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Food supplements for exercise:

All movement counts!

All rörelse räknas! @Strongerbyrebecca

Food supplements for training:

As I write this, I'm recovering from a 45 km race. You read that right, 45 kilometres!

My legs are stiff and walking up stairs is agony. But it was so worth it; the race was fun and challenging, and the feeling of crossing the finish line is indescribable.

So, today's blog post feels particularly relevant to me. It's all about prehab – training with a preventive purpose, so we can avoid rehab.

Rehab means taking care of an injury after it has already occurred. It's much more enjoyable to work on prehab,

before an injury happens. An injury that might keep you from doing what you love, like running, horse riding, strength training, or playing padel.

What parts of your body or areas do you know you experience recurring pain in?

Do you get pain every month, week, or every six months? Can you see a pattern in what you've done in the weeks leading up to the pain?

As a physiotherapist, these are the kinds of questions I love to delve into.

To use myself as an example, I have recurring issues with my calves and left hip.

What could be more perfect for the autumn start than a kit for your healthy habits? I always carry my morning smoothie in a shaker from Great Earth, and my food supplements in a stylish wash bag and pill organiser. Remember my discount code Rebecca15 for a 15% discount.

Prevent wear and tear injuries like these

The answer isn't simple and varies from person to person. But often, prehab ends up being the counterbalance to what you enjoy doing most. In my case, for example, I love running and tend to prioritise it over strength training. For a runner, strength training is necessary to strengthen the muscles to be able to run with good technique and posture. You don't need heavy weights or a gym membership to take care of your body. You can get far with a few resistance bands and dumbbells at home. Strength training is fantastic because it increases your muscle mass, puts beneficial stress on your skeleton, and strengthens your tendons and ligaments to handle more load.

For someone who prioritises strength training, muscles often become tight and stiff and can really benefit from dynamic mobility work, such as various yoga poses. For those who do yoga and are very flexible, instability in areas like the shoulders can be a recurring issue. In that case, strength training might need to be incorporated.

My hope today is that I've sparked an interest in listening to 

 daily life to stay injury-free in the long term?

If you have questions about any injury, you are of course welcome to email me at 

Rebecca Samuelsson - PREHAB, prevent injuries before they happen

Rebecca Samuelsson - PREHAB, förebygg skador innan de uppstår

Camilla's favourites:

For several years, Camilla, 55, was sceptical about supplements. But about two years ago, her health began to falter, and she realised she needed to change her diet and lifestyle to feel well again. After extensive tests, it was found that Camilla had oxidative stress, vitamin and mineral deficiencies, and poor nutrient absorption. She then started taking supplements and has since gone from a sceptic to a supplement enthusiast. Read more about Camilla's journey with supplements!

When Camilla realised her health was out of balance, she didn't know where to start or what to do to get back on track. With the help of a friend, she was able to adjust her diet and find food supplements that suited her needs. However, it took over a year for Camilla to get to the root of her health issues. After various extensive tests, she began taking several supplements to address her vitamin and mineral deficiencies. Finding the right supplements that actually delivered results proved to be a challenge, and it took another year before she found a routine that worked for her.

“Looking back at the first year with food supplements, I’d say it was more of a scattergun approach than precision targeting for what I actually needed. I was taking up to 15 supplements daily, whereas today I only take four. But it's also about the journey you take, getting to know your body in different ways, learning what has an effect and what doesn't, and what makes your body feel good,” Camilla explains about her supplement journey.

Initially, Camilla tried over 15 supplements, which made it difficult to assess what was working and what wasn't. For a year, she tried various supplements including B-complex, vitamin C, vitamin D, and magnesium, but didn't experience any significant changes. It wasn't until she discovered Ergozyme from Great Earth that her digestive health started to feel better.

“I thought to myself, ‘So this is how my stomach and body can feel. I’d forgotten’,” Camilla says about her experience with Ergozyme. “I hadn’t even realised how much my poor digestive health had affected my entire body. It was as if my digestive system had been running 24/7 for so many years, gradually getting worse without me noticing. Suddenly, a sense of calm settled over my whole body, my stomach, and my gut when I started taking Ergozyme. I even felt calmer at night while I slept. It was like a quiet and pleasant feeling throughout my whole system. I also started to feel confident eating things like red meat, which I had previously found difficult to digest.

Today, Camilla has found a routine that works for her. It includes Ergozyme, freeze-dried reindeer broth, Omega-3, and Bacillus Coagulans. For Camilla, her supplement journey was all about finding what worked specifically for her needs. And after much trial and error, she has established a routine that makes her feel good and supports her health and well-being.

“Ergozyme is the one product from Great Earth I’ve taken every day for over a year now. It’s a product I feel I need. Firstly, Ergozyme is one of the few food supplements where I’ve genuinely noticed a difference when I use it – I need support for my digestive health, and Ergozyme truly provides that. Secondly, I think Ergozyme is an incredibly smart and well-formulated product in its category. It also contains lactic acid bacteria and aloe vera, which further support digestive health. The lactic acid bacteria and aloe vera, which support the gut flora and nutrient absorption, make me think of Ergozyme as more than just a quick fix; it helps to support my body from the ground up, from the inside out,” says Camilla.

