balanced against the goals you have for sustainable health, to avoid injuries, lost results and lost motivation to continue.An excellent example is that you may have a goal to achieve a challenging result and that in itself can mean a larger dose of training as the recovery you have time for, which in itself can increase the risk of injury problems.Another example where there is a contradiction between goals and needs is if you have a high-level goal and you need knowledge. support. equipment or environment that is remote to meet for various reasons.So, think about your needs in relation to the goals so that the conditions exist for you to achieve the goals at the same time if you maintain sustainable health. The most common is that you need to recover in relation to your activity, eat healthy to give the body the nutrition, energy and building blocks you need during your year and of course there is proper sleep.Needs can be physical, psychological, social to achieve health according to the WHO, some researchers also look at cultural and spiritual as part of our health. What are you doing today? Here comes an important prerequisite for performing better. To have something to start from.So, write down what you are training today in the groups strength, mobility, coordination, endurance, speed.What you use for tests and analyzes to keep track of the development curve is good to write down.Finish by writing down what you have for recovery routines mentally and physically, what sleep habits you have and of course what you eat if it is a specific diet and a certain amount.For you already diary, it is enough to have as a starting point. Are you being realistic? An important question to answer, some results are relatively easy to achieve and so it should be, while the purpose is higher than that to achieve an achievement over time.It takes time to build new or different routines and habits, ranging from a couple of weeks up to a year or two. A eating habit can be relatively easy to change while a habit of lifting really heavy, running faster and longer or jumping higher can take a long time.Is the opportunity in your everyday lifeSo, write down what support, knowledge and time you have to implement what is needed to achieve your goals.Patience is an important ability to make your training sustainable, just as important as carrying out your training with others. Do you think this is going to be fun? Just as it is important to have goals and challenges, part of a change should be to find desire and have fun on the journey.So, write down something about what will be fun and enjoyable with your journey to improved performance.Seeing a positive meaning is important to keep the motivation and mood up, it can give a different perspective in the event of adversity. Let's go, for improved performance! You will get principles and a periodization to fill with content based on your answers, where the purpose will be to challenge and develop you while there will be a natural brake in the program for you to stay whole and healthy, I hope. It is good to celebrate even the smallest successes, or for that matter be happy that the trend remains with stable results, so we will also look at some of it to keep you motivated. Read more If you want to immerse yourself in the different areas you will go through during the year, you have some theme pages - Physical and mental exercise - Healthier nutrition - Positive psychology and appreciative inquiry - Passive and active recovery - Good and enough sleep You also have some calculators on The lab that can be helpful. Contact me if need be If you need support in this is the trip, you can contact me via Contact us with your questions to discuss the changes. Read the full article

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Housekeeping for a cleaner home and stronger core

You can get stronger with everyday exercise, if that is what there is room for in your life. Why not clean up to beat two flies in one blow with a cleaner home and a stronger core as a result? You will get more parts of your body trained as a bonus.Per Table of contents- Core stability important for performance and health - Vacuum in a heavier way - Wet swabbing for rotational muscles - Bonus, shake those carpets - Summary Core stability important for performance and health The core, the barrel that is limited by the abdominal muscles on the front and by the back muscles on the back with the pelvic floor as a base, is the center of the body, you could say. The muscles around the torso have several functions but are especially important for us to maintain a good posture and to relieve the back and pelvis during movements where you have legs and / or arms in strenuous positions (bench press, deadlift, squats, shocks and jerks are good examples from the gym and lifting the kids or things are good examples from life) Vacuum in a heavier way What I mean by the right way to make it a little harder than it is meant for you to train the sex pack, the legs, some balance and your general posture. Now all vacuum cleaner manufacturers want you to work as ergonomically as possible, so here you can use the equipment in a different way than intended to get a good strength training. Here are some examples of what to do: - Vacuum carpets by pushing the shaft forward with the left and right hand, respectively, in order to train the arms, a little chest and stabilizing muscles in the torso (which then holds up so that the upper body stays as still as possible) - Vacuum under furniture by squatting to exercise the legs, mobility in the hip and upper body and general endurance and strength in the core. - Vacuum on things by stretching as far as you can, standing on your toes to reach, then you train your feet, calves and balance. Wet swabbing for rotational muscles A strong core means that you are strong in different planes, you should be strong forwards / backwards, side / side and when the upper body rotates clockwise and counterclockwise. If you soak the floors, it is an excellent activation of muscles that rotate the upper body. Here are some ideas what you can do: - Hopefully you have a bucket that you can dip the swab in, and a grid to turn out of the water, then train your forearms properly by emptying the swab of water at regular intervals. - Water in the mop creates a little weight and a good friction against the floor for extra resistance so then you can pull the mop from side to side while you go backwards and thus train the side muscles in the abdomen actively and the other core muscles get an isometric (still under tension ) feature. - If you have some music in the background, if you think that the hip is still and only the upper body can move in one of your most personal dances, you will be really tired in the whole core after a while. Bonus, shake those carpets Of course you should have another bonus for a stronger body. Adapt this exercise to how big. heavy and above all fragile mat you choose to train with. Also keep in mind that a rug can be an excellent whip that can give you or someone else a real bang. I believe and hope that you have shaken a rug, otherwise a very simple instruction is to take a proper shoulder-width grip on the mat, upper or forearm grip, you decide. and then shake the mat in long movements in front of you where you, like a skier who stakes, get the power from the hip and stomach out into the arms and through the mat. Every little grain of dust, hair or leftover food should come out of the mat, you can have as a goal and you will be able to train with your whole body here. Test this with a small carpet first. Summary Cleaning is good for physical health and a clean home strengthens the mental health. Clean a bit more active and be creative with how you can make it a bit more challenging. If you have some energy left after your cleaning session, go to some stairs and walk up it to get some pulse. If you need more ideas for your exercise at home, contact me at per@styrketrappan.se or leave a comment below. Finish your session with some love to your flowers (if you have that) and your health could improve even more Read the full article

