Author empawer_editorwp

How to gain muscle mass

If you want to get stronger than vinegar and start developing your muscle mass to the maximum, in short, how to gain muscle mass, keep reading! Because below we'll give you the theoretical keys to what you should do. But that's not all, there's also We will tell you on a practical level what you can start doing right now. to start getting a big, muscular body. Ready? Let's get started!

How to gain muscle mass: What is muscle hypertrophy?

The technical name given to the “to be big, like a bull, or really breastfed” It is called muscle hypertrophy. To make ourselves understood, it is the increase in the size of muscle fibers, or what is the same, the growth of your muscles.

How to Build Muscle: Tips on Training, Nutrition, Recovery, and Rest

Before going on to give you Practical tips for you to start applying to your training, nutrition, and restWe think it's important to give you a couple of quick theoretical insights into muscle hypertrophy. Let's get to it!

Training: How should I train to gain muscle mass?

There are three types of mechanisms when trying to create muscle mass, But don't worry, we're only going to tell you about one, which according to current scientific evidence seems to be the most effective when it comes to generating hypertrophy, Which is the mechanical stress. That is, the activation or tension that the muscle fiber maintains when subjected to an external load.

When you go to gymWhen you perform an exercise and add weight to the bar as you perform repetitions, your muscle fibers generate tension. It's important to know that the closer you are to muscle failure within a set, the greater the mechanical tension we're so interested in. Therefore, the main message you should take away is: To build muscle mass and give your body reasons to generate hypertrophy, it will be essential that you train close to muscle failure. and even at times you reach failure in each of the series and exercises you perform.

Nutrition: How should I eat to gain muscle mass?

At the nutritional level, if you ask yourself how you should eat to gain muscle massIt's simple. If you're eating very little, it would be a good idea to start eating more by introducing a larger number of meals, or failing that, increasing the amount of food in the meals you're already eating.

And take note of this key advice: All your meals should include some food high in protein. For example: eggs, dairy, meat, fish, protein powder, etc… Once you start applying this, It would be interesting for you to meet your protein requirements to gain muscle mass., since each person has a different number.

For example, if you weigh 70 kg and you're going to consume 1,8 g of protein, you should consume 126 g of protein daily. Sounds like gibberish to you? Don't worry, it's simpler than it seems. you'll have to make sure you reach that rangeThat is, look at the nutritional value of each high-protein food; every 100g of that food will have a specific number of grams of protein it provides.

Recovery and Rest: How Should I Recover to Build Muscle?

If you are looking to build muscle mass, you should know that Each muscle you work needs between 48 and 72 hours to recover properly.. Therefore, if you do back and biceps on Monday, you shouldn't do them again on Tuesday. Therefore, choose a distribution that ideally respects this muscle recovery. For example: If you are going to train 4 days a week, it would be interesting for you to do a routine: torso-leg, since this way you will comply with this recovery that we have talked about and thus you will be able to gain muscle mass with greater security.

It would be, Monday torso, Tuesday legs, Wednesday rest, Thursday torso, Friday legs, the weekend rest and then start again. This distribution is ideal, since perfectly respects muscle recoveryr that we've told you about. And super important, Don't forget to sleep between 7 and 9 hours a day, since you must recover what you have "destroyed" in training. We believe that through sports and changing habits we can help you to reach your best version.

We hope we have helped you solve your doubts about how to gain muscle with our advice. Start applying everything we've told you, because learning is done by doing. Let us know if you want us to Empower Fitness Let's talk about something more advanced regarding hypertrophy in the following articles. See you next time!

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How to start training if you are a beginner?

Post Author By empawer_editorwp
Date of entry December 29, 2023
No comments How to start training if you are a beginner?

HOW TO START TRAINING IF YOU ARE A BEGINNER?

Beginnings often bring joy, but sometimes…fear! Enter the world of exercise It's not that simple for many people because we're afraid of getting too tired, feeling frustrated, feeling clumsy, and that terrible fear of going back to being a beginner at something. The goal of this article is to describe a beginner, with the benefits and difficulties of being one, and show you how to start training at the gym. Let's see if, after this sermon, you're inspired to start training, because it can be a lot of fun!

When do you stop being a beginner at the gym?

The normal way to start getting your body used to it is to do a beginner's workout for as long as you need, gradually increasing the intensity. However, to know how to start training, you must know who you are.

Who can be considered a beginner?

Someone who, in his entire life, the only physical activity he has had is walking and dancing a little at parties.
Someone who played a sport as a child or young adult and stopped many years ago.
Someone who has had a life full of physical activity and frequent sports, but is recovering from an injury or a break due to a specific situation.

That's right! At some point in our lives, we all were, are, will be, or will become... beginners.

What are the weaknesses or limitations of a beginner?

1. They lack motor control, The coordination between the brain and muscles to execute a specific movement. In other words, you need to learn or remember how to perform a correct, safe, and joint-efficient body movement.
2. They lack muscular resistancer, the muscle still doesn't know how to generate or recover the energy to perform repeated and constant muscle contractions. That is, the ability to generate work with a muscle group over and over and over again.
3. They lack self-knowledgeYour body has a starting point for exercise, but your body's adaptation will be so variable that you'll constantly be unaware of your limits and sensations. This is completely normal, and I hope it happens because it means you're evolving!

So, if you've reached this point in the article, it's because you've seen yourself reflected in some of these characteristics—and with great pride! From here, I'm going to tell you how to start training to get the most out of the time you dedicate to exercise.

You must be ultra aware that to develop your motor control (Which is: the correct way to move and that brain-muscle coordination) you have to practice over and over again, do thousands and thousands and thousands of correct repetitions of a movement pattern to create that new nerve signal and for it to become a super easy path for the brain and for it not to take you many seconds to figure out how to do a squat, but rather you want to do it, you do it and that's it! Without having to think about each step of the technique.
As for muscular endurance, it's all trial and error., constantly pushing your limits. This means doing more reps or heavier weights in a controlled manner. Did you do 10 reps today? Let's go for 12 tomorrow! The art of progression in your training program is pushing that limit, but not crossing it in such a way that it causes so much pain and/or fatigue that it halts the adaptation process. But as I said before... Trial and error! How will you know what your limit is... if you don't test it? The secret is to do it little by little and with patience. After a few weeks, you'll notice how those stairs that used to make your legs burn... don't burn as much anymore.
In practice, this pushing of unknown limits leads us to know ourselves better, identify when we are very tired and know when to stop and when we can do more.

You'd like to meet, right? Some of the best exercises to do this, you need to start strength training.

And now we continue with a Fun fact from a beginner, as the body is still not very accustomed to these muscular contractions, generating energy, etc. It is not capable of generating too much power or wear, so He recovers super fast! This allows you to do many different exercises in each session and then repeat those muscle groups the next day and be able to recover, tolerate them, and emerge triumphant from that session. Just keep it simple but consistent.

We won't bore you any further because we want you to be left with practical, easy-to-remember information.

