Tag: Evernote for Fitness

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Built to last – Fitness Challenge – Day 12

CONGRATULATIONS!! Ready to finish with a bang? Also, you should weight and measure your body perimeters to check your progress!!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, lats, triceps, and biceps. This is the exercise list:

  1. Mountain Climbers – 40 seconds
  2. Lateral Plank (Left) – 40 seconds
  3. Lateral Plank (Right) – 40 seconds
  4. REST – 20 seconds
  5. Wall Squat – 40 seconds
  6. Resistance Band Squat – 40 seconds
  7. REST – 20 seconds
  8. Resistance Band Deadlift – 40 seconds
  9. Bent Over Back Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Extensions inverted grip – 40 seconds
  12. Resistance Bands Seated Preacher Curls – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Lying Quad Stretch (left) – 40 seconds
  4. Lying Quad Stretch (right) – 40 seconds
  5. Hurdler Hamstring stretch (left) – 40 seconds
  6. Hurdler Hamstring stretch (right) – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Avocado. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Kidney beans. Read my blog about the kidney beans health benefits.

Trainer Tips: #Gym Instructors, Personal Trainers, and Online Training

What exactly do gym instructors do in comparison to personal trainers?

A Gym Instructor is usually employed by the gym and is mainly there to ensure that members are using the equipment properly and safely. The most important responsibility they have is to check that gym members are using the correct technique when performing any exercises. If the wrong technique is used, injuries can occur easily so it is best to have an instructor there to avoid it. Almost exclusively based at a gym, an instructor is there for everyone, often volunteering to spot gym members who are performing slightly more difficult exercises such as lifting heavier weights.

A Personal Trainer is there to help their clients. However, they have a more personal approach, as the name would suggest. Their primary focus is their client reaching their fitness goals. Being a qualified Personal Trainer means that they have the knowledge and tools to work with a client on a specific pathway. This will differ client to client but will usually be based around working out their current level of fitness through fitness testing, developing long term and short term goals for the client and then developing a plan to assist the client to achieve these goals.

They also assess the progress and adjust the goals accordingly to help maintain the motivation of the client. If the client wants to lose x amount of weight, the PT will work on developing a workout that will turn that into a reality. A Personal Trainer also has studied nutrition and as a result will be able to amend clients eating habits not only to help them to achieve the goals that the clients have set for them but in order to assist them to become a healthier individual in general.

A Personal Trainer is also there to provide motivation, to ensure the client doesn’t give up. Developing this long-standing relationship is one of the key differences between that of a PT and a gym instructor. While the gym instructor will help you, their services are utilized on a more ad hoc basis.

Personal Training and Online Training: People tend to think there is an obvious difference between face-to-face training and distance training as if they were two separate realities. But the truth is that today, there is no such difference. There is quality personal training, which involves caring for the client and making sure that they achieve their goals. Quality training is related to the service received by the client. It is not about face-to-face or online. It is about paying attention.

The statistics offer a revealing fact: clients perform less than five face-to-face sessions per month on average. This means that clients work with their personal trainer an average one day per week. The reasons? Cancellations due to schedule problems, trips, meetings, unscheduled issues… whatever. The truth is that clients training face-to-face, work with their coach less than five times per month. This can make achieving significant changes very difficult.

The purpose of online training is providing a new service to the client, based on specific objectives. It is about always being in touch, and monitoring all of your client’s progress on the go, no matter where they are. It is necessary to be there for the clients every day throughout the training plan. Technology makes this possible, effective and bi-directional. Client and coach can be in touch despite physical distance, adjusting online sessions to the needs and personal circumstances of the client each day, giving an astonishing added value.

Thanks for joining and completing the challenge! I hope you´ve enjoyed it and, most important, got the results you´re expecting.

Don´t miss a workout:

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Built to last – Fitness Challenge – Day 11

Hello! We´re almost there. Just two workouts to go!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, delts, traps, lats, pecs, triceps, and biceps. This is the exercise list:

  1. Bird-Dog and Crunch (Left) – 40 seconds
  2. Bird-Dog and Crunch (Right) – 40 seconds
  3. Resistance Band Accordion Crunches – 40 seconds
  4. REST – 20 seconds
  5. Rear Shoulder High Row – 40 seconds
  6. Resistance Band Shrugs – 40 seconds
  7. REST – 20 seconds
  8. Resistance Band Push Up – 40 seconds
  9. Lying Lat Pull – 40 seconds
  10. REST – 20 seconds
  11. Standing Overhead Triceps Extension – 40 seconds
  12. Hammer Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Standing Wall Chest Stretch (left) – 40 seconds
  4. Standing Wall Chest Stretch (right) – 40 seconds
  5. Standing Shoulder Stretch (left) – 40 seconds
  6. Standing Shoulder Stretch (right) – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Cod. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Avocado. Read my blog about the avocado health benefits.

Trainer Tips: #Weight-Loss Maintenance

When your goal is to lose weight, being tunnel-vision focused on dropping those pounds isn’t totally a bad thing. The more you focus, the more likely you are to stick to your plan, even when you hit roadblocks. And that will help you reach your goal faster. But while thinking short-term can help you lose weight, it can also make it hard to keep the weight off, which is the bigger challenge.

