Do you want to reach your goals in your everyday life? Free session with me

I am very excited to share some news with you!

As you may know, I am training to become a health coach and I am now officially taking clients to help them create a healthier and happier life, so they can reach their goals and dreams in life.

So, are you tired of running the hamster wheel?

Do you want more freedom in your life?

Do you know you were destined for more in life? But don’t know how to reach those golden dreams of yours nor where to start?

This is what I am here for. I am supporting clients to make step-by-step, easily integrated lifestyle choices. Those of you who know me knows, I have always had an interest in health and enjoy sharing this knowledge with my friends and family. I wanted to increase these skills and learn, in a formal training program, how to live a better life by taking care of myself and my goals to live the best life possible. And I have received very detailed and careful instruction on how to counsel others. It’s an exciting time!

I have a special invitation for you – a free initial consultation session with me. You’ll have the opportunity to talk about your life, what you’ve always dreamed of, and the goals you’d like to accomplish for your life. It’s an opportunity to be heard and to get a sense of what it feels like to have more support in your life. You’ll also learn how to reach those goals by working with me in my health coaching program.

This confidential session may very well be a turning point in your life. We can talk by phone or in-person, whichever is convenient for you. To schedule your session, please email me at iam@mariemunktranberg.com. I have time available on Wednesdays after 5pm and on Sundays between 11am – 4pm.

Cannot wait to talk to you!

See also more about my program here

Alternative ways to meditate

Don’t have the time for meditation each day or time so sit in stillness? There are different ways you can incorporate meditation into your everyday life.

 

It is no secret that I am a big fan of meditation. Meditation changed my life and the way I feel about myself. I feel much more balanced, calm and good in my own skin when I take the time to sit still each morning. Time to just leave out all the noise in my head and let all my thoughts fly away. There is nothing more liberating than letting go – allowing yourself to let go of all the thoughts coming in and out of your head every second.

 

Even though it is a big priority for me to meditate each day – it is a part of my daily routine, it can be hard to always find the time. I mean, if you have kids, they often take most of your free time or if you are working many hours a week or having a busy social calendar – there are many reasons why you will not find the time to meditate.

 

Normally I will say it is a matter of prioritization, but why not try to find alternative ways to meditate throughout your normal schedule? I have listed some ways I like to incorporate meditation into the things I do on a daily basis.

 

  • When doing the dishes (yes, we do not have a dishwasher), I like to really concentrate on cleaning each dish carefully and thinking about how lucky I am to have dishes to clean in the first place. Just be fully present in cleaning each piece.
  • The same goes for biking in the rain on the way to work or going for a walk in the sunshine before meeting a friend. Be present with the things around you. The birds, the cars the other people around you or the beautiful nature surrounding you. And then be grateful for the rain on your skin or the sunshine warming your body. Try it – it is the best feeling!
  • I recently went on a tour around Copenhagen, taking photos of all the beautiful buildings and discovered how meditative that practice was. Walking around in deep focus on capturing the beauty of the city around you. The shapes, the shadows and crooked lines of the city. Just walking and concentrating on capturing beautiful images, with no other agenda than maybe getting some fresh air incorporated into your day. It was lovely!

 

These are some of the ways in which I incorporate mindfulness into a full schedule – I would love to hear from you, if you have some great ways to be more mindful doing the day?

Try also my free meditations here

How to create balance in your life

Can you count the times you have heard about a new miracle diet that wants you to eat a certain way to make you loose weight or take supplements to get all of your vitamins and be healthier or use Tinder because everyone else is using this app to find the love of their life? It is easy to just follow the stream, do what everyone else is doing and what seems to be working for everyone else, without listening to what you really want and what your body needs.

 

We are all different. What works for someone, might not work for you. So, if a diet makes your friend loose 10 kg, it might not be the case for you. The same goes for everything else in life,

 

  • living in the city vs. in the country side
  • meeting the love of your life through a dating site vs. meeting them at an event in real life
  • working a corporate job vs. being an entrepreneur

 

We all have different needs and it is our job to listen to what we want in life and what works for us, to make our dream life come true and not make the dream life of someone else.