Do the exercises with great concentration and feeling each phase of the movement. Where in my body am I feeling it? How am I moving? How am I breathing? How do I feel the work?
Do all 6 movement patterns in each session: Squat, hip flexor, lunge, push, pull, and crunch. You'll be able to do them all in every session because, at that stage, you'll recover quickly, and the more you expose yourself to the exercises, the better you'll get at them!
Do lots of reps, Without going crazy, but…you have to be ambitious, remember that you need a high volume of repetitions to improve motor control and muscular endurance.

You'll see that the key to having fun training is feeling in control, feeling in control, and knowing who you are in this new phase. And you better enjoy it because it's a long road. If you train consistently, after 2-3 years you will no longer be a beginner. and you will enter the world of intermediates!

Let us know if you want to be at Empawer Fitness Let's talk about something more advanced about workouts for beginners. and how to get started in the following articles. See you next time!

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How to do squats and when to see results

Post Author By empawer_editorwp
Date of entry December 29, 2023
No comments How to do squats and when to see results

HOW SQUATS ARE DONE AND WHEN THE RESULTS ARE SEEN

Today we're only going to steal a few minutes from you, and we promise they'll make a difference in your health. Don't believe it? Stay because you'll be amazed at how much a single exercise can do for you. 😏 Do you know what we're talking about?

Strength, weight loss, toning your legs, improving your posture, strengthening your core, optimizing your performance, or elevating your quality of life. In this 3-minute article, we'll tell you everything you need to know about the free squat. But not just any squat, but a well-executed one. Because when a squat is done correctly That's when you really see the results. So, if you've ever wondered how to do squats, this article is definitely for you.

The squat is more than just an exercise; it's a life philosophy that can transform your body and mind. Yes, you heard right! This fundamental exercise has a surprising impact on your health and longevity. And be careful! Because with a squat, professionals can discover a lot about your health and mobility. At em-pawer, when designing personalized workouts, we use the free squat as a crucial test.

Have you experienced pain in your knees or lower back? Often, this is due to incorrect squat execution. Improving your squat technique could be the key to success, even if you're working on the back squat, front squat, clean, or snatch.

How to do squats and what they say about you

Show me your squat and I'll tell you how fit you are. Don't worry, there is a solution, and it couldn't be simpler, a simple movement that will take you to the exact position to do the perfect squat. 😉

How to do squats correctly and when will you see results?

Below, I'll guide you through performing a squat correctly and the key steps to build better form and a squat position. Remember, the squat isn't just an exercise; it's a philosophy of life that can transform your body and mind. But I'll cut it short, let's get to it!

1st Starting Position: CPlace your feet shoulder-width apart, with the toes turned slightly outward. Adjust your width according to your mobility limitations and anatomical differences.

2nd Find the points of contact and balance: Maintain three points of contact on your feet: heel, base of the big toe, and base of the little toe, forming a tripod to maintain balance.

3rd Perform a hinge movement and muscle involvement: Hinges your hips back to properly engage your glutes and hamstrings.

4th Generation of torque and knee alignment: Create torque by contracting your glutes and moving your knees outward to maintain proper alignment.

5th Posture and gaze forward: Keep your arms parallel to the floor and look straight ahead for proper posture during the movement.

6th Controlled descent: It's very important to perform a controlled descent, taking into account your mobility, maintaining balance, and seeking an elegant form throughout the movement.

7th Efficient ascent: Push up and back with your hips, visualizing your shins returning to a vertical position. Make sure your chest rises at the same time as your hips.

Tips for doing squats correctly

I recommend recording a video from the side and front with the before and after. You'll be surprised! Practice this technique until you execute it consistently and then add intensity with an interesting volume of repetitions.

You can do it next to a wall first to make sure you maintain the correct position until you get used to doing it well.

And of course! Pay attention to any pain or discomfort. If you feel any discomfort, stop exercising and evaluate what might be causing the problem.

Tag us training this new squat at @empawer_fitness. So there you have it! It's been a pleasure helping you achieve that more agile and long-lasting version of yourself that's in all of us. See you again soon!

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Macronutrients: How to Count Calories?

Post Author By empawer_editorwp
Date of entry December 29, 2023
No comments in Macronutrients: How to Count Calories?

MACRONUTRIENTS: HOW TO COUNT CALORIES?

Calories, Calories, Calories… Perhaps the most frequently mentioned word in the nutritional world. People often ask themselves: How do you count calories? How many did you burn during those 30 minutes on the bike? How many did you spend walking around your office? And, many times, what alcoholic beverage has the least amount of calories? Today we tell you how to best distribute the calories you have calculated.But we don't just want you to know how to calculate calories; we want you to understand the importance that goes beyond this data. Let's get started!

Macronutrients: How to Count Calories?

Let's start by distinguishing calories as a unit for measuring work, that is, those calories recorded on the treadmill or your smartwatch. These measurements, at the end of the day, are simply an extrapolation of data that allows you to determine how strenuous your workout was and thus compare it with previous ones. However, These calories do not always represent the amount of energy consumed let alone the amount of calories you can/should eat.

Yes, yes, up to here I heard your heart break, because you were probably thinking: “This bike says I’ve burned 3000 calories, now let’s go for that McTrio!” But then, what calories are we talking about? Well, if you follow us on social media, you have seen that we have already spoken previously about the Calories calculated according to your age, weight, height, activity level and goal, i.e. your metabolism.

The concept of “calories” is one of the ones we like the least, above all, because It seems to us a very ambiguous term. Take note of the example we give you below:

A Tupperware with 200g of chicken, 200g of potato, 100g of avocado and 200g of vegetables, which is a lot of food (if you don't believe us, try it at home and try to eat it), gives us a total of 695 caloriesWhile a 200g serving of ice cream provides 502 calories, we've calculated this using several data-gathering apps.

Although it is difficult know for sure how many calories a plate of food has exactlyThese pages are constantly evolving and becoming more reliable. Surely now you understand more why we don't like to measure food by calories.

Although it may seem a bit obvious, it is not so easy to understand that a Tupperware like the one described above provides much more nutritional value than ice cream. It is a much more balanced meal.

What are macronutrients?

Before telling you how to know when a meal is complete, we would like to first explain the following concept: MacronutrientsThese are the main elements found in the foods we eat, and most of our daily meals can be classified as one of them:

Proteins
Fats
Carbohydrates

We like to highlight its importance with an analogy with construction, where proteins are like the bricks of a house, fats the cement, and carbohydrates the workers. Therefore, each of the elements is of vital importance, although some diets claim to be able to eliminate some of these elements, for example, the ketogenic diet that proposes eating only protein and fats to simplify the concept as much as possible. From our point of view, these diets are not entirely healthy and sustainable, and should be used only as specific interventions.

How to calculate calories correctly

After all this fuss, let's move on to the important part: how to calculate calories? That is, how to make proper use of that calorie figure we've calculated. Well, now we'll teach you how to calculate calories. Convert that figure to macronutrients, which is a much more functional value and a better parameter for proper nutrition..

