A good fitness routine includes clean eating, cardio and strength training. And most either do not do enough cardio (“I am going to lose muscle”) or too much strength (“I need to grow muscle”). Besides the 0.001% happy few with the right genes that you constantly see on Instagram, for the rest of us it’s almost imperative to do all three, and often. So …. I have talked about the benefits of cardio and clean eating before. But how does strength training help? Here are just a few pointers. 1. Strength training makes you stronger and fitter Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis — especially as we get older and naturally start to lose muscle. And basically strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:
2. Strength training protects bone health and muscle mass Starting age 30 we start losing as much as 3 to 5 percent of lean muscle mass per year, and just 30 minutes twice a week of high intensity resistance and impact training was shown to improve functional performance, as well as bone density, structure, and strength with no negative effects. And of course, for everyone, muscle-strengthening activities help preserve or increase muscle mass, strength, and power, which are essential for bone, joint, and muscle health as we age. 3. Strength training helps keep the weight off for good Aerobic exercise such as walking, running, and cycling is well-known as a way to help increase the number of calories you burn in a day and thereby shed extra pounds. But strength training helps, too, even if you’re not burning a huge number of calories during the workout, and the combination of strength, cardio and a clean diet is your key to fitnessbulous. In fact, strength training is helpful for weight loss because it helps increase your resting metabolism 4. Strength training helps you develop better body mechanics Strength training also benefits your balance, coordination, and posture, sounds obvious, but you balance is dependent on the strength of the muscles that keep you on your feet: The stronger those muscles, the better your balance. 5. Strength training boosts energy levels and improves your mood. Strength training will elevate your level of endorphins (natural opiates produced by the brain), which lift energy levels and improve mood. In fact, all exercise boosts mood because it increases endorphin, and in addition to that, for strength training, additional research that’s looked at neurochemical and neuromuscular responses to such workouts offers further evidence it has a positive effect on the brain, and! there’s evidence strength training may help you sleep better! 6. Strength training has cardiovascular health benefits Along with aerobic exercise, muscle-strengthening physical activity helps improve blood pressure, most recommendations are to be doing muscle-strengthening activities twice weekly plus 150 minutes of weekly moderate-intensity activity at minimum to help reduce hypertension and lower risk of heart disease. @philippemora > I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀
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How revolutionary, a diet pattern that focuses on fresh, whole foods – I have loved and enjoyed the benefits of clean eating for years, especially with my passion for soups. Here are a few tips for good clean eating patterns (my opinion, of course!) What is clean eating? Clean eating involves choosing minimally processed, real foods that provide maximal nutritional benefits. The idea is to consume foods that are as close to their natural state as possible. Selecting ethical and sustainable foods is also a part of clean eating.
1. Eat more vegetables and fruits Vegetables and fruits are undeniably healthy, loaded with fiber, vitamins, minerals, and plant compounds that help fight inflammation and protect your cells from damage, while high fruit and vegetable intake to a reduced risk of illnesses like cancer and heart disease. As a result, fresh vegetables and fruits are ideal for clean eating, as most can be consumed raw immediately after picking and washing. Choosing organic produce can help you take clean eating one step further by reducing pesticide exposure and potentially boosting your health Make your salads as colorful as possible, including at least three different vegetables in addition to greens. Add berries, chopped apples, or orange slices to your favorite dishes. Wash and chop veggies, toss them with olive oil and herbs, and place them in a container in your refrigerator for easy access.
2. Limit processed foods Processed foods are directly opposed to the clean eating lifestyle, as they’ve been modified from their natural state. Usually, processed items have lost most of their fiber and nutrients but gained sugar, chemicals, or other ingredients. And of course, processed foods have been linked to inflammation and an increased risk of heart disease. Even if unhealthy ingredients aren’t added to these goods, they still lack many of the benefits provided by whole foods – so remember: eating clean involves avoiding processed foods as much as possible, which means if it comes in a box, don’t eat it!
