5 shockingly easy steps to Healthy-Sexy Body and Sharp brain.
3 January 2021
Happy new year my beautiful ladies!
Hope you enjoyed all of the yummy “only for New Year” dishes and salads. If you did – great for you, if you spank your fingers, reaching toward Kourapiedes , and controlled yourself – well done also.
Celebration is a time when we all eat and drink more then we should.
No regrets and self-bullying, please.
What is done is done, and what is left after – we deal with it.
I refer to, impossible to avoid, Holiday weight gain.
But before we jump into trainings and nutritional plans, I want to share with you my own TOP 5 steps to getting back in shape quickly and MOST IMPORTANT, staying in it as constantly as possible.
I could consider it MY PRIVATE ALL NEW YEARS ahead resolution, if you may.
These steps are simple and easy, and, I am sure, we all know about it already.
But, COMBINATION, of all 5 is the GOLDEN RULE of staying beautiful.
RULE #1. SLEEP is beauty.
Not a secret, that many, if not all, of us, NEGLECT the importance of sleep.
Netflix, cellphones, gadgets, distract us from going to bed on time. BUT HERE IS THE THING…
From 23.00 to 1.00, our body produce two very important hormones - MELATONIN and GROWTH. In fact, these are the HORMONES OF YOUTH. Melatonin is not only making us yawn and trigger us to sleep but vitalize our system and helps in detoxification of whole organism. And this works best in a dark room, so no lights.
So, if, between 23.00 pm and 1.00 am we are not in bed sleeping yet, we lose extremely valuable source of beauty and health!
GROWTH hormone is also produced by our system during sleep. It not only helps in rebuilding and rebooting our body cells, but also renews and rebuilds our neurocells.
If we miss this period of sleep (23-1am) and go to bed later, we don’t rebuild our system enough and wake up in the morning feeling tired and “broken”. Within years of bad habit we collect so much stress in our organism, that by 35-45 y.o we feel like 100…weak, discouraged, tired all the time, explaining it like “I am getting old” OR “I am not 18 any more…” . NONSENCE LADIES!!! Feeling great at 45 or 65 is NORMAL, feeling strong and sexy at 40 or 50 is normal!
If we will follow nature, and its biorhythms, we will feel much stronger, more energized and much more self-motivated!
RULE #2. HUNGER and APPETITE.
Food is worldwide (and even more in Cyprus) our top cultural priority. Food is accessible everywhere and at any time. As a result -we do OVER-EAT. Over-eating is a big obstacle nowadays to good health and lean silhouettes. So how to differentiate HUNGER from APPETITE and why do we actually over-eat?
Hunger is when your tummy starts singing ouuuurhrgh songs, you feel a bit week, and desire to recharge your batteries. Appetite is when your eyes are hungry and whatever yummy you see, you want to try it- chips, sandwich or croissant .You feel hungry and strong desire to eat it, despite the fact just 2 hours ago you have already taken your calories.
How to control it – CONSUOUSLY, UNDERSTANDING, thinking about “ WHAT DO I FEEL NOW?”. Asking yourself “Do I really feel hungry? When and what I ate last? Or it is appetite – I see and I like, I like and I want? If you learn to understand the difference between HUNGER and APPETITE, and teach yourself to control them, you will stop gaining weight, because you will stop over-eating.
RULE #3. WHAT TO EAT and your SHOPPING LIST.
To stay fit throughout our lives, we need to know WHAT we eat. And here we are going to learn maybe one of the most important formulas in nutrition – HOW TO FIND YOUR INDUVIDUAL CALORIE INTAKE or BMR (Basal Metabolic Rate). With my clients, I follow the equation of Harris- Benedict for women:
BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age)
Easy! Calculate your calorie intake, and if you need TO LOSE WEIGHT, you just need to deficit the BMR to 10-15 %. If you need to put some weight, let’s say, for more obvious BUTTY-full reasons, you increase your basic BMR to 10-15%.
Now, knowing your calorie intake, time to learn WHAT TO EAT.
For example, I will share with you my standard shopping list of my “stay in shape” products:
Proteins:
- A) Animal origin – poultry, meat, fish, sea products (everything that runs, flies or crawls), eggs, dairy.
- B) Vegetable origin – beans, grains, lentils, soya.
GOOD Fats:
Polyunsaturated fats include omega-3 and 6 fatty acids: salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil
Monounsaturated fats include omega-9: olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils, seeds.
Complex carbohydrates (GOOD and slow ones):
Oats, buckwheat, barley, all grains, vegetables and fruits (fruits need to be taken with care, 2-3 per day)
RULE #4. WATER
Nowadays, food and drinks that we consume, contain trans fats, chemicals, palm oil, and other substances that quite harmful for our body. If you start drinking natural fresh water, it will take care of most of the above-mentioned toxins. Water is an effective cleanser that can flush out the accumulated toxins from the body. Juices, coffee, teas and other drinks do not have the same abilities. Water, in those drinks loses its quality of effective cleanser.
So, drink clean pure water and minimum 1.5 L per day.
RULE #5. EXERSICE, WORKOUT, STAY ACTIVE!!!
I will not start again, as a broken record, that exercise is essential part of a good life. But I will say WHY it is essential – during workout and after it, our body produce the same GROWTH hormone, that is responsible for muscle growth and for body youth. Blood pumps faster and transfers all good nutrients to our body cells. That is why right after, you feel energized, stronger and happier.
So, here I am, with my personal ALL New Years resolution: sleep, eat right, know what you eat, drink water and exercise!