Fitnessbyiva.helsinki

13/06/2025

On the way to HoloSummit Tallinn Estonia. Will edit this story when I get of the ship. It kinda shaky now!

13/05/2025

05/05/2025

04/05/2025

More about yesterday! If you like Tallinn, but small city centre seems to be too small after you have visited it 2 times 😆...you should try this.

Our trip was amazing as always, but different than usually. Instead of running after food, drinks, shopping malls,... this time we had some culture, hiking, food, shopping, beer... according to preferences. All in 1 day. Arrived at 9.00 by ferry, leaving from Tallinn at 18,30, our schedule was busy 😀 But sunny weather gave the power and will...so we made it!

Only 15 mins driving from the Tallinn harbour (10€ for taking one way) -just amazing place. Ruins of Bridgettine Convent, from 1407. Rising above the banks of Pirita River (nice hiking place and more about that tomorrow). Not much that stayed of the convent after Ivan the Terrible destroyed it in 1577. The massive fasade, walls, cellar and graveyard have survived.

This place is used as concert venue in the summer and it would be great to visit it at that time. 🥳

Let’s go!

24/04/2025

✨ Want to feel stronger, lighter, and more energized?
Join my mailing list and get weekly bite-sized tips on exercise, nutrition, and recovery — made simple, practical, and tailored to real life.

💌 Whether you're just starting or getting back on track, these tips will support your progress step by step.

👉 Subscribe now and start making small, lasting changes that feel good.
Let’s make health a habit — together!

www.fitnessbyiva.com/subscribe

23/04/2025

Many women unknowingly sabotage their own progress by waiting for the "perfect moment" or by feeling discouraged when results don’t come quickly.
But every small step is still a step forward!

Start gently, listen to your body, and celebrate your progress—no matter how small it may be.

Which of these reasons resonates with you the most?
Tell me in the comments! ⬇️

If you're unsure where to begin – send me a message!
I have regular online training sessions with both lighter and more challenging options, and if you’re recovering from injury or haven’t yet tried to exercise, I’ve got a program tailored just for you.

www.fitnessbyiva.com

22/04/2025

You’ve been counting calories and working out…
But your gut bacteria might be working against you.

The microbiome plays a massive role in fat storage, cravings, and inflammation.

Research suggests that people with obesity have a smaller range of gut bugs than those with a moderate weight. This is linked to worse gut health.

Scientists have found that specific gut bugs and the balance between different types of bugs may influence how easily a person can manage their weight.

There are many of the “good” gut bugs identified to lower weight and less belly fat and some of the “bad” bugs to increased weight and belly fat.

Helping your "good" gut bugs to thrive can improve your gut health and may also help with your weight management.

Regularly eating fermented foods rich in probiotic bacteria — and plants containing the prebiotics that feed them — is one way to nourish your gut health.

www.fitnessbyiva.com

21/04/2025

Vitamin C: Supports immunity and skin health.
B Vitamins (B9, B12): Important for energy production and metabolism.

Vitamin A: Supports vision and skin health.
Vitamin D: Helps with calcium absorption and bone health.
Vitamin E: Acts as an antioxidant and supports skin health.
Vitamin K: Essential for blood clotting and bone health.

Minerals:
Iron: Crucial for oxygen transport, energy levels, and immune function.
Sources: red meat, lentils, tofu, quinoa, spinach.
Magnesium: helps with muscle relaxation, energy production, and a calm nervous system.
Sources: spinach, dark chocolate, pumpkin seeds, legumes.
Calcium: supports strong bones and teeth, and plays a role in muscle function and nerve signaling.
Sources: dairy products, leafy greens (like kale), almonds, sesame seeds.
Potassium (Kalium): crucial for maintaining healthy fluid balance, nerve function, and muscle contractions. It helps regulate blood pressure and supports heart health. Sources: bananas, sweet potatoes, spinach.
Selenium: antioxidant that protects cells from damage and plays a role in immune system function. It also supports thyroid health and reduces inflammation. Sources: Brazil nuts, tuna, eggs.
Phosphorus: essential for strong bones and teeth, and it plays a key role in how your body uses energy. It also supports cell repair and kidney function. Source: dairy, meat, fish, nuts, and whole grains.
Iodine is crucial for a healthy thyroid, which controls your metabolism and energy levels. A deficiency can lead to fatigue and hormonal imbalance.
Source: iodized salt, seaweed, eggs, and dairy.

20/04/2025

Did you know?
The egg white holds about 3.6 grams of protein.
The yolk has about 2.7 grams of protein.

If you're watching your protein intake, egg whites are pure protein (no fat), while egg yolks also provide vitamins, healthy fats, and a bit of protein. So even though the white has more protein, the whole egg offers a better nutrient profile!

Why raw egg with sugar was popular:
Eggs give your brain and body high-quality protein, choline, and B vitamins
Sugar gives a quick hit of glucose, the brain’s main fuel
The combo was a cheap and natural energy booster, especially before workouts, exams, or physical labor.
In moderation, this simple mix supported:
Brain function
Muscle recovery
Quick energy & focus

But today?
We know more about food safety, so raw eggs carry a salmonella risk unless they’re pasteurized. But the concept still holds:
Combine protein + healthy fat (egg) with natural carbs (like honey or fruit) for balanced brain fuel.✅

20/04/2025

🌼 Happy Easter! 🐣
Wishing you a beautiful spring season filled with renewal, light, and joyful moments.
Let this be a time to rest, recharge, and bloom—just like nature does. 🌸
Grateful for every step we’ve shared this year—thank you for being here. 💛

www.fitnessbyiva.com

20/04/2025

🌷 Why Easter Inspires a Fresh Start?
Easter has long been a symbol of renewal, rebirth, and new beginnings—in both nature and our personal lives. 🌼 It arrives just as spring awakens, days grow longer, and energy starts to rise again after the quiet, cozy winter months.

🐣 Traditionally, Easter follows a period of Lent, during which many people focus on discipline and reflection. Once Easter celebrations pass (often with chocolate, big meals, and a bit of indulgence!), it feels natural to reset and return to healthy habits.

- Why People Feel the Urge to Start Again After Easter:
- Seasonal change: Warmer weather brings motivation to move more and feel good in lighter clothes

- Post-indulgence guilt: After treats and celebrations, people crave balance

- Mental reset: Easter marks a time of new life and new energy, making it perfect for a wellness restart

So, it’s not just about calories—it's about reconnecting with your body, energy, and goals.

www.fitnessbyiva.com