The body on exercise

Even the most lazy person knows that exercise is good for us. If it’s not our doctor telling us to move more it was our PI teacher at school, or our parents telling us to go outside instead of eyeing down the computer all day. Exercise is healthy. It makes it easier to manage our weight and we feel pretty good when we’re done. But do we know what exactly happens in our body when we exercise? And do we really know just how healthy it actually is? For being such a well know concept, I think we yet haven’t given it all the cred it actually deserves.

Different types of exercise


The beloved cardio. Some people hate it, some people love it.

Aerobic training, or cardio training is very important to us. If you’re circulating in the fitness community you’ve probably heard that “cardio is over hyped”, “you don’t need cardio to lose fat”, “strength training is all you need!”. They are not wrong, you don’t neeeed cardio to lose fat, but you do need cardio for like a million other things. Well, at least for about 4 really important things.

  • Heart and lung health. Cardio is your hearts favorite lover boy or girl, or nonbinary. We don’t discriminate any genders here. Cardio strengthens your heart and lungs. Why is this important you might ask? A strong heart and lungs increase our endurance, making your body better to absorb and pump around oxygen. If you didn’t know, oxygen is a pretty big deal.
  • Lower blood pressure and diabetes. When your heart becomes stronger it pumps around the blood much easier to lower blood pressure. Cardio is also a great way to burn of excess glucose in the blood, reducing the risk of developing diabetes, or in helping individuals with diabetes.
  • Fat burning. Cardio is not necessary for losing weight(calorie deficit is) but we can’t deny the fact that it does burn calories. Studies show that people who do frequent cardio have lower visceral fat – the dangerous “inner” fat which lays around your organs. Heard of the term “skinny fat”? Visceral fat is the one to blame. Even though both overweight and underweight people can suffer from visceral fat it’s more likely for a skinny person to ignore taking charge of their health since “they don’t look unhealthy”.
  • Mood booster: a bit of a sweat feast never hurt nobody, quite the opposite! Just 35 minutes of cardio three times a week can increase your mood by like, a lot. The optimal cardio recommendation is to get in 180 minutes of cardio every week. A brisk walk is just fine but try to challenge your heart a bit to keep that little guy happy.

Strength training

Strength. I feel like we have two teams here. One team who is all about the gains, preaching for weights and weights only. Building muscles, getting in that protein to get that lean physic all the Instagram fitspo models have. Then we have the other team. The ones who are so afraid of lifting weights, afraid to get “too bulky”. The ones who spend hours a week doing cardio.

None of these teams are better than the other, they are staying active in their own way. But, they should definitely learn form each other. And for the cardio obsessed people out there – it’s time to lift up those weights! Strength training has so many benefits beyond achieving a bomb ass physic. As we grow older we lose our lean muscles tissue year by year. The only way to keep our muscles is to use them.

  • Bone health. that strong muscles make strong bones is the typical slogan, but it should be. Weight training doesn’t only increase muscle mass, but it also strengthens our bones reducing the risk of arthritis and osteoporosis. For females this is especially important, as we tend to lose bone density as we enter menopause. Not the hottest topic I know, but a very important one.
  • Increase metabolism. Lean muscles require more energy at rest which means that you get to eat more food to maintain your weight. As we build muscle our body starts burning fat more efficiently. This process continues even after you’ve had a good pump at the gym.
  • You don’t need a gym. Most people get the image of a buff bodybuilder throwing bricks in the air when we hear “strength training”. This is thankfully not the only way to build muscle. If you are afraid to lift super heavy right of the bat, I’m glad to inform you that body weight exercise is just as effective. The important thing to think about is resistance. You want to train until or close to failure to really challenge your muscle and break down the tissue.


Yet again we have two types of people. The ones who dedicate a solid 15 minutes to stretching after their workout and the ones who don’t stretch for shit. If you belong to the latter (myself included), it’s about time to add in at least 5 minutes of light stretching.

