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

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.

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!

 These exercises will help you develop endurance strength and improve lung capacity. Find the best exercises in the article, don't miss it!

 What is circuit training? 

Circuit Training

 The name of the circuit training is due to the fact that certain exercises were organized and performed in the form of stations in a circle.

 In all circuit training, you basically do a full human body workout in which you do various continuous exercises for the entire human body.

 In most forms of circuit training, you first train sets of giant muscles and then sets of smaller muscles. In other words, the reason is that by doing monumental muscle sets first, you can build more muscle mass. Therefore, it is more efficient to channel your energy into training monumental sets of muscles.

 Circuit training is mainly done in sets and under the supervision of a fitness instructor.

 In short, the beginning of circuit training is to arrange individual exercises in a certain order so that different muscles are trained continuously and in each of the situations one after another.

What are the Benefits of Circuit Training? 

High calorie consumption through circuit training. -

The high intensity and use of whole body functional exercises means that, on the one hand, a high number of muscles are active and, on the other hand, the cardiovascular and metabolic systems are challenged at a high level of intensity. 

Consequently, many metabolic processes and hormone production are set in motion. In addition to this, there is exercise-induced high calorie consumption.

Since high intensity represents a greater challenge to the system as a rule than normal strength or endurance training, multiple times more work must be expended after training to fix the damage that has occurred to the muscle and replace the energy deficit.

This explains the well-known afterburn effect, which still consumes calories even after training and sustains the overall metabolism high for up to forty-eight hours afterwards.

Circuit training as full-body training - Working the whole body in a circuit training.

Working the whole parts of your body in just  one workout is what a lot of athletes strive for. It saves time and can therefore be easily integrated into daily training.

In addition to this, such training ensures that there are no exaggerated one-sided tensions. In a functionally structured training circuit, there are pushing, pulling, jumping, rotation, speed and stabilization tasks.

Exercises that stress the body as a whole and the muscle chains as similar are preferred. This ensures a harmonious training of each and every set of muscles and skills.

From this point of view, it is suitable as an autonomous physical training or as an ideal complementary training for any kind of sport. The training circuit can be carried out without equipment and also easily at home.

Circuit training as interval training - the ideal complementary training for any kind of sport.

Circuit training is always and under all circumstances interval training. Interval training is identified by the alternation of phases (intervals) of stress and restoration. In addition to this, the sets of stressed muscles and movement requirements are alternated in a well-structured circle. In this way, the organism can always and under all circumstances recover accordingly, even if it is under almost incessant stress. This allows training at the respective stations at a very high level. This, in turn, challenges the cardiovascular, muscular and metabolic systems in such a way that a strong training stimulus can be established in each and every area.

Circuit training improves strength, muscle development, endurance and coordination.

Functional circuit training includes strength, endurance, speed, coordination and stability stations. Thus, it covers the most essential conditioning skills and ensures holistic training. The cardiovascular system is favored by the fact that you take hardly any breaks between exercises and your pulse is continuously elevated. Functional strength is trained by the fact that the stations march with functional training equipment or with your anatomical weight at high intensity.

This ensures a qualitative developmental stimulus on the muscle. Coordination and technique are improved by the fact that, due to the incessant strain of endurance and strength, they are forced to perform the movements in the most accessible way possible and the exercises are based on natural movement patterns. This means that circuit training performed once a week is the ideal training for each and every endurance athlete who knows that ultimately they must do more for their strength.

five benefits of circuit training

  • Calorie Burning.

You will manage to consume more calories and there is going to be greater fat loss due to the development of muscle mass. The increase in muscle mass will allow you to continue burning calories even at rest. For best results, it would be ideal to do this type of circuit training a couple of times a week and then increase the sessions as you gain strength and endurance. This increase of the load that you are going to do in a sustained way will allow you to achieve an improvement in your physical appearance.

  • You work most of the muscle sets.

