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stopping eating won't help you lose weight

Fitness lifestyle lose weigth

Let's be honest, how many times has this initiative crossed our minds. And it happens that it belongs to the huge myths that exist today. Many men and women, mainly men and women, assume that with prolonged fasting we will lose weight, but it is the opposite.

Cutting calories is not satisfaction. Not, at least, when you want to lose weight and keep it off in the long run. In this case, eating salads and light products is not really the right thing to do, it is not sustainable.at the beginning, this skill is effective. Cutting calories radically does, in fact, make the lack of numerous kilos. However, prolonging this circumstance can end up pushing us into the so-called metabolic tomb.

Metabolic tomb is defined as a drawback produced in the metabolism due to the abuse of diets that are not very good for our body in the long run. We have the possibility of falling into it if we do not make an accurate idealization of the diet and exercise that should accompany it.

The dreaded metabolic tomb. Yes, it sounds like a nightmare and for many athletes it is: they follow a hypocaloric diet and a rigorous training plan and, nevertheless, they do not lose body fat. Like in the movie The Amazing Shrinking Man, but in reverse, instead of shrinking all the time without managing to do anything about it, here it increases.

"Sometimes, the drawback is that many people overestimate the proportion of calories they burn during physical education and underestimate the calories they ingest, so they don't really have a damaged metabolism as they think, but they are simply consuming more calories than they burn. We tend to assume that we ingest fewer calories, sometimes up to 40%", warns the professional.

But when stagnation occurs because of excessive daily calorie cuts, Espinar insists, the result is a slowing of the metabolism, leading to lower caloric expenditure. In this way, the body adjusts to the new circumstance, setting in motion a succession of defense mechanisms that prevent it from losing more fat. In fact, this is the cause of the popular 'rebound effect', because any excess calories will simply be stored as fat.

TIPS TO AVOID THE METABOLIC GRAVE

  • Make a food diary: if we are not sure whether we are eating enough or we are eating too little, it is an incredible help to understand the calories we take in all the time. This periodical will allow us to understand the proportions we take in. We will write them down, at least for a while, and in this way we will have a more or less complete control to achieve our purpose. Not only the meals that we organize, lunch, dinner... but also what we eat between meals.
  • Avoid very restrictive diets: they will only lead to the unwanted shock effect. Only you know your goals, that's why you have to meet them and lose weight little by little. Over time you will lose more fat and in a healthier way than with miracle diets.
  • Plan and make a varied training: training without an acceptable organization is not going to do much good, because if you want to achieve your goals you need an acceptable idealization as well as work and patience. If you do cardio it is important that you do a different exercise routine to avoid unwanted metabolic adaptations. Among other things, when going for a run try entering sets in this way as strength exercises for runners.
  • Train using weight: in addition to doing cardio to lose pounds you can choose to do weight training to build muscle, because muscle requires calorie consumption to stay "alive", which means an increase in our metabolism.

WHAT TO DO IF YOU ARE IN THE METABOLIC TOMB

If we enter into a state of metabolic tomb, we need to return our metabolism to normal, recompose the problem, "reset" our body. The best thing to do is to go to a nutritionist, to carry out this reset under the supervision of a professional. He or she will allow us to get out of the metabolic tomb with a specific nutrition: we will increase the caloric intake gradually increasing the consumption of carbohydrates and reducing fats.

In addition, we should ignore long runs and focus on strength work, as it is essential to increase muscle mass. Muscle is a metabolically active tissue that consumes calories mainly from fat. Therefore, the greater the muscle mass, the lower the proportion of fat in the body.

Fitness Nutrition Wellness
October9,2022
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You are trying to find lose some weight by performing some diets, you watched several videos and you are not succeeding, sure you have a thought that you need assistance and you want a personal trainer, you want to discuss with a nutrition professional to help you find a personalized and effective plan. But how do you find a one-on-one nutrition coach, should you Google "nutrition coach" and call the first person that shows up? Here are some of my tips for finding the most considerable nutrition coach for you.

The first thing to take into account is :

WHAT IS A NUTRITION COACH?

Nutrition coach

A person who assists others in achieving healthy nutrition habits in order to improve health and prevent pathologies. Provides nutrition counseling, assists in meal planning and creates academic programs on nutrition. In addition, he/she sometimes examines the effect of the environment on the quality and safety of foodstuffs and how this is detrimental to health. He is also called a nutrition consultant.

In other words, the nutrition coach is an individual who assists you with your eating habits. According to the experience of each one, he or she will provide you with general guidelines or will carry out a more or less complete study of your case to offer you more specific guidelines.

In addition, there are some in this field that deal with the sale of supplementation and/or meal replacement products, so in many opportunities you will find that you leave their office with several jars and sachets of preparations.

Nutrition coaching is commonly used for weight loss diets and/or for athletes who want to perform better through nutrition.

BENEFITS OF HIRING A NUTRITION COACH

Apart from the couple of benefits we mentioned in the previous paragraph, the assistance of a nutrition consultant has more virtues. Let's take a look at the most indispensable ones.

  • Learning to know yourself

Not all bodies are the same, even if they manage to look the same. Among other things, many people lose weight quickly with a small change of habits. Others, on the other hand, need to wait a while to see results.