Let's imagine that you have calculated your metabolism both basal and active, and it has given you a figure of 2500 calories. If you don't know how to do it, run to our YouTube Channel to see the videos where we explain it.

A diet with a balanced distribution according to current studies should be distributed as follows:

30% protein
35% fat
35% carbohydrates

The level of activity and the amount of protein may vary, considering that A person who does no activity should consume approximately 1,5 grams of protein per kg of weight. and a person with a high level of activity, for example, Elite athletes could consume up to 2,2 grams of protein per kg of weight.

In the same way, carbohydrates and fats can be balanced. For example, A cyclist in a high-demand season may need a more carbohydrate-intensive balance.. Perhaps 50% of them and 20% of fat, while still maintaining 30% protein, the most important element. Remember, without bricks, there's no house.

Well now we give you another piece of information that will help you continue the exercise:

Each gram of protein provides a total of 4 calories
Each gram of fat provides a total of 9 calories
Each gram of CHO provides a total of 4 calories

And in case you were wondering, each gram of alcohol provides 7 calories.

This does not mean that a 200-gram chicken breast will provide 200 grams of protein and therefore 800 calories. While breast is a protein source, its total weight involves other elements, for example water.

This is where those technological supports come in where some applications can help you know the amounts of macronutrients that the foods you like to eat have.

Let's go back to the 2500 calories a day that you have previously calculated:

30% should be protein, so 750 calories should come from this element, and we also know that each gram of protein provides 4 calories, so you should consume 187 grams of protein per day.

If this sounds like a lot to you, you can do it the other way around, already knowing that a moderately active person with goals of gaining muscle and losing fat should consume 2 grams of protein per kg of weight. Therefore, if this person in the example weighed 75 kg, they could multiply 75 x 2, giving a total of 150 grams of protein, which in turn would be 600 calories. This would be the daily intake that should come from protein, and the remaining 1900 should be covered by fats and carbohydrates.

This is an exercise for guidance and is simplified to the maximum. There are many people for whom this calculation may not be so precise and these figures need to be adjusted a little more.For example, people with high fat reserves or people with very low fat reserves and high muscle levels.

Let's continue now with the fats and carbohydrateswhere a 35% of the total calories must be provided by each element. So, 35% of 2500 is 875, and we know that each gram of fat provides 9 calories, so we'll need to consume 97 grams of fat. And each gram of carbohydrate provides 4 calories, so we'll need to consume 220 grams of carbohydrate. Note that we've rounded the numbers to make it easier, in case you're at home with a calculator and the numbers don't add up.

In summary, we have seen that for this person who has calculated 2500 calories a day of daily consumption, he should ensure that these calories come from the following sources:

187 grams of protein

97 grams of fat
220 grams of carbohydrate

It is important that you do not only look at the caloric intake, since as we have seen before, An ice cream can have the same calories as a Tupperware full of food with a much broader nutritional contribution.. And therefore, provide more macronutrients that are essential for building that house we love so much, called the body.

By way of conclusion and leaving a reflection that Emilio has drawn from years of work in the office, where many people with difficulty achieving their body composition goal tell him: "But doctor, I don't know what's happening with my body, if I eat very little but I don't achieve my goal." Well, probably These people should not eat less, if not the opposite, eat more but of the right elements.

We hope we have resolved your doubts about How to count calories, what to eat daily, and what a complete meal is. If you think our article about the macronutrients It was useful to you, we invite you to leave us a comment or contact us by email info@empawerfitness.com where we will be happy to help you resolve them.

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In Body: Discover your fitness status

Post Author By empawer_editorwp
Date of entry December 4, 2023
No comments In Body: Discover your fitness status

How to assess your initial fitness level and body composition with InBody before you start training?

InBody: Analyze and evaluate your fitness status with Bioimpedance

Get ready to discover what's really under those jeans and that T-shirt. Have you ever wondered what's inside your body, what it's made of, and how it affects or helps your fitness?

In this article, I'll tell you everything you need to know about InBody body composition analysis and bioimpedance. But don't worry! I'll keep it simple and to the point.

What I do tell you is to forget about traditional scales that just tell you a number without context. Here we'll talk about InBody Composition Analysis, which gives you a complete view of what's inside you: muscle, fat, water, and everything else.

Come on, let's get to it.

Why do you need to assess your fitness level before starting a workout or a conditioning program?

So, why should you care about your current fitness level? Well, think of it this way: if you're about to start an exercise program and want to know where you're starting from, you need accurate and reliable information. You want to set realistic goals and measure your progress, right? Well, that's exactly what the InBody body composition analysis offers.

The funny thing is that through the bioimpedance, the InBody It will show you a complete picture of your body in an easy-to-understand way. It's not just about numbers and percentages, but about getting to know your body in depth and understanding how you can work on it to achieve your fitness goals.

Reasons to know your initial fitness status:

Initial knowledge: Before starting your fitness journey, you need to know where you are on the map. Assessing your fitness status gives you that starting point to chart the right path toward your goals.
Realistic goals: Without knowing your current fitness level, it would be like trying to guess how many steps the Eiffel Tower has. Evaluating your fitness level helps you set realistic and achievable goals so you can make steady progress toward your goals.
Avoid accidents along the way: You don't want to trip and fall during your fitness journey, do you? Evaluating your fitness level allows you to identify risk areas and take precautions to avoid injuries while you train.
Keep your engine running: The initial assessment not only shows you where you are, but also how far you've come. It's like having a fuel gauge that motivates you to keep going and surpass your own limits!

In short, assessing your fitness level is like finding a map to your goals, avoiding bumps in the road, and having a progress indicator that will keep you motivated every step of the way.

What is fitness age and status?

Okay, let's get this straight!

Fitness is simply how fit you are. It's like your skill level and physical work capacity in the world of fitness. You know, your strength, endurance, flexibility, and all that stuff.

Now, what about fitness age? Well, it's a measure of how young or old your body feels compared to your biological age. It's not just about how many birthdays you've celebrated, but how your body stays agile, energetic, and ready for action regardless of your age.

So, to sum it up simply: fitness status refers to your fitness level, while fitness age refers to how young and energetic you feel. Both are important for maintaining a healthy and active lifestyle.

Now let's see how InBody helps you understand your fitness status.

INBODY body composition analysis tool: what it is and what it's used for

How does body composition analysis with Bioimpedance work?

Bioimpedance is like a superpower that can tell you a lot about what's inside your body. Imagine connecting to a fitness truth detector.

Bioimpedance body composition analysis works by sending a small, harmless electrical current through your body.

Don't worry, it doesn't feel like a shock of electricity; you won't even notice the current passing through.

This current travels through your body and encounters different tissues, such as muscle, fat, and water. Each of these tissues has a different electrical resistance. Bioimpedance measures the speed at which the current travels and how it is affected by those tissues.

Then, using highly accurate estimation formulas, the body composition analysis shows you the results. It reveals your body fat percentage, muscle mass, hydration, and other important data about your body.

