Run or DIE

MO:

...not really, but how can we not run, when that´s what our bodies are made for?

Sure enough, living in the Stone Age, it was mostly done when trying to avoid a hungry lion or catching dinner, but still.

Managed to get my butt out the door twice this week which is a personal best for months.

Icy, slippery, cold and...absolutely bloody wonderful.

Hey, Skatås/Änggårdsbergen/Slottskogen, I´m back.

I´ve missed you.

NIKE for Runners for SATS

Sweet morning MOJOs!

After only 3,5 hours sleep I'm up again!


Time to meet my great clients in the yoga studio and after that I'm of to Copenhagen to educate the SATS Crew in the new NIKE class :)



Very excited about it now!
Last time I went for a run (outdoors) was in late October - 17km in very very high mountains.... and heat.... phew!
It's so nice to have been away from something (that you maybe had to much of in the end) and then long for it again :)
Very much my style!

So are you gonna try this class?!



I'll tell you more about it after the training (when I know if they will ROCK it or not ;)

Storm in a teacup

MO:

The days are disappearing...well, not like sand in a time glass, more like a sandstorm in a tea cup...or something...

Had another great day, which started with me PUSHING myself out the door to go for an early morning run. It was extremely difficult to get myself out of bed to put on my running gear, but fortunately the weather gods were on their brightest mood today and offered a stunningly clear and sunny Gothenburg morning.

Had a lovely meeting with CC, who wanted to discuss entrepreneurship and how to put all those wild, beautiful ideas into action. CC - I am extremely flattered and humbled that you want feedback and input.

I am also absolutely convinced that we will hear/read/see more of this talented woman in the future.

Spent the rest of my working day with Christine, trying to get our heads around BABS, standing orders, cashiers, contracts, schedules, routines, etc etc. Let´s just say there´s more to these bits and pieces than meets the eye and it´s VERY time consuming. Not so much because of us - we are actually incredibly effective - but due to chasing bank people, telecom people, and other loose ends all over the place.

We did get a lot done though, and most importantly, we had serious fun whilst doing it.

Life´s too short to sweat the small stuff.

Time spent off

MO:

Had a lovely fika with gorgeous company today, when I visited Jessica at Mango´s (and Kicki´s) Functional Moves Education.

I met several of Jess´s lovely work colleagues from World Class Nybroplan, Oscar being one of them. I´ve known Oscar for years know and he´s always such a happy, go-lucky chap! I love that with him!

(Not to mention the fact that you always want to touch his hair each time you see him...)

The afternoon was a bit unstructured, but we eventually managed to kick ourselves out for a run.

6.3k with the buggy and BOY, was it hard!

I could really feel that Robin has put some more weight on for the last couple of weeks and add to that some half-empty baby buggy wheels and you have quite a challenging load to push around Slottskogen. Phew!

I could hardly remember my last free Sunday, so I´m happy I´ve really enjoyed this one.

Tomorrow is the start of another exciting week, getting everything ready for the studio opening in December, the Incycle Team meeting on Friday and The Convention on Saturday...

Oh, and I´m soooo looking forward to having JO back in town!

Have a great start to the week, folks!

Finally, I can tell...

MO:
It´s time to go HOME!

And even as we speak, I´ve started to plan and work and brainstorm for our next Golf & Wellness trip in October 2011.

Well, actually the 3rd training camp for 2011 to be more precise...

I can finally disclose the big SECRET: Incycle has signed with GöteborgsVarvet to be the producer of Varvet´s first ever RUNNING CAMP!

11-18 March 2011, we go to Bahia Feliz in Gran Canaria for a full week of RUNNING, RUNNING and even MORE RUNNING!

...and if running is not your bag, but group training is, Wellness Thailand 13-28 March 2011, might be more your thing? 1 week in paradise together with world-renown names...

You can check it all out on Incycle.se - let me know what you think!

A big shout out to Jessica for the design & Meddi for the technical help.

Spot On

MO:
Thanks to everyone who joined today's running workshop!

Therese Nordström is not only an amazing runner, but also very inspiring, inviting, super-professional and funny!

It's a pleasure and an honour doing stuff with her, and I'm very much looking forward to what Spring 2011 will bring...

Now: just boarded the X2000. Sthlm, here I come!

Ms. Speedy Legs & I

Please remind me next time I travel: ALWAYS bring one LARGE bag!

1, 2, 3...let´s GO!

MO:
We went to Liseberg tonight with Robin.
It was delightful!
But I have to ask, is it normal to feel more dizzy on things that spin as you get older???
My God, I seriously thought I was going to throw up whilst joining Robs on one of the spinning cup-thingies...


That would have been a sight for sore eyes, me puking my guts out whilst Robin cooly watches mummy making a complete plonker of herself!

Getting ready for the rest of the weekend now.
Running workshop with über-COOL Therese coming up tomorrow! It will be SO MUCH fun!
We sent out a number of questions to all the participants to be able to tailor make the content of the day after their specific requirements. Fingers crossed everyone will feel like they´re bringing some good stuff back home.

