by David | Apr 15, 2021 | Fitness, Health
Having a balanced diet and staying healthy is not that difficult if you are keen to stay healthy. Nutrients that you need for a balanced diet are Carbohydrates, Protein, Fat, Fiber, Vitamins, Minerals, and Water in specific quantities. If you are not sure about them, it is best to ask your personal trainer for a personalized diet plan and follow the same. Considering the health benefits of eating a balanced diet, you must adhere to it. The rules are straightforward, and one can effortlessly follow them. Let’s check them out.
Cut Down Processed Food – Processed food items are not good for health. Mother Nature has given us enough food, and consuming fresh food not only provides nutrition but also does not have any side effects. Fresh foods are free from preservatives and chemicals and are a must for a balanced diet without causing any health hazards.
Cut Down The Quantity – Cutting down the portion does not mean being on a complete diet. Eat that much which you can burn out and stay fit. Do not overeat even when you are eating balanced food thinking it will not harm you.
Control the Craving – Eating a balanced diet does not mean that you cannot eat junk food occasionally. Just be careful to eat them in moderation. However, it is best to control the craving for junk food. Keep cheat days to a minimum.
Cook Your Meals – Cooking your meals is a great idea if you want to stick to a balanced diet. You can follow your Personal Trainer in Surrey instructions and avoid using extra sugar, spices, and sauces and cook healthy food.
Learn New Recipes – Eating balanced food does not mean that you eat only boiled vegetables or food free from oils. There are many lip-smacking low-cal recipes using healthy ingredients. Learn the recipes and cook exciting meals.
Look At The Ingredients – Read the contents of any food packet that you buy. Choose the ones with healthy ingredients. Also, see if there are any harmful chemicals or preservatives. Buy them after reading the contents and weighing all the pros and cons.
Concentrate On Eating – Concentrate on what you eat and do not get diverted to other things while eating. Eat slowly, enjoying your palate. Stay relaxed while eating so that you can make the most out of the food you are eating.
It is not tough to follow the tips to eat a healthy balanced diet. Eating a balanced diet and staying healthy should be the primary focus of all for healthy living.
#healthylifestyle #food #healthy #healthyliving #fitnessmotivation #fitness #workout
by David | Apr 9, 2021 | Fitness, Health
Festivities often leave us splurging with some extra pounds. While it feels overwhelming to indulge in chocolate eggs savory and enjoy good food, its aftermath can leave your fitness plan in a fix. SO, we have curated this mini-guide of a few simple measures that will bring back your fitness on track.
Simple tips to get rid of those extra pounds
1. Get your exercise shoes on- Well, the easiest way to keep a check on your weight is by adding some simple exercises to your daily routine. Sweating yourself out not only helps in maintaining the body temperature but is also helpful in removing toxins from your body. So, if you don’t wish to have those extra pounds dumping around your waistline, then it’s important to sweat yourself out.
2. Make the best use of nature– While you can certainly hop into a high-end gym, there is nothing better than working out in the natural environment. Being close to nature keeps you refreshed, and you also get natural resources like Vitamin D, oxygen and fresh air. You can also hire a personal trainer in Surrey for these. They can come to your desired location and at your chosen time.
3. Begin small– One of the key pieces of advice that we would like to share with you is that you don’t need to jump the gun; rather, you must start small. Begin with warm-ups and the smaller set of exercises, and then gradually increase the pace. This way, you will put less stress on your body.
4. Don’t skip your meals– Well, many a time, in a hurry to shed some extra pounds, we tend to skip our meals. This is not a healthy sign, and it’s not good for your body. You need a set amount of calories to make your body function seamlessly. Hence, you must choose to eat healthy, divide your meals so that you are never lagging on those necessary calories. Skipping meals can increase your weight so don’t do this.
You can also adopt different techniques to achieve fitness like you can opt for aerial yoga, power yoga, or a group fitness program guided by a personal trainer. The end objective is to keep your body healthy and shed out all those extra calories that you have gained over the long Easter weekend. Remember a healthy body means a happier life.
#easter #happyeaster #personaltrainer #happy #goals #exercise #muscle
by David | Mar 31, 2021 | Fitness, Health
There is no debating on the health benefits of regular exercise as it can keep you in good shape, improves mood, and prevent illnesses, such as heart diseases and diabetes.
