Fitness & Health Coach Mila Tonheim

10/05/2026

19/03/2026

Close-Grip Bench Press – Technique Tips (Safe & Effective)

The close-grip bench press is a powerful compound movement for building strong triceps while also engaging the chest and shoulders.

Key tips:
• Keep your grip shoulder-width (not too narrow) to reduce elbow strain
• Tuck your elbows slightly toward your body, don’t flare them out
• Lower the bar under control to the lower chest/upper abs
• Keep wrists neutral and stacked over your elbows
• Press up by driving through your triceps, not just your chest

Safety:
• Avoid excessive weight—prioritize control
• Warm up your elbows and shoulders properly
• Stop if you feel sharp pain in the elbows

Focus on controlled reps and full range of motion to maximize arm development safely 💪

07/01/2026

Almost 50 — Still Fighting for Muscle. More Muscle = Faster Metabolism.
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Mila Trainer/ MT POWER FIT ❤️
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Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.

13/12/2025

Even when the holidays get busy, your goals don’t disappear. 🎄💪
Pre-holiday prep and Christmas aren’t a reason to stop — they’re a reason to keep going.

Training keeps your energy high, your stress low, and your confidence strong. You don’t need perfection — just consistency. Show up, move your body, and enjoy the holidays knowing you’re taking care of yourself.

Stay active. Stay strong. Enjoy Christmas — without losing your progress.

29/11/2025

Age doesn’t limit you. Goals do. Aim higher and hit harder!
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Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.

14/11/2025

Don’t Just Lift — Move Better.
The Secret to Pain-Free Shoulder Gains.
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Strong, healthy shoulders aren’t just about lifting heavier — they’re about moving better.
In today’s session I’m combining pressing, isolation work, and mobility-focused stretching to keep the delts powerful and the joints happy.
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🏋️ Why Joint Mobility Matters.
Healthy shoulder mobility is essential for every athlete — and for anyone who wants to stay pain-free in everyday life. Good mobility allows you to:
• Lift with proper technique
• Prevent injuries and overuse pain
• Improve strength and stability
• Move freely in and out of the gym
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During your workouts, don’t skip the small things: controlled movements, full range of motion, and light stretching between sets. Your joints will thank you later.
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Stay consistent, stay mobile, and keep leveling up.
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Mila Trainer/ MT POWER FIT ❤️
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Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.

11/11/2025

Strength training is not just about a beautiful body. It is about reducing:
- the risks of osteoporosis (age-related bone loss).
-muscle loss.
-back pain.
-cardiovascular disease.
-depression.
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Resistance training:
-improves glucose metabolism and blood lipid profile.
-increases muscle, strength, endurance, coordination, strengthens connective tissue, posture and mood.
In other words, controlled weight lifting helps you LOOK and FEEL good.
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✅ Important for Beginners:
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Remember that in the beginning of training you will have difficulty because of your lack of strength, endurance and neuromuscular coordination.
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It is important to learn proper technique to prevent injury and train effectively.
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Consistency and regularity are more important than the perfect program.
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You can have perfect aesthetics by building muscle in the right places and reducing overall bodyfat.
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Let me know if you have any other questions about body transformation in the comments below ⤵️
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Photo by
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Hit me up @ for your customized plan and get the body of your dreams.
**f

05/11/2025

STRONG CORE = STRONG BODY 🔥
Try this crunch on a Smith machine — one of the best ways to hit your abs with real resistance.
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How to:
Lie on a BOSU, grab the bar above your chest, and crunch up using your core — not your arms!
Control the movement on the way down.
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🏋️‍♀️ 3–4 sets × 15 reps
Choose a weight that makes your abs burn — those last 3 reps should be your limit.
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Train smart. Stay consistent. Build your core!
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Mila Trainer/ MT POWER FIT ❤️
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Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.

30/10/2025

Your relationship with yourself shapes every other connection in your life, so let your light shine brightly and uplift the world around you!
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Mila Trainer/ MT POWER FIT ❤️
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Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.