In summary, body composition analysis with bioimpedance It's like a fitness truth detector that uses a small electric current to find out what's inside you.

What results can INBODY (body composition analysis) give you?

Want to know how much muscle you're gaining at the gym? The InBody tells you!

Want to know your body fat percentage and keep track of those extra pounds? The InBody reveals it!

Want to know if you're well hydrated and if your internal organs are in top shape? The InBody has the answers!

This powerful analysis uses bioimpedance technology to give you accurate and detailed results. It will show you numbers and graphs that will tell you where you stand in terms of muscle, fat, water, and more.

So, if you want to get real, tangible results for your body, the InBody is your golden ticket. It will help you understand your progress, adjust your training, and achieve your goals in style.

InBody vs. Other Body Composition Analysis Methods: Let the Battle Begin!

In one corner, we have the well-known traditional scales. It may seem like just a number on the screen and nothing more, but… We can still use them to give us an idea of our maintenance!

In the other corner, we have the body fat calipers (plicometry). It involves measuring skin folds in strategic locations on the body and then calculating a body fat percentage. It can be a bit awkward for shy or embarrassed people.

And finally, we have the waist measurements which in my opinion are a bit short on data, because we can have a narrow waist but a lot of visceral fat... then it would not be as healthy as that measurement would tell us.

For me, the InBody is the modern champion of body composition. All you need to do is stand up, grab a pair of electrodes, and receive comprehensive and accurate information.

The InBody reveals a world of information: body fat percentage, muscle mass, water, and much more! We don't just get numbers, but impressive graphs to easily understand our progress.

Should you consider InBody body composition analysis?

Based on my experience as a fitness coach, I must say YES. But it's clearly your decision; and I hope that after this article, you'll be clear about whether you want to do it.

The InBody body composition report offers you some benefits that can help you on your fitness journey.

Here are the benefits and some drawbacks you should keep in mind:

Advantages of InBody body composition analysis:

✅ Accurate and detailed information: The InBody gives you concrete data on your fat, muscle, hydration, and more. You'll get a complete picture of your body composition.

✅ Setting realistic goals: By knowing your current status, you can set appropriate goals and measure your progress as you move toward them.

✅ Training adaptation: With the results from the InBody, you can adjust your exercise program to focus on the areas that need attention and maximize your results.

✅ Progress monitoring: You'll be able to closely monitor your progress over time, seeing how your numbers and graphs change, and believe me, that motivates you to keep going!

Some drawbacks of the InBody:

Cost: InBody body composition analysis may have an associated cost, as it requires the use of advanced and specialized technology.

Availability: Not all gyms or fitness centers may have InBody equipment available, as it is technology.

So now you know, consider the pros and cons to decide if it's the right option for you and your fitness journey.

As always, it's important to consult with a healthcare professional or personal trainer for more specific guidance tailored to your individual needs.

So, are you ready to strip down and explore what's inside you? Don't worry, you won't need to take off your clothes; you'll just need a little advanced technology and a curiosity to know your true physical state. 😜💪🏼

Range of motion testing and flexibility assessment

What are range of motion tests?

Are you ready to move like never before? Range of motion tests are like a dance for your body. They allow you to evaluate how well you can move your joints and muscles in different directions.

It's like testing your body to see if it's the most agile dancer on the fitness stage.

Remember those days when you could touch your toes without a problem? Well, range-of-motion testing will tell you if you still have that superpower or if you need a little more training to regain that lost level of flexibility.

😁 But here's the fun part: these tests aren't just for showing off your yoga skills or impressing your friends at a fitness party. They're also an invaluable tool for preventing injuries and improving your performance in any physical activity you're about to take up.

When assessing your ranges of motion, You can identify limitations and problem areas in your body. This will allow you to adapt your training program and work on improving those weak areas, so you can move with confidence and avoid injury.

Remember that these tests are an essential part of starting a fitness routine. You can do them yourself or seek the guidance of an expert trainer to help you get the most out of them.

How to interpret the results of range of motion tests?

When you do a range of motion test, there are some key points to keep in mind. Remember, this isn't an anatomy class, but rather a guide to give you a clear idea of how some tests can help you before you start training.

So when evaluating your range of motion I recommend you look at this:

Observe the limits: See how far you can go with each movement and compare it to what's considered normal ranges. Do you go further than your neighbor? Do you have any challenges with certain movements? Don't worry, it's an invitation to improve and surpass yourself!

Identify imbalances: As you analyze your results, pay attention to any noticeable differences between the right and left sides of your body. If your flexibility is asymmetrical, it's time to give those underserved muscles and joints some extra love. Balance is key!

Set goals: Use your results as a basis for setting realistic and exciting goals. Do you want to touch your toes more easily? Do you want to achieve greater range of motion in your hips? Set concrete goals and design a training plan to achieve them.

Remember, this isn't an Olympic flexibility competition, but rather a tool to improve your well-being and unlock your movement potential.

Don't hesitate to leave a comment or contact me. I'm here to help! If you have any concerns or need additional advice, please email me at info@empawerfitness.com

Now what? What to do with your results? | Fitness goals

Okay, you have the results, now what do you do with them?

Bravo for considering assessing your fitness and body composition before starting a training, rest, and nutrition routine.

Imagine having those results in your hands. Now make the most of them and become the master of your own fitness.

💪🏼 Celebrate your superpowers: Identify your strengths. Do you have muscles of steel? Congratulations, Hulk! Are you as flexible as a rubber band? You're Mr./Ms. Elastic. Knowing yourself can help you improve your performance in your next workout.

🎯 Focus on your weaknesses: We all have areas for improvement, and that's okay! Don't worry if your body fat percentage is a little higher than desired or if you need to work on your endurance. This is where you get stronger! Design a training, nutrition, and recovery plan to address those areas and reach new heights.

📐 Adjust your goals: Now that you know your numbers, it's time to set exciting and challenging goals. Do you want to lose those extra pounds? Do you dream of running a marathon like The Flash? Set realistic and clear goals from the start.

🤸🏼 Seek expert help: If you need professional support, don't be afraid to ask! Work with a fitness coach to develop a personalized program that will guide you through the process.

So, turn those results into your secret weapon and enjoy every step of the way. You're the protagonist of your own fitness journey; so get up, get going, and start taking control of your fitness!

Don't forget to enjoy every moment of your fitness journey and celebrate your achievements, big and small. Remember, everyone is unique and has different goals and needs.

A personalized approach will give you the best long-term results.Feel free to ask for help and book a professional assessment of your fitness and body composition to start your fitness journey the right way.

If you have any questions or need more personalized information, don't hesitate to leave a comment or contact me. I'm here to help! Write to me at info@empawerfitness.com

Or book a comprehensive fitness assessment here.