“Today, I choose Great Earth over other supplements because I find your products to be smart, well-thought-out, and as natural as possible. The food supplements I’ve chosen from you feel more natural, for example, you use herbs to aid absorption instead of animal-derived or chemical additives. Ergozyme, for instance, contains herbs instead of the chemical additives that other digestive supplements can have. You’ve also gone the extra mile by being vegan!” Camilla explains.

From Sceptic to Supplement Fan

Från skeptiker till tillskottsfantast

Food supplements from the article: 

Jessica, 52, is a preschool teacher, yoga instructor, and recovery therapist. After a period of high stress and issues like rosacea and perioral dermatitis, Jessica decided to prioritise her diet and incorporate more holistic products into her daily routine. She started with an anti-inflammatory diet, switched her skincare products to organic alternatives, and began taking several food supplements.

To give her body a helping hand, Jessica started taking several supplements, including 

'I feel much more balanced when I take Meno Balance. My previous perimenopausal symptoms, such as sweating, 

 and weight gain, have completely subsided. I also take Ashwagandha daily and find it gives me a sense of calm when I need it, as well as energy,' Jessica explains.

Jessica believes that experiencing good and bad periods is a natural part of life. It's something she has accepted and learned to work with.

'It's all about listening to your body,' Jessica says. 'I can feel when I need to add magnesium or iron. During the winter, I top up with 

. Sometimes my skin feels better, and sometimes worse, but it's all about balance.' In addition to supplements, Jessica has also learned to manage stress through yoga and has slowed down her pace of life. She does this by focusing on what makes her feel good, such as yoga, spending time with people who energise her, and being with the animals on her farm. Jessica is a yoga instructor and holds yoga classes, retreats, yogaruns, doga, and recovery therapy at 

For Jessica, quality, ingredients, sustainability, and customer service are important when looking for supplements. They should also preferably be vegan, organic, and not contain too many fillers. Over the years, she has bought supplements from Great Earth on and off. When Jessica discovered Meno Balance, she immediately fell in love with the product and has been buying her supplements from Great Earth ever since it's time to restock.

'Great Earth offers added value to me as a customer, with a user-friendly website featuring self-assessment tests, interesting articles and newsletters, plus you get a small sample pack with your order delivered to your door. It's important to me that you have a core philosophy of sustainability and quality that reflects a care for people and nature, and that the food supplements are pure, vegan, and nutrient-rich,' Jessica explains.

Jessica's Journey with Supplements

Jessicas resa med tillskott

Food supplements from the article:

7 tips for prioritising your wellbeing

7 tips för att prioritera ditt välmående

With the NSP package, Lars is ready for the World Championships

Med NSP-paketet är Lars redo för VM

Products from the article: 

Amanda's PMS Disappeared with Meno Balance

Med Meno Balance försvann Amandas PMS

Articles about training: 

It's completely normal for periods of more or less training to come and go. Sometimes you have plenty of time and motivation to be active, and other times you need to prioritise other things. After a period of less exercise, it can be tough to get back into it, even if the desire is there. Tobias Karlsson, a well-known training coach and professional dancer, shares his best tips for restarting your fitness journey.

Being active has great benefits, both physically and mentally. But finding a routine where you move more isn't always easy. It can often feel like you're facing a long uphill battle. Tobbe's best tip for tackling this is to start gently and build up slowly. It's easy to think you should start a new routine and go 110% from the get-go, but going from 0 to 100 usually isn't sustainable in the long run. Tobbe reminds us to incorporate more exercise at a pace that fits the rest of your daily life, and that you feel you can maintain over time. Once you start to notice the routine is sticking, you can always increase the intensity a little. Consistency is key!

Very few people, if any, can return to a training routine and bench their max weight straight away. If you've had a long break, you won't be at the same level as when you were last actively training. And that's completely okay! Your body has to carry you through your whole life, so start gently and build up gradually.

“Lowering your expectations is important. Don't forget to give yourself a pat on the back and praise yourself for fitting in a workout, regardless of its length, into your busy schedule,” says Tobias.

Everyone's exercise needs are different. What's important is that you find a form that suits you. Maybe it's pilates, walks in the woods, or a session at the gym. Tobbe believes that as long as you enjoy the type of exercise and find it fun, it doesn't really matter what you do – because all exercise is good exercise. And don't underestimate everyday activity! Get off the bus one stop earlier on your way home from work, cycle shorter distances instead of taking the car, or take the stairs instead of the lift. Every small change contributes to your fitness and well-being!

to work overnight to help my body recover better. I also take protein powder in connection with my training. I love unflavoured protein powder so I can mix it into almost anything,” says Tobbe.

