This is a walking meditation where we tap into the feelings of gratitude, appreciation, and excitement. It’s only a few minutes and easy to do whenever you need a little moment to boost yourself with some uplifting feelings and mindful breaths. Try it whenever and wherever, and know that this practice is always accessible to you and can help create such a shift within you, both mentally and energetically.

I am back after having had a crazy week and am sharing a little life update about my upcoming travels, an article I am working on, treatments I am doing, how the reiki course went, as well as giving you some tips and reminders that I am focusing on myself right now. And don’t forget the amazing discounts from IIN and Sakara. The code MATILDEXIIN gives you 30% off any course from IIN (including the Holistic Health Coach Education), which makes you save USD 1,400! Sign up here: https://sldr.page.link/mj9o Also, the code HEALTHBYMSAKARA gives you 20% off your first purchase from Sakara. I love their amazing meal programs and products, and can highly recommend them all. Shop Sakara here: https://sakara.sjv.io/vNoavO Photos: Vendela Cassel

When feeling lost and not knowing where to go in life, I have found a few things that have helped me to find my path - what’s importand and what I really want to do and focus on. I share some tips around this topic in this episode, as well as some great discounts from IIN and Sakara. The code MATILDEXIIN gives you 30% off all courses and programs from IIN if you sign up here: https://sldr.page.link/mj9o Moreover, you will also get my discount code, HEALTHBYMSAKARA with Sakara that gives you 20% off your first order here: https://sakara.sjv.io/vNoavO

It’s important to take care of the immune system a little extra this time of the year and I share some tips and things I do to boost it in this episode. I talk about some things I include in my diet, treatments that I like, but also a new exciting method I will try out this season... I also share two discount codes with you, one from IIN and one from Sakara. The code MATILDEXIIN gives you 30% off any course from IIN (including the Holistic Health Coach Education), which makes you save USD 1,400! Sign up here: https://sldr.page.link/mj9o Also, the code HEALTHBYMSAKARA gives you 20% off your first purchase from Sakara. I love their amazing meal programs and products, and can highly recommend them all. Shop Sakara here: https://sakara.sjv.io/vNoavO

Reiki is something that has changed my life, and I honestly think it’s the coolest thing ever. I have finally launched my new reiki courses, and talk all about it in this episode, as well as how I found reiki, how I use it in my every day life, what reiki actually is, and more! I also share two discount codes with you, one from IIN and one from Sakara. The code MATILDEXIIN gives you 30% off any course from IIN and HEALTHBYMSAKARA gives you 20% off your first purchase from Sakara.

Season two of the podcast is back and I share a little life update and also talk about my focus for the rest of the year. In addition, I talk about my new routine and what I have changed when it comes to my daily workouts and foods that I eat, as well as what my experience with it has been. Moreover, I share about a new fun thing I’ve launched within HEALTH BY M, coming this fall and winter. I also share the amazing Early Black Friday offer from IIN - the code MATILDEXIIN gives you 30% off all courses and programs from IIN if you sign up here: https://sldr.page.link/mj9o Moreover, you will also get my discount code, HEALTHBYMSAKARA with Sakara that gives you 20% off your first order here: https://sakara.sjv.io/vNoavO

Summer is here and I am sharing some tips and book recommendations for you to enjoy as the podcast takes a little break until after summer. Also, since we are releasing a series of travel classes on The Retreat very soon, I have included the healthy traveling episode from last year in this episode too if you haven’t listened to that one yet. Keeping up with our wellness routine when on vacation may sound difficult, but I actually have some very useful tips when it comes to healthy traveling - what to pack, how to continue with your workouts, and what I eat to feel my best! And if you’re interested in trying Sakara’s meal subscriptions or other amazing products, don’t forget to use code HEALTHBYMSAKARA that will give all new customers 20% off on their first order. You find Sakara here: https://www.pjtra.com/t/8-12225-305358-184534 I also talk a little about some of their products I love a little extra in the episode, and also mention my ambassadorship with Intelligent Change. I love their journals, planners, and books that I use every day. They are also the perfect gifts, and I love that they ship worldwide. Use code HEALTHBYM to get 10% off your purchase. You find Intelligent Change here: https://www.intelligentchange.com/?rfsn=7433589.14a5c8&utm_source=refersion&utm_medium=affiliate&utm_campaign=7433589.14a5c8 Moreover, the code PODCAST gives you 20% off any membership from The Retreat, which is the perfect platform and membership if you want a place where all your wellness practices are gathered, and you find everything from healthy recipes, journaling prompts, manifestation practices, and rituals, to meditations, Pilates, and yoga. You find The Retreat here: healthbym-theretreat.com Last but not least, the code MATILDEXIIN will give you 20% off any courses from IIN and The Chopra Center for a limited time only! If you’re interested in becoming a Holistic Health Coach, or maybe a meditation teacher, yoga teacher, or learning more about gut health, hormone health, and so on, you have to check out the different courses IIN now offers and don’t forget to use the code MATILDEXIIN and enroll through the link below to get the discount: https://sldr.page.link/mj9o