These kinds of sessions are made up of about ten-twelve weight stations. In each and every one of them, between eight and fifteen repetitions are performed, with rests that do not exceed half a minute. As far as weight loads are concerned, they usually fluctuate between forty and sixty percent of the athlete's capacity. In this way, it will be possible to do each and every repetition without stopping the exercise prematurely. Depending on the physical condition of each athlete, the circuit can be performed up to 3 times. Apart from strength training, it is also possible to include aerobic exercise such as exercise bikes, treadmill or elliptical trainer.

  • Increase muscular endurance level.

Circuit training will allow you to increase your ability to perform bodybuilding exercises over a longer period of time. The endurance you gain will allow you to perform a greater number of push-ups or climb a greater number of stairs without fatigue. A good way is to do around twenty repetitions at each and every training station and rest as little as possible to force the muscles to work despite fatigue.

  • Improve muscular strength.

You are going to gain the ability to transform yourself into a stronger person. This is possible with the high number of repetitions you perform and the moderate weight load. Virtually without realizing it, your performance will begin to flourish with circuit training. Over time you will gain in strength, so you can opt for a gradual increase in load or increase the weight to lower the repetitions.

  • Time savings

Even if you spend less time on circuit training, it doesn't mean you'll get worse results. It is quite the opposite. Because the work is so intense and with so little rest between each station, you'll get better performance over time. The improvements could be the equivalent of a workout extending over fifty minutes. You will lose much less time as everything is properly planned. In addition, you will be able to do it anywhere and without the need for special equipment.

Types of training circuits

strength and cardiovascular circuit

This is a training circuit that has the characteristic of combining strengthening exercises with cardiovascular exercises. This type of physical circuit can help you burn up to fifteen calories per minute, making it ideal for you to use when you want to lose weight.


This is composed of weight-bearing exercises, especially focused on strengthening certain muscles. For this kind of exercise you will need to use dumbbells or some other weight object.

  • cardiovascular circuit

The main idea behind this type of training is to encourage circulatory and cardiac activity. For this you can do skater jumps, jump squats or jump rope. You also have the option of using equipment that will assist you in promoting cardiovascular activity, such as the elliptical trainer.

How to improve gut healthWhy can sports activity help you fight depression and anxiety?

  Depression and anxiety are illnesses that commonly appear in our lives when we live situations that expose us to a state of mind that is difficult to cope with. Just as our emotions can take us to an excellent and winning mood, they can also take us to the floor and drag us down. That is why today we will talk about the practice of sports activities, in order to combat depression and anxiety. Knowing that the knowledge that we will provide today will help you to make a change in your lifestyle and eliminate these toxic habits once and for all. First of all, we must start by talking a little about the practice of sports and sports activities. And from these we can know in the first instance that you can reap many benefits at the physical, mental and spiritual level. In this way, there is nothing better than the practice of a sporting activity, since they usually help us to manage our temperament and improve our quality of life.

Is it necessary to practice any specific discipline to stop anxiety and depression?

Is it necessary to practice any specific discipline to stop depression and anxiety Let's look at something, here the important thing when it comes to exercise is to focus on our muscles and the feeling of tiredness that generates the execution of a well done exercise. From there the benefit is incredibly good for the body, because when you train you are stimulating many hormones through your brain so that you can feel good and leave the discomfort. It is known that the most productive people dedicate a certain block of their day to do some kind of physical activity, as this not only helps them to tone up and keep their body in tune. But it also makes your mind feel on cloud nine, allowing you to think more rationally and calmly when making decisions. There are no specific exercises, we only need some type of physical activity that intervenes the body and makes the physical discaste in order to stimulate fatigue and the hormones that we talked about before. Commonly when talking about the stimulation of the body at a physical level in order to obtain a wellness it can be said that among some exercises that are commonly practiced are the following:
  • Going for a run or walk.
  • Do some calisthenics.
  • Going to the gym.
  • Practice Crossfit.
  • Spinning.
  • Lifting weights.
When we usually practice any of these exercises or any type of physical activity that makes us sweat. Then comes a feeling of well-being which starts when our brain secretes these hormones that help us feel good. Therefore, it is very important for our mood and emotional well-being to practice some type of exercise in order to improve our quality of life.

