Tag Archives: Advice

How to Make This Year Your Healthiest Yet – Guest post by Paige Johnson

Do you need to change some habits and get healthier? Who doesn´t?

Paige from Learnfit.org is here to give you the guidelines to start right now. There is no better time than now. I hope you decide to follow her advice! Without further delay, here´s her great insight.

“If you are ready to commit to getting healthier, you don’t have to wait for a special holiday or moment. The sooner you get started working toward health, the better you will feel and the more you will thank yourself when you start seeing results. If you’ve struggled with poor health, obesity, addiction, or depression, you will find that improving your nutrition and exercising will improve your overall well-being and give you the energy you need to stay on track toward a healthier you. If you’re not sure where to start, these tips will help.

Understand There is Time to Fit Healthy Habits into Your Daily Life

Many people wait for the right time to get healthy because they think they are too busy to start right now. The truth is, no matter how busy you are, you can fit healthy habits into your schedule with a little preparation and inspiration. By starting small and committing to a few healthy life changes, you’ll find that you can make this year your healthiest yet.

Frau auf Waage mit ObstFirst, work on improving your nutrition by making healthier eating choices. Replace sugar in your coffee with almond milk. Replace sugary cereal with a one-minute mug quiche or cinnamon breakfast quinoa that you can cook in the microwave before you head out the door. Spend time on the weekend prepping lunches and dinners for the week so you won’t be tempted to hit the drive-thru at a fast food joint on your way home or between meetings. You can cook chicken and other protein for the week and slice it before storing it in the refrigerator so it’s ready to go for salads and wraps for the week. You also can keep sliced veggies and fruit in the freezer for the week, too.

Wake Up with Lemon Water

Of course, we all know that we should be drinking water throughout the day and fulfilling our daily ounces to stay hydrated and healthy. Water is free natural and healthy helps keep you full so you don’t overeat. But, water can be a bit boring. Squeezing some fresh lemon juice into a tall glass of water in the morning is a wonderful way to start your day because it boosts your immunity with vitamin C and improves digestion. It’s also good to start drinking water as soon as you wake up to help flush your system and to keep you on track you’re your daily water intake. Lemon water is a healthy alternative to plain water. Just remember that lemon is acidic, so you should rinse your mouth after drinking it.

 Find a Workout Buddy

Working out alone is not as fun as working out with someone else, so find a friend or coworker or ask your spouse to be your workout buddy. You’ll be able to hold one another accountable, and you’ll find that your workouts go more quickly when you have someone to complete them with. Workout buddies also are great partners for trying workouts that you may shy away from on your own, so sign up together for a class you were hesitant to attend alone. Or, try out some new fitness equipment with your workout buddy to change your workout routine a bit.

Keep a Fitness Journal

It’s also a good idea for you to keep a fitness journal throughout the year so you can vent your frustrations, track your progress, and discover patterns of overeating, stress eating, poor sleep, and the like. Some people find that looking over their entries keeps them motivated and inspired to keep up the hard work, especially when they begin the journal by explaining why they want to get healthy and what their goals are. You’ll be able to hold yourself accountable for healthy eating, healthy habits, and workouts when you write down your food and activities each day.

You can make this the healthiest year yet if you develop healthy habits and fit them into your busy schedule, drink lemon water first thing in the morning, work out with a buddy, and keep a fitness journal.”

If you decide to follow Paige´s advice, I may help you with the fitness journal. I´ve been working on a digital fitness journal, and it´s ready to use. You can read more about, and download it, here 🙂

 

New study: Effects of energy drinks

There is a new study on the effects of energy drinks and the conclusion is not good news. Peveler, WW, Sanders, GJ, Marczinski, CA, and Holmer, B. have been published their study to determine the effect of 3 different energy drinks on cardiovascular and performance measures. It is important to recognize the difference between these new products and traditional soft drinks such as coffee, tea, sports drinks (such as Gatorade), sodas, juices, or flavored water.

“Fifteen recreational runners completed 5 trials. The first trial consisted of a graded exercise protocol. The 4 remaining trials consisted of 15-minute economy trials at a treadmill. An hour before subjects ingested 1 of the 3 energy drinks or a placebo. HR, BP, VO2, and rating of perceived exertion (RPE) were recorded during the 15-minute trial.

Fifteen-minute systolic BP readings were significantly lower in the placebo trials in relation to the 3 energy drink trials.

  • There were no significant differences in diastolic BP and HR.
  • There were no significant differences found in VO2 or RPE measures.
  • The findings show no performance benefits under the conditions of this study.
  • However, there does appear to be a significant increase in systolic BP.”

Translated, performance is not a reason to drink energy drinks. Caffeine and taurine will not enhance your performance. Your heart will beat faster and this may induce you to think you´re performing better. False impression.