Los Angeles is such an amazing place, especially if you’re interested in wellness and spirituality - there are health conscious cafés, restaurants, spas, studios, and shops everywhere! In this travel guide, I go over some of my favorite wellness spots in the city and talk about everything from what to order at my favorite place in Venice, to why you should check out Topanga on your way back to the city from Malibu. Hope you will get some inspiration and tips, and have a great trip! To get 20% off your first order from Sakara, use code HEALTHBYMSAKARA and shop through this link: https://www.pjtra.com/t/8-12225-305358-184534 Get 20% off any course from IIN with code MATILDEXIIN and enroll through this link: https://sldr.page.link/mj9o Get 20% off any membership on The Retreat with code PODCAST when you sign up here: http://healthbym-theretreat.com

After my educations within mat Pilates, barre, yoga, The Practice, etc., I’ve taken on a new training this year and am becoming a reformer Pilates teacher, which I am so excited about. The training is with Pilates Center Academy and I share some information and my experience so far with the training in this episode to inspire and inform anyone who wants to become a teacher as well! I talk about the benefits of reformer Pilates and what it is, why this education is so great, why I love the online format, and much more. Below is some information if you want to learn more and sign up: English website and information: https://en.pilates-center.se/instructor-education.html Swedish website and information: https://www.pilates-center.se/aktuella-utbildningar.html This episode is an ad for and collaboration with Pilates Center Academy by Pilates Center Stockholm.

Feeling drained of energy, stressed, or like you have your focus and energy elsewhere? This meditation is perfect to do if you want to center and align yourself with your own physical and emotional energy, and let go of things that you don’t need or aren’t even yours. A great exercise to feel centered and at peace when our emotions and thoughts feel scattered. Don't forget that you find many more meditations on my membership platform The Retreat if you want to dive deeper into the world of meditation!

I talk about why I love face massage and why I always do it before a photo shoot, as well as how I boost my water in order to make it more nutritious and tasty. I also share a great life hack that helps me create a more sustainable and conscious wardobe - a little system and routine I’ve come up with in ordet to be more mindful with my spending and keeping my wardrobe minimalistic. The offers and discounts I mention in this episode are the following: To get 20% off your first order from Sakara, use code HEALTHBYMSAKARA and shop through this link: https://www.pjtra.com/t/8-12225-305358-184534 Get 20% off any course from IIN with code MATILDEXIIN and enroll through this link: https://sldr.page.link/mj9o Get 10% off your whole purchase from Intelligent Change with the code HEALTHBYM when shopping through this link: https://www.intelligentchange.com/?rfsn=7433589.14a5c8&utm_source=refersion&utm_medium=affiliate&utm_campaign=7433589.14a5c8 I am doing my Pilates Reformer Teacher Training together with Pilates Center Academy by Stockholm Pilates Center this spring, and if you’re interested in signing up as well (it’s mostly online with a couple of in-person trainings in Stockholm), you can read more here: https://www.pilates-center.se/aktuella-utbildningar.html

I share some new insights, learnings, and methods in hypnosis and also give some tips when it comes to sleeping problems, fears, phobias, and if you want to make a change in our life. I talk about why working with our unconscious mind is essential if we want to create change, and also mention a new hypnosis program and daily routine I am working on, as well as results my clients have experienced. The offers and discounts I mention in this episode are the following: To get 20% off your first order from Sakara, use code HEALTHBYMSAKARA and shop through this link: https://www.pjtra.com/t/8-12225-305358-184534 Get 20% off any course from IIN with code MATILDEXIIN and enroll through this link: https://sldr.page.link/mj9o Get 20% off the memberships on The Retreat with the code PODCAST. You find the platform here: healthbym-theretreat.com I am doing my Pilates Reformer Teacher Training together with Pilates Center Academy by Stockholm Pilates Center this spring, and if you’re interested in signing up as well (it’s mostly online with a couple of in-person trainings in Stockholm), you can read more here: https://www.pilates-center.se/aktuella-utbildningar.html

A short meditation to center and align yourself. To cleanse the mind and free it from things you don’t want and need. To get clarity and clear space for the new.

I share my favorite wellness spots in Mexico City in this episode and give you tips on where to go for Pilates, yoga, smoothie bowls, matcha, and the best hotels. Make sure to save this episode for your upcoming visit, or send it to anyone you know is visiting this lovely place! The offers and discounts I mention in this episode are the following: To get 20% off your first order from Sakara, use code HEALTHBYMSAKARA and shop through this link: https://www.pjtra.com/t/8-12225-305358-184534 Get 20% off any course from IIN with code MATILDEXIIN and enroll through this link: https://sldr.page.link/mj9o Get 10% off Intelligent Change when you use the code HEALTHBYM and shop through this link: https://bit.ly/3QmNnPH I am doing my Pilates Reformer Teacher Training together with Pilates Center Academy by Stockholm Pilates Center this spring, and if you’re interested in signing up as well (it’s mostly online with a couple of in-person trainings in Stockholm), you can read more here: https://www.pilates-center.se/aktuella-utbildningar.html

