HELSA Fitness, Los Angeles, CA (2026)

07/30/2022

While my preferred cardio will always be dance & dance cardio, I do spend ample time on the treadmill. It takes no planning and wherever I am in my travels; there is a treadmill somewhere.

Treadmill are weatherproof too! Although my preference if not the studio is being somewhere out it the sun. Any time you step into a gym you will see the treadmills full of people as one of the most used pieces of equipment.

Spice up your treadmill routine to get maximum benefit. Don’t just walk or run ……. Really walk or run! Spice it up; get some movement going. Use your upper body to burn extra calories. Think about it; we already walk all day everyday. We walk around the house, in the store, through the workspace etc. so just “walking” doesn’t get it done to get us healthier. When working out you have to walk with some ENERGY!”

The treadmill holds many benefits for building up and keeping your cardio vascular health on par:

1. It’s independent of what the weather is or time of day( no weather excuses, unless you lose power)

2. You have full control of incline and speed allowing you to target exactly what you need to target - fat burn, speed training, weight loss, and more

3. You can watch your favorite show or listen to music, learn something while working out!!! How cool is that? This is probably my favorite perk of the treadmill workout… seriously, burn fat and watch the Kardashians?!! Win! Ok so I like to watch the Kardashians. Atleast I admit it and I’m not ashamed, Sue me! I have enough serious things to think about in life. I don’t watch much tv but when I do it’s always simple and fun

If you need help with your cardio and/or treadmill routine send me a message! I’ll make it work for you.

I am Helena of Sweden
This is The HELSA Method
Transform Body Health Mind Life

CD HOS
Picture & Styling: MADD CREATV

07/28/2022

SOAKING UP THE SUN
Being from Sweden, summers are like magic to me. Extended daylight into the late hours of the evening and a vibrant nature in contrast to the cold and dark winter - Yes! Magic! - Swedes “wake up” during the summer and try to squeeze in EVERYTHING into a few months. Build a porch, eat all new ice cream flavors, take a roadtrip through the entire country … if you are a swede, help me out here--what else?

Sweden usually doesn’t get too many super hot days but we do get sun & we do get to wear our summer outfits… but no matter what the weather is, your typical Swede is going to sit & soak up the sun whenever possible. Outside city cafes, walks in the park, shorelines, balconies... we are going to do everything we can to capture the summer sun.

Vitamin D is a real thing for us Swedes (and for many other people too, even in the US where most of us run from one A/C unit to the next). We can’t rely on getting Vitamin D from the sun most part of the year and our skin can only absorb so much anyway. And please note: a beach stay vacation won’t last you the entire year.

Vitamin D is an important immune booster; Low levels of Vitamin D in the blood has been linked to Osteoporosis, cancer, depression and muscle weakness, just to name a few. It is pretty safe to say that unless you get ample sunlight all year you most likely can benefit from supplementing Vitamin D3 (not D2 but that’s another story). D3 can be purchased over the counter in various strengths. Personally I take 5000 IU (125 mcg) daily. What your personal dose is, is between you and your health care professional. If you are experiencing any of the symptoms I mentioned above, you might want to look into adding D3.

Let me know if you have any questions, I'm here to help

I am HELENA OF SWEDEN
This is THE HELSA METHOD
Transform Body Health Mind Life

CD HOS
Photo & Styling: MADD CREATV

07/26/2022

As you can see, I’m in the “zone.”
Please don’t assume it’s easy for me; I had to get to this point.

How did I do it? Small steps!
Far too often we focus on the end result rather than the steps needed to get there. It’s counterintuitive but it’s natural for us to feel this way. “I know how I want to look and feel;” That’s exciting! The exercise, nutrition, etc. is not something we are jumping for joy about.

…I know this, I was there — When I wanted to get fit again & to get back into dance I had a looooong way to go.
I had some “muscle memory” so I remembered what it takes & feels like to train at a championship level.

Now that I was ready to “do it again” 15 yrs later, I was severely overweight and motivated about late night ice cream, not exercise.