Here’s why keeping weight off is harder than losing weight:

  1. YOUR METABOLISM SLOWS: Our metabolism becomes more efficient when we lose weight. As your metabolism becomes more efficient, you burn fewer calories, leading to regain weight.
  2. YOUR HORMONES CHANGE: Studies found that after losing weight, levels of leptin, which decreases appetite, decrease, while levels of ghrelin, which increases appetite, increase. Because of this change, you are more likely to be hungry and less likely to feel full on foods that used to make you feel full.
  3. EATING IS MORE REWARDING: On top of being more appetizing, food gives you a bigger high when you do eat. When you have food, your brain releases dopamine, the neurotransmitter that’s produced when your brain expects a reward. So that makes food more pleasurable, makes you want it more, makes it harder to resist it and makes you crave it more.

Yes, most of these changes are beyond your control, but that doesn’t mean you are doomed to yo-yo diet. The key to keeping weight off is to think long-term from the beginning. Strive for consistency. Researchers found that following an unwavering schedule of exercising and eating healthy can help you manage your weight long term. It’s about making it a lifestyle that stands the test of time.

See you on Friday!

Don´t miss a workout:

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Built to last – Fitness Challenge – Day 10

Hello, do you realize you´re facing the last week? I knew you could do it!

Our deepest fear is not that we are inadequate. 
Our deepest fear is that we are powerful beyond measure. 
It is our light, not our darkness
That most frightens us.

We ask ourselves
Who am I to be brilliant, gorgeous, talented, fabulous?
Actually, who are you not to be? 
You are a child of God.

Your playing small 
Does not serve the world. 
There’s nothing enlightened about shrinking 
So that other people won’t feel insecure around you.

We are all meant to shine, 
As children do. 
We were born to make manifest 
The glory of God that is within us.

It’s not just in some of us; 
It’s in everyone.

And as we let our own light shine, 
We unconsciously give other people permission to do the same. 
As we’re liberated from our own fear, 
Our presence automatically liberates others.

Marianne Williamson

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, delts, lats, pecs, triceps, and biceps. This is the exercise list:

  1. Plank – 40 seconds
  2. Plank Twist – 40 seconds
  3. Glute Bridge – 40 seconds
  4. REST – 20 seconds
  5. Resistance Band Squat and press – 40 seconds
  6. Resistance Band Lateral Raise – 40 seconds
  7. REST – 20 seconds
  8. Bent Over Back Row – 40 seconds
  9. Standing Chest Press – 40 seconds
  10. REST – 20 seconds
  11. Triceps Pulldown – 40 seconds
  12. Resistance Band Standing Biceps Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Child pose – 40 seconds
  2. Lying Quad Stretch (left) – 40 seconds
  3. Lying Quad Stretch (right) – 40 seconds
  4. Figure 4 (left) – 40 seconds
  5. Figure 4 (right) – 40 seconds
  6. Standing Chest Stretch – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Eggs. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Cod. Read my blog about the cod health benefits.

Trainer Tips: #Fats

Are you afraid of fat? Don’t be. In addition to making food taste good, fat plays an important role in a healthy, balanced diet. Fat is crucial for life — so much so that our bodies figured out a way to make fat even if we eat almost no fat at all. Excess carbs and protein can both be converted into fat and stored as energy. Fat also helps our bodies function correctly in several ways.

At 9 calories per gram, fat is the most calorie-dense of the macronutrients (carbs and protein each have 4 grams). This makes sense since one of the biggest roles of fat is energy storage. For day-to-day activities — from sitting in front of your computer to walking the dog — fat is the main fuel our bodies burn for energy. Generally, during an activity where your heart rate is less than 70% of its maximal rate, fat serves as your body’s primary source of fuel.

Fat is found in a wide variety of foods — either naturally occurring or added fat during processing and cooking. Naturally occurring fats tend to be found in dairy, meat and fish, nuts and seeds, oil and fatty fruits (Think: olive oil and avocado). Added fats tend to be found in processed and packaged goods. Not all fats are created equal when it comes to health.

Saturated fat mostly comes from animal sources like meat, particularly red meat, and dairy. Certain plants and their oil are high in saturated fat, such as coconut and palm. Virtually all major health organizations advise us to eat less saturated fat since it raises LDL cholesterol, a risk factor for heart disease.

Trans fat is synthetically made by taking liquid unsaturated fat and blasting it with hydrogen so it resembles solid saturated fat. This makes foods more shelf stable, easier to cook with and allows manufacturers to replace saturated fat in their products. However, evidence has revealed trans fats are one of the worst things for your heart. Not only do trans fat increase LDL (bad) cholesterol, but they also decrease HDL (good) cholesterol.

Monounsaturated and polyunsaturated fat is what we think of when we say “healthy” fats because they don’t carry the same risk for heart disease as saturated and trans fat. Generally, found in high-fat, plant-based foods such as avocado, nuts, seeds, olives and fatty fish such as salmon, tuna and mackerel.

Omega-3 and Omega-6: While they’re technically polyunsaturated fats, the omegas deserve a separate call-out since our bodies cannot produce them and we must get these from the foods we eat. Both omega-6 and omega-3 fats play important roles in regulating our immune systems. Omega-3 fat plays an essential role in developing our vision and nervous systems.

Till Wednesday! Have fun!

Did you just find this challenge? Start from the beginning:

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Built to last – Fitness Challenge – Day 9

Hi! Last workout this week.

