Author Archives: Steffi


This post is written for the people who have average or poor health and wishes to improve their lifestyle towards the better. So, if you’re an already active and healthy reader, I suggest you link this post to your mother/brother/friend/co-worker who wants to make a lifestyle change towards the better. People that already are healthy, but want to improve their health regardless in some smaller way might also be interested.

I’ll start by pointing out two important facts before we get into the actual subject.

  1. I am a professional within the subject of sports but my texts are mostly based on my personal thoughts and experiences. Many thoughts are based on information I’ve learned after studying both in school and on my own. You will not see me actively linking to studies in my blog so I hope you are reading my texts with critical thought. I don’t mind if you question what I say or feel that this way is not the one that works for you. Feel also free to comment your thoughts. You, I and the fellow readers might benefit from that.
  2. Don’t compare yourself too much to me. Training is a top priority in my life and I don’t live like I do only to be fit, I live like I do to win competitions and enhance my already good fitness levels. I put most of my time into living like an athlete and this lifestyle is not always optimal. Training is in other words my full-time job and I don’t expect others to live like that.

Let’s get started!

If you want to get fitter and healthier you have to understand that there needs to be a change in some habits that you are doing right now.

Understand that change does not happen over night, you need to work on getting comfortable with your new routines and that will take time, discipline and patience.


So if you like to say that you are “not the patient kind”, I suggest you change that mindset right now. 


First we need to take a look at where you stand now. Answer these questions in your on mind or on a piece of paper.

What areas need focus for you to get healthier? Answer these questions with a yes or no.

  1. Are you active a couple of times a week? Do you train an activity that challenges you so that you can physically feel it the next day in your body?
  2. Is your diet in line with the goals that you want to achieve?
  3. Are you happy? Do you laugh daily, get excited about things and have hobbies that makes you feel good (but don’t sabotage your health)?

If you answered “no” to one of these questions, keep reading. If you answered yes and you are still unhealthy, shoot me with a message in the comment section and I’ll try to see what might be hindering your process towards a healthier lifestyle.


The human body is meant to move. In other words it is normal for us to move around, walk, jump, run, carry things and so on. The body is amazing and it will adapt very quickly to how you decide to spend your days. So, if you are mostly inactive, you will probably not feel the need of moving around because you got used to that.

You will get passive and might suffer some unhealthy consequenses like becoming overweight, getting diseases linked to inactivity and so on. So let’s get used to the idea that we want to use this amazing body we have been given to move around. It doesn’t matter what the physical activity is, as long as it challenges you in some way and you get the positive benefits of it, “the feel good” -effects, which are hormones being released in your body. Training is a free, natural and healthy drug.

There are several positive affects of being active, a few that come to my mind immediately are; You meet people and possibly find new social connects, your respiration system gets better which means it will be easier for you to breathe and your sleep quality will go up, you make your relatives happy when you take care of yourself, you might be a positive role model for your kids/parents/friends or people that you aren’t even aware of. In other words, you are doing something good when you are being active! Often you also make healthier food choices when you decide to become more active, which makes the whole process of becoming healthy easier and more enjoyable.

So, it’s a very clear thing that moving around is what you want to do. If you’re 100% inactive, try to understand that even though someone has told you in your childhood that you’re not the active kind or you think that you don’t like to move, try to change your mindset and you will change your life. But let’s get started with small steps of course.

My recommendation is to move in any way you can think of 2-3 times a week. Start with anything you like and after a while try to change up the intensity. Do both low intensity workouts and intensive workouts. Here’s an example; A run or walk to work every monday, yoga or stretching on wednesdays and swimming, bouldering or a group class workout on saturdays. Obviously I can’t give a ready recipe out here because we all have different backgrounds but you get the point. Think out what kind of physical activity is a good fit for you.

Get into the new habits but DO NOT overdo it. This is very important! If you go from zero to five times a week, I can already tell you when you will quit this “project”. That would be within 2-4 weeks. You would probably get some self-disappointment as an extra consequence as well. This is not a project, this is your new lifestyle. Patience.


Food might just be one of the most talked subject on the planet. Let’s take a look at some key points I believe are important if your eating habits need a change.