Daily stretching increase flexibility which reduce injury, muscle soreness and shortness, and improves blood circulation to your muscles. Stretching has also shown to improve vein health (hate, absolutely hate that word) which makes your blood flow easier throughout your cute little body.



Pretty straight forward here. We know what balance is and it’s important to have a good sense of it to understand where you are in space. Kinda loopy and weird way to put it, but you get the point. Balance becomes more important as you grow older as it will minimize the risk of falls and injuries. Let’s be honest, a big part in taking care of yourself is to become that cool (and hot) grandma or grandpa who’s fresh as fudge.

Easy ways to improve balance is by having a strong lower body. Simple walking or taking the stairs are underrated ways to improve balance. Yoga is another great balance training which also improves your flexibility. Most gyms also have dedicated balance boards or pilates balls. If one thing is for sure it’s that a Pilates ball will make you question everything you know about balance…

The brain on exercise

Oh, our little mushy head lump, our brain. This weird incredible thing which controls our whole existence. Talk about a power trip. We mentioned that exercise boosts our mood, but how?

  • Dopamine kick. Why do we feel so great after a nice pump? It’s all about dopamine, baby! When we exercise we stimulate the hypothalamus, the part of the brain responsible for hormone production. In the case of exercise, our hypothalamus goes cray cray on releasing the feel good hormone dopamine. Exercise is definitely one of the best happy kicks there is.
  • Brain cell growth and brain plasticity. Who knew that while working that junk in your trunk your are also supporting new brain cell growth? So don’t come here and tell me fit people aren’t smart! Exercise has this wonderful effect of pumping oxygen around our body, and this also includes the brain. More oxygen to the brain stimulates new cell growth and brain plasticity – forming new connections and neurons in our brain.
  • Reduce risk of disease and inflammation. As we age there’s unfortunately a higher risk of catching an “age related” disease such as dementia or Alzheimer’s. Exercise might have the effect of battling these diseases as it improves the formation of new brain cells and plasticity. Besides this, exercise helps regulate other underlying factors such as obesity, high blood pressure, and diabetes.

Sex it up

Now let’s get into the saucy part which everyone loves – sex. Exercise will significantly improve your sex life. Not only does your stamina increase with regular exercise, but as a man you’re less likely to suffer from erectile dysfunction. And for us females exercise and specifically strength training makes the pelvic floor stronger leading to pretty sweet orgasms. Do I even need to give another reason to sweat it out?!

Exercise and sex

So, by now I hope I haven convinced you even more to why you should put on those training shoes and get a good sweat on. What matters in the long run is what you do consistently. It’s better to walk 10 minutes a day than doing nothing. What’s your reason for training more?


Our daily habits build our reality.

I feel like shit today. Why? The past week has been all over the place. I’ve been off my normal routine. Haven’t been exercising as I usually do while eating foods that give me temporary satisfaction (sugar, fast food, not as much veggies) but make me feel like poop. Waking up today I felt bloated, gross, and not like myself. Besides feeling heavy in my body the biggest reason for my shitty start was how I felt mentally. Negative thoughts, self doubt, no motivation, anxiety, yea you know the drill. This made me think about how our daily habits builds our reality and how taking care of your body is the foundation of building a healthy and successful life – no matter your goals.

Feeling bad is normal.

I feel pretty lucky that I’ve been introduced to this healthy lifestyle early in life. I only have my moms health magazines and my curiosity to thank for that. Over the years I’ve been exercising and eating healthy food consistently to the point where it has become a standard practice in my life. It’s my normal. I need to take care of myself to be a functional human being in society. Because of this, I also feel when I’m off routine. Unfortunately, the majority of people in the western world do not live like this. Stomach issues, mental problems, tiredness, low mood (to name a few problems) have become such a reoccurring thing in society that we look at it as “normal”. I’m here to tell you that this shit ain’t!

Laziness is easy.

