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Breakfast ginger banana smoothie

Some days all you want to do is have a very quick breakfast and quite often for me that is when a smoothie or a chia pudding comes in to play.

This smoothie is not just filling and yummy, you can also make extra and have it as one of your snacks later during the day. And it is the perfect post training snack as well.

Just throw all of this in the blender;

2 bananas

1,5 dl water

1 tspn cinnamon

fresh ginger, as much or as little as you´d like

200 gr strawberries (or any other berries ;-), it is strawberry season here right now, so….)

1,5 dl oat, soya or almond milk

2 tspns soy or rice protein powder





Yoga, trekking, hiking, midnight sun, Helags Fjällstation, Helags Natinonal Park

Yoga, Hiking and Midnight Sun Vacation

Welcome to our  yoga and trekking long weekends at Helags Fjällstation/Mountain station in Swedish Lapland during the summer of 2017. No previous experience necessary!

We will be staying together at the Mountain Station with full board, enjoying daily hikes in the untouched Swedish nature,  two yoga sessions per day during the morning and the evening, hanging out with reindeer on the mountain and more. There will also be a seminar on the theme “Holistic Health through nutrition and movement” including nutritional advice during the weekend.

We will gather at the Inn Wärdshuset Helags in Ljungdalen Thursday morning for a meal together and an introduction of the program for the weekend. You will be able to make a picnic from all the food on the buffet to bring in your own backpack for the hike. We have transport arranged to the parking spot Kläppen where our trek begins . From there we trek to to Helags Fjällstation , a 14 km hike/walk along beautiful flowery trails, passing next to lakes and creeks as we ascend.

During the days of our stay at the mountain station in the National Park you will have the possibility to take different walks/hikes/treks with our mountain guide in the magic mountains of Helagsmassiven. Or you can spend the days however you choose or wish yourself  taking your own hikes/walks in the area, going on a safari to meet the arctic fox in it´s natural habitat, hike to the top of the mountain or just relax in the beautiful, serene mountain environment.

We trek back down towards Ljungdalsbyn on Sunday morning. From there we depart to our home or next destination. For those who wish transfer to and from Östersund (Airport Åre/Östersund with 14 direct flights per day to and from Stockholm, Trainstation Östersund has 4 train departures per day as well) is available for an additional fee.

Languages spoken for yoga & seminar ; Swedish, English, Dutch, German

Languages spoken for hiking/trekking , safari etc : Swedish, English

Space is limited to a maximum of 12 people.

Dates: August 10th -13th 2017

 Investment : SEK 7.345 :- / EUR 769:-


  • full board (3 nights lodging, breakfast, lunchpackage, three course dinner) at the mountain station.
  • 6 yoga sessions with our own yoga teacher
  • 3 additional meditation sessions with our own meditation instructor
  • our own mountain guide
  • 1 seminar by our own nutritionist

Transfer from Östersund, return; SEK 800 :-  / EUR 85 :- pp.


We are staying in 4-bed rooms at Helags Fjällstation / Mountain Station. Bed linen and towels are provided. At the mountain station there are also showers and a sauna plus a small store where you can buy your own snacks or other supplies you might need during your stay in the mountains.

What National Geographic has to say about Helags as their # 3 on their ”World´s best hikes” ;

About us:

Evelina Åslund;


Internationally certified wildnerness, tracking and hunting guide, mindfulness and yin yoga instructor and massage therapist.

Cecilia Götherström;

Swedish, based in The Netherlands 50 % of the year, Sweden 50 % of the year.

Internationally certified Yoga Teacher, Nutritionist and Personal Trainer.

Languages spoken : Swedish, English, German, Dutch


Space is limited to a maximum of 12 persons.


Feel free to contact us with any questions and / or to sign up.


+31 -6-46157019

  • also for FaceTime

Skype: ciayoda


Yoga Workshop – Kings & Queens Edition

”Long live the Queen, Long live the King!”

Well, we say ”Long live the Yogi” ;-)!

And the yogi does.

Due to the practice of not only what is called the ”royal poses” , but indeed the entire ”royal” practice through the breathing, meditation, movement, postures and relaxation.

So, what better time of the year can we have to play around with, immerse ourselves in and learn more about the practice of these ”royals” than this time in between Kings Day and what used to be Queens Day here in royally gorgous springtime NL?

Come join us Saturday April 29th , 14.30- 17.30 in Movement Studio Haarlem, to start that elongation of your life!

You will have two internationally certified Vijnana Yoga teachers guiding you through our journey in a safe, professional, caring and also fun way.

Cecilia (  and Dick (  have both been studying, teaching, practicing and laughing together for more than 11 years now – nationally and internationally.

C U on the mat!

And bring all your questions 😉 !

When: Saturday 29/4 , 14.30 – 17.30

Where : Movement Studio Haarlem, Kinderhuissingel 4E

Investment : EUR 45 :-

Sign up:, 06-46157019 , 06-14448111

Dick & Cecilia




Spring is officially upon us and before we rejoice in all the energy the sun brings us, before we feel it rushing through our bodies and minds filling us with a tremendous intensity of inspiration and motivation, there is always that time of transitioning in to spring from winter.

Yes, we do tend to forget that.

