WHAT WE FOUND

New Year, new chapter, clean slate! Embarking on a fresh start in life is an empowering journey that involves intentional changes and positive actions. Here are five things you can do to initiate a fresh restart: Source : Pinterest Set Clear Intentions: Clearly define your goals and intentions for the fresh start. Consider what aspects of your life you want to change or improve. Establish both short-term and long-term objectives to guide your journey. Reflect and Learn: Take time to reflect on past experiences and identify lessons learned. Acknowledge both successes and challenges, extracting insights that can inform your decisions moving forward. This self-awareness can be a powerful foundation for personal growth. Create a Vision Board: Visualize your aspirations by creating a vision board. Use images, quotes, and symbols that represent the life you want to live. Display it in a prominent place as a daily reminder of your goals and motivations. Embrace Change: A fresh start often involves embracing change and letting go of things that no longer serve you. This could include habits, relationships, or perspectives that hinder your progress. Be open to new possibilities and opportunities. Establish Healthy Habits: Cultivate positive habits that contribute to your overall well-being. This could involve adopting a healthy lifestyle, incorporating regular exercise, improving sleep hygiene, and maintaining a balanced diet. Small, consistent changes can have a significant impact over time. Remember, a fresh start is a personal and ongoing process. Be patient with yourself, celebrate small victories, and stay committed to your goals. Surround yourself with supportive individuals, and consider seeking guidance from mentors, coaches, or counselors as you navigate your journey towards a renewed and fulfilling life. BY: HANNAH ANDERSSON

BY: ALVA POLETTI New Year Resolutions are a subject of considerable debate. While some people lovingly embrace them, others ferociously oppose. Personally, I welcome any opportunity to rebrand myself and embark on a fresh start. However, it's essential to recognize that a goal without a plan is merely a dream. Although there's nothing inherently wrong with dreaming (believe me, I have Neverland tattooed on my shoulder), transforming aspirations into reality requires concrete planning. I sense that people's aversion to New Year resolutions often arises from past experiences of self-disappointment. Allow me to offer some tough love advice. Establishing goals, crafting vision boards, and making resolutions trigger the release of dopamine. Verbally articulating our aspirations momentarily tricks our brains into believing we have already succeeded, providing a dopamine boost. Imagine running a business; you wouldn't set goals at the start of the year and revisit them in December without a plan of action and strategies in place. Approach your life with the same strategic mindset you would apply to your business. Below you will find a printable journal consisting of six pages to help you reflect on your current situation, define your dream life, structure your goals and plan your success. Hope you find it helpful and HAPPY NEW YEAR! Psst! No need to print it if you prefer to work digitally. You can download it to your iPad, phone or computer as well!

As with everything, we sometimes need to spice up our routines to stay motivated, satisfied and challenged. How many times haven't picked the exact same groceries and greens in the supermarket? This is your sign to take a new route in the store, to level up your nutritious sallads! Here's our 5 tips on how to play with your next sallad; HEAT IT UP Taking a few minutes extra to roast your sweet potato, tomatos or feta cheese in the oven creates an amazing release of flavors. Same goes for nuts, roast them carefully in a frying pan and top your sallad. TRY ANOTHER OIL Explore for example Avocado oil or Walnut oil, to give a rich and slightly different taste to your greens. ADD FRUIT Add sweet pieces of apple, melon or peach, or why not create bitterness with some lemon zest or pomegranate? If you have a sweet tooth, adding some fruit to your lunch sallad can help decrease your sugar cravings in the afternoon. HERBS Adding herbs contributes to a richer, more whole experience to you sallad. Mix a herb dressing, or mix your lettuce with some fresh basil leaves. COPY RESTAURANTS Feeling uninspired still? Go online and check your favorite restaurants menus, and create your yummy version of it. BY: ELIN TRANBERG

