The BeYou Blog

Eat Better, Move Better, Feel Better

Learn to love your body with these tips

Learn to love your body with these tips

Stop hating your body for its tiny imperfections and learn how to love your body with these tips!

  • Be proud of your strong body

The first exercise is learning not to blame yourself when you are looking at you in the mirror. Don’t focus on your defaults, and focus on the parts of your face and your body that you like.

  • Appreciate all the things that your body can do

In order to learn to love your body, you need to turn your focus from appearance to gratitude for everything your body is able to do, how fortunate you are to be able to run, to walk, to Zumba. A healthy and active body is a beautiful body.

  • Realize that fitness is not about skinny jeans or skinny-girl stereotypes.

The true beauty is not about fitting into a cultural stereotype but a quality that shines from within. Start to look at yourself as a whole and realize all your qualities: intelligent, funny, unique, and yes, beautiful. It is better to spend time focusing on building a strong, healthy body and mind rather than trying to fit into a cookie-cutter mold, isn’t it?

  • Dare to not compare your body.

If you compare yourself with other women in real life or worse, on Instagram, you will create a million reasons to hate your body. It will leave you with a feeling inadequate about your body, so please choose not to do it! Indeed, your body might not be perfect compared with a model, but it is the only body you will ever have. You would rather accept this fact and love your body the way it is than waste your time hating any part of it.

  • Accept your body type

Accept your body type and don’t buy fashion items if it doesn’t fit well to your body! Then you will feel uncomfortable and feel bad in your body. It is not because it is fashion that you need it absolutely!

  • Take care of your body

Take time to treat your body with a hair mask, apply moisturizer on your body after shower, cut your hair more often, etc. You will see how it feels good!

  • Find the right sport for you

Your workout or run must not be a punishment. Find the right sport for you in order to enjoy it! Maybe it is Zumba, pilates or roller!


The Health benefits of honey 🍯

The Health benefits of honey 🍯

Honey has for a long time been used as both a food and a remedy. Honey is rich in plant compounds and provides different benefits for health. Opting for honey is particularly healthy when you use it to replace refined sugar which is much more caloric. Discover the main benefits of honey for your overall health!

Honey contains plant compounds

Even if honey doesn’t contain any fiber, fat or protein, honey is rich in bioactive plant compounds.

Rich in antioxidants

High-quality honey contains important antioxidants such as organic acids and phenolic compounds (flavonoids). These antioxidants reduce the risk of heart attack, stroke and even some type of cancer.

Honey is better than sugar, especially for diabetics

Some studies have shown that honey could reduce the risk of heart diseases for people with diabetes. However, honey can increase blood sugar levels.

May reduce blood pressure

May improve heart health

Among the other benefits of honey, we can also mention that antioxidants in honey are good for your heart.

Helps Improve Cholesterol

Honey seems to have a positive impact on cholesterol levels. It allows reducing “bad” cholesterol while increasing the “good” cholesterol”.

Promotes healing for burns and wounds

Honey can also be great to treat burns, wounds and other skin problems.


How often should you wash your hair?

How often should you wash your hair

There’s no unique answer when it comes to the frequency with which you need to wash your hair. It’s all about finding what works for you and your hair type. Some women can go a week or more without sudsing up, while others feel the need to shampoo every day. Here are a few tips to help you determine if you can go one more day before washing or if it is already the good timing to do it.

You have fine, thin or oily hair

If you have thin or oily hair, we suggest you wash your hair every day. The oil produced by your scalp travels more quickly down the hair shaft when you’ve got fine or thin hair, giving it that greasy appearance sooner. If you don’t want to shampoo daily, use an anti-dandruff shampoo as it will cut down on grease, and less grease means fewer washes.

You have medium-thick or dry hair

It is recommended to wash every two to three days max. If you do it more, you will risk stripping your hair of the natural oils that keep it looking shiny and healthy. If you think that you can’t go that long without washing your hair, you can use a sulfate-free shampoo or give your hair a quick rinse with water and apply conditioner to the ends.