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Change December 2021

In many ways a repetition of the previous nutrition challenge from the month of September because that's what it's all about, repetition of a behavior until it has become a habit!strength stairs Table of contents- This is what we want for you to takeaway after this month - Quick questions and answers to get started - More details about this change- What do you need to do? - Put your senses to work and keep it simple!- Scent and smell, let your nose work - Vision, give the eyes something to feast on - Taste, remember balance - Exercise the brain - Be social - The plate model - Purpose - Create routines för sustainable habits - Target group - Inspiration - Summary This is what we want for you to takeaway after this month - Ideas on how you can eat more nutritious and more tasty for several senses without putting extra efforts into this. - You can identify and work with your strengths. - One or more improved habits. - A more alert body and soul, by getting more color, taste and aroma into your kitchen. Quick questions and answers to get started What? Once a day, think about the followingAroma- cook a meal that you think smell wellVision - Eat a rainbow, try to find some new colors to put on your plate. Taste - Use your spices and herbs, and think about the entire meal, to make it as tasty as you can.Brain - Exercise in finding positive meaning, aim for one event.Social - Cook together with others and pepper each other.The plate model - your smart goal is to fill half the plate with vegetables you like for breakfast, lunch and dinner every day during the month. Why? You will get a sustainable health.Science and the broad mass experience shows that the meal is improved the more sense you involve. When? Work with one meal per day, giving it some extra love and effort.Do this every day for a month to start with. How? Shop for colors, there are many colorful vegetables and fruits, and match the ones you think fits. Try some herbs or spices that you think adds some scent, a beautiful color or a good taste. Find positive meaning in a good or not so good experience. Where? In the kitchen. Who? For you who want a sustainable health. Young and old, fit or not so fit, mobile or not so mobile. This is meant for anyone. More details about this change What do you need to do? Put your senses to work and keep it simple! Scent and smell, let your nose work Once a day, make a meal that you think smell good, you know that kind of smell that takes you places or brings out a positive emotion. Vision, give the eyes something to feast on Eat the color of the rainbow, try to find some new colors to add to what you normally eat. Eating many colors actually raise the chance of you getting a wide variation of fibers and nutrients. Taste, remember balance Spice up the food and exercise your taste buds. Taste during cooking. Try to balance it up so you can feel some salt, some sweet and some sour(to freshen things up like some lemon or something like that) Exercise the brain Exercise in finding positive meaning in one event per day. Be social Do your activities together with others. We have learned through this pandemic that we can meet in all sorts of ways. We can meet through phone, chat, video or in real life with a sound distance. So gather colleagues, school mates, friends or family and relatives you enjoy to make this more fun for all. The plate model Your smart goal is to fill half the plate with vegetables you like for breakfast, lunch and dinner every day during the month. Purpose Get a sustainable health with a good balance in life and effort that work over time. Read more on Healthier nutrition. Create routines för sustainable habits Select the meal that fit you best so you get it into your daily routine for a month to begin with. Sooner than later this will be a habit. Target group You who feel a need to improve your nutrition in a sustainable way. Inspiration Here is a list of links with some more info to inspire: - Healthier nutrition - our theme page about nutrition. - The best principle for a better meal! - a short post about a principle for healthier meals. - Go to the park and grill for double effect! - an article about how barbecue can be good for your meal. Summary - You have strengths, use that! - You can eat more nutritious and more tasty for several senses without putting extra time and energy into it. - You become more alert in both body and bud when you get more color, taste and aroma into your kitchen. - Keep it simple, weave more green into everyday life, it will be sustainable over time. - Share thoughts and food with others, give and receive pepper! - And you, do one thing at a time! Contact us for peppery and more info Go back to the main page for our changes Read the full article

