Fitness & Health Coach Mila Tonheim

29/11/2025

Age doesn’t limit you. Goals do. Aim higher and hit harder!
——
Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.

14/11/2025

Don’t Just Lift — Move Better.
The Secret to Pain-Free Shoulder Gains.
⠀⠀
Strong, healthy shoulders aren’t just about lifting heavier — they’re about moving better.
In today’s session I’m combining pressing, isolation work, and mobility-focused stretching to keep the delts powerful and the joints happy.
⠀⠀
🏋️ Why Joint Mobility Matters.
Healthy shoulder mobility is essential for every athlete — and for anyone who wants to stay pain-free in everyday life. Good mobility allows you to:
• Lift with proper technique
• Prevent injuries and overuse pain
• Improve strength and stability
• Move freely in and out of the gym
⠀⠀
During your workouts, don’t skip the small things: controlled movements, full range of motion, and light stretching between sets. Your joints will thank you later.
⠀⠀
Stay consistent, stay mobile, and keep leveling up.
⠀⠀
Mila Trainer/ MT POWER FIT ❤️
——
Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.

11/11/2025

Strength training is not just about a beautiful body. It is about reducing:
- the risks of osteoporosis (age-related bone loss).
-muscle loss.
-back pain.
-cardiovascular disease.
-depression.
⠀⠀
Resistance training:
-improves glucose metabolism and blood lipid profile.
-increases muscle, strength, endurance, coordination, strengthens connective tissue, posture and mood.
In other words, controlled weight lifting helps you LOOK and FEEL good.
⠀⠀
✅ Important for Beginners:
⠀⠀
Remember that in the beginning of training you will have difficulty because of your lack of strength, endurance and neuromuscular coordination.
⠀⠀
It is important to learn proper technique to prevent injury and train effectively.
⠀⠀
Consistency and regularity are more important than the perfect program.
⠀⠀
You can have perfect aesthetics by building muscle in the right places and reducing overall bodyfat.
⠀⠀
Let me know if you have any other questions about body transformation in the comments below ⤵️
⠀⠀
Photo by
⠀⠀
———
Hit me up @ for your customized plan and get the body of your dreams.
**f

05/11/2025

STRONG CORE = STRONG BODY 🔥
Try this crunch on a Smith machine — one of the best ways to hit your abs with real resistance.
⠀⠀
How to:
Lie on a BOSU, grab the bar above your chest, and crunch up using your core — not your arms!
Control the movement on the way down.
⠀⠀
🏋️‍♀️ 3–4 sets × 15 reps
Choose a weight that makes your abs burn — those last 3 reps should be your limit.
⠀⠀
Train smart. Stay consistent. Build your core!
⠀⠀
Mila Trainer/ MT POWER FIT ❤️
——
Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.

30/10/2025

Your relationship with yourself shapes every other connection in your life, so let your light shine brightly and uplift the world around you!
—-
Mila Trainer/ MT POWER FIT ❤️
Photo by
——
Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.

08/09/2025

51 and fabulous! 💎

In just 3 months of intense training, strict diet and total discipline, my amazing student stepped on stage for her very first bikini fitness masters competition — and made it to the Top 6 finalists! 🔥
⠀⠀
At 51, she proved that age is just a number and that strength, beauty and determination have no limits.
⠀⠀
So to all women 40+: never doubt yourself. Your best version can still be ahead of you!
⠀⠀
Mila Trainer/ MT POWER FIT ❤️
Photo by
——
Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM or link In bio.

03/09/2025

Work-life balance isn’t just a nice idea — it’s essential for energy, health, and happiness. 🌿💪
⠀
Living in Norway makes it possible to work hard and still have time to recharge with family and friends. A sunset sail, a walk in nature, or simply being present with the people who matter most — these moments restore the energy we need to show up stronger in life and in training.
⠀
Remember: real progress happens when effort and recovery go hand in hand. ✨
⠀
How do you like to recharge after a busy week?
⠀

10/04/2025

Simple 2-Egg Shakshuka for a Fit Start🍳

Looking for a quick, healthy, and protein-packed breakfast? This light shakshuka recipe brings the flavor without the extra calories. All you need is a few ingredients and 10 minutes!
⠀⠀
Ingredients (1 serving):
• 2 eggs
• 2 medium ripe tomatoes (or 1 cup canned diced tomatoes)
• 1 small onion, chopped
• 1 clove garlic, minced
• 1 tsp olive oil
• ½ tsp ground cumin
• ½ tsp smoked paprika
• Salt & pepper to taste
• Fresh koriander
⠀⠀
Instructions:
1. Heat olive oil in a non-stick skillet over medium heat.
2. Add chopped onion and sauté until soft (about 3–4 minutes).
3. Stir in garlic, cumin, and paprika. Cook for 30 seconds until fragrant.
4. Add chopped tomatoes. Simmer for 5–6 minutes, stirring occasionally, until the mixture thickens slightly.
5. Make two small wells in the tomato mixture and crack the eggs into them.
6. Cover the pan with a lid and cook for 3–5 minutes, or until the eggs are cooked to your liking.
7. Season with salt and pepper. Garnish with fresh herbs if desired. Serve with a slice of whole grain bread or a side of avocado for extra fuel.
——
Mila Trainer/ MT POWER FIT ❤️
——
Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ Fitness & Health Coach Mila Tonheim

30/03/2025

12/03/2025

If your back hurts, training your buttocks can be one of the most effective ways to reduce discomfort and prevent future pain. Here’s why:
⠀⠀
1. Glutes Support the Lower Back.
The gluteal muscles (gluteus maximus, medius, and minimus) play a crucial role in stabilizing the pelvis and supporting the lower back. Weak glutes can lead to overcompensation by the lower back muscles, increasing strain and pain.
⠀⠀
2. Improved Posture and Spinal Alignment.
Strong glutes help maintain proper pelvic alignment, which directly affects spinal posture. If your glutes are weak, your pelvis may tilt forward (anterior pelvic tilt), putting excessive pressure on the lower back and leading to pain.
⠀⠀
3. Reduced Stress on the Lumbar Spine.
Engaging the glutes during movements like squats, deadlifts, and hip thrusts allows the lower back muscles to work less. This reduces unnecessary strain on the lumbar spine and prevents chronic pain.
⠀⠀
4. Better Hip Mobility and Stability.
Tight or weak glutes can limit hip mobility, forcing the lower back to compensate during activities like walking, standing, or lifting. Strengthening the glutes promotes better movement patterns and reduces stress on the back.
⠀⠀
5. Prevention of Injuries.
Strong glutes help absorb impact during activities like running, jumping, and lifting. If they are weak, other muscles—especially those in the lower back—must compensate, increasing the risk of strains and injuries.
If your back hurts, it’s time to wake up those glutes!
——

MT Power Fit with Mila ❤️
⠀⠀
——
Online Training programs & PT Training at Evo Adamstuen In Oslo ➡️ DM Fitness & Health Coach Mila Tonheim