The new thing!

The new thing!

Hi guys and happy monday!

 

 

Ok, so in LA we tend to see a lot of weird new fitness classes- some better than others. I like to test new classes all the time and one of my new favorites is the new spinnings classes called Real Ryder, where the bike actually moves with the driver. Like a real bike would. This makes the workout so much harder and you get a lot more of a workout out if it.

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Here is a picture from when I brought Norwegian TV Puls to LA to check out the class.

Another new class that I really dont think is going to be the next big thing is the underwater spinning class.

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Now, of course you are not totally under water..ha ha, but you legs and most of your body is. I understand and agree with the training in water argument, cause there is no doubt that training in water is good in many ways. Less pressure and tension on joints, bones and so on. But this just gets a little too much for me…maybe it is the Norwegian in me being so negative, hehe, and maybe I am totally wrong. Who knows, it might be the next big thing:)

What do you think?

Johanna 🙂

 

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The weird way of juicing

The weird way of juicing

…well my way of juicing is not so weird, but I like to do a lot of it when I do it and then freeze it so I have for a while. I couldnt think of any containers I had for freezing until I remembered last time I had to freeze any liquid….haha, yup, I used my breast milk containers. haha. My husband was a little hesitant to drinking it, buy hey, if you really want your juice you’ll do it 🙂

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Over here in Norway we are all heading for the mountains. Its Easter and I can’t wait to get my daily workouts in with a ski trip, my favorite is cross country 🙂 I will make sure to update you guys here on a great ski workout with a cabin stretch. 🙂

 

Happy Easter from Johanna 🙂

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We are back from summer vacay!!!

We are back from summer vacay!!!

Hi guys!

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Sorry, we have been MIA lately. We did what Norway does best: we took a looong summer vacay. 🙂 But we did stay on with our personal blogs www.manhattangirl.com and www.johannastyle.com throughout the summer. Make sure to follow us there as well 🙂

We have so much fun coming up this fall season. We are finally coming out in moving pictures!!! Girlsinshape is launching our very own YouTube channel shortly! You will be able to watch all our fitness videos, training tips and exercises all on our YouTube channel!
Johanna also launched her private YouTube channel this summer and Charlotte’s coming very soon! Make sure to subscribe to Johanna’s Youtube channel: johannagmesa

We hope you have all stayed put with your training this summer. If you need some unified support its not too late to join Johanna’s #100squats100dayswithmeandi challenge. It is what is says: do 100 squats for 100 days take your inspirational pictures of where and how you do yours and make sure you hashtag #100squats100dayswithmeandi for the US and #100knebøy100dagermedmeandi for Norway or you can do both 🙂

You can even win some amazing prices from swedish clothing brand Me&i.

Big love from us and we hope you are just as excited as us for this fall season 🙂

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When it rains it pours

When it rains it pours

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Have you ever heard the expression? When it rains it pours? When things are already bad, they happen to get even worse sometimes. Its the same thing when it comes to training. If you already had that chocolate that day, you might as well just have the ice cream as well- the day is already done anyway right? Well, I think the key to making fitness and training a part of your everyday is just this. Making it a part of your everyday means that no day is perfect, the day can exist of a bad and good and its all about finding that balance and being ok with it. As Charlotte and I now are making our way into a new chapter with Girls in Shape (this was only the beginning, you will now see our workouts in videos :)) we know this more than ever- that its all about that balance.

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When it rains it pours- but we all know the sun will come out again really soon 🙂

Much love from Johanna

(who happens to be in rainy Norway right now )

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The hurdles of training

The hurdles of training

Hi guys!

Do you feel like a workout, but you are not feeling the rain? Would you’ve totally gone for that run if you only had a couple of minutes to yourself away from the kids?