 

Could I just ask you to consider these three things, please?:

  • That you delete the word should out of your vocabulary. If you do not want to do something, do not feel obligated to do so just because everyone else is doing it.
  • That you listen to what your body needs – way too often we get carried away with what works for everyone else and without realizing it, we create a life that might not be making us happy.
  • Try not to worry about being judged by people around you, especially for the choices you make – just accept and love how you choose to live life, it makes life so much more fun, enjoyable and much less stressful.

 

I am not a fan of diets, I do not think they work – and I am saying that, having tried a lot of them during my teen years. However, they can be a great stepping stone to a healthier lifestyle. In the long run, however, I believe in balance. Finding balance in your own body – not everyone strives on eating eggs or whole grain breads. Find out what works for you. Not just in your diet but in all areas of your life and you will automatically create true magic in your life.

Did your dreams ever turn out differently from what you thought they would?

Let me take you a few months back, back to December. We were ready to go adventuring the world. This had been our dream for a long time and we had done the planning for almost a year. Bo and I quit our apartment in Aarhus and our jobs as well.

 

After Christmas we were ready to go out into the world and live that nomad life. The free life, full of new adventures every day, living the simple life out of a suitcase with no worries but where to sleep the following day.

 

And let me tell you, it was an adventure, better than I could have ever imagined. Why not live on the road full time and work from your computer, while experiencing beautiful nature each day and different cultures each month? Sounds like the dream and it was MY DREAM…

 

For the first few months on the road, this was still the dream, but the longer time we were abroad and away from home, the more I realized, living out of a suitcase 1000s of kilometres away from home was maybe not the dream life for me.

 

I started missing family and friends of course, but also just having a base from where I could call home. Don’t get me wrong, we still had a blast exploring different cultures in both Mexico and Cuba, but the dream of living the free life as a nomad, started to fall apart.

 

I thought coming back to Denmark would be heavyhearted because then all the adventures were done, all that we had been planning for so long was over. But it was the exact opposite, I love being back in Denmark. I love the Danish Spring, the chilly weather and the seasons. I love being back amongst family and friends and eat all my favourite dishes. I cannot wait to create a new base and new adventures in Copenhagen.

 

I will never stop exploring the world and never get tired of travelling – as long as I have a base that I can call home, where most of my family and friends are.

 

What I wanted to come across with this post, was just acknowledging it is okay that your goals and dreams change. Dreams we have had our whole life might not turn out the way we expected and that is OKAY. Things happen in life that changes our perspective and we get wiser the more we explore our dreams. That is why I will encourage you to keep exploring your dreams and goals in life and if they do not turn out the way you thought, try to see the great things in that, see all the things you have learned in the process. And then finally, go a different direction until you live your dream life.

The number one thing you need to reach your goals and dreams + how to get

Have you ever quit going for your goals and dreams in life, because it was too hard to get there, too overwhelming?

 

Have you ever wanted to do something in your life, because you knew it would make you feel SO much better, but too afraid to move forward and not believing in yourself that you could actually do it?

 

Have you ever been too afraid and overwhelmed that it was much easier just putting on a series on Netflix to feel better right then and there and forget about everything for a little while?

 

Then later feeling worse because you still did not get closer to getting that dream job, your dream weight, starting that business or building a mindful practice for yourself?

 

I know that feeling! I have been there and girl, does it feel awful. I never ever want to feel like that again, and I never would want anyone else to feel like that either. That is why I want to share the number ONE thing you need, to reach for your goals and dreams in your life. Here goes…

 

You will want to have confidence when going for your dreams those butterflies in your belly kind of dreams. Because let’s face it, there are going to be challenges on the way, big bumps on the road, where you doubt yourself and wish you had just stayed in your average job, stayed on your comfortable couch binge watching on Homeland and being in that ‘safe’ place. This is where you need the confidence and feeling powerful – you need to believe in yourself and know that you are worthy of having ALL your goals and dreams come true. You need to power through your fears of not being good enough or worthy enough and keep going for your goals and dreams.