3. Read labels Although clean eating is based on whole, fresh foods, certain types of packaged foods can be included, such as packaged vegetables, nuts, and meat. However, it’s important to read labels to make sure there aren’t any preservatives, added sugars, or unhealthy fats. For example, many nuts are roasted in vegetable oil, which can expose them to heat-related damage. It’s best to eat raw nuts — or roast them on your own at a low temperature. Additionally, pre-washed salad mixes can save time but most have additives — especially in the salad dressing that’s often included.
4. Stop eating refined carbs Refined carbs like white flour, white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals, are highly processed foods that are easy to overeat yet provide little nutritional value. Research has linked refined carb consumption to inflammation, insulin resistance, fatty liver, and obesity. In contrast, whole grains — which provide more nutrients and fiber — may reduce inflammation and promote better gut health: In one study, those who consumed mostly whole grains were less likely to have excess belly fat than those who focused on refined grains. So when you eat grains, choose the least processed kinds, such as sprouted grain bread and steel-cut oats. Stay away from ready-to-eat cereals, white bread, and other refined carbs.
5. Avoid vegetable oils and spreads Vegetable oils and margarines are produced via chemical extraction, making them highly processed. Some oils also contain high levels of the omega-6 fat linoleic acid. Studies in animals and isolated cells suggest that it increases inflammation, potentially raising your risk of weight gain and heart disease. Also, while artificial trans fats have been banned in the US and other countries, some margarines and spreads may still contain small amounts Now don’t forget that it’s also important to eat a moderate amount of healthy fats. These include fatty fish, nuts, and avocado. If you can’t avoid vegetable oils completely, choose olive oil.
6. Steer clear of added sugar in any form It’s vital to avoid any added sugars if you’re trying to eat clean. Yet, added sugar is very common — and even found in foods that don’t taste particularly sweet, like sauces and condiments. Both table sugar and high-fructose corn syrup are high in fructose. In addition, studies suggest that high fructose corn syrup, that you find today in virtually anything that comes with a box, plays a role in obesity, diabetes, fatty liver, and cancer, among other health problems – and highly addictive! For truly clean eating, try to consume foods in their natural, unsweetened state. Learn to appreciate the sweetness of fruit and the subtle flavors of nuts and other whole foods.
7. Limit alcohol consumption Moderate intakes of certain types of alcohol — particularly wine — may boost your heart health, however, frequent alcohol consumption has been shown to promote inflammation and may contribute to a number of health problems, such as liver disease, digestive disorders and excess belly fat. As a result, best to minimize or eliminate your alcohol intake altogether.
9. Avoid packaged snack foods You should steer clear of packaged snack foods like crackers, granola bars, muffins, and similar snack foods because they typically contain refined grains, sugar, vegetable oils, and other unhealthy ingredients, which are also processed foods providing little nutritional value. Here’s a tip: in order to avoid grabbing these items when you get hungry between meals, make sure to have healthy snacks on hand like nuts, vegetables, and fruits.
10. Make water your primary beverage Water is the healthiest and most natural beverage you can drink: no additives, sugars, artificial sweeteners, or other questionable ingredients. By definition, it’s the cleanest beverage you can drink. Water keeps you hydrated and may also help you achieve a healthy weight. By contrast, sugar-sweetened beverages have consistently been linked to diabetes, obesity, and other diseases. What’s more, fruit juice may cause many of the same problems due to its high sugar content. Unsweetened coffee and tea are also good choices and provide several health benefits, but people who are sensitive to caffeine may need to moderate their intake.
