One You Podcast

Lately, I have been so extremely sick and tired of all the:

• “Eat these three foods and lose all this weight”, 
• “Eo this workout and you will be in the best shape of your life” 
• “This one food is why you can't lose weight”

First of all, quick fixes and shortcuts are usually not going to work at all, and if they do, they will most likely only last for a little while. Yes, there you go, that is the real, raw, honest, and simple truth. 

There is just one simple way to get into the shape of your life and to stay there - YOU HAVE TO DO THE WORK. 

Yes, it is that simple, no one else will be able to do it for you. I wish I could because I’m extremely crazy and love putting in the work, so if I could I would do it for you as well. That just means that I get to work out and move more which is one thing I really love to do. 

If my body could handle it and I got paid to do it, I would train 24/7, besides the hours I sleep.

So the best and easiest way to get in shape is to do the work, in order to do the work you need to start somewhere. You need to start with one little daily action that will turn into a good habit and will become a part of your routine, when you slowly add more and more things you will create a healthier and healthier lifestyle. 


DO NOT try to add in all the things at the same time, start with one thing. 

I would do it in the following order

1. Daily walks 
2. Drink enough water 
3. Clean up your diet 80/20 rule
4. Lift weights, even if it’s 1 day per week, you need to make sure you keep the muscle mass you have! (Women break it down more easily than men)
5. Add vegetables to each meal
6. Get enough protein in each day 
7. Find some stress free time each day
8. Sleep at least 7 hours each night 

These are things I want you to do to get started. Don’t rush it, add them in as you feel comfortable doing so. The most important thing here is to create a healthy lifestyle that is sustainable for YOU! So don’t compare your days to someone else's. You need to figure out what your goal is and what’s important to you and stick to that. 

Your goal can change over time but the longer you stick to it the more successful you will be. 

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

In today’s episode, I share with you what the secret to results is. Or wait a second, is there even a secret? 

Well, listen to this episode and you will find out what my opinion is! 

We are all looking for secrets, quick fixes, and fast results. But are there really any shortcuts? 

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

In this episode, you will get to know more about what’s going on in my life in February, how I’m feeling post-show, and gaining my weight back. 

I am also learning more about hormone-based training and nutrition and I’m sharing some of it but I am truly excited to keep sharing even more moving forward. 

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

In this episode, I’m sharing all my post-show feelings and how I’m feeling about having an offseason. 

I was not feeling my best post my last show, it was really challenging. There are a few reasons and I think the main one is that the goal is so far out which makes it harder to “see”. Before it was so close and it really leaves a kind of emptiness. Before I had something I worked towards and then suddenly it’s just gone. Now I instead need to focus on small goals physique-wise. 

I also talk about what I need to do in order to get my Pro Card.


Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

Flashback to my Pre-Ben Weider Natural show feelings. I’m sharing how I decided on what show to do, how I feel about going into an off-season, and what my plan is moving forward after the show. 

I also share some thoughts on food and training. 


Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

In this episode, I cover a really important topic in order to see the most success in the shortest amount of time possible and it is having a solid routine that works for you!

Having a routine will make sure that you reach success quicker, it will make you feel good and confident. 

It is not easy and I struggle from time to time and even more in today's busy world where you have to stay up to date with everything happening around you in the world. 

I will share my thoughts and some thoughts that my clients have. 

I will share my top 5 things that I try to do on a daily basis! 

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

I usually use these 7 steps when I start a new client. First of all, it is important to not go too fast, I always want to keep it success simple - KISS - I want to break it down in order to actually reach the goal. 

How fast we can go and how to break it down will be different from person to person depending on so many different factors. 

1. Clean up nutrition 
2. Move more - Move daily
3. Control your portions 
4. Find a way of training you like! 
5. Find YOUR balance 
6. Breathing & meditation 
7. Track your food to learn and make sure you get enough food for your body. 

I want you to be successful! KEEP IT SIMPLE! 

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

Sign up for the summit - https://hopin.com/events/women-s-performance-summit

I had the great pleasure to have Sara Gross on my podcast, the founder and CEO of Fiesty Media. Sara believes that through storytelling, education and community building we can shift the dial to a more inclusive culture for female athletes and active women and girls. After defending her PhD in Women’s History in 2008, Sara competed as a professional Triathlete for thirteen years and won two Ironman titles along the way. The most feisty thing Sara has ever done is start a media company with no clue how to actually do that. Bootstrapping and getting the best out of people are her superpowers.

We talked about women’s performance and her amazing summit which is coming up at the end of March. If you want to learn more about how to perform your best as a woman I would really recommend you to attend this summit as you will get to listen to a lot of amazing females with lots of knowledge 

She is a former Triathlon pro athlete and now runs the media company Livefiesty 

https://livefeisty.com/

Sara has several podcasts and is in my opinion a badass woman and entrepreneur.

I also love her quote - “You need to have an obsession to be great, no matter what you choose to do in life.”

Follow Sara - https://www.instagram.com/sara.gross/

Feisty Media - https://www.instagram.com/feisty_media/

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8

Connect with me:

Website: https://www.josefinefitness.com/

Coaching: https://form.typeform.com/to/aN2zHKwL

App: https://start.oneyou.app/get-the-app

Instagram: https://www.instagram.com/iamjosefineholmberg/

Review on Apple Podcasts: https://apple.co/3GjXFcP

Listen on Spotify: https://spoti.fi/3joQgyM

Subscribe on YouTube: https://bit.ly/3m063G8