Träning

Food supplements for training:

As I write this, I'm recovering from a 45 km race. You read that right, 45 kilometres!

My legs are stiff and walking up stairs is agony. But it was so worth it; the race was fun and challenging, and the feeling of crossing the finish line is indescribable.

So, today's blog post feels particularly relevant to me. It's all about prehab – training with a preventive purpose, so we can avoid rehab.

Rehab means taking care of an injury after it has already occurred. It's much more enjoyable to work on prehab,

before an injury happens. An injury that might keep you from doing what you love, like running, horse riding, strength training, or playing padel.

What parts of your body or areas do you know you experience recurring pain in?

Do you get pain every month, week, or every six months? Can you see a pattern in what you've done in the weeks leading up to the pain?

As a physiotherapist, these are the kinds of questions I love to delve into.

To use myself as an example, I have recurring issues with my calves and left hip.

What could be more perfect for the autumn start than a kit for your healthy habits? I always carry my morning smoothie in a shaker from Great Earth, and my food supplements in a stylish wash bag and pill organiser. Remember my discount code Rebecca15 for a 15% discount.

Prevent wear and tear injuries like these

The answer isn't simple and varies from person to person. But often, prehab ends up being the counterbalance to what you enjoy doing most. In my case, for example, I love running and tend to prioritise it over strength training. For a runner, strength training is necessary to strengthen the muscles to be able to run with good technique and posture. You don't need heavy weights or a gym membership to take care of your body. You can get far with a few resistance bands and dumbbells at home. Strength training is fantastic because it increases your muscle mass, puts beneficial stress on your skeleton, and strengthens your tendons and ligaments to handle more load.

For someone who prioritises strength training, muscles often become tight and stiff and can really benefit from dynamic mobility work, such as various yoga poses. For those who do yoga and are very flexible, instability in areas like the shoulders can be a recurring issue. In that case, strength training might need to be incorporated.

My hope today is that I've sparked an interest in listening to 

 daily life to stay injury-free in the long term?

If you have questions about any injury, you are of course welcome to email me at 

Rebecca Samuelsson - PREHAB, prevent injuries before they happen

Rebecca Samuelsson - PREHAB, förebygg skador innan de uppstår

Food supplements for movement and joints:

Regular physical activity is crucial for maintaining good health, and one of the simplest yet most effective exercises you can incorporate into your daily routine is walking. Walking is a low-impact activity that most people of all ages and fitness levels can enjoy. In this article, we'll explore the various health benefits of regular walking and discover why it's a powerful tool for improving well-being.

Walking is a versatile and accessible form of exercise that fits perfectly into a busy lifestyle. Unlike other forms of exercise that require special equipment or a gym membership, walking can be done almost anywhere, anytime. Whether it's a stroll around your neighbourhood, a walk during your lunch break, or a peaceful walk in the park, every step can contribute to your health and well-being.

Regular walking can be a great activity for keeping your heart and body moving. It helps to get the blood circulating and supports your heart. A brisk walk can get the heart pumping a little faster, which can be beneficial for heart health. Including walking in your daily routine can be a pleasant and easy way to get your body moving more.

Walking can be a great way to not only move your body but also support your mental well-being. Many people find that regular walks can be a pleasant way to relieve everyday tension. Additionally, a walk can even help to lift your mood, as it's believed that the body releases endorphins during physical activity. Walking outdoors in natural environments can further enhance these mental health benefits, providing an opportunity to connect with nature and find peace and quiet.

How does regular walking affect bone health?

Walking is a common activity that can help to promote bone health and balance. It's a type of weight-bearing exercise, which can be beneficial for the skeleton. Furthermore, regular walking can help to improve balance and coordination – important aspects not only for general mobility but also for supporting stability as we get older.

Taking regular walks is part of a healthy lifestyle, and for some, it can also support weight management. It's a form of moderate exercise that uses some energy and, when combined with a balanced diet, can contribute to maintaining a healthy weight.

Regular walking can have a positive impact on sleep quality. Physical activity during the day can help regulate the body's natural sleep-wake cycle, leading to better sleep at night. Walking can also help to reduce stress, which is a common cause of sleep disturbances. However, some people find it best to avoid vigorous exercise close to bedtime, as it can interfere with sleep. Try to schedule your walks earlier in the day to reap the sleep-enhancing benefits.