 

“All our dreams can come true, if we have the courage to pursue them” – Walt Disney

 

So how do we get more confident as a person – the secret (or not so secret) is being self-loving. Love yourself, know that you are worthy, know that you can power through those bumps in the road. Here are some things you can do to dial that love up for yourself:

 

  • Repeat out loud to yourself every day with your hands on your heart, after a meditation or (even more powerful) in front of the mirror.

“I am worthy of having my dream life – I love you, I love you, I love you”

 

  • Write down all the things you love about yourself and read them out loud to yourself. This can be both physically and mentally things such as your smile, your hair or being a good listener.

 

  • Listen to my brand-new confidence meditation. Find it here.

 

  • Go for a run or a walk or do your favorite sport – nothing feels better and more energizing than moving your body in a way you love.

 

The list goes on, as long as you do it for YOU and that you are mindful of how if makes you feel.

 

Using your body to give yourself power and confidence, is another great tool. Here is what I want you to do:

 

  • Stand up straight, head high, shoulders back, breast up and hands on your side. Just like Wonderwoman.
  • How does this make you feel? Pretty awesome and powerful, right!?

 

Try to this posture with your head high, shoulders back and breast up, next time you walk into a party or a presentation full of people and you will be surprised of how good it makes you feel. Your posture does not only effect how other people perceive you, but also how you perceive yourself. So, if you make yourself more powerful and big with your body posture, you will feel more powerful and big.

 

I therefore encourage you to do ONE thing this week – as if you have all the confidence in the world. I know you can do it.

 

Go for your dreams beautiful, you deserve only the best in life.

 

Let me know your trick for getting more confidence in the comments below!

How to optimize your everyday life and your health

 

We all know the feeling we have after a vacation somewhere warm and sunny. We have spent a week or maybe two if we are lucky, to slow down and relax. We have finally found time to read that book and going for walks by the beach, swimming in the ocean and just been enjoying life and the sun on our skin. It is a wonderful refreshing feeling that almost makes us feel reborn.

One of my first jobs I got after uni, was sitting by a computer at a desk, five days a week, 9-5. I was sitting indoor all day, missing all the sunlight outside that in winter is very limited in Denmark. I felt my health getting worse. My skin acted up. I found myself getting sick more often than I ever did before and it did not help my mood either.

So, I thought to myself, is it worth working just for the sake of good money and looking forward to the weekends? That was a big fat no, it is my everyday life that counts that I truly have to be content about.

So, if you are working a job sitting indoor by the computer all day or just feel something is missing in your life, see below how you can get more value out of your everyday life and optimize your health:

¥ First of all, and this is a big one, it is important to feel in your stomach if you are actually happy and content in your job, if yes, go to the next point.

If no, I want you to start focusing and notice if there are small changes you could do or ask for at your current job, that would make it better – it could be, getting more or less responsibility, being part of another team or a new project. If you want to change jobs, shift to a whole different career or start your own business, I encourage you to take action. If you are uncertain of what exactly your dream job looks like, journaling is a good way to start. Having a routine of writing your thoughts down in the morning or at night, is a good way to become aware of your desires, interests and ideas. Slowly start to build on these thoughts and take small action steps towards your dream life. I know this can be overwhelming, but it is worth it and you deserve only the best.

¥ Get outside in nature every single day to give you joy and improve your health throughout the week. It could be:

  • having a meeting out in the park instead of inside in the office
  • see if you can incorporate outdoor activities with your work
  • having your lunch outside in the sun
  • take the bike to work instead of the car or public transport
  • go for a walk by the beach and take off your shoes to feel the sand, even though it might feel too cold
  • have a warm cup of tea on your balcony in the sun – especially important in winter when the sun is limited in Denmark
  • go for a catch up with a good friend in the park instead of sipping coffee at a cafe.

¥ Another way to optimize your everyday life, is always having a vacation or smaller trip planned. It does not have to be more than a few days to just get away and see something different. Like this you can look forward to it and talk to your partner, family or friends about your trip together. A big part of your vacation is actually the time before – where you can dream and look forward to the trip. And then when you are on the trip, enjoy every minute of it and go venturing – you will be amazed of how getting out seeing and doing something different than your daily routine, can shift your mood, spark your creativity and refresh your energy.