BY: ALVA POLETTI *Trigger warning: This article addresses topics related to various eating disorders. Having navigated through a decade of grappling with various eating disorders, I understand the formidable challenge that Christmas poses. For years, this time of the year held no positive connotations for me; it was a pitch black realm of anxiety and self-destructive thoughts. Discussing eating disorders is difficult due to their myriad variations, making it nearly impossible to approach without triggering someone. However, amidst the diversity of these disorders, it's crucial to recognize their common traits—they are all deceptive and dangerous. Being excessively "selective" with food or using eating as a means to cope with emotions are NOT personality traits; they are symptomatic of mental illness. Drawing from my experiences with anorexia, binge eating, and bulimia, this article aims to provide guidance for those currently battling such demons or supporting someone who is. May it serve as a handbook to ease the holidays. Take care <3 BY: ALVA POLETTI Source: @alvapoletti Put All Cards on the (Dining) Table Primarily, I believe the best advice I can offer is transparency. Despite potential struggles with your relationship to food, rest assured that you are not alone. The majority of people today contend with imperfect relationships with food and their bodies. Regrettably, one of capitalism's numerous downsides is its tendency to instill a perpetual sense of inadequacy—an issue deserving of its own discussion. Whether you are currently battling an eating disorder or someone around the table is, or even if you're uncertain about others' struggles, initiate a conversation. Urge everyone to conscientiously refrain from engaging in triggering behaviors. You might express it as follows: "I would greatly appreciate it if we could refrain from discussing workouts or fasting in the days following Christmas as a means to compensate for food." "I believe I speak for most of us when I say that minimizing talk about body image, the quantity of food, and extreme fullness during this holiday would contribute to a more positive atmosphere." "Could we collectively agree not to comment on our own or each other's portion sizes—whether a plate is overflowing with food or nearly empty? We are all unaware of what someone else has consumed previously or plans to eat later." "Let's make a collective effort not to pressure anyone into consuming more food. We're all well aware of the abundance available, and each of us is perfectly capable of helping ourselves." Re-Ignite Your Childlike Wonder A shared characteristic of all eating disorders is an excessive focus on food, particularly challenging during holidays when societal emphasis on food intensifies. While advising to shift focus might seem facile, I acknowledge it's easier said than done. My suggestion is to write a list of activities you enjoyed as a child during Christmas—moments when eating disordered thoughts were absent. Jot it down on paper, and you'll find that "eating" will likely be low on that list. Personally, even though I relished treats and food as a child, they were far from dominating my thoughts. Here is my list this year: Grab a Bigger Plate This simple technique has proven invaluable in navigating all three eating disorders. During my battle with anorexia, my primary fear centered around losing control the moment I started eating, leading to overeating, despite never having experienced a binge-eating episode before. Consequently, I would avoid eating as a way to maintain a (false) sense of control. However, by opting for a larger plate, pre-planning my meals, and arranging everything on a single plate, I gained a (once again false) sense of control. This allowed me to have a clear overview of all the food I was about to consume. It's important to note that this method isn't meant to challenge anorectic tendencies but serves as a short-term management strategy. Additionally, combining first, second, and third courses on one plate also proved beneficial in managing binge eating and bulimia. Having all courses together helped avoid revisiting the buffet table, a situation that often triggered binge-eating episodes. Dress for Cozy Comfort Embrace a balance between looking stylish and feeling comfortable. While there's no mandate against wearing fitted pants or dresses, if the sensation of snug clothing triggers destructive thoughts, I advise you to opt for comfort. You don't have to sacrifice your well-being for fashion—it's not worth it! Promise!! Enjoy the Taste This aspect might be the most challenging on on the list, especially if you've long associated food with feelings of shame and guilt. However, I strongly encourage you to give it a try. If you're interested in delving deeper into mindful eating and living, I recommend reading INTUITIVE SELF-CARE: 6 WAYS TO BECOME BETTER AT LISTENING TO YOUR BODY'S NATURAL SIGNALS, an article that I wrote some time ago. Wishing you a Merry Christmas and reminding you that you deserve love—not only from others but also from yourself <3

BY: ALVA POLETTI Ever since I began following Grace Beverly, I've been eager to try out her activewear brand, TALA. I've never come across a negative review online, and the brand's commitment to environmental and social sustainability is commendable. Honestly, the only factor that has deterred me from proceeding to "checkout" is the additional tax applied to UK orders (I always find it to be a bit of a gamble and I'm too lazy to deal with returns from another country, haha). Nevertheless, this December, I decided to treat myself but as a devoted fan and returning customer of SKIMS and Lululemon, I knew that my expectations were set high and that I could be in for a disappointment. With all this being said, here is my honest review of TALA. SHOPPING EXPERIENCE, SHIPPING & DELIVERY First things first, the website's a breeze to navigate, working seamlessly. Products are neatly sorted into categories based on functionality, fit, and material – a feature I find quite handy. Now, at a quick glance, the eight subcategories of leggings might seem a tad excessive and a bit intimidating. Yet, hovering over each category gives you a solid description of the intended activity level and fit, which turned out to be surprisingly helpful in narrowing down my choices. It took 6 days for my order to make its way to Sweden and an extra 3 days to land at my local post office – a delivery time that, in my book, is perfectly reasonable. Happy-clappy! The tags are made from seeded paper. Pop them in some soil, add water and watch as they grow! SUSTAINABILITY Let's face it – fashion isn't exactly synonymous with sustainability. The most genuinely sustainable way to shop for clothes is, of course, the secondhand market. Yet, in navigating this environmental minefield, there are ways to soften the blow. A well-thought-out sustainability plan has become increasingly essential for brands today as customers are becoming more aware of their impact and seek brands that address these concerns. Here is where we enter TALA, a beacon in a sea of greenwashed fashion claims. What sets them apart? A dedicated category in their TOP menu, laying bare their commitment (kuuuudos to TALA for avoiding the common trend of burying sustainability deep in the ABOUT page or as an inconspicuous link in the footer). TALA also acknowledges its shortcomings but emphasizes ongoing efforts to improve. As a nice touch, their tags are made from seeded paper, letting you plant them for a touch of eco-friendliness. Source: Tala Website FIT, MATERIAL & SIZING When it comes to sizing, they work within the same range as SKIMS (XXS-4XL). Also, similar to SKIMS and many other brands today, all products are showcased on bodies of various shapes and sizes. Personally, I opted for my usual size and everything fit perfectly – I'm thoroughly impressed! Additionally, many leggings are available in both tall and short lengths, a feature highly appreciated by someone of shorter stature (or should I say minion) like myself. // Top - HERE (click!) // Yoga pants - HERE (click!) // CONCLUSION Having felt the incredible material and seen the impeccable fit, I must confess, I'm in love! When taking into consideration the sustainability aspects and pricing as well, I can confidently say that I'll be coming back for more, and SKIMS, as well as Lululemon has, without a doubt, lost a customer to TALA. Over n' out peeps!