In this episode, I share three new tips for April - three things I am loving a little extra right now. It’s a new favorite form of treatment, a twist to your daily matcha, and also a very simple and easy way to improve both the quality and quantity of your sleep. I also share some incredible deals and discounts. Use the code HEALTHBYMSAKARA to get 20% off your first order from Sakara when shopping through this link: https://www.pjtra.com/t/8-12225-305358-184534 Use code HEALTHBYM to get 10% off your entire purchase from Intelligent Change and shop through this link: https://bit.ly/3QmNnPH The holistic health coaching school IIN has an incredible offer if you sign up in April, and as they have teamed up the the Chopra Center, they offer even more types of educations now, such as yoga teacher trainings, meditation teacher trainings, a hormone health course, a gut health course, and much more. Use the code MATILDEXIIN to get 45% off tuition if you sign up in April and use this link: https://sldr.page.link/mj9o Lastly, if you’re interested in trying my membership platform The Retreat, you get 20% off any membership if you use the code PODCAST. You find it here: healthbym-theretreat.com and get access to Pilates-, yoga-, and meditation classes, healthy recipes, journaling prompts, manifestation practices, hypnosis audios, and much more.

Prioritizing good and enough sleep is key in order to feel well. If our sleep is suffering, it very often affects other areas in our life, and sleep is actually one of the most important components within holistic health. We often tend to crave sweet and unhealthy foods, skip workouts, feel too fatigue to stick to our daily routines and to-do's when we're sleep deprived, so it really is essential. If you are having trouble sleeping, hypnosis may help as it relaxes the body and put our brain into the Theta brainwaves, which is the state we are in right before we fall asleep.

This is a repost of one of the most popular episodes and meditations in celebration of the podcast's 1 year anniversary!

The podcast turns 1 year this week and I am so thankful for all of you who have been listening this past year! In this episode, I share som lessons I’ve learned and reflections I’ve made during this past year, and also share a little update about what’s happening in my life right now. I am diving deeper into some specific things this season, and will hopefully manage to develop a very exciting program that will be life-changing if it works… I also share two incredible offers from Sakara and IIN. All new customers get 20% off their first purchase from Sakara when using the code HEALTHBYMSAKARA and when shopping from this link: https://www.gopjn.com/t/8-12225-305358-184534 Also, IIN offers 45% off tuition this month, and since this incredible school as teamed up with the Chopra Center now, you find many more courses and programs than just the holistic health coaching program, but also meditation courses, hormone health programs, and more. So if you want to take advantage of this amazing offer in April, use the code MATILDEWERGELAND20 and sign up through this link: https://sldr.page.link/ZbqD Thank you for listening and have a wonderful rest of your day!

This is a repost of episode 15, which is a whole episode dedicated to smoothies and smoothie bowls! I absolutely love smoothies and there is actually so much to talk about when it comes to this delicious and healthy meal. Make sure to try all the smoothie recipes on The Retreat, as well as the 10 days long challenge that is available to all members now! I am so passionate about smoothie bowls and eat one pretty much every single day. This delicious and healthy meal is easy to make and you can create so many different versions thanks to different ingredients and combinations, superfood powders and adaptogens, and of course - the topping! In this episode, I share some tips on how to create a tasty and nutritious base, what to think about when creating different versions and combining different ingredients, what superfoods I love to add, and much more! I also give you my discount codes for anyone interested in trying Sakara’s products. All new customers get 20% off their first purchase when using the code HEALTHBYMSAKARA (new code!) and shopping through this link. https://www.pntra.com/t/8-12225-305358-184534 In addition, if you want to become a member on my membership platform, The Retreat, you can try it 7 days for free and use the code PODCAST to get 20% off any membership. You find The Retreat here: healthbym-theretreat.com

This month, I share some tips around wellness that I want to tell you all about. I talk about my favorite wellness tech gadget that has elevated my health routine, educations and other ways to learn new things, as well as travel snacks and what I always bring when I am on-the-go. I share a tip for anyone looking for coaching and can highly recommend my lovely friend Thomasine who lives in Bali and is an incredible life coach. You find her here: https://thomasine.se/ https://www.instagram.com/thomasine.v.b/ I also talk about IIN, the Institute of Integrative Nutrition, which I can highly recommend for anyone interested in signing up to this incredible program and learning more about holistic health. If you use the code MATILDEWERGELAND20 and unroll through the link below, you get an amazing friends and family discount: https://sldr.page.link/ZbqD I also give you my discount codes for anyone interested in trying Sakara’s products. All new customers get 20% off their first purchase when using the code HEALTHBYMSAKARA (new code!) and shopping through this link: https://www.pntrac.com/t/8-12225-305358-184534 In addition, if you want to become a member on my membership platform, The Retreat, you can try it 7 days for free and use the code PODCAST to get 20% off any membership. You find The Retreat here: healthbym-theretreat.com