¥ Take a long hot shower and massage your body from top to toe with olive oil or coconut oil and really put attention to your body, love it and care for it (cause it is the only one you get in this lifetime) – your skin will love you for it too.

These are all ways to optimize your health in your everyday life, so that you can feel full of energy, as when you have just been on a vacation and find more joy in your life.

If you have any questions to the above or want more guidance from me on how to find your dream job or incorporate these routines into your life – please contact me on iam@mariemunktranberg.com or comment below. I would love to hear from you!

 

7 ways to mindful traveling

 

In the past year I have traveled much more than usual, cause I decided to adventure more and do more of what I truly love. That means I find myself on a plane much more often. And in a good part of 2018, Bo and I will be traveling full time.

Traveling by plane has often left me with a cluttered mind and body – I just feel off and often quite tired even after a short plane ride.

Therefore I started implementing little things that would make me feel better while up in the air. I wanna share them with you, so you can get the best out of your next trip.

1. Hydrate your body well before and after. Being up in the air can really dehydrate you body – therefore it needs all the hydration it can get before and after. I use olive oil from top to toe in the shower – it is a great fat oil for winter and for dry skin.

2. Sounds cliché (I know), but key here is water. Hydrating your body is not just from the outside, the inside needs as much care and hydration too when traveling. Did you know that 85% of the brain is water!?

3. Do stretches. Sitting still in a chair for 5 hours or more will make your body all stiff and achy. While I know it might be difficult to do stretches on a plane, it is still possible to move your body and stretch your back and neck from your seat. And while you are waiting for the toilet anyways, you might as well do some stretches for your legs too. Find more inspiration here.

4. Essential oils are slowly becoming a bigger part of my life, why? Well, they have the ability to set the mood. I still do not use them much at home, but I rarely board a plane without my lavender and peppermint oils. I put a few drops of lavender on my wrists and neck in the beginning of the ride, when I need to relax and maybe sleep. And when it is time to rise and shine, I use the peppermint on the same places to freshen up. I use this Danish brand.

5. Invest in a good travel pillow to support your neck. This has been a game changer for me. I did not have one for many years – did not think I needed one, but since I got one, I have been able to sleep like a baby on my longer flights. I use this one.

6. Bring an extra pair of socks and a scarf. It can get pretty cold up in the air and there is nothing worse than having cold feet while trying to sleep or to get a cold from all the air conditioning before a vacation. Sometimes I even bring my UGG slippers (I LOVE them).

7. Meditation – meditation – meditation. What better time to utilize the many hours on a plane than to come back to your center, breathe deeply and relax your whole body. Connect to yourself, to your breathing and get comfortable in your own skin. Don’t know how to meditate? Or need a guided meditation? Try one of my meditations here.

Did you find them useful? what are some of your tips for traveling more comfortable and mindful? Let me know in the comments – and happy adventures to you guys <3

My top 5 things to do in Paris

1. Walk in one of their many beautiful parks. My favorite is Parc des Buttes Chaumond and Parc des Truilleries.

2. Sit on one of their many outdoor terraces and drink a real hot chocolate or wine and a planche de charcuterie or both ? some of my favorite cafes are Café Saint Séverin and Café de Flore

3. Visit the area around church Madeleine, there are some great pastry shops. This time around I stumbled upon Helmut Newcake, which is all gluten-free, they were delicious.

4. Walk along the Seine, listening to LALA Land soundtrack, when she sings Audition about her aunt in Paris

“My aunt used to live in Paris.

I remember, she used to come home and

she would tell us these stories about being abroad.

And I remember, she told us that she jumped into the river once. Barefoot.

She smiled…

Leapt without looking

And tumbled into the Seine

The water was freezing

She spent a month sneezing

But said she would do it again

 

Here’s to the ones who dream

Foolish as they may seem

Here’s to the hearts that ache

Here’s to the mess we make”

Listening to this American musical song about Paris, walking along the Seine, watching all the little shops along the way with old books and colorful paintings. Thinking how small the world is, the mixing of cultures. Of my time in Paris, being a Danish girl living in Paris, studying at the American university – not the typical French dream. But my dream non the less.