With the support of a nutrition consultant we will be able to understand how our body works. In this way, we will understand which foods and practices help our body to be in good health.

  • Support

Thanks to the permanence of the insights we will gain, our change may be delayed a bit. A nutrition consultant is not a magician. The diets he will prepare will always be focused on real change, without shock effects, but also without miracles.

Therefore, in addition to guiding us in our nutrition, the advisor also becomes a source of support. Thus, when we have moments of weakness or concerns about nutrition, this professional will allow us to make progress.

  • Improved health status

Over time we will perceive a change in our state of health. Not only will we feel more vital and energetic. But when our body gets used to receive the necessary nutrients for its good performance, our psychological health will also increase. Undoubtedly we will have more self-esteem, more self-knowledge and, of course, more reason.

Having mentioned the above, the best way to find a nutrition coach near you is to go to the medical centers or using Google, a very good alternative is to hire a nutrition consultant online, if you are interested I will be happy to be your personal advisor and accompany you in your development.

Nutrition
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If we look at what surrounds us in any training room, in an instant we will talk about that more and more people are appealing to the services of a personal trainer. In this day and age it tends to be a very recurrent custom that is available to everyone. But not all trainers are the right ones for us.

Personal trainers are popular. A few years ago it was something that only the wealthy crowd could afford, but at this point in time that has changed quite a bit. Personal trainers are more accessible than ever.

As personal trainers we meet people every day who come to us looking for a reason. A personal trainer is not just an individual who plans your sessions, counts repetitions or sets goals. They are looking for an individual they can trust to help them achieve a better version of themselves, to help them find encouragement, to help them find that excuses are no longer an alternative, to suggest diversity and dynamism in their workouts, to find that they can be more effective every day.

In this article we want to show you some points to take into account when choosing a personal trainer, but first you need to understand what you need to know:

WHAT IS A PERSONAL TRAINER FOR?

`, for that reason if you think about hiring him it is primordial that you possess a precise purpose in head.

If you end up doing sports with a personal trainer and you don't take it seriously or you are not very clear about what you want it for, you may end up wasting your time and money. But if you are responsible you can benefit from many things:

  • Optimize time: you don't need to spend hours and hours in a gym, a trainer will tell you everything you can do in a short time to achieve the best results, the work will be more profound, without weight loss and then you will have more time for other things.
  • Be consistent: it is within the job of a personal trainer to monitor and encourage the trainer to continue to be consistent. In addition, paying some money per month can mentally force you to exercise.
  • Motivate: goes hand in hand with the previous point. A personal trainer must motivate the trainer, it belongs to the fundamentals for which a trainer is called upon and so they have many utilities for that.
  • Have good technique: many people join the gym, start exercising without having much initiative or with the occasional warnings of a monitor. This causes many people to carry out some movements wrong and this generates health problems. This is something that does not happen with a personal trainer, because he is always attentive to all the movements you make.

But what it is most useful for is to make a strong commitment to health. Many people wonder how much does a personal trainer cost? It should not always be expensive, but it is an investment that you will have to make if you want to take your health seriously.

"A good personal trainer has to be up to date

Fitness is a continually evolving science, so in addition to an official qualification, an excellent personal trainer will demonstrate that he or she is continually educated, has taken specialized tutorials and attended expert seminars and conventions. If your trainer doesn't talk to you about HIIT, calisthenics, serviceable training or VO2, maybe he or she was a little outdated and didn't catch up with what was discovered in the last 10 years."

 

WHAT A PERSONAL TRAINER SHOULD BE LIKE

 

personal trainer

  • Passionate: Loving your work is the only way to communicate your love for the sport.
  • Communicative: Justify why we do one thing and not another. That the person understands the consideration of each repetition to find objectives.
  • Role model: There is no point in offering standards and making demands if you do not lead by example.
  • Organized: It is a requirement an acceptable idealization to find objectives. Structure the sessions and be able to adjust to the moments.
  • Realistic: Understanding your constraints (physical and emotional) is as important as understanding your abilities.

With this in mind, look for a trainer that you trust completely to put you in their hands. We seek to improve our physical shape, in most situations, but we must not forget that sport must be prescribed by experts to avoid harm to our health.

"A good personal trainer sets realistic goals.

You don't run marathons in 4 weeks, not in a year if you are overweight. Nor if it turns out that you can only train two days a week. You don't lose 10 kilos in a month. Don't let them tell you lies: everything that looks magical is not so, it's simply a lie."

HOW TO CHOOSE A PERSONAL TRAINER?

Being something that has always seemed to be for famous people, at this time that is usable for many people there are those who do not know where to look for a personal trainer. But it's a lot simpler than it looks.

We offer you some tips to find and choose an optimal trainer, but keep in mind that this is a development that should take some time, do not rush and be patient.

  • Experience: labor intrusion is something to be cautious about. And experience is something that offers you the guarantee that you are employing a serious professional. There are people who are good at training and think they can train, it is not quite this way, be cautious.
  • Training: this is the other pillar that should always be considered when hiring a trainer. The custom is considerable but often the theory outweighs the theory. Training must be kept in mind because it is a habit that has to do with health and that is not to be trifled with.
  • Objectives: it is important to be clear about the objectives you have before contacting and in relation to the contact you make, express where you want to get to with him. Not all coaches are used to everything, so this is an important part of the selection process.
  • Resources: there are trainers of all kinds, there are some who practice in a gym, others who practice at home and also those who have their own space to provide their services there. They have the possibility of having pre-established materials or projects, explore numerous configurations.