We have to eat and drink to stay alive. We have the opportunity to choose exactly what we put into our bodies, so why not give this subject a good thought and figure out what amount we should eat to be healthy and what exactly to eat?

Are your food choices and your attitude towards food helping you take steps towards your goals or are they making you take steps further away from it? Let’s think about that first. Are your food choices making you feel good? Is your attitude towards food positive and quite neutral? Are you eating (or not eating) because your inner child is trying to make a point or something similar? If you feel that there are more to this subject and it serves some negative feelings, I suggest you take time to come to peace with it. Food is amazing and your body is amazing, make them two friends with each other! If you need to see a therapist to open the knots, then do that! I’m personally very much in favor of getting professional help with the things you feel you are stuck with and can’t figure out yourself. There’s absolutely nothing embarrassing or shameful about that. So talk to a friend or a professional about this (or write an anonymous comment in the comment section!) and you might be surprised that some thoughts that are solely in your head is holding you back to fulfil your goals.

Get to know how much food you need and what kind of food you need. Do an inbody test at your local gym if there is one. There are also many charts on the internet where you put in your age, weight, activity level etc. and you get an estimate of how many calories you need. Check out many different sites though so you don’t get false information. All these things might feel like work in the beginning but please be open-minded to try out new things.

If you want to loose weight, you need to consume less calories than you are burning. I suggest you do that both from nutrition and from training. Do not go too much on a deficit in a day, since it will backfire. Again, patience.

Last but not least a tip I think all of us can agree on: Cut the crap. This is very simple, but yet few do it. Many of you know that I’m not the super strict -type when it comes to food choices. I think it’s fine to indulge every now and then, but then I suggest the indulge would be planned somehow and not spontanious based on a sudden craving. One “candy day” a week worked well for me when I wanted to lose some weight. I believe it’s very important not to make eating something you stress about. That’s one of the most important things here and that’s why I can’t say if you should be more laid back with your food or if you should count exact calories. Which one are you? Which one will make you satisfied and get you closer to your goals without it being a journey of suffering? In the end of the text there will be some more talk about this.

Are you happy?

I dare you to look at yourself very closely in the mirror for 5 minutes after this post. Most people can’t do this! Look at yourself in the eye very closely. Do you like the person you see? I’m not saying you have to love your physical body right away. All that physical will fall much easier into place when you fix the inside. Do you see that you are doing things that are not “you“? Why do you do this? Have you lost the connection with yourself? It’s very common, I have lost it many times.

You can always get that connection back! Look at yourself, forgive yourself of everything and decide that now starts the time closer to yourself and your deepest core. That will make all of these lifestyle changes much easier. You will become a better person for the ones around you as well.

I put this deep talk here as the last part not because it’s the least important. I put it here to trick you to read the simple and accessible stuff first. Getting you comfortable at first just to make you a bit uncomfortable now. We ignore the things about figuring out who we are and being honest to ourselves. It’s understandable, these are not always easy to handle and makes you very vulnerable. I believe very strongly that this is the base for all change and happiness. Try out that 5 min exercise and pay attention to how it makes you feel, be an “observer” of your reactions and emotions. I think we can all agree on that we want to be happy and feel good, so this might be something that gets you closer to that.

Key point to remember!

Get the support you need and ask for help. Get it from people in the same situation as you OR/AND from people who are better than you in some way, who you look up to.

When you’re working towards getting in shape you need a positive environment in all aspects. A lot of people say “surround yourself with the one’s on the same mission as you“. There’s a point in that, but I believe it’s also very important to spend time with people who have already figured out something you haven’t. Talk to those who are better in some area than you are, ask and learn. You don’t have to do things the same way as them but try to learn about different ways of how to succeed. Slowly build your own personal methodology towards your goals.

I don’t believe people are doomed to be overweight, depressed or unhealthy. Many just don’t know how powerful their mind is and how close to change they actually are. No matter if you’ve failed 1000 times, you can always start again with a smarter approach. 

Next blog post: Discipline or “by feel”?

I believe that most of you know what to do but have not yet found HOW to do it. Try these things out that I talked about in this blog post and feel free to comment what you feel like might be hindering your process. I suggest you think first and comment then.

When you talk, you are only repeating what you know. If you listen you may learn something new.