You have thick or curly hair

You can wash your hair only once or twice per week as the oil produced by your scalp will take longer to travel down your thick hair and the oiliness won’t be noticeable. Moreover, this oiliness can help calm frizz.

Extra tip: if you work out a lot, you may want to wash your hair more often. If you can’t wait too long, you can use a dry shampoo (apply it to the roots).


Which group class should you choose?

Which group class should you choose?

Before choosing your group class, it is important to define your fitness goals in order to find the perfect class to complete your goals!

Do you want to lose weight? To build muscle? Or maybe to be faster and stronger? Luckily, most gyms are offering a variety of funny group classes! But which one is the right for you? Of course, the best is to try every class and then decide which one you prefer, but you can also think in terms of goals. This article will help you define which class will help you to complete your fitness goal!

Your goal is weight loss

Good news: most classes are good options for weight loss! The best is to opt for a class that involves both cardio (to keep your heart rate elevated during all the class) and weight lifting. Cardio will help you burn more calories and weight lifting will help you build muscle which can give to your skin a more toned effect.

You can choose a class like “Total Body Toning” or “TRX”. Pilates is also a good option and maybe better at the beginning to enter into the fitness world. Other good options could be “Zumba”, “Kickboxing”, “GAP” or “Ab attack” class.

Your goal is strength and flexibility

If you want to get stronger and be bendy at the same time, it is possible! Most weight lifting classes can help you to complete this goal. But don’t forget to get heavier weights to see a progression. Yoga class is also an excellent way to work on your body strength, flexibility, and balance.

Your goal is to improve performance

If you want to have better results (running a marathon, increasing running speed etc), focus on Interval Training classes such as HIIT class or cycling class. They are great to push yourself and go beyond your limits.

But the most important: Have fun moving!

8 Signs You Need to See a Therapist Food

Nowadays, our society has a general obsession with weight that makes us conscious of what we are eating (which is not a bad thing) and feel guilty for eating not healthy. We can see this problem totally harmless as it affects a lot of people, but in reality, this is not. On the contrary, this focus on food and bodies can lead to unhealthy fixations. Hopefully, you can easily fix these fixations for example by seeing a therapist food.

If you recognize yourself with some points of the following list, so often that it’s interfering with your daily life, it may be time to talk about it with someone you trust ( friend, family member or even a therapist food).


  • You can’t stop thinking about food and/or your weight.

Even it is totally normal to think about food or about your body sometimes, it should not interfere with your daily functioning or give you concerns (anxiety, guilt, shame) for example if you are always thinking about your next meal, or your next workout to lose the calories of your lunch.


  • You don’t like to eat in front of other people

This happens commonly with people with anorexia nervosa or bulimia nervosa. They prefer not to eat in front of people in order not to be criticized. Even if you don’t have an eating disorder, you might experience stress or anxiety to eat in front of other people.


  • You are obsessed with healthy foods.

Orthorexia is an eating disorder characterized by a need to eat only clean or pure foods and becoming stressed when no health food is available. The problem appears when there is a misunderstanding of what is truly healthy and doesn’t allow you to eat the food you love again.


  • You have compulsive or stressful reactions with food

A lot of people like to eat their meals in a particular way (for example you like to eat the vegetables first). We can call it “food rituals”. The only fact to stop the ritual can cause stress and anxiety.


  • You are severely restricting calories

Constantly counting the number of calories you are eating can represent an eating disorder. It can be dangerous if you are skipping meals in order to save calories.


  • You can’t control how much you eat

This involves repeated episodes of eating a big quantity of food past the point of fullness, following by a feeling of disgust, depression, or guilt.

If you recognize yourself in some of these points, consider that talking about it and understanding that this is a problem in your daily life is already a big step.


5 Essential Skin Care Rules You Should Never Break

5 Essential Skin Care Rules You Should Never Break

We all dream of having healthy, clear, beautiful and youthful skin. There so many products in the market for skin care that it is difficult to know which one to use to take care of our skin, or if the expensive skin treatments are well worth.

