TIPS for FITNESS & HEALTH in Marbella
Here are 10 effective health & fitness tips.
From healthy eating habits to exercise programs. These health and fitness tips will help you get closer to fat loss, weight loss, wellness and overall health.
You hear this all the time and there’s a reason for that – because it’s important! Drinking water curbs your hunger, hydrates your body and nourishes you from the inside out, including your skin. Your body needs at least 8 glasses a day (approximately 2 litres). To personalise your water intake is the best. Ask me next time we meet in Marbella.
Try Sprint Interval Training for faster fat loss and a stronger heart. The basic concept of sprint interval training is sprint/walk/sprint/walk, etc. Pick a flat road that is 50 yards (45 mtrs)- sprint the 50 yards, walk back slowly, repeat – do this 10 times. Warm Up before and warm down to Cool-Down after! Sprint interval training boosts metabolism, burns definately more fat, and uses less time to complete. Time is essential especially here in Marbella.
Stay away from refined sugar!
When you consume white refined sugar, it causes your body to release insulin – and insulin causes your body to store fat, if not being used. That’s why those fat-free cookies with extra sugar are actually causing you to gain weight. Read the ingredients label and stay away from products heavy in refined sugar and high fructose corn syrup. “Healthy” breakfast cereals and bars are notorious for being high in these two ingredients. If you´re still searching for the Ideal & Fast Breakfast in Marbella, which should be high in protein and balanced in calories? Ask me and I can advise.
Correct & Balance your diet
Add more of the following foods to your diet: whole grains, olive oil, organic eggs, natural peanut butter, sustainable caught fish, organic poultry, berries, apples, almonds, complete protein powder and water. These foods will help you burn more fat, stay in shape longer and better your health. If you don´t have a favourite Protein Powder, ask me and I´ll advise further.
Add weight training to your exercise routine when in Marbella. Adding muscle to your body increases your life span, makes you stronger and burns fat. If you’re looking to tone up, use a weight that you can lift 8-12 times; if you’re looking to add bulk, use a weight you can lift 4-6 times. Weight train 2-3 times per week and keep your weight training sessions to 45 minutes max. Adding more complete proteins to your daily diet can help too. Train with me in Marbella because you live here, or because you want to stay in shape while on holiday in Marbella.
Add a quality multivitamin to your diet and fish oil soft gels (omega-3 fatty acids). Most people don’t get a sufficient amount of vitamins and minerals from foods alone so it’s important you compliment your healthy eating habits with a strong multivitamin. The fish oil softgels are important because most people’s diets are severely lacking in omega-3 fatty acids and this is suspected to be a contributing factor to many health diseases, including obesity.
TEST your favourite brand:
Fish oil soft gels are the easiest way to add omega-3’s to your diet – consume 2,000 to 3,000 mg of omega-3 per day. Test if your favourite fish oils are of high quality. Put 1-2 soft gel capsules in the freezer overnight. The next morning check if they´re still flexible. If so it is good quality, if rock hard…. it is more water that you bought. Please ask me about excellent quality Fish Oils if you not yet have found your favourite here in Marbella.
Add more wild salmon to your diet. It’s extremely high in protein and omega-3 fatty acids, and low in fat – an incredibly healthy combination. Here in Marbella, we tend to eat more fish just because it comes fresh in from the sea every day.
Exclude processed food
Exclude foods that contain hydrogenated oils and just processed foods altogether. Hydrogenated oils, or trans fats, wreak havoc on your body. Read the ingredients of the food you are eating – it will indicate if it contains hydrogenated oils – and if it does, toss it! Processed foods are the chemically-altered, packaged foods like many of the foods targeted towards kids nowadays. Usually, you can tell food is processed if the ingredients show a list of chemicals and so E-numbers a mile long.
Don’t over eat
Keep your weight easier under control by stop eating before you’re full. Portion control is an easy way to make sure you don’t over eat and gain fat & weight. If you continuously eat until you’re uncomfortably full, you’ll consume too many calories and stretch your stomach out, causing you to want to eat more and even more often.
Before starting any new fitness or workout plan it is wise to have yourself tested. Your own doctor or a qualified Personal Trainer can make sure that there are no hidden injuries or (small) problems which would prevent you from attending certain workout plans.
The Fit test is not only to check your fitness level but that you also can see what improvements you’re making.
RESULTS & WELLNESS GOALS
We´ll work together towards your wellness goals while here in Marbella. Negative results that show up, we should always look upon positively, as by having the test done regularly (4-8 weeks) we can check what changes we need to create in your personal workout plan.
If results such as bodyweight may have gone up, this could simply be due to an increase in muscle and this will show a better shape. You will need to burn off the fat and therefore more muscle will do that. Your body will be quick in a better shape and muscle tone, plus you will feel more energetic and healthier. Get ready for your Marbella Beach Body!