New resolutions  ·  18. January 2021

Weekly tasks

Up to a healthier lifestyle as a new year resolution? Meet your "WEEKLY TASK"(to be done daily)
    Week 3 (Jan)
Studies showed that only 20 minutes of streng training, such as calisthenics, can boost self-confidence, which may also help release anxiety. Try now.
    Week 2 (Jan)
As a new year resolution, it is time now to getting rid of the extra pounds with four simple steps.
Try now.
    Week 1 (Jan)
After the storm, comes the calm. Being healthy minded is key to lose the accumulated pounds and get back in track. Read more.

2021

    Week 5 (Dec)
Temperatures around 20 C (68-69 F) are the best for a beauty sleep. Calibrate your bedding, heating and pijama choices to find out the best combination for a perfect sleep, body resting and recovering.
    Week 4 (Dec)
Do not let Xmas to ruin the hard work you have been doing through out the year. It´s time for action!!!. Find out more.
    Week 3 (Dec)
Research shows that only 15-30 minutes of low to moderate intensity exercise, at least 3 times a week, can significantly reduce anxiety and stress, something specially important during Coronavirus time. And, interestingly, the effects can last even after a single session.
    Week 2 (Dec)
Research shows that regular exercise strengthens the heart and lower the resting heart rate over time, thus dramatically reducing the chance of suffering heart disease.
    Week 1 (Dec)
Studies show that even a little exercise can boost your mood. Try 30 mins walk or 10 mins of calisthenic to stay away for stress and anxiety specially during difficult times. Read more.
    Week 4 (Nov)
Reading and understanding food labels can help you to lose and maintain weight in a long run. Find out how here.
    Week 3 (Nov)
A lack of proper hydration during and after exercise can make you moody and lose focus throughout the day. Try to keep a bottle of water near you while working out. Read more.
    Week 2 (Nov)
Planning ahead what you eat can help you to reach your weight loss goals. Find out how to break down in calories, carbs, fats and proteins here.
    Week 1 (Nov)
Digital Technology can help to diminish negative outcomes and improve health during Coronavirus times. Find out how
    Week 5 (Oct)
Compulsory lockdowns due to pandemic might raise the chance of suffering anxiety. When feeling under emotional pressured or anxious, try 30-60 seconds of deep breathing to lower blood pressure, heart rate and anxiety level.
    Week 4 (Oct)
The latest scientific studies have shown that "a few extra weight can raise the risk of suffering severe COVID-19 disease". It's time for action!!!. Read more
    Week 3 (Oct)
Adding simple exercise routines such as walking, biking, swimming or running can help to reduce stress, improving sleepiing time and quality of living.
    Week 2 (Oct)
Studies show that people who practise regular aerobic exercise, such as brisk walk or running, are more creative. Read more
    Week 1 (Oct)
Experts recommend eating a daily dosis of 25 gr of fiber for women and 38 gr for men. For example, a cup of lentils contains ~ 16 gr of fiber, and a cup of cereals or blackberries 8 gr.
    Week 4 (Sep)
Nutritionists recommend eating at least 2-3 cups of vegetable a day. Try to add salads or any fresh or boiled veggies to your main meals. It will also make you feel full while helping you to lose / maintain weight due to its low content of calories. Read more
    Week 3 (Sep)
Studies show that people who eat a healthy breakfast are more prone to weight loss. Do not miss it!
    Week 2 (Sep)
A lack of sleep has been related to an increase in Ghrelin, the so called hunger hormone. Make sure you are having enough sleep if your aiming weight loss.
    Week 1 (Sep)
Aim for 6 servings of healthy carbs a day such as whole grains (about half a cup of cooked brown rice or 1 slice of whole-wheat bread)
    Week 4 (Aug)
Slow synchronize movements and breathing, such as yoga or meditation, can help to release accumulated stress and relax through the week.
    Week 3 (Aug)
Similarly to meditation, regular exercise can help you to relax. Try aprox. 30 mins of walking, jogging or cycling 3-5 times a week if you feel stressed and see the amazing results.
    Week 2 (Aug)
Avoid having snacks before going to bed. Teeth brushing, chewing sugar-free gum, or an after-dinner walk can help you to stay away from cravings.
    Week 1 (Aug)
Dehydration can be a major cause of daytime fatigue especially if you are expose to hot weather. If you feel unenergetic, have a big glass of water and see how it goes. Read more
    Week 5 (July)
Aerobic activities can help to balance the levels of cortisol (the stress hormone). A simple 30 mins walk (15-20 mins running) 3-5 times a week can greatly reduce your stress level throughout the week.
    Week 4 (July)
Lack of sleep can reduce your energy and affect your biological recovery and repair. For a healthy sleep, aim 7-8 hours daily.
    Week 3 (July)
To feel more full and satisfied in between meals, aim for 25-30 grams of protein per meal. For example, a piece of chicken or a cup of beans with quinoa (25 grams of proteins).
    Week 2 (July)
Tracking what you eat (and move) will help you to reach your health goals.
Read more
    Week 1 (July)
Adding 250 steps for each hour of sitting each day, about 1-3 mins walk (depending on speed), is linked to a longer life expectancy.


