Good news Healthonistas !!!

Haaa a few new words for your vocabulary! Healthonista and Healthonism…have you ever heard about it?If not, find out the meaning of these perfect words below and start applying it to your daily healthy lifestyle.

The latest trend for combining health and hedonism is BOOMINGGG in Australia and Europe, specially in the U.K…

Gym or happy hour?Yoga class or clubbing?Mojitos or green juice? Yes, we do know it a though choice sometimes but thanks to the rise of healthonism = health + hedonism – you don’t have to be torn much longer.

The latest trend for mindful partying blends a healthy fitness routine with a healthy social life. Exercise merging with excess has been a growing theme over the past few years – while events such as Colour Run or Nike’s We Own the Night have helped turn fitness into a fun event you sign up to do with your bestie. But in the past year, the idea has shifted to a whole new level….into workouts combined with  proper after-party….

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Today, healthonism events are a regular feature in the fitness calendar. Not in Macau tho, but Hong Kong is slowly getting there. For a pure healthonism experience, you will have to look up in your country.

Cold Pressing for the perfect Cocktails! Healthy drinking is a core element of healthonism. Some Juice brands have unveiled a range of cold-pressed juices that create body-boosting cocktails when mixed with vodka for example. Others, developed a whole range of cocktails with ingredients you’d normally find in healthy stores like Maca or Spirulina.

2012 Kansas City Color Run

While the usual advice is to avoid alcohol if you are serious about fitness, there’s actually some evidence that healthonistas might have got it right. A study reveals that people tend to exercise more on the same days they drink more – sounds paradox – but it seems we are inclined to push ourselves much harder during a workout when we can reward ourselves afterwards with a few drinks with out fitness buddies.

Signs you’re a Healthonista

  • Your morning after routine involves yoga and coconut water instead of coffee and Nurofen
  • If it’s not bright enough to be seen at a fitness rave, it doesn’t  make it into your workout wardrobe
  • You’ve seen a sunrise twice in a week. Once getting home and once going for a run
  • Your kitchen shelves are groaning with coconut oil and almond butter, along with artisan vodka and organic wine
  • Your ideal holiday is two weeks in Ibiza = 1 week partying and the other 1 detoxing
  • Your instagram feed is a mix of workout shots, sunsets, sunrises, palm tree, juicy burgers or cake

The veredict: Can healthonism be actually healthy for you? Like everything in life, if you can keep both parts of that lifestyle going…as long as you do it with moderation. But how long can you keep it up for? As long as you get older, it takes your body a lot longer to recover, whether it’s from a night out or from doing a tough workout. The key to a truly healthonistic lifestyle : Enjoy both, without doing either to excess.

So you can definitely sign put for that Glow with the Flow Class with cocktail – just make sure it’s not the only way you exercise this year 😉

glow in the dark yoga for festival Melanie McNiell , Rose Lamont and Kelly Clayden.

Circuit Training 101

My Fitness Obsession uncovered!!!

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Circuit training is basically a combination of resistance training alongside high intensity aerobic work. The aim is to move between one exercise to the next – often referred to as “stations” – with little or no rest in between. At the end of all the exercises within the circuit you would take a short rest and then start again from the beginning. Circuits are often made up of around 8-12 exercises spending around 40 seconds-1 minute on each one and the entire circuit would normally be completed 3 times through although this can be changed to suit the individuals needs and fitness levels. Below are my top 6 reasons for including circuit training into your routine.

I was first introduced to this kind of training a few years ago…maybe 3 or 4 years ago. But couldn’t really put a name in it until Circuit training became a hit. I just knew i felt great after it and wanted to keep going with it. Last year..around this time.. hubby pushed a few videos in youtube and we would challenge each other in our living room…(yesss every other day we turn our living room into a yoga room or into a gym class room with the appropriate props and music..for 90min we work our asses out…If Girls are not sleeping, they are cheering for us super excited ). From there, i have watched a few circuit training sequences for women and i got immediately hooked with it. Gossip it works so well for me.

It was not before our trip to Mauritius (May 2015), where i got my first ever, PT – Boot Camp sessions that i got this freaky bug going on…Since then…every trip i make, is not about cardio apparels at the gym anymore but my own fitness routines, alternating with yoga…

I love it and works very well for me and my Body. There is definitely NO EXCUSE!!!You can do anywhere at Any given Time…just paired with the right Diet for you and you are ready to rock that health forever!!!