But apart from all of the above, which is essential, you have to let yourself be guided by the experiences he/she gives you. Think that in the end, you are going to spend a long time together and that you are entrusting him/her with an important part of your health.

Nutrition
by

Is it worth it to be an optimal doctor? Is it worth it to be an optimal dentist? Is it worth it to be an optimal carpenter? Is it worth it to be an optimal mechanic? Like any professional who provides a service, of course it is! Whenever you want to find results (in a healthy way) it is important to rely on a professional.

The first thing you have to take into account to understand if you deserve a Personal Trainer is:

WHAT IS A PERSONAL TRAINER

A Personal Trainer is a fitness professional, trained in physical education, who prescribes exercises, encourages and sets missions on an individualized basis, knowing the physical aptitudes and objectives of all his users.

Personal training was ranked as one of the top 10 physical education services for this century in the American Council on Exercise's (ACE) published estimates.

The triumph of personal training is due, first of all, to the benefits and pleasure obtained by the best experience for each client and, secondly, to the fact that this system helps to improve the management of the centers and their cost-effective results in a remarkable way.

WHAT BENEFIT DOES A PERSONAL TRAINER CONTRIBUTE?

  • The Personal Trainer can create those exercises that are right for your client based on their goals, physical condition, etc. The initiative is to adjust all physical education.
  • The trainer will prevent injury compromise in the exercises. The trainer must understand the technique and precise positioning for each exercise.
  • Effective achievement of results because if the trainer must intensify the session he will do it without complexes. Individually, it is more difficult to offer the highest.
  • Greater personal reason, due to the unique treatment with the client.
  • Better exercise absorption and rehabilitation control.
  • Avoid queues in the weight rooms to do an exercise on the machines. With a Personal Trainer you will make better use of your time.
  • The monotony and boredom of certain level practices is prevented. With the trainer, the exercises will be diverse and entertaining so there will be more reason and imagination.
  • Help in personal improvement and specialty. The trainer will be there on D-day, at H-time at the right place ..... It's hard to get away and he/she tends to be more fit than you!
  • Time savings. For those who are on a tight schedule, the Personal Trainer is ideal to make the class fully profitable.

OBJECTIVE OF PERSONAL TRAINING

The personal training is designed to make available to the client all the technology, elements and time that a trained professional can provide, with the intention of achieving the best results in the shortest time, and in the best and safest way. This system seeks the maximum efficiency in the processes, the maximum effectiveness in the results and the minimum dangers regarding safety.

If the physical advice is designed and followed in the right way, it will result in an optimization of the person's physical condition, thus improving his or her cardiac and respiratory fitness and general state of health.

WHAT IS AN ONLINE PERSONAL TRAINER?

The career of a personal trainer can be approached in many different ways. With the necessary knowledge to exercise this profession you will have the possibility to work either in a professional gym, in your own premises or at the home of your users, or telematically by means of a PC.

When the latter case is provided is when we talk to an online personal trainer. This uses videoconferencing apps such as Skype, Zoom, Google Meet, FaceTime and an easy webcam to do precisely the same training sessions that you would have in a specialized place.

"Keep the body healthy we must. Otherwise, we will not have the possibility to protect our strong and clear head." Buddha, ascetic and sage of the 6th century BC.

Through the practice of exercising at home that several of us adhered to during the quarantine following the first wave of today's

pandemic; the crowd at the moment finds it not uncommon to do this kind of occupations at home, from a mat on their living room floor.

The habits of a substantial section of people have changed greatly in the last two years and our relationship with digital media is much more normalized than before in all scenarios.

Therefore, this is the special possibility to adapt your professional activity to the galloping digitalization where we are, if you are already working in this sector; or to start from the beginning in this interesting and rewarding world.

WHY HIRE AN ONLINE PERSONAL TRAINER?

personal trainer

Exactly, one of the recurrent failures when we want to change our habits is to do it alone. The assistance of a professional is one of the keys to success. For numerous reasons. And if, in addition, you add the online ingredient, it will be more practical and you will have your Personal Trainer closer at hand.

Exactly, one of the recurrent failures when we want to change our habits is to do it alone. The assistance of a professional is one of the keys to success. For numerous reasons. And if, in addition, you add the online ingredient, it will be more practical and you will have your Personal Trainer closer at hand.

Is it worth it to be an optimal doctor? Is it worth it to be an optimal dentist? Is it worth it to be an optimal carpenter? Is it worth it to be an optimal mechanic? Like any professional who provides a service, of course it is! Whenever you want to find results (in a healthy way) it is important to rely on a professional.

The first thing you have to take into account to understand if you deserve a Personal Trainer is:

WHAT IS A PERSONAL TRAINER

A Personal Trainer is a fitness professional, trained in physical education, who prescribes exercises, encourages and sets missions on an individualized basis, knowing the physical aptitudes and objectives of all his users.