When we´re done around 5ish I´ll be jumping on the train to Stockholm.
Sunday, I´m presenting 3 classes at the Academy event. WHOOOPA!
They´re a lovely bunch of people - the Academy crew - and their event days have always been personal favorites of mine.

Have an active weekend MOJOs!

Löpar-Lördag 4 september

MO:
First of all: CONGRATULATIONS Therese, for your second place in Saturday´s Midnattslopp in Gothenburg!
You want to be able to run like the wind? Join Therese on Saturday September 4, in this autumn´s MUST HAVE for any runner out there, no matter what level you´re at!

Löpar-Lördag 4 september

För dig som vill bli en bättre löpare
Långdistanslöparen Therese Nordström kommer tillsammans med Monika Björn att ta med dig med på en dag fylld av träningsglädje. Oavsett vad du har för målsättning med din löpträning får du med dig verktyg att jobba med på egen hand för att utvecklas. Teknikträning, styrka för löpare, rörlighetsträning och inspiration till att skapa ditt eget träningsprogram står på schemat.

Pris: 795:- ink.moms. Lunch ingår.

Boka genom att betala in beloppet på bg: 222-9029.
Uppge namn, e-post samt mobilnummer vid bokning.

FunRun

MO:
My legs were a bit stiff during this evening´s run, after doing PB in power cleans yesterday (40kg! Oh YEAH!), followed by squats/jumps/pistols AND a vigorous spinning class...
Love the new Nike PRO line - check out the pink top/"t-shirt" above. If you are a PRO fan, just note that they´ve made the sizes slightly bigger (which I guess is more flattering for most people). Small is normally skin tight on my torso, whetheras the new small is much more roomy.

- Blinged from my iPhone

Go Got!

MO:
Some days I love my city more than most days.
Today was one of those days.
First of all, an impromptu morning coffee with JO at our new fav hangout, Doppio.
I LOVE the fact that we are now literally only 2min away from each other, which is handy both on good days and not-so-very-shiny-days, right JoJo?

When I went on a slightly longer walk in the afternoon (I never venture too far from my "hood") I discovered the following:

They are finally here! The GRAB-and-GO bikes!
And they come with a bike basket!
Which gives a total score of 10 out of 10 in the world of MO.

WHAT?! A good looking bin??? And how surprised was I, when I realized that there are many, many, many bins like this in the center of the city!
Well done, City of GO:TEBORG
I´m proud of you.

Rounded off the late afternoon with a buggy run in Skatås, where I met representatives from all the big gym chains in the city.
(And yes, every single one of them was running and looking GOOD)

I even saw my old friend Bjarne galopping past in a blur (because he IS that fast), but it all went so quickly that it could also have been my imagination... :)

Early bed tonight, teaching a 2-day Kettlebell Seminar Saturday and Sunday.

Have a smashing weekend, friends, enjoy Way out West if you are there.
Personally, I´m hoping to hear Chemical Brothers all the way to my kitchen like I did with Lily Allen last year...

Why I ♥ Running

MO:
Here goes...

I chose between a tough session in the gym or a long, slow run. As the skies cleared in the afternoon, the choice was easy.

An 8.5k run in the forest. Yummy!

Except for one thing... as I was going to check the pace/distance at the end of those 8.5k, this is what I saw:

#*^###%¤"@!!!! I´d lost my NIKE Sportband chip during the run!!!

I´ve decided NOT to loose my mood because of this little 700SEK hick-up, so here is the real reason of today´s blog post: Why I ♥ Running...

- It´s one of the purest forms of movement. (Wo)man has run since s/he could walk upright.

- There is NO way you can cheat! You´re either running or you´re not, simple as that.

Once you´re on the go it´s just you: your heart, your lungs, your legs and your bodyweight.

- It´s cheap (well, as long as you don´t go overboard with the gadgets...or...erhm...loose said gadgets in the forest....). The only thing you really NEED is a good pair of shoes, no matter if your taste says fully cushioned or 5fingers.

- It can be done from where you are. You don´t have to transport yourself to get started.

- It can be done any time. In the morning. At lunchtime. In the evening. Perfect for a toddler mother.

Add stress relief, weight management, creator´s buzz and runners high into the equation and what have you got? A perfect training form, must be?

What do you think?

For Date night:

Cropped khaki pants - Designer´s Remix

Long fitted Granpa shirt - minus

Necklace - Hoss

Belt - Pinko

Shoes - KG

Handbag - my old road racer turned into a Mulberry Bayswater

Pssst...It´s a secret...

MO:

Except from JOJOs amazing new space, there will be another exciting new venture opening up come September. One that will be able to offer ALL the things I´ve been missing in a training environment in Gothenburg so far...

BUT, it´s a bit of a secret for another few weeks, so don´t go telling anyone...

What you ARE allowed to tell and even shout out loud, is word about the new Incycle Newsletter.

Especially if you are into RUNNING, SPINNING or KETTLEBELL-training.