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Menstruation and fitness

Periods and fitness: How to adapt your training to your menstrual cycle

a guide for active women

Being unstoppable despite your period and exercising during your menstrual cycle can give you benefits, you just have to know how to do it; here's what your Coach Pau tells you. 😉

As a fitness coach and a woman, I believe that understanding and accepting the changes our bodies experience during the menstrual cycle can greatly improve our training and overall fitness.

In this article, we'll explore the different phases of the menstrual cycle, how hormones influence your physical performance, and also discuss the benefits of tailoring your workouts to your menstrual cycle.

So, get ready to learn how to optimize your physical activity and achieve your fitness goals. 💪🏼🏃🏻‍♀️

What happens if I exercise with my period?

The scenario in your head may immediately be chaotic, uncomfortable, and unthinkable.

You know, packing sanitary pads in your backpack, wearing dark-colored leggings or shorts, praying for no unexpected leaks during your workout, and/or feeling like you're being watched during your workout.

The reality is sometimes exactly as I've described it, but many other times, it's super fluid and with very bearable levels of discomfort. Normally, what happens after exercising while on your period is that you'll feel satisfied for having made the effort, happy and full of endorphins at the end of the session, and it will happen that you will continue building on the fitness goals you have. 💪🏼

So, to answer the question, things do happen if you train with the rule and almost all of them are good.

Training during your menstrual cycle can help regulate it., will boost the body's natural processes and strengthen your core muscles.

When done correctly, training can positively improve your mood and energy levels. This is amazing!

It will also give you an outlet for the stress or frustration associated with menstruation.

⭐️ And my favorite: It will help you better understand your body's capabilities—specific strengths and limitations—and I assure you they are more than you've tested yourself on.

Benefits of training during the menstrual cycle for women

If you exercise during your menstrual cycle, you'll notice a wide range of benefits that go beyond the physical.

Look for example:

From the start, it will improve your mood and energy.
Prevents symptoms of premenstrual syndrome
It can reduce cramps and pain
Helps regulate hormones
It can also increase serotonin and endorphin levels, which will help you cope with mood swings. ☀️

And especially to feel more empowered and take control of your body.

Training to relieve menstrual symptoms

The best exercises to do during menstruation are completely individual, but after accompanying many women in their workouts, I've noticed that when we feel bloated, there's a lot we can do to alleviate period symptoms.

From bodyweight exercises, external weights, elastic bands, aerobic machines, and more! The ideal is to moderate the load and intensity depending on how you feel on those days.

By incorporating exercises and a routine tailored to your cycle and respecting your rest and recovery days, you'll help your body manage menstrual pain more easily.

There is no real list of what exercises NOT to do during your period, but there is a need to have knowledge and control of your own body.

How? Record or write down what types of exercises you find uncomfortable and too intense to do during your days.

For example, going for a run on a very bloated day may be uncomfortable because it feels like it's hitting your stomach and breasts, but working on strength and/or cardio on a bike can be a win. 👌🏼

The important thing is that you try it out and create your own list for future occasions.

If you have a fitness coach, ask them to give you options tailored to your body and symptoms.

Understand and adapt your workouts to your menstrual cycle

Do you know the different phases of the menstrual cycle? Knowing them can give you valuable ideas on how to adapt your training depending on the day.

For example, during the follicular phase, which follows menstruation, estrogen levels rise, and the body's energy and endurance increase. So, this could be an incredible time to focus on strength and endurance exercises.

On the contrary, during the luteal phase, progesterone levels are highest, and this is when we may feel most tired or bloated. Here, for example, I would recommend prioritizing your recovery or trying flexibility exercises.

Recommendations for exercising during menstruation

If you are going to choose to train these days, apply these recommendations to prevent an uncomfortable period:

Stay well hydrated, so that you're never thirsty during the day. This will help you retain less fluid during the heavy days of your period.
Within your control, stay away from inflammatory foods or reduce their consumption. You've probably noticed those foods that tend to bloat your intestines and stomach.
Don't add more stress to your life, for example: Starting intermittent fasting right at the start of your period may add nutritional and emotional stress to these already stressful days.

Conclusion

In short, the benefits of exercising and moving during your period outweigh the discomfort they cause. I can assure you!

You'll feel more energetic, your pain will decrease, you'll stay in shape, you'll clear your mind, and you'll have control of your body while you learn about yourself.

Just remember to listen to your body and recognize when you're tired and fatigued, or when you experience dizziness or symptoms that could put you at risk during training.

Don't know when to be more cautious and when to try it on your own?

I invite you to ask me whatever you need, or better yet, Book a free consultation with me here.

We'll review how you're training now and how to improve your performance during your menstrual cycle.

In conclusion, adapting your training to your menstrual cycle can be a game-changer; so enjoy and embrace each of your monthly stages. They don't have to be limiting. Keep moving! 💪🏼

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Back pain

Exercises to relieve lower and upper back pain at home

This is how you get rid of upper and lower back pain

Advice from a doctor and a physical therapist.

Do you wake up feeling like you spent the night on a brick instead of a pillow? Do you spend hours sitting in front of a computer? Is lower back pain bothering you?

Well, in this article, we'll tell you everything you need to know about back pain, its possible causes, and what you can do about it.

Back pain is more common than you might think. It affects people of all ages and can be caused by a variety of reasons, from injuries to posture problems.

Lower back pain is so common that about eight out of 10 adults experience it at some point in their lives. For many, lower back pain can be uncomfortable to live with. Fortunately, most people find relief from lower back pain simply by doing regular stretches and exercising.

In this article, we'll share some tips for relieving lower back pain. 💪🏼👇🏼

What relieves back pain?

Exercises focused on strengthening and stabilizing the paraspinal muscles and exercises that improve the range of motion of the spine and hip, in addition to flexibility stretches that involve that area, help you prevent injuries and If you already have some type of pain, these strategies can improve the perception of that pain and offer relief..

What is the fastest way to relieve back pain?

3 exercises and stretches focused on each part of the spine (Cervical, Dorsal and Lumbar).

You can do them from home and they can help you Relieve back pain, so you don't end the day feeling like you've just unloaded 10 trucks. 😉

1. Exercise relaxes your neck and back. (cervical)

Sit with your back straight and your legs at an approximate 90º angle.
Place your right arm completely relaxed at your side, with your left hand hold the top of your head and gently pull it to the left side towards your shoulder.
Hold for 4 long, smooth breaths.
Repeat the same dynamic on the opposite side. You can repeat this sequence for 2-3 sets.

2. Exercise and stretching to release the chest (thoracic mobility)

Sit with your back straight and your legs at an approximate 90º angle. 2
Place both hands behind your neck without applying pressure.
Tuck your chin into your elbows and sink your chest into a pronounced hump.
Then return to the initial position and, keeping your abdomen tight, try to bring your elbows as far back as possible, applying slight force from your upper back without arching your lower back.
Repeat the same sequence 8-10 times.

3. Exercise and stretching for lower back pain (lumbar mobility)

Sit with your back straight and your legs at an approximate 90º angle.
Slightly raise your right knee and holding that elevation, slightly extend your leg until you feel a slight stretch in the back of your thigh.
Hold for 1 second at the highest point that allows you to maintain an upright posture and natural lumbar curve.