Personal training was ranked as one of the top 10 physical education services for this century in the American Council on Exercise's (ACE) published estimates.

The triumph of personal training is due, first of all, to the benefits and pleasure obtained by the best experience for each client and, secondly, to the fact that this system helps to improve the management of the centers and their cost-effective results in a remarkable way.

WHAT BENEFIT DOES A PERSONAL TRAINER CONTRIBUTE?

  • The Personal Trainer can create those exercises that are right for your client based on their goals, physical condition, etc. The initiative is to adjust all physical education.
  • The trainer will prevent injury compromise in the exercises. The trainer must understand the technique and precise positioning for each exercise.
  • Effective achievement of results because if the trainer must intensify the session he will do it without complexes. Individually, it is more difficult to offer the highest.
  • Greater personal reason, due to the unique treatment with the client.
  • Better exercise absorption and rehabilitation control.
  • Avoid queues in the weight rooms to do an exercise on the machines. With a Personal Trainer you will make better use of your time.
  • The monotony and boredom of certain level practices is prevented. With the trainer, the exercises will be diverse and entertaining so there will be more reason and imagination.
  • Help in personal improvement and specialty. The trainer will be there on D-day, at H-time at the right place ..... It's hard to get away and he/she tends to be more fit than you!
  • Time savings. For those who are on a tight schedule, the Personal Trainer is ideal to make the class fully profitable.

OBJECTIVE OF PERSONAL TRAINING

The personal training is designed to make available to the client all the technology, elements and time that a trained professional can provide, with the intention of achieving the best results in the shortest time, and in the best and safest way. This system seeks the maximum efficiency in the processes, the maximum effectiveness in the results and the minimum dangers regarding safety.

If the physical advice is designed and followed in the right way, it will result in an optimization of the person's physical condition, thus improving his or her cardiac and respiratory fitness and general state of health.

WHAT IS AN ONLINE PERSONAL TRAINER?

The career of a personal trainer can be approached in many different ways. With the necessary knowledge to exercise this profession you will have the possibility to work either in a professional gym, in your own premises or at the home of your users, or telematically by means of a PC.

When the latter case is provided is when we talk to an online personal trainer. This uses videoconferencing apps such as Skype, Zoom, Google Meet, FaceTime and an easy webcam to do precisely the same training sessions that you would have in a specialized place.

"Keep the body healthy we must. Otherwise, we will not have the possibility to protect our strong and clear head." Buddha, ascetic and sage of the 6th century BC.

Through the practice of exercising at home that several of us adhered to during the quarantine following the first wave of today's

pandemic; the crowd at the moment finds it not uncommon to do this kind of occupations at home, from a mat on their living room floor.

The habits of a substantial section of people have changed greatly in the last two years and our relationship with digital media is much more normalized than before in all scenarios.

Therefore, this is the special possibility to adapt your professional activity to the galloping digitalization where we are, if you are already working in this sector; or to start from the beginning in this interesting and rewarding world.

WHY HIRE AN ONLINE PERSONAL TRAINER?

personal trainer

Exactly, one of the recurrent failures when we want to change our habits is to do it alone. The assistance of a professional is one of the keys to success. For numerous reasons. And if, in addition, you add the online ingredient, it will be more practical and you will have your Personal Trainer closer at hand.

Exactly, one of the recurrent failures when we want to change our habits is to do it alone. The assistance of a professional is one of the keys to success. For numerous reasons. And if, in addition, you add the online ingredient, it will be more practical and you will have your Personal Trainer closer at hand.

 

Find me on instagram as @audreywaterwoman

Nutrition
by

Want to understand how to become a Nutrition coach? Look no further! Now, we show you the exact steps you need to follow to get this novel and mind-blowing career path underway.

To understand what qualifications you need to be a personal trainer you need to understand these highlights

So, let's get down to business!

WHAT IS A NUTRITIONIST

become a nutricion coach

A person who is trained to assist, teach other people of some age to lead a healthy life by achieving superior results from an acceptable balanced diet, thus preventing health anomalies such as childhood obesity or morbid obesity, a nutritionist is also recognized as a dietician or nutritionist and is a professional prepared and trained in the study of the human body and its performance.

The nutritionist searches efficiently the most correct form for each individual, giving them a personalized regimen for the improvement of the corporal comfort and thus educates them according to their physical condition to do better maximizing their required and elementary health, the nutritionist looks at health as a science, for that reason he is in recurrent studies and investigative advances that later he puts in custom with his patients, with norms of how to feel well, to avoid anomalies of the health, how to prevent them with a different approach, that is how the food attached with their different compositions assist the organism to work better.

WHAT SHOULD I DO TO BECOME A NUTRITION COACH ?

The primary role of a nutritionist is: monitor weight, whether it has to be lowered or raised in a healthy way, progressing nutritional habits, are experts in pregnant women controlling them monthly, controlling the development of the newborn child through good nutrition, since many women show weakness of nutrients throughout pregnancy, in case of diabetes, constipation or young people of bad eating that have the possibility of reaching infantile malnutrition, they treat adult people or in old age that manage to suffer from hypertension, to the sportsmen if they enter a training to be prepared for a rivalry.