Well, I have felt the same way. I was lucky enough to have a somewhat easy pregnancy so I was able to train the whole time. I was also very determined to continue this healthy habit when my daughter was born. That would prove to be a lot harder…The idea is good, but the execution so much harder 🙂

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But eventually I found my ways. I created a mommy and me workout for a Norwegian magazine where I showed exercises that could be done with you kid. And as your kid grows and gets heavier – you get stronger. 🙂

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And I basically figured out that I had to include Savannah in my workouts. So now..when it rains we go out and run 🙂

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I also get my exercise done with her, we make it a fun play time by the pool 🙂

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Can you see her directing my moves 🙂

Anyways my advice of the day i guess, is to not try to find more time. Cause lets face it: we only got those same 24 hours. But instead try to bring your kid in on the workout. It might not be as good of a session, but it will be a lot of fun for the both of you 🙂

Big hug from Johanna

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Love YOUR body!

Love YOUR body!

No one gets to call you too fat or too skinny. No one gets to say you are not the ideal. You are your ideal and we all find inspiration in different body types and shapes. Saying someone is too skinny and not healthy can be just as hurtful as telling someone they are fat. You dont get to tell someone how they should look!

Here at Girlsinshape Charlotte and I wanted to create a space and a place for people to share and find inspiration. If you find inspiration in a great smoothie recipe or in a new dinner idea thats great. If the inspiration for you lays in a new exercise or a sandy beach thats good too. We will also put it out there for you guys to find inspiration in other women’s bodies and the work they have done, wether they are small or big. The fact that someone is healthy and good on the inside is what matters to us. This will always be a place for any woman to show off her body, her work, her soul and her pride. And this is also the place where you can applaud her. But this is not the place for you to hate! This is not the place for you to tell someone they shouldn’t show off because they are not what you think is ideal. This goes for both big and small women!

This outburst of mine comes from Girlsinshape’s instagram picture of Charlotte that was put out today and created some comosion, we love a good discussion. But no hate!

I hope you guys respect our wish and we promise to on this site represent all body types and shapes! And hopefully inspire you to a healthy and happy lifestyle 🙂

Big love from Johanna

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The recipe I promised you

The recipe I promised you

Hi guys,

Sorry, I am so late with giving you this recipe! I asked on our instagram if you wanted the recipe, which you all said you did- long time ago, I know, but here it is 🙂 I just love this!! I am a fan of fries, but not the calories, so I found this way of making something healthy into something almost like fries (cause let be honest..its still not fries, he he) Here it goes:

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Carrot fries!

2 tablespoons extra virgin olive oil

2 teaspoons finely minced fresh ginger

4 large carrots cut into matchsticks (about 4 cups)

Coarse sea salt

1 teaspoon soy sauce

1 tablespoon sesame seeds

Heat the olive oil in a large nonstick skillet set over high heat. Add the ginger and cook, stirring it into the oil until it becomes fragrant, just 30 seconds or so. Add the carrots and stir to combine them with the ginger oil. Add a big pinch of salt and 1/4 cup of water and turn the heat down to medium high. Cook until the carrots just begin to soften and the water evaporates, 4 to 5 minutes. Stir in the sesame seeds and serve.

Enjoy guys!!

Hug from Johanna

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When just a little bit matters

When just a little bit matters

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Sometimes I go to the gym and end up doing almost nothing, but its still so good. Those days are good too. Sometimes we dont need to push ourselves. We dont need to impress anyone or prove anything. We just need to move around a little bit and be with ourselves. Those days also do us good and they also qualify for a pat on the back.

When I am Norway I am so lucky that I have the best gym as my neighbour. I can just run next door to a place called Myrens Sportssenter and the best thing about this gym is that everyone seems to be here to just work out. No showing off, no trying to impress and no judging. We just work out. myrens2

 

 

I started my day with a visit to Good Morning Norway. They had seen the bedside workout here at Girlsinshape and wanted me to show it on the show. 🙂 I love visiting Good Morning Norway, its such a great start to the day.


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Happy monday guys!