The next blog post will be about figuring out what kind of person you are when it comes to changing your habits. Are you the one who wants everything to be calculated and decided beforehand or are you more of the intuitive, “go by feel” -kind? When are you one and when are you the other? Give this a thought and come back to read the next blog post within three weeks.

Remember, there’s a difference in what you would like to be and what you really are right now.

See you soon!


x Steffi

Pictures: Petri Mast Photography


So, before I start doing some posts I think we need an introduction of who the person behind the screen is. I’ll start where the sight towards active training took a remarkable turn in my life. Hello to all old readers, hope you’re okay with me writing in english and hello to all new readers, I hope you find some inspiration towards your personal goals through my texts.

In 2012 I was 22 years old and decided to change up some bad habits by hiring a personal trainer from my local gym. I had gained some weight, I smoked cigarrettes and spent my weekends having fun and drinking quite a lot of booze. I was mostly unsatisfied with how I looked in tight clothes and wanted to change that. For a couple of years I unfortunately had already experienced with wreckless diets like fasting, “cleanses”, soup-diets, low calorie diets and so on. Surprise, surprise – I always gained the weight back and was unhappy with my looks. It wasn’t a healthy relationship with my body. Little did I know that my new personal trainer, Antti, would change my life. So, he helped me transform my body through some intensive workouts combined with strength training. The method was called something weird as CrossFit, which he knew a lot about and I knew nothing. It didn’t matter though, I just wanted to get fit anyhow! And I did, I got fitter than I would ever guess… Antti introduced to me all the basics about training in general. He was the best at what he did and a very intense and focused coach. He got the best out of me and was supportive of everything I did. I also started my blog, Steffit, around this time. It was (is) written in Finnish, and you can find all the 957 published posts by taking a week off work and start scrolling down.


In 2013 I had trained with Antti for a year. We trained 1-2 times a week and prior to that, I did some jogging and yoga. I trained for a max of 4h for the first year of this new fitness lifestyle. I partied more closer to once every 2-3 weeks and gave slowly up the smoking too. I got skinnier and leaner. I weighed over 75kg when we started and I lost almost 10kg of weight. I was really happy with my looks but after a while I did not like the muscular body I got. That changed quite fast though and now I love my muscles (and don’t mind if I get more!). Antti suggested that I should try out a CrossFit competition called Karjalan Kovin. I did and it was quite fun. I was nervous but I liked the fact that we could plan some cool outfits with my cousin and that I got some nice action pics by my sister. As you can see, priorities were not to be an athlete or win at this time. That winning mindset and fierce dedication was something I admired, though. I think I came 23rd. There was no qualification for this competition. Shortly after this, my PT Antti told me to find myself a CrossFit gym to get more specific training into my schedule and I was very happy to be contacted by Ben Liuzzi from CrossFit Central Helsinki.

Karjalan Kovin 2013

For the whole year of 2014 I trained with Ben having a lot of faith in me. It was extremely motivating and I had not felt special like that in a long time. My results pretty much sky-rocketed during Ben’s watchful eye. What I know now is that I didn’t know much about what the athlete life was really about. I liked it, but I don’t have really any competitive background so I wasn’t used to this. I trained five times a week, around 6h in total. I found a sport I was good at, but being good at something isn’t enough. That’s why everything backfired. Things happened too fast – I competed too many times (Winter War 2014, CrossFit Open 2014, Box Battle 2014, Karjalan Kovin 2014 (where I took 8th)) and then I was exhausted. Too much stress on the body and mind compared to what I was used too. I didn’t enjoy competing even though that was my biggest motivation to train. I also had major difficulties in my personal life. I decided I wanted to quit this sport, even though my physical condition was the best it had ever been. So I left Ben and CFCH and started training at another box, called CrossFit Herttoniemi, for 1,5 years. No pressure, no expectations from myself or anybody else. Just mostly regular sessions with others and friends.

Karjalan Kovin 2014. I came 8th but was mentally exhausted and decided to quit intensive training.