So how was I able to change my mindset & focus?
What switch did I turn on to be able to develop the discipline needed for the day to day grind?
This is one of the questions I get asked the most. It’s important, perhaps initially even more important than your workouts & nutrition etc. How do we achieve “mind over body” success?

Honestly; there is a fix but no quick fix. Meaning, I can show you how to do a specific exercise to achieve a specific result. I can tell you exactly what to eat for fat loss, muscle gain etc. The fact is, you still have to ultimately decide to do it. When I developed HELSA I realized that this mind-body connection was as important for success as any other single component for you to be successful in reaching your goals.

If you “want it,” let me know.
It doesn’t matter what you starting point is.
It’s time you achieved your goals.

FINISH IT!
Send me a message or DM, I’ll show you the way.

I am HELENA OF SWEDEN
This is The HELSA Method
Transform Body Health Mind Life

CD HOS  
Photo & Styling: MADD CREATV

07/23/2022

THE HELSA METHOD [Body & Mind]
A PERSONAL REST DAY

I’ll be honest with you,
I have been dealing with some serious hip and hamstring pain lately on one side and went for a treatment session yesterday at one of my massage therapists. He did me good. Painful, yes… but needed and I can feel the effects today. I am getting better!

After my massage, I got home in time for dinner but decided to take a quick nap first…
That nap lasted for about 12 hours!!!!!

Today I can tell that my body just want to stay put for a bit. Rest. So that is what I am going to do. Rest.
Today wasn’t planned to be a rest day though… I have work to do, if you know what I mean.
Recovery is vitally important, we stress the importance in HELSA all the time.

Bedtime for me recently has been 2- 3am range nightly. Not good for your skin, cells, health in general to get 4-5 hrs of sleep… I have been up late all week finalizing the details for HELSA’s new YT Chanel and planning some more work on it this morning. After that do leg day that I missed yesterday and continue with chest later in the day, plus always some good dance cardio. As I said, I got behind this week.

My rest day doesn’t mean I am going to sit and do “nothing although perhaps I should” no no… but I am going to take it easy. My body needs rest and my mind needs fun. A walk and light strength training. Music on. Maybe a Movie later. A dip in the pool. Time will tell. Don’t be hard on yourself when you miss a day relax; take a break and start again the next day.

Stress & Lack of sleep is seriously detrimental to our health.
Relax it’s a journey not a sprint race. Let’s all get there together.
The HELSA Method will help you.

I am Helena of Sweden
This is The HELSA Method
Transform Body Health Mind Life

CD HOS
Photo & Styling: MADD CREATV

07/21/2022

Now, don’t get me wrong- I truly feel like I have the best job in the world helping others live healthy… but…
Doing this daily photo and video thing ain’t always easy, I just try to make it look that way…

Hold the pose
Arms straighter
Move up a bit
Now Down a bit
Move forward but not too far
Can you change the angle of your feet slightly
You are not centered
Flatten your abs
Give me more
Not that much
Just a little more
Yes, yes, yes I’m liking where you are going
Hips the other way
Look through me, not at me

NOW SMILE!

Seriously?

If you think I’m exaggerating, honestly I’m not.
And I’m not going to drop any photographer’s names here… but I could 😅

I am Helena of Sweden
This is The HELSA Method
We transform Your Body Health Mind Life

CD HOS
Photo & Styling: MADD CREATV

07/19/2022

THE HELSA METHOD [Body]
Four Simple Flat Abs Hacks
When the summer sun is shining, you wished you had spent hours at the gym & followed that diet from February, don’t you?

“But” as they say; Too many restrictions, hours on boring exercises… (Psst… a side note, that’s not how we do it here at HELSA, we have fun & reach our goals!!)

Listen! I know, I have been there myself once… or probably more than I can count. First, don’t get down on yourself & 2nd: here are 4 flat abs hacks you can start NOW!

1️⃣ Fast before you do your cardio (in our online community you can access plenty of fun classes for free). I know far too many that shove a big meal in right before they workout “to have enough energy” to do the workout. That idea is completely counterproductive! Instead of burning body fat, your body will burn what you just ate; back at ground zero! So hold on eating; There is a time & place for it, just not before your workout.