The bottom line Clean eating emphasizes fresh, nutritious, and minimally processed foods. This way of eating can not only boost your health but also help you appreciate foods’ natural flavors. In addition, it supports sustainable agriculture and environmentally sound food practices. @philippemora > I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀
Ever wonder 'is soup healthy' when considering your meal options. Turns out soup is good for the soul-and the rest of you too. Here are quick three healthy reasons to eat more soup. One: Soup Adds Vitamins and Minerals Looking at the diets of 10,500 Americans, Iowa State University researchers found that people who ate soup had higher diet‐quality scores than people who didn't. Soup‐eaters had higher intakes of fiber, vitamin A, magnesium, iron and potassium. And overall, they got more servings of vegetables (notably, more dark greens, orange veggies and legumes). Two: Soup Is the Ultimate Skinny Food Compared to people who eat soup regularly, those who don’t are 40 percent more likely to be overweight, according to recent research. The difference in actual body size was a waist circumference difference of about 1 1⁄4 inches-but we think that's pretty remarkable considering participants served up soup just once a week. Plus, another study out of Penn State reported that eating soup before lunch helped people naturally cut 134 calories out of their entire meal. Three: You Can Eat More for Fewer Calories When you include soup in your meal, you're likely to eat a larger portion of food that's also lower in calories. The same Penn State study mentioned above found that people who had soup before lunch enjoyed about 27 ounces of food-the soup plus a pasta entree, for about 820 calories-while those who didn't start with soup ate about 15 ounces of just the pasta for about 930 calories. Other research shows that diets rich in foods that fill you up with fewer calories, like soup, are associated with a lower risk of developing type 2 diabetes. Soup is notoriously high in sodium-and yes, research shows that people who eat soup do get more sodium than those who skip the bowl. They're also likely to get more potassium. This is important for heart health because potassium encourages your body to excrete sodium. So, while too much sodium can raise blood pressure, potassium can help bring it back down. Not all lunches can say that. A homemade sandwich made with ham, cheese, tomato and whole‐wheat bread has over 800 mg of sodium and only 320 mg of potassium, but a basic vegetable soup has about 640 mg of sodium and 718 mg potassium. That's 20 percent of your recommended dose of potassium for the day! @philippemora > I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀
For two years now, I have been living between Fort Collins, Colorado at 1-mile high altitude, and The San Francisco Bay Area, at sea level. And I remembered that great number of competitive athletes have used altitude training to their advantage and have found their own benefits. But why is altitude training becoming so popular? We are seeing altitude training used to enhance athletes in team sports, and individual sports. We are also seeing altitude training being used to enhance weight loss and health in unfit, overweight individuals. For me, I have clearly noticed the added difficulty of training for 10K in Fort Collins and the almost magical boost in performance when running when coming back to the Bay Area. Benefits of Altitude Training The biggest benefit of altitude training is that it is improves the capacity in which you exercise, because since you are exercising at higher altitudes, your body is being forced to acclimate to the atmosphere which contains lower amounts of oxygen. This, in turn, helps improve your body’s ability to deliver oxygen to your muscles. When your workouts last longer than a few minutes, it needs more oxygen delivered to produce more energy. This is your aerobic exercise – exercise with oxygen. Without the oxygen, your muscles will seize up, cramp, and become damaged. As a result, exercising at higher altitudes helps your body better prepare for lower oxygen workouts: the cardiovascular and circulatory systems will begin to function at more optimal levels. Weight Loss Benefits of Altitude Training You will improve your post-exercise calorie burn because altitude training improves your metabolic rate: at a higher altitude, after a workout you will be able to burn more calories over the next 12 – 15 hours, which means you will still be burning calories while sitting in front of the television. You will also be able to gain more results in half the time. Exercising for less time while putting forth more effort will result in greater benefits. Exercising for 30 minutes at a high altitude will give you the same benefits as exercising for 1 hour at sea level. You will also find that your fat is used more efficiently than being stored. When you are overweight, it is because you have a poor fat and carbohydrate metabolism – your body wants to store the fat instead of using it as energy. Therefore, you have a lower capacity for exercising. Instead of storing the fat, when you add altitude training to your fitness you will enhance your metabolism’s ability to burn the stored fat and carbohydrates, giving you greater weight loss results. The Potential Negative Side Effects to Altitude Training Although there are many benefits of altitude training to your fitness, weight loss, and overall