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The story of a good guy

The story of a good guy


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There are some people who just do too good. They are almost too good for themselves. These are some of the hardest people to train, but always my favorite challenge. These people who already do everything they could and should, but they still can’t reach their goal. Norwegian Stian is one of these people. I was so lucky to meet this man as I took on the trainer job for health food chain Sunkost in their common sense campaign. My job was to make a program for their 3 ambassadors and Stian was one of them. For all of you Norwegian readers you can read his story here:

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I absolutely love the common sense campain. I think we are about to go crazy over everything we are trying to achieve in a very short time. We feel the need to be and do super in all areas in the shortest amount of time and somewhere between all the green juices and fitness trends we tend to drown- unable to remember our own common sense.

Have a great week girlfriends! and dont forget your common sense when it comes to fitness, body issues and food 😉 Love yourself and your body – you probably deserve it!

 

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Let me inspire you!

Let me inspire you!

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Well, thats what a lot of people assume a personal trainer can do for them. Inspire them, and that is absolutely something a PT could help with. But I like to try to think I can teach my clients to inspire themselves. As we look to others for help, advice and sometimes inspiration- we ultimately need to find the inspiration within ourselves at some point.

Let me tell you a story of one of my clients…Lets call her Lisa, even tough we know thats not her name 🙂 Lisa came to me and wanted to finally get her life sorted. This was it! She had 3 kids, she felt they had taken her body, her mood and her fun. This was finally the time for Lisa to think about herself for a change. This was when she was putting her foot down and changing it all. Changing the pattern. Thats what we call a client like Lisa: Change of pattern-client. I had heard it many times before.

I let Lisa talk. a lot. She had a lot to say. She needed to get it out. She told me she had no time for herself, all she ever did was for the family and it was time for her to think about herself. Lisa was sick and tired of taking care of everyone else than herself. Her husband didn’t really appreciate her- at least not as much as he should. The kids were just taking over and her parents had gotten sick the last couple of years, leaving Lisa to take care of them as well. She was just exhausted. But she was going to train! She was going to change it all around and train for at least 4 times a week now. See how I couldnt make this make sense?…

I decided to ask Lisa how she all of a sudden had managed to get some more hours to the day? She didn’t understand what I meant.

– Well, since your problem is no time to yourself…I assume you haven’t found someone else to take care of everything you have been doing, so how come we are adding more to do to your already packed schedule? and how is that going to be good for you?

Lisa just looked beaten down.

– Well, because I just have to. Its just gonna have to work. I just have to find time for myself, she said.

and I told her what I tell everyone in this situation.

– Well, we are not going to find time and we are not gonna make time. Cause these two thing we know are impossible. No one can make or find time. If this is how its been for a really long time, then this is how it probably will stay moving on. And yes, that is a really messed up situation for you and I understand you are mad about it. But whatever you do, dont go into this thinking we will achieve some extra time or things around you will change, cause they won’t, only you will change.

At this point Lisa looked mad. way more than earlier.

I decided to put her in the boxing room and I handed her a 20 pound soft ball and told her to toss it to the ground. She did. Without seeing the point. I told her to toss it again. and she did. again and again. I told her to imagine the ball and what it represents…for her this could be the time…and the anger…the kids she felt took it all, the husband who doesn’t appreciate, the parents who are slipping away…the anger. And she did. Lisa put all these feelings in the ball and tossed it again to the floor. this time harder. and harder. and harder. After 15 minutes of tossing the ball and a whole lot of crying Lisa was done. She was done with being mad at her situation and ready to train….. So we did.

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I am not telling you this story because I think the solution for us all is to toss a ball to the ground. Its more because I think we all are different but with a lot of the same examples. Its all in how we solve it. And this is how I think we can and have to inspire each other.

While a lot of my clients come to me to be inspired they end up inspiring me more than they know. Their change and their journey is way more inspiring than someones goal.