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Change november 2021

We will continue with doing the same as Challenge of the month August 2021 to build good habits, so let's go!strength stairs Table of contents- What you will be able to bring with you during the month - Quick questions and answers if you want to get started now - More details about the challenge- What will you do?- Let the heart have a break - Rest the muscles - Train the brain - Be social - Purpose - Create routines for sustainable habits - Activities - Recuperation can be achieved everywhere - Target group - Inspiration - Summary What you will be able to bring with you during the month - - There are recommendations and principles for recovery after strength and endurance training. - You can identify and work with your strengths. - You become more alert in both body and bud when you get more tranquility in your life. Quick questions and answers if you want to get started now What? Heart - It is so simple that if you take breaks during the day and rest in relation to how you exercise and train, the body is less stressed and the heart thus has a calmer everyday life. Your smart goal is to take 4 breaks á 15 minutes during the entire month. Muscles - Immediately after strength training, stretch and unwind, around 10 minutes per session a week. Your smart goal is to stretch 10 minutes after each exercise session during the entire month.Brain - Train yourself to find positive meaning, aim to find an event every day. Same as in the August challenge. Put your mobile phone away for a while and also start writing a diary.Social - Do things together with others and pep each other. Same as in the August challenge.In general - aim to get 60 minutes of rest and rest 20 minutes a day. Why? You want to get a sustainable health.Science and the broad mass experience show that we need recovery in relation to the load we are exposed to in the form of work, study, exercise or training. We need both short breaks while we do work and we need to rest after exercise and training. When? Whenever during the day, the time that fits you. Several short breaks works as good as one long. Every day for a month, to begin with. How? Close your eyes and just sit still for a while to find your calm breath, walk a little slower than usual, do yoga for a while, meditate or exercise conscious presence. Find positive meaning in a good or not so good experience. Where? Where you get the inspiration and where you have the opportunity. Home, at work, in school, in the car, on the bike. Who? You who want to attain a sustainable health. Young and old, mobile as immobile and trained as untrained. Everyone should be able to participate. More details about the challenge What will you do? Let the heart have a break It is so simple that if you take breaks during the day and rest in relation to how you exercise and exercise, the body is less stressed and the heart thus has a calmer everyday life in the long run with lower blood pressure and fewer beats. Your smart goal is to take 4 breaks á 15 minutes during the entire month. Rest the muscles Immediately after strength training, stretch what you have trained and unwind, around 10 minutes per session a week. When stretching, be present for the moment and hold the stretch for at least 30 seconds so that the muscle (s) relax (you will feel it) and stretch properly. Your smart goal is to stretch 10 minutes after each exercise session during the entire month. One recommendation is massage and it works well with self-massage, eg that you rub the muscles on yourself. Train the brain Exercise in finding positiv meaning. Your goal should be to find one event with a positive meaning every day. Be social Do you activities together with others. We have learned through this pandemic that we can meet in all sorts of ways. We can meet through phone, chat, video or in real life with a sound distance. So gather colleagues, school mates, friends or family and relatives you enjoy to make this more fun for all. Purpose You who want a sustainable health, with a good balance in life and with an effort that works over time. Science and the broad mass experience show that we need recovery in relation to the load we are exposed to in the form of work, study, exercise or training. We need both short breaks while we do work and we need to rest after exercise and training. Read more about this on Passive and active recovery. Create routines for sustainable habits Take your pauses and rests at any time of the day, the time that suits you. Do it every day for a month, to begin with. Eventually, your routines will become habits. Activities We want you to use exercises that you can find here on the site. Smart triples for physical recovery and Find positive meaning / Loving kindness for mental recovery. Recuperation can be achieved everywhere The basic advice is "Preferably outdoors and close to or in nature". Where you get inspired and where the opportunity arise. Home, at work, in school, on a bus, in the car, on the bike. If you drive or for that matter you cycle, it is obvious that you park in a safe place for a moment of contemplation and rest. Target group Healthy people who recover to seldom or inadequate, who feel the need to get started and who want to make a lasting change for their health. On https://www.1177.se/Vastra-Gotaland/liv--halsa/stresshantering-och-somn/avslappning-for-hela-kroppen/ you can find more about the activities to help motivate you to get your change started (in Swedish and you can see a Google Translate in English here.) Inspiration Here is a list of links with that can be used as inspiration: - Passive and active recovery - our theme page about recovery. - Good and enough sleep - our theme page about sleep. - Smart triples - a page with short and smart recovery sessions. - Why we talk about exercising the breath - a post about how breath can improve your recovery. - Use your senses for maximum mental recovery - a post about how to use your senses to maximize recovery. - Principal physical recovery - Principal mental recovery Summary - You have strengths, use that! - You can rest and take breaks without thinking about it. - You become more alert in both the body and the bud when you get more recovery into your life. - Keep it simple, weave your recovery into everyday life, it will be sustainable over time. - Share thoughts and recovery with others, give and receive pepper! - Set smart goals! - And hey, do one thing at a time! Contact us for pepper or more information Back to the main page for challenge of the month Read the full article

