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
Adding simple exercise routines such as walking, biking, swimming or running can help to reduce stress, improving sleepiing
time and quality of living.
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].
Bianca (Monday, 18 January 2021 01:10)
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Anthony (Friday, 15 January 2021 04:13)
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Carlos (Friday, 08 January 2021 17:00)
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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)
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Leopoldo (Monday, 26 October 2020 18:05)
great weight loss hints! thanks!
Anna T (Wednesday, 21 October 2020 18:12)
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Thomas P (Wednesday, 07 October 2020 01:46)
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Lucas M (Saturday, 03 October 2020 16:49)
very inspiring tips VPT, thanks!
Margareth S. (Friday, 02 October 2020 01:26)
Cool!!!
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Sherly Smith (Monday, 21 September 2020 17:10)
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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)
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Joseph (Monday, 03 August 2020 02:41)
Great weight loss ideas. Keep the good work. Thanks!
Corina L (Monday, 27 July 2020 16:23)
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Dani Smith (Sunday, 26 July 2020 19:24)
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Charo (Monday, 20 July 2020 01:48)
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