This is why Charlotte and I really want to hear and see your stories. Please send us your transformation pictures or just write us your story and include a picture of you. We would love to share your story here on www.girlsinshape.com so that someone else can be inspired by it. 

Send your transformation to: girlsinshape@girlsinshape.com

Lots of love from Johanna

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Cheers with no calories?

Cheers with no calories?

Hi guys! and Happy Norwegian Mothersday to all you moms out there!

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A lot of my clients wants to know how bad alcohol is if you are trying to loose weight. And thats a good question. My answers is usually this: the alcohol in itself is not that bad, unless of course you are doing mixed drinks with a lot soda in it. And of course the amount of drinks will matter. A glass of wine doesn’t have to have that many calories (about 100), but of course there is calories and they should therefor be accounted for. So if you end up having 5 glasses of wine then you are looking at a pretty large dinner of 500 kalories you just took in. Then it is the day after…when the body is busy working away the alcohol it tends to overlook that other work and those other calories so all we eat that next day tend to do more damage than good.

So should we never enjoy a glass of wine? Of course we should. But make it ones in a while and not every night and let it be a glass and not 3… 🙂 And if you are one of those who hates to limit yourself to one glass of wine and would rather do another drink. Here is my favorite drink with almost no calories!

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A Margarita can scarily enough sometimes load up to 1000 calories, but here is how to make it skinnier:

  • 2 ounces (1/4 cup) silver tequila
  • 1½ ounces (3 tablespoons/about 1½ small limes) fresh lime juice
  • 1 ounce (2 tablespoons/about ½ of a medium orange) fresh orange juice
  • 1 teaspoon light agave nectar
  • 1 lime wedge or round, for garnish

Or if you want to make it even more easy:

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– Silver Tequila

– a dash cointreau

– a sip tonic water

– lots lots of fresh lime, squeeze the juice in there. I use about two whole limes.

– fill up with ice 🙂

And then if you want to make it really easy and you live in the US…you just get this:

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Cheers, from Johanna 🙂

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NIKE GIRL INSPO

NIKE GIRL INSPO

I love the Nike shoes for little girls, here is whats on my wishlist for Savannah this spring/summer:

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Sometimes I just get sick of all the pink and frozen theme, ha ha. I love red on Savannah so these are easy favorites!

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Coconut it up! But hating it….?

Coconut it up! But hating it….?

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I hate coconut water. There, I said it! 🙂 I know I am supposed to love it and definitely suppose to drink it everyday as it is healthy for us. But I just can’t stand it.

IMG_1998So if you are like me and dont like the taste of any kind of coconut water (you know how they have all the different types with different taste to it? – well I hate them all) but you still know its good for you so you want to drink it…then this a good tip:

Buy the plain coconut water. Buy a grapefruit and two limes. Squeeze the grapefruit and the limes in the coconut water and add lot of ice. Its lovely!

Love from Johanna 🙂

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Super Bowl Snacks! The right way!

Super Bowl Snacks! The right way!

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“I think I am pretty good eater” thats what almost all of my clients tell me. 🙂 And I believe them. Its usually someone else who ruins the very well planned out eating plan. Like when you are invited for lunch to a place that only serves fried food. Or you are invited to a dinner party and it feels rude to say no thanks to dessert. Or even worse…when its Super Bowl and everyone snacks! This weekend thats whats up here in the US. Super Bowl sunday and people will eat their heart out. So after I had experienced a couple of these Super Bowls I decided to make some healthy snack options. (just for those of us who dont want to eat our heart out, no pun intended 🙂 )

I am a HUGE hummus lover!! I eat hummus all the time, to everything and with everyone. For me it replaces dressing, sauce…actually whatever! When I am in Norway I usually make my own hummus by just mixing som chick peas (kikerter) Olive oil, garlic, lemon and a little water. I usually change it up by adding som artichoke, pinenuts and different things. And when I am in the US I just buy some of the hundreds options we have here. I actually love hummus so much that when this magazine in Norway was going to do an interview with me on my eating habits- the whole interview ended up being about hummus and I think they thought I was a bit crazy 🙂

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As you see from the picture at the top my daughter also loves hummus! 🙂 We bring it as snacks everywhere!

