MY PODCASTS

I woke up to sunshine (again!) hoping the summer would be back, but no, still a little bit cold but good enough for a power walk. I love to walk much more than I like to run and some say walking is healthier than running. Low pace, but longer distance. I usually walk 7 to 10 kilometers depending on my route and it takes me two podcasts (kidding…) it takes me from one to two hours depending on how fast I walk. What I listen to? Podcasts, always podcasts or the local radio.

SUNSHINE
My favourite podcasts are all Swedish; my top pods are
…and sometimes Business podden (but I only listen to the angel investor parts…and not the silly pitching)
SUNSHINE
I discovered podcasts just a year ago and since then I’m totally hooked. It’s also a great way for me to listen to Swedish and I can feel my language has improved since I started to listen, or at least my mom does not complain when I talk any longer. I haven’t lived in Sweden since ten years ( since I was 19..) and it’s scary how fast your language skills gets weak, I would always know how to speak but the brain can’t find the right words sometimes and hence, I end up adding Norwegian, german, french or English to it all  and the words my brain picks the first. Quite a strange mix. I’m going to let my day start now, and I’m already sipping on my first cup of green tea. Have a good one and speak tomorrow!
SUNSHINE

I always listen to podcasts on my walks... 

SUNSHINE
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TWO TIPS FOR RUNNING

Good morning! The alarm rang at 06.00 and I crawled out of bed and into my sports clothes. The hardest part is always to convince my mind to get out out of the warm bed go outside where it's cold.... but knowing the feeling and rush of happiness after a run is so motivating, so I did it. 7 kilometers later and a lot of sweat I had a rewarding shower and a fresh pressed orange / celery juice for breakfast. Yey!

RUNNING SHOES SOFIACM.COM

Let me share two tips for running. My friend asked me if I get pain in my knees when running often, (I run 2-3 times a week, between 7-12km each time) but no, I don’t have any pain. I have two tricks: First one; I vary my running route each time I run so I get to run on both streets, sand, grass and in the forest. Second one: and the real secret is to use different shoes when running during the week. I change my shoes for each session I run or walk. Not new ones of course, but I have two pair of running shoes and another old pair of running shoes I use for walking. Hence, my knees gets stimulation and doesn't get used to the same bounce each time I do sports. I’m just about to buy a new pair of running shoes, throw away my walking shoes and make my oldest running shoes to my new walking shoes.

RUNNING SHOES SOFIACM.COM

One of my old pairs that's I've bought in New York when I lost my luggage :)

RUNNING SHOES SOFIACM.COM
RUNNING SHOES SOFIACM.COM

That’s my running tips of the day :) Have a fantastic day, and stay healthy and happy! 

RUNNING SHOES SOFIACM.COM
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SUMMER MEMORIES
Good morning! I woke up today at 06.00 with the idea to go for a run but when I looked out the window I saw rain and the weather app said 8 degrees so I crawled back to bed and slept another hour. It makes my mind wander back to the summer days when I had just bought a new camera and wanted to try it during a workout at the lake. This was the results of my first ever photo session with myself and my new Sony Alpha; overexposed photos and lots of happiness. I’m heading to a meeting now so this will be a short blogpost but I just wanted to check in and wish you a nice day!

I was testing out my new camera at the lake.. 

Squats back and forth...and then rest.

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WORKOUT WITH PIRELLI

Good morning darlings, this morning I was working out with our Pirelli book. Yep, not more complicated than that. This is certainly not my most beautiful post in terms of photos but sometimes I just feel like I want to share things like these, very uncomplicated. I get a lot of comments on how I workout and questions from friends so I thought I summarise what I did this morning. As I don’t go to the gym I workout at home and outside. I run and I use my own body weigh and sometimes heavy items to lift, like this Pirelli book (also motivating with all the super models in the book!)

This was my workout schedule this morning ( my Brazilian butt program ) ;-) I do every set three times each plus triceps over my head with the heavy book. There was no good way of entering these images into the post so you’ll get the very raw version. Have a lovely day, I will update you later after my meeting with United Influencers.

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FIVE TIPS FOR A SUCCESSFUL RUN

Welcome new week, welcome Monday! It is getting warm in Zurich and I woke up by the sunshine in my window at 6.30 this morning. And, what did I do, I went for a run! Last Saturday Corinne challenged me to connect with her on Run Keeper (the workout app) and I first said noooo, I’m not a competition person at all but whatever, I’ll do it. This morning I got the notification that Corinne is running ( The first thing I was thinking….. I’m going to show her that I can too! ) So I tied on my shoes and tuned up my Spotify and went out, but, I forgot to start the Run keeper app! How silly, I guess that is why I never used that app as I keep on forgetting it and what is really the point of see how long and fast I ran? These are my five tips for a successful run --> 

RUNNING MUSIC
Feel comfortable at places you run. I run at more remote places as I don’t like to meet people when I workout, and I run where it is beautiful landscapes and at places that makes me happy.
Let the music push you. I tune up the music in my ears and letting the music drive me forward. I select my playlist from my daily mood but most of the times house-music. You can follow me on Spotify here: SofiaChristinaMaria
Complete your run plan. Decide how long and exactly where you’re going to run before going out and don't change the plan during your run. I have 3 routes that I know in and out (directions, how long time it takes if I am fast / slow and where the hard and easy parts are). I select my routes after my daily shape and mood, but whatever I decide for I complete. That is the most important.
Decide what you run for. A race, yourself or to beat your partner? I run for myself, and only myself but that requires discipline.
Reflect on your run when it's over. I think about how I feel, if I made a successful run or if I feel heavy. Some days I feel like an elephant in iron boots and sometimes like a sleek lioness. And the point is, what is it that make me feel like that; too much work and stress, or a party the night before? Then I do less of that and more “lioness-feeling” things such as sleep, healthy food etc.
RUNNING MUSIC
RUNNING MUSIC

Ps. I am on a mini-detox this week, no meat, no coffee and no alcohol. Do you join me? 

RUNNING MUSIC
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