The assessment of the state of health of a tolerant, causes to optimize the training of the same, especially if you have other ailments or medical conditions that as such have to be treated by one or more doctors, such as the situation of diabetes, cancer, liver, renal or psychological health abnormalities to effectively avoid the loss or deficiency of vitamins and minerals.

WHAT ARE THE BRANCHES OF NUTRITION?

Professionals in the field of Nutrition have the opportunity to remain at the forefront of knowledge with one of these 5 branches in which they have the opportunity to specialize.

  • Bromatology

Bromatology is known as the science that studies foodstuffs in different areas such as production, storage, chemical structure, handling, nutritional and caloric value.

  • Dietetics

Dietetics is the specialty that studies the dietary regimes in health or pathology, in functionality to the conditions of the person to sustain an optimal state of health or to counteract a pathology.

  • Clinical nutrition

It is the specialty that deals with the prevention, diagnosis and treatment of nutritional and metabolic changes related to acute or chronic health anomalies and conditions caused by an excess or lack of energy.

  • Food technology

It is the science whose function is to improve the quality of food products, taking into account their physical, chemical and biological properties.

  • Sports nutrition

Sports nutrition is a focused branch of human nutrition applied to people who practice intense sports or are athletes at a professional level. So they need to adapt to a diet that gives them the necessary nutrients to perform throughout each workout.

 

You can find me on instagram as @audreywaterwoman!

Nutrition
October5,2022
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Surely you've heard the saying "A healthy head in a healthy body. Beyond being a saying, this quote holds within it the key to health.  It is well known that nutrition is paramount to the body's comfort. Eating a balanced diet not only assists in sustaining the right energy settings; it also combats negative mental states, such as stress.

 

Before we go into this matter we must begin by understanding :

what stress is.

Stress is a feeling of physical or emotional tension. It can come from some circumstance or thought that leads one to feel failed, angry or nervous; On a psychological level we understand it as the response that gives an individual to face a very demanding circumstance, which exceeds their personal elements.

We are talking about a natural announcement that serves our body to become alert in front of a risky circumstance. It is a response of great impulse, but if any occasion arises or if we do not have the possibility to monitor it, it can represent a disadvantage.

When we have periods of stress and anxiety, we are very emotionally drained.

The signs have the possibility of being different and of various types; but undoubtedly, one of them is our relationship with food, which in parallel can bring changes in our physical health; A state of uncontrolled stress helps the adoption of bad eating habits.

If you are one of those people who are mortified all the time, feel like you can't keep up with all the busyness of everyday life and sometimes you need a break, you might want to start by looking into the way you eat.

To guide you, in this text we will talk about the relationship between nutrition and stress, as well as the consequences for the body of consuming certain types of food.

What is the importance of nutrition?

Fitness program eating healthy nutrition

Nutrition goes beyond consuming "healthy" food at all times. It is more related to bringing together different properties or functionalities at the moment of eating. The consideration of a balanced diet lies in a correct selection and consumption in ideal proportions.

Nutrition is the criterion that refers to the development by means of which the organism assimilates nutrients from foodstuffs through a sequence of spontaneous phenomena, such as digestion, the absorption of nutrients into the blood through the digestive tract and the absorption of these nutrients by the cells of the organism.

And that is why, by means of these phenomena carried out by nutrition, the energy required to be able to perform the rest of the vital functions, as well as to carry out the daily occupations, is taken. [...] of Importance.

How is stress related to nutrition?

We must understand that organisms are systems that everything that composes them is related to something. Among other things, emotions are directly related to the quality of habits, and nutrition is no distinction.

When there is stress, hormones that drive anxiety are developed. This affects our way of consuming food, creating an abuse or, on the contrary, a significant reduction of food intake.  The difficult thing about this circumstance is the consequences it can bring, such as overweight, obesity, diabetes or malnutrition.  Therefore, we must understand and be aware of our eating habits, become aware of the consumption patterns we have and think about any change, no matter how insignificant it may seem.

 Stress can cause two food-related responses:

  • It increases our food intake:

Not only can it lead us to eat more, but it can lead us to eat compulsively, even without the sensation of hunger. Stress can ignore the feeling of satiety, so we eat much more than our body requires. In addition, foods eaten in times of stress tend to be hypercaloric, with high contents of refined sugar, salt and saturated fats, which represents a compromise for physical health.

  • Decreases our food intake:

Stress is with the capacity to lower the appetite considerably, sometimes even without this being conscious, since our head is occupied in the occasions that cause us stress or anxiety. In addition, it usually happens that we have the possibility of feeling hungry, but assuming to consume some food can cause nausea or stomach pains.

A reduction in the quantity and quality of the food we eat can result in nutritional deficiencies that have the potential to negatively impact our health.

How can it be avoided?

The best way to avoid these signs is to consult an expert. It is requisite to attend with a professional who has the precise understandings to treat each tolerant in a special way.  There are some food groups that are favorable for reducing stress scenarios, as well as others that need to be limited.

And it happens that the brain works under chemical processes that are driven by emotions, food, habits and thoughts.  First you have to detect the cause of stress and the ways of proceeding it causes, the feelings produced and how they are reflected in everyday habits. When you live under stress all the time, you overstimulate your nervous system.