2️⃣ Sip your water slowly throughout the day. This helps your body utilize it fully. When you chug a full glass it will bloat your stomach and no chance for your body to absorb it, it will just get “washed” out — after it has stretched out your stomach!

3️⃣ Rather than doing crunches, do planks. Make sure you hold your abs in without holding your breath. Hold for 30-60 seconds, rest & repeat 3x

4️⃣ Do low static leg raise holds. It looks like a walk in the park… but be warned - doesn’t feel like one! Thankfully it only takes a few seconds so you can do it! If this is the first time trying, tuck your hands under your butt for balance & lift both legs up or alternate legs lifting them slowly one at a time. Keep the hold for 30-60 seconds & repeat it 3x

I am Helena of Sweden
This is The HELSA Method
Transform Your Body Health Mind Life

CD HOS
Photo & Editing: MADD CREATV

07/09/2022

It’s a beautiful Saturday morning and I just finished my abs workout. Many don’t believe that I was once well over 200lbs. I was and I’ll show you the photos! I developed HELSA to transform my health & fitness. It can do the same for you.

I’m Debating if I should just stay right where I am for a moment or get going on some work that is on the agenda for today: I’m filming workout routines for our new YT channel that is soft-launching this month. (The crew is ready and waiting!)

I honestly can’t wait for you all to see it and be able to workout with me. You will lose the weight, get fit and get into the best shape of your life.

Best of all, it’s fun and you feel the results right away. No matter where you are starting from; you can do this. DM or comment any questions you have about your weight loss struggles and I’ll lead you in right way. Join me, it will be fun.

I am Helena of Sweden
This is The HELSA Method
Where we Transform Your Body Health Mind Life!

CD HOS
Photo & Styling: MADD CREATV

07/07/2022

The HELSA Method [HEALTH]
Natural & holistic health has been my main approach to wellness most of my adult life. Everything that we eat, every medicine we take starts out as something available in nature. Whether you have a problem with digestion, joints, or skin; there are always things to help you live better. You can choose to go the traditional route, holistically, or combine the two; do what is best for you. Early man & past generation didn’t have the benefit of modern medicine. They had to rely on accumulated knowledge passed along from previous generations about the benefits of plants & natural sources for healing.

Essential oils are a way to take your health and healing “back to the source.” They can be diffused into the air, massaged into the skin with a carrier oil (coconut, jojoba, etc) & some digested. There is a lot of great material to gain knowledge. If interested I can provide recommendations.

Through scent we can trigger different feelings. Wet dog, rose garden, grandpa’s shirt… different feelings! Here are my 4 “must have” health boosting essential oils:

💜 Lavender helps you Relax, improve your Sleeping and is overall Calming. Try smelling it right before you go to bed or have it diffused into the bedroom.

🧡 Orange, one of me personally favorite. It can be added for flavor in your water, I use it on my toothbrush for a crispy clean natural whitener. Orange is known to help you feel joyful, happy & energetic.

❤️ Frankincense - the sacred ancient oil, one of the gifts that was given to Jesus. It improves your immune system, aids in any Healing, & is great for general Skincare including wrinkles. Mix a drop in oil and massage it into your skin.

💚 Peppermint - most people associate peppermint with oral hygiene. While it serve as an excellent breath mint, Peppermint does so much more. Add it to water for Digestion, rub it against your forehead for Headache, & ease Allergies.

I am Helena of Sweden
This is The HELSA Method
Transform Body Health Mind Life

CD HOS MADD CREATV

07/02/2022

For those here in the United States, the 4th of July holiday weekend is here. Like most holidays in all over the world, people gather to do some serious eating ➡️ check out my post from earlier this week on some of my best food hacks to cut calories even during the summer BBQ.

I got up early this morning to enjoy the view and the peace and calm before the festivities. I also did a morning yoga session right here, reel to come later today.

I am Helena of Sweden

This is The HELSA Method
Transform Body Health Mind Life

Fashion Dance Fitness Culture Faith

CD HOS
Photo & Styling: MADD CREATV

06/30/2022

Hi, what am I doing you wonder?
I’m just hanging around before getting back to work on my July Dance Cardio challenge.
Umm; I think I’m ready to get down now.
Can somebody help please?