Actually, if you take a look at a previous study (John P. Higgins, Santi Yarlagadda, and Benjamin Yang. Cardiovascular Complications of Energy Drinks), there is no reason at all to drink these beverages. This study concludes that energy drinks are “associated with complications not only patients with underlying cardiovascular conditions but also in young people.”

It would be a disaster if doing sports, trying to perform better, you get serious health issues because of a bad choice. Choose traditional: water, juices, sports drinks, and enjoy the process of a healthy living.

 

Diet and exercise by Paige Johnson

Hello, dears!

Paige from Learnfit.org is visiting us again! She loves offering her advice on weight lifting and strength training. Today she´s here to talk about diet and exercise.

“Diet and exercise are oftentimes directly associated with a slimmer waistline and improved muscle tone, but the pair can affect your physical health in more ways than just physical appearance.

What Are You Eating?

The food you put in your body can reduce the occurrence of negative health issues and promote a healthy heart and prevent disease. High blood pressure, or hypertension, may result in heart failure and premature death, but by incorporating heart-healthy foods into your diet such as whole grains, poultry, fish, and nuts, you can reduce your risk of developing hypertension.  Eating right can also boost your immune system to build up your body’s defense against communicable diseases, and even help combat depression and addiction.

However, eating right means eating the right foods such as fruits and vegetables, which contain key vitamins and nutrients. The following vitamins are essential to physical health:

  • Vitamin C – boosts iron absorption, enhances immune function, promotes healthy gums, resolves to bruise (citrus fruits, cantaloupe, mangos, kiwis, pineapple, strawberries, leafy vegetables, asparagus, avocados)
  • Vitamin A – prevents cell damage, heightens infection resistance, maintains skin of gastrointestinal and respiratory tracts (apricots, carrots, sweet potatoes, pumpkin, yellow squash)
  • Vitamin B-6 and B-12 – vital for central nervous system, essential for the metabolism of amino acids and protein synthesis, improves immune system function (dark green leafy vegetables, legumes, nuts, seeds)

As you make changes to your diet, make sure you eat at least three meals a day or five small meals throughout the day, and avoid skipping breakfast. Aim for balance, and eat a variety of foods such as grains, lean meats, dairy, fruits, and vegetables.

Get Moving

According to research presented by the CDC, physical activity can strengthen your bones, build muscle, and reduce risk of diabetes and cardiovascular disease. Your bones, joints, and muscles support your body and enable you to move, so it is important to protect them. Physical activity can slow the loss of bone density, help with arthritis pain management, and help you increase and maintain muscle mass and strength. By getting active, you can also reduce the risk of heart disease by improving cholesterol and fat levels, keeping blood vessels flexible, and reducing inflammation of the arteries. Beneficial changes in cholesterol include a decrease in unhealthy LDL cholesterol, and an increase in healthy HDL cholesterol. Exercise directly affects the heart itself too. As you exercise, your heart grows stronger, enabling it to pump more blood with each beat, and work at maximum capacity with less strain. The resting heart rate of those who exercise is also lower, as the heart exerts less effort to pump blood through the body.

Blood pressure can be regulated through regular exercise as well, with sedentary people having a 35 percent greater chance of developing high blood pressure than those who are regularly physically active. Regular exercise keeps arteries flexible, benefitting blood pressure, but keep in mind that high-intensity activity may not lower blood pressure as effectively as moderate-intensity exercise such as walking, gardening, or dancing. If you have high blood pressure or heart disease, ask your doctor before starting any kind of physical activity to maximize the benefit and reduce the risk of causing further damage.

As you find ways to get moving and active, think of creative ways to incorporate it into your daily life. Perhaps you’ve always wanted to learn archery or a new style of dance. Include your family and friends by having an epic battle of freeze tag, or working together on a home project such as building a treehouse or planting a garden. Diet and exercise improve your health, so you might as well have a little fun while you are at it.

My first campaign as influencer

Hello, dears!

As you may imagine reading the title, today is a special day! If you have been following my blog for a while, probably you have noticed the Fitfluential badge but no sign of sponsored post anywhere. This is not a sponsored post either. How to make money blogging is a hot topic any given day of the week, and I want to share my experience with all of you, brothers and sisters bloggers. You made it possible and this milestone is much more yours than mine!

How to make money blogging is a hot topic any given day of the week, and I want to share my experience with all of you, brothers and sisters bloggers. You made it possible and this milestone is much more yours than mine!

New bloggers and new followers may be wondering what am I talking about so, let me explain them and remind you how it all started.