 

If you want a personal trainer with personalized diets and exercises for the gym Get started with me as your coach

you can find me on instagram as @audreywaterwoman

Nutrition
by

Seeing a nutrition coach is a wise alternative. Before determining whether you need a nutrition coach (or nutritionist, as it is called elsewhere), the first thing is to clarify what kind of professional we are talking about. According to the European Federation of the Associations of Dietitians (EFAD), a nutritionist is a person who is qualified and legally recognized to be able to advise on good nutrition, both for groups of people or individuals in good health, as well as those who need a therapeutic regimen. In the USA, it is defined in a very similar way. According to the Dictionary of Occupational Titles, a nutritionist and dietitian is a specialist who uses food and nutrition to promote health and treat disease. He or she also advises patients on what to eat to lead a healthy, wholesome life and achieve their health goals.

 

If you are one of those who follow many miracle diets and you see, again and again, that they do not work for you, you should know that it is completely normal and that you should not give up. Each person is a different planet, and diets must be individually tailored. The professionals who can assist you are exactly the nutrition coaches; they are not only specialized and qualified professionals with the right knowledge, but they also have the tools to help you achieve your goals. They can assist you with food, but also with exercises and routines every day in order for you to lead the healthiest life possible.

 

A good nutrition coach will always and in all circumstances help you to obtain and improve your eating habits and will take into account your individual requirements, especially in situations such as pregnancy, breastfeeding, sport, old age, childhood, adolescence, or in cases of diseases with unique requirements, always and in all circumstances designing a plan adapted to achieve progress or maintain a good state of health, depending on the individual.

 

What are the basic functions of a nutrition coach?

 

nutrition coach

before you know the reasons why you should have a nutrition coach, it's good to know what their basic functions are.

 

The basic function of a nutrition coach is to advise on nutrition through different adapted plans, techniques and specialized guidelines for each person, as well as to follow them for as long as necessary until these individuals learn to eat well.

 

Another of the basic functions of a nutrition coach is to educate their patients about what is a good diet and all the positive things it will bring to a patient. The educational part is therefore essential to be a good nutrition professional.

Similarly, these professionals will also be responsible for assessing the health and dietary needs of each and every one of the patients, making nutritional diagnoses of what each patient requires, always and in all circumstances depending on their state of health.

 

They are also the professionals responsible for assessing the effects of diets and dietary patterns on patients and for promoting appropriate nutrition. Finally, they must also keep abreast of the latest research in their field related to the field of nutrition.

 

With all this in mind, here are some of the advantages of hiring a feeding trainer

 

Food and medical problems

 

a huge advantage of attending a food trainer is that if we suffer from any nosology that can condition our nutrition, as may be the case of diabetes, these professionals will assist us with the diet, so that our body gets each and every one of the nutrients despite the limitations that the disease can cause us. In cases of intolerances, digestible inconveniences or allergies, the same thing happens.

 

improve sports performance

 

The needs of an athlete are not exactly the same as those of a sedentary person. If you play sports frequently, it is quite possible that your body needs a higher amount of protein. The best athletic performance is achieved through good nutrition. Attending a nutrition coach who knows our needs, the activity we do, and the goals to achieve, is a guarantee of success.

 

Good advice when designing a diet for an athlete is essential to achieve good results and achieve the objectives. Whether they are endurance sports, strength sports or advice for proper sports supplementation.

 

Lose weight

 

Being overweight is a more serious drawback than you might think. Obesity is associated with low self-esteem, cardiovascular diseases, increased risk of cancer, diabetes, mobility problems, tiredness, breathing problems, etc.

 

A nutrition coach will help you lose weight the right way without risking an eating disorder or future medical problems.

 

If you want a personal trainer with personalized diets and exercises for the gym Get started with me as your coach

you can find me on instagram as @audreywaterwoman

Nutrition
July1,2022
by

Warmup and Stretch for Kitesurfers, wingfoil and surfers

warmup and stretch

As a professional kitesurfer, wing foil, and surfer, I've seen people getting injured too often. In fact, participation in sporting activities can lead to injury, if the body is not well prepared for the activity itself OR if there is a  repetitive strain of certain muscles or joints. Overuse injuries are very common as a result of Muscular imbalance.

Since muscles attach to your bones, the shortened muscles pull your joints slightly out of alignment. This puts stress on the joints and signals your nervous system

Kitesurfing, wing foiling, or surfing could cause muscles in your body to become shortened and weakened due to imbalances from overuse and lack of flexibility.

“Done correctly, warming up and cooling down after your session, may offer help in reducing your risk of injury, reducing muscle soreness, lessening your risk of injury, and improving your athletic performance.” Words from the Mayo Clinic in the United States.

Why warmup and Stretch for Kitesurfers, wing foil, and surfers are so important? 

Well, kitesurfing, wind foiling, and surfing require a lot of strength from the muscles and joints in our body.

A warmup in general gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. During a warm-up, your heart rate and breathing will increase.

Warm-up for Kitesurfers, wing foil, and surfers prepare the body to be ready for the activity itself. Your body is more flexible and has better blood flow after your warmup. Warm muscles offer better protection for tendons and joints and are less susceptible to getting injured than when the muscles are cold.

In this video below, I am demonstrating a 10-minute full-body warm-up.