For 2015 I just trained a couple of times a week. No big competitions. I figured out quite quickly that my basic conditioning (low heart rate zone) sucked, so I decided to do mostly that kind of training. Long sessions of training that didn’t feel tough. I ended up doing them 3-4 times a week at one point. Weightlifting became an interesting part of my journey here too. Weightlifting is a part of CrossFit and it’s important to master that skill, just like it’s important to master gymnastic skills, running, swimming etc. I went to Anni Vuohijoki’s course, who is nowadays an olympian and more importantly, someone I can call my friend. She is also in a way a mentor to me and I look up to her a lot. My hunger also started to slowly become bigger. Hunger for victory, finding my inner strenght and becoming really good. It all started to become personal. Since Antti and Ben had dug out my abilites of being a successful athlete, did I believe in my abilities, too. I thought to myself that if I came 8th in a big competition in Finland without even enjoying it, I could become really, really good when I fix the missing pieces. That was a big motivator. What also motivated me to go back to living like an athtlete was thinking how bitter I would be when I’m older if I don’t figure out how far I can go now. It was time for action.

In December 2015 I was already doing the qualifications for Winter War 2016. I was sure I was gonna get there. I have, after all, always been quite confident. Even when there’s things I can’t accomplish, I believe in myself. It’s almost a bit vain, but I believe it has been and will be my biggest strenght. Well, I didn’t qualify for the competition. I was actually something like 54th in the qualification and 32 made it. OOOPS. Not even close. I thought to myself – fuck, these girls in Finland have actually become really good! I really need to get to work if I ever wanna be close to that level. So I had two choices – to get to some serious work by prioritizing training or to let this one pass and focus on something else. I’m sure you can guess which one I chose…

I chose to put in some work in 2016. I changed a lot of things and during this time, I started to become an athlete. I got a specific program from The Training Plan, a very good and motivated training partner, Valtteri, keys to the box so I could train whenever I wanted to and so on. I trained around 15h a week, twice a day on most days and put a lot of time in recovery work. I focused on my sleep, I read a lot of books, listened to a lot of podcast and did many things that would make me a better athlete. What was missing though, was a coach. A dedicated coach who is there to help when needed and who knows me well. A coach, who would see when rest is needed and schedule in some easier phases etc. TTP was a good program, but not specified for anyone. As a side hobby, I competed in the Finnish Weightlifting Championships and came 4th in my weight class. I did the qualifications for Karjalan Kovin 2016 and got in. I came 11th, which was a really good result. We also competed in a team competition with a box I coached at, CrossFit Basement. I attended other seminars and one that stood out was the Weightlifting 101 -seminar with coach Erik Lau Kelner. I have never in my life met another person who is as dedicated to anything as he is to weightlifting. It’s almost like an obsession to him and that’s what makes him one of the best in the world. He also has an interesting style, which a lot of people can’t stand. It is a cruel, punishment kind of training method where you’re almost so scared of failing that it makes you stand on your tiptoes when he coaches. It suited very well with me at that time and I did a lot of progress. I wanted straight, honest talk and I got it. Within a year I attended six intensive four-day seminars around Europe.

In 2017 I got my revenge and competed in Winter War 2017 after not qualifying the year before. I was a different athlete. Just better all around. What hadn’t changed though, and what has not yet changed as well as it will, is enjoying the competition. I have a lot to work on the mental side. I came 12th and did some stupid mistakes in the competition. I competed for the second time in the Finnish Weightlifting Championships and came 4th again. It was alright, but my heart was not fully in pure weightlifting so I decided to drop the competing there and focus only on CrossFit. I competed in Karjalan Kovin 2017 and did my best performance in anything so far, I came 4th. I had solid performances in all 8 events. During this year, I changed to The Progrm and continued training with a lot of volume. I knew the coaches who planned The Progrm and this way I could get more specific help. It still felt like too much volume and not specific rest periods, deload weeks, etc. so I knew I had to change things. Guess who’s back in the game…?

Now I’m 27 years old and the man who got it all started in 2012, Antti, is my coach again. We are about to build something pretty amazing. We’re redifining some of the missing pieces that will make me a better athlete. I will take a wider look at everything by bringing my head up from the mud of intensive and solitary 2-year training and do some changes I can see are very necessary. In addition to Antti, I have some other experts helping me out as well.

I have big dreams, I have a dedication that I believe is extremely rare and I finally have the support I need. I believe that the best is yet to come and that I have only been able to show very little of what I can actually accomplish as an athlete.