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I start the training with a Dynamic Warm-Up for maybe 10-15 minutes.

Around 10 years ago, dynamic warm-ups started gaining popularity in the sports world as an effective method for athletes to prep before an event. Today, dynamic warm-ups are a standard routine for athletes ranging from amateurs to professionals.

A dynamic warm-up uses stretches that are “dynamic,” meaning you are moving as you stretch.

Dynamic stretching is ideal as the core of a warm-up routine for several reasons:

1.It activates muscles you will use during your workout. For example, a lunge with a twist is a dynamic stretching exercise that engages your hips, legs, and core muscles. Whether you are doing weighted lunges in the gym, the muscles involved have already been engaged during your warm-up.
2. Dynamic stretching improves range of motion . So if you feel like you can barely bend over to tie your shoes after a long day at work, a dynamic warm-up routine can help you feel more limber.
3. Dynamic stretches improve body awareness. If you don’t warm-up, it may take a while for your body to perform optimally. Moving as you stretch challenges your balance and coordination; skills that could help your performance.
4. Warming up in motion enhances muscular performance and power. Studies reveal dynamic stretching before a workout can help you lift more weight and increase overall athletic performance compared to no stretching or static stretching . If you are trying to get stronger, build more muscle, or simply perform better, a dynamic warm-up routine is likely your best bet.

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1: It does not take long.

Many people still feel that they need to be in the gym for at least an hour especially if they are doing cardio and resistance training alongside each other, 20-30 minutes of aerobic training and then at least the same amount of time doing weights. Because circuit training combines the 2 together and is performed with little or no rest, you can complete an effective session in as little as 30 minutes including warm up and cool down.

2: You do not need much equipment.

You can have a very effective training session using minimal kit and even with just your own body weight. This means you can do it at home or at the gym during peak time when a lot of the equipment will be taken.

3: It can help to keep you interested.

When it comes to cardio training many people will spend 30 minutes or so plodding away on a piece of equipment such as the cycle or cross-trainer for example. After a few weeks of doing this boredom can easily set in which is one of the main reasons people give up the gym/exercise (also this form of exercise is not always the best way to reduce body fat but that’s for another post!). With circuit training you are continuously changing exercises and only spending a minute or so on each one. You can also mix up your circuit from session to session by simply changing the order of exercises or using different exercises altogether.

4: It works everything.

Within a circuit session not only are you going to get your heart and lungs really working but with the right exercise selection you can work all your major muscle groups.

5: It is effective.

From teaching endless number of circuit classes and using circuit training within my personal training sessions and my own workouts I have seen first hand how effective this form of training is especially for stripping away body fat and improving muscle definition. By mixing cardio and resistance training together it means you will keep your heart rate elevated throughout the session. So while you are doing a resistance exercise your body is still burning away the fat.

6: It is suitable for all fitness levels.

You can tailor circuit training to any fitness level by simply changing some of the variables such as exercise selection, time or reps per exercise and changing the length of the rest periods.

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Happy and Healthy 2016!

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We ar 8 days into the New Year Guys! 1 week + 1 day into 2016!!!!

How do you feel?How’s your energy?How’s your motivation?How’s your new Year plans and projects?

I hope you feel as excited and as happy as I am…I can’t simply wait to see what 2016 has in store for me (i know it will be BUSY), my loved ones and for you!!I’m so happy to be posting New year wishes and resolutions  here in Lifestyle in Shavasana for 3 years now?!?Wow!!What a great Motivation!!!Thanks Guys!!

New Year’s Eve has always been a time for looking back to the past, and more importantly, forward to the coming year. It’s a time to reflect on the changes we want (or need) to make and resolve to follow through on those changes and each January, roughly one in three of us (including myself) resolve to better themselves in some way. A much smaller percentage of people actually make good on those resolutions. While about 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later.

It’s hard to keep up the enthusiasm months after you’ve swept up the confetti, but it’s not impossible. 