So for this Super Bowl weekend- try it out! Make some options with hummus. Make it yourself or buy the different options. Cut up some vegetables and have som pita chips – people will love it!:)

Another tip is adding some healthy tacos to the party table, they dont have to be like the traditionals 😉

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The ones I make is just steak, avocado, parmesan, cucumbers, lettuce and some chipotle sour cream sauce- so good!!

Happy Super Bowl guys!!! 🙂

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70% of moms have recti split and never know thats why they can never get a flat stomach! Here is how!

70% of moms have recti split and never know thats why they can never get a flat stomach! Here is how!

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Have you had a kid or two and can’t seem to get that flat stomach back? Do you feel like you are doing A LOT of sit ups, eating well, but there is just that one floppy part that won’t go away? Well, it might not be your fault at all, and those regular sit ups are not going to do anything for you!

After doing my prenatal postpartum certification it really opened up my eyes for the issues moms have to face after giving birth. I dont think there is enough information out there about this, so here I go with my first mommy- fitness post 🙂

Let me tell you about Recti Split.

It is very common for pregnant women to experience separation of their abdominal muscles. This causes poor core strength and can lead to low back issues, digestive issues and a jelly belly (mummy tummy).

70% of women who have had a baby will have split abdominals (diastasis recti); that’s two out of every three! Yet most mothers are not aware that they have a split and often the condition goes untreated.

But I know that you who are reading this now, wants to know how you can first of all find out if you have recti split and most importantly how you can fix it!

A diastasis is measured in fingers because that’s the easiest way for you to tell exactly how far your muscles have separated. Given that everyone’s fingers are different sizes this is not a perfect form of measurement; but the important factor is that you can easily check and measure a diastasis on your own.

Here’s how you check:

  • Lie on your back with your knees bent and your head on the floor.
  • Place your hand on your stomach with the fingers pointing in the direction of your toes
  • Press your middle three fingers into your belly button.
  • Relax your abdominal muscles and gently lift your head, drawing your chin towards your chest. If you are holding your abdominal muscles in as you check it will give you a false reading as this will make the diastasis appear smaller. The muscles will also get closer together the higher you lift your head.
  • If you have a diastasis you will be able to feel the rectus abdominis tightening up on either side of your fingers. If you cannot feel this muscular contraction you may need to place more fingers in the gap between the muscles so you can measure it correctly. In some cases this gap may be 10+ fingers wide.
  • You also want to determine the condition of the connective tissue. The deeper your fingers will go towards your spine, the weaker the connective tissue. If you feel a pulsing while you are checking, this is a sign of very weak connective tissue.
  • If, when you raise your head, you simply feel your stomach muscles tighten underneath your fingertips (as opposed to tightening on each side) then you do not have a diastasis.

Unfortunately some doctors choose to advice everyone with recti split for a tummy tuck making it sound like that is the only option. For some severe cases that might be the only option, but in most cases, all you need to do is the right exercises.

What you need to do:

AVOID THESE EXERCISES: Reverse leg lowers, Frontal planks, all crunches, Pilates 100s, Oblique Twists.

DO THIS:

First, you need to FIND and connect with your deep core muscles. Here’s how: Without raising or tensing your chest or shoulders, GENTLY draw your belly button back towards your spine as you slowly exhale. That’s the right muscle! You’re not ‘sucking in’ or making any forceful or exaggerated movement. Your pelvis shouldn’t tuck under as you do this – in fact nothing should be happening in your shoulders, chest or pelvis! – it is just a subtle drawing in at the lower abs.

