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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The World’s Healthiest Breakfast!

The World’s Healthiest Breakfast!

Everything You Need To Know About Acai Bowls

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There are many food trends out there that are unwarranted, but when it comes to Acai Bowls, the buzz is 100 percent deserved!

Acai bowls are extremely popular here in Los Angeles. They look like ice cream, almost taste like ice cream, and make you feel good about your breakfast choice. It’s what breakfast dreams are made of. An acai bowl is basically a really thick smoothie that’s been topped with oatmeal, fruit or peanut butter, and then you wolf it down with a spoon. For breakfast. After eating a bowl, you will not only feel happily full (for hours) and have satisfied a sweet craving (no need to cave for a donut), you’ll have also done something that was good for you. Win win.

Get your hands on some Naturya Acai Powder (or another organic brand), add a big scoop to your oatmeal, (nut)milk or yogurt, add the other ingredients you love, done! The taste of the acai is very fresh and it makes your ‘regular’ breakfast even healthier than it was.

Mix all ingredients together in a bowl and enjoy (Calories: 240 per bowl):

  • 250 ml rice milk (1 cup)
  • 1 scoop soaked oatmeal
  • 1 scoop acai powder
  • 2 tbs pomegranate seeds
  • fresh mixed berries
  • dried mulberries dried inca berries

xo Charlotte

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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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TAKE OUR 30 DAY BUTT CHALLENGE!

TAKE OUR 30 DAY BUTT CHALLENGE!

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Get ready to feel all kinds of BOOTYLICIOUS!

As many of you have requested, I put together a great 30 day butt challenge that is easy to do wherever you are… at home, in your garden, at the gym….

xoxo Charlotte

HOW TO DO A SQUAT: Stand with your feet apart, directly under your hips, and place your hands on your hips. Tighten your stomach muscles. Standing up tall, put your shoulders back, lift your chest, and pull in your abdominal muscles. Lower down, as if sitting. Bend your knees while keeping your upper body as straight as possible, as if you were lowering yourself onto a seat behind you. Lower yourself as far as you can without leaning your upper body more than a few inches forward. Don’t allow your knees to go too far forward. You don’t want them to stick out past your toes.

HOW TO DO A BRIDGE: Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.

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HOW TO DO A LUNGE: Keep your knees aligned, front knee over your shoe and back knee pointing down. Watch yourself lunge with a side-view mirror. Make sure you aren’t leaning too far forward or back or rounding your spine. Keep your knees, hips and shoulders all facing in same direction — forward. Think about how you are distributing your body weight. Don’t force your weight into your kneecaps but rather use them as a hinge. Engage your quads, hamstrings and glutes. To make it harder you can also lift one leg and only use one leg to lift up (which is showed in picture).

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STAY SAFE IN THE SUN!

STAY SAFE IN THE SUN!

Living in Los Angeles, I try to never to go out without sunscreen. It’s this kind of casual sun exposure that is the cause of premature wrinkles –and skin cancer.

Summer is right around the corner, and I know how excited many of us are to hit the beach and lay out in the sun!
Before you go out in the sun I wanted to share my top two sun tips, so you can get a healthy glow without damaging your skin this Summer!
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1. You need a sunscreen even if you’re tan. This is an easy rule to remember: You need sunscreen anytime you’re in the sun — even on cloudy days and even if you’re tan — because you’re continually being exposed to the sun’s damaging rays!

2. Reapply sunscreen every two hours. No sunscreen is completely waterproof, sweatproof or rubproof. You need to reapply every two hours even if your sunscreen label says it’s waterproof or water resistant.
Happy tanning 🙂
Charlotte
Clothes by WILDFOX COUTURE. Photo: J. Frantzis.
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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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Buddy Up: Why partner work outs are awesome!

Buddy Up: Why partner work outs are awesome!

Don’t feel like working out after work? It’s one thing to cancel plans with yourself but it’s another to cancel on your friend—someone who’s counting on you!

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News flash: The treadmill and the bench press aren’t the most exciting ways to pass the time. With a partner, you can get your heart racing in more interesting ways. Together, you can play one-on-one basketball, tennis and squash, or make running outside together a lot more fun.  I believe that whenever you’re working out with someone else, the intensity is always going to be great than when you’re alone!

