The Power of Daily Habits: Solveig Eitungjerde Of Livewellandexplore On How Small Health Changes Can Lead to Big Results
An interview with Dr. Bharat Sangani
Mindful Movement: Not Just Intense Workouts. For a long time, I believed that pushing myself to the limit in the gym was the only way to “earn” my fitness. But over time, I realized something important: movement is about so much more than intensity — it’s about joy, connection, and sustainability.
When it comes to health and wellness, small, consistent changes often have the most profound impact. Daily habits, whether in nutrition, exercise, mindfulness, or sleep, can accumulate to create lasting transformations. In this series, we aim to explore the power of small, intentional actions and how they can lead to big health results over time. As a part of this series, we had the pleasure of interviewing Solveig Eitungjerde.
Solveig Eitungjerde is an Institute of Integrative Nutrition-certified health coach from Norway with a unique background spanning professional dance, public administration, and holistic wellness. Having transformed her own approach to health while balancing a demanding career and entrepreneurship, she now helps other women juggling work and entrepeneurship develop sustainable healthy habits through her F.R.E.E. Framework. With a passion for travel, personal growth, and empowering others, Solveig brings an energetic and positive approach to her health coaching clients.
Thank you so much for your time! I know that you are a very busy person. Our readers would love to “get to know you” a bit better. Can you tell us a bit about your ‘backstory’ and how you got started?
My journey began with professional dance, where I first learned discipline and goal-setting. After studying dance for five years at different schools in Norway and New York, I realized that a traditional dance career weren’t my path. I then pursued a degree in Public Administration and Leadership and worked as an adviser for a decade.
During the last couple of years of this time, I was searching for a career path where I could truly use my strengths and allow me to leverage my experiences. I wanted to create meaningful work that combined my background in movement, teaching, and advising. Health coaching emerged as the perfect intersection of my skills — drawing from my dance and sports training, my experience in teaching and advising, and my desire to help people make positive changes in their lives.
As I began building my health coaching business alongside my full-time job, I quickly realized the immense challenge of entrepreneurship. I was caught in a whirlwind of overwork and overwhelm, determined to “do it all.” The constant juggling of responsibilities left me exhausted and struggling to maintain my well-being.
It was a wake-up call when I realized that my approach wasn’t sustainable. I needed a change, not just in how I managed my time, but in how I managed my energy and took care of myself. Through this journey, I began to implement small action steps to tackle these issues. I started setting clear boundaries, developed daily routines that supported my energy levels, and learned techniques to overcome procrastination. Most importantly, I discovered how to create space for my passions and personal growth without sacrificing my well-being.
Through this journey, I discovered something important: It’s not about doing more, but about doing what matters most in a way that’s sustainable and energizing. This in when I created the F.R.E.E. Framework, designed to help women juggling it all develop sustainable healthy habits one small step at a time.
Is there a particular person that you are grateful for, who helped get you to where you are?
Throughout my entrepreneurial journey, my business mentor Hailey Rowe has been an incredible source of support. When I was struggling with self-doubt and navigating the challenges of building my health coaching business, Hailey helped me believe in myself and my potential. She went above and beyond to help me with sales, mindset, and marketing obstacles, providing strategic guidance and compassionate support that has been so helpful.
In my experience everyone should have a coach if they want to achieve big things in their life. A great coach doesn’t just provide strategies; they help you see your own potential, challenge your limiting beliefs, and disover possibilities you couldn’t imagine on your own.
Which three character traits do you think were most instrumental to your success?
1. Discipline: From my dance training, I learned the importance of consistent practice. Whether it was perfecting a dance move or developing healthy habits, discipline has been key to my success and how I stay so consistent.
2. Active Listening: My work as an adviser taught me to truly hear and understand people’s needs. This skill has been crucial in my health coaching, allowing me to create personalized strategies for my clients.
3. Adaptability: My journey from dance to public administration to health coaching shows my ability to pivot and learn. This trait has helped me overcome challenges and continuously grow.
Can you share a small health habit you adopted that had an unexpectedly large impact on your physical or mental well-being?
Prioritizing rest and understanding that health isn’t just about intense workouts was transformative for me. I used to believe that as long as I exercised, everything else didn’t matter. Learning to slow down, get proper sleep, and focus on a balanced diet changed my energy levels and mental clarity dramatically.