Do you know what I think is funny? A lot of things obviously, I’m a woman of humor, but how the medical industry is so focused on prescriptions and medicine more than nutrition and exercise. Heart disease, diabetes, and obesity are a direct result of highly processed food and lack of movement.

Let’s say you have a stomach issue, aight? You hit up the doctor and the first thing he gives you is some kind of prescription when you actually just need to check your diet, get some more sleep, and start exercising. See the point? Nobody prescribes a better diet and exercise. Other examples of this is all the crappy foods we are sold daily through advertising, how easy it is to order food delivery straight up to your home, or how you can just slide on a scooter to get around. Realizing I sound like Mrs Grumpysoon, but please don’t get me wrong. These things are amazing! But they also mean that we need to put more effort into our daily habits.

Daily habits build our reality

Why you should put yourself first.

Times are changing. This is your kick in the butt to take charge of your health and your life. Not a fan of cheese? I’m sorry because we are about to drop some cheesy cliches here. “You can’t take care of others if you’re not taking care of yourself first.”, “Self-care isn’t selfish”. Bom! Mic drop. Linnéa out. I know you’ve heard of this. Probably too many times, but that only means that it’s legit. Putting your health first will only make you a better person in all your life roles. Parent? You’ll become the best parent there is. CEO? You’ll run your business like the improved version of Jeff Bezos. Bottom line, your body is the machine you will need throughout life to do everything you want so you better take care of it.

Your good habits starts now.

We are not Drake and we can’t go from 0 to 100 real quick when it comes to building new habits.What you can do right now is to drink some water, add some more vegetables to your meal. Maybe cook home instead of ordering that Foodora delivery tonight? Take an evening walk and go to sleep at a reasonable hour? If you’re really looking for a change feel free to slide in my email and I will personally help you getting started.

As for me an my shitty start don’t worry. My home-cooked meal is screaming my name and I did a pretty good workout this morning. Getting back to routine never felt so good.

Go bra less

No matter if you’re an hombre or a chica, nobody ever got hurt by freeing the nipple and letting the ladies loose. By ladies and nipples I mean boobs, if that wasn’t clear enough.

I think all females remember the story about how they got their first bra. Mine was awkwardly asking my mom about it when we were out shopping. I remember that I had prepped the whole day to lay out the question. It was a nerve wracking mission, but I managed to throw out the question as we were passing the lingerie section at H&M. Having an Indian mother, topics like bras, periods and sex didn’t come up at the dinner table that often (never), so I was pretty nervous. A few awkward try-ons later and I was walking home with a bunch of Snoopy bras, feeling very accomplished with myself and my tiny, barely A-cups. Was Snoopy on teenage bras a trend even outside of Sweden? That little sneaky dog was literally bouncing around on every young boob out here.

Going from literally dreaming about my first bra to avoiding wearing one as much as I possibly can. The action of taking off your bra as soon as you get home, is something all females can relate to. It’s a very freeing feeling. Guys, you should try it just to experience the sensation of being able to breath again. Wearing a bra isn’t only uncomfortable, but being stuck in between those straps for hours a day come with health complications. That’s nothing Victoria’s Secret flaunts about.

The lymphatic system

The lymphatic system. What is this weird word and why are you changing the topic from boobs you might ask? Well, boobs, or specifically bras can have a negative impact on this important function. So let’s talk about this mysterious system with a flashy name.

The lymphatic system works together with our circulatory system, and its main functions is to remove toxins, fight infections and transport and supply fat and nutrients to our body. The system is built up of lymph nodes, which pushes around a liquid called lymph. This liquid contains white blood cells which removes any toxins or infections it might encounter. I know, these words sounds like characters of an Elf show, but they are indeed real things.

Wearing tight clothes such as bras, skinny jeans, or even high heels makes it harder for the lymph to pass smoothly through our body. This can lead to water retention, swelling, and in severe cases terrible pain and cancers. Have you ever noticed marks on your body after taking of your bra or skinny jeans? That’s the result of your lymph not being able to pass through your body as efficiently.