Then good exercises TO START WITH are:

Head raise

The head raise is a deceptively easy looking exercise that can help correct a separated rectus. Start by lying face up on the floor with your head on a pillow, your knees bent and your feet flat. Wrap a towel around your waist, crossing it over your abs and grasping an end in each hand. As you raise your head to bring your chin to your chest, exhale and pull your belly button to your spine while lightly pulling outward on either ends of the towel. Imagine the gap in your rectus abdominis getting smaller. Hold the contraction for five seconds and then release it as you lower your head back down. Do this 10 times, three times a day.

here is how:

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Pelvic tilt

Pelvic tilts effectively strengthen your stabilizing muscles. Start this exercise by lying on your back with your knees bent and your feet shoulder-width apart on the floor. After exhaling and engaging your transverse abdominis by pulling your belly button to your spine, engage your buttocks and roll your hips back. Imagine trying to eliminate the space between your back and the floor. Hold the contraction in your tummy for up to five seconds and then release it and return your hips to the starting point. Perform pelvic tilts up to 10 times, three times a day.

If you are up for it you can also rise the pelvic up from the floor and do the pelvic tilt from there.

See video here!: IMG_2074

Hip lift

The hip lift, sometimes also referred to as the bridge exercise, is also done while lying on the floor on your back, with your feet flat and knees bent. This exercise is the next step up from the pelvic tilt. It starts in a similar manner; you draw your navel to your spine and engage your glutes. Instead of staying on the floor, you raise your hips and back until your body forms a straight line from your knees to your shoulders. Hold the contraction for up to five seconds and then lower back down to the starting point. Repeat this motion 10 times, up to three times a day.

here is how:

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This is how you want to start and then build from there as you get stronger!

I hope this helped as I know from a lot of my clients that this is a problem.

Let me know if some pictures or videos would have helped here and I will make sure to update with that!

Lots of love from Johanna

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WHY DID WE DO THIS?

WHY DID WE DO THIS?

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Why did we start GIRLSINSHAPE?

Because the only thing that works when it comes to fitness, health and getting in shape is support. If we push each other down, get jealous or think for a second that we are different and can’t do it- it won’t work. All my clients have to give themselves a pat on the back…. But I literally make them give themselves a pat on the back- right there and then! Its so important and both Charlotte and I thought we needed a place where women can connect and find inspiration, ideas and advice when it comes to fitness and health. Later we will also add before and after inspirational pictures from all of you readers- we can’t wait for that! We had not even really launched this site and you guys were all over it and the visitors to this site was overwhelming the first couple of weeks. But it was so amazing for Charlotte and me to see that it was really a need for this.

so please….give yourself a pat on the back. Please love your body- thats one of the most important things we do! And join us for this roadtrip of fun, inspiration, fitness, health and pure girlpower.

Much love from Johanna and Charlotte 🙂

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GIVEAWAYS: FITNESS DVD

GIVEAWAYS: FITNESS DVD

So, every friday I pick a winner who gets my workout DVD. All you have to do to enter is to follow GIRLSINSHAPE on Instagram, Facebook, Twitter or all of them (the more active the better of course :))

This week Lena Neegaard won!!!

I hope you love the DVD Lena and I really hope you keep us updated on how you are doing! I love photos of you guys working out to the DVD!

Love from Johanna 🙂

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MY WORK OUT MUSIC

MY WORK OUT MUSIC

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My workout music!

I love to run! But without music I could never do it. I always say that life itself should have background music, he he. Since thats a bit hard to do I opted for the runs. Whenever I run there has to be music.

And this is what I like to listen to these days when I run:

1. Mark Ronson feat. Bruno Mars. Uptown Funk

2. “Mama Said Knock You Out”  LL Cool J

3. “Let’s Get It Started” The Black Eyed Peas

4. Megan Trainor – All about that bass

5. Train- Hey, Soul Sister

6. One Republic- Good Life

7. Shakira- Empire

8. Ed Sheehan- Sing

9. One Republic- Love runs out

I always finish my run with this one:

10. Natasha Bedingfield- Wild Horses.

Have a good run guys!!!!