So, that’s my story that I wanted to share! I’m now thinking about doing some blog posts about how you guys can make progress in your fitness journey, or any journey in your life that needs focus. I’ve done a lot of mistakes during these years but they need to be learned from and then shared to others. I want to help other people feel good about themselves.


x Steffi

Instagram: @steffit

Facebook page: Steffit

Pictures: Mikko Pekkarinen, Sandra Hagelstam, Karjalan Kovin media, Winter War media.



Here’s a playlist for working out. I’m adding new songs to the list on a regular basis. Right now you can find more than 12 hours of awesome tracks on this one. Enjoy.

If you can’t find it through the link, here’s the steps:

1. Go to Spotify.

2. Type my name, Stefanie Hagelstam, in the search sector.

3. Find the playlist “METCON TRACKS” in the playlist section.

4. Follow.


x Steffi

Dream big


x Steffi

Mitä kuuluu? Harjoittelut, kilpailusuunnitelmat ja unelmat!

Moikka! Pitkästä aikaa. Mainitsin Steffit-facebookissani miksi bloggaaminen on ollut hiljaista. Syy siihen on se, että olen vaihtanut CrossFit- ja painonnostoharjoittelemisen lähes täysipäiväiseksi ajankuluksi tällä hetkellä. Ainahan löytyisi aikaa tehdä vaikka mitä, mutta se on opittu ettei niin ole pakko toimia. Pitää priorisoida niitä asioita, joissa haluaa kehittyä. Täysfokus on siis urheilussa ja siitä palautumisessa. Tämä on toiminut hyvin ja tulokset nousevat lähes jokaisessa treenissä. Tasapaino urheilun ja levon suhteen alkaa siis löytymään.

Kuva: Sandra Hagelstam

Kun aloitin blogini vuonna 2012, oli se lähes täysipäiväinen juttu. Bloggasin 2-3 kertaa päivässä ja uudet blogiaiheet olivat koko ajan mielessä. Koitin miettiä yksinkertaisia vinkkejä, jotka olisivat helposti lähestyttäviä teille lukijoille. Aiheita syntyi vaikka mistä. Oli ruokaideoita, treenivinkkejä, oivalluksia henkisellä puolella jne. (Shoutout kaikille, jotka ovat olleet täällä alusta asti)! Tällä hetkellä oma urheilu on ykkösprioriteettina, joten blogille ei vain ole samalla tavalla aikaa. Voi olla, että tähän tulee jossain vaiheessa muutos, en osaa sanoa. Jos kuitenkin tykkäätte seurata mun juttuja, niin instagramissa (Steffit) olen aktiivinen päivittäin.

Kuva: Sandra Hagelstam

Voisin kertoa mihin pyrin urheiluni kannalta ensi vuonna. Minulla on alkuvuodesta kolmet kilpailut: Painonnoston SM-kilpailut, CrossFit Open “SM-kilpailut” ja todennäköisesti Winter War 2017 kilpailut.

Painonnosto on nykyään lähellä sydäntäni. En vaan kyllästy siihen tekniseen hiomiseen mitä lajissa tulee eteen. Painonnostossahan on kaksi liikettä, jotka suoritetaan kisoissa – tempaus ja työntö. Kisoissa saa yrittää molempia kolmesti ja tavoitteena nostaa tietenkin mahdollisimman isot raudat ylös. Painonnostokisoissa koen selvästi vähemmän painetta, kuin CrossFit-kisoissa. En myöskään koe painonnostoharjoituksia yhtä kuormittaviksi. Koen, että painonnosto on helpompaa, kuin CrossFit. Tämä on siis pelkästään minun mielipide, voi olla että se muuttuu jossain vaiheessa. Toki olen myös harjoitellut paljon painonnostoa. Jostain hassusta syystä sitä kehittyy siinä mihin laittaa aikaa, hehe.  Tein SM-rajat kisoihin nostamalla tempauksessa 76kg ja työnnössä 91kg Ghetto Snatch-finaalissa. Ylitin odotukseni siinä. Alla video. Tavoitteeni on päästä mitalisijoille painonnoston SM-kisoissa 18.2. Olen joko alle -69kg sarjassa tai alle -75kg. Painan 71kg nyt, joten sarja katsotaan sitten lähempänä kisoja. Olen näiden kisojen jälkeen ottanut työnnössä jo 92,5kg ja rinnallevedossa (riipusta) 95kg. Ensi vuonna uskon, että voin tempaista ainakin 80kg ja työntää 100kg.