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, pecs, delts, and triceps. This is the exercise list:

  1. Alternating Shoulder Tap Plank – 40 seconds
  2. Mountain Climbers – 40 seconds
  3. REST – 20 seconds
  4. Resistance Band Squat – 40 seconds
  5. Bodyweight Backward Lunges – 40 seconds
  6. REST – 20 seconds
  7. Hand Release Push Ups – 40 seconds
  8. Resistance Band Shoulder Press – 40 seconds
  9. REST – 20 seconds
  10. Standing 1 arm Triceps Extension (Left) – 40 seconds
  11. Standing 1 arm Triceps Extension (Right) – 40 seconds
  12. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Lying Quad Stretch (left) – 40 seconds
  2. Lying Quad Stretch (right) – 40 seconds
  3. Hurdler Hamstring stretch (left) – 40 seconds
  4. Hurdler Hamstring stretch (right) – 40 seconds
  5. Standing Chest Stretch – 40 seconds
  6. Standing Triceps Stretch (left) – 40 seconds
  7. Standing Triceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Quinoa. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Eggs. Read my blog about the Eggs health benefits.

Trainer Tip: #4 Drinks That Can Help You Lose Weight

Is what you drink affecting your ability to lose weight? The short answer is yes. Liquid calories play a huge part in our health, and the amount you consume is directly related to your ability to control the number on that scale. Beverages go down quicker and easier than food. But that’s also the definition of “mindless” consumption: not paying attention while we’re doing other things.

Sodas, as most of you know, are liquid sugar. But that’s also true of many other beverages, including energy drinks, iced lattes, bottled green teas, smoothies, sports drinks, alcoholic beverages, sweetened teas and, yes, even those fresh-pressed organic juices from your local juice bar. Most of these contain a lot of sugar and very little fiber to help keep you full. A few hundred calories per day can add up quickly, as many people fail to factor liquid calories into their daily intake.

Most sodas, bottled teas, energy drinks and sports drinks have sugar and calories listed on the container. Always read labels, and choose beverages with little- to no-added sugar and calories.

Alcohol is where things can get tricky, as calories, fat, sugar, and carbohydrates aren’t required to be listed on labels. With 7 calories per gram of alcohol, it’s the second most concentrated source of calories, more than both carbohydrates and fat. It’s also absorbed directly into the bloodstream, meaning your body doesn’t burn extra calories in order to process and break it down. Many of today’s trending craft beers have as much as 200–250 calories per pint, and that’s just for one. Wine has around 120 calories per 5-ounce pour if you can limit it to just a glass. Cocktails mixed with sodas, simple syrups, and tonic waters add up quickly, too. Limiting alcoholic beverages is one of the first steps you can take for successful weight loss.

But wait: The good news is there are a few things (other than water) that you can start sipping that may aid your efforts to shed some pounds. Drinking to promote better hydration, sleep and digestion can also help with weight-loss efforts.

1. Green Tea: Drinking green tea regularly may not only boost your fat-fighting metabolism but may also play a key role in weight maintenance and hunger suppression. Green tea is also brimming with antioxidants and flavonoids that are good for overall health. Drink freshly brewed tea with no added sugar or cream. Bottled store-bought varieties have fewer antioxidants (the concentration decreases the longer tea sits after brewing) and are often pumped full of honey or sugar.

2. Coffee: A 2015 study in the Journal of Sports Medicine and Physical Fitness found that participants could do almost 20% more leg presses and 12% more bench presses when they drank 2–3 cups of coffee before their workout. A similar 2011 study found an increase in energy expenditure both before and after exercise in the group that drank coffee before exercise. In addition, coffee positively affects the hormones that help improve blood-sugar regulation. Maintaining stable blood sugar is essential to your well-being, overall fitness, regulating your hormones and plays a role in how much fat your body is able to store and burn. But before you get too excited, I recommend you skip the sugar and heavy cream, the benefits noted above are singular to black coffee, not the mostly sugar and milk-based lattes, frappes, and mochas from Starbucks, McDonald’s and Dunkin Donuts, which sell drinks that may contain more than 1/4 cup (50 grams) of sugar!

3. Kombucha: This fizzy, pleasantly puckery fermented beverage is made by adding a probiotic-rich bacteria to lightly sweetened tea. More and more research is looking into gut health and how it relates to obesity and weight, finding that the millions of bacteria that live in our guts may play a large role by altering the way we store fat, how we balance blood sugar and how we respond to the hormones that make us feel hungry and full. Fueling our gut with beverages and foods that stimulate good bacteria may make losing weight easier than we ever thought possible. Kombucha is readily available in most supermarkets and comes loaded with probiotics, just be sure to look for brands with less than 5 grams sugar per serving.

4. Turmeric Milk Tea: I’ve said it here before: Sleep is essential for more efficient weight loss. Drinking turmeric-steeped warm milk before bed may help you catch more sleep. The brain uses calcium and tryptophan (both of which are found in dairy products) to make sleep-inducing melatonin. Turmeric contains a component called curcumin, which may shrink the size of adipose cells and limit fat accumulation. Curcumin also stimulates antioxidant effects, reduces inflammation and may help relieve anxiety. Research on turmeric is still young, but it certainly can’t hurt to add this warming spice to your nightly routine.

Wish you a great weekend!