What hormones does the brain secrete when exercising?

As we have said before, practicing some kind of physical activity is a fact that can help us to have a better mood as well as the fact of avoiding possible mental illnesses. Now, among the hormones that are commonly secreted by the brain when training, there can be up to 50 different types of hormones, however, we will name the most common ones that everyone knows:
  • Serotonin.
  • Endorphin.
  • Dopamine.
As mentioned above, there are approximately 50 different types of hormones that are responsible for helping you improve the mood in your body when you practice some type of physical activity. This makes it clear to those people who commonly suffer from depression or anxiety that the constant practice of some type of sporting activity boosts mental health as well as self-esteem and other things that are specific to the body.

Does dieting also help to improve people's emotional stability?

One of the things that commonly happen when we are in these mental illnesses such as depression and anxiety. Is the fact that they usually increase our weight because we are consuming food every 5 minutes for such "anxiety" or "depression." Now, the important thing is to know how to use this interest in eating foods high in carbohydrates in something positive. Because those who want to get a better body result know that food consumption is a key factor when it comes to wanting to improve the physique. While it is true that the body itself changes by constantly exercising, it is also true that this helps or is a superior plus to exercise along with a weight gaining or weight losing diet. Which in turn brings with it certain physical and health advantages that help to have a better quality of life in a shorter period of time. It is quite interesting how the effect caused by the consumption of low carbohydrate foods can help to increase the quality of life of a person and this in turn improves in terms of anxiety or depression. It is a fact that it is quite helpful that exercising and combining it constantly with healthy eating can have a really positive effect on people. So, always remember that if you feel an anxiety or depression attack, the adoption of this discipline can help you considerably so that the change in your quality of life is radical. In closing, it should be made clear that exercising will not only help you get the body of your dreams and even help you put on clothes that you used to not wear. As well as to improve your mental state as well as your self-esteem with everything to who notices your excellent physique. What are you waiting for to take the plunge and improve your quality of life by practicing physical activities?

Biggest myths about weightlifting

Weightlifting, strength training, resistance training, lifting weight for women, using weight in your workouts however you want to call it, however, the benefits to both immediate and long-term health are the same.


Weight training is surrounded by myths, which often causes people to prefer to do other exercises to strengthen and shape their body; however, it is an activity that can improve your quality of life.

Before starting this kind of activity, we recommend that you approach a trainer at the club and talk to him/her about your goals and expectations for the use of weights. Now, be clear that there are many myths that you must dispel, for example, the following:

Myth #1: Weightlifting is for men

"The training with weights allows to develop a very good base for the body", "and this applies to both men and women".

Although men are the ones who most often monopolize the weight areas in gyms, it is not an exercise exclusive to them.

When menopause comes, we are more at risk of osteoporosis than men. Weight training is one of the best things a client can do to help increase bone density. Strong, healthy bones are essential for quality of life and healthy movement.

Myth #2: You will see results immediately.

weightlifting results

Muscles need time, so you can't expect to do an exercise and get results immediately.

It can give a mental health boost, too, experts say. It can help with your overall health and fend off chronic illness.

It is advisable to seek the advice of professionals to know the type of exercise that should be performed depending on your gender.

The essential thing is to stay motivated and have patience.

"The appearance is simply a consequence of the work and it is going to be that follow-up one week after another that will let you stay motivated when you don't see much progress in front of the speculum."

Myth #4: Weightlifting causes women to get bulky.

weightlifting results in womens

Fact, women don't have enough testosterone to build big muscles.  A total body weight training done consistently, will give you that "toned" and "defined" muscle definition and a more proportionate appearance.

In fact, it is more difficult for women to achieve the muscle volume of men, as they have considerably lower levels of the male sex hormone, testosterone, which is responsible for the increase in muscle volume.

Myth #5: Weight lifting stunts growth


Due to the observation that many weightlifters have a shorter than average height, many people have the misconception that weightlifting stunts or reduces stature development. However, science has proven that short stature is related to genetic inheritance.

