Olina Eriksson

Olina Eriksson Olina Eriksson
Lic. Personal Trainer and Online coach
Based in Marbella, Spain

05/03/2026

Get your planks right!

Never feeling your core working in the plank or your lower back starts hurting? You’re not in the right position!

Here’s a checklist of how to get into the plank:

1. Elbows straight under your shoulders
2. Push up to a straight line - no bums up in the air or arching lower backs!
3. Tuck your pelvic underneath you - imagine trying to touch your ribs with your hipbones without moving other parts of the body
4. Imagine you drag your naval up towards your ribcage

Try this and I promise your core will start firing up quickly 🔥

22/02/2026

90 DAYS TO JUNE

The PT online challenge for you, who wants to become healthier, make better routines and increase your quality of life

It’s not a quick fix and a “get your body beach ready” challenge. Because life is so much more than that. We need strength, energy, power. We need our health in order to live long and live with quality!

Clients from previous challenges has met their weightloss goals, reporting personal bests in the gym, increased energy and motivation. They love the recipes and wants to continue eating the same after the challenge is over. They find their training easy to fit into their lifestyle. And that’s what we want - a realistic change in your life to become a healthier version of you!

Are you ready for the challenge? We start on March 2nd - 90 days from June!

16/02/2026

ASIAN CHICKEN MINCE (perfect for stressful days!)

This recipe is super fast and simple - and healthy!

I served the mince over (microwaveable) rice and it took me 15 minutes from start to finish! Save and try on busy days 😋

11/02/2026

3 STEPS POST PARTUM

Post partum can be confusing, hard and stressful. Not only have you just welcomed a new family member - your body doesn’t feel like it used to and many women doesn’t feel in control of their own body anymore

It can be hard and confusing to know where to start. The stress of feeling like you have to “bounce back” and be your pre pregnancy self again is tough.

Let me tell you - you DO NOT have to bounce back. You don’t have to be where you were before. That’s before creating, carrying and delivering a human being. Your body has done so much for 9+ months. Of course it’s going to feel and look different.

The important thing now is to look forward - building a strong base to carry your through everyday life and keeping you injury free! Because that’s what it’s all about - building a strong body that can carry your through life.

Here are three important steps of post partum recovery:

1️⃣ Step number 1 is the most crucial: Find connection with your core again! This can be done from your living room floor, from your bed or sofa. Intentional breathing and finding that contact will be the very first step to recover. And you don’t need anything else than your body. Very newborn friendly!

2️⃣ Step 2 is to add some resistance to your core and pelvic floor. Starting with small movements and challenging it bit by bit by adding resistance, time under tension, angles and instability. There are tons of exercises to do. No sit-ups or crunch challenges in the world will build back your core - you need to challenge your whole core and pelvic floor! This can be done from your home - a small Pilates ball and some resistance band will take you far!

3️⃣ Step number three is to add strength training! You need resistance and you need to gradually increase the weights. Start with the basics and build from there

Most importantly - don’t stress! It’s not a sprint - we are building a strong body to last forever. Not just for now 💪🏻

31/01/2026

TRAIN LEGS & CORE WITH ME 💪🏻🥳

I really feel like I’m peaking with my training and fitness at the moment! I feel like I’m the strongest and fittest I’ve been since falling pregnant 2024. 18 months post partum

It’s a journey not many people talk about - the mental journey of your body changing so much. Going to the gym and feeling weak. Clothes not fitting like they used to. Pains or aches you never used to have. You’ve dedicated your body to build a new life and nourish that life. But then it’s time for you to find your way back again

And I can’t tell you enough how amazing it feels when you’ve put in all of the work and you’re finally feeling like yourself again. Like the person YOU are.