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Built to last – Fitness Challenge – Day 8

Hello! Are you ready? Let´s go!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, lats, traps, delts, and biceps. This is the exercise list:

  1. Lateral Plank (Left) – 40 seconds
  2. Lateral Plank (Right) – 40 seconds
  3. Bear Crawl – 40 seconds
  4. REST – 20 seconds
  5. Resistance Band Squat – 40 seconds
  6. Bodyweight Lateral Lunge – 40 seconds
  7. REST – 20 seconds
  8. Lying Lat Pull – 40 seconds
  9. Upright Row – 40 seconds
  10. REST – 20 seconds
  11. Resistance Band Lateral Raise – 40 seconds
  12. Standing Biceps Curl Reverse Grip – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Lying Quad Stretch (left) – 40 seconds
  4. Lying Quad Stretch (right) – 40 seconds
  5. Figure 4 (left) – 40 seconds
  6. Figure 4 (right) – 40 seconds
  7. Standing Shoulder Stretch (left) – 40 seconds
  8. Standing Shoulder Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Salmon. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Quinoa. Read my blog about the quinoa health benefits.

Trainer Tips: #Carbs

Carbohydrates are controversial among people trying to lose weight. Because individual carbohydrate needs aren’t one-size-fits-all. The Recommended Dietary Allowance (RDA) for carbohydrates is 130 grams per day. This is the minimum amount required to fuel an adult’s brain, red blood cells and central nervous system optimally. Without enough carbohydrates to maintain your blood sugar in a happy range, the body starts breaking down protein — lean muscle tissue — into glucose to bring blood sugar back to normal. The RDA of 130 grams carbohydrates per day is a minimum for adult bodies to function properly. Most people need more. According to the Dietary Guidelines for Americans, carbohydrates should make up 45–65% of total calories in our diet.

As you´re exercising regularly, I recommend that carbohydrates represent 60% of your diet. It is very easy to calculate, simply multiply by 2 the amount of protein we have calculated on Monday.

A traditional “low-carb” diet has 40% or fewer calories coming from carbohydrates. There’s no denying that many have lost weight and kept it off successfully with this lifestyle. It’s popular for a reason, but it certainly is not the only way to lose weight — and it may not be for everyone. Eating a low-carb diet (especially a restrictive one) affects your blood sugar levels, which can cause unfavorable side-effects in some people, including being mildly to downright uncomfortable, shakiness, nervousness or anxiety, chills, irritability, lightheadedness, headaches, hunger, nausea, fatigue, blurred vision, lack of coordination and more. These effects and the restriction required can make a low-carb diet difficult to stick with.

Carbohydrates are found in almost all foods and provide 4 calories per gram. Carbohydrate-containing foods generally have a combination of two types of carbohydrates: simple and complex.

Simple carbs are also known as “sugar.” It’s made of up to two sugar building blocks connected in a chain. The building blocks can be glucose, fructose and galactose. Because the chains are short, they’re easy to break down, which is why they taste sweet when they hit your tongue. They are also digested and absorbed into the bloodstream quickly.

Foods high in simple carbohydrates include sweeteners (table sugar, syrup, honey), candy, jellies and jams and refined flour. Fruits, vegetables, beans, and dairy contain simple carbs, too, but they come with vitamins and minerals, plus fiber and/or protein, so they’re still healthy choices.

Complex carbs can be either “starch” or “fiber.” This carbohydrate is made of three or more sugars connected in a chain; they also contain fiber and tend to come in foods that also contain protein and/or healthy fats, as well as vitamins and minerals. They use the same sugar building blocks as simple carbs, but the chains are longer and take more time to break down, which is why they don’t taste as sweet. The longer chains also slow digestion and thus absorption of the monosaccharides all carbs are broken down into, resulting in a more gradual insulin response, as well as increased satiety.

Foods high in complex carbohydrates include bread, rice, pasta, beans, whole grains, and vegetables.

When it comes to choosing carbohydrates to eat or drink, here are three rules to help you choose well:

  1. EAT MORE COMPLEX CARBS FROM WHOLE-FOOD SOURCES: Vegetables, beans, nuts and seeds, 100% whole-grain bread, pasta, and brown rice should also be included in this rule. These foods are a source of fiber, vitamins, minerals, and protein.
  2. EAT FEWER COMPLEX CARBS FROM REFINED SOURCES: Foods like white rice, white bread, and traditional pasta are more processed.
  3. EAT SIMPLE CARBS IN MODERATION: Most sources of simple carbohydrates are considered “empty calories” because they’re high in calories but contain little to no micronutrients. They’re a likely culprit when it comes to spiking blood sugar. Fruit and milk are exceptions to this rule because they contain beneficial vitamins and minerals.

See you on Friday!

Don´t miss a workout:

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Built to last – Fitness Challenge – Day 7

Hello! Let’s conquer this week!

Don’t give up, you still have time
to reach up and start anew,
Accept your shadows,
Bury your fears,
Free your burdens,
Fly again.

Don’t give up, that’s what life is
Continue the journey,
Follow your dreams,
Unstuck time,
Move the rubble,
And uncover the sky.

Don’t give up, please don’t give way,
Even if the cold burns,
Even if fear bites,
Even if the sun sets,
And the wind goes silent,
There is still fire in your soul
There is still life in your dreams.

Because life is yours and yours is the desire
Because you have loved it and because I love you
Because wine exists and love is true.
Because there are no wounds that time doesn’t cure.