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Change of the month October 2021

We rely on WHO's latest physical activity recommendations to keep it evidence-based, we reuse Challenge July 2021. As a bonus for you who has the possibility, take it outside to see the lovely colors shifts when we (in Sweden) go into Autumn. strength stairs Table of contents- What you will be able to bring with you during the month - Quick questions and answer if you want to get started now - More details about the challenge- What will you do?- Let the heart work - Strain the muscles - Train the brain - Be social - Purpose - Create routines for sustainable habits - Activities - Movement can be achieved everywhere - Target group - Inspiration - Summary What you will be able to bring with you during the month - Knowledge of WHO's updated recommendations on physical activity - You can exercise and workout more with smart goals, and you will plan more. - Identify and work with the strengths you have. Quick questions and answer if you want to get started now What? Read Do the change now! to get tips on how to find strengths so you can take it with you into this month.Heart - Move so that you get your heart rate up, get a little short of breath and warm, your smart goal is 3 10 minutes of brisk walking every day throughout the month. The speed of the walk should be so high that you find it difficult to converse if you have company with you.Muscles - Strength training with the body as a tool, your smart goal is 2 15-minute strength workouts a week, every week throughout the month. You choose the strength workouts freely on our page with Smart Triples where you choose freely on our training trips (those with orange headings).Brain - Train yourself to show a little more love for yourself and others or find more positive meaning, your smart goal is to do one of the exercises every day Find positive meaning or Loving kindness, every day throughout the month.Social - Do things together with others and pep each other. This is voluntary and here you do not get a smart goal. Why? You want to get a sustainable health.Science and the broad mass experience show that we need 150-300 minutes of movement a week, combined with 2 sessions of resistance training, to feel well. When? A time of day decided in the beginning of the month. Every day for a month, to begin with. How? Walks, sit-ups in the couch, squats in front of the tv, balance on one leg or take a couple of dance steps. Find positive meaning in a good or not so good experience or loving kindness meditation. Where? Where you get the inspiration and where you have the opportunity. Home, at work, in school, in the car, on the bike. Who? You who want to attain a sustainable health. Young and old, mobile as immobile and trained as untrained. Everyone should be able to participate. More details about the challenge What will you do? Let the heart work Move so that you get your heart rate up, get a little short of breath and warm, your smart goal is 3 10 minutes of brisk walking every day throughout the month. The speed of the walk should be so high that you find it difficult to converse if you have company with you. Strain the muscles Strength training with the body as a tool, your smart goal is 2 15-minute strength workouts a week, every week throughout the month. You choose the strength workouts freely on our page with Smart Triples where you choose freely on our training trips (those with orange headings). Train the brain Train yourself to show a little more love for yourself and others or find more positive meaning, your smart goal is to do one of the exercises every day Find positive meaning or Loving kindness, every day throughout the month. Be social Do you activities together with others. We have learned through this pandemic that we can meet in all sorts of ways. We can meet through phone, chat, video or in real life with a sound distance. So gather colleagues, school mates, friends or family and relatives you enjoy to make this more fun for all. Purpose You who want a sustainable health, with a good balance in life and with an effort that works over time. Science and the experience of the broad mass show that we need 150-300 minutes of movement every week, combined with two sessions of resistance training, to feel good. Read more about this on Physical and mental exercise. Create routines for sustainable habits Do your exercise and training at any time of the day, the time that suits you. Do it every day for a month, to begin with. Eventually, your routines will become habits. Activities We want you to use exercises that you can find here on the site. Quick walks and Smart triples for physical training and Find positive meaning / Loving kindness for mental training If you are functionally varied / disabled, please contact us so maybe we can find other exercises you can do. Movement can be achieved everywhere The basic advice is "Preferably outdoors and close to or in nature". Where you get inspired and where the opportunity arise. Home, at work, in school, on a bus, in the car, on the bike. Target group Healthy people who rarely exercise, who feel the need to get started and who want to make a lasting change for their health. Inspiration Here is a list of links with that can be used as inspiration: - Physical and mental exercise - our theme page about exercise. - Smart triples - a page with short and smart workouts. - Improve exercise at home with literature - an article with some thoughts about how books can be used as equipment. - Improve exercise at home with household utensils - an article with some thoughts about how household utensils can be used as equipment. - High pull with a kettlebell - if you have a kettlebell lying around, this is a good drill. Summary - You have strengths, use that! - You become more alert in both the body and the bud when you get more movement into your life. - Keep it simple, weave your movement into everyday life, it will be sustainable over time. - Share thoughts and movement with others, give and receive pepper! - Plan exercise and workouts ahead Contact us for pepper or more information Back to the main page for challenge of the month Read the full article