    Week 4 (June)
For a pleasant sleep, better to avoid eating at least 2 hours before going to bed. This is because the body stays energized while it is digesting foods.
    Week 3 (June)
If you feel anxiety and/or stress this week, try this full home workout routine. Studies show that at least 67% of people who workout regularly experience an impressive decrease in heart rate.
    Week 2 (June)
Even a short-time whole-body workout routine can dramatically reduce your level of anxiety and stress. Try this 10 mins workout routine at home and let me know how it goes.
    Week 1 (June)
Keep your body on a healthy track by going to bed and waking up every day at the same time.
    Week 4 (May)
A fiber- (fruits, veggies, whole grains...) and protein-enriched (nuts, soy milk, yogurt...) afternoon snack can keep you satiated till dinner.
    Week 3 (May)
Listening to music can boost exercise motivation. Music songs of 120-140 beats per minute can give the best performance.
    Week 2 (May)
Breaking down your calories intake into nutrients need can help you lose weight faster and healthier
[Read more]
    Week 1 (May)
A protein-enriched breakfast can boost your metabolism for the day while helping you to prevent carb and sugar cravings ...
    Week 4 (Apr)
Caffeinated drinks can disrupt your beauty sleep so it's better to keep them away a few hours before going to bed ...
    Week 3 (Apr)
During lockdown, eat healhy, resist cravings, and move, move...
[Read more]
    Week 2 (Apr)
Your bedroom ambience could impact your beauty sleep afecting your day performance during Coronavirus. Lights off, warm temperature, no noise, phone off can help you sleep pacefully.
[Read more]
    Week 1 (Apr)
Now more than ever, "every move counts". While retained at home, KEEP MOVING!!.
[Read more]


    Week 5 (March)
While recruited, help your brain to refresh and recharge. Try meditation, reading or listening to relaxing music and rest pacefully.
    Week 4 (March)
While home-confined, even a little exercise can lower your resting heart rate, reducing the risk of heart disease.
    Week 3 (March)
While being confined, sick or remote-working, you can always exercise at home or in the office -> check this out
    Week 2 (March)
Commit to food-logging using some app or tool. It can help you to be more mindful of what and how much you eat. [More about food logging]
    Week 1 (March)
Avoid snacks if you want to avoid gaining weight. Teeth brushing, sugar-free gum or coffee/tea or taking a walk can help.
    Week 5 (February)
Everyone's fitness level is different but a good goal to aim for is 8000-10000 steps/ daily.
    Week 4 (February)
Consistent sleep (at least 7 hours/day) let your body rest and rebuild.
    Week 3 (February)
Participating in community events (avoiding loneliness) may be just as important to long-term health as getting to the gym. [More about social]
    Week 2 (February)
Yoga's synchronized moves plus breathing (or meditation techniques) can help to release stress. Take short breaks and practise it throughout the day when needed.
    Week 1 (February)
Running tips for beginners: start by 4mins walk, 1 min running; then go progressive (3mins walk, 2mins running, and so on so forth).
    Week 4 (January)
If new year resolutions are not working, why not giving a try to Monday resolutions instead?
[Resolutions]
    week 3 (January)
Dehydration cause fatigue. If you feel fatigue, have water to boots energy. Keep a bottle of water near you to remind you about drinking [the magic water].
    week 2 (January)
2 minutes of walk (~250steps) per each hour of sitting (during the day) is linked to a longer lifespan
[ Walking & Health].
    week 1 (January)
30 of mins walk (daily) prevent stress. Aerobics activities keep cortisol (stress hormone) in the right level
[ Walking & Health].