Grab a mat, and follow in the warm-up before going for your kite, wing foil, or surf session.

In this video, we are preparing the body for 3-dimensional movement with full body dynamic movements using isolation to joint-specific movement, targeting the hips, shoulders, and core.

Just as important as it is to warm up before hitting the water, cooling down or stretching your muscles while they're still warm is also essential.

Benefit of stretch after kite surf, wing foil, or surf:

The benefit of a cool down or stretch after kite surf, wing foil, or surf, can help to reduce lactic acid buildup and reduce your chance of muscle cramps and stiffness. Stretching can improve flexibility and range of motion in a joint. Stretching may also help improve your performance in the water by allowing your joints to move through their full range of motion.

It is also helpful to include relaxation exercises in your cool down. This might include a few minutes of deep breathing

Many people disregard the cooldown, thinking it's a waste of time, or not important. In reality, the cool-down is just as important as the warm-up, and if you want to stay injury free, it’s vital.

In this video below, I am demonstrating a 10-15-minute full-body cool down or stretch.

During the cool-down, it's important that you are moving with your breath.

Inhale through the nose, right down to the navel, filling up to the top of the chest until you feel you're at capacity.

 

In this video, we are preparing the body for 3-dimensional movement with full body dynamic movements using isolation to joint-specific movement, targeting the hips, shoulders, and core.

Kiteboarding, wing foiling, and surfing are physically demanding watersports. Good nutrition with a balanced diet is vital to maintaining energy levels, remaining injury-free, and simply being healthy.

Good nutrition makes a difference in any sport.

If you need support with getting the right nutrients through a balanced and healthy diet, contact Audrey or

you can follow me on instagram: @audreywaterwoman

kiteboarding Nutrition Sport Workout
June28,2022
by

The ideal time to train.

the ideal time to train Did you know that there is an ideal time to get the most benefit from your training? Training usually yields excellent results if it is practiced regularly, of that we should have no doubts whatsoever. However, the ideal time to train will depend on certain factors that we will discuss in this text. Starting from certain aspects such as physical condition or the type of training you are looking to perform, examples of these are undoubtedly strength training or aerobic training that generally expose the body in a cardiovascular way in order to put it at a level of tension that helps weight loss. Now, when it comes to strength training, we are generally talking about a type of training that focuses primarily on converting fat or food into muscle and gaining strength in the process of lifting weights. Therefore, the ideal time to train should also be related to some aspects and parameters on which we will focus today in order to know our goal when training, whether it is to lose weight and define our muscles or simply to gain volume.

Training in the morning along with high hormone levels in your body.

When it comes to choosing the ideal time to train , try to take into account the morning, because in these hours of the day, when we get up we have a high level of cortisol in our body as well as testosterone. These hormones each separately generate different effects in the body, as it is known, testosterone helps the body to shape itself and to have more energy to be expelled at the time of training. While cortisol is the stress hormone, this is when the body mostly feels the most stressed and therefore may not fully stimulate weight loss, however, this is what aerobic exercise is for. Because they not only help you to tone your body, but they stimulate physical condition as well as weight loss and of course, as we have said before, they tone every part of your body. The ideal time to train, if you choose the mornings has to do a lot with exercises that stimulate weight loss as well as those aerobic exercises. With the purpose of helping you to have a better quality of life.

What happens when we train in the afternoon?

When we train in the afternoon, even though there are energy levels throughout the day. Undoubtedly the afternoon serves to eliminate those high levels of cortisol that we might drag in accordance with our daily life. By causing our cortisol levels to undoubtedly decrease, we can improve our need for better physical condition as well as the muscle building that comes with the training process.

Which one is better?

Now, if it comes to see or take into account what is the best time to train, each of these is usually an acceptable time. However, you also have to take into account the type of exercises to be performed in order to get better results. Therefore, if you want a healthier body, no matter the time, but to build muscle certainly exercise in the evenings can be highly recommended because of these high stress levels that can be easily reduced.

Will training alone help us achieve a healthy body?

No, if you want to achieve a healthy body, the reality is that training alone is not enough. We must also try to combine this training with a balanced diet that will make us more energetic and full of vitality. For this it is necessary to know what we are consuming in terms of food and try to make a change in our lives according to our eating style as well as lifestyle. For this purpose, low carbohydrate foods are recommended in order to help the body lose weight in case that is what you want, however, when it comes to strength training. Although it is also advisable to eat foods that help with weight loss, it is also necessary to add foods that stimulate muscle growth with high protein content. In this way, it is an incentive that these are usually the best when training. Therefore, to achieve a body that is in excellent condition, you must first start with a good diet, if possible consuming food 4 to 6 times a day in a period of 4 or 3 hours a day. This will not only encourage the body to eat better, but also recognize that the key to a healthy body as well as building muscle and an athletic body lies primarily in nutrition. Therefore, if we talk about a specific time to train and obtain better results, it will depend mainly on the specific objective in which the results can be obtained. In addition to this, it should be noted that this is coupled with a healthy diet that will not only boost the body to be more energetic, but also stimulate weight loss and muscle building easily. It is a fact that in the fitness world you could take into account certain data that are fundamental when it comes to losing weight, however. It is also necessary to contemplate all these aspects in a healthy way and not expose the body to an aggressive weight warp in which we can fall into an eating disorder as well as a disease of the body. If you liked this article in which we commonly talk about what is most beneficial for the body, you can help us to share it with those interested in the subject.
Workout
June22,2022
by

HIIT Training: Is it worth it? 