⚠️ IMPORTANT:

Remember that it is always advisable to consult with a health professional before starting any Exercise program, especially if you have a back injury or any other medical condition.

Can I prevent lower back pain?

In addition to the exercises and stretches we've told you about before, there are also other ways to prevent back pain.

Some tips to prevent constant back pain:

🚹 Improve your posture:

You probably already know this, but maintaining good posture helps reduce stress on your back.

Make sure you sit, stand, and walk with your back straight and your shoulders back. You don't have to be a robot with perfect mechanics; your back needs a rest even from the best posture. Stay dynamic and avoid prolonged postures that force the natural curves of your back (cervical, dorsal, and lumbar).

It's about having a happy back.

💪🏼 Strengthens your back muscles:

Do back strengthening exercises at least twice a week, which can help prevent injuries and reduce pain.

Remember, everything that isn't used atrophies. Maintaining a strong, mobile, and lubricated back will give you years of life away from pain, or at least make it easier to control.

🕺🏻 Stretch regularly:

Make sure you stretch before and after exercising. Stretching is a fundamental part of a workout; don't overlook it. This way, you'll avoid injury or pain.

🏗 Be careful when lifting heavy objects:

I would change it to lifting heavy objects is not always the cause of pain, however, lifting without proper technique can not only cause pain but also injury that puts your health at risk. Make sure that if you must or have to lift a heavy object, you do it with the correct technique. A personal trainer can help you with this.

In general, carrying objects with optimal loads within your exercise routine will ensure that no box, no matter how heavy, will obstruct your path.

If you have to lift something heavy, be sure to bend your knees and keep your back straight.

👍🏼 Maintain a healthy weight:

This point is self-explanatory since bones and muscles are designed to tolerate certain loads according to size, body weight, and strength, which is why being overweight (speaking of a higher proportion of fat than the rest) can increase stress on the back.

😮‍💨 Managing stress

Almost all of us experience bouts of stress, which can increase muscle tension and is one of the most common causes of back pain. Learn to identify and manage stress; this will help you reduce the pain.

🛌 Get adequate rest:

It is important to rest properly to allow the muscles of the back to recover and strengthen. Make sure you sleep in a comfortable bed and in an ergonomic position.

In short, there are several ways to prevent back pain. If you identify with any of these points and want to improve them, write to us. A professional fitness coach can help you.

Does posture affect back pain?

As we've discussed previously, posture is one of the reasons why back pain occurs and is a crucial aspect to consider when it comes to preventing and treating back pain.

Bad posture can cause tension in muscles and joints, which in turn can lead to pain and injury.

the correct posture It's about maintaining proper spinal alignment. This means your head, shoulders, pelvis, and feet should be in a straight line, with your shoulders relaxed and your head upright.

In addition, the abdominal muscles must be activated to support the spine in its correct position.

When you are sitting:

Pay special attention to your posture. Sitting with your back straight and your shoulders back will help relieve tension in your lower back.

Additionally, it is important to avoid sitting for prolonged periods of time, as this can cause stiffness and pain.

💡 TIP: The pomodoro technique can help you with this.

Consists in:

Choosing a task
Set a timer for 25 minutes
Complete the task within this time limit
Take a short 5-minute break (during this break you can repeat the stretching sequence we told you about earlier)
Repeat steps 1 through 4 four or five times.
After that, take a longer break of 20 minutes.

Posture for sitting in front of the computer

Remember that posture not only refers to how we hold ourselves at any given moment, but also how we move throughout the day. Try to be mindful of this at all times.

In short, posture is essential to preventing and treating back pain.

Right now, look and see what posture you have.

From now on, pay attention to your posture both at rest and in motion and adjust your attitude and habits to care for and maintain a happy back.

How can a personal trainer help with back pain?

In addition to the exercises and stretches you have read before, it may also help to work with a personal trainer to relieve back pain.

Un personal trainer is an expert in the field of fitness and can help you develop an exercise program specific to your condition and needs.

⚡️ A personal trainer can help you:

Identify the causes of pain

Not everyone's back pain occurs for the same reasons, and a personal trainer will assess everything from your posture to your range of motion and health status. This will determine which areas of your body are weak and need strengthening. This will then create a personalized exercise plan for you with specific exercises to strengthen your back muscles, improve your posture, and relieve pain.

Supervision and motivation:

A personal trainer can monitor your progress and help you stay motivated. They can adjust your exercise plan based on your needs and evolving goals, and help you achieve your goals as your body adapts and strengthens.

Learn relaxation and breathing techniques:

Sometimes back pain can be related to stress and tension built up in the body. A personal trainer can teach you relaxation and breathing techniques to help you release that tension and reduce pain.

In summary,

Working with a personal trainer can help you build habits that will help relieve back pain.

Differences between the gym and a personal trainer

Conclusions on back pain

In conclusion, Back pain can be a very annoying and life-limiting problem for anyone.

However, there are ways to relieve everyday pain through specific exercises and stretches.

Exercises to strengthen back muscles are especially useful for preventing injuries and relieving lower back or neck pain.

Stretching is also a great way to release tension in your muscles and improve flexibility.

Remember that it is always advisable to see a professional to treat your pain or injury.

Get a comfortable and happy back

Angelique Guerra, a specialist physical therapist, will help you understand your back pain and provide you with practical tools and exercises to ensure that it doesn't hinder your daily routine.

Happy Backs Workshop Summary:

Tags rest, backache, exercise, physiotherapist

Uncategorized

Gym vs. Personal Trainer

What to choose between a gym and a personal trainer in Madrid

Getting in shape is everyone's dream, being at your ideal weight, having your bikini/swimsuit fit perfectly in the summer, losing the weight you've gained over the years, sleeping better, truly resting, not feeling headaches from stress, etc. 🤩

Anyone with a modicum of love and care for themselves will seek it out. Or not?

The problem comes when you ask yourself: How do I get fitter?.

In this case, there are two very common paths you can take:

1- Join a gym with an instructor, sometimes with a membership model.

2- Find a personal trainer near you to help you with this.

In this article, we'll tell you the pros and cons of joining a gym or choosing a personal trainer. Or both? 😉

Everything we'll tell you will come from our own experience as people concerned about our fitness and also as fitness coaches who have served multiple clients with different goals.

The main difference between a gym vs a personal trainer

Honestly, the difference lies in how much support and encouragement you need. By human nature, we're lazy, we give up quickly, we lose motivation, and we struggle with discipline.

This is where a fitness coach or personal trainer can help keep you motivated, push you, and challenge you to achieve your goals.

Have you ever joined a gym, gone once, and never gone back? (And of course, you kept paying.) Yes, all of them. we've been through it.

A personal trainer or fitness coach helps you achieve your goals, makes the path faster and easier, and prevents your motivation from faltering.

The profile of a person who only goes to the gym is very different from that of a personal trainer.