So why are there so many shorter than average people in the sport? This is because short stature can be a mechanical advantage when lifting weights and holding balance. As in basketball practice, being taller than average is an advantage, however, the practice of the sport is not what makes them achieve that height.

Myth #6: weightlifting decreases agility and speed

Does weightlifting decreases agility and speed.

Some people have the belief that weightlifting slows down speed and agility because of their musculature. In reality, high-performance athletes practicing agility sports such as gymnastics, track, and field, or boxing include weightlifting as an essential part of their training.

There are many fears or myths that can dissuade us from practicing any sport, therefore, we invite you to always, and whenever you have any doubts, approach a professional who can advise you and solve your concerns before discarding it completely.


Want to lose belly fat?

Weight training is actually an excellent way to lose the flab. Doing crunches won't get rid of belly fat but regular weight training can help you build lean muscle mass. No need for spending time on the cardio machine, strength training is often the solution to the aesthetic look so many women chase.

If you want to reduce your belly fat and future-proof your body you need iron in your week as you do your diet. Muscle burns calories, even at rest. So, the more muscle gain you have, the more calories you will burn throughout the day.

NB: getting rid of your belly fat is mainly through nutrition


Training with weight has many benefits as you can read above. However, you want to gradually increase weight as your form improves.

It's essential to have a specialized trainer guiding you throw each movement and being able to modify each exercise to your personal needs and level to introduce you to the activity without compromising your well-being and enjoying this exercise.

Weightlifting is a very good exercise but if you really want to do it right it is recommended that you do it with a certified professional if you are interested in one I recommend starting with me as your personal training coach.

how to lose belly fat.

The passage of time, unhealthy eating habits, pregnancy, sedentary life, menopause? Many and varied are the causes that make our belly gain centimeters through the accumulation of fat in the abdomen. The love handles are usually a matter of aesthetics but too much can end up affecting our health, because the accumulation of fat can disrupt the functioning of our body and predispose us to suffer from certain diseases.

Do you want to know how to lose belly fat? If the answer is yes, pay attention to the next tricks of unCOMO. Now we will talk about methods that will help you lose belly, such as reducing cream, the effective diet to lose belly or the best exercises to burn fat. Let's get to work!

-Follow a diet to lose belly fat.

how to lose belly fatMaintaining healthy habits is essential to feel good and get rid of belly fat. If you have fat piled up in your belly belt, following a specific diet to lose belly fat is one of the keys to help reduce the volume of your belly.

The fat loss diet should be based on the consumption of vegetables (spinach, broccoli, kale, peas...), proteins (lean meats, turkey, chicken, tofu, fish...) and healthy carbohydrates, that is, not processed (rice, quinoa, potatoes...). In addition to this, you can incorporate sunflower, sesame or pumpkin seeds to your dishes, ideal options to make your dishes more nutritious and less calorific.

On the other hand, if you want to lose belly effectively you will have to give up ultra-processed foods and refined sugars, reduce the consumption of alcohol, avoid sauces and dressings replacing them with herbs and spices and reduce the intake of inflammatory foods.

-Eat a good breakfast and a light dinner.

Fitness program eating healthyOne of the best methods that will allow you to face the challenge of eliminating belly fat is to eat a hearty breakfast and a light dinner. Breakfast is one of the most essential meals of the day because it provides us with the energy we need to face the day and, in addition to this, it has an "anti-accumulation of kilograms" effect, because our metabolism is activated and begins to burn earlier and faster than at any other time of the day. For this reason, having a complete and healthy breakfast is the key to lose belly and, at the same time, to avoid glucose drops that lead us to eat some hypercaloric food to recover.

On the opposite side we find the dinner that must be light because while you sleep the body is in energy saving mode, which makes the metabolism is slower and, therefore, is not able to burn as much fat.

Although while we sleep we secrete the development hormone, responsible for converting fat into muscle, if we eat a lot of food before bedtime, the hormone levels will not be released, resulting in a greater accumulation of fat, especially in the abdominal area.