One key tip when picking your partner: Your athletic abilities should be in the same ballpark. A more seasoned gym-goer won’t get as much out of working out with a newbie. If you’re on the same level, you can push each other! An exercise buddy makes such support even more personal. If you decided to become more active this year, having an exercise pal may help you achieve and maintain that goal.

🙂

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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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GET A BIKINI BODY IN 2 MONTHS WITH THIS PLAN!

GET A BIKINI BODY IN 2 MONTHS WITH THIS PLAN!

It happens every year: Spring and Summer has a way of sneaking up. And when the flesh-baring weather hits, you want to be ready.

Acknowledge and accept the fact that transforming your body is not easy, it’s hard work. Walking around the block gripping 2 lb hand weights for 20 minutes a day three times a week or killing yourself at the gym once a week will not give you a bikini body.

Once you’ve figured out the particulars of getting yourself into the gym, don’t give up. Go four times a week. After 8 weeks, continue to work out 3 times a week. Change up the exercises in your repertoire. You will have plateaued on the current selection. The human body is adaptive and will have figured out at this point how to no longer consider these exercises hard work.

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DAY 1 – Legs:

Pick any four exercises from the list: do four sets of maximum reps. If you can go past 12-15 reps, the weight is too light and you will not being a process call hypertrophy which changes your body composition (makes it tight and hard). Afterwards, spend the rest of the hour doing steady state cardio, HIIT or a dynamic form of yoga.

1. Deadlift

2. Squat

3. Sumo Squat or Power Squat

4. Walking Lunge

5. Split Squat (stationary Lunge)

6. Cable Hip extension

7. Machine Hip Abduction

8. Machine Hip Adduction

 

DAY 2 – Upper Body

Pick any five exercises from the list: do four sets of maximum repetitions. If you can go past 12-15 reps, the weight is too light and you will not begin a process called hypertrophy which changes your body composition. When you are finished spend the rest of the hour doing steady state cardio, HIIY or yoga.

1. Bench Dumbell chest press (you can rotate between incline, decline and flat bench)

2. Overhead Shoulder Press

3. One Arm Dumbell Row

4. Bent over Row

5. Lower Back Extension on the Roman Chair

6. Weight Assisted Chin Ups

7. Push Ups

8. Sit Ups

 

DAY 3 – Lower Body

Pick any four exercises from the list that you did not do on day 1: do four sets of maximum reps. If you can go past 12-15 reps, the weight is too light and you will not being a process call hypertrophy which changes your body composition (makes it tight and hard). Afterwards, spend the rest of the hour doing steady state cardio, HIIT or a dynamic form of yoga.

DAY 4

Upper Body

Pick any four exercises from the list that you did not do on day 2: do four sets of maximum reps. If you can go past 12-15 reps, the weight is too light and you will not being a process call hypertrophy which changes your body composition (makes it tight and hard). Afterwards, spend the rest of the hour doing steady state cardio, HIIT or a dynamic form of yoga.

How much protein per day for a bikini bod?

Females should multiply their body weight by 0.75, ie. A 150 lb exercising female should consume 150 grams of protein a day, with at least 25 grams immediately after training.

How much carbohydrate a day?

Take your body weight and multiply it by 0.60. This is just enough to fuel brain function and workouts, and keep a favorable mood while tapping into fat stores, so the process of leaning out takes place

xo, Charlotte 🙂

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6 WAYS TO GET STRONGER ARMS IN YOGA CLASS

6 WAYS TO GET STRONGER ARMS IN YOGA CLASS

Practicing yoga is a great way to relieve stress, but since you’re holding yourself in challenging positions, it’s also a killer workout for your upper body. Superstrong, sculpted arms not only look good in a strapless dress, but also enable you to do more advanced yoga poses. Here are some ways you can build a stronger upper body with yoga.