A gym with an instructor and monthly membership 🏋🏻‍♀️

PROS / ADVANTAGES:

They offer a few things, such as access to:

– the different machines

– showers and changing rooms

– in some cases, swimming pools.

– Sometimes, group classes of other types such as yoga or Zumba.

And often, for affordable installments starting at €30 a month.

DISADVANTAGES:

You're alone, sometimes exercising on your own can be intimidating especially when you're a beginner.

The instructor's attention is divided among many people at once, so your training is not personalized.

Since it's a shared space for many people, you have to wait to use the machines. This can be tiring for some.

You may feel stuck. Some people spend months at the gym without a set goal or a personalized routine, so it takes them a while to achieve results.

Personal trainer: Is it worth investing in a personal trainer?

Working with a personal trainer is the fastest, safest, and most effective way to get in shape.

A personal trainer uses their experience to customize workouts based on each individual's age, health, athletic ability, and desired goals.

They are also aware of proper form, individual strength and endurance, and injury prevention.

💪🏼A personal trainer can help you transform your casual workout. in a fitness lifestyle an active lifestyle

Among the functions of a personal trainer are:

⟶ Make an assessment of your fitness status.

⟶ Understanding your range of motion, how your body works, your mobility, whether you have injuries, etc.

⟶ Take stress tests

⟶ Design a training routine customized to your goals and lifestyle.

⟶ Design training plans for specific goals such as running marathons, increasing endurance for cycling, or, more commonly, losing weight and gaining strength.

⟶ Support and motivate you to improve and maintain your healthy habits.

⟶ Taking care of you and showing you how to perform the exercises and use the machines properly, without putting yourself at risk.

Do you lose more weight and gain more strength with a personal trainer? 🤔

The short answer is: most likely yes.

The long answer is: this depends on thousands of factors, and one of them, perhaps the most important, is your commitment to your fitness; but it will also depend on, for example, your fitness age.

We are all different, and there are individual differences that will affect the speed of your progress:

😬Stress levels – How stressful is your life?

🛌 Recovery and rest rate: How long does it take you to recover from a training session? And what are your rest and sleep habits like?

🩼 Injury history: Have you been injured? Is there anything currently affecting the way you move?

🦵🏼 Physical composition: What is your body like and how much can it allow?

BONUS: To help you decide if a personal trainer is right for you to guide you to get in shape and improve your 360º health, we leave you these cases

Cases in which it is advisable to hire a personal trainer instead of going to the gym:

1. You're new to fitness

If you've gotten rusty from not training for too long or are completely new to fitness, a personal trainer can design a customized workout routine that works for your body and show you how to properly use different equipment.

You can also make exercise a habit more fun. In some cases, your personal trainer may be trained to provide nutritional guidance and guide you on the path to healthy habits.

2. You lack discipline and perseverance

We already know that maintaining healthy habits is a task that requires commitment and discipline, Having a personal trainer on your side can help keep you accountable and on track with your workouts and fitness.

Every time you book a session with your personal trainer, you feel engaged with someone else, and that helps maintain the pace in some cases.

Plus, if you have a close and trusting relationship with your personal trainer, we guarantee you won't want to let her down and you'll stay on top of your commitment and fitness.

3. When you exercise alone, you don't push yourself

Some people have the discipline to train consistently, but find it difficult to increase the intensity during solo workouts. A good personal trainer will recognize when you are in a mood of its own. “lazy” and/or slacking off and will motivate you to move at a different pace or increase your fitness challenges.

If you're striving for a new personal record or preparing to run a marathon, for example, personal trainers can also be a great source of motivation.

Your personal trainer should help you develop more confidence in your abilities.

4. You have had an injury and want to return to training

If you are injured at some point, training again becomes a challenge.

Ideally, you'll have undergone rehabilitation, but your personal trainer can design a training routine for you that will help you strengthen your entire body again after an injury.

5. You are bored with your current routine or you have stagnated

It's easy to fall into the trap of monotony, and when that happens, you run the risk of giving up. So, a personal trainer should help you create workouts and routines tailored to your tastes and goals.

⏱ How long should I stay with a personal trainer?

Although we've had cases where results were already visible after 8 weeks, we always recommend maintaining a commitment to your personal trainer for at least 3 to 6 months.

There are no secret exercises or programs in fitness. If you're doing it right, your results will show over time, and you'll also see how they accumulate.

A good personal trainer will work to help you feel comfortable and confident in what you're doing for your fitness.

The most realistic answer will depend on these factors:

🎯 Your goal: It takes longer to build muscle and strength than it does to lose weight (or gain confidence ).

🏁 Your lifestyle and starting point: Achieving goals with someone who has never done a sit-up in their life isn't the same as achieving them with someone who has been training for a while.

🫱🏽‍🫲🏼 Your commitment to your fitness. Much of what you achieve will depend on your discipline.

💸 How much should I invest in a personal trainer?

In general, you can expect to pay between €25 and €100 or more for a 60-minute session with a personal trainer.

It's a broad range, but it's difficult to narrow it down further because the exact cost of a personal trainer depends on several factors, including:

⟶ Whether they are part of a large gym

⟶ Be part of a small studio or have your own business.

⟶ How many years of experience and/or education do they have?

⟶ How many certifications do they have?

⟶ Your geographic location.

⟶ What type of package or program you purchase.

⟶ How long do your personal training sessions last?

Personal trainers from smaller or private training centers, they could have a higher hourly rate; that This is because they generally provide more personalized attention and, in some cases, are more qualified than trainers at gym chains.

Besides the price, also look at this 👇🏼

Questions that can help you find the right personal trainer for you:

⟶ Is the personal trainer easy to talk to and do they have a personality that facilitates communication?

⟶ Do you understand what he's saying when he talks to you about more technical topics?

⟶ Does your personal trainer have a fitness lifestyle?

⟶ Are you feeling motivated and excited about the program and the exercises it offers?

⟶ Does your personal trainer have experience helping people with similar goals to yours?

TIP: Expensive personal trainers aren't always better. Look for their interpersonal skills to communicate with you, motivate you, and guide you toward a fitness lifestyle.

Paul de Prado fitness coach

Conclusions: Should I choose a gym or a personal trainer?

Hiring a personal trainer vs. a gym It's your decision. However, we hope we've given you a clearer picture of the pros and cons to make your choice easier.

In any case, if what you are looking for is a Personalized support from a personal trainer in a training center, you can come and learn about our 360º training program.

We are both: a gym with a personal trainer in Madrid.

Book a guided tour with one of our coaches and discover EmPawer: A 360-degree method that focuses on your workout time and the 23 hours you spend outside the gym to improve your fitness.

Book a visit with a personal trainer

Uncategorized

Christmas Fitness 🏋🏻‍♀️🎄

What you should avoid and what you can do to maintain your fitness during the holidays. [Realistic advice from your personal trainer]

Okay, let's get down to business.