Every year anew we find ourselves sitting there wondering why we are overcome with fatigue and sluggishness, feeling slightly chilly, eyes watering, itchy nose, wrapped in a huge blanket while turning our cheeks to face the sunlight with a craving for that fluttering spring energy to just kick start itself.

Spring, the season of the element Wood, the season of the Liver, the Gallbladder, of Green. The season when the body wakes up again to take in the beauty of life as it re invents itself right before our very eyes.

Being the language nerd I am have for a long time been fascinated with the origin and meaning of words in relation to what they can really tell us about living in balance with our own true nature.

Spring is when life literally “springs” out of the ground. It is the season when we need to aid our livers and gall bladders in cleaning out any muck left from winter as lovingly and gentle as the sun’s rays are melting the snow, allowing the Water Element to flow as part of creating the new life of this year.

Isn´t it interesting then that Liver in Old English was actually called “Lifer” and that “Liver” also can be interpreted as “The One Who Lives”? That Liver in German is called “Leber” and life in German is called “Leben”? That Liver in Dutch is called “Lever” and life in Dutch is “Leven”? That Liver in my native tongue – Swedish – is called “Lever” which also is the exact same word as “Living”?

( Practice ; )

 Find a place in nature, or on your balcony, or close to your favorite plant or flowers in your house or office to sit.

Get comfortable – preferably in a cross-legged position on the floor with cushions or blankets supporting you. It is important to sit high enough so that you don´t have to hold yourself up from your lower back.

Sit so that your knees are lower than, or in line with, the height of your hipbones. Of course it is fine to sit on a chair if you cannot sit on the floor. If you do sit on a chair make sure to have your feet flat on the floor.

Observe nature. Use your eyes as if they are seeing nature for the first time – which in a way of course they are, as every moment is new. Take it in. Then gently close your eyes, bring nature inwards, just sit and listen. Listen to life, really Listen.

Whatever is going on inside right now is there to tell you something. You are listening to understand and to then decide if this is something that represents renewed life and energy. Is it something you want to bring and plant in your life in spring to have it bloom in summer or is it something that might have served you but is now ready for the compost?

Inhale the smell of wood, the scent of spring. Let it linger. What does it tell you?

When you feel ready, open your eyes.

Meet life.

Yoga Workshop – Spring Flow @ EVA`Z

Spring has arrived!

Time for a Spring Flow workshop to align our bodies, minds and entire system with this fresh full-of-promises-and-expectations season, while leaving the winter sleep behind.

Spring is a transition, often moving between the two extremes of storms and almost windless  summerlike days. Your body is cleaning , leaving you quite often with a spring cold , lethargy plus other downers . So let´s aid our bodies in making that cleansing process smoother by transitioning mindfully and aware while opening up our hearts, minds and eyes to the breathtaking flowery season we are in!

In this workshop we will flow, we will relax, we will breathe, we will put in some work, we will learn, we will share, we will leave stuff behind, we will create space for the new, we will align.

All levels of yogi´s are welcome!

Bring a friend!


When? Zat / Sat 8/4, 13.30 – 16.30

Where ? EVA`Z Yoga & Pilates, Herenweg 89, Heemstede

Investment ? EUR 37 :-

Sign up?, 06-46157019

Mind Detox

Detox is a word which has become almost as common as the word “Iphone” in our every day lingo.

Even though we might not know all the exact down-to-the-nano-particle-of-certain-molecules-or-cells-details-and-functions of neither the word “Detox” nor the word “Iphone” , we are all aware that both words are necessary for our survival ( 😉 ).
Or at least we know that one is – the other we most likely feel like it would be pretty difficult to survive without.

Well aware of the fact that Detoxification is the process in our bodies which rids our system of toxins we have become more and more picky about what we put in our mouths, on our skin, the quality of the air which we breathe in and more.

But what about the things we let in to our minds through the gateways of our senses?

And what about the stuff that comes out of our mouths as we speak?

Is the music you are playing, the books, magazines and blogs you are reading, the movies you are watching, the people you are spending your time on or off line with aiding your mind with detoxing so that mind can restore it´s balance? Or are they part of making mind more toxic?

During a workshop a few weeks ago one of my teachers asked us; “how does it feel when you gossip, or when you hear gossip? Pretty dirty, eh? Like you have to go wash your hands or brush your teeth! Compare that to when you sing a mantra or give someone honest praise”.

Same story with what enters your mind. Does it make your mind space more beautiful and serene or more clogged with uck?

What comes out of our minds – reflected in our thoughts, actions and speech has once entered in to our minds.

Yogic practice – Sadhana – is about detoxifying the mind. When the mind is detoxed it is clear and has no problem with making the “right” decisions including what is best for the body at any given moment.

At the same time, it is vital to surround ourselves with the people, inspiration, actions and speech which is conducive to this detoxification – not something which is “re-toxing” and filling up at the same speed, or even faster, than what is being detoxed.

Spring is a great time to take stock of what is lifting us up in life, letting that thrive, adding some more water to it´s growth and allowing what is no longer serving us to be washed away by the melt-waters´ flooding waterfalls, river banks and lakes stronger and faster by the day.

Make way for the green, not just on your plate but also in your mind this spring so that you can move in to summer with a clear view.