High-Intensity Interval Training (HIIT) is a repetition of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7.

Most HIIT workouts are shorter, about 10 to 30 minutes than a full cardio conditioning or strength training session.

 

If you want to tone up and forget about boring cardio, HIIT is for you. 

When it comes to burning calories, HIIT training is an interesting procedure that will help you lose those extra pounds, as well as help you improve your physical condition. So, if you want to know about this interesting workout.

HIIT training is a type of training that effectively pushes your body with techniques and activities that activate each muscle group to help you lose weight and help the process of "toning" your entire body.

Is HIIT training worth it?

When it comes to burning calories, no need for spending hours on the cardio machine, on the other hand, a short 15 or 30 minutes  HIIT training workout will be more efficient. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise

Types of HIIT training exercises.

HIIT training as we have been saying is a type of training that keeps you in constant movement, so each of the activities you perform through this training will push you to lose a lot of calories.

Being in constant physical activity HIIT training is perfect for all those who want to increase their fitness quickly, below, we will discuss some exercises that make for an effective HIIT training routine.

  • Burpees. Burpees are effective when it comes to doing some activation in all muscle groups, which means that you can easily be training all your muscles with Burpees, in this case, it is recommended to do a maximum amount of Burpees or half Burpees in a period of exactly 1 minute.
  • Static or dynamic lunges. This is another effective means by which to tone the leg area, in our HIIT routine it is important to give our legs plenty of strength and the Strides are more than enough to push your body to its best physical condition. 
  • Jumping Jack. Another type of exercise that is commonly one of the classics when doing any HIIT routine or wanting to lose weight quickly is a routine that exposes all muscle groups. 
  • Mountain Climbers. The mountain climber is a type of exercise that helps to tone the shoulders, legs, and abdomen, so it is very important and highly seen in any weight loss routine, this exercise will help you tone and build muscle where there was only flab or fat. 
  • Stationary jogging. This is an excellent exercise that serves to activate the lower muscular zones, in this case, stationary jogging pushes the body to a better activation, as well as warms up the body to the maximum before the real physical activity.
  • Frog Jumps. Frog jumps are a type of training that requires power that is especially useful for these HIIT routines in this case frog jumps help the lower body area can tone up and get an excellent image of the body that you want so much.

How much rest time and how to perform the exercise?

The duration of the HIIT workouts and rest between exercises will depend on your current fitness level. If you are just starting, We suggest starting with a 30-second training interval and 30 seconds of rest. Then repeat this about 8 to 10 times, again depending on your current fitness level. Also always make sure to warm up and cool down for about 5 mins each. The total time per workout will depend on how many sets of intervals you do.

When executing this routine, the fundamental thing is to keep the body in constant activity. So even when you rest, stay up, and walk around. This is important when it comes to fat loss, to stay at a constant intensity in order to burn calories.

Shouldn't you do HIIT workouts every day?

You shouldn't perform HIIT workouts every day. You are pounding hard on your joints and nervous system when you perform HIIT so you definitely need to give your body at least 48 hours to recover. Rest days are really important to prevent injury but also help muscles/nervous systems/joints to heal properly so you can perform your exercises correctly and you actually make more progress that way.

When we constantly perform a high level of sports and physical activities, it is essential to eat accordingly to the level of the effort. Nutrition is extremely important when practicing strength and cardio exercises of any style.

A balanced diet incorporating the right amount of proteins, carbohydrates, and fat is the key to losing weight, but also for athletic performance.

High protein foods such as chicken, red meat, fish, or eggs can be fundamental when practicing a HIIT routine in order to have a healthy body.

How long does it take to lose weight with a HIIT routine?

You can start seeing results in 6-8 weeks from HIIT training on a cardiovascular level, which means HIIT workouts will increase your VO2 max. HIIT training can help you lose fat, although shedding pounds off will depend on the ability to place yourself in a calorie deficit mode.

In addition there are other benefits of HIIT training, such as:

  • Improves mood.
  • Improves the body's circulation.
  • Increases lung capacity.
  • Stimulates and accelerates the body's metabolism.
  • Tone every muscle in your body.
  • Helps to lose abdominal fat easily.

As you can see there are benefits to be gained from consistently practicing a HIIT routine every day, and it is certainly worth it. Usually, when we talk about losing weight, it is important to take into consideration that it will not happen overnight.

So it must be with discipline and constancy, for this, you must constantly focus on the execution of the exercise, as well as a totally healthy diet with high levels of protein and low in carbohydrates.

In this way we hope to achieve weight loss and tone muscles in the process, the best part is that if we do that we are not only making our body start in a new healthy stage, but we will also learn to consume delicious and low carbohydrate foods.

We hope you find the HIIT routine useful to boost your physical activities, remember that only 30 to 40 two to three times a week is more than enough to burn calories and lose weight.

Looking to try a HIIT training workout, join Audrey's class below. Need help with a Workout appropriate to your own need, WhatsApp or email us!

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