5. Visiting old Paris. Flying back in time when entrancing Restaurant LIPP. The old French traditions are coming alive in form of the waiters, the interior and the food. The middle aged waiters in butterfly and smoking, proud of their culture and their jobs. Food that is only served in traditional French households in the countryside.

What is your favourite things to do in Paris? Let me know in the comments below <3

One week in Shanghai

Being the largest city in the world, one week in Shanghai will not suffice for all it has to offer – however, we got around exploring the city and got a feel of the vibe there, thanks to our personal guides living in the city. Yes, our friends live in Shanghai and they were more than happy to show us around to some of their favourite places.

Where we stayed

We were lucky enough to spend time in a local home, staying at our friends place for a few nights.

The second part of the week was spent at Hotel Shangri-La Pudong in the financial district overlooking the Bund – the famous river promenade and the Huangpu river.

What we saw

We normally got around by taxi, metro and walking. When we visited the weather was quite humid and warm, so we tried to avoid being outside in the middle of the day. When you visit Shanghai, make sure you check out these places ⇓

Watertown

Green peas ice cream

The Bund

At the Bund overlooking the river and Pudong area

In the Pudong area overlooking the river and the Bund
At POP brasserie and bar at the Bund
Salon de thé at Joel Robuchon

The French quarter

Breakfast at Baker and Spice

What we ate

Besides all the little snacks and cafes along the way, we went to some really interesting restaurants, some of them very traditional Chinese and some with a Western touch.

Hakkasan – modern Chinese situated at the Bund.

POP Brasserie and Bar – American and French inspired, with a view over the the river and the Pudong area.

Hot Pot – traditional Chinese cuisines, mixing veggies and meat in different spiced broths.

Breakfast at Fu Chun Xiao Long, a very popular and typical Chinese breakfast place.

The Chop Chop Club – a global modern home cooking restaurant focusing on Calvary .

 

Thanks to our friends for showing us the best time – without them we would not have found these special places.

I hope you all feel inspired to go adventuring the diverse places of the world. Where are you off to next? Let me know in the comments below ⇓ <3

South Bali – to see and to eat – part two

The second and last part of my Bali blog posts will feature all the places we saw and my top three places to eat.

What we saw

One of the first places we visited in Bali was a big beautiful waterfall called Tegenungan situated somewhere between Ubud and Sanur. We woke up at 4 am and drove one hour to get to the waterfall by sunrise. We were all by ourselves (except for our guide Roy the Boy :)) and walked 20 minutes down to the waterfall – it was an amazing experience and we avoided all the tourists on this well visited place.

 

On the way back to Sanur, we had breakfast on a beautiful restaurant overlooking rice fields and green lush scenery – again all by ourselves.

The Nusa Islands gave us lots of beautiful nature – some of it still untouched of many tourists. The pictures speaks for themselves.

Bridge between the two smallest islands Nusa Lembongan and Nusa Ceningan
Secret Beach – Nusa Lembongan
Crystal Bay – Nusa Penida
Crystal Bay – Nusa Penida
Broken Beach – Nusa Penida
Angels Billabong – Nusa Penida
Kelingking Beach – Nusa Penida
Kelingking Beach – Nusa Penida

The food market in Denpensar and the market in Ubud are both worth mentioning. We wanted to go to a food market in Bali and our guide took us to this local place in the middle of Denpensar. It was full of fresh Bali fruits and greens, all sorts of rice and much more.

The market in Ubud was much more textile, bags and everything cut in wood – both amazing experiences.

What we ate

We love to discover a new culture through food and it was no different in Bali. Most of the food we had was filled with the most delicious fresh greens, veggies and fruits, which it true paradise for me. I could write on and on about all the great food we had, but would instead like to mention three restaurants that really made an impression.

Merah Putih – Traditional Balinese food made modern

Alchemy – Raw vegan reastaurant

Mozaic – known as the best restaurant in Bali

Hope you enjoyed and feel inspired for your next adventure! Let me know your recommendations for Bali below – would love to know.