-Manage stress.

manage stress to lose belly fatAre you aware that nerves and stress can complicate weight loss? Living in an incessant state of stress can be detrimental if we talk about gaining weight, especially in people who are provoked by this state to resort to food to have the feeling of relieving anxiety, but it is not the only reason.

In situations of stress the body releases more cortisol, which causes the cells of the abdomen to increase in size, as they are more sensitive to hormonal changes than other parts of the body.

In conclusion, if you are wondering how to lose belly fat, you should know that first of all you have to manage your nerves, tension, stress and anxiety as well as possible, in order to prevent your body from becoming unbalanced, overeating and tending to accumulate more fat. To reduce stress effectively you can do sports, such as running or walking, but you can also relieve mind and body through yoga or practice deep breathing at the time when you feel stressed.

-Be careful with drinks.

stop drinking to lose belly fat

Certain drinks are counterproductive if you're looking to lose belly fat. Take note:

Watch your diet soda consumption.

Soft drinks tend to be very calorific and although some are called light because they have fewer calories, you should not ignore its concentration of fructose, which is very high, and can contribute to the accumulation of fat, especially in the abdominal area. For this reason, some dieticians warn that these soft drinks are also related to unhealthy lifestyle habits.

On the other hand, although fructose does not trigger blood sugar levels as glucose does, abusing it can have consequences such as an increase in triglycerides that make it difficult for the body to burn fat effectively, so that it can accumulate in the abdominal area, as was proven in the North American study carried out by Plos One in which one thousand four hundred and fifty-four participants (seven hundred and forty-one men and seven hundred and thirteen women) were examined over ten years, during which time it was possible to associate the non-caloric sweeteners used in diet soft drinks with a higher weight, a larger waistline and a greater predisposition and incidence of abdominal obesity.

Reduce beer consumption.

Do you enjoy cold beer? Then, take note of this advice to know how to lose belly without giving up its taste, because beer, in its right measure, can be very healthy. The recommendation is not to abuse beer or other alcoholic beverages, especially if you want to lose weight. To prevent the kilos from piling up on your belly, it is best to settle for half a can of beer. And remember: by giving up alcohol you will be able to reduce your abdominal perimeter by up to twenty-eight percent.

-Try to get plenty of rest.

getting plenty to live healtySleeping well is essential to properly rest your body and psyche and, believe it or not at first, rest is also related to suppressing abdominal fat. The idea is to find a balance, because sleeping less than five hours a day is just as bad as sleeping more than eight hours a day, since both tendencies lead you to accumulate more belly fat, among many other disadvantages.

In this regard, not sleeping the recommended amount of sleep (between six and eight hours each day) can lead to disturbances in insulin production. This can lead your body to ask for more glucose and, therefore, you end up giving in to the temptation to eat too much fat and sweets. Remember, also, that snacking in the middle of the night will be counterproductive if you want to lose belly fat, since during those hours your body is in energy saving and you can gain more weight than in the most active part of the day.

-Take spices with fat burning power.

spices with fat burning powerThere are some foods that can help you to burn fat and lose those kilograms piled up in the abdominal belt. For this, increase the presence of spices in your dishes, betting on those with high fat-burning power as the following:



  • Pepper: it has a thermogenic effect, that is to say, it helps to increase the basal metabolism which translates into burning more calories even when you are at rest.
  • Turmeric: contains curcumin, a substance that not only facilitates the emptying of the gallbladder, but also helps the digestion of fats. If you have stones, you should use this food carefully.
  • Cayenne: this hot bell pepper contains capsaicin, a substance that helps to burn fats. A small amount of cayenne can be effective in reducing the abdomen.

-Do exercises to lose belly fat.

Sport is essential to be able to burn fat and transform it into muscle. For this reason, the winning tandem is to combine cardio activities with strength exercises, in addition to a healthy, varied and balanced diet.

Strength exercises.

Strength exercises to lose belly fat

Any strength exercise focused on the abdomen will help you burn fat and delimit this area. If you want to gain tone and muscle in the abdominal area, try the following exercises.(space)

Hypopressive crunche.