But the truth is that you don’t need to buy a lot of expensive products and treatments to have beautiful skin. You can just keep it simple. If you want to feel good in your skin without wasting too much money, stick with these skin care habits for healthy skin:

  • Drink plenty of water

It might seem obvious, but most people don’t drink enough water. Yet this is the most important thing you should do for your health. Start drinking purified and high-quality water and you will see quickly how your skin changes for the better. It is recommended to drink 2,5-liter water every day.

  • Eat organic, real foods.

The food that you are eating has an impact on your skin. This is why your diet and nutrition are super important. Organic food is the best to reduce your exposure to toxins, which decrease cell turnover (needed for healthy skin). Eat the foods that look like it does when it comes out of the ground and avoid processed foods or foods containing chemicals and additives.

  • Moisturize

Of course, beautiful skin means hydrated skin. You must moisturize daily your skin with a product adapted to your skin type. We recommend organic products with simple ingredients.

  • Sweat often.

Even if you are eating organic foods, you will be exposed to toxins through your environment and pollution. Hopefully, your body was designed to evacuate these toxins in several ways. One of the most important is through sweating. By sweating, you will clean your skin from toxins. Move, Sweat, and feel better in your skin!

  • Supplement your diet.

Even you are following a balanced diet, it is really difficult to get all the key nutrients you need, mainly due to our current farming methods. We recommend supplementing your diet with high-quality multivitamins high in vitamins A, C, E, D, K, B3, B5, choline, and folate.

Start with these 5 simple rules and you will see your skin respond in positive ways!


Why I am gaining weight even when I exercise?

Why I am gaining weight even when I exercise?

If you have the feeling that you are gaining weight whereas you are exercising, read this article, it will make you feel better!

Many things can affect your ability to lose weight, such as:

  • Food choices: Diet is one of the most important factors in maintaining a healthy weight. Try to eat more protein-rich foods, fibrous vegetables, healthy fats.
  • Activity level
  • Genetics
  • Age

Stress can also affect your weight loss, and over-exercising can lead to stress-related hormonal fluctuations that may make weight loss harder.

Although getting the right amount of physical activity is important for your overall health, overtraining and not getting adequate rest between your workouts can keep you from losing weight. This is why balancing exercise with recovery periods is critical.

Overtraining — especially physically demanding cardiovascular activity, such as a marathon or triathlon training — may increase levels of cortisol, a hormone released in response to stress.

Elevated cortisol levels have been associated with:

  • weight gain
  • sleep disturbances
  • increased inflammation
  • excess belly fat (even in lean people)

Elevated cortisol levels drive hunger and cravings for tasty junk foods, which is why chronically elevated levels can lead to weight gain or prevent weight loss.

Our tips:

  • cutting down on training sessions
  • giving your body time to recuperate between workouts
  • adding cortisol-reducing activities to your routine, such as yoga or meditation

Menopause transition (perimenopause) typically begins in your mid-40s. Studies show that hormonal fluctuations during this time may lead to weight gain, especially in your abdominal area.


20 Toppings for a 100% Healthy Salad !

20 toppings for a 100% healthy salad !

Generally, salads are prepared by mixing lettuce or mixed greens (arugula, kale, spinach, etc) with some toppings of your choice and a dressing. You can add a variety of possible foods to your healthy salad, so let’s figure out which salad toppings are the healthiest! 🥗

  • Chopped Raw Vegetables

Carrots, onions, cucumbers, celery, mushrooms, and broccoli finely chopped are the perfect toppings for your heathly salad! They are packed with fiber, plant compounds, and much more health benefits!

  • Nuts and Seeds 🥜

Pistachios, walnuts, pumpkin seeds, almonds, peanuts and chia seeds are really nutritious! Opt for nuts and seeds without any added salt, sugar or preservatives.

  • Dried Fruit

Cranberries, apricots, mango or raisins are delicious in salads and will bring you a lot of vitamins A and fiber. Look for dried fruits with not any other ingredient added.

  • Whole Grains

Brown rice, quinoa, farro, and barley will allow you to add texture and flavor to your salad. Whole grains will help you avoid cravings during the day and be satisfied after eating.

