Fitness & Health Coach Mila Tonheim

10/04/2025

Simple 2-Egg Shakshuka for a Fit Start🍳

Looking for a quick, healthy, and protein-packed breakfast? This light shakshuka recipe brings the flavor without the extra calories. All you need is a few ingredients and 10 minutes!
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Ingredients (1 serving):
• 2 eggs
• 2 medium ripe tomatoes (or 1 cup canned diced tomatoes)
• 1 small onion, chopped
• 1 clove garlic, minced
• 1 tsp olive oil
• ½ tsp ground cumin
• ½ tsp smoked paprika
• Salt & pepper to taste
• Fresh koriander
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Instructions:
1. Heat olive oil in a non-stick skillet over medium heat.
2. Add chopped onion and sauté until soft (about 3–4 minutes).
3. Stir in garlic, cumin, and paprika. Cook for 30 seconds until fragrant.
4. Add chopped tomatoes. Simmer for 5–6 minutes, stirring occasionally, until the mixture thickens slightly.
5. Make two small wells in the tomato mixture and crack the eggs into them.
6. Cover the pan with a lid and cook for 3–5 minutes, or until the eggs are cooked to your liking.
7. Season with salt and pepper. Garnish with fresh herbs if desired. Serve with a slice of whole grain bread or a side of avocado for extra fuel.
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Mila Trainer/ MT POWER FIT ❤️
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Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ Fitness & Health Coach Mila Tonheim

30/03/2025

12/03/2025

If your back hurts, training your buttocks can be one of the most effective ways to reduce discomfort and prevent future pain. Here’s why:
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1. Glutes Support the Lower Back.
The gluteal muscles (gluteus maximus, medius, and minimus) play a crucial role in stabilizing the pelvis and supporting the lower back. Weak glutes can lead to overcompensation by the lower back muscles, increasing strain and pain.
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2. Improved Posture and Spinal Alignment.
Strong glutes help maintain proper pelvic alignment, which directly affects spinal posture. If your glutes are weak, your pelvis may tilt forward (anterior pelvic tilt), putting excessive pressure on the lower back and leading to pain.
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3. Reduced Stress on the Lumbar Spine.
Engaging the glutes during movements like squats, deadlifts, and hip thrusts allows the lower back muscles to work less. This reduces unnecessary strain on the lumbar spine and prevents chronic pain.
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4. Better Hip Mobility and Stability.
Tight or weak glutes can limit hip mobility, forcing the lower back to compensate during activities like walking, standing, or lifting. Strengthening the glutes promotes better movement patterns and reduces stress on the back.
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5. Prevention of Injuries.
Strong glutes help absorb impact during activities like running, jumping, and lifting. If they are weak, other muscles—especially those in the lower back—must compensate, increasing the risk of strains and injuries.
If your back hurts, it’s time to wake up those glutes!
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MT Power Fit with Mila ❤️
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Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM Fitness & Health Coach Mila Tonheim

09/02/2025

A must-try treat for all health-conscious food lovers!

Delicious & Healthy Dessert: Avocado Mousse in Dark Chocolate Shells
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Ingredients (Serves 2)
For the Mousse:
• 1 ripe avocado
• 1/2 banana
• 100 g dates
• 1 tsp lemon juice
• 30 ml 10% cream
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For the Chocolate Shells:
• 50 g dark chocolate (70% or higher)
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Toppings:
• 20 g roasted nuts
• A pinch of coarse sea salt
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Instructions
1. Prepare the Mousse:
Blend all the mousse ingredients until smooth.
2. Make the Chocolate Shells:
• Melt the chocolate in the microwave.
• Pour it into avocado skins and freeze until solid.
• Carefully peel off the avocado skins, leaving the chocolate shells intact.
3. Assemble the Dessert:
• Fill the chocolate shells with the mousse.
• Sprinkle with roasted nuts and a pinch of sea salt.
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Enjoy with a cup of quality natural coffee. Bon appétit!
Mila Trainer Power Fit ❤️

27/11/2024

Why is it so important to train muscles after 40?

Share this information with others, my dear friends ❤️

Did you know that after the age of 30, adults can lose 3-8% of their muscle mass every decade, a condition called sarcopenia? By the time we reach 40, this gradual loss accelerates if we don’t take proactive measures to counteract it. Studies suggest that without intervention, we can lose up to 30% of our muscle mass by the time we’re in our 70s.

Why does this matter?
Muscle isn’t just for aesthetics; it’s essential for:
• Metabolism: Muscle burns more calories at rest than fat, helping maintain a healthy weight.
• Mobility: Strong muscles protect joints and reduce the risk of falls and injuries.
• Bone Health: Strength training promotes bone density, reducing the risk of osteoporosis.
• Overall Health: Muscles play a critical role in insulin regulation and reducing the risk of chronic conditions like diabetes.

How can we combat sarcopenia?
Strength training is one of the most effective ways to prevent and reverse muscle loss. It involves exercises that engage and challenge your muscles using resistance, such as weights, resistance bands, or even your body weight.

Here are a few key tips to get started:
- Consistency is Key: Aim for at least 2-3 strength sessions per week.

