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Best workouts exercises to get your body toned for summer

Best workouts exercises to get your body toned for summer

Summer is just around the corner! And if your body is not yet prepared to wear a bathing suit, don’t panic! We will give you 7 exercises to get a slim, toned, beach-ready physique.

Training is good, but the exercises you choose and the way you are doing them can have a big impact on your body shape. It’s not worth doing complicated exercises: the basic ones are recognized as the best. And if your goal is to tone up and slim down, we recommend not to use heavy weight and to do quick reps exercises.

 

  • Push-ups

 

push ups

Push-ups allow you to tone your body from the waist up (upper body). It will help you build strong arms and shoulders while you are working abs and the core.

 

  • Planks and side planks

 

Side planks

These workouts exercises are ideal to build a tight core without injuring the spine because you are more stabilized. And if you feel comfortable with regular planks, you can try the dynamic version by moving one elbow or one foot.

 

  • Jump squat and split squat jump

Jump squat

 

According to some studies, doing explosive movements such as jumping is great for burning fat.

For the jump squat, bend down like you’re sitting in a chair (just like a normal squat) and then burst up into the air.

For the split squat jump, when you jump up, switch over to the other leg. Do it for 30 seconds and then rest for 30 seconds. Again and again.

 

  • Burpees

 

Burpees

Your favorite jumping movement, very effective to burn the body fat surrounding the dormant muscles!

 

  • Pulls-up

 

The pull-up is a nearly full body workout. Obviously, it focuses more on your arms and shoulders but you will need your abs and your pelvis to really lift up your body.

 

  • Chin-up

 

If you want to build strength, you can also try the chin-up by pulling your chin above the bar with your palms facing toward you. Hold the position as long as you can!

 

  • Bar hang

 

If the two previous workouts exercises are too difficult, you can simply hang from the bar a few times a day (if you have a bar at home).

For each of the 7 exercises, altern 30 seconds workout and 30 seconds break. If it is too easy, 40 seconds on and 20 seconds off.

 

The health benefits of oats

 

The health benefits of oats

I don’t start my day without eating a steaming bowl of freshly cooked oats with coconut milk. Now I know why and I won’t stop.. Did you know that oats are considered as the healthiest grains on earth?

Indeed, different studies prove that oats and oatmeal (porridge) are incredibly nutritious and well-balanced: oats are high in fibers and contain a lot of vitamins, minerals, proteins, and antioxidants. You can find oats in a lot of ingredients such as cookies, granola bars, muffins, some pastries,…

The types of oats

  • Instant (quick) oats: quick oats are created by rolling the oat flakes thinner or by steaming them longer. The texture changes and sometimes it can be a little mushy if you cook it too long but the nutritional value is the same.
  • Rolled oats: also called old-fashioned oats, these are the result of steamed oat groats rolled into flakes. They stay fresh longer and the cooking time is higher than instant oats because the flakes are thicker.
  • Steel-cut oats: also called Irish oatmeal, steel-cut oats are simply the result of cutting groats in two or three pieces. It takes less time to cook because the pieces are smaller.
  • Scottish oats: These are similar to steel-cut oats but instead of cutting the oats, these are ground and the result is creamier.
  • Whole oat groats: also called “grain kernel”, these are the most intact form of oats. In other words, oat groats are cleaned and harvested oats. People used to eat them less often because the cooking time is about 50-60 minutes.

Rich in fibers

The rich soluble fibers of the oats provide a lot of health benefits. First, they significantly help lowering cholesterol levels and as a consequence, it reduces the risk of coronary heart disease but also cardiovascular disease risk.

According to some findings published in BMJ, “a high intake of dietary fiber, in particular, cereal fiber and whole grains, was associated with a reduced risk of colorectal cancer.” 

Oats are also very filling and this is thanks to a powerful soluble fiber called Beta-Glucan. This fiber will give you the sensation to be full and consequently reduce the risk of obesity. You will eat less and later during the day so that it may help you to lose weight. 

The Beta-Glucan also reduces blood sugar levels and improves insulin sensitivity.

The fiber inside the oats is also a good remedy to relieve constipation and allows to have a better intestinal transit by reducing glucose absorption.

Rich in antioxidants

Oats contain a lot of antioxidants (such as polyphenol and avenanthramides), helping lowering blood pressure, leading to better blood flow and acting as an anti-inflammatory and anti-itching if it is applied to the skin (a lot of skin care products contain oats).

