Experts recommend eating three servings of whole grains a day, such as brown rice, oatmeal, popcorn, whole-wheat bread, pasta or crackers, as it is linked to weight loss and
lower body weight.
Research shows that regular exercise not only help to lose weight, reduce anxiety, stress and the chance of heart disease, but also help to sleep faster, longer and wake up
less, making your days way more productive. These easy to do fitness routines will only take 10-20 minutes.
When practicing intensive workout, leave a few hours (3-4) before bedtime. Studies show that vigorous exercise right before going to bed may release alertnness hormones
and disrupt your beauty sleep.
The USDA recommends eating at least 2-3 cups of vegetable a day. Add a salad or any fresh or boiled veggies to your main meals, such as omelettes, soups, rice or
pasta. Vegetables will make you feel full and help you to lose / maintain weight. Read
more
During winter, people tend to get 15 mins more sleep, in average, compared to summer time. Longer winter nights allow more time for sleep, rest and rebuild,
improving quality of living.
Long periods of uncertainty, such as current, can affect our emotional stability in the form of stress, which in turn can produce weight gain. It´s well known
that exercise increases the overall health but also direct benefits over stress. Read more.
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.
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.
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.
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.
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.
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.
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
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.
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
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.
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.
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
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.
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).
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.
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.
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.
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]
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.
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].
Great tips, great articles, great website. Congratulations!
#35
Franco(Monday, 25 January 2021 02:22)
I have been following your advice for almost one year and it´s been great. I managed to lose 47 lbs so far and maintain it for more than 6 months now :) Thank you very much for your help :-)
#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
Christina Molla (Sunday, 21 February 2021 16:28)
Amazing pieces. Highly recommended. Thanks!
Rodrigo (Monday, 08 February 2021 03:03)
Me encanta esta web. Gracias Virtual Trainer
Rosa (Monday, 01 February 2021 01:22)
Great tips, great articles, great website. Congratulations!
Franco (Monday, 25 January 2021 02:22)
I have been following your advice for almost one year and it´s been great. I managed to lose 47 lbs so far and maintain it for more than 6 months now :) Thank you very much for your help :-)
Bianca (Monday, 18 January 2021 01:10)
this is incredibly effective. thank you so much!
Anthony (Friday, 15 January 2021 04:13)
wow! this is a great and encouraging resource. thanks virtual trainer
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
Leo (Monday, 04 January 2021 18:01)
Very practical web and great hints and articles. Thanks!
Dioni (Tuesday, 29 December 2020 01:27)
Very useful hints and resources. Thanks a lot VPT
Mathilde Robinson (Monday, 21 December 2020 00:59)
I am glad I found this site. What an amazing job. Congratulations!!!
Sylvia A (Sunday, 20 December 2020 02:06)
great hints for staying healthy during Xmas, thanks a lot!
Anthony (Monday, 14 December 2020 01:05)
Wow this is an amazing source. thanks a lot online trainer!
Lola García (Sunday, 06 December 2020 22:21)
Un blog de muchísima ayuda. Many Thanks!
Carlos (Monday, 30 November 2020 03:03)
Estoy impresionado. Muchísimas gracias por todo. Eres mi entrenador favorito
Monic (Monday, 09 November 2020 17:58)
I am impressed about this blog and website also. Thanks a lot VPT
Santi (Thursday, 05 November 2020 02:55)
muy buenos consejos. Gracias!
Nancy Smith (Monday, 02 November 2020 22:04)
very usueful ideas and great health resource. thanks!
Leopoldo (Monday, 26 October 2020 18:05)
great weight loss hints! thanks!
Anna T (Wednesday, 21 October 2020 18:12)
Wow finally something that makes sense. Many thanks!
Lucas (Monday, 19 October 2020 16:33)
Amazing tips and amazing site
Rosario (Friday, 16 October 2020 18:36)
wow! This is an amazing source of information. Thanks a lot!
Thomas P (Wednesday, 07 October 2020 01:46)
this site is pretty cool. Cheers mate!
Lucas M (Saturday, 03 October 2020 16:49)
very inspiring tips VPT, thanks!
Margareth S. (Friday, 02 October 2020 01:26)
Cool!!!
Joanna (Monday, 28 September 2020 13:33)
wow thanks! this is exactly what I was looking for
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.
Louise (Tuesday, 15 September 2020 17:06)
This is a great and useful article. Thank you!!!
Tania Hamilton (Wednesday, 02 September 2020 17:33)
Amazing tips!
Ann (Tuesday, 18 August 2020 23:42)
Cool!
Irene (Saturday, 15 August 2020 00:52)
thanks for the tips. Very useful :)
Anthon B (Friday, 14 August 2020 01:14)
Great tips !
Jonathan (Monday, 10 August 2020 01:27)
I follow you Virtual Trainer. Good job!
Marites (Wednesday, 05 August 2020 16:49)
Thanks for your useful tips Virtual Personal Trainer
Rosa Sanchez (Monday, 03 August 2020 15:00)
gracias por tus consejos tan utilies. Te sigo. Saludos¡
Joseph (Monday, 03 August 2020 02:41)
Great weight loss ideas. Keep the good work. Thanks!
Corina L (Monday, 27 July 2020 16:23)
Very useful. Cheers!
Dani Smith (Sunday, 26 July 2020 19:24)
cool tasks! great guide during my weight loss journey
Charo (Monday, 20 July 2020 01:48)
These tasks are extremely useful. Thank you!