To open the doors,
Take away the locks,
Abandon the walls that have protected you,
To live life and accept the challenge
Get back laughter,
Practice a song,
Lower the guard and extend the hands
Open the wings
And try again,
Celebrate life and take back the skies.

Don’t give up, please don’t give way,
Even if the cold burns,
Even if fear bites,
Even if the sun sets,
And the wind goes silent,
There is still fire in your soul
There is still life in your dreams.

Because every day is a new beginning, 
Because this is the hour and the best moment.
Because you are not alone, because I love you.

Mario Benedetti

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, thighs, pecs, rear shoulder, triceps, and biceps. This is the exercise list:

  1. Plank Twist – 40 seconds
  2. Bird-Dog and Crunch (Left) – 40 seconds
  3. Bird-Dog and Crunch (Right) – 40 seconds
  4. REST – 20 seconds
  5. Resistance Band Squat – 40 seconds
  6. Bodyweight Forward Lunges – 40 seconds
  7. REST – 20 seconds
  8. Push ups – 40 seconds
  9. Rear Shoulder High Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Pulldown – 40 seconds
  12. Standing Biceps Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Lying Quad Stretch (left) – 40 seconds
  3. Lying Quad Stretch (right) – 40 seconds
  4. Hurdler Hamstring stretch (left) – 40 seconds
  5. Hurdler Hamstring stretch (right) – 40 seconds
  6. Standing Chest Stretch – 40 seconds
  7. Standing Shoulder Stretch (left) – 40 seconds
  8. Standing Shoulder Stretch (right) – 40 seconds
  9. Standing Triceps Stretch (left) – 40 seconds
  10. Standing Triceps Stretch (right) – 40 seconds
  11. Standing Biceps Stretch (left) – 40 seconds
  12. Standing Biceps Stretch (right) – 40 seconds

Eating to succeed

The suggested food for today was Chickpeas. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Salmon. Read my blog about the salmon health benefits.

Trainer Tips: #10 Reasons Why You Should Be Stretching

Flexibility training is an essential, yet often overlooked health-related component of fitness. Numerous studies support the short- and long-term benefits of various types of stretching, including static stretching, dynamic stretching, and proprioceptive neuromuscular facilitation (PNF), just to name a few. Here are 10 reasons why you should be stretching on a regular basis.

1. Decreased stress: Chronic stress can produce a number of undesirable responses in the body, including increased feelings of anxiety, fatigue and tension. Regularly stretching has been shown to reduce mental tension and, when combined with mindful breathing techniques, may also help to decrease anxiety and depression.

2. Reduced pain and stiffness: Excessive muscular tension can increase discomfort throughout the body. However, studies have shown that regularly performing static stretching can help to decrease stiffness, reduce pain levels (especially in individuals with chronic neck or low-back pain), and may even reduce the frequency and severity of muscle cramps.

3. Improved health: Regularly performing stretching exercises, such as PNF stretching, static stretching, and stretches from mind-body disciplines such as yoga, can help to reduce blood pressure, heart rate and breathing rate, counteracting the body’s physiological responses to stress and muscular tension.

4. Enhanced range of motion: Various types of stretching as well as other supportive self-care strategies, such as self-myofascial releasing using a foam roller, can help to enhance unrestricted movement of the major joints of the body, including key areas that are designed to be mobile, such as the hips and shoulders.

5. Improved function: As a result of poor posture, repetitive movement patterns, improper body mechanics, and spending long periods of time seated, muscles in the body can become chronically tense, tight and contracted, causing them to become less strong and supple. Regular stretching helps to improve overall function by ensuring that the body can more effectively respond to the stresses imposed by various types of daily movement and activity.

6. May reduce risk of injury: Although the evidence is far from definitive, there are some promising findings regarding the role that stretching may play in helping to reduce the risk for injury.

7. Enhanced performance: When included as part of a well-rounded fitness routine, regular flexibility training, can help enhance agility, power, speed and muscular strength.

8. Improved blood flow and circulation: Regular flexibility training can help to improve blood flow and circulation, thereby allowing for the enhanced transportation of oxygen and nutrient-rich blood throughout the body.

9. Minimized wear and tear on joints: When muscles become chronically tight and tense, opposing muscles become weakened, producing unnecessary wear and tear on various joint and structures within the body. Regular stretching helps to ensure the muscles on each side of a joint maintain an equal degree of pull so that the joint is able to move freely and efficiently in all directions, allowing for optimal movement and less stress on the body.

10. Improved quality of life: Although there are physiological changes that occur as we grow older, regularly stretching and performing range of motion exercises can improve flexibility at any age, helping to increase longevity and enhance overall quality of life.

See you on Wednesday!

Don´t miss a workout:

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Built to last – Fitness Challenge – Day 6

You should be proud, week 2 is almost over. I´m so proud of you!

This weekend you should weight and measure your body perimeters to check your progress so far.

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today we´re going to work our core, lats, pecs, traps, and triceps. This is the exercise list:

  1. Alternating Elbow Tap Plank – 40 seconds
  2. Single Leg Glute Bridge (Left) – 40 seconds
  3. Single Leg Glute Bridge (Right) – 40 seconds
  4. REST – 20 seconds
  5. Lying Lat Pull – 40 seconds
  6. Standing Row – 40 seconds
  7. REST – 20 seconds
  8. Standing Chest Press – 40 seconds
  9. Upright Row – 40 seconds
  10. REST – 20 seconds
  11. Standing 1 arm Triceps Extension (Left) – 40 seconds
  12. Standing 1 arm Triceps Extension (Right) – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Child pose – 40 seconds
  3. Standing Wall Chest Stretch (left) – 40 seconds
  4. Standing Wall Chest Stretch (right) – 40 seconds
  5. Standing Triceps Stretch (left) – 40 seconds
  6. Standing Triceps Stretch (right) – 40 seconds

Eating for succeed

The suggested food for today was Squid. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Chickpeas. Read my blog about the chickpeas health benefits.