Health experts recommend at least three hours of exercise of moderate intensity every week. As compared to indoor exercising, outdoor workouts are considered more beneficial, refreshing, and engaging.
Do you know that you can enhance the health benefits if you train outside in summers? Yes, it’s a fact and this is why personal trainers these days suggest exercising outdoors in summers. You can exercise on your terrace or in the garden or it could be as simple as taking a walk outside your house or jog to the nearest superstore. Whichever way you want to exercise outside, numerous benefits come along.
• As the outdoor air is fresher, it is better for your health and fitness. Sometimes, the indoor air quality is a lot more polluted than outdoor air. Thus, it is an added benefit when you exercise outside regularly.
• When you train outside in summers, your metabolic rate also increases, and results can be seen faster.
• As you do workout outdoors, you will feel mentally and physically more active and fresher and keep depression and anxiety away. This is because it helps in releasing feel-good hormones.
• When you train in hot and humid environment, it will improve your heart health by putting stress on your cardiovascular system.
• Many people also find outdoor exercise a lot more enjoyable and fun. You can even consider going for a walk with your friend instead of meeting over a coffee.
• As you train outside, you not only exercise in the fresh air but also get plenty of that much-needed vitamin D through sunlight. When your skin is exposed to sunlight, vitamin D synthesis encourages optimal health by fighting diseases.
• Moreover, when you exercise outdoors, you are likely to meet local friends and other people living in the community. This is a great way to socialize with them and even get them involved in the exercise session.
• Activities like hiking or trekking boost the mood immensely. As the mind and body encounter a constantly changing environment, it stays motivated and engaged.
Nature and outdoor belongs to all of us, and one can plan an outdoor workout just about anywhere; it can be near their pool, in their backyard, or in the community park. You get a lot of variety, fun and enjoyment, and much-needed sunshine during an outdoor exercise. Look for a structured exercise program for outdoor training under the guidance of a Personal Trainer in Surrey to enjoy optimal health benefits.
#personaltraining #fitness #personaltrainer #workout #gym
by David | Mar 22, 2021 | Fitness, Health
Weight management is important. It not only keeps you fit but also ensures a healthy life in a long-run. So, if you want to keep your body disease-free, you must take care of your diet. If you suffer from obesity, then you can burn your excess calories by doing workouts regularly.
You can visit a gym or fitness club or hire a personal trainer to do your workouts at home. But, without maintaining a diet plan, you cannot reduce your weight. So you need to follow some nutritional tips to reduce your weight.
Here, you can find some tips for the same:
Don’t miss breakfast– Do not skip breakfast because it will not help you reduce your weight. If you skip breakfast, you will feel hungry throughout the day, and you will eat more. It will increase your weight. Make sure you must eat a healthy breakfast, and you can talk to your trainer to get your diet plan.
Eat regular meals- Eating meals regularly during the day can burn your fat because you can easily digest your meals by doing some regular workouts. You must add some fruits and vegetables to your diet plan because fruits and vegetables have enough minerals, vitamins and fiber.
Exercise regularly- You need to do some workouts regularly to reduce your weight because maintaining a diet plan can help you reduce calorie intake. Still, you need to burn your excess fat by regular workouts. Apart from that, you must drink plenty of water. If you feel hungry, you can take a glass of water and cut down your extra calories.
Add fibrous food- If you want to reduce your weight, you must add some ingredients in your meals high in fiber because they can keep you feeling full and not feel hungry. In this case, you can eat vegetables, oats, brown rice, beans, pasta, peas, wholegrain breads and lentils. Make sure you should not use butter, too much oil and cream to make your pasta and other dishes.
Eat smaller meals– You can try some tricks to reduce your weight. You can use some small plates to eat your meals. You can measure your meals by using such small plates and bowls. You should eat slowly and do not eat when you feel full.
Avoid junk food- Try to avoid junk food and you should not eat chocolate, sweet drinks and other readymade beverages available in the market. You can try some healthy snacks, like unsalted cakes, oatcakes and unsalted popcorn. Apart from that, you must quit smoking and stop taking alcohol.