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  1. Taking a class once a week is better than nothing, but you’ll really notice a difference in your upper body when you take three or more classes per week. Choose 90-minute classes, rather than 45- or 60-minute sessions.
  2. Skip Child’s Pose: While resting is important during a yoga class, if an instructor suggests coming into a relaxing child’s pose and you don’t feel you need it, stay in Downward Facing Dog to work your shoulders and upper back.
  3. Hold arm-strengthening poses longer: Five breaths are the standard when it comes to holding most yoga poses, stay in it for a few extra breaths to really feel the burn.
  4. Lift those arms: For poses that involve working the legs, make sure you don’t forget about your arms. Lift them whenever possible and take advantage of opportunities to hold your arms in more challenging variations, such as extending your arms straight in front of you in Warrior 3 instead of out wide in T-position.
  5. Do some variations while in Down Dog: Downward Facing Dog is a killer move for your upper body, but if you’re up for it, try a more challenging variation. Come into Quarter Dog or shift your weight forward so your shoulders are over your wrists in a push-up position.
  6. Try advanced poses: Instructors often lead students through a series of poses that build up to a more advanced move. Don’t be afraid to try it, since it often works your upper body. Inversions like Headstand, Forearm Stand, and Handstandare great upper body poses, as well as arm balancing poses like Crow.

xo Charlotte

Clothing from NIKE SS’15 collection

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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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WHICH TYPE OF YOGA IS BEST FOR YOU?

WHICH TYPE OF YOGA IS BEST FOR YOU?

Virtually any type of yoga improves strength, flexibility, and balance. The more intense styles can also help you shape up and trim down. The type of yoga that’s best for you will depend on what your health goals are.

For beginners: Hatha yoga is great for beginners. Poses are straightforward, and the pace unhurried. You do a pose, come out of it, then do another.

Great for weight loss: Ashtanga- and power yoga combine the regular benefits of yoga with a killer cardio session. Both styles focus on flowing from one pose to the next without rest—making for a terrific calorie burn (about 500 per hour).

Good for chilling out: Yin yoga is particularly good at activating the part of your nervous system that helps you bounce back from pain and stress.

Good for injury-prone people: Lyengar teachers are trained in biomechanics, so they understand which positions are most likely to cause injuries—and how to modify them by tweaking your form and showing you how to use props to make them less intense. Plus, a pause between poses (as opposed to flowing from one to the other) allows you to perfect your position, so you’re less likely to strain something. Lyengar may even help you recover from injury.

xo Charlotte

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TUNA WITH A HEALTHIER AIOLI

TUNA WITH A HEALTHIER AIOLI

Fish is something I eat every single day – I’m a huge fan! It’s not only my favorite food, but adding fish to your diet, is also an amazing way to stay fit, slim and healthy. Fish boosts your body’s energy production, and is fantastic for your hair and skin (Fish is definitely my favorite beauty tip).

I eat tuna once or twice a week – usually grilled with teriyaki sauce, citrus salsa or aioli. Tuna is loaded with vitamins and nutrients, low in saturated fat and is an excellent source of protein. With talks of the dangers of high mercury content, many have turned away from tuna fish, but these reports are made in relation to people who eat fish every day. When eaten in moderation, you can reap the healthy benefits of this tasty fish, while avoiding the negative effects of high levels of mercury in your food.

Aioli has a fancy name, but is nothing more than garlicky mayonnaise. And like all mayo, this dressing is packed with fat and calories, thanks to the traditional base of oil and egg yolks. If you’re making aioli at home, however, it’s simple to lighten it up: Just use light or fat-free mayonnaise instead of the regular variety, and don’t add any oil.