In summary, oats are among the healthiest foods you can eat.

 

Workout from home: all you need

workout from home

Getting into fitness is not cheap! From the underwear to the new shoes, you also have to add the price of your gym membership each month! But what if you could lower the price of being fit by creating your own gym at home? Here are some regular home items that you can use to engage every muscle you’ve got.

Instead of a mat, use a towel or a carpet

Grab the biggest towels of your bathroom and you have your mat! In addition, unlike the mat, you can soak up your sweat by washing the towel after your workout!  

Instead of a bench, use a chair

Even if it is less stable, chairs are good tools to exercise at home. You just need to push the back of a chair against the wall and you are all set to do some step ups, plank knee cross, tricep dips, standing side crunch, incline push-ups, and much more! If you think that the chair is too risky for you, you can also use the stairs instead!

Instead of dumbbells, use water bottles

Dumbbells are easily replaceable! You can use bottles of water, cans of soup, large carton of milky, anything in your house! Use the lighter objects to do micromovements with a lot of repetitions such as the dumbbell clean, the farmers’ falk, bent-over row, the bench press,…

You can use the heavier items as a kettlebell for overhead squats, Turkish get-up, single arm presses, lunge presses, Russian twist, weighted reaches and weighted hip raises!

Use your body

Who says it was compulsory to work out with weights? You can totally use the weight of your own body to do endless exercises such as planks, squats, burpees, crunches, leg raises, Russian twists,…

Use the wall

Did you know that wall sits are recognized as the most effective body exercises to tone and tighten the butt, the belly, the legs or the triceps? Here is a total-body against the wall workout: wall push-ups, sprints, wall plank, outer-thigh toner, hamstring blasters, single-legged wall squats.

Now, you are ready to work out everywhere!

 

Greek Salad

Grreeksalad

12 Ingredients

410 Calories

30 Minutes

Sun is there and it feels like holidays! So we need the freshness of a Greek Salad!

Ingredients

  • 1/2 red onion (small, thinly sliced)
  • 2 tomatoes (large ripe, roughly chopped)
  • 1/2 cucumber (deseeded and roughly chopped)
  • 100 grams feta cheese (/3½oz reduced fat, drained and cut into cubes)
  • 50 grams black olives (/1¾oz, pitted and drained, in brine not oil and preferably Kalamata olives)
  • 1 handful fresh mint
  • 1/2 teaspoon dried oregano
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons fresh lemon juice
  • sea salt
  • freshly ground black pepper
  • 2 pita bread (wholemeal, warmed)

Preparation

  • Put the onion, tomatoes, and cucumber in a bowl and season to taste.
  • Scatter the feta, olives and mint leaves on top. Sprinkle over the oregano and toss lightly. Drizzle over the oil and lemon juice and serve with warmed pitta bread.

And you have your Greek salad! Enjoy!

5 things you think are healthy

5 things you think are healthy

With the current trending of eating well, new products hit the market every week pretending to be healthy and nutritious.  But in fact, many food companies are selling products that are actually burst with additives chemicals and other suspicious ingredients that can have bad effects on health.

Which ingredient should you remove from your diet? We have prepared for you a list of 5 foods that you should avoid and other options that you can swap in instead.

  1. ATLANTIC SALMON

Although the fish can be considered as a healthy ingredient with essential micronutrients and numerous health benefits, you should be careful with the farm-raised salmon mainly known under the name of “Atlantic salmon”. Indeed, according to a study led by the National Institute of Nutrition and Seafood Research in Norway, the consumption of farmed salmon containing persistent organic pollutants causes insulin resistance and obesity. 

You can use other types of fish as an alternative, providing you the dose of omega 3 you need in your healthy menus such as the Alaskan wild-caught salmon, the Atlantic mackerel, or Pacific sardines.

  1. STORE-BOUGHT GRANOLA

Even if the granola doesn’t contain as many calories as pancakes with Nutella, we can’t consider it as a healthy breakfast. The high quantity of sugar in granola can lead to a higher risk of cancer, diabetes, and obesity (especially if it is the first thing you eat in the morning). A good alternative will be to cook your own granola at home using oats, nuts, seeds, and dried fruit.

