One You Podcast Josefine Holmberg

Amanda and I are talking about her health journey up until now but also how it will always be an important work in progress with changing focus areas. She’s sharing the health journey she has had from birht up until now. She does cooking classes and coaches people 1-1 to help them be their healthiest version, and what that means is different from person to person. 
If you want to work with her, email her - at amandaeliselove@gmail.com
FB group - Amanda Elise Love
Her podcast covers all aspects of holistic health such as physical, emotional, cooking, mindset, nutrition, trauma, and more. It has solo episodes and expert's in their specific field. 
Amandas Podcast- Physical, Emotional, Health Secrets with Amanda Elise Love


Connect with me:
Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)

For me lifting weights it’s not all about looking good in the mirror. That is an added benefit in my opinion. I lift weights in order to keep my body strong and healthy. 
Reasons why you should lift
Boosts your confidence You can eat more To sculpt your bodyStrengthen your bonesBurn more calories So many benefits! 
In regards to form when lifting weights, you should always listen to your body and perform the movement in a way that feels good to your body type, but also so you feel the muscle that is supposed to be working. You do perform lifts in certain ways BUT we have different body types so it will be slight differences from person to person. One person might feel a hip thrust more if they turn their toes out a little while others need to have their toes pointed straight forward. So even if there are general guidelines we are not all the same. 
I encourage you to try if you haven't!! 
Send me a message and I will send you a free workout 
https://www.instagram.com/iamjosefineholmberg/

Connect with me:
Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)

Today I want to address a question I got from a client and it’s something a lot of people are asking me about. How to get back on track if you fall off your routines because of different reasons such as sickness, injury, travels, etc. 
I have also fallen off my routines big time right now, I haven’t felt this off in a long time. It’s due to a combination of stress and a lot of things going on in my life. I know that is not an excuse, I know it’s only up to me, my prioritize, and how bad I want it. 
I do know that I feel much better when I have my routines and I do things my way in order to feel my very best. But at times life happens and things will not be as perfect as you wish. 
The most important thing at these times is to get back on track! 
I also spoke to a friend of mine yesterday who reminded me about something really important - How bad do you want it?? It’s a great question to ask yourself. How bad do you want the goal you have set up for yourself? No matter what it is, is your goal bigger than your excuses?
I’m not asking this in order to be hard on you, I’m asking it so you can be honest with yourself? 
The first thing I want to do is to write down your WHY and your GOAL! 
Write it down on a piece of paper so you have it in front of you. 
The next step is to think about at least 3 reasons to why you want this. 
Answer the following questions
Is this a realistic goal?How long will it take me to get there in a sustainable way?Is it a short-term or long-term goal?Can I make this a lifestyle so I can sustain it after x months as well? When you have all that you have a starting point. 
Now it’s time to plan a week out, keep it realistic!!! Make sure that you will have time to spend on meal prep, training, cardio, etc so it doesn't add extra stress. Start slow and ramp it up with time. 
Key things for success: 
Plan your workouts Have a workout routine to follow (even I have a coach) Plan your meals for every week Always bring water everywhere Share your goal with people who can hold you accountable Keep your why close 

Your WHY needs to be stronger than your excuses!!! 

Love, 
Coach J


Connect with me:
Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)

First of all, make sure to follow Gina on Instagram - https://www.instagram.com/nutri.gina.wellness/
If you are interested in nutrition and knowing what food you should and shouldn’t eat, you should go listen to this episode. Gina works as a nutrition coach and guides you to know what your body needs in order for you to feel your very best. She does this through muscle response testing which is really interesting and something I love. 
She also does Reiki healing and emotion code work.
Instead of restricting you or telling you exactly what to eat, she helps you to figure out what your body likes and doesn’t like. She is amazing!!
Again, follow her - https://www.instagram.com/nutri.gina.wellness/


Connect with me:

Email address: josefineholmberg1@gmail.com
Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM 
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)

I haven’t done an episode in a while so here is a new one for you and an update on what’s been going on in my life in LALALAND.
My life is so different here in LA compared to Sweden and how I grew up. I love Sweden but I’m completely in love with LA, there's something magical about this city. Ever since I first walked down on the beach in Santa Monica I have felt that way. I just love it so much here. 
What I love the most is the amazing weather and the people I get to meet. 
But I do love to go home to my parents' house for a few weeks and just be with family! 
I have been working a lot since I got back and life has mainly been work, training, and more work. But I have also celebrated my birthday and been catching up with friends. 
I got my hair done by - https://www.instagram.com/filledwithhair/
I also go this amazing lymphatic drainage massage by  -  https://www.instagram.com/eyefulbod/
It was amazing!!!
Check them out if you are in LA!


​​Connect with me:

Email address: josefineholmberg1@gmail.com
Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM 
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)

The most basic habits and routines are what will help you to reach the most success. 
If you create routines to lean on and stick to even when things get stressful this will really help you to become the best, most bulletproof version of yourself. 
So take a little time just to fill out this simple schedule and use it as much as possible during the week. 
Decide your bedtime (This is most important and more important than wake-up time. Keep it the same every day). Decide on your wake-up time, at least during the week. Plan your workouts during the week (I like to plan them first thing in the morning, it gives me energy, and I will never get too busy to get them done, bc I do them first.)Plan your meals for the week and stick to the - meal prep. Move your body throughout the day, be aware of how much you sit, and plan in some movement, even if it is to just walk from one coworker to the next in your office. MOVE YOUR BODY! 

​​Connect with me:


Website  👉  https://www.josefinefitness.com/
Coaching 👉 https://form.typeform.com/to/bbiX27Fk
App 👉 https://start.oneyou.app/get-the-app
Instagram 👉 https://www.instagram.com/iamjosefineholmberg/
Review on Apple Podcasts 👉  https://apple.co/3GjXFcP
Listen on Spotify 👉 https://spoti.fi/3joQgyM 
Subscribe on YouTube 👉 https://bit.ly/3m063G8
Foursigmatic ☕️ - https://bit.ly/3sc34xp
(10% with Code JOSEFINE)