All Posts by Fanny Ronkainen

Add Value To Your Life

Does your work bring you value?


Do the things you own give you value?


Do social media apps like Facebook, Instagram and Snapchat give you value?


I recently started listening to a podcast by The Minimalists (find the link below) and 3 episodes in; I absolutely love it!

A minimalist is not a person that de-clutters their home till they’ve barely got any things left, as many people think.

A minimalist is a person that is learning what adds value to their life; what to hold on to and what is a waste of time or space.

“Value is something that serves purpose or brings joy”

The Minimalists

As a new business owner this got me thinking. Everything in life is about value; how valuable are things that I own?

How can I add value to the service I provide to my personal training clients?

Or how about the things that I do on a daily basis, do they add value to my life?

​There's a really simple exercise you can do to work out what is adding value to your life, and what isn't.

Write down 5 things that you want to achieve in life.

For me, I would like to:

  • Travel to South America
  • Be able to do a 30 second free handstand
  • Grow my own vegetables
  • Have 20+ PT sessions every week
  • Have enough money to buy ONLY free range/locally produced/organic food

Now write down things that you do on a regular basis that will not get you closer to reaching your goals.

My main ones are:

  • Flicking aimlessly through the Facebook feed and Instagram feed
  • Sending snap chats
  • Having notifications on my phone
  • Watching Netflix

By asking yourself these questions you will be able to identify things in your life that don't give you value, or won't take you anywhere in life.

Start cleaning out bad habits or physical things that no longer give you value - this can change over time, and could be completely different in a month or a year's time.

By doing these exercises and being honest with yourself, you will find more enjoyment and focus to go where you want to go, be who you want to be or do what you want to do!

I’ve officially uninstalled Facebook and Instagram on my phone. But I have left Instagram on my ipad so I can post pictures because I’m still trying to find out if Instagram gives value to our clients and followers - time will tell.

It's an ongoing process. And if I can’t find value... I will uninstall it there as well.


I think the minimalist movement that is happening around the world is really cool and if you want to learn more have a look at The Minimalists website (it’s quite slick!) or listen to the podcast - links below.

For more information about Lucid Health Coaching and how we help people live a healthier life please visit our Facebook page: facebook.com/LucidHealthCoaching

And if it brings you value check out our instagram page: @lucidhealthcoaching

The Minimalists

Website: http://www.theminimalists.com/

Podcast: http://www.theminimalists.com/podcast/

Healthy Hot Salsa

I hope you all had a great Easter holiday! I made this salsa on the weekend and I thought it turned out really well; Spicy with a bit of sweetness, so I want to share it with you! Here’s my healthy Hot Salsa recipe:

2 small onions
2 cloves of garlic
1 medium sized green chilli
4 big tomatoes
splash of balsamic vinegar
splash of pomegranate molasses
salt

 

salsa

 

Chop the onions, garlic and chilli and fry together in olive oil till the onion starts to get colour. Add olive oil as you go if it sticks too much in the pan. Chop the tomatoes, put in and fry till soft. Add a splash of balsamic vinegar and pomegranate molasses to taste and salt to bring out the flavours. Tada – Now you have a Hot salsa to eat with your steak.

Enjoy!

Why everybody should do more hangs!

Are you incorporating hangs in your training?

I strongly recommend everybody to include hangs in their workout regime. The benefits are endless and for many different goals too!

There are a bunch of different types of hangs and the one I’d like to talk more about in this post is the passive hang. By a passive hang I mean not just keeping the shoulder area passive but the rest of the body as well.

Passive hangs are great to improve grip strength. Holding on to a bar or rings with your whole body hanging off the floor can be hard for your hands but the more you do it the better your grip strength gets.

Passive hangs are great to open up the shoulders. When doing hangs with a completely passive shoulder you stretch muscles around the shoulder and shoulder blade in flexion. The passive hang stretches muscles like latissimus dorsi, pectoralis and serratus anterior (note this will feel very different depending on the person due to different tightness) and can give great relief on the lower back!

 

hanging

 

 

Passive hangs will decompress your spine. With the long hours of sitting and standing we do today the spine gets compressed, which can lead to a tight and immobile spine. With regular passive hangs you can improve your spine mobility!

Once you can do a passive hang for 60 seconds you can now start exploring other types of hangs that are more challenging for the grip, that strengthens the latissimus dorsi muscle, that strengthens the shoulder blade retraction and much more.

Start doing hangs today and you will shorten the time to your first front/back/side levers, increase weights in the 3 main lifts; deadlift, squat andbench press, better your posing technique on stage and decrease risk of injuries!

Get hanging today!

Not sure how to do this?

Get in contact with us for a free consultation!

Contact

Happy hanging!

/Fanny

We believe in the community

People coming together as a community can make things happen”

– Jacob Rees-Mogg

 

In Sweden we have a saying “Alone is strong”.

If it comes from our culture where the individual is often independent of others, or if it is being too proud to ask for help I’m not sure – or maybe it is meant to build your inner strength so you learn to depend only on yourself.

Something I saw a lot of when I came to Australia 2.5 years ago was the many communities you have here whether that is in training, eating healthy or save the bush from bush fires, they are widely spread over this big Island.

I don’t think the saying “Alone is Strong” is true, at all.

I believe in the communities.

I believe we can achieve much more together and get stronger in many regards if we learn how to work together and take help from each other.

 

team-386673_1280

 

Think about it; the typical client that comes to us don’t necessarily know that much about training or nutrition, they barely have time to train in between work and picking up the kids, they don’t have the motivation to go consistently… and this is where the community comes in!

As a community you can share experiences and knowledge with others to overcome obstacles like not having enough time, not knowing what to do or how to find your inner motivation and the reasons why you want to achieve these goals!

Luke and I work hard to create that support net for our clients by bringing them together on a monthly basis for our education session. By bringing people with similar goals and daily struggles together they can learn, connect and support each other to a wider extent than we as coaches can do alone.

We believe in the community.

Fanny