Join me for the challenge it’s going to be fun.
I will update you on details next week.
Have fun!

I am Helena of Sweden
This is not really The HELSA Method but the in between of The HELSA Method…

Transform Body Health Mind Life!

CD HOS
Photo & Styling: MADD CREATV

06/29/2022

5 Summer Eating Hacks!
The 4th of July weekend is upon us, usually involve hanging around a BBQ grill with family & friends. Food, drinks, snacks, dessert… press repeat. You know how it usually goes.

Even if you aren’t celebrating this holiday there are plenty of opportunities during the summer to gather over food. Here are five hacks to help you stay healthy while also enjoying without feeling like you can’t hang like the other kids.

1. Cut your portions & don’t get up for seconds (take your second plate home and eat it tomorrow). This saves up to 1000 calories as most regular meals are around 1000-2000 calories. Once you are satisfied those extra calories ends up as extra fat.

2. Stop the snacking! Instead a eat real food and do it as a meal. A bag of chips holds 1200 calories, add a little dip to it & you can get up to 2000 calories just on snacking. Let’s not even discuss all the desserts that usually lay around; cookies, brownies, pies, you name it.

3. BBQ lover over here!! Opt for the grilled chicken breast or fish instead of the cheeseburger 🍔 A burger holds about 550 calories and a piece of chicken breast 350 and it’s all lean protein. If you absolutely cannot be without the burger, cut the cheese and at least one side of the bun; done! (Don’t send me hate mail for saying this, I’m a burger lover just like you; but we are trying to get fit here.)

4. Limit the liquid calories. It can become a whole meal! Still have fun & enjoy; opt for zero sugar or water/club soda for most of your drinking:
🍺 Beer (1 can) 154 cal
🥤Soda (1 can) 138 cal
🍷 Wine (1 glass) 125 cal
🍹Frozen daiquiri almost 500 cal

5. Pasta salad or potato salad? How about a salad! Add a deviled egg and you have filled up on nutritional greens & lean protein.

I am Helena of Sweden
This is The HELSA Method
Transform Body Health Mind Life

CD, HOS
MADD CREATIVE

# healthyfood

06/07/2022

4 REASONS TO LOVE KALE 🥬
THE HELSA METHOD [Body & Health]
I admit growing up in Sweden, kale wasn’t one of my favorites growing up, in fact I wouldn’t even taste it. It looked too green… and honestly, it was only served on Christmas anyway so I had plenty of other options to pick from.

Life has changed a bit since then.
Now I eat Kale. Every. Single. Day — For real. My next superfood trend is the same as my last one; Kale is here to stay.

4 reasons to love kale:
🥬 It’s a superfood
🥬 It’s great for your skin, hair & nails
🥬 It’s super low in calories and easy to prepare
🥬 It taste great! You can eat it cooked or raw, grilled or in a smoothie.

Eating kale every day can benefit your body in the best possible ways. Kale is rich in vitamins C, E, and K. Together, these vitamins help your skin look younger and healthier.

Vitamin C is an antioxidant that’s great for brightening your skin’s appearance; it can aid in brightening complexion and gets rid of fine lines. Vitamin E (also an antioxidant) moisturizes and protects your skin from sun damage, while vitamin K heals any scars or dark spots.

Kale is also high In phytonutrients; which are natural compounds produced by plants to keep themselves protected from environmental stress. Their anti-inflammatory benefits help prevent your skin from looking bloated or puffy, while their antioxidant properties translate into smaller pores, a detoxified, more even complexion, and less free radical damaging to skin.

Nutrition Facts - Kale
* Calories: 33 per 100gr
* Vitamin A: 133% RDI
* Calcium: 10% RDI
* Vitamin C: 134% RDI
* Iron: 5% RDI
* Magnesium: 7% RDI

I am Helena of Sweden

THE HELSA METHOD
Transform your Body Health Mind Life

Photo & Editing: MADD CREATIVE

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