health it is not to be taken as an easy way out. It does take training and work to reap the positive benefits. Exercising at high altitudes increases your red blood cell count allowing for more oxygen to enter your body, but the more red blood cells you have the thicker your blood becomes. This may cause your blood to become sluggish and have a harder time pumping throughout your body. The higher number of red blood cells slowing down the flow of blood may also lower your endurance. Instead of allowing adequate amounts of oxygen to your muscles, the amount is limited. You may also find that your immune system is weakened, or you may have higher levels of stress. Both of which cause your ability to fight disease to be lowered. One other downside is that you may become dehydrated. The good news is that you can avoid these by using common sense precautions when it comes to exercising. Do your research and find a method that allows you to slowly build up your altitude training sessions. It is best to find a routine that has been used with great results. You also want to continue regular exercise precautions such as listening to your body and drinking plenty of fluids before, during, and after your workouts. Before you begin using altitude training and reaping its benefits it is important that you do your research and properly prepare. Slowly build up your exposure, always keeping in mind that your health is important. Listen to your body and slowly build up to high altitudes. You will reap the benefits and your body with thank you. @philippemora > I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀
The mental health risks of remote work As many employees in the past year and a half almost have experienced unanticipated mental health consequences from mandated remote work, two causes for concern have been isolation and burnout. Remote work is a now common trend in many industries today, especially tech and business services; many are already familiar with how the solitude of working remotely can impact mental health. For those who are accustomed to and appreciative of conventional “office life” and a steady rate of social interactions at the office, the shift to remote work as a result of social distancing during the pandemic might have caused a surprising, even if relatively mild, deterioration of mental health. Isolation Our daily interactions are shown to reinforce our sense of well-being and belonging in a community; and with prolonged lockdowns, millions have been forced to not only work from home, but stay at home, as bars, restaurants, and to not participate to live, in-person events. Even in “normal” times, the impact of loneliness and isolation should not be understated; research has shown that it can be “twice as harmful to physical and mental health as obesity.” One study found that for those who normally work remotely, 19% report loneliness. Loneliness is most risky when it is chronic, which, for many who live alone, became a reality as more and more people were encouraged to stay home during the coronavirus pandemic. A top priority, especially for those who are energized by it, is the need to maintain relationships with co-workers and managers. This is critical not only to work performance, but to emotional and mental wellness. Technology can serve as a boost to aid in this communication and there are plenty of existing examples to prove it – since, as previously mentioned, many sectors already maintain a sizable remote workforce even when not enforcing social distancing. To alleviate feelings of isolation, some companies have encouraged setting ‘virtual coffee breaks' during work hours for their remote-only team to foster collaboration and create a more comfortable work environment. Revelry had also dedicated a specific “watercooler” channel to encourage break-time chatter. Many methods to encourage interaction are “low-lifts” on behalf of the employer but should be thoughtfully implemented until employees are able to safely return to the office. Burnout A 2019 survey by cloud infrastructure company Digital Ocean found that 82% of remote tech workers in the U.S. felt burnt out, with 52% reporting that they work longer hours than those in the office, and 40% feeling as though they needed to contribute more than their in-office colleagues. Employees that are new to remote work should keep this in mind, as they may feel compelled to work longer hours and prove that they can be productive from home – especially with less “extracurricular” post-work options. Furthermore, during pandemic, lines between personal and work life completely blurred even for professionals that were used to working from home. Adapting to the new normal Remote work has been a rising trend for several years, and the pandemic revealed the opportunities and challenges of working from home for many companies that may not have considered it an option. One silver lining of the Covid-19 situation demonstrated the unexpected ability of many organizations to adapt quickly to the physical and mental health needs of their workforce. One thing for sure is that in this time of uncertainty an anxiety, workplace mental health, now at home or the office, must be a priority for employers. @philippemora > I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀
First, the most important: relax and enjoy the season Enjoy holiday traditions and embrace special times with friends and family members – safely and while observing all the social distancing and other covid guidelines. But rather than trying to lose weight, just do your best to maintain your fitness level and make it to New Year’s Day without any new pounds showing up on the scale. That alone is something worth celebrating. While the holidays this year especially in the middle of this pandemic are going to be a most welcome break for many, others dread navigating all that extra food as well as keeping the fitness going strong. All landmines to that carefully crafted nutrition and fitness plan that you’ve been following! Fortunately, there are some simple things that can help you through the season without gaining extra weight. 1. Figure out what usually causes you to stray away from either your eating plan or your scheduled workouts. Once you know what causes you to miss them, you can plan to avoid that. If you know that holiday lunches are your nemesis, then order soups, drink an extra glass of water and look for lower calorie options on the menu (#noomalicious!). 2. Three big ticket items for success are all related to each other. Exercise in the morning if you can, make a dedicated plan for working out and/or eating, and stick to it as much as possible. If you can exercise in the morning, you can avoid a lot of the interruptions (as well as all the good reasons for not going to the gym) that pop up during the day, and if you know what you are going to do, then you can get in an effective workout quicker. Sticking to the plan will probably be the hardest part, so put some motivational pictures and sayings around where you will see them, take a gym bag wherever you go just in case, and lay out clothes the night before. These will all help you get those workouts in and stick to your plan. 3. Make getting enough sleep a priority. Too often if we have extra alcohol, stay out late with friends, go out shopping and planning parties, sleep gets pushed to the back burner. Not only will lack of sleep slow your metabolism down, you are more apt to make poor choices when you are not in a rested state. Getting enough sleep avoids all of those pitfalls. A really important aspect to remember is that complete denial of treats and self-indulgence at dinners and parties usually ends up in bingeing or overindulgence in compensation. Weight loss and fitness is not a sprint, it’s a long-term process. A cheat day or meal is perfectly fine, as long as you have accounted for it in your overall plan. Throw in an extra workout, have tea and avocado toast instead of the casual brunch loaded omelet. 4. Alcohol and the associated empty calories are also pitfalls to avoid. A few things you can do are to substitute lower calorie options, such as diet instead of regular soda in mixed drinks, lower calorie beers, and having a glass of water or sparkling water in between drinks can help stave off overindulgence. The holidays can definitely be a derailment for almost anyone in regard to proper nutrition, getting in workouts, and staying true to the overall goal. However, with a little bit of planning and preparation, you can get through the holiday season without falling apart, and still enjoying the holiday season! @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏💪🏋🔥🚀 my first virtual race 2️⃣0️⃣2️⃣0️⃣@philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀 The full playlist can be found here. @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
🙏❤️💪🏋️♀️🔥🚀 Modern Weight Management … works super well for sports! I lost 30 pounds in 3 months with Noom — the app kept me accountable and reframed how I thought about weight management, as the app intends to help people view food, exercise, and weight loss in a way that allows them to stick with “cleaner eating” long-term without constantly starving themselves: Noom's goal is to be honest about weight management and how education and accountability can lead to positive changes in your lifestyle. Noom weight loss What enticed me about Noom, specifically, was that the program relies on the necessary ingredients for weight loss — looking at what you eat and how much you move — while also tying in a psychological component and daily accountability. Once you sign up for the program (best deals is $199 yearly), the app asks for a bit of personal information, as well as a weight goal and a few other personal goals. You'll then be connected with a weight loss coach and begin an educational journey that covers everything from mindful eating to identifying goal-disrupting triggers. Noom lifestyle Each day has about five to 10 minutes of reading and quizzes, with the goal of reconfiguring the way you think about food and exercise. You'll also interact with a health coach along the way. Though initial interactions do seem generated and by-the-book, it gets more personalized as you get deeper into the program. In addition to the reading and coaching, you're also prompted to weigh yourself daily, log your food intake, and input any exercise you complete outside of walking. Steps are logged for you via a smartphone or step tracker and are factored in accordingly. Ultimately, the goal of Noom is to help you reframe the way you think about food, exercise, and weight management in a way that translates to lifelong change. @philippemora > I come from the future. I work and I workout. Always be kind and passionate.
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Weights, Track, music, PLACEs. Always be kind and passionate.
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