Not all fats are bad fats, there are also good fats such as the ones present in avocados, nuts and olive oil. These fats are beneficial for your health so Virtual Personal
Trainer recommends you incorporate into your diet 5-6 spoons of healthy fats a day.
Late night caffeinated drinks like hot chocolate, coffee, tea, or cold drinks like cola or energy drinks can disrupt your beauty sleep affecting your performance the day
after. As caffeine can take up to 10 hours to completely clear from bloodstream, better limit these drinks as you are getting closer to bed time.
Recent studies showed that High Intensity Training (HIIT) can be recognized from a safe and effective
dose–response perspective as a promising approach for the improvement of the immune system and consequently for the prevention of respiratory diseases, includig Covid-19.
Studies show that lack of sleep can increase the chances of weight gain, diabetes, heart disease and memory loss. Make sure you are having enough sleep (Adults
~ 7-9 hours; Babies, young children, and teens need more hours; People over 65 ~ 7-8 hous).
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.
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
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.
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.
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.
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.