Hypopressive crunche to lose belly fat

There are many versions of the hypopressive crunches, but we want to explain the right one to end with the protruding belly. You must sit in the Indian position, extend your back and place your hands on your knees, with your elbows facing outwards. In this position, take 3 deep breaths: breathe in through your nose and let the air out through your mouth as if you were trying to extinguish a candle while you count to six mentally, little by little, appreciating how your belly hardens. Then, change the crossing of the legs and repeat the breaths 3 times. By doing hypopressive crunches every day, you will be able to reduce your waistline by a few centimeters, destroying the fat around it. (

Isometric plank.

Isometric plank to lose weigh

It is identified by activating the abdominal wall without putting your back at risk. The idea is to put tension on your abdominals, holding the posture as a block. You don't have to stand in this situation for one or two minutes, you can do series of thirty to forty-five seconds and it will be equally effective.

Leg raises.

Leg raises to lose belly fat.

To do the leg raises and work on your legs and lower abs, lie on your back with your hands flat on the floor. Now raise and lower your legs without touching the floor, staying about a hand's breadth away from it. Do series of ten to twelve repetitions in order to be more effective.

Cardio activitie.

Cardio activities to lose belly fat.

Cardio activities are the best when it comes to losing weight and burning fat. If you want to see results in a short time, any aerobic exercise will be your greatest ally. Walking, running, cycling, swimming or dancing are some of the ideal activities to achieve your goal. Cardio activates the hormone irisin, which is responsible for converting white fat, i.e. the harmful fat, into brown or good fat, i.e. the one that helps us burn calories when we increase our anatomical temperature. Doing a cardio activity about 3 times a week you will quickly appreciate the results.

Use a slimming cream.

Use a slimming cream to lose belly fat.

Using a fat burning cream can also be effective to reduce a few centimeters of the abdominal belt and get rid of the fat that has accumulated in it. By combining a healthy diet with exercise and the help of cosmetics, it will be considerably simpler to burn belly fat.

You can bet on reducing creams made from natural ingredients such as guarana, caffeine or lemon. Also for those that generate a hyperemic effect, that is to say, that activates the blood irrigation and heat effect in the area helping to destroy the accumulated fat. Remember: liposculpting cosmetics will help you to burn localized fat more effectively.

The best way to lose abdominal fat is to follow a good program, if you are interested I invite you to see my 21dayfix program, and follow me on instagram: @Audreywaterwoman

Learn how to run correctly:execution, technique and training

Running is the fastest way for an animal or a person to move on foot.

The action and effect of running are called running. Here is a little bit of information about this great cardiovascular sport so beneficial; I hope you like it.

how to run correctly


It is defined sportingly as a step in which, at a given time, none of the motor limbs is in contact with the ground. It is a form of both aerobic and anaerobic exercise.

Running races are events to determine which competitor runs a certain distance in the shortest time. Today, running events are the core of athletics.

Running is a complex and coordinated process involving the whole body.

Every human being runs in a different way, but certain general aspects of running movements are common.

Running techniques.

Upper body movements.

Upper body movements are essential in running because they compensate for lower body movements by keeping the body in rotational balance.

The recovery movement of one leg is compensated by the downward movement of the opposite arm, and the support and drive movements are balanced by raising the opposite arm.

The shoulders and torso are also involved. Because the leg drive is slower than the recovery kick, the upward movement of the arm is also slower.

The downward movement of the arm is faster and stronger.

The less efficient, the lower body movements are, the more exaggerated the upper body movements will be to absorb the momentum.

Most of the energy expended in the running is to balance the movements.

In such a way, large increases in speed and economy will be obtained by eliminating incorrect and wasteful movements.

The faster they run, the greater the energy dissipated by compensating movements throughout the body.

That is why the best sprinters have well-conditioned upper bodies. As the distance of the competition increases, the muscle mass of the top runners in each event decreases.

Lower body movements.

