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Nordic Routine Co.

@nordicroutineco

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I make consistency easy for everyone🤝🏼
Master of Science in Sports (MSc)
Personal Trainer & Coach
Find Your Hidden Habits⬇️

POSTS STORIES REELS

I've understood that the most important thing
about building consistency and actully seeing progress
is NOT perfection every time, it's having a 40% version
for busy, tired and unmotivated days.

just doing something, even 15 minutes is always better than nothing.

because consistency compaunds.
and every run counts❣️

tell me what's your busy day running routine in the comments! we wanna get inspired🥹

#runningworkout #running #workoutroutine #softdiscipline #consistencyoverperfection consistency, habit change, habit tracker, lifestyle change, runner by @nordicroutineco

I always feel kind of embarrased to share my story and journey to this point, but I hope this encouragas someone to share theirs or this is a sign for someone to truly look into their habits and routines if they are not the ones they want.

Please let me know that I'm not the only one,
who has struggled with this "all-or-nothing" thinking and mindset and staying consistent with routines🥹

Always here to talk and help, if someone is feeling insecure about their routines🫶🏽

#routinegirl #softdiscipline #balancedlife #consistency #consistencyoverperfection starting over, inconsistent by @nordicroutineco

studying sport sciences changed how I saw everything. why people stay. why people quit.
what actually predicts long-term consistency (spoiler: it's not willpower).

now I’ve coached, and trained people over 10+ years, and I built this account and a workbook for the person who keeps restarting and doesn't know why.

so that people can create perfect routines for themselves easily without a coach. everyone deserves their own kind of routines that fit to their life, so they can be well and enjoy balanced life.

I have MSc Sport Sciences.
I'm coach and personal trainer.
and someone who's been exactly where you are.

this account is for you if:

• you struggle to stay consistent with wanted routines.
• you keep starting over and can't figure out why.
• you know exactly what to do but can't do it long-term.
• one bad day makes you scrap the whole week.
• you eat well for 6 days and lose it on the 7th.
• you compare yourself to people who "just do it."
• you've called yourself lazy or undisciplined.

you're not broken. you just haven't seen the pattern yet.

stay. we'll make it visible together.🤍

also stay, if you want to just enjoy content around balanced life, good food, variety of sports and nordic nature🤝🏼✨ @nordicroutineco

#softdiscipline #routines #habittracker #habitchange #consistency by @nordicroutineco

steal my favourite oats recipe: raspberry-vanilla overnight oats🌸

50g oats (ish 1,3dl)
1 tbsp chia seeds
200g vanilla skyr (or vanilla flavoured greek yogurt/quark or just flavour greek yogurt with vanilla protein powder or other vanilla flavour)
75g raspberries
0,5dl water
1,5 dl milk of choice

1. Smash raspberries or if you are using frozen ones, boil them with a little bit of water.
2. Mix all the other ingredients together in a container or bowl.
3. Add the raspberries and mix.
4. Keep the oats in the fridge for at least 3 hours, they are absolutely best overnight!
💌 In case you enjoy sweeter taste, just add some honey and mix it together with other ingredients.

#overnightoats #oats #raspberry #scandinavianrecipes #breakfast puhdistamo, collagen drink, breakfast inspiration by @nordicroutineco

1. Breakfast decided night before ➡️ This removes decision in the busy moment before work or training when my routine could easily collapse.

2. Ordering groceries weekly ➡️ This is for sticking to the plan when I'm not all the time going to supermarket and just grab cravings. Helps with planning and saves money when you truly think what you need for the week.

3. A snack I actually enjoy at 3pm ➡️ Always planned snack so I don't eat just what comes on the way. And my 4pm trigger never fires. This keeps me energized and focused the rest of the day.

4. Protein every meal ➡️ This is for satiety, so it keeps me fuller for longer and I don't crave random things. Hunger drives bad decisions foodwise. And obviously as a girl who trains a lot this is for recovery (and gains ;)).

5. Pre-workout snack ➡️ This is for getting most out of my workouts and also helps getting energy regularly during the whole day without the need of eating too much on one meal.

6. Not labelling it as a "cheat day” ➡️ This keeps my treats planned and part of life. No guilt and especially it prevents eating too much just because “now it's allowed".

I've learnt that consistency in nutrition isn't all about eating purely clean. It's also about removing decisions and preventing bad choices before your triggers fire.

follow @nordicroutineco for easy consistency tips!

#softdiscipline #consistencyoverperfection #habitchange #habittracker #lifestylechange healthy eating routine, eating habits, healthy habits, healthy routines, balanced lifestyle by @nordicroutineco

Happy Monday everyone✨

Here's the weekly breakfast plate, thank you so much for the love and kind comments on this weekly post🥹

My go-to formula for building a balanced breakfast as a sports scientist and of course a huge routine girl:

✨fiber + protein + carbs + fats✨

I try to add my every meal lots of different fruits, berries or veggies for micronutrients and fiber. My go-to rule is having at least 3 different ones every meal. This is what I neglected most years ago in my "gym girl" era when ai only focused on protein🙈

on the plate:

🍞oat bread and Finnish karelian pasties (carbs, fiber)
🧀cottage cheese and eggs (protein, fats)
🥑avocado, butter among eggs (fats)
🍏kiwi, blood orange, cherry tomatoes, alfalfa, mandarin (carbs, micronutrients, fiber)
🍯honey (carbs and taste)

being a routine girl doesn't mean eating the exact same thing every morning. I like to keep the components very similar e.g. cottage cheese and then vary things around it.

This is my way of balancing breakfast!

What kind of brekkies you would like to see?🥹

#breakfast #naturalfood #wholefoods #breakfastplate snackplate routine girl, healthy habits, oatbread, healthy routines by @nordicroutineco

As a sports scientist I know few magic tricks ;) But there are no magic tricks for this one!!✨🤭

The formula for the workout that gives you the best results:

the perfect workout you skipped = 0
the mediocre workout you did = 1

If you multiply that across a year, the math is quite brutal.

Volume of "good enough" work compounds.
Volume of "perfect" workout that didn't happen, doesn't.

the body trains for what showed up and not what was planned🙈

#consistencyoverperfection #softdiscipline #habitchange #healthyhabits #workoutroutine working out, consistency compaunds by @nordicroutineco

scandinavian style breakfasts I have on repeat🙌🏽

lot's of oats, oat bread, vanilla skyr and granola. and ofc cucumber on bread😉

save for inspiration💌

#breakfast #oatlovers #scandinavian #scandinavianstyle #breakfastplate breakfast inspiration, wholefoods, healthy recipes by @nordicroutineco

It's painful when an adult is learning...😅 and this was definitely a bit painful for myself when this sunk in:

you keep starting over every Monday because you don’t understand the habits you’re already repeating🥲 and then I actually had to look into my habits...

you think you need a better workout plan, stricter routine or more motivation.

but you’re already following a some kind of routine every day, you just might not realize it.

🤔the scrolling instead of working out.
🤔the “I’ll do it tomorrow.”
🤔the snacking when you’re stressed.
🤔the skipping breakfast or lunch and then overeating later.
🤔going for groceries but buying random snacks.

those patterns didn’t appear out of nowhere, they are habits.

and until you understand the trigger → action → reward behind them, a new plan usually just gets layered on top of the old one.

that's why I stopped asking myself,
“how do I become more disciplined?”

and started asking,
“what is actually happening here?”

that's when the change finally started.
change starts with awareness.
how could you change something you don't even see?

#routinegirl #softdiscipline #balancedlife #consistency #consistencyoverperfection starting over, inconsistent, lifestyle change, habit tracker, habit change, healthy habits, healthy routines by @nordicroutineco

Have you noticed that addition is sometimes quite easy but the subtraction is where the real change lives when it comes to routines?😅

Every one of these was a habit I thought was "good" such as high goals, perfect plans, fresh starts.

they weren't good.
they actually made more harm to my consistency and routines.

follow @nordicroutineco for consistent and balanced routines🥹

#softdiscipline #consistencyoverperfection #healthyhabits #consistency #habitchange healthy, routines, balanced routines, lifestyle change by @nordicroutineco

I <3 smallest things

It has become more and more real to me that when you stop to see, value and celebrate the smallest things in life more often, more fulfilling the life feels.

My hack for this has been taking pictures of the smallest and most ordinary moments and things in my life. That makes it actually visible for myself and helps to see the beauty in such stupidly small things as ordered groceries since it helps my life so much😂🙈🫶🏽

What's your hack for romanticizing your life? Please share it in the comments🥹

#romanticizinglife #weekinthelife #routinegirl #softdiscipline #balancedlife by @nordicroutineco

For years my week looked like this: perfect eating from monday to friday, then saturday cheat day and I ate so much everything I had craved the all week...😅

As a gym girl I thought I was tough since having only a one day a week when I ate something unhealthy. But calling it a "cheat day" made me eat way too much just because it was finally "allowed".

Then I felt so guilty and bad physically too. The eating was nowhere near balanced or even enjoyable.

At some point I just snapped and thought that I can't continue like this. What I changed:

❤️‍🩹 looked into my habit loops, where the unwanted eating happened, triggers and feelings behind this behavior. I looked at why I wanted this kind of break, not just the food.
❤️‍🩹stopped calling it a "cheat day".
❤️‍🩹treats became part of the normal week, not some kind of reward or sign of rest.
❤️‍🩹having a proper saturday 3pm snack so there wasn't need of eating that much in the evening.
❤️‍🩹rather having a treat after proper meal, not for hunger.
❤️‍🩹every meal got protein, carbs, fats and fiber so I wasn't starving at weekend and my body actually started craving these balanced meals.

Anyone else who has struggled with the cheat day concept?🥹

#softdiscipline #cheatday #gymgirl #consistencyoverperfection #consistency lifestyle change, healthy habits, balanced lifestyle by @nordicroutineco