How to maintain a healthy lymphatic system

Since clothes are mandatory to wear in society, how can we make sure we keep our lymphatic system healthy? Because if I’m being honest, skinny jeans are my dearest piece of clothing. Bras on the other hand, I could live without.

Switch up your outfits

Sure, I do love my skinny jeans but I’m also a huge fan of loose fitting dress pants. Make sure you wear loose fitting clothing once in a while, and changing into sweats as soon as you get home is a habit the lymphatic system fully supports. Avoid wearing bras as often as possible, push-up bras – totally ditch them! Fashion is changing, we like boobs a la naturale! If you happen to be a female blessed with the boobs of a goddess, not wearing a bra can be uncomfortable. Wear sports bras or loose fitting bustiers instead.

Stay hydrated

As expected, water is showing off yet again. Can we ever go wrong with drinking a lot of water? Probably not! Staying properly hydrated helps our lymphatic system with smooth transportation of the lymph. Getting enough water doesn’t mean that you have to inhale a gallon of water every other second. Eating a lot of plant foods which naturally contains a lot of water will help you a long the way. Cucumbers, zucchini, red bell peppers, melons, berries, lettuce and greens. Basically, make sure to eat a big salad with your lunch. You’re getting nutrients and a free hydration session!

Get your nutrients

Just like water, getting proper nutrition will always be a good thing. Weather it’s to help your lymphatic system or to just feel great, nutrients will always be triumphing bad boys. Since the lymphatic system helps us in passing nutrients through our body it’s pretty important that we give it the right nutrients to flush around. Leafy greens, cranberries, nuts, seeds, and citrus. Fragrant spices such as garlic, ginger and turmeric. Avoid processed foods and a high amount of saturated fats. There’s actually a vein that goes from your intestine straight up to your heart, transporting whatever fat it picks up in the intestine. Think about that the next time you’re eating a highly processed greasy burger…

Get bouncing

Bounce, flounce, jump all around (I know, this can be brutal if you ditched the bra). Okay, you may not need to jump, but move your body. Exercise or take simple walks regularly. Sitting around all day with minimal movement forces the lymphatic system to work harder to push through the lymph and nutrients, and this is where blockage can occur. When you travel on an airplane for example. Ever noticed that you kinda swell up a little? Especially around your feet and ankles? Airplane hack 101, get off your ass and walk around. If you have no shame and don’t give a shit about what people think of you, you can even squeeze in a few squats in the aisle.

Lymphatic massage / drainage

Massages are an every day luxury we should treat ourselves to more often. A lymphatic massage on the other hand… not as pleasurable, but extremely beneficial! What a lymphatic massage, or lymphatic drainage does it, just as the name itself implies, drains our body from excessive fluids which have caused blockage in certain areas of our bodies.

A lymphatic massage can be done  by yourself, or with the help of a professional. If you’ve had any of you lymph nodes removed, tonsils for examples, a drainage is to recommend since you’re now missing a lymph node to do the flushing job for you. But even if you have all your nodes in tact, it doesn’t hurt to help the lymphatic system a little bit. A fast way to get the same results of a lymphatic massage at home, is to dry brush your skin as a part of your shower routine. Simple wellness from the comfort of your home!

To sum this up I want to encourage stripping, staying healthy, dry brushing and force Victoria’s Secret out of business, even though they’re already doing pretty fine in that area… (oh snaaap, I went there!!).

Our bodies are amazing, and there’s a ton of functions that we don’t pay that close attention to or might not even know about. The circulatory and respiratory system are systems well known, but the lymphatic system? Not the most popular guy. By taking him out of the shadows we can understand our body better, making it easier for us to incorporate small actions into our lives, like dry brushing and skipping the bra, to feel better. And if I have to say one thing that is good about lingerie, it’s the fact that it usually doesn’t stay on for to long…