Trainer Tips: #Walking

You have been training for two weeks and, in my opinion, it is time that you consider adding another healthy habit that will bring you many benefits with little effort: walking.

Walking is simple, free and one of the easiest ways to get more active and become healthier. Also, it´s free or low-cost because you don’t need special equipment, clothing, facilities, or training, can easily fit your schedule, needs, and abilities. It’s a good way to start getting active if you’ve been inactive. It’s underrated as a form of exercise, but walking is ideal for people of all ages and fitness levels who want to be more active.

Walking offers health benefits, such as:

  • Lowering your risk of high blood pressure, high cholesterol, heart disease, and type 2 diabetes
  • Strengthening your bones and muscles
  • Helping you burn more calories (lose body fat)
  • Improving your fitness
  • Lifting your mood

Before you start:

  • Use shoes or trainers that are comfortable, provide adequate support and don’t cause blisters will do.
  • Wear comfortable clothing that allows you to move freely.
  • Choose thin layers, which you can add or remove depending on conditions.
  • If you’re walking to work, you could wear your usual work clothes with a comfy pair of shoes and change shoes when you get into work.

Starting out:

Start slowly and try to build your walking regime gradually. To get the health benefits from walking, it needs to be of moderate-intensity activity. In other words, it needs to be faster than a stroll.

If you can only walk fast for a couple of minutes, that’s fine. Don’t overdo it on your first day. You can break up your activity into 10-minute chunks, as long as you’re doing your activity at a moderate intensity.

Divide your walk into three parts:

  1. Warm up by walking slowly.
  2. Increase your speed to a brisk walk. Brisk walking means walking fast enough to raise your heart rate while still being able to speak and breathe easily.
  3. Cool down by slowing your pace.

When walking, be sure to use proper form:

  • Keep your chin up and your shoulders slightly back and relaxed.
  • Look forward, not at the ground.
  • Keep your back straight, rather than arched forward or backward.
  • Let the heel of your foot touch the ground first, and then roll your weight forward.
  • Walk with your toes pointed forward.
  • Swing your arms naturally.

Make it a habit

Setting realistic goals, such as walking 10 to 15 minutes, three times a week. Think about the following as you set your goals and create an action plan:

Goals

  • How far and how often you will walk to start
  • Where you want to be with your walking program in 6 months

Action Plan

  • Where you will walk
  • What days and times you will walk

Think of ways to include walking into your daily routine. Examples include:

  • Walking part of your journey to work
  • Walking to the shops
  • Leaving the car behind for short journeys
  • Walking the kids to school
  • Going for a stroll with family or friends after dinner

The important aspect to remember is to keep expectations realistic and attainable while still challenging. It’s important to modify the exercise prescription so your body will continue to adapt to the demands. For best weight-loss results, keep increasing the distance, time and/or intensity of your weekly walks. The key to achieving any fitness goal is consistency. As your fitness levels improve and exercise becomes a regular habit, you do need to gradually increase your activity levels week-to-week, but whether you choose to measure it in minutes or miles is up to you. 

Take it easy, but take a walk this weekend, you will instantly feel better and know you’re doing something good for your body, mind and soul.

See you on Monday, have a great weekend ahead!

Don´t miss a workout:

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Built to last – Fitness Challenge – Day 5

How do you feel today? A great workout is waiting for you, and we´ll learn how to calculate our protein needs, I hope you find it useful.

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a playlist to help you maintain a high training pace.

Today is about core, thighs, lats, pecs, shoulders, and biceps. This is the exercise list:

  1. Plank – 40 seconds
  2. Glute bridge – 40 seconds
  3. REST – 20 seconds
  4. Resistance Band Squat – 40 seconds
  5. Resistance Band Shrugs – 40 seconds
  6. REST – 20 seconds
  7. Bent Over Back Row – 40 seconds
  8. Bent Knees Push up – 40 seconds
  9. REST – 20 seconds
  10. Lying Delt Lateral Raise – 40 seconds
  11. Seated Preacher Curls – 40 seconds
  12. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Lying Quad Stretch (left) – 40 seconds
  2. Lying Quad Stretch (right) – 40 seconds
  3. Figure 4 (left) – 40 seconds
  4. Figure 4 (right) – 40 seconds
  5. Standing Chest Stretch – 40 seconds
  6. Standing Deltoid Stretch (left)- 40 seconds
  7. Standing Deltoid Stretch (right) – 40 seconds
  8. Standing Biceps Stretch (left) – 40 seconds
  9. Standing Biceps Stretch (right) – 40 seconds

Eating for succeed

The suggested food for today was Lentils. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Squid. Read my blog about the squid health benefits.

Trainer Tips: #Protein

How much protein do you really need on a daily basis? The truth is, the amount of protein the body needs varies from person to person depending on several factors such as muscle mass, activity level, age and fitness goals. According to the National Institutes of Health (NIH), the Recommended Daily Allowance (RDA) for protein intake is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound of body weight), however, they also note that a healthy diet can consist of 10–35% protein.