xoxo Charlotte

Today’s Dinner Tip: Grilled Tuna Skewers with Aioli & Fresh vegetables.   (makes approx. 15-20 pops)
  • 2 tablespoon rice wine vinegar
  • 1 teaspoon finely grated ginger
  • 1 tablespoon grapeseed oil
  • 1 tablespoon sesame oil
  • 2 tablespoon low sodium tamari
  • 1 teaspoon honey
  • 1 teaspoon sriracha sauce
  • 1 pound ahi tuna steak, cut into rectangular logs
  • *Toasted sesame seeds and scallions for garnish.
  • Sriracha Lime Aoli 
  • ½ cup aioli
  • 1 teaspoon Sriracha (you can adjust heat by adding more or less)
  • ½ lime juice (about 1 tablespoon)
  • 2 scallions thinly sliced (whites only)
  • 1/8 teaspoon kosher salt
  1. Combine first 7 ingredients in a bowl or Ziploc bag. Reserve 2 tablespoons of marinade to the side. Add tuna to Ziploc and marinate for at least 30 minutes.
  2. Heat 2 tablespoons of grape seed oil in a medium sauté pan over high heat. Remove tuna from marinade and place into pan.
  3. Sear for 10-20 seconds on each side.Remove tuna from pan and slice into bite size pieces (approx 1/4″-1/2″ thick). Drizzle marinade over tuna pieces and skewer them onto bamboo skewers.Serve with dipping sauce.
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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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SLIM DOWN WITH THIS DETOX SMOOTHIE

SLIM DOWN WITH THIS DETOX SMOOTHIE

Looking to slim down? This detox smoothie is easy to make, and packed with healthy, naturally detoxing ingredients that will help you beautify and energize in just minutes. With ingredients like avocado, ginger, green tea, cilantro and lemon juice, this smoothie will not only cleanse your body and help you get rid of heavy metals, it will also add vitamins and fiber to your diet, and give your metabolism a big boost!

Ingredients

  • 1 cup green tea, chilled
  • ​1 cup loosely packed cilantro
  • ​1 cup loosely packed organic baby kale (or another baby green)
  • 1 cup cucumber
  • ​1 cup pineapple
  • ​1 lemon (squeeze the juice)
  • ​1 tablespoon fresh ginger, grated
  • ​½ avocado

Place ingredients into a blender and puree until smooth. Enjoy!

xoxo Charlotte

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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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2 AMAZING KICK ASS WORK-OUTS FOR BIKINI SEASON

2 AMAZING KICK ASS WORK-OUTS FOR BIKINI SEASON

There are a lot of new fitness trends that promise to give you an amazing body, I’m the skeptic, there is so much false advertising in this industry and as a professional dancer and fitness trainer, I know what really works. Here are my two favorite workouts for Spring season (if you want to get in bikini shape for Summer, you need to start asap), check them out!

1. Barry’s Bootcamp 

Barry’s Bootcamp has had a lot of media attention lately, and celebrities like Amanda Seyfried, Jessica Biel and Katie Holmes love the workout, so I decided to test it out earlier this year. What’s my opinion? Love it!

I burned close to 800 calories during my workout and it felt like the fat melted off my body. It combines intense cardio with strength training, the trainers are highly qualified and hot (which is just the icing on the cake), and they use night club lighting and the most current music, which is very important for a music junkie like me. It’s an affordable and fun solution to fitness. (Link: Barry’s Bootcamp)

2. Physique 57 

Interval training taken to the next level! It’s an innovative workout that combines isometric exercises and orthopedic stretches to systematically lengthen and sculpt your muscles to create a beautiful, lean body. Celebs like Demi Moore, Denise Richards, and Kelly Ripa are all huge fans of this workout, with bodies like that, I had to give it a try. Last week was my first visit, the 57 minute workout went by so fast, I can’t wait to go back and do it again! (Link: Physique 57).

xoxo Charlotte

Photo: Corey Benoit.

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DANCE YOUR WAY TO A BETTER BODY

DANCE YOUR WAY TO A BETTER BODY

Dance is a total-body workout that has all the benefits of a long run or a session on the elliptical—and then some. In a 1-hour class, you can burn as many as 400-1000 calories. Do that 3 times a week and you could drop nearly 20 pounds in a year without dieting. You’ll also tone nearly every muscle in your body, improve balance, and boost brainpower.

Dance is hotter than ever – this coming Fall you can find even more Barre, Zumba, Hip Hop Cardio and other dance inspired classes at gyms around the nation. If you’re based in the US (or visiting on vacation), I recommend trying the “Barre Burn” class at EQUINOX, or the body sculpting “Cardio Barre” class at David Barton Gym. Try a dance cardio class at your local gym or dance studio – most dance studios offer open level classes, so you don’t have to be a professional dancer to attend.

xoxo Charlotte

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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:

nike shoes

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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