2020

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Tags: tasks
Comments: 34
  • #34

    Bianca (Monday, 18 January 2021 01:10)

    this is incredibly effective. thank you so much!

  • #33

    Anthony (Friday, 15 January 2021 04:13)

    wow! this is a great and encouraging resource. thanks virtual trainer

  • #32

    Carlos (Friday, 08 January 2021 17:00)

    Me encanta esta web y encima es gratuita. No se puede perdir más. Gracias por vuestra amabilidad y seguir así

  • #31

    Leo (Monday, 04 January 2021 18:01)

    Very practical web and great hints and articles. Thanks!

  • #30

    Dioni (Tuesday, 29 December 2020 01:27)

    Very useful hints and resources. Thanks a lot VPT

  • #29

    Mathilde Robinson (Monday, 21 December 2020 00:59)

    I am glad I found this site. What an amazing job. Congratulations!!!

  • #28

    Sylvia A (Sunday, 20 December 2020 02:06)

    great hints for staying healthy during Xmas, thanks a lot!

  • #27

    Anthony (Monday, 14 December 2020 01:05)

    Wow this is an amazing source. thanks a lot online trainer!

  • #26

    Lola García (Sunday, 06 December 2020 22:21)

    Un blog de muchísima ayuda. Many Thanks!

  • #25

    Carlos (Monday, 30 November 2020 03:03)

    Estoy impresionado. Muchísimas gracias por todo. Eres mi entrenador favorito

  • #24

    Monic (Monday, 09 November 2020 17:58)

    I am impressed about this blog and website also. Thanks a lot VPT

  • #23

    Santi (Thursday, 05 November 2020 02:55)

    muy buenos consejos. Gracias!

  • #22

    Nancy Smith (Monday, 02 November 2020 22:04)

    very usueful ideas and great health resource. thanks!

  • #21

    Leopoldo (Monday, 26 October 2020 18:05)

    great weight loss hints! thanks!

  • #20

    Anna T (Wednesday, 21 October 2020 18:12)

    Wow finally something that makes sense. Many thanks!

  • #19

    Lucas (Monday, 19 October 2020 16:33)

    Amazing tips and amazing site

  • #18

    Rosario (Friday, 16 October 2020 18:36)

    wow! This is an amazing source of information. Thanks a lot!

  • #17

    Thomas P (Wednesday, 07 October 2020 01:46)

    this site is pretty cool. Cheers mate!

  • #16

    Lucas M (Saturday, 03 October 2020 16:49)

    very inspiring tips VPT, thanks!

  • #15

    Margareth S. (Friday, 02 October 2020 01:26)

    Cool!!!

  • #14

    Joanna (Monday, 28 September 2020 13:33)

    wow thanks! this is exactly what I was looking for

  • #13

    Sherly Smith (Monday, 21 September 2020 17:10)

    Hi online trainer! I've been following you for a while and I wanted to thank you for your super help.

  • #12

    Louise (Tuesday, 15 September 2020 17:06)

    This is a great and useful article. Thank you!!!

  • #11

    Tania Hamilton (Wednesday, 02 September 2020 17:33)

    Amazing tips!

  • #10

    Ann (Tuesday, 18 August 2020 23:42)

    Cool!

  • #9

    Irene (Saturday, 15 August 2020 00:52)

    thanks for the tips. Very useful :)

  • #8

    Anthon B (Friday, 14 August 2020 01:14)

    Great tips !

  • #7

    Jonathan (Monday, 10 August 2020 01:27)

    I follow you Virtual Trainer. Good job!

  • #6

    Marites (Wednesday, 05 August 2020 16:49)

    Thanks for your useful tips Virtual Personal Trainer

  • #5

    Rosa Sanchez (Monday, 03 August 2020 15:00)

    gracias por tus consejos tan utilies. Te sigo. Saludos¡

  • #4

    Joseph (Monday, 03 August 2020 02:41)

    Great weight loss ideas. Keep the good work. Thanks!

  • #3

    Corina L (Monday, 27 July 2020 16:23)

    Very useful. Cheers!

  • #2

    Dani Smith (Sunday, 26 July 2020 19:24)

    cool tasks! great guide during my weight loss journey

  • #1

    Charo (Monday, 20 July 2020 01:48)

    These tasks are extremely useful. Thank you!