[strengthstairsx]

Office gymnastics

For us sitting at a desk all day long there are some simple exercises that can push the progressing vulture neck, back looking like a cheese curl or computer mouse fatigue. Per, Strength stairs Table of contents- Raise the temperature - Stretch properly - Relax Three things are important when we are sedentary, to occasionally raise the temperature, stretch properly and take micro breaks. Here are some suggestions on what you can do Decorate an office with exercise equipment Think already when the office is decorated that exercise equipment can be nice interior details and you can also use some of them as work tools, for example an exercise bike as a chair for a while at a raised and lowered desk. Raise the temperature Here are three exercises you can try to raise your temperature - Do you have access to a staircase, walk 100 steps and preferably a mix of steps up and down - Can you stand up, do a round with 15-20 regular squats - If you want to sit, do 15-20 situps or leg lifts - Do you just want to use your arms, grab the edge of the desk and pull yourself forward or push yourself backwards 15-20 times Stretch properly Stretch your arms, neck back / forward and hip Here are some exercises I think all office workers should do from time to time: - Generally for the whole body - stand up, stretch as far up as you can and sway a bit like a tree so you feel it pulls properly in the upper body. Stand still and stretch for 15-20 seconds - Specific for the neck - tilt the neck forward, backward and to each side. then turn your head left and right. Finish by looking ahead and moving your head back so you create as many weeks as ever go under your chin and then moving your head forward to stretch your skin as much as possible. Everything at a controlled speed is understood - Specifically for the arms and wrists - stand next to the desk so that you can put your palms against the table, at the edge. Rotate the wrist so that it points away from you and lean back slightly so that it stretches properly. Hold the stretch for 15-20 seconds. Then place the backs of the hands against the table surface so that the arms point straight up and the fingers of the hands meet each other, swing slowly to the left and right so that it can stretch on the outside of the forearm. Hold the stretch for 15-20 seconds. Relax Breathe for a couple of minutes, Respiratory anchor is a good way to relax and focus Read the full article

[strengthstairsx]