How to stay fit during the holidays? What to do at Christmas to avoid gaining weight? Obviously, without giving up the wonders of the holidays: family, friends, and fun.

In this 3-minute article, we'll tell you everything. Treat it like a free session with your personal trainer and nutritionist. -wink, wink- 😉

More turkey, less apple salad

What happens at Christmas that we all know?

The elephant in the room:

You go to your hometown for Christmas with your family, with friends, or to visit another city and…

You gain body fat
lose muscle mass
You come back with a lot of guilt
Do you want a boost quick corrective

Is your body ungrateful on vacation and playing tricks on you?

No. Your body responds to your habits, your decisions and your training age.

If you're someone who's been training and getting your body used to a fitness lifestyle for 10 years, chances are if you eat the whole Christmas dinner, your body will experience brief changes; you'll barely notice.

However, if you're just 1 year old and you eat the same dinner, you'll likely gain 3 or more kilos. Any small changes you make will have more visible repercussions.

You tell me... What fitness age are you at?

Think about it and keep reading accordingly because we'll tell you how to act.

It's not bad to sit at mom's table

In truth, you're not wrong to sit down and eat what your grandmother or mother made for you; that's great; the social and family aspect is essential to achieving your fitness goals.

The problem comes when we use it as a pretext to go off like a stocking thread.

And what happens?

You stop prioritizing your healthy habits and start prioritizing bad habits in the order of coexistence.

Check out this real example with a fictitious name.

David had a problem with gaining a lot of weight every time he went to his village in Andalusia.

When he returned he was honest and told me the following:

-“My father is a pastry chef, and for me, visiting him means eating a lot of what my father makes, which are cakes, sweets, and those delights of life.”

Okay David, That's very good, as we said above.

You can eat dinner, enjoy your father's cakes, drink your glass of champagne.

And you can also choose correctly.

What you shouldn't:

It's going too far.

I mean, you can eat dinner, drink a glass of champagne, but on top of that, you have to eat pizza, and on top of that, forget about walking, and on top of that… well, you know what I mean. Not that.

You're not straying, you're not being rude, you're prioritizing your fitness.

Your Coach

Realistic and achievable advice

FOR THOSE OF US WHO LIKE TO EAT, ENJOY AND NOT COME BACK WITH GUILT

1. Think about the plans you already have in your diary and lose control.

Wait a minute, I'll tell you why you should lose control. First, make a map of the holidays something like this:

I'm going on vacation for a week, what days? No. am I going to take care of myself?

Watch out for this: It's different for you to decide the day, than for the day to decide for you.

| On the 25th everything is going to go to shit… Good for that, but I decided it.

If you plan the days you're going to lose control, what you're really doing is taking control of your fitness. 😉

2. Try to prioritize the habits you have already formed.

If, for example, your last challenge was to eat two eggs for breakfast instead of two muffins, then try to maintain this.

And with that, you're already winning, I promise. Plus, it's much easier.

3. Don't use the holidays as an excuse not to move.

☞ Dinner's at your childhood friend's house? Come on! Walk right up.

☞ Did you meet up with people from work at a bar? Get off one stop early and walk.

☞ You're on vacation, have more time and aren't in a hurry? Take the stairs.

☞ Go out and see the Christmas lights and walk for an hour.

☞ If you have children or nephews, take them to the park, walk together.

☞ And one of my favorites: Make it up by dancing. Dancing is a perfect Christmas trick. 🕺🏻💃🏻

4. Don't turn a bad habit into a reward.

If you haven't seen your best friend in a year, great; have two beers with him, but don't have two beers a day.

🤓 Make quality decisions.

If you're faced with a wonderful craft beer or natural wine, it might be better to go for it than to drink 3 Cruzcampo bottles just to get a drink. Or is it?

5. Choose to rest

During Christmas and the holidays, rest habits also change.

Maybe you don't go to sleep at the same time, maybe you go to sleep later, okay, but try to maintain the same hours of sleep.

Keep that rhythm going. If you go to sleep at 2 a.m., you'll wake up at 10 a.m. That way you'll still get your 8 hours of sleep.

And Watch Out! Limit yourself to those 8 or 6 hours you need and get up. Don't stay in bed without moving.

Conclusions for a Fitness Christmas

Okay, what if it already happened to me and everything went to shit? Nothing, you are free and go ahead! If you blame yourself, it makes things worse.

Look, let me explain,

Guilt and stress increase cortisol levels, as the more cortisol stored in the body, the more fat.

The person who eats 2 pizzas and then whips himself will gain more weight than the one who eats them and says “Well, that’s it…let’s continue!”

There is nothing worse than a person stressed out about what they did.

So you already know, prioritize, move, enjoy, and don't blame yourself.

Do you want to go on vacation with personal training?

Write to us and we'll guide you toward your ideal fitness level. At Christmas and the other 11 months of the year too. 😉🎄

Uncategorized

Why don't I have results?

Post Author By empawer_editorwp
Date of entry November 9, 2022
No comments en Why don't I have results?

The objectives Sometimes they are born from an idea, whether from an aspiration or from discomfort, they can be something we long to have or something we urgently need to disappear.

These are things we want and pursue, and getting there is not only this part of imagining and pursuing, but of wanting to act differently, wanting to let go of what we do today and who we are today. Oh, oh, and that's not the hard part... The hard part is realizing that we're NOT willing to give up our current habits to achieve that "desired" goal.

“Oh, what do I do? Do I quit because I realize I won’t actually make any changes?” No, sir!

What's happening is that we're giving more emotional or reward value to our current habits (or comforts) than to the goal and its future benefits.

I have been overeating both salty and sweet things for years.

I feel satisfied and I know I've already eaten what I need because I've measured my macros countless times, so I know I'm not malnourished... but I don't want to (or can't) stop eating and wow...

There's always room for dessert... or two!

In this fictional (or real... hehe) example, I'm placing more value on feeling full and satisfying my anxieties than on the goal of moderating my food consumption to lose those extra pounds I have and that I accumulate year after year.

You know what's going on here? It's more comforting to eat uncontrollably and feel free in "excess" than to have the will to decide when to stop, because stopping and moderating... doesn't give me pleasure.

And BOOM! We find ourselves caught up in a reality we want to change. We know how, but we don't act. We get frustrated, we get anxious, and the cycle of problems begins.

These lines are not meant to leave us confused and… Ciao!

It is about becoming aware that we must find a powerful value for the objective and that the value we give it must overcome the value of excessive impulses:

For example, they can be:

How pretty/handsome I'm going to look and how many people are going to tell me so.
That I'm going to have to cook less if I eat less (No exaggeration! I'm not saying we shouldn't eat hehe).
Awaken curiosity about what would happen if I ate slower than others.

Let us remember that: The value we give to the objective is totally personal and will be as creative as you want.

I would like to close the text with an uncomfortable question… Do you already know why you don't reach your goal? Deep down, we all know it.

This path is not easy, but it is very interesting and at the moment you decide:

We'll be there to listen and help you achieve your goal!