Each stride can be divided into three phases: support, impulse, and recovery.
Support and impulsion occur with the foot in contact with the ground. Recovery occurs with the foot in the air.

Because only one foot is on the ground when running, there is always one leg in recovery while the other leg goes through the stance and drive phases. Then, for an instant, as the runner jumps, both legs are in recovery. To achieve a good stride technique, you must maintain a correct position of the back, abdominals and inner walls.

We've all seen runners doing the penguin in a park or doing weird little hops. What these runners are doing is training their running technique to refine their running and get the most out of it.

The aim of these movements is to orient the vectors and forces that our body creates with the running movement based on the symmetry of the two halves of the body.

The objective is not to waste energy on movements that do not help in the race.

The ideal is to introduce this technique training in one of every three training sessions in order to have a good adaptation and assimilation of stimuli. Before starting, warm-up intensely and finish with a good stretching session.

As for the terrain, given the high impact it has on the muscles, the ideal is to do it on soft surfaces (grass or tartan) with a high degree of energy absorption.

It is not at all advisable to perform a technique after an intense training session or a race, as it implies great to wear and tear and a noticeable impact on the musculature.

It is important to repeat with precision its execution since not performing the repetitions correctly can generate more harm than benefit to our career.
In this sense, it is not advisable to do these exercises if you have joint or muscle discomfort, have periostitis or have plantar fasciitis.

Exercises for running technique training.

You can find several types of exercises to improve your running technique... some of them are:

  • Russian skipping
  • Round skipping
  • Counter-skipping
  • Leg lifts and leg attacks

Difference between walking and running.

In walking, one foot is always in contact with the ground, the legs remain in a relatively extended posture, and the centre of gravity is located over the legs.

In comparison, during running, humans jump from one leg to the other. Each jump raises the centre of gravity during takeoff and lowers it during landing. In the middle of the arc traced by the displacement, both feet are in the air.

This continuous raising and lowering of body weight produce an enormous expenditure of energy to overcome gravity and absorb the impact of the fall.

The action of running involves the use of more energy than walking for the same distance, and running is a less efficient means of locomotion considering the calories consumed, although it is faster.

Running injuries.

As a high-impact activity, running is associated with several injuries.

The most common are "runner's knee" (knee pain), shin splints, muscle pulls (especially of the femoral muscles), "runner's nipple" (nipple pain due to friction), and an ankle sprain, iliotibial band syndrome, Achilles tendon inflammation.

You may also be interested in Continuing Education in Sports Science

Stress fractures often occur in runners under high volume or high-intensity training regimens.

The most common injuries occur from excessive practice.

Lack of rest causes repetitive stress to the tissues by not allowing them to recover, in addition to poor style or muscular imbalances, factors which combined, in turn, cause many of the injuries cited above.

Generally, the likelihood of these injuries can be minimized by warming up beforehand, wearing proper running shoes, improving running style, practising strengthening exercises, and getting adequate rest.

There is a strong consensus among the athletic and scientific communities that all of these factors can help minimize the occurrence or recovery from injuries.

Other methods of running injury prevention

Another method of injury prevention that is commonly recommended in the athletic community is stretching, but it is controversial.

The medical literature on the subject does not find consensus on its effectiveness. Some studies even conclude that it does not help at all.

A 2002 systematic review of 27 peer-reviewed studies concluded that there is insufficient evidence to support the claim that stretching is effective in preventing injury or reducing pain.

Those in the athletic community believe that the reason for the controversy is that the study methods are inconsistent, and the failure to establish adequate controls and determine proper stretching methods; and that stretching is, in fact, helpful, or at the very least, harmless.

And that's it, folks, I know there is a multitude of missing characteristics or definitions, but this is pretty much the most important thing I have been able to write based on my reading, information and studies.

How to warm up and cool down, Hiit Workout

Before you get on the elliptical maker or head out for a run, take into consideration doing a brief warm-up initially. As well as also, take into consideration following your workout with a quick cool-down session.

To warm up and cool down?

to warm up and cool down can include a couple of mins to your exercise program, but they can additionally reduce stress and anxiety as well as anxiousness on your heart and also various other muscular tissue masses. Why warming up as well as cooling off includes doing your activity at a slower rate and with much less pressure.

To warm up aids prepare your body for the cardio job, a warm up gradually accelerate your cardio system by elevating your body temperature level and also enhancing blood circulation to your muscle mass tissues.

To warm up can likewise help in reducing muscle mass soreness and also decrease the danger of injury. Cooling off after exercise enables you to gradually reclaim your pre-exercise heart price and blood pressure.

Cooling can be essential for budget-friendly endurance athletes, such as marathon runners, due to the fact that it helps regulate blood flow. Cooling down does not help reduce muscle mass tissue stiffness and pain after exercise.

However, additional research study is needed. Nevertheless, there is conflict regarding whether heating up and also cooling down can quit injuries.

Proper warm-ups as well as cool-downs present little danger. As well as they likewise seem to supply your heart and capillaries a possibility to alleviate into - as well as likewise out of - a workout.

So if you have the time, think about including a workout and also cool-down in your workout routine. Exactly how to warm up.

To warm up and cool down

Warm up right before you prepare yourself to begin your workout.

Usually, warm up by at first focusing on significant muscle mass groups, such as the hamstrings.

After that, you can do exercises much more certain to your sport or activity, if you absolutely must. Beginning by doing the task and activity patterns of your chosen exercise, yet at a slow-moving, reduced speed that progressively boosts in speed and intensity. This is called a dynamic workout.

A workout might produce a light sweat, however will not usually leave you worn down.

Here you have some good examples of Warm up in workout activities: 

  • To warm up for a run, walk quickly for 5 to 10 minutes.

Hitt workout

  • To warm up for a quick stroll, walk for 5 to 10 mins.

  • To warm up for a swim, swim gradually and after that pick up the rate as finest you can.

To  cool down off resembles warming up. 

 Generally, continue your exercise for 5 mins or so, but at a slower speed and reduced strength, here you have some cool down jobs: .

  • To cool off after a run. After swimming, take a leisurely swim for 5 to 10 minutes.

Swimmin slowly to get cool

  • To cool after a vigorous stroll, stroll for 5 to 10 mins. Vigorous strolling for 5 to 10 mins.

healthy life

Here Some  concerning stretching words:  If extending workouts are part of your training routine, it's ideal to do them after the workout or cool-down phase, when your muscular tissue cells are warm. Extending can boost the flexibility as well as also series of movement of a joint.

Stretches can additionally aid boost efficiency in some tasks by enabling joints to move through their complete variety of motion. Nonetheless, scientists have not continuously disclosed that extending aids quit muscle soreness or injury.

Respect your body. Finding time for routine aerobic workouts-besides heating up and also cooling down down-can be testing. Yet, with a little imagination, you can probably do them. For example, strolling to and from the fitness center can be your workout as well as cool-down.

How to release tight hip and sore muscles

If you sit all day, much of your lower body is constantly in flexion, meaning you might have tide hamstrings and hip flexor.
Stretching and rolling out those muscles (especially before your workouts, run, or other activities) is essential to prevent injury.

If you like to run as your workout, then it is extra important that you roll out.
Runners especially need to do these moves to prevent hip, knee, and ankle pain and shin splints, hamstring strains, plantar fasciitis, among other common lower-body ailments all too many runners have to deal with.

 Rolling Out Your Lower Body to release tight hip and sore muscles

You don’t need to spend hours to feel the benefit of it. Spend just five minutes before and after your workout (or any time you feel tight!) rolling out to help you remain injury and pain-free!

However, do not rush through and roll quickly up and down. It is better to pick just a few tight spots and spend more time on them than to roll quickly through all the muscle groups. Rolling over the knots won’t help, you actually need to hold on to any tight areas to help them release.

If you’re looking to improve your posture and unlock your mobility?

I am teaching an incredible method for enhancing performance, managing/preventing injury, and improving musculoskeletal and cardiovascular health for all.

Follow me on instagram