Change of the month October 2021

We rely on WHO's latest physical activity recommendations to keep it evidence-based, we reuse Challenge July 2021. As a bonus for you who has the possibility, take it outside to see the lovely colors shifts when we (in Sweden) go into Autumn. strength stairs Table of contents- What you will be able to bring with you during the month - Quick questions and answer if you want to get started now - More details about the challenge- What will you do?- Let the heart work - Strain the muscles - Train the brain - Be social - Purpose - Create routines for sustainable habits - Activities - Movement can be achieved everywhere - Target group - Inspiration - Summary What you will be able to bring with you during the month - Knowledge of WHO's updated recommendations on physical activity - You can exercise and workout more with smart goals, and you will plan more. - Identify and work with the strengths you have. Quick questions and answer if you want to get started now What? Read Do the change now! to get tips on how to find strengths so you can take it with you into this month.Heart - Move so that you get your heart rate up, get a little short of breath and warm, your smart goal is 3 10 minutes of brisk walking every day throughout the month. The speed of the walk should be so high that you find it difficult to converse if you have company with you.Muscles - Strength training with the body as a tool, your smart goal is 2 15-minute strength workouts a week, every week throughout the month. You choose the strength workouts freely on our page with Smart Triples where you choose freely on our training trips (those with orange headings).Brain - Train yourself to show a little more love for yourself and others or find more positive meaning, your smart goal is to do one of the exercises every day Find positive meaning or Loving kindness, every day throughout the month.Social - Do things together with others and pep each other. This is voluntary and here you do not get a smart goal. Why? You want to get a sustainable health.Science and the broad mass experience show that we need 150-300 minutes of movement a week, combined with 2 sessions of resistance training, to feel well. When? A time of day decided in the beginning of the month. Every day for a month, to begin with. How? Walks, sit-ups in the couch, squats in front of the tv, balance on one leg or take a couple of dance steps. Find positive meaning in a good or not so good experience or loving kindness meditation. Where? Where you get the inspiration and where you have the opportunity. Home, at work, in school, in the car, on the bike. Who? You who want to attain a sustainable health. Young and old, mobile as immobile and trained as untrained. Everyone should be able to participate. More details about the challenge What will you do? Let the heart work Move so that you get your heart rate up, get a little short of breath and warm, your smart goal is 3 10 minutes of brisk walking every day throughout the month. The speed of the walk should be so high that you find it difficult to converse if you have company with you. Strain the muscles Strength training with the body as a tool, your smart goal is 2 15-minute strength workouts a week, every week throughout the month. You choose the strength workouts freely on our page with Smart Triples where you choose freely on our training trips (those with orange headings). Train the brain Train yourself to show a little more love for yourself and others or find more positive meaning, your smart goal is to do one of the exercises every day Find positive meaning or Loving kindness, every day throughout the month. Be social Do you activities together with others. We have learned through this pandemic that we can meet in all sorts of ways. We can meet through phone, chat, video or in real life with a sound distance. So gather colleagues, school mates, friends or family and relatives you enjoy to make this more fun for all. Purpose You who want a sustainable health, with a good balance in life and with an effort that works over time. Science and the experience of the broad mass show that we need 150-300 minutes of movement every week, combined with two sessions of resistance training, to feel good. Read more about this on Physical and mental exercise. Create routines for sustainable habits Do your exercise and training at any time of the day, the time that suits you. Do it every day for a month, to begin with. Eventually, your routines will become habits. Activities We want you to use exercises that you can find here on the site. Quick walks and Smart triples for physical training and Find positive meaning / Loving kindness for mental training If you are functionally varied / disabled, please contact us so maybe we can find other exercises you can do. Movement can be achieved everywhere The basic advice is "Preferably outdoors and close to or in nature". Where you get inspired and where the opportunity arise. Home, at work, in school, on a bus, in the car, on the bike. Target group Healthy people who rarely exercise, who feel the need to get started and who want to make a lasting change for their health. Inspiration Here is a list of links with that can be used as inspiration: - Physical and mental exercise - our theme page about exercise. - Smart triples - a page with short and smart workouts. - Improve exercise at home with literature - an article with some thoughts about how books can be used as equipment. - Improve exercise at home with household utensils - an article with some thoughts about how household utensils can be used as equipment. - High pull with a kettlebell - if you have a kettlebell lying around, this is a good drill. Summary - You have strengths, use that! - You become more alert in both the body and the bud when you get more movement into your life. - Keep it simple, weave your movement into everyday life, it will be sustainable over time. - Share thoughts and movement with others, give and receive pepper! - Plan exercise and workouts ahead Contact us for pepper or more information Back to the main page for challenge of the month Read the full article

[strengthstairsx]

today is Beactive day so fill a moment with movement, inspiration and joy and share this with others on social media with the hashtag #Beactive. Read more about the European campaign at https://www.beactiveday.eu/

today is Beactive day so fill a moment with movement, inspiration and joy and share this with others on social media with the hashtag #Beactive. Read more about the European campaign at https://www.beactiveday.eu/

[strengthstairsx]

Today it is Stairs day, so you who can should find som strength stairs and walk 100 steps in that to celebrate this day! An alternative is to do 100 pushes on push rims for you who sit in a wheel chair. Read more about an organization called 100 steps working with public health questions: https://www.100trappsteg.se/en/om-100-trappsteg/ @100trappsteg #stairsday #100steps #100pushes

Today it is Stairs day, so you who can should find som strength stairs and walk 100 steps in that to celebrate this day! An alternative is to do 100 pushes on push rims for you who sit in a wheel chair. Read more about an organization called 100 steps working with public health questions: https://www.100trappsteg.se/en/om-100-trappsteg/ @100trappsteg #stairsday #100steps #100pushes

[strengthstairsx]