- Focus on Compound Movements: Exercises like squats, deadlifts, and push-ups target multiple muscle groups at once

- Progress Slowly: Gradually increase the resistance or weight to keep challenging your muscles as they grow stronger

- Nutrition Matters: Ensure you’re eating enough protein to fuel muscle repair and growth

By incorporating strength training into your lifestyle, you’ll not only counteract muscle loss but also build a stronger, healthier, and more energetic body for years to come. It’s never too late to start!

Let me know your thoughts or if you’d like personalized guidance on how to incorporate strength training into your routine.
BOOK FREE ONLINE CONSULTATION 👉🏻Mila Tonheim

16/11/2024

Online fitness coaching, workouts, loos fat, bodytransformation, personal training, nutrition, best physique

11/11/2023

4 HORMONES HELPING YOU TO GET Excellent Physique.
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Problem # 1: ESTROGEN IMBALANCE
Estrogen is a female hormone that is responsible for the formation of the breast and thighs, for the reaction to food. In men, it is also present, but in smaller quantities.
Because of it, for women, unlike men, to lose weight becomes much more difficult.
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Problem #2: LOW TESTOSTERONE
Do not think that testosterone is only for guys! Although women need less testosterone than men, they still need to maintain its optimal level for a healthy metabolism.
Low testosterone does not allow the body to build muscle (even with training!) and normalize healthy metabolism.
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Problem #3: HIGH INSULIN
With overweight or excess fat mass with normal weight, insulin levels rise, and the body's cells lose sensitivity to this hormone.
Metabolic disorders are the first sign of insulin problems.
If glucose regulation is violated, blood sugar begins to jump, causing fat to be deposited in the body.
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Problem #4: LOW THYROID
A sluggish thyroid gland is another common reason for preventing weight loss. Stress and high levels of cortisol slow down the work of The thyroid gland. Symptoms of a low thyroid include weight gain, chronic fatigue and depression.
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CONCLUSION:
If your BMI is 30 or higher, then you just need to consult with an endocrinologist to examine the hormonal system. Lose weight and keep it is impossible without the regulation of hormones.
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Would you like some help with that?
👉🏻(Click the link an bio)
In MT Power Fit you’ll learn how to:
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1️⃣ find that perfect balance of strength training and hypertrophy training.
2️⃣ build muscle in the right places.
3️⃣ develop and maintain excellent body
composition.
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Under my guidance.
So that you can finally achieve the transformation you have always wanted.
~ START with the link an bio TO APPLY for 1:1 COACHING or ➡️ DM.

Mila Tonheim

03/08/2023

How Cheat Meals Can Help You Lose Weight.

For the first time, the concept appeared among professional bodybuilders.

It is believed that a cheat meal is a meal that is a deception, where a person can refuse a restrictive and carefully calculated dietary regimen for the short-term intake of “forbidden” foods, regardless of their amount or composition of macronutrients (proteins, fats, carbohydrates).

My fellow bodybuilders shared their experience of cheat meals while preparing for competitions.
So, the main thing is to use the cheat meal only on a no-carb and low-carb diet. And that in itself is extreme.
This is not a whole day of gluttony, but only one meal and not at night. Someone makes cheat meals every 2 weeks, someone more often. “Shredding” is the processing of dropping body fat to extremely low levels for 3-4 months, and requires tremendous willpower.

Athletes believe that through loading meals, the following goals can be achieved:

Firstly, psychological unloading, which is the most important component of preparation for competitions. Periodic cheat meals help to come to the start in the best shape and not break into an uncontrollable “feast”. Bodybuilders say that after a cheat meal with their favorite foods, it is easier to return to the diet the next day. Probably, the fear of losing shape also plays the role, and the cheat meal the day before disciplines them even more.

Secondly, the improvement of thyroid function, which slows down on a long carbohydrate-free diet. The thyroid gland needs carbohydrates. In the morning, as bodybuilders say, you always look visually “drier” and fuller in the muscles.

Thirdly, unloading the gastrointestinal tract from large amounts of protein consumed during low-carbohydrate-low-fat days.

Cons of cheat meals in preparation for competitions.
Many complain of pain in the gastrointestinal tract. Of course, the pancreas works differently for everyone, and such a sudden load can make itself felt.
Therefore, athletes trys different training methods, studies the body and chooses for themself what suits best.

Do ordinary people need cheat meals for weight loss?
There is no scientific evidence to support the use of cheat meals for weight loss. In fact, there are some studies that show that a cheat meal diet can stop weight loss or even cause weight gain. Study participants were unable to lose as much weight as participants who followed a consistent diet. The study also notes that physical activity played a smaller role in weight loss than diet.

Cheat meals can also create the feeling that the diet is all or nothing over time. That if you don't strictly follow this plan, you will fail. It's possible to have a healthy diet that doesn't exclude anything, but simply shifts the focus to portion control, helps shift the focus to more mindful eating that works towards building healthy habits and improving the quality of life.
Remember, it's all about balance and maintaining a positive relationship with food.

What experience do you have with cheat mils? Share in the comments.⬇️😉