For years, I´ve been advising my clients to eat 30% protein, 60% carbs and 10% fat with excellent results. This way we avoid losing muscle mass and favor the loss of body fat.

While the NIH has indicated that the RDA is sufficient to meet protein needs for active people, other leading researchers and nutrition professionals recommend higher protein intake to meet the demands of physical activity. Below is a summary of the recommendations.

  • Healthy adults/sedentary individuals: 0.8g/kg
  • Pregnant women: 1.1g/kg
  • Lactating women: 1.3g/kg
  • Endurance athletes: 1.2–1.4g/kg
  • High-intensity interval training/Stop-and-go sports: 1.4–1.7g/kg
  • Strength athletes (to gain muscle mass): 1.6–1.7g/kg
  • Strength training (to maintain): 1.2–1.4 g/kg
  • Weight loss, calorie-restricted diets: 1.4–1.5g/kg

Multiply your weight in kilograms by the recommended protein value in grams to obtain your total daily protein needs.

As you’re considering your daily protein goals, also consider the fact that consuming more than 2.0g/kg has not shown any additional benefit, so more is not necessarily better.

When looking at the nutrition quality of proteins, the amino acid composition and digestibility are two important factors. Animal proteins from meat, chicken, fish, eggs and dairy are complete with all essential amino acids as compared to plant sources. Animal proteins are often regarded as higher-quality proteins because they have all the essential amino acids including a higher concentration of leucine per gram of protein. Leucine is the amino acid that triggers synthesis of muscle protein and can play a key role in weight loss, too.

Space your protein intake throughout the day in 20–30 gram meals every 3–4 hours. This “sweet spot” for protein timing and dosage ensures the body has access to optimal amino acids needed to achieve fitness and performance goals such as weight loss, muscle building and exercise recovery, as well as keep your body optimally fueled and satisfied throughout the day as your blood sugar and hunger changes.

While there is variance in protein content among different sources, below are some examples of high-protein foods to include in your regular rotation of meals:

  • 3 ounces of meat, fish or poultry: 21 grams
  • 1 cup of cooked beans: 16 grams
  • 1 cup of dairy or soy milk: 8 grams
  • 1 egg: 6 grams

I know calculating your protein intake may be difficult the first time, let me know if I can help you.

See you on Friday!

Join the tribe and don´t miss a workout:

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Built to last – Fitness Challenge – Day 4

Do not let

I know from experience that the second week can be hard so, here is a beautiful poem to lift up your week: 

Do not let the day end without having grown a bit,

without being happy,

without having risen your dreams.

Do not let overcome by disappointment.

Do not let anyone you remove the right to express yourself,

which is almost a duty.

Do not forsake the yearning to make your life something special.

Be sure to believe that words and poetry it can change the world.

Whatever happens, our essence is intact.

We are beings full of passion.

Life is desert and oasis.

We breakdowns, hurts us, teaches us, makes us protagonists of our own history.

Although the wind blow against the powerful work continues:

You can make a stanza. Never stop dreaming, because in a dream, man is free.

Do not fall into the worst mistakes: the silence.

Most live in a dreadful silence.

Do not resign escape.

“Issued by my screams roofs of this world,” says the poet.

Rate the beauty of the simple things.

You can make beautiful poetry on little things, but we can not row against ourselves. That transforms life into hell.

Enjoy the panic that leads you have life ahead. Live intensely, without mediocrity.

Think that you are the future and facing the task with pride and without fear.

Learn from those who can teach you. The experiences of those who preceded us in our “dead poets”, help you walk through life.

Today’s society is us “poets alive.” Do not let life pass you live without that.

Walt Whitman

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is a new playlist to help you maintain a high training pace.

To start this week, we´ll work abs, thighs, shoulders, triceps and biceps. This is the exercise list:

  1. Reverse Crunch – 40 seconds
  2. Bicycle Crunch – 40 seconds
  3. Lying Toe Touchers – 40 seconds
  4. REST – 20 seconds
  5. Wall Squat – 40 seconds
  6. Bodyweight Forward Lunges – 40 seconds
  7. REST – 20 seconds
  8. Lateral Raise – 40 seconds
  9. Rear Shoulder High Row – 40 seconds
  10. REST – 20 seconds
  11. Triceps Extensions inverted grip – 40 seconds
  12. Standing Biceps Curl (high anchor) – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

 

Eating to succeed

The suggested food for today was Turkey. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Lentils. Read my blog about the lentils health benefits.

Trainer Tips: #The benefits of strength training

Strength training isn’t about body-building or bulging muscles. Strength training focuses on building functional strength, which means strengthening your muscles, connective tissues and bones to handle a variety of moves, whether it’s lifting, pushing or pulling. Whether you’re looking to sign up for a 5K or simply live a healthier life and engage in a wide range of activities with greater ease, strength training can help you achieve your goals.

Strength training decreases the risk of heart attack and stroke, lower blood pressure and improves glucose metabolism and insulin sensitivity.

Strength training also has a positive influence on bone density, helping prevent osteoporosis in aging adults. Although aerobic exercise is still cited as an important component of promoting overall health, strength exercises play a particularly vital role in building and maintaining bone mineral content and density, fortifying your bones against injuries during exercise.