Fitfluential is a huge community of fitness enthusiast but also a platform which connects fitness brands with fitness bloggers, YouTubers, Instagrammers, etc. Anyone who wants to apply for Fitfluential Ambassador has to meet some requirements: followers, daily unique visitors, and so on.

I became Fitfluential Ambassador thanks to your continued support to my blog. So, I will never get tired of saying thank you, dear bloggers!

Once I got in, I realized it wouldn´t be easy to take part in a campaign. Why? Because usually, things are more complicated than they seem. This wasn´t going to be any different 😀 Fitfluential is an outstanding platform based in the USA. The brands give their newest products for free and pay for reviews. But only to US and Canada based influencers. The problem is I live in Spain, and I´m not moving to the US just for a pair of shoes and protein shakes. The thing is I couldn´t apply for any campaign until now.

FitFluential is now partnering with Find Your Influence, a leading influencer marketing technology platform, and I have received a new campaign offer from Sony! Probably, I won´t get paid because influencers have to pay taxes, they have to fill the W-9 form, and there is nothing like that for foreigners (yet?). Anyway, I was looking forward to getting involved in an influencer campaign, so I did! If you only do things for money you´ll do very few things in your life.

Do you want to know what the campaign is about? It has nothing to do with fitness, haha! But I just loved it when I saw it! Jenna Elfman has a new TV show. Her imaginary friend promises lots of laughs! Tuesdays at 9:30/8:30c on ABC!

Please, like and retweet to celebrate the milestone!

Big hugs, my friends 😀

Guest post – The Easiest Ways To Stay Fit All Year Round

Hello, dears!

Today, I´m pleased to introduce you a new blog, LearnFit.org, and one of the bloggers behind it, Paige. She is a yoga enthusiast and avid cyclist. Loves strength training and weight lifting. And she is going to give you a few tips on how to stay fit all year round.

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These days, many people lead busy lives that leave little room for much besides work and sleep, but it’s important to ensure we eat right and get in daily exercise. So how do we balance those things and stay healthy? It’s not hard if you know where to begin, and with a little planning and some creativity, you can find a great work/life balance that is sustainable all through the year.

One of the first things to do is to get organized. Create a schedule that allows you a little extra time for workouts and meal planning, then stick to it. After that,  it’s a matter of following your schedule and finding ways to make do when the weather throws a wrench in your plan.

Here are a few ways you can get started.

Swim

Swimming is wonderful exercise that gets your entire body involved, but for those of us who aren’t lucky enough to live in California, it gets tricky finding ways to get in the pool once winter rolls around. Check out your local YMCA or city public pool to find out their indoor pool hours and ask about a membership; once we have to pay for something, our resolve to stick to it increases.

Create a home gym

You don’t have to spend money every month to belong to a big fancy gym; there are several easy ways you can create a perfect workout station in your own home, which will come in handy on the nights when you’ve just gotten home from work and can’t handle the thought of going back out into the world. You don’t have to fill it with expensive equipment, although a treadmill is always a great investment. You can also use simple hand weights, a yoga ball, resistance straps secured to a doorframe, and sand bags for resistance training.

Stay in bed

Yes, you can exercise from the comfort of your own bed; it just takes a little creativity. Try lying on your back, putting a good-sized pillow between your feet, and tossing it up to your outstretched hands. Grab it with your feet and bring it back down to the bed, then repeat. Or do stretches that are great for your back, such as lying flat on your back and lifting your pelvis toward the ceiling repeatedly. You can also bring one knee up to your stomach and move it across so that it touches the bed.

Eat right

This sounds like a no-brainer, but many people assume if they are exercising daily they can eat whatever they want. While it’s true that counting calories shouldn’t mean as much when you’re working out every day, it is still important to make sure you’re getting enough protein and vitamins. Dark, leafy greens, nuts, fish, fresh fruit, and berries are all awesome energy boosters that will give your body the fuel it needs and keep you feeling good.

Get enough rest

If you lead a very busy life, you know the importance of getting enough sleep, but you may not be getting quality sleep. Set a bedtime and stick to it, and turn off your phone, laptop, and television at least an hour before you lie down for the night as they can all interfere with your sleep cycle.

Free Fitness Advice

Hello, dears!

New Year, New Service 🙂

Also, because I´m going to reach 1500 WP followers soon and I want to celebrate and appreciate your unconditional love and support. So, I´ve decided to give free fitness advice instead of a cheesy post.

If you are already struggling with your Resolutions, you want a professional judgment, a fresh look or/and a sincere opinion, I would love to hear from you.  Click on the image below to fill the test, and I´ll be back to you as soon as possible.

free-fitness-advice

Teach a man

“Give a man a fish and feed him for a day. Teach a man to fish and feed him for a lifetime. Teach a man to cycle and he will realize fishing is stupid and boring” Desmond Tutu