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WHEN YOUR SHIRT DON’T FIT

WHEN YOUR SHIRT DON’T FIT

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Hi guys,

My mom made sure to give all her kids a large dose of confidence thinking that hard life would steal away a whole lot of it. She has often told me that I seemed to keep it all 🙂 But nothing could prepare me for working in Hollywood. Its and old story that I have been told several times that I am too big, too fat, too much, too big built…I have heard it all, but it didn’t hurt. Its kinda what you have to expect when working in television in Hollywood. What hurt was often the way it was said. When you sit in front of your manager, your booking agent, your PR agent and your stylist and confidently claim that you are your size no matter what anyone says it seems like a good idea..until they say: “Well, then I guess we are out of a job, cause if you dont work, we dont.” Then it all doesn’t seem that cool anymore. And it hurts to put someone out of a job cause you are too fat.

Its not what they say, but how they do it. Like when I was up for the job of a lifetime. It had been months of preparation, auditions and interviews. It ended up being between me and another girl. Out of thousands of applicants it was between me and someone else to host at one of the largest TV networks in USA. I couldn’t believe it. I had been the first Norwegian to host at the american MTV and now I was so close to getting this job that was even bigger!! Me, this girl from Nesodden, Norway, in America, so close to the goal. When I was called in for a meeting with the producers I knew this was it. There is no way they call you in for a meeting with the producers unless you got the job. I had to fight the tears all the way there. Happy tears. When I entered the room they were all there, 8 producers around the oval table. At the end of room they had two huge posters hanging from the ceiling and all the way to the floor. The posters were covered by large white sheets. They all had a smile on their face and I just knew it! I frickin got the job!!!! I just wanted to scream, but knew to hold it in just a little longer. They started by tearing down the first sheet and right in front of me was the full length picture of the lady who was the current host of the show. I just gave them a huge smile and wondered how I should react when they would unveil the picture of me as the new host.  And they did, they took down the other sheet and there I was! The full length picture of me, a huge smile. The new host!!!! I was about to scream, cry or just faint. But I kept it in and let them speak. I wanted to hear the words, so bad.

– Do you see what we see Johanna?

– yes, thats me (huge smile)

– And do you see how big you look compared to her? (pointing to the picture of the other host)

– yes

– Do you then understand why you can’t get this job?

…….

Yes, I understand. I understand that Hollywood has a fucked up vision when it comes to health, beauty and fitness. That I have never had any problem understanding. But what I never will understand is that these people took it upon themselves to make posters, hang them up, cover them with sheets, show up all 8 producers with a huge smile just to really knock it into my head how fat I am. That I will never understand and that is what hurts.

Then I cried.

But to leave this on a happy note. It is not often you feel really pretty in Hollywood. But I remember one time. I had a photoshoot with Erik Asla. Norwegian photographer. Living in Los Angeles and New York and known for taking pictures of every beauty out there for Vogue, Allure and Bazaar, just to mention some. He was going to take my picture. And I knew I couldn’t bullshit my way out of this one. No big Hollywood smile to cover up this one. This was going to be a sexy shoot. I dont do sexy..I just tend to look constipated. 🙂

But that day he made me feel more beautiful and confident than ever. And just to make it clear. The day I cried and the day I felt incredibly beautiful – I was the same size 🙂

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So when your shirt dont fit …for whatever reason…just flaunt it, put on a big smile and find someone who sees your beauty without comparing you to anyone else.

Love from Johanna

All pictures from the amazing Erik Asla. 

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IF YOU CAN ONLY DO 1 THING… DO THIS!

IF YOU CAN ONLY DO 1 THING… DO THIS!

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Why do people drink warm water with lemons?