Change of the month September 2021

In many ways a repetition of the previous nutrition challenge from the month of June because that's what it's all about, repetition of a behavior until it has become a habit!strength stairs Table of contents- This is what we want for you to takeaway after this month - Quick questions and answers to get started - More details about this change- What do you need to do? - Put your senses to work and keep it simple!- Scent and smell, let your nose work - Vision, give the eyes something to feast on - Taste, remember balance - Exercise the brain - Be social - The plate model - Purpose - Create routines för sustainable habits - Target group - Inspiration - Summary This is what we want for you to takeaway after this month - Ideas on how you can eat more nutritious and more tasty for several senses without putting extra efforts into this. - You can identify and work with your strengths. - One or more improved habits. - A more alert body and soul, by getting more color, taste and aroma into your kitchen. Quick questions and answers to get started What? Once a day, think about the followingAroma- cook a meal that you think smell wellVision - Eat a rainbow, try to find some new colors to put on your plate. Taste - Use your spices and herbs, and think about the entire meal, to make it as tasty as you can.Brain - Exercise in finding positive meaning, aim for one event.Social - Cook together with others and pepper each other.The plate model - your smart goal is to fill half the plate with vegetables you like for breakfast, lunch and dinner every day during the month. Why? You will get a sustainable health.Science and the broad mass experience shows that the meal is improved the more sense you involve. When? Work with one meal per day, giving it some extra love and effort.Do this every day for a month to start with. How? Shop for colors, there are many colorful vegetables and fruits, and match the ones you think fits. Try some herbs or spices that you think adds some scent, a beautiful color or a good taste. Find positive meaning in a good or not so good experience. Where? In the kitchen. Who? For you who want a sustainable health. Young and old, fit or not so fit, mobile or not so mobile. This is meant for anyone. More details about this change What do you need to do? Put your senses to work and keep it simple! Scent and smell, let your nose work Once a day, make a meal that you think smell good, you know that kind of smell that takes you places or brings out a positive emotion. Vision, give the eyes something to feast on Eat the color of the rainbow, try to find some new colors to add to what you normally eat. Eating many colors actually raise the chance of you getting a wide variation of fibers and nutrients. Taste, remember balance Spice up the food and exercise your taste buds. Taste during cooking. Try to balance it up so you can feel some salt, some sweet and some sour(to freshen things up like some lemon or something like that) Exercise the brain Exercise in finding positive meaning in one event per day. Be social Do your activities together with others. We have learned through this pandemic that we can meet in all sorts of ways. We can meet through phone, chat, video or in real life with a sound distance. So gather colleagues, school mates, friends or family and relatives you enjoy to make this more fun for all. The plate model Your smart goal is to fill half the plate with vegetables you like for breakfast, lunch and dinner every day during the month. Purpose Get a sustainable health with a good balance in life and effort that work over time. Read more on Healthier nutrition. Create routines för sustainable habits Select the meal that fit you best so you get it into your daily routine for a month to begin with. Sooner than later this will be a habit. Target group You who feel a need to improve your nutrition in a sustainable way. Inspiration Here is a list of links with some more info to inspire: - Healthier nutrition - our theme page about nutrition. - The best principle for a better meal! - a short post about a principle for healthier meals. - Go to the park and grill for double effect! - an article about how barbecue can be good for your meal. Summary - You have strengths, use that! - You can eat more nutritious and more tasty for several senses without putting extra time and energy into it. - Be patient and just do, vips you have created one or more habits. - You become more alert in both body and bud when you get more color, taste and aroma into your kitchen. - Keep it simple, weave more green into everyday life, it will be sustainable over time. - Share thoughts and food with others, give and receive pepper! - And you, do one thing at a time! Contact us for peppery and more info Go back to the main page for our changes Read the full article

[strengthstairsx]

Three "quicks" about habits

All good things are three, here are my thoughts about habitsPer Table of contents- 1. You will always have both sound and not so sound habits, accept that - 2. You can change habits, do it in reachable steps and goals - 3. Find your motivation to create new habits - What do you think? 1. You will always have both sound and not so sound habits, accept that We human have habits and behaviors that can be both sound and not so sound, that fact is just to accept without judging. Nobody is perfect and what we can do is being happy for our sound habits. Then it is up to you how you want to handle the not so sound habits, if they do not hurt anyone and are harmless for you and others then it is perhaps nothing you should your energy in trying to change. 2. You can change habits, do it in reachable steps and goals When you change a habit, it is a strength when you yourself have an active thought and think that Change comes from within, you decide! It is also important that you have Patience for sustainable health , changing a habit can take 6-8 weeks in good cases to implement (read more about this in Making health habitual: the psychology of 'habit-formation' and general practice) To create a new habit, you need to start a behavior that you do consciously every day to learn so that it eventually becomes a habit, an automatic behavior without much effort, you could say. You can read more about it in Breaking ‘bad habits’: a dynamic perspective on habit formation and change, although the name of that report may be a little misleading with regard to the headline. 3. Find your motivation to create new habits What makes you want to take care of yourself to feel as good as possible? - Is it to cope with everyday chores? - Traveling with friends? - Spending time with the grandchildren? - Going out in nature or just going out and walking with someone? - To feel that the clothes fit better - Lose weight or gain weight These are mere examples, there are obviously lots more that can motivate you- What do you think? What is your top three about habits? Comment below! Read the full article

[strengthstairsx]