BY ESTEBAN G VILLANUEVA There’s currently a TikTok trend going around that dubs Selena Gomez’s 2020 record People You Know as the song of 2023. While most of the time TikTok trends shouldn’t be taken as direct facts, every now and then they are representative of some underlying social understanding and in this particular case, I believe it shows itself as a representation of what people, as a collective, have felt in 2023. Dwelling into the song’s lyrics, the song’s chorus (arguably the most sticky part) goes along the lines of: We used to be close, but people can go From people you know to people you don't And what hurts the most is people can go From people you know to people you don't According to an interview with Apple Music, Gomez said the hook of the chorus, the first phrase, came randomly through a friend’s friend but it was so perfect it stuck. Gomez said, “Everyone goes through that, you know? You go through seasons, people are meant to be in your life for some, and others, they’re not. I hated change, I mean, I kinda still do. But every time I’m on the other side, I’m like “Ugh, thank you for that one, I needed that.” And she couldn’t be more right. There’s a couple life theories, metaphors, or trains of thought that explore this concept. The theory of Life’s Seasons — like Gomez — presents that life is seasonal, people are meant to be in it for some time, then leave. The metaphor of the Tapestry of Life says that our lives are an intricate tapestry made of joy, pain, experiences and people; and just like tapestries, some colors, threads or weaves last longer than others, but at the end, they all matter. My personal favorite refers to a much less intellectual or deep persona, but in no means less relevant, Nanny McPhee. In her movies, McPhee has a phrase that goes: “When you need me, but do not want me, then I must stay. When you want me, but no longer need me, then I have to go.” When we look into it, more than just a clever and somewhat witty way to deem her work is done, McPhee’s phrase conveys a nostalgic, yet reassuring feeling that a need, purpose, and growth in our life has been met, reached, and achieved. The phrase itself presents that sometimes there are people or situations that come into our lives to teach us, mentor us, make us grow, make us change, discover something about ourselves or understand something about our lives and when that is eventually done, they must go. The lesson has been learned, the growth has been grown. While there is nothing wrong on these people sticking around, more often than less it leads to nothing other than just superficial company. The purpose of the relationship and cosmic intertwining has been fulfilled, thus, the parties must part ways. Parting ways with someone we held great value for is always going to be something painful, bitter, and hurtful. But understanding that perhaps we’re parting ways with someone who taught us what they needed to teach us, gave us what they had to give us, or fulfilled the purpose they had to fulfill makes it less painful, a tad bittersweet and sore, rather than straight up painful. Like Selena said, on the other side, most of the time we end up being grateful for what we went through — even if at the time we felt like it was the worse that could happen. Let’s just remember to value the time we have with those who we currently have, learn from everyone and be grateful to the people that go from people you know to people you don’t.

This time of year Vitamin D is a crucial part of my wellness ritual. Getting limited exposure to sun in Scandinavia makes vitamin D the one supplement offering the closest thing to the health benefits of getting sun kissed. Image Source : Pinterest Vitamin D is crucial for overall health due to its multifaceted roles in the body. Here's why it is particularly important for hormone health and may have implications for depression: Bone Health: Vitamin D is essential for the absorption of calcium and phosphorus, promoting bone mineralization and preventing conditions like osteoporosis and rickets. Hormone Regulation: Vitamin D receptors are present in various tissues, including those involved in hormone regulation. It influences the function of parathyroid hormone, insulin, and sex hormones like estrogen and testosterone, contributing to hormonal balance. Insulin Sensitivity: Vitamin D is associated with improved insulin sensitivity, helping regulate blood sugar levels and reducing the risk of insulin resistance and type 2 diabetes. Immune System Modulation: Adequate vitamin D levels support a well-functioning immune system, reducing the risk of infections and autoimmune disorders. Mood and Depression: There's emerging evidence linking vitamin D deficiency to an increased risk of depression. Vitamin D receptors are found in areas of the brain associated with mood regulation. While more research is needed, maintaining optimal vitamin D levels may contribute to mental well-being. To ensure sufficient vitamin D levels, it's essential to get sunlight exposure, consume vitamin D-rich foods (fatty fish, fortified foods), and consider supplements, especially in regions with limited sunlight or for individuals with specific health conditions. Disclaimer: Healthcare professionals can provide personalised guidance on supplementation and dietary choices. Regular monitoring of vitamin D levels is advisable to maintain overall health and address specific concerns related to hormones and mood. BY: HANNAH ANDERSON