  • Beans and Legumes
  • Fresh Fruit 🍐🍊🍓
  • Shredded Hard Cheeses

Cheddar, Gouda, parmesan, and manchego will add flavor to your salads and are also nutritious. Parmesan provides important nutrients for bone health and blood clotting.

  • Roasted Vegetables
  • Hard-Boiled Eggs
  • Fresh Herbs

The best fresh herbs for your salads are basil, mint, rosemary, parsley, sage, and cilantro.

  • Leftover Meat

Meat is charged with vitamins, minerals and high-quality protein that will make you feel full and satisfied.

  • Seafood

Salmon, cod, halibut, shrimp, lobster, and sardines are incredibly rich in protein, omega-3 fatty acids, vitamins, and minerals. Seafood can boost heart health and brain function.

  • Avocados
  • Soft Cheeses

Fresh mozzarella, feta, ricotta, goat, bleu and burrata are excellent salad toppings, providing protein, calcium and other important micronutrients.

  • Corn and Salsa
  • Tofu and Edamame

An excellent source of protein for vegans and vegetarians.

  • Olives

Adding toppings to your salads may help you to boost your nutrition while adding flavor to these mixed greens. 🥗



Itchy Eyes: What are the causes?

There is nothing worse than having itchy eyes because you can’t scratch away as it could spread germs and just aggravate inflammation or even damage your delicate eyeball. In general, the best way to relieve eye itchiness is to detect the cause, so that you can treat the problem at the source.

Here are 8 common causes of itchy eyes:


In many cases, itchy eyes can be caused by food, animal, or environmental allergies. It is generally called “allergic conjunctivitis”. The fact of simply touched or being exposed to a cat, a dog, a plant can provoke itchy eyes.

Solution: you can take antihistamines like Zyrtec or Claritin, or use allergy eye drops in order to calm the allergic response and ease itching.

  1. DRY EYE

Someone has dry eyes when the person doesn’t have enough quality tears to lubricate and nourish the eye (it is more frequent in older adults).

Solution: the dry eye is a chronic condition that needs to be treated daily by using artificial tears and avoiding redness-reducing eye drops.


When your eye itchiness is paired with a pink or red color around the eye, it is better to see an eye doctor.

Solution: You will need to take some antibiotics.


Some products can contain chemicals which can lead to irritation or itchy eyes (for examples makeup products).

Solution: opt for hypoallergenic cosmetics.


Nowadays, with all the digital interfaces, we are more susceptible to digital eye strain. It can stress out your eyes and cause itchiness, fatigue, headaches, difficulty focusing, and potentially impact your vision long-term.

Solution: use the 20-20-20 rule. Look at something about 20 feet away for 20 seconds every 20 minutes of digital device use.


Having a foreign object in your eye can cause itchiness, irritation, and pain.

Solution: don’t scratch at the foreign object as it can really get worse! Use eye drops or flush it out with water.


Wearing contact lenses daily can also cause itchy eyes.

15 Minutes Fat Burning Exercises

You don’t have time to train today, but you don’t want to feel guilty? Try these 3 fat burning and bodyweight training exercises to work up a sweat in only 15 minutes!



It combines endurance and strength training.

You burn massive calories (fat burning)

Get tonedand become stronger.

Do it anywhereand anytime.

No equipmentneeded.

Quick training (15 minutes are enough).



Burpees will elevate your heart rate which can help you burn massive calories!



The only fact of jumping is really effective for fat burning, and much more if you convert your jump in a jump squat! It will activate your core and you will be working your leg muscles (quadriceps, hamstrings, and glutes) as well as your inner and outer thighs (adductors and abductors), calves. You will also improve your stabilization. If jump squats turn to be a too big challenge for you, regular squats are great too!


This cardiovascular exercise is a variation of the simple lunge. You will be working all the major muscles in your lower body (quads, hamstrings, glutes, and calves) and your legs.

Our suggestion: 40-second workout/ 20-second rest. Repeat for 4 rounds and rest for 60 seconds at the end of the third exercise interval.

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