We will continue with doing the same as Challenge of the month May 2021 to build good habits, so let's go!strength stairs Table of contents- What you will be able to bring with you during the month - Quick questions and answers if you want to get started now - More details about the challenge- What will you do?- Let the heart have a break - Rest the muscles - Train the brain - Be social - Purpose - Create routines for sustainable habits - Activities - Recuperation can be achieved everywhere - Target group - Inspiration - Summary What you will be able to bring with you during the month - - There are recommendations and principles for recovery after strength and endurance training. - You can identify and work with your strengths. - You can take more and smart breaks and rests you will get a more sustainable health - You become more alert in both body and bud when you get more tranquility in your life. Quick questions and answers if you want to get started now What? Heart - It is so simple that if you take breaks during the day and rest in relation to how you exercise and train, the body is less stressed and the heart thus has a calmer everyday life. Your smart goal is to take 4 breaks á 15 minutes during the entire month. Muscles - Immediately after strength training, stretch and unwind, around 10 minutes per session a week. Your smart goal is to stretch 10 minutes after each exercise session during the entire month.Brain - Train yourself to find positive meaning, aim to find an event every day. Same as in the January challenge. Put your mobile phone away for a while and also start writing a diary.Social - Do things together with others and pep each other. Same as in the January challenge.In general - aim to get 60 minutes of rest and rest 20 minutes a day. Why? You want to get a sustainable health.Science and the broad mass experience show that we need recovery in relation to the load we are exposed to in the form of work, study, exercise or training. We need both short breaks while we do work and we need to rest after exercise and training. When? Whenever during the day, the time that fits you. Several short breaks works as good as one long. Every day for a month, to begin with. How? Close your eyes and just sit still for a while to find your calm breath, walk a little slower than usual, do yoga for a while, meditate or exercise conscious presence. Find positive meaning in a good or not so good experience. Where? Where you get the inspiration and where you have the opportunity. Home, at work, in school, in the car, on the bike. Who? You who want to attain a sustainable health. Young and old, mobile as immobile and trained as untrained. Everyone should be able to participate. More details about the challenge What will you do? Let the heart have a break It is so simple that if you take breaks during the day and rest in relation to how you exercise and exercise, the body is less stressed and the heart thus has a calmer everyday life in the long run with lower blood pressure and fewer beats. Your smart goal is to take 4 breaks á 15 minutes during the entire month. Rest the muscles Immediately after strength training, stretch what you have trained and unwind, around 10 minutes per session a week. When stretching, be present for the moment and hold the stretch for at least 30 seconds so that the muscle (s) relax (you will feel it) and stretch properly. Your smart goal is to stretch 10 minutes after each exercise session during the entire month. One recommendation is massage and it works well with self-massage, eg that you rub the muscles on yourself. Train the brain Exercise in finding positiv meaning. Your goal should be to find one event with a positive meaning every day. Be social Do you activities together with others. We have learned through this pandemic that we can meet in all sorts of ways. We can meet through phone, chat, video or in real life with a sound distance. So gather colleagues, school mates, friends or family and relatives you enjoy to make this more fun for all. Purpose You who want a sustainable health, with a good balance in life and with an effort that works over time. Science and the broad mass experience show that we need recovery in relation to the load we are exposed to in the form of work, study, exercise or training. We need both short breaks while we do work and we need to rest after exercise and training. Read more about this on Passive and active recovery. Create routines for sustainable habits Take your pauses and rests at any time of the day, the time that suits you. Do it every day for a month, to begin with. Eventually, your routines will become habits. Activities We want you to use exercises that you can find here on the site. Smart triples for physical recovery and Find positive meaning / Loving kindness for mental recovery. Recuperation can be achieved everywhere The basic advice is "Preferably outdoors and close to or in nature". Where you get inspired and where the opportunity arise. Home, at work, in school, on a bus, in the car, on the bike. If you drive or for that matter you cycle, it is obvious that you park in a safe place for a moment of contemplation and rest. Target group Healthy people who recover to seldom or inadequate, who feel the need to get started and who want to make a lasting change for their health. On https://www.1177.se/Vastra-Gotaland/liv--halsa/stresshantering-och-somn/avslappning-for-hela-kroppen/ you can find more about the activities to help motivate you to get your change started (in Swedish and you can see a Google Translate in English here.) Inspiration Here is a list of links with that can be used as inspiration: - Passive and active recovery - our theme page about recovery. - Good and enough sleep - our theme page about sleep. - Smart triples - a page with short and smart recovery sessions. - Why we talk about exercising the breath - a post about how breath can improve your recovery. - Use your senses for maximum mental recovery - a post about how to use your senses to maximize recovery. - Principal physical recovery - Principal mental recovery Summary - You have strengths, use that! - You can rest and take breaks without thinking about it. - Be patient and just do, vips you have created one or more habits. - You become more alert in both the body and the bud when you get more recovery into your life. - Keep it simple, weave your recovery into everyday life, it will be sustainable over time. - Share thoughts and recovery with others, give and receive pepper! - Set smart goals! - And hey, do one thing at a time! Contact us for pepper or more information Back to the main page for challenge of the month Read the full article