I tell all my clients to start the day with warm water with lemons. I know a lot of people do this cause they know its good, but they dont really know why it is good. So, let me tell you why:

Boosts your immune system

Lemons are high in vitamin C, which is great for fighting colds.  They’re high in potassium, which stimulates brain and nerve function. Potassium also helps control blood pressure.

Balances pH

Drink lemon water everyday and you’ll reduce your body’s overall acidity. Lemon is one of the most alkaline foods around. Yes, lemon has citric acid but it does not create acidity in the body once metabolized.

Helps with weight loss

Lemons are high in pectin fiber, which helps fight hunger cravings. It also has been shown that people who maintain a more alkaline diet lose weight faster.

Lemon water aids digestion

Lemon juice helps flush out unwanted materials. It encourages the liver to produce bile which is an acid that required for digestion. Efficient digestion reduces heartburn and constipation.The warm water serves to stimulate the gastrointestinal tract and peristalsis—the waves of muscle contractions within the intestinal walls that keep things moving. Lemons and limes are also high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract.

Its a diuretic

Lemons increase the rate of urination in the body, which helps purify it. Toxins are, therefore, released at a faster rate which helps keep your urinary tract healthy.

Clears skin

The vitamin C component helps decrease wrinkles and blemishes. Lemon water purges toxins from the blood which helps keep skin clear as well. It can actually be applied directly to scars to help reduce their appearance.

 Relieves respiratory problems

Warm lemon water helps get rid of chest infections and halt those coughs. It’s thought to be helpful to people with asthma and allergies too.

All in all lemon water is just good for you! Make sure the water is warm, but not hot! and make sure you use real lemons, not lemonjuice added 🙂 Just squeese half a lemon in a cup of warm water and drink it up and you are ready to start the day! 🙂

Let us know how it goes, we would love to get your feedback !

Love from Johanna

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THE BEDSIDE WORK OUT

THE BEDSIDE WORK OUT

Hi guys!

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After having a baby and working full time I tend to struggle to find time for that 1 hour workout I would like to fit in. Also, a lot of my clients seems to have not only a time issue but struggling to find time to actually go to the gym. So I wanted to create a program you could literary fall out of bed and do right there and then, in your PJs, with no equipment other than your bed and in less that 30 minutes. So I did.  And I called it the bedside workout. Here is how you do it:

 

1. 20 Bed Squat. Stand facing at least 5 inches away from your bed, feet shoulder-width apart, with an upright posture. Using your quads and gluten, squat until you lightly touch the top of the mattress. Don’t sit all the way down. Return to start position. Do 20 reps.

2. 20 Pistol Squat. Sit close to the edge of the bed, arms out in front of you for balance, one foot raised slightly off the floor. Rise off the bed until fully upright pulling the elevated knee into your chest as you stand up. Do 10 on each leg.

3. 40 Bed climbers. Like I am showing here:

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perform the mountain climbers by running on the spot with high knees. Making the knees come as close to the chest as possible. Count slowly to 40 while doing these.

4. 25 Bed push ups. Same starting position as the bed climbers and just do the push ups  to the bed. The angle to the floor makes the exercise harder or easier. Do 25 reps.

5. 21 Sleeping crab. Start laying down flat on your back. Raise one knee up by bending it. Raise your upper body up. Pull your arms back and hands to the floor and lift the hip and leg up to this position:

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Back to starting position and do it again starting with the other leg. Do 21 reps.

 

6. 3 min x 3 Shoulder roll. Standing with an upright posture. Hold your arms out to the side away from you body. As if you imagine having a big ball in each hand and rubbing it, use shoulder and shoulder blade to turn hand under and over the imaginary ball. Do this for 3 minutes and take a 10 sek break before you go again. It will burn your shoulders 🙂

There you go! all you gotta do is fall out of bed and give me about 15-20 minutes and you got yourself a pretty good start to the day.

Love from Johanna:)

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