  1. FRUIT JUICE

While the fruit juice was recommended over the years thanks to its contribution of vitamin C, nutritionists change their mind. Drinking a fruit juice will bring you the sugar found in the fruit but without the fiber. The fiber plays an important role because it helps slow down the absorption of sugar, reducing the risks of heart disease, diabetes, obesity and high blood pressure. Eating the fruit in itself is a better alternative for your health.

  1. VEGGIE CHIPS

The veggie chips are a new concept consisting of chips being prepared using vegetables. Even if it seems really appealing and guilt-free, the veggie chips are not healthy: high in sodium, fat and artificial ingredients. Marketing strategy again. The best alternative: try to cook your own veggie chips or prefer another snack such as air-popped popcorn, roasted chickpeas, or toasted pumpkin seeds.

  1. ARTIFICIAL SWEETENERS

The artificial sweeteners such as aspartame or sucralose are actually doing the contrary effect of what you really want. In other words, it, will increase your appetite and might contribute to weight gain. If you like to add a touch of sweetness to your food or drinks, prefer natural ingredients such as fresh fruits, stevia, or raw honey.

 

 

It’s change o’clock. It’s Be You time.

It's change o clock

Have you ever felt that inner need to make a change, to be a better you?

I am sure you did because we are in a constant search of a better version of ourselves.

If you are one of these people or you want to become one, this article is for you.

Every day is a great day to start. Any moment is perfect to shape or build  a better you.

And a better YOU implies so many lifestyle aspects to be improved, as for instance,  eating better, moving better and thinking better. However,  I would like to focus on the latter because I believe it is crucial to boost a mens sana in corpore sano lifestyle.

The way we think is paramount to any decision we take in our life and the goal of this article is to give you some insight on how important is it to make a decision. The decision to live a better life.

I used to feel at distress with my life as I didn’t like my lifestyle. I didn’t have a job and I just didn’t take care of any other aspects such as my diet and the importance of working out. I had a quite-low esteem and I was pretty negative about my life in general as I didn’t know where it was heading.

Until the day that I decided it was time to CHANGE.

It was time to stop complaining and take action. I decided to change my outlook on life and I moved from a passive one to an active
one.This shift helped me to start living the way I wanted to live: healthier, fitter and 100% positive.

So, what are you waiting for?

Make the move to BE YOU in order to come closer to the best version of yourself.

Our trainers will help and support you throughout these changes but bear in mind, that YOU are the one who has to make the decision to change your outlook on life.

Having a “can-do attitude” will help you attain a balanced lifestyle where mind and body work to attain the same objective:

BE 100% YOU.

Charged with positivity,

Cristina

PS:
You are just a step away from achieving a better you: Try Be You!

Comfort Zone

8 Steps to Become a Runner… For Anyone Who Doesn’t Really Like Running

fitness budy

Running is a love/hate-activity for most people. It takes some willpower to get going, it hurts a bit during the run, but the feel-good payoff afterward makes it worth the effort.

But for others, running is just a hate-activity, as in “I hate running!”

And that’s completely fine. You don’t have to run to be fit and healthy. At the same time, have there ever been instances when you wish you liked it? (I bet you have.)

Whether it’s the social aspect of running with friends, all the amazing fitness benefits running offers or the opportunity to train for a goal or raise money for charity, running certainly does have its perks.

There are 8 simple steps to become a runner — even if you think you don’t like running.

 

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6 REASONS TO GET MOVING

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Even small amounts of physical activity can be good for your health. But do you know all the reasons why?

If the thought of exercise turns you off, it may be time to reframe your perspective. Research shows that it’s not just structured exercise but any type of physical activity that has benefits. This means anything that gets you moving—a walk with a friend, raking leaves in the yard, climbing several flights of stairs—counts, as long as it gets you moving for a sustained amount of time. And any amount of physical activity is better than none. This means getting moving for just 15 minutes a day can start to bring benefits, especially if you are usually not active.

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GET HEALTHY AT WORK

wellness at job

Spring-clean your desk habits to improve your health and well-being.

For most of us, working is a necessary fact of life. And while you can’t do much about a toxic boss or a job that you don’t love, you can control some aspects of your work environment. These tweaks can help you be your healthiest self at work.

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TROPICAL BERRY SMOOTHIE

iStock_000039724548_Double

In need of a taste of summer? This Tropical Berry Smoothie from Dannon® is sure to give you that tropical fix you’ve been looking for. Ready in just three easy steps, this recipe is an easy way to incorporate some fruit into your am routine and a great way to jumpstart your day.

 

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