If it’s a svelte figure you’re gunning for, regular resistance training has been shown to improve body composition. It also assists in reducing belly fat and building lean mass. Also, studies have demonstrated that weight training improves performance in other sports.

Other studies have shown that regular strength work can have a positive influence on reducing feelings associated with anxiety, depression and chronic fatigue. What’s more, there’s no denying the boost in self-esteem you get when you look and feel stronger.

Congrats! Day 4 is in the books! Wish you a great week ahead.

See you on Wednesday!

Have you still discovered this challenge today? Subscribe and start from the first day:

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Built to last – Fitness Challenge – Day 3

Take your dreams seriously.

Last workout of the week. You´ve done it great so far!

Pre-workout Talk:

  1. Perform each exercise for the prescribed amount of time, doing as many repetitions as possible.
  2. Watch the technique, a poor technique leads to injuries and we do not want that.
  3. Once you have completed one exercise, go to the next one.
  4. Complete this circuit three times.
  5. If you have questions, reach me at the Facebook group.

RECOMMENDATION: Use Evernote to track your workout. Here is the note corresponding to this workout.

Here is another playlist to help you maintain a high training pace.

Today, is all about abs, lower and upper back, traps, triceps and biceps. This is the exercise list:

  1. Lower Abs Leg Circles – 40 seconds
  2. Side Lying Oblique Crunch (Right) – 40 seconds
  3. Side Lying Oblique Crunch (Left) – 40 seconds
  4. REST – 20 seconds
  5. Superman Level 1 – 40 seconds
  6. Superman Level 3 – 40 seconds
  7. REST – 20 seconds
  8. Bent Over Back Row – 40 seconds
  9. Upright Row – 40 seconds
  10. REST – 20 seconds
  11. Standing Overhead Triceps Extension – 40 seconds
  12. Standing Biceps Curl – 40 seconds
  13. REST – 20 seconds

Once you have finished the third round:

COOL-DOWN/STRETCHING

  1. Cat-Cow – 40 seconds
  2. Lying Quad Stretch (left) – 40 seconds
  3. Lying Quad Stretch (right) – 40 seconds
  4. Hurdler Hamstring Stretch (left) – 40 seconds
  5. Hurdler Hamstring Stretch (right) – 40 seconds
  6. Standing Toe Touch Stretch – 40 seconds
  7. Standing Triceps Stretch (left) – 40 seconds
  8. Standing Triceps Stretch (right) – 40 seconds
  9. Standing Biceps Stretch (left) – 40 seconds
  10. Standing Biceps Stretch (right) – 40 seconds

Eating for succeed

The suggested food for today was Sweet Potato. What recipe have you prepared today? Take a picture of your plate and share it with us in the Facebook group.

For the next day, I suggest you: Turkey! Read my blog about the turkey health benefits.

Trainer Tips: #Sleep

In addition to proper nutrition, hydration and recovery days, sleep can be one of the top factors that can make or break your fitness performance. In a recent study looking at sleep quality and athletes, researchers noted that people who are in training tend to experience more sleep issues than non-athletes, due to training load and stress. The study also suggests athletes require more sleep than those who don’t work out because they have higher recovery needs. But knowing that you should sleep and getting that sleep can be two very different things.

It might seem obvious, but if you find you are often more tired than not, you probably need more sleep. Creating a simple routine helps you sleep better and benefits your overall health. Among the detrimental effects of inadequate sleep are diminished alertness, concentration and psychomotor function, plus insufficient sleep is associated with hormonal changes that can lead to increased appetite and weight gain.

The good news is developing a healthy sleep routine doesn’t take long — a few weeks at most — and it results in long-lasting health benefits. Athletes may notice increased performance due to improved recovery during sleep, and people watching their weight may find adequate sleep helps them lose weight. Your nighttime routine doesn’t have to be elaborate; here are the three things you should do to get a better night’s sleep:

  1. SET — AND KEEP — A BEDTIME: It’s best to go to bed and wake up at about the same time every day. Fluctuating sleep and wake times can wreak havoc on your body and throw off your sleep quality. If your schedule isn’t the same day-to-day and setting a consistent time for sleep seems impossible — or is constantly interrupted — you should at least try to get an adequate amount of sleep. For adults, that means 6.5–8 hours of sleep.
  2. PRACTICE GOOD SLEEP HYGIENE: Sleep hygiene also refers to what you do before bed. Abstaining from tobacco, alcohol, caffeine, strenuous exercise and stimulating mental activity in the hours leading up to bedtime is a good idea. For those who prefer to work out at night — or whose schedules only allow for post-work workouts — moving them to the late afternoon is beneficial when it comes to sleep.
  3. DITCH TECHNOLOGY: This may be the hardest step for you to follow; even harder than ending a night out early to get to sleep at your regular time. However, limiting your exposure to technology — and keeping it out of the bed with you — will help you sleep better. Best case scenario: Do your bathroom routine and then read non work-related material in low light, ideally not in bed. If nothing else, avoid blue light from your smartphone, tablet or computer 1–2 hours before bed. Reading a book — yes, those still exist in paperback and hardcover — is best; doing so out of bed is even better. Limiting your activities in bed throughout the day can help signal to your brain that when you get into bed it is time to sleep and not just to relax.

Have a great weekend and sleep as much as possible!

See you on Monday.

Don´t miss a workout: