Asterhäll / Get in Shape
Nutrition, training and habits for a balanced life — practical, honest and sustainable.
My journey
Two years ago I decided to change my life. Better nutrition, more movement every day and regular training. The result: 34 kilos lighter — and the weight has stayed off. Here I share everything that has worked for me, so it can work for you too.
Read the full story →Real food, enough protein and a balance you can actually live with.
Strength as the foundation, cardio as a bonus — and consistency over intensity.
Sleep, recovery and small habits that add up to big changes over time.
High-protein favourites that taste like cheating — but aren't.
Holidays, busy weeks, work, and everyday responsibilities can sometimes throw us off track. But living a healthy life isn’t about being perfect or following strict routines. It’s about…
Read article →Journal · 97 articles
Creatine is one of the most researched and widely used supplements in the world of fitness and sports. Unlike many products that come with big promises, creatine has strong scientific…
All the crunch of fried chicken without the deep fryer — cornflake-crusted and ready in 15 minutes in the air fryer.
Slow-cooked pork tenderloin in a creamy sriracha and Dijon mustard sauce that brings just enough heat.
A healthy Thai holy basil stir-fry with salmon, cod and shrimps — real heat, with nutrition per serving.
A cottage cheese pizza base that makes pizza night fit the plan — about 270 kcal per slice.
Soft, high-protein crepes made with cottage cheese — perfect for wraps, with a seasoned ground beef filling.
Baked sweet potatoes filled with lean ground beef, tomato, onion and garlic. A simple, nutritious high-protein lunch or dinner for two.
Six months of the year are already behind us, and I’m still maintaining my 34 kg (75 lb) weight loss. 💪
Life is not all about training, its also about to eat healthy and proper food. Here is how we do Healthy Oat Pancakes with Greek Yogurt
Bioharmony-nutrition is an approach to diet where the body is meant to function in balance with what you eat – not just taking in calories, but creating harmony across the whole system.
Childhood obesity has become one of the biggest public health challenges of our time. Despite increased awareness of nutrition, exercise, and healthy living, obesity rates among children…
Two years ago, I made a decision to change my life. I improved my nutrition, increased my daily activity, and committed to regular training.
Life is not all about training and cardio. Food is maybe more important to get a healthy balance. Here is a dish full with protein and vegetables.
Many people focus only on training and calories when trying to improve their health, but often forget two of the body’s most important systems — hormonal balance and gut health. They are…
Seared sirloin with a pounded lime, fish sauce, palm sugar and chili dressing — sour, salty, sweet and spicy in balance.
Frozen pineapple and mango blended with Greek yoghurt, protein powder and honey — breakfast, post-workout snack or a cold treat.
In today’s society, many people walk around with a nervous system that never truly gets to rest. The brain is constantly overloaded with stress, screens, noise, information, pressure, and…
We were never meant to handle everything on our own. Social wellness is about relationships that work — and why a few real connections do more for your health than you might think.
An eight-week plan built on milestones, small wins and regular check-ins — like a game with levels instead of staring at one distant goal.
Vegetables, legumes, fish and olive oil — one of the best-researched ways of eating, and one of the easiest to live with. What it is, the effects and the classic misunderstanding.
Four months in, and the work is paying off. The weight is still going down, but it has started to level out. Goal reached — around 33 kilos lost. That was the plan, and it’s done.
Very few carbs, lots of fat and moderate protein. How ketosis works, what you eat, the effects — and the most common mistake people make on keto.
The whole Get in Shape idea on one page: eat simply and regularly, train steadily week after week, and build health on small habits you can keep for the long run.
It hasn’t been easy. It’s been about choices, every day. Early mornings, late sessions, steps that need to be taken even when you don’t feel like it. But I made a decision—and I stuck to it.
New week, new workouts. Even if cycling is not your first choice, give it a try. It’s great for cardio, burns plenty of calories, and helps increase fat burning. Cycling is also a very good…
In Buddhism, mindfulness is practiced in every action. That includes food. What you place on your plate becomes part of you. When you eat clean and simple, the body grows calmer and the…
According to Shaolin Temple, food is part of the training. What you place in your shopping cart either builds you up or breaks you down. Health awareness is not a trend – it is basic…
Slush, slippery roads, darkness, and cold. Not the best conditions – but also fresh air, better health, and the good feeling of getting things done. Winter training is tough, but it gives a…
2025 was the year I truly committed. The result: minus 34 kilos. No shortcuts, no tricks. Just common sense, discipline, and routines — the way it has always worked.
Christmas is here. It’s a time for slowing down, good food, and spending time with family and friends. It’s perfectly fine to take a break from training and focus on being together. The…
It’s now been a little over a year since I took the step to make a major life change. Many people might think I “cheated” by having a gastric bypass surgery, but the truth is that the…
What it is: EAA contains the 9 amino acids the body can’t produce on its own. They are needed for muscle growth and recovery.
Autumn has arrived, and staying motivated can be a bit tougher this time of year. There’s always plenty to juggle, but right now the routine is working. I manage family, dogs, training…
Many skip protein at dinner, thinking it’s only important after workouts. In reality, protein plays a key role even while you sleep. During the night, your body repairs and builds muscle…
When autumn arrives with darkness, cold winds, and rain, it’s easy to lose motivation. But this is exactly when you need to keep your training alive. It’s not just about weight – it’s about…
About a year ago, I made a radical change in my life. I realized I didn’t have “just a few extra kilos” anymore – it had become a real health problem. My body was sending clear signals…
Here are some simple but effective tips to stay motivated with your training during autumn:
Boxing and martial arts stand out as some of the most complete forms of exercise. They train endurance, strength, coordination, and mental focus – all at once. The energy burn is among the…
The anti-inflammatory diet has become increasingly popular in recent years – and in 2025, it is seen as one of the strongest trends. The foundation is that the food you eat can influence…
Semaglutide has quickly become one of the most talked-about medications in both diabetes and obesity treatment. It is a so-called GLP-1 receptor agonist, which means it mimics the body’s…
Amino acids are the foundation of all proteins in the body and essential for our health. They build and repair tissues, regulate the immune system, form hormones and enzymes, and can…
BCAA stands for Branched Chain Amino Acids . The three amino acids included are leucine, isoleucine, and valine . Since the body cannot produce them on its own, they must come from food or…
After weeks of nothing but work, and gym before work – 25 days in a row – today finally gave me a chance to breathe.
CrossFit is a workout method that combines strength, cardio, and explosiveness in varied sessions. It often builds on functional movements that mimic natural daily activities: lifting…
Walking is one of the most accessible workouts you can do — no fancy equipment, no gym membership, just a good pair of shoes. And while even a gentle stroll has been shown to boost mood…
Carbohydrates are the body’s main source of energy, but not all carbs are created equal. They are often divided into fast (simple) and slow (complex) carbohydrates , which mainly refers to…
There are 13 essential vitamins, ranging from vitamin A, the B-complex, C, D, E, and finally vitamin K. Coenzyme Q10 is often included in this category as well, since it plays an important…
Interval training has become one of the most popular workout methods in recent years – and for good reason. In a time where many want maximum results in minimum time, intervals fit…
The greenhouse effect is a vital process that allows the Earth to retain heat from the sun. Without it, our planet would be more than 30 degrees colder, and life as we know it would not be…
The human body is home to trillions of microorganisms collectively known as the microbiome. The largest concentration is found in the gut, where bacteria, fungi, and other microbes live in…
The plate model has long been a simple tool for understanding how to build a balanced meal. It shows proportions, not exact amounts . In 2025, the model has been updated to better reflect…
The turning point came quietly, but hit hard: high blood pressure, unstable blood sugar. One year of walks with the huskies, gym mornings and change.
Why can two people eat the same food but experience completely different results? One gains weight, while the other seems to eat anything without it showing. The answer lies in the…
Autumn has arrived. The mornings and evenings grow darker, the air feels crisp, and the leaves turn shades of gold, red, and orange. It’s a season of slowing down, cozy evenings…
Cardiovascular diseases, such as heart attacks and strokes, remain among the leading causes of death worldwide. One important risk factor is the type of fat we consume. Research is clear…
Garlic is one of those ingredients that has been part of kitchens for thousands of years. It adds depth and flavor to food, but it has also held a firm place in traditional medicine around…
Cabbage is one of the oldest vegetables in Europe and has been cultivated for centuries. In the past, it was a winter staple since it could be stored for long periods, and even today it…
Mindfulness is no longer just a wellness trend. Over the past 30 years, it has been one of the most researched mental health practices in the world. Rooted in ancient meditation traditions…
Thirteen weeks of powerwalks, gym mornings and long bike rides — from Gothenburg to the streets of Bangkok, summer 2025.
When people think of exercise, they often picture sweaty sessions filled with sprints, jumps, or heavy weights. But not all training has to be high-intensity or tough on the body to deliver…
The structure is simple yet demanding: 45 minutes on the Stairmaster, at level 7, six days a week . There’s not much to think about – no complicated interval schedules or constantly…
When people talk about exercise for weight loss, running or hitting the gym often come to mind. But swimming is just as effective – and often more sustainable in the long run. The water…
The carnivore diet is one of the most extreme low-carb eating approaches that exists today. It is built on a simple principle: eat only animal-based foods. That means meat, fish, eggs, and…
High-intensity training in 2025 is essentially the same as before: train hard, short, and efficiently . It’s often called HIIT (High Intensity Interval Training). You alternate between very…
Intermittent fasting, especially the 16:8 method, has become popular. You fast for 16 hours and eat within an 8-hour window. For many, it works well. But that doesn’t mean light meals…
Cholesterol is a word that often makes people nervous. But the truth is, we need cholesterol to survive. It’s the building block of our cells, essential for hormones, and even for producing…
Protein is one of the body’s most essential building blocks. The word comes from the Greek proteus , meaning “the first” or “the most important” – and the name is no coincidence. Without…
Ever wondered why people keep emphasizing the importance of eating more fish? It’s not just about the protein or the taste – the real star is omega-3 , a special type of fat your body can’t…
When we talk about health, three things often come up: weight, blood sugar, and blood pressure. They might seem like separate topics, but in reality, they are closely connected, like gears…
Bottom line: Strength training is one of the most powerful tools for weight loss. It doesn’t just burn calories in the gym – it raises metabolism, builds lean muscle, reduces dangerous…
A creamy avocado and ginger smoothie — fresh, filling and packed with healthy fats. About 400 ml, two servings.
When we talk about weight loss, most people think of diet and exercise. But one mineral that often gets overlooked is magnesium . It plays a bigger role than you might expect and can make a…
We had been looking forward to this vacation all year. Working hard, saving up, counting the days. But one thought kept coming back before the trip: how would it go with my weight? Three…
Weight loss doesn’t have to be complicated. Forget the fad diets, confusing rules, and endless restrictions. The truth is, it’s mostly about small, consistent habits that add up over time.
Good shoes, a few simple tools and the right equipment — what you actually need to get started with daily training.
A brief overview of three popular diets: KETO, Intermittent Fasting (IF), and the Mediterranean diet, along with their pros and cons:
Ozempic is a prescription medication containing semaglutide , mainly used to treat type 2 diabetes and, more recently, prescribed for weight management in some patients. It belongs to a…
A few years ago, I had enough. My body was breaking down – high blood pressure, night sweats, and a constant exhaustion that never left me. The doctor was clear: if I didn’t change my…
Here are some concrete ways to integrate mental health and stress management to support health and weight loss, tailored to 2025 trends:
Maximizing weight loss is about creating an optimized system where nutrition, training, recovery, and habits work together.
In a world where high-intensity workouts often get all the attention, low-intensity training and daily movement are sometimes overlooked. But these activities are not only gentle on the…
Holistic health and longevity focus on seeing a person as a whole—body, mind, spirit, and environment—rather than just treating isolated symptoms. It’s a shift from reactive medicine, which…
Ever felt bloated, sluggish, or just a little “off” without knowing why? The answer might actually sit in your gut. Research now shows more clearly than ever that our digestive system is…
We’ve all felt it – that sudden energy crash in the afternoon, when focus disappears and cravings for something sweet hit hard. That’s your blood sugar talking. The good news is that with a…
Let’s be honest – calories get a bad reputation. But the truth is, they’re not the enemy. Calories are simply energy , the fuel that keeps your body alive and moving. The trick is knowing…
Heart rate training is a smart way to guide your workouts, since your pulse shows how hard your body is actually working. By training within specific heart rate zones, you can match your…
More and more people are filling their plates with plants. And it’s not just about skipping meat – it’s about building better health, feeling stronger, and even helping the planet. But what…
When I head out for a long session, whether it’s on the bike or in my running shoes, my body has its own “plan.” It always feels easy at the start – my legs respond instantly, and every…
Yoga originates from India and includes various styles, such as Hatha, Vinyasa, and Ashtanga, where the focus can be on strength, flexibility, or relaxation. It involves performing poses…
Supplements can feel like a jungle. Shelves are packed with tubs and bags in every color, but in reality, it’s quite simple. In 2025, the classics still dominate – protein, creatine…
Dietary fiber is a type of carbohydrate that the body cannot fully digest, but it still plays an important role in overall health. It supports digestion by adding bulk to the stool and…
Intermittent fasting isn’t about counting every single calorie – it’s about when you eat. The most common approach is 16:8 – fasting for 16 hours and eating all meals within an 8-hour…
When I plan my vacation, I always make sure to book a hotel with a gym and preferably a pool.
Strawberries, blueberries, banana and fibre oats with oat drink, lime and fresh ginger. One filling serving, about 460 kcal.
Date, nut butter and oat bars dipped in chocolate — a quick, energy-packed snack to keep in the fridge or freezer.
High-protein ice cream made from cottage cheese, frozen mango, pineapple and banana with a touch of honey. Six portions, no ice cream maker needed.
Disclaimer
I know what it feels like to struggle with health. A few years ago, I reached a point where I knew something had to change. By adjusting my diet, staying consistent with exercise, and finding daily routines that worked for me, I lost over 30 kg in just 8 months. The journey wasn’t always smooth, but the results – better sleep, balanced energy, and a healthier mindset – have truly transformed my life.
This site is where I share that experience with you. Everything here is rooted in what I’ve actually lived through, not just theory. My goal is simple: to give you practical, real-world tools for nutrition, training, and lifestyle that can help you feel stronger, healthier, and more in control of your own journey.