So come train with me on a session where I really felt like I’m back to my pre-pregnancy body 👏🏻 Session inspired by

1️⃣ Box jumps
2️⃣ Goblet squats superset Copenhagen plank
3️⃣ Bulgarian split squats superset RDL
4️⃣ Knee tucks
5️⃣ Farmers carry superset high plank

Sweaty, intense, heavy. Leaving you feel AWESOME 😎

28/01/2026

Not just bouncing back… growing forward 💪

Post partum training isn’t about getting a 6 pack or bounce back to where you were at your fittest. It’s building a strong foundation again. Getting strong from inside out.

16/12/2025

Tired of feeling sluggish, low on energy, and stuck in the same cycle?
This is your sign.

🔥 90-Day New Year Challenge
✔️ Fully custom training plan
✔️ Personalized nutrition plan
✔️ Weekly check-ins & accountability
✔️ Ongoing support every step of the way

Whether your goal is fat loss, strength, postpartum recovery, or navigating perimenopause/menopause — this is built for you.

This challenge is for you if:
• You truly want change in your life
• You want to be coached toward your goals
• You understand real results require effort
• You can train 3–4x per week (gym or home)

What you’ll gain:
• Knowledge to confidently continue on your own after 90 days
• A coach who understands every person is different and builds your plan around you
• The kick in the right direction — for results that don’t stop after 90 days

⚠️ Only 8 spots available to keep it truly personalized.

📅 Starts January 5th
💬 Comment “READY” or DM me to secure your spot.

You are in control of your health. Let’s prove it. 💪✨

01/12/2025

CLIENT JOURNEY – ANNIKA 💪🏻 (Part 1)

Annika was my very first client. Back in 2019, she reached out to start 1:1 personal training after going through a major surgery related to lipedema — a chronic condition that causes an abnormal buildup of fat under the skin, mostly in the legs (and sometimes the arms).

The surgery was extremely tough on her body. Most doctors advised her to wait until after having kids, but Annika decided to take control of her health. The procedure was successful — but the recovery was long, painful, and required her to literally relearn how to use her legs.

By the time she came to me, she had already worked incredibly hard on her own recovery and wanted to take her strength to the next level.

When we started, she couldn’t bend her knees to pick up a kettlebell, couldn’t lunge, and had a very weak core. So we began with the absolute basics — bodyweight exercises, muscle activation, mobility, and rebuilding movement depth.

Her main goal? To do a proper deadlift.
To get there, we focused on full-body strength and safe technique: countless dead bugs (which she still hates 😂), leg presses, extensions, hyperextensions — and eventually, lifting from a platform to nail her form and confidence.

Bit by bit, she grew stronger — adding weight, refining her technique, and never backing down, even when her body fought her.

And this was just the beginning.
Want to see the next step in Annika’s journey to becoming her strongest self again?
👉 Stay tuned for Part 2!

12/11/2025

Postpartum Recovery Journey — Part 4

Back to the gym and rebuilding strength 💪🏻

At 4 months postpartum, I was finally back in the gym — properly and consistently. I could lift with power again, run without pain, and truly start to push myself.

That November, we traveled to Thailand, and I joined a beach bootcamp. For the first time, I could complete nearly every exercise — jumps, pushes, pulls, runs — and even go for morning runs along the shore. Those sessions reminded me just how far my body had come and how much strength I’d rebuilt.

I’m so thankful for the preparation I did during pregnancy, and the patience and effort I put into recovery after. I was lucky to have a relatively smooth pregnancy — aside from a little pelvic girdle pain and a first-trimester hematoma — but it still took work and consistency to rebuild.

My main goal postpartum wasn’t to “bounce back.” My body went through the biggest transformation it ever will. My focus was — and always will be — on rebuilding strength, power, and control, not chasing leanness. I want to feel strong, capable, and healthy — for myself and for my baby. 💛

What was your main goal in your postpartum journey?

06/11/2025

Postpartum Recovery Journey — Part 3
Building strength through intentional resistance ✨

After reconnecting with my core in those first few weeks, it was time to level up. I began increasing resistance, changing movement patterns, and challenging my stability to rebuild strength in both my core and pelvic floor.