Tobias “Tobbe” Karlsson is well-known from shows like Let’s Dance, where he was a professional dancer for 19 seasons. Tobbe has extensive experience in training and well-being. He is also a training coach and lecturer, spreading energy wherever he goes.

Tobbe's Tips: 3 Ways to Get Started with Your Training

Tobbe tipsar: 3 sätt att komma igång med träningen

The time during maternity leave has been lonely and isolating.

'It was a challenge we were never really prepared for,' says Josefine. 'Taking time to be by yourself is so valuable.'

In October, she was one of the selected mothers who received a luxury weekend in Ronneby from Great Earth's ambassador, Micke Gunnarsson.

Josefine, 27, lives in Katrineholm with her husband Magnus, their children Alfred, 3, and Stina, 1.5, and their cat Piggelin. Josefine has just returned to work as a nursery nurse after three years of parental leave.

'It's so much fun and so nice to feel like a person again,' says Josefine. 'I've always seen myself as a mother, and having children was the best thing we've ever done, but we weren't quite prepared for the challenge. And being at home with two small children in the middle of a pandemic has been draining.'

), in her Instagram feed when Alfred was just a baby.

'Everything he posted resonated deeply with me. He's so wise. What he shares feels so relatable. All the thoughts about parenthood, relationships, and feelings in general,' says Josefine.

Last autumn, Josefine felt worn out. She had a huge need to be alone, to sleep, and just to be. She applied for Micke's project, 'Time for Me-Time for Mums'.

'When Micke called, I was completely shocked. I just thought, this doesn't happen to me. He said I really deserved to get away and that it was lovely I had chosen to go completely on my own.'

'My husband Magnus encouraged me to go. It was the first time I was completely child-free. On the drive there, I thought about turning back several times. But I'm so grateful I went. It was so incredibly wonderful. Everything.'

Josefine enjoyed herself, gained some perspective, and was truly able to unwind during the weekend. It was a time for reflection and for herself.

'Micke and I took a long walk to his favourite café where he treated me to a coffee and cake. We passed a lovely autumn market and talked for a long time. I was on the verge of crying with happiness the entire time.'

'Micke really lifted me up in a positive way and validated the feelings all parents have.'

Would you also like to apply for the Mum Project? Read more here.

Josefine: "Taking time to be by yourself is so valuable"

Josefine: "Att ta sig tid att vara själv är så värdefullt"

Jennie is one of the mums selected for Micke Gunnarsson's 'Time for Me-Time' competition.

– This is a memory I'll cherish for life, says Jennie.

For the mums reading this, here's a question straight from the heart: when was the last time you simply sat down to reflect on life, your health, or did something nice for yourself? It's okay to show that you're tired and worn out, to ask for help, and to be vulnerable. Children are a wonderful gift, but let's be honest, they're also perhaps life's greatest challenge, on every level.

 humbly highlights this in a project he calls 'Time for Me-Time'.

When Jennie, a 39-year-old mother of two from Gothenburg, felt completely exhausted by everything life was throwing at her last autumn, she entered Micke's competition.

– One day, while I was resting, I had a missed call. It took a minute before I recognised the voice on the voicemail.

Oh my goodness, it was Micke! I was so moved my lower lip was trembling. I've never won a competition before, and this was something truly special, says Jennie.

This opportunity came as a gift from above in Jennie's life, and it kick-started a positive spiral in several ways.

– Micke has written on several occasions about the importance of being 'carried', and that really resonated with me. It was so necessary for me to be lifted up and to feel supported. I've felt alone many times. And perhaps this appealed to me so much because I've finally lifted my head up, says Jennie.

Upon arrival at the Ronneby Brunnshotellet, Jennie and her friend checked into a large, beautiful room. They received a gift from Micke, his book along with a handwritten personal letter, and access to all the hotel's facilities. They also received a bag of products from Great Earth, specially tailored to their needs after they took the 

– We met Micke, and it was lovely to talk to him, but also very important for me. It was also nice to just listen and take everything in when he spoke with my friend. I'm normally quite chatty, but here I needed quiet time to just absorb it all.

Jennie explains that she's concerned about the Swedish culture where we find it difficult to ask for help, and also to dare to show our vulnerability. And how important it is that we support each other.

– Not just by friends and family, but also allowing other people to support us. So much happens in life, especially between the ages of 25-45.

These two days changed Jennie's life. Getting to pause, reflect, heal, and make time for recovery.

– You can't speed-date recovery, she says.

Do you want to apply for the Mum Project too? Read more here.

Articles

All movement counts!

Rebecca Samuelsson - PREHAB, prevent injuries before they happen

From Sceptic to Supplement Fan

Jessica's Journey with Supplements

7 tips for prioritising your wellbeing

With the NSP package, Lars is ready for the World Championships

Amanda's PMS Disappeared with Meno Balance

Tobbe's Tips: 3 Ways to Get Started with Your Training

Josefine: "Taking time to be by yourself is so valuable"

Mum, take care of yourself

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