You want a newsletter? Click here or email monika@incycle.se

Respect

MO:

"WHO in their right mind set their alarm at 7.30am to go out for a run on Midsummer´s morning?"

The moment I finished that thought at the top of Pliktabacken, I saw a familiar figure coming running towards me.

Gorgeous E, (who´s become a regular at my classes during the last term) - out running at the same unbelievable hour as myself!

In total I met about 10 runners this morning. So. This thread goes out with a big bag of respect to all of you out there who have managed to make training a part of your daily routine, whether that is on challenging hours (I am the WORST person in the morning...), unexpected hours, big bank holidays, strange places or else. You deserve it and I salute you!

Happy Midsummer´s to you all!

Intervals and Song of the week

MO:

It´s been a laid back day.

Except for some interval training.

I went out for a pleasant jog and ended up doing hill intervals. How the hell did that happen?

I was so tired at the end of the last interval that I thought I was going to faint. Or die. Or both.

On a different note: Song of the week!

This man´s voice does SOMETHING. That´s all I´m saying.

I love all the stuff he´s done so far.

Enjoy.

InCycle Newsletter June 2010

Vill du bli en bättre löpare?

Lördag 4 september InCycle Löpardag

med

Therese Hagersjö

Långdistanslöparen Therese Hagersjö kommer att ta med dig genom en dag fylld av träningsglädje. Oavsett vad du har för målsättning med din löpträning får du med dig verktyg att jobba med på egen hand för att utvecklas.

Teknikträning, styrka för löpare, rörlighetsträning och inspiration till att skapa ditt eget träningsprogram står på schemat.

Pris: 795:- ink.moms. Lunch ingår.

I mars 2011 kommer vi även att erbjuda vår första löparresa. Mer information kommer.

Millennium Exclusive 2010

Spinning 2010 - Periodisera mera!

Lördagen 11 september bjuder InCycle in till en unik

inspirationsdag för spinninginstruktörer

tillsammans med Magnus Gårdmark & Mattias Reck.

Dagen omfattar allt från mer djupgående träningslära gällande pulsträning/periodisering, till hur man kan marknadsföra sina klasser och använda sociala medier som ett sätt att skapa en ny typ av kommunikation med deltagarna.

Workshopen leds av InCycles populära utbildare

Magnus Gårdmark tillsammans med Mattias Reck, tränare för Sveriges bästa cykellag Team Cykelcity.

Pris: 995:- ink.moms. Lunch ingår.

For more info: www.incycle.se

Impressive friends

MO:
Gorgeous Therese wearing knee high pink running socks, a white vest and the obligatory Grethel-braids with less than 3k to go at this year´s GöteborgsVarv.

She finished Top 10.

Impressive!!!

You rock, girl! Super-Congratulations!

- live blinged from my iPhone

Good luck tomorrow!

MO:

Happy running tomorrow: Therese, Magnus, Robert G, Pete, Erika, Tobbe, Jim and everyone else we know that are doing the fabulous 21k at the world´s largest half marathon - Göteborgs-Varvet! Go Tigers!

Amazing

MO:
What an amazing day it's been.
Little guy got me up at 7am, so by 10.00 I had already done my 7k run. Rest of the day was spent shopping for a new couch (came back without couch but with new kitchen chairs) and elk bbq-ing in the country.
Had to look for a disappeared leather jacket in the attic. Didn't find said jacket, but realized I need to arrange a garage sale b4 the roof of my parents house gives in...
So.much.stuff.
From 1980-1999. Clothes, records, photos, shoes, diaries, bags, etc etc....

Memoribillia...




- blingblinged from my iPhone

Go MO!!!!

Jihoo MO!
LOVE the pink one's!!!

Make sure to cheek out THIS

AMAZING!!!!

Wish they never forced me into those shoes!
My kids will ALWAYS be barefoot :)

LOVE jo

Hidden talent

Mine is the yellow one

MO:
I have to admit that getting a NIKE+ Sportsband has helped my spring running. I joined the "Around The World in 40 days Challenge" and that was it. Now I´m obsessed with logging my k´s onto my nikeplus-account.
I almost freaked out earlier when at first, the site refused to recognize today´s run. Restarting my computer solved that problem and I feel happy with being in place 151 (of almost 900 runners) when half the challenge has passed.

Eyjafjallajökull - that´s a handful to spell.
And who would even care to learn how to spell it if it wasn´t for the hidden talent of this volcano to stop half of Europe in its tracks?

Can I just ask one question? Aren´t there volcano eruptions all the time around the world?
I remember visiting Sicily a few years back when Etna had just had a huge eruption just a few days earlier. Was there any airports shut down then in southern Europe? Er, no.
Have you ever heard about airports being shut down because of volcano eruptions before?
Not that I´m volunteering to be aboard the first Boeing to defy the air travel lockdown.
Just wondering.

21.58. Just learned that the volcano needs to be underneath a glacier, to be able to cause the havoc above. Well, you learn something new every day.