CrossFit (<3) on kuitenkin suuri rakkauteni. Laji tuo joka päivä minulle haasteita ja palauttaa myös maan pinnalle aina kun ehtii. CF:ssä on järkyttävän iso määrä liikkeitä ja asioita, joita pitää opetella. Tällä hetkellä voin sanoa, että rakastan harjoittelua. Tilanne ei todellakaan ole aina ollut tämä, ei edes vielä kesällä. Nyt olen oivaltanut monta asiaa ja asiat alkavat vihdoinkin järjestymään. Olen harjoitellut tämän vuoden systemaattisesti ja sinnikkäästi ja nyt treeni alkaa kulkemaan paremmin kuin koskaan. Tunnen kiitollisuutta ja helpotusta – kova työ palkitaan. Monesti ollaan menty äärirajoilla ja toivottu, että kuormitusta ei ole liikaa. Voisin puhua tästä vaikka kuinka paljon, mutta lyhyesti – matka tähän pisteeseen, jossa nautin urheilusta ja tulokset nousevat koko ajan, ei todellakaan ole ollut ruusuilla tanssimista. Parasta tässä on, että tuntuu että matkani on vasta alkamassa. On ollut haastavia hetkiä mm. koska minulla ei ole valmentajaa. Se on haaste mutta ehkä enemmänkin etu, sillä olen tänä vuonna alkanut tutkimaan lajia enemmän ja opiskellut tapoja harjoittaa tätä koko hommaa. Olen alkanut ottaa paljon enemmän vastuuta omasta harjoittelustani ja laittanut siihen paljon aikaa – lukenut kirjoja, kuunnellut podcastejä, jutellut valmentajien ja urheilijoiden kanssa, ottanut selvää asioista ja kysynyt paljon. Minusta on tullut osittain oma valmentajani ja tämä tuntuu todella hyvältä tilanteelta. Olen myös valmentaja työkseni, joten opin muilta koko ajan. Tavoitteeni oli tänä vuonna olla Suomessa CrossFitissä naisten top10-porukassa, ensi vuonna top3-5 porukassa ja vuonna 2o18 parhaimmistoa. Unelmani on päästä Regionals-kilpaihin, jotka ovat ns. Euroopan mestaruuskilpailut. Uskon, että pystyn siihen.

Kuva: Tuomas Hinkkanen

Winter War ovat yksi isoimpia CF-kilpailuja Suomessa, joissa olen kerran aikaisemmin kilpailut (2014). Vuotena 2015 pidin kilpailutaukoa henkilökohtaisista syistä ja toimin kisoissa pelkästään demo-urheilijana. Vuonna 2016 koitin päästä takaisin kilpailemaan, mutta jäin kauaksi kilpailupaikasta. Kunto ei todellakaan riittänyt. Karsinnat vuotta 2017 varten ovat nyt meneillään ja kahden karsinnan jälkeen olen sijalla 8. Hyvin siis menee. Yksi karsinta jäljellä ja toivotaan, että paikkani riittää 32 parhaan joukkoon. Eiköhän! Nyt näyttää ainakin paremmalta, kuin viime vuonna.

Tässä leaderboard.

Kuva: Tuomas Hinkkanen

Huh, olikohan siinä tarpeeksi tekstiä!? Kiva jos tänne eksyy vielä lukijoita. Toivon, että tiedätte että arvostan teitä kaikkia lukijoita ja seuraajia todella paljon. Kaikista tsempeistä ja kannustuksista saan hurjan paljon motivaatiota ja uskoa omaan tekemiseeni. Luen kaikki sähköpostit ja viestit, jotka lähetätte ja arvostan sitä, että otatte aikaa laittaa minulle viestejä. Pitäkää huolta itsestänne ja muistakaa tavoitella unelmianne! Älkää miettikö mitä muut teistä ajattelevat!

Lopuksi video siitä, mitä hyvinvointi tarkoittaa minulle. Kivan haastattelun teki Yliopiston Apteekki ja pääsin heidän UNIIKKI-lehden kanteenkin! 🙂

x Steffi