Adding longer bear plank holds, adding instability with a Pilates ball, single-arm lifts, twists, and eventually introducing weights and mobility work. Because the core isn’t just about holding a plank — it’s what supports us in everyday life: picking things up, carrying objects, twisting, moving.

Consistent effort, real results. I could finally feel my core waking back up.
Next step: returning to the gym.
Stay tuned for Part 4 💛

22/10/2025

MY POSTPARTUM JOURNEY — PART 2
Finding Connection with My Core Again 💫

5 days postpartum, I rolled out my yoga mat and began my healing journey. I had no injuries during labor and very little bleeding, so gentle movement felt right for me — but remember, every body heals differently, and it’s okay if you need more time. ❤️

At first, it was just breathing.
On all fours, I focused on relaxing my abdomen with each inhale (something many of my clients find surprisingly hard at first!).
Then on the exhale, I gently drew my belly button up and in — like zipping up from my pelvis to my ribcage — before releasing again.

This simple breathwork helped me reconnect with my core — the very first step toward rebuilding strength safely and mindfully. 🌬️

Once I started feeling that connection again, I added a tiny bit of resistance: lifting my knees just off the ground for a second or two, then lowering back down and “unzipping” the belly again. Slowly, my control and endurance grew with each session.

Next, I introduced glute bridges with a Pilates ball between my knees.
👉 Inhale to relax the abdomen and hips.
👉 Exhale, draw the belly in like a zipper, tilt the pelvis, engage the pelvic floor, and lift.
👉 Lower slowly, inhale, and release.

In the very beginning, it’s not about intensity — it’s about awareness and reconnection.
Breath is the key. 🌬️
Each movement is a conversation with your core and pelvic floor — gentle, patient, and powerful.

When I felt fully in control of these foundations, I began to add more resistance and challenge my core from new angles.

✨ Stay tuned for Part 3 — where I’ll share how I took it to the next level and what exercises I used

11/10/2025

POSTPARTUM JOURNEY – PART 1 💪✨
Training Through Pregnancy 🤰🏼

The number one thing that helped me recover postpartum was staying active during pregnancy.
Maintaining muscle mass, strength, and overall movement made a huge difference — it supported my labor and massively sped up my recovery.

Of course, every pregnancy is different. Always check with your doctor before training — the priority is keeping both you and your baby safe.
For example, during my first trimester I had a hematoma in my uterus, so I had to take it slow — just gentle walks and light movement, no weights. Once I healed, I gradually returned to the gym and kept training up until two days before giving birth!

My focus was all about the posterior chain — especially the core, glutes, hamstrings, and back.
These muscles work overtime when your body carries extra weight up front. Keeping them strong helps prevent pain and injuries during pregnancy and makes rebuilding core and pelvic floor strength postpartum so much easier.

Here are my Top 3 Pregnancy Exercises:
🤰🏼 Bear Plank – On all fours, inhale to relax your belly, exhale and draw your belly button in (like zipping your abs up toward your ribs). For an extra challenge, lift your knees a few cm off the ground.
🤰🏼 RDL / Single-Leg Deadlift – A small bend in your knees, chest up, shoulders back. Hinge at the hips and lower your torso while keeping your back straight. Great for full posterior chain strength!
🤰🏼 Glute Bridges / Hip Thrusts – I loved using the machine for stability. These build your glutes, core, and pelvic floor — all essential for pregnancy and recovery.

Every pregnancy and recovery looks different — the key is listening to your body.

Keep an eye out for Part 2 of my postpartum recovery journey where I’ll share how to safely get started with postpartum training 👏🏻✨

Dirección

Marbella

Página web

Notificaciones

Sé el primero en enterarse y déjanos enviarle un correo electrónico cuando Olina Eriksson publique noticias y promociones. Su dirección de correo electrónico no se utilizará para ningún otro fin, y puede darse de baja en cualquier momento.

Contacto El Consultorio

Enviar un mensaje a Olina Eriksson:

Atajos

Compartir

Categoría