In most of the questions I get from you, there are a few key words: exercise, nutrition, pounds.
I hope this post will bring you some answers and why not, help you understand how you can be healthy and active.
I’ve been doing sports for as long as I can remember, I guess you could say. This has become a lifestyle for me. I’ve run it on performance, balance and well-being.
I learned best on my body, about how to act, depending on goals, but mostly on factors 🙂
Depending on age, diet and training plan, recovery and goals, my body reacted differently.
You may say I’m old-fashioned, but I don’t have fixed rules. Such as having to go on diets of “n” names, to train in the morning or evening, to do exercise “x” or else you won’t be satisfied with yourself. For a healthy and active lifestyle, balance is key. When we set our goals a little higher, things are a little different, but we’ll get to that in the next post, when I’ll also describe how I’m preparing for my next fitness competition, Miss Fitness Universe (now as a mom 
).
Today we are talking about the first steps. About simple, small and safe steps.
A healthy lifestyle: health, fitness and exercise.
Health has several dimensions: emotional, intellectual, physical, social and spiritual. In order to maintain good health, a person must examine each of these dimensions and orient themselves in a way that allows them not only to live a long life, but also to enjoy life.
Somehow here I answer the questions: when is it best to exercise, what do I need to do to see results, what exercises are right for me?
We are different. And we have to keep that in mind.
Physical condition is influenced by:
Age
Gender: after the age of 11, boys continue to grow taller and stronger. Girls have better flexibility.
Body type: somatic type makes a person better suited for some activities than others.
Diet. Fitness is dependent on health, so a balanced, healthy diet is essential.
Exercise is a very important factor. Regardless of age, exercise strengthens and maintains fitness.
Stress decreases fitness because it affects health. EXERCISE REDUCES STRESS LEVELS.
Environment, illness and exhaustion are other factors influencing physical condition.
WHEN IS IT BEST TO TRAIN? Morning or evening?
The eternal question, to which I always have the same answer. WHEN IT’S BEST FOR YOU! When you feel motivated, with higher energy levels.
We have diphtheritic lifestyles, and as I said above, there are also some factors that influence our pace. How much training is good for me?
1minute is better than none! 30 minutes a day would be my recommendation, for an average level, 3-4 times a week.
The bigger the goal, the more time you have to adapt to the sport.
Combine exercises. If you want to lose weight, you need to have cardio and toning workouts too. Don’t be disappointed that you don’t make it to the gym, or to “x” class. You can also exercise at home. You can run in the park. The important thing is to do something. When you run out of inspiration, look for items you can include in your routine.
On my pages and on my YouTube channel, you can find some more circuit ideas that you can “play with”. Click Here to have fun!
How do I find my motivation?
MOTIVATION is the active factor in a person’s decision to engage in an activity and to put effort into it. The more motivated you are, the harder you will work and the more likely you are to succeed.
We can motivate ourselves from examples we appreciate, or why not, people who are the ultimate goal.
– Set a goal. Think about it daily and make an action plan.
– Get excited.
– Seek support. Don’t set off alone. Share your goal with someone who can help you achieve it, or simply support you.
– Devotion.
– Find inspiration. Read success stories, look for positive and determined people.
– Stick with it. Whatever you do, don’t give up. Stay focused on the goal. Everyone has a better day and a less good day. You’re stronger than you think.
– Think benefits, not difficulties.
One of the problems we face is thinking about how hard it is. The exercises are hard, the menu is different, the temptations are great. But instead of worrying about all that, think about the results you’ll get if you keep your motivation to the end.
– Replace negative phrases with positive ones:
Instead of: how hard it is, I can’t! Say: I can do that. I am capable!
FOOD!
Healthy food. Pre-workout snacks. Bloating. Are carbohydrates fattening?
Our body needs carbohydrates. Muscle cells and the brain run on carbohydrates. Foods high in carbohydrates, when eaten in their natural state, are low in calories and high in fibre.
It is usually the small amount of added fats or oils that makes you fat. A cup of mashed potatoes, for example, has only 130 calories. Put a tablespoon of butter on top and you’ve added 100 calories. So stop cutting carbs out of your diet. But eat them as simply as possible.
Appetite is not controlled by the weight of food eaten, but by fibre, nutrient density and calorie density. Green vegetables, fresh fruit and legumes will make your stomach feel full and are low in calories too. In my house, they are a must.
Last night I ate some low fat cheese (cheese pearls ) which gave me an intake of 18 grams of protein per 200gr, where I added a mix of raw vegetables (carrots, then, glug). Healthy and tasty. So even if you get home late, and you’re hungry, this is a great example of dinner. You can replace the cheese with a hummus paste, or even fish/chicken, baked/grilled.
In the morning you can eat eggs, vegetables, yoghurt or fruit smoothies.
For lunch, I go for simple options: salad, vegetables, animal and vegetable protein, wholemeal pasta…I cook them as simply as possible, and make sure I have something fresh for every meal.
For snacks before the gym. It depends when you train. If you work out early in the morning, you can have just a shake, yoghurt or a banana, and in the evening some nuts or fruit.
Main meals should be respected. The important thing is to keep it small, to speed up the metabolism.
Bloating. Various foods and carbonated juices cause bloating. Causes can also be due to wrong combinations, eating on the run and quantity.
A balanced and healthy lifestyle also helps you get rid of this discomfort.
Remember: BALANCE IS THE KEY!
Train to your ability, eat healthy and controlled. No extremes. No drastic diets. No too difficult workouts, or too much time in the comfort zone. Know your goal well and be patient, because healthy results come with time and sweat.
Until next time,
Live active and healthy 🙂
AB