I thought I’d start the new year with a blog post about the whole new year, new you thing because it’s a great time to adopt a new routine because a new year is, after all, considered a fresh start by many people – it took me 8 days to post it, even though it was written for 4 days already.

This post is to help you prepare for the year ahead so you can start the year working towards your health and fitness goals since these are the top 5 New Years Resolutions – every year – with a plan that’s sustainable – so you will be more likely to get past the end of January and still keep up the great exercise and healthy eating lifestyle.

It’s easy to think of new year, new you meaning that you need to jump in at the deep end and start hitting the gym five times a week while removing all refined sugars and processed foods from your diet forever. The usual thought is that you have to completely change your lifestyle and while it would be amazing if you could do that and stick with it, for many it’s just changing way too much in one go.

It’s likely you’ll find it easier to adjust to if you make small gradual changes instead; the reason most of us run screaming back to our old habits after a few weeks (or days) is because we tried to change too much at once.

The more you change the more you’re going to miss.

Make small changes gradually instead.

Try making small changes one step at a time – start by going to the gym (or doing whatever exercise you plan) two or three times a week, aiming to gradually increase it over time to about 30 minutes five times a week. Oh, and I can’t stress this enough…find an exercise that you enjoy doing. It doesn’t have to be running or the gym, it could be anything that keeps you active. You’ll be far more likely to stick with it if you enjoy the workout, so try a few different things and see what you like. Mix it up.

If you want to improve your healthy eating then aim to eat generally clean food. If you’re able to clean up your diet completely straight away then that’s amazing! If, however, this is the part you struggle with, take it one step at a time and aim to gradually eat less processed foods and sugary treats, choosing to eat clean instead.

It may not seem like much of an improvement (for example, when you first start) but if your diet consisted of mostly processed foods and sugary treats then it’s actually a huge improvement to even get used to 65/35 to begin with…this means eating clean food 65% of the time and treats 35%.

Take your time and allow yourself to feel comfortable before eventually working your way up to 80/20, (or 90/10 if you want) so you’re eventually eating mostly clean food (I eat 80% clean and 20% treats).

Adopting a generally healthier lifestyle doesn’t mean that you’re on a diet; it doesn’t mean that you need to strictly eat only pre-approved foods and it certainly doesn’t mean you’ve failed if you eat something that contains sugar.

The best way to approach the ‘new you’ isn’t to find the latest fad diet and attempt to survive solely on soup or smoothies, it’s to aim to make generally healthier choices. The hardest part of this process is learning to rid yourself of that horrible guilt when you eat a chocolate bar, but once you change your way of thinking and accept there is no wagon; it’s just a generally healthier lifestyle, you’ll wish you’d made that change years ago.

Make being healthy your main goal and, trust me, you’ll soon notice improvements.

If you have any questions please don’t hesitate to ask for my advice.

Here’s to a Happy and Healthy New Year!

Xx

In full swing!!

Uncategorized | January 26, 2015 | By

New Year

Happy and Healthy 2015 Everybody!!

Hope you started well 2015…the 1st month of 12 is almost over…Can you believe that X’mas was 1 month ago? How did your holidays go?Are you back to your normal routine?What about your New Year’s resolutions?I have done a few and so far i am sticking to them religiously.

I am so excited to finally resume my work out routine…My pregnancy weight is reaching it’s final days with 1.5 kg left! I am back with my running and cardio sessions too…PLUS my yoga sequences…i missed it so much!Glad i am finally back…the best part is that i am managing well to adjust my schedules with feeding Maya, run my Company and dedicate my full attention to my Family.

For the busy bees like myself, this month flew – again – Was so intense but so good and exciting that i can’t wait to see what February has in store for us.

Sattva Juicery is 100% operational with gaining more clients, followers, lovers and fans Every new day! The Juicery is back after a 2 month break and for a month the ladies haven’t done nothing else then Press and Advise !!The Journey has been amazing and the responde overwhelming.

2015 will be a year of new opportunities, new business, loads of travelling and loads of challenges too!We are packing our bags to visit the Middle East and Denmark in May, Spain and the South of Europe in July, August probably Bali and December somewhere nice and warm too….We can’t wait for that!!!I will make sure to Blog all about it…i will definitely take you with me in these fantastic Journeys.

Love and Stay Healthy

Xx