These are some of the tips that you need to follow from personal trainer to become fit and healthy.
#personaltrainer #weightloss #nutrition
by David | Mar 18, 2021 | Fitness, Health
Eating healthy food plays a key role in maintaining good health. The right balance of food, having all the necessary vitamins and proteins, helps in boosting the immune system.
Health benefits of a balanced diet
• A balanced diet strengthens your immune system and prevents weight gain
• You feel energetic and improves the way your body functions
• A balanced diet meets your nutritional needs and provides nutrients for any deficiency
• Prevents and treats certain diseases like diabetes, heart conditions, high or low blood pressure.
What makes a balanced diet?
Margaret Mead had rightly said, “It is easier to change a man’s religion than to change his diet.” In a recent study, 50% of the people (that were polled) in the country confessed that doing taxes is easier than selecting a diet. So here are some easy steps to help you start your journey towards healthy living.
• Maintain a healthy gut- Consume probiotic foods like apple cider vinegar, yogurt and soft cheese as these are gut-friendly. Healthy gut bacteria ensures proper digestion and extraction of nutrients from the food.
• Never skip a meal- The most important rule of a balanced diet is not skipping any meal. Skipping meals lowers your metabolism rate, which means you burn lesser calories. Breakfast is the vital meal of the day.
• Focus on nutritional value- Always focus on the nutritional content of the food rather than the calories. It’s the quality of the calories that impacts our health, not the quantity.
• Keep yourself hydrated- Drink lots of water. Keep a bottle of water near you while you are working or watching TV.
• Eat less than what you feel- Always eat on smaller plates as your brain thinks that you have eaten enough, and this way, you can control the portion size of your meal. A bigger plate and less portion make the mind thing that you haven’t eaten enough, and you serve yourself another portion.
• Munch on healthy snacks- Keep a supply of healthy snacks in your kitchen so that whenever you are hungry between meals, instead of munching on unhealthy chips, you will indulge in healthy options.
These are just some of the key ways to have a balanced diet that ensures a healthy body. Starting with eating well only makes it easier to stay in shape and maintain your overall health.
Start making these changes today and make 2021 your healthiest year.
Read more to have a view at the fitness and nutrition based services that our personal trainers in London provide.
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by David | Mar 3, 2021 | Fitness, Health
Does the pain in your lower back disrupt your much-need sleep at night? You might be wondering if you have had any injuries recently. However, most of the time, it is due to the weakened core muscles. The core muscle, which is the abdominal muscle and back muscle combined, needs to be strong. If it is at its prime, it prevents back pain and helps in easy movements.
Top exercises to strengthen the lower back and abdominals
There are numerous exercises that can help you gain strength in the core muscles. You must take this seriously as old age tends to weaken these crucial muscles. Take a look at these exercises detailed here.
Trunk curl
To do this exercise –
• Begin with lying on the ground with arms on the chest in a criss-cross way and knees bent (both).
• Now, use the abdomen’s upper muscles to elevate the trunk portion of your body from the ground slightly.
• You must hold this stance for at least 5 seconds.
• Now, lower down the trunk part slowly towards the ground.
Note: The exercise is specifically meant to lift the chest rather than the neck or head.
Knee-to-chest stretches
To conduct this exercise –
• Lie down on the ground and bend the knees but keep your feet firmly on the floor.
• Now, with both hands, pull the left knee towards the chest.
• Hold the position for at least 5 seconds, and make sure that your spine presses onto the floor.
• Then, relax the position and try the same with the right knee.
• Repeat the entire exercise 2-3 times. You can do this two times per day.
Back Extension
To conduct this exercise –
• Firstly, take a fitness ball, lie down, and ensure that your chest and hips hug the ball. Keep the face down, arms crossed, while you straighten the legs behind.
• Then, slowly elevate your chest from the ball and make sure that the shoulder blades are in the direction of the sky.
• Hold this position for a breath and then release.
Note: You can also open your arms in a flying stance to help you do the chest lift.
Conclusion
Exercises are vital if you want to get rid of the never-ending back pain. If you conduct these exercises daily, soon, you can develop a strong core. However, make sure that you set up realistic expectations when it comes to achieving fitness goals.
Visit here to get more details about personal trainer in London.
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