What advice would you give to someone who struggles with consistency?
Start small and build trust with yourself. I created the F.R.E.E. Framework based on the understanding that consistency is about showing up for yourself every day. Don’t aim for perfection, aim for progress. Each small habit you maintain builds confidence and makes the next habit easier to adopt.
How do you identify which habits are worth focusing on?
I use my F.R.E.E. Framework, which looks holistically at food, rest, exercise, and empowerment. The key is to choose habits that align best with your overall life goals. For me, this meant creating habits that would support both my health and my entrepreneurial journey.
Can you explain how compounding benefits work when it comes to daily health habits?
When I was building my business while working full-time, I realized that healthy habits weren’t just about physical wellness. The discipline of maintaining these habits directly translated to my business skills — developing confidence, managing time, and staying focused. It’s like compound interest for your life — small investments in yourself create exponential returns.
What are “5 Health Habits That Lead to Great Results”?
1. Mindful Movement: Not Just Intense Workouts
For a long time, I believed that pushing myself to the limit in the gym was the only way to “earn” my fitness. But over time, I realized something important: movement is about so much more than intensity — it’s about joy, connection, and sustainability.
These days, my approach to movement has completely shifted. I’ve embraced the idea that staying active isn’t about punishment or pushing through something I hate. Instead, I ask myself: What kind of movement makes me feel look foreward to it?
For me, that often looks like a hiking with my dog, Koia. There’s something so calming about being in nature, breathing in fresh air, and watching Koia’s excitement as we explore new trails together. On other days, it might mean trying a new group class that gets me laughing and sweating with others. I’ve discovered that when I enjoy the movement, it feels less like a chore.
Now, movement has become one of the most fun parts of my day because I’ve redefined what it looks like. The key for me has been consistency — not in the sense of sticking to a rigid schedule, but in the sense of regularly choosing activities I love. That consistency is what keeps me coming back to movement again and again.
The magic of mindful movement is that when you stop forcing yourself through workouts you dread and instead focus on what lights you up, you’ll find that staying active becomes second nature. It’s about showing up for your body in ways that energize and empower you, no matter what that looks like on any given day.
2. Prioritized Rest: Understanding Recovery
When you’re juggling a full-time job, building a business, and chasing big goals, it’s so easy to fall into the trap of thinking you need to be productive 24/7. I’ve been there — working late into the night, feeling guilty if I wasn’t constantly moving forward. But what I learned is that if you don’t intentionally make time to enjoy life, you’re going to crash and burn.
Now, I schedule fun into my life like it’s a non-negotiable task on my to-do list. Whether it’s a spontaneous weekend trip, or just a cozy afternoon spending time with my dog Koia, these moments aren’t wasted time — they’re essential if you want to avoid burnout.
I’ve created boundaries that protect my happiness. No work emails after 7 PM on weekdays. Weekends are mostly for adventures and recharging. I learned that constantly grinding doesn’t make you successful — it makes you exhausted. True productivity comes from being well-rested, inspired, and connected to the things that light you up. Some weeks, that might mean saying no to extra work projects or taking a midweek afternoon off to spend time with friends.
When I started prioritizing having fun and taking time off, everything in my business and personal life got better. More energy, more creativity, more joy. If you’re constantly pushing without breaks, you’re not being productive — you’re setting yourself up for burnout.
My advice? Schedule fun like it’s your most important task. Because honestly? It kind of is.
3. Balanced Nutrition: Nourishment, Not Restriction
My approach to food is all about balance. I aim to fill my plate with colorful, nutrient-dense foods that fuel my body and support my adventures. Think fresh veggies, whole grains, lean proteins, and healthy fats. But I also give myself permission to enjoy life’s little indulgences without guilt. A good piece of chocolate, a homemade cookie, or a fun dinner out with friends? Those moments are just as important as the kale and quinoa.
The 80/20 rule has become my go-to: 80% wholesome, nutrient-rich foods, and 20% indulgent foods that feed my soul. This balance allows me to feel energetic without feeling deprived or stuck in rigid rules.
One of the most powerful shifts I’ve made is changing how I think about food. Instead of seeing meals as something to “burn off,” I now see food as nourishisment. Food is fuel, yes, but it’s also a source of creativity and pleasure.
This approach has changed how I feel physically and emotionally. I have more energy, fewer cravings, and a better relationship with my body. I’m no longer chasing an impossible ideal or punishing myself for enjoying a treat. Instead, I’m focused on how food can support the life I want to live — one filled with fun and adventure.
Because here’s the truth: balance, not restriction, is the sustainable and enjoyable route to a healthy lifestyle.
4. Consistent Mindset Work: Empowering Yourself To Puch Past Former Limits
Journaling and personal development have been important for me. When I first started working with my business mentor Hailey, she introduced me to the power of consistent mindset work.
Every morning, I dedicate time to my journal and use specific prompts that challenge my limiting beliefs, track my progress, and gets me really honest with myself about my goals and the stories I tell myself.
Being coached has taught me that mindset isn’t just about positive thinking — it’s about understanding your thought patterns and actively rewriting them. When I was building my business and feeling totally overwhelmed, these practices were what helped me most. I learned to talk to myself more like a supportive friend, to see challenges as opportunities for growth, not impossible challenges. Some days, that means working through my fears on paper. Other days, it’s listening to a personal development podcast that challenges my current perspective.
The real magic happens when you commit to this work consistently. It’s not about being perfect, but about showing up for yourself daily. I’ve discovered that personal development is like a muscle — the more you exercise it, the stronger it becomes. My journal has become my most powerful tool for personal change, helping me push past former limits and see possibilities I couldn’t even imagine before.
5. Flexible Goal Setting: Adapting, Not Overcoming
Forget those rigid goals that make you feel like a failure. I focus on flexibility. Instead of “I must work out 5 times a week,” my goal becomes “I prioritize movement that energizes me and that I look foreward to.” Some days, that’s structured workouts. Other days, it might just be more walking. The goal stays the same, but how I get there? That’s flexible.
Here’s the real truth: This isn’t about being perfect. It’s about progress, about being kind to yourself. Some days will be amazing, some days… not so much. And that’s completely normal. The key is showing up for yourself, consistently and compassionately.
My biggest advice? Find a health approach that feels like an act of self-love, not self-punishment. There’s no one-size-fits-all. What works for me might not work for you, and that’s totally okay. The goal is to create a lifestyle that supports your well-being, not one that drains you.
Trust me, when you start approaching health this way, everything changes.
What role does mindset play in forming new habits?
Mindset is everything. My personal journey showed me that limiting beliefs are often the biggest barrier to success. By working on my mindset, I transformed from someone who struggled to someone who sees these habits as a pathway to freedom and adventure.
How can our readers further follow your work?
They can follow along on Instagram, read my articles on https://livewellandexplore.com/blog or get in touch with me by email solveig@livewellandexplore.com.
Thank you so much for sharing these important insights. We wish you continued success and good health!
About The Interviewer: Dr. Bharat Sangani is a cardiologist and entrepreneur with over 35 years of experience, practicing in Gulfport, Mississippi, and Dallas, Texas. Board-certified in Internal Medicine and Cardiology, he specializes in diagnosing, treating, and preventing cardiovascular diseases, including heart disease and hypertension. In 1999, Dr. Sangani founded Encore Enterprises, a national real estate investment firm. Under his leadership, the company has executed transactions exceeding $2 billion, with a portfolio spanning residential, retail, hotel, and office developments. Known for his emphasis on integrity and fairness, Dr. Sangani has built Encore into a major player in the commercial real estate sector. Blending his medical and business expertise, Dr. Sangani created the Life is a Business mentorship program. The initiative offers guidance on achieving balance in health, wealth, and relationships, helping participants align personal and professional goals. Now based in Dallas, Texas, Dr. Sangani continues to practice cardiology while leading Encore Enterprises and mentoring others. His career reflects a unique blend of medical expertise, entrepreneurial spirit, and dedication to helping others thrive.
The Power of Daily Habits: Solveig Eitungjerde Of Livewellandexplore On How Small Health Changes… was originally published in Authority Magazine on Medium, where people are continuing the conversation by highlighting and responding to this story.