Following this simple yet effective routine can also offer some extra benefits. For example, being outdoors exposes you to sunlight, which is important for our bodies to produce vitamin D. Moreover, making walking a social activity can add an element of fun. Walking with a friend or family member not only makes the walk more enjoyable but can also have social benefits. Remember, human connection and social interaction are also part of maintaining a balanced and healthy lifestyle.

The best thing about walking is that it's versatile and accessible to most people. Whether you're strolling through a park, power walking in your neighbourhood, or even walking on the spot at home, every little bit counts. So, lace up those comfortable shoes and enjoy the simple act of walking, knowing it's a step in a positive direction for your well-being.

What are the health benefits of regular walking?

Vad är hälsofördelarna med regelbundna promenader?

Food supplements for exercise and relaxation:

Discover the impact of exercise on mental wellbeing and reap the benefits of physical activity for a healthy mind. Explore the connection between exercise and mental health, and learn how you can maintain a good sense of wellbeing by incorporating regular physical activity into your routine.

The link between exercise and mental health

In today's fast-paced and stressful world, maintaining good mental health is paramount, and exercise is a key activity that can support this. Regular physical activity can have many positive effects on mental wellbeing and is a natural and effective way to maintain a good mood and manage stress. Let's delve deeper into the connection between exercise and mental wellbeing.

What is the connection behind exercise's impact on mental health?

Endorphins are neurotransmitters that interact with the opiate receptors in the brain to reduce pain, increase pleasure, and elevate mood. Exercise triggers the release of endorphins, which can help to reduce stress and improve mental health. The effects of endorphins can last for several hours after exercise, leading to a sustained sense of satisfaction. Regular exercise has been shown to increase endorphin production, leading to long-term benefits for mental health and wellbeing.

The benefits of exercise for mental wellbeing

Regular exercise offers a range of benefits for mental health. Here are some of the key advantages:

1. Stress reduction: Physical activity acts as a natural stress reliever, helping to reduce cortisol levels and promoting a sense of calm and relaxation.

2. Improved mood: Exercise triggers the release of endorphins, which enhances mood and reduces symptoms of stress.

3. Enhanced sleep: Regular physical activity can help you achieve better sleep quality, leading to improved mental clarity.

4. Increased self-esteem: Working out and achieving personal fitness goals boosts confidence and self-esteem, contributing to a positive self-image.

Start integrating exercise into your routine

To fully reap the benefits of exercise for your mental wellbeing, it's important to make physical activity a regular part of your routine.

When it comes to incorporating exercise into your daily routine, several strategies can help you make it a habit. Firstly, it's important to find activities you enjoy, such as dancing, hiking, or joining group fitness classes. When you engage in an activity you find fun, you're more likely to stick with a regular exercise routine.

Additionally, starting small and gradually increasing the intensity of your workouts can help prevent burnout and reduce the risk of injury. Another effective strategy is to make exercise a social activity by working out with friends, joining sports teams or fitness groups, or participating in classes.

This can increase motivation and provide a sense of community. Finally, consistency is key if you want to benefit from the positive effects of exercise on mental health. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week to maintain a consistent routine.

Exercise is not only great for physical fitness but also plays a vital role in mental wellbeing. By understanding the connection behind the positive effects of exercise for good mental health, you can unlock its power to improve your mood and mental wellbeing. Prioritise your mental health by embracing the transformative power of exercise today.

Exercise and Mental Wellbeing: Harnessing the Power of Physical Activity for a Healthy Mind

Motion och mentalt välbefinnande: Utnyttja kraften i fysisk aktivitet för ett friskt sinne

How Diet and Nutrition Play a Crucial Role in Your Training Performance

Hur kost och näring spelar en avgörande roll i din träningsprestation

Food supplements for exercise:

How can different types of exercise improve your health and mood?

Hur kan olika typer av träning förbättra din hälsa och humör?

Discover effective strategies to maximise your workouts and optimise training efficiency. Read on to explore various techniques for enhancing your fitness routine, improving results, and getting the most out of your training time.

How can you benefit from efficient training?

In our hectic lives, finding time for exercise is important, but it's just as crucial to make the most of that time. Workout efficiency means optimising your session to achieve maximum results in the shortest possible time. By incorporating effective strategies into your fitness routine, you can increase the effectiveness of your workouts, enhance your fitness gains, and reach your goals more efficiently.

What are the best strategies for workout efficiency?