Hi you and hi week 51 & 52! I've let the holidays delay this post a lil', taking some time off in a quiet little Italian village. A lovely way to celebrate xmas in my opinion ;) ITALY One week with my funny boyfriend, sunlight, walks, gym, amazing foods (oysters, scallops, zucchini-bolognese, cheese, charcuterie..), 12+ hours sleep every night and movies <3 CAFFEINE UPDATE The coffee is exchanged for Chicca Roast and I'm feeling great! 2 weeks in now, and very curious to go through this first month, and see what effects it'll bring - especially on pms. GRAND HOTEL SPA Ended the work year with my colleagues, enjoying a spa session + massage at Grand Hotel. The ultimate spa experience in Stockholm! PYJAMAS Living in this pyjamas for year. I love that it's a staple at Arket - the trousers has been trousering so hard, it's soon time for new ones ;) GOOP LAB PODCAST I've been "deep-scrolling" goop lab podcasts, finding myself downloading episodes of three themes, "Long term relationships, attraction, sexual tension", "Balancing hormones and gut health", "How to become your future self". Over and out, see you 2024! <3 Read last week's 'Working it out somehow'

Before we get in to the exercises, let's make two things clear. Firstly, in order for your muscles to grow you must break down the muscles fibres. Doing no equipment exercises will make a difference in the beginning when you haven't trained in a while, but after some time your progress will plateau. In order to keep growing that juicy butt you need to advance, either by doing more reps (which eventually becomes unsustainable because noone has time for 300 reps per exercise) or add weights - this is called progressive overload. The exercises I share in this article are not to be viewed as a blueprint to grow your glutes by themselves but rather as an addition to your regular weighted lower body workout. They are called glute activation exercises because they help your "mind-to-muscle-connection" so that you will find it easier to primarily activate the glutes instead of the quads when doing for ex. squats, leg presses or forward lunges. Secondly, after breaking down the muscle fibres they need to be rebuilt with food. Protein is important but hitting your daily protein intake will not make a difference if you are not eating inadequately overall. You must eat in order to grow! BY: ALVA POLETTI Those two things being said, here are the 8 glute activation exercises I love to hate for a peach emoji bum. **Do 20 reps per leg for each exercise.** No. 01: Donkey Kicks No. 02: Diagonal Leg Lifts No. 03: 90° Leg Lifts No. 04: 90° Leg Lift Pulses No. 05: Straight Leg Lifts No. 06: Hip Thrusts No. 07: Unilateral Leg Lifts No. 08: Frog Hip Thrusts Good luck peeps!

WORKING IT OUT SOMEHOW will be my weekly/bi-weekly reflections on workouts, life, work and what's on my mind at the moment. Starting from the workouts and workins I do, but also just the human in trying to work it all out, 'cause we all do right? Hi week 50! QUITTING CAFFEINE I've commited to quit my daily dose of caffeine, at least for a some cycles. Researching what causes PMS, stress and hormonal imbalance the reoccuring thief for many women seems to be caffeine. Curious to learn more! Listen to this and/or this episode of Womensync podcast, and check their story highlight "Caffeine". SLOW DOWN The holidays are here - and I'm really focused on the wind down. Meditating more, not rushing and focusing on one thing at a time. SOMATIC WORKOUTS As a part of slowing down and connecting my mind and body - as well as being in phase 3/1 of my period - I'm turning to pilates, yoga and mediation this week. Read Hannah's article on somatics workouts to discover more about this concept - and it's benefits. KEEPING WARM Throwing my XL J.lindeberg puffer over everthing rn. MEDITATION Boosting sleep with The Pshycic Soul meditations, guided meditation by Crystal Heinemann following the moon cycles. New release every second week. HOME SCENT Just added this to my collection, from the newly launched Swedish brand Harriet Allure. AIR PODS PRO 2ND GENERATION Got those lovely little plugs as an early xmas gift from my boyfriend. The adaptive noise cancellation is amazing, making commuting, going to the gym, cleaning at home - so much more ZEN. First 'Working it out somehow' done, see you next week <3