High-Intensity Interval Training (HIIT): HIIT involves short bursts of intense exercise followed by brief recovery periods. This method has been shown to be effective for burning more calories, improving cardiovascular fitness, and boosting metabolism, making it a great alternative to traditional cardio workouts.

Circuit Training: Circuit training involves performing a series of exercises back-to-back with minimal rest in between. It elevates your heart rate, improves strength and endurance, and provides a full-body workout in a shorter period.

Active Rest: Instead of resting completely between sets, you can perform active recovery exercises like jumping jacks or jogging on the spot. This keeps your heart rate elevated and adds an aerobic component to your workout, further maximising calorie burn.

To get the most out of your workouts, it's essential to have a well-planned and time-managed strategy. The first step is to set clear fitness goals that will guide your training routine. It's important to plan your workouts in advance and allocate specific time slots for each session.

Treating exercise like an important appointment helps you prioritise it in your daily routine. To optimise your warm-up time, choose dynamic exercises that prepare your body for the upcoming workout. Additionally, alternating exercises that target different muscle groups can reduce downtime and keep your muscles engaged throughout the session. By following these tips, you can optimise your workout efficiency and achieve your fitness goals.

Listen to your body and practise recovery

Prioritising recovery and listening to your body is just as important as maximising workout efficiency. To promote recovery, it's crucial to give your body time to rest between workouts, which facilitates muscle repair and growth and reduces the risk of injury.

Furthermore, quality sleep is crucial for optimal recovery, and drinking enough water supports energy levels and muscle function. Fuelling your body with a balanced diet containing carbohydrates, proteins, and healthy fats is also necessary for achieving your fitness goals. Incorporating these tips into your routine can therefore help you get the most out of your training time and achieve better results.

How a Clear Strategy Can Help You Streamline Your Workouts

Hur en tydlig strategi kan hjälpa dig effektivisera dina träningspass 

Food supplements for exercise: 

The Ultimate Beginner's Guide to Getting in Shape with Exercise

Den stora nybörjarguiden för hur träning kan få dig komma i form

All our magnesium supplements:

How Great Earth's Vegan Magnesium Tablets Can Support Your Health

Hur Great Earths veganska Magnesiumtabletter kan främja din hälsa

Discover the incredible benefits of regular exercise and its impact on your physical and mental wellbeing. Learn why exercise is essential and how it can revolutionise your life.

Are you ready to unlock the power of exercise and transform your life? Regular physical activity offers a wealth of benefits that go far beyond losing weight or building muscle. Exercise has something incredible to offer everyone. Keep reading to find out more about why exercise is important and how it can positively impact your overall wellbeing.

What are the physical benefits of exercise

Physical exercise is a cornerstone of a healthy lifestyle. It not only helps you maintain a healthy weight but also contributes to reducing the risk of chronic conditions like diabetes, heart disease, and stroke. Regular exercise also supports mental health by helping to reduce stress and anxiety, as well as boosting your mood. Furthermore, it can enhance cognitive function and improve sleep quality. By making exercise a part of your daily routine, you can enjoy a better quality of life and improve your overall wellbeing.

The mental and emotional benefits of exercise

Exercise isn't just beneficial for physical health; it also has a significant impact on mental and emotional wellbeing. Regular physical activity has been shown to reduce levels of stress and anxiety, improve cognitive function, help combat depression, and enhance sleep quality. Exercise releases endorphins, which are natural mood elevators, and reduces the levels of stress hormones in the body. Moreover, it provides a sense of accomplishment and boosts self-confidence, which can lead to a more positive outlook on life. All in all, incorporating exercise into your daily routine can have a profound impact on both your physical and mental health.

Regular exercise offers numerous benefits for both physical and mental health. It can improve cardiovascular health and strengthen bones and muscles. Exercise can also boost your mood, reduce stress and anxiety, and promote better sleep. By committing to a regular exercise routine, you can enhance your overall quality of life and increase your chances of living a longer, healthier life.

Incorporating exercise into your daily routine

Integrating exercise into your daily routine doesn't have to be daunting. Start small and gradually increase your activity level. If you like, you can take inspiration from these tips:

Remember, it's never too late to start. Begin your fitness journey today and embrace the countless benefits it has to offer. Your body and mind will thank you as you embark on the path to a healthier, happier you.

Discover the Power of Exercise: Maintain Good Health with Regular Training

Upptäck kraften i motion: Bevara god hälsa med regelbunden träning

Food supplements from the article:

7 tips for prioritising your wellbeing

7 tips för att prioritera ditt välmående

Food supplements from the article: 

Eight years ago, Lars Hammargren started competing in the weight throw and hammer throw. He recently won bronze at the Swedish Veterans' Championships in Uppsala, and is now aiming for the Veterans' World Championships in Gothenburg in autumn 2024. Read about Lars's journey in athletics and how supplements have helped him on his path to success!

Lars Hammargren is 63 years old and originally from Stockholm, but now lives in Bollnäs. Sport has always been a huge part of his life, and Lars has played everything from baseball and golf to badminton and tennis. For the last seven years, he has been training and competing in athletics, specialising in the weight throw and hammer throw. He is now also training in javelin, discus, and shot put to prepare for an upcoming pentathlon competition.

Ever since secondary school, when Lars came second in a weightlifting competition, his interest in strength training has been strong.

'I was in the basement at home lifting sofas and eating protein powder and raw eggs. I'd go out running with bricks in my hands like Rocky and watch Pumping Iron with Arnold Schwarzenegger. But in 1981, a friend and I finally dared to go to a real gym for the first time,' Lars explains.

However, his interest in athletics didn't emerge until much later, when his daughter started competing. As a parent, Lars often attended competitions and became interested in competing himself when their athletics club organised a Swedish Veterans' Championship. That's when he started training and competing in the weight throw and hammer throw.

Food supplements: a big part of daily life

Lars has been taking supplements from Great Earth since the 1980s, and he believes they have played a significant role in his sporting performance.

'I could never be without my food supplements from Great Earth. I've tried most things over the years, but I feel that these from Great Earth are the best.'

For the past 35 years, Lars has been taking the 

. It's a package designed for those with fast-paced days and a lot of physical activity. For Lars, who does strength training 4-5 times a week and athletics 2-3 times a week, the NSP package is an essential part of his daily routine.

'I feel I need supplements as I work full-time and train five to six days a week, all year round. In the past, I used to catch colds and feel unwell easily when I didn't take supplements. Now, I can't remember the last time I had a cold. And I feel I can train harder and recover better.'

Aiming for the World Championships in Gothenburg

The Veterans' World Championships will take place in Gothenburg in autumn 2024, and Lars is training hard to be ready. He already has 12 Swedish Championship medals to his name and hopes to bring home a gold from the World Championships. Before then, several competitions await, including multiple district championships, a national championship, and a veterans' national championship in pentathlon.

'The Veterans' World Championships will be the biggest thing I've ever done. But before that, there are a few other competitions. First up is a competition in Bollnäs; we're hoping the snow will have disappeared, and it's looking quite good. I'm going to try to compete in as much as possible as I feel I've developed a lot during my indoor training this winter.'

 contains Multi Vitamin, Multi Mineral, C-vitamin Complex and E-vitamin. The idea behind NSP is to provide a package that supplies the body with essential vitamins, minerals, and antioxidants in slightly higher doses for those who require more nutrition due to an active lifestyle, intense training, a restricted diet, or high-performance work. NSP was previously available in single-serving sachets but has now been switched to a package with jars instead, to be a little kinder to the environment.

With the NSP package, Lars is ready for the World Championships

Med NSP-paketet är Lars redo för VM

Our magnesium products: 

Magnesium is a multi-talented mineral and a popular supplement for those who exercise, want to recover after activity, or wish to sleep better. If you haven't jumped on the magnesium train yet, it's definitely time. We're listing 7 reasons why magnesium is your new best friend!

1. Contributes to the reduction of tiredness and fatigue.

2. Contributes to normal energy-yielding metabolism.

3. Contributes to the normal functioning of the nervous system.

4. Contributes to normal muscle function.

5. Contributes to normal psychological function.

6. Contributes to the maintenance of normal bones.

7. Has a role in the process of cell division.

Magnesium comes in various forms, each contributing to different functions. Some forms of magnesium contribute to energy and reduced fatigue, while others are particularly beneficial for muscle function. 

Magnesium from Great Earth contains 7 different forms of magnesium

, which means it covers more than just one need. For example, our magnesium contributes to both normal energy-yielding metabolism and the reduction of tiredness and fatigue, and it also supports muscle recovery. For those who train extensively and want to look after their muscles, or who want to support restful sleep and recovery, Great Earth's magnesium is an excellent choice! Our tablets also contain black pepper extract and 

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