The BeYou Blog

Eat Better, Move Better, Feel Better

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What are the Benefits of Hanging Exercise?

Simply hanging a bar is undoubtedly the best upper body stretch, that you need to do daily.  It is quick, simple and is really effective. In order to perform the hang stretch, you only will need a bar or something that can support your body weight to hang from. We will see how you should do it and all the benefits it will provide.

How to do it?

  1. Grab onto a bar. Wrap the bar with all your fingers, your palm facing away with a slightly wider than shoulder-width grip.
  2. Try to hang yourself without touching the ground with your feet.
  3. Keep your body in alignment. Our tip to help you keep your body aligned is to press your legs and glutes together and keep your abs contracted.
  4. You should feel a stretch across the upper back, biceps, and triceps.

During the movement, try to relax your body and let the weight of your body drift towards the floor. This action is called “traction”, giving you the feeling that your muscles and body start to lengthen.

The benefits

As we have already said, the bar hanging is definitely the best you can do for your upper body.

🔸Improve the strength of your grip

Hanging a bar will make your grip stronger as you will be supporting your entire body. Which means that you will be better in other training exercises requiring a strong grip (pull-ups, deadlifts, rows, etc).

🔸Make your shoulder stronger

Having strong shoulders will allow you to perform safely pressing and overhead movements.

🔸Healthy Spine

Hanging a bar could be very useful for those who have spinal compression or pull heavy barbells on a regular basis. It can relax your back and relieve you from unwanted lower back pain and soreness.

🔸Improve your posture

When we are hanging a bar, we try to keep our body in a straight position. If you do this exercise daily, it will increase your awareness of postural imbalances.

🔸Improve your workouts

Bar hanging is considered as a really good warm-up before a training proposing pull-ups, chin-up or other gymnastic movements. Hanging exercises can improve your workouts at a general level as you will increase grip strength, flexibility, body weight movement, shoulder stability, back strength, and posture.

 

 

Why enjoying free office snacks can hurt your waistline 🍩

Do you have difficulties to control yourself when your boss or one of your colleague is bringing office snacks at work? Do you like to take a break close to the cafeteria or the vending machine? All the food that you eat at work is probably not healthy for you and definitely will add extra calories to your waistline. 

A study in the United States has shown that the foods we eat in our workplace tend to be high in refined grains and sodium. Few of us are opting for whole grains or fruit. The office snacks don’t align with the recommendations in the Dietary Guidelines. In the same research, we learned that 70 percent of the calories came from free food in the office such as the birthday cake, holiday cookies or meeting biscuits.

As employees are spending on average eight hours a day in the office, it is crucial to make people understand that what they are eating during their working hours can cause weight gain over time and can have a bad impact on general health (diabetes, heart disease, obesity, etc). If companies embrace wellness programs, it could seriously improve employee health.

In some companies, free food is used as an incentive and turn to be seen as a work “benefit”. The fact that it is “free” make it more attractive: people are much more likely to indulge if they don’t have to pay for it. The only problem is that the food options they generally propose are not healthy. If you just have a look at the vending machines, you will find processed foods and the decadent coffee drinks used to be packed in calories.

Here are some tips you can follow if you want to eat healthier on the job:

🔸Ask for fruits if you see only cookies and chocolate in the break room 🍩

🔸Bring your healthy snacks and meals from home (fruit, yogurt, kefir, whole grain cereal, etc).

🔸Take the stairs instead of the lift

🔸Go to work by bike or by walking

🔸Go for a walk or go to the fitness class during the break

🔸Don’t put sugar in your coffee drink or tea

Best tips to make your hair grow faster 💇‍♀

Many of us have dreamed of long and silky hair. But making your hair grow is definitely a test of patience: the process can seem slow and endless and much more during the winter when your hair is more dry,  damaged by the cold weather and receives little natural light.

The first thing that you should take into consideration is that healthy hair will grow faster. So if you want to make your hair grow faster, you first need to take care of them by the following actions:

🔸Add biotin to your hair products

Biotin is a B vitamin that helps improve the function of the keratin, the substance that promotes hair growth. You can take biotin via a supplement, add it to your hair care products or simply by using hair care shampoo and conditioner containing biotin. It will stimulate the scalp, encourage hair growth and strengthen hair strands.

🔸Don’t wash your hair too much

If you shampooing your hair too much, you will quit all the essential natural oils that keep your hair soft and smooth. When you wash your hair, try to lather only at the roots and wash the ends without scrubbing. While you are washing your hair, you can massage your scalp during a few minutes to increase circulation which can stimulate growth.

🔸If you don’t use conditioner yet, then try it!

We recommend not to skip the conditioner! Don’t apply the conditioner on the roots, just focus on the hair below your ears. You can also apply weekly a moisturizing mask to hydrate deeply your hair.

🔸Eat food with omega-3s

Did you know that Omega-3s is especially good for your hair? It will keep your hair strong, shiny and will accelerate growth. You can find Omega-3s by eating flax seeds, chia seeds, fish, walnuts or basil. A study demonstrated that good fats may protect your hair against hair loss.

🔸Avoid styling with heat

To make your hair grow, you need to keep your hair as healthy as possible. Which means to avoid using the heat in order to dry or to curl your hair. We recommend also avoiding some treatments like bleaching which could damage your hair.

🔸Cut your hair

We know it seems to make no sense but cutting your hair will stimulate growth. No need to cut a lot, you can just cut 1 centimeter at least every month and you will see results!

 

Best New Year’s resolutions to make 2019 a healthy year 🎉

Today is the last day of the year so that’s definitely the best time of the year to plan some New year’s resolutions for2019! The key is to set the right resolutions, small enough to be realizable. Indeed, it does not help us to set unworkable goals: we all want to set resolutions that will give us a feeling of satisfaction and joy when we realize it, even if it’s November!

We set for you some smart and basic resolution ideas according to your main objective.

If your goal for this new year is to get in better shapes, you can inspire you with one (or more) of the following resolution ideas:

 

🔸Plank 2 to 3 times a week

If your main resolution is to “get fit”, this one is “broad” to give him the best chances to be completed. If you really want to get fit, you have to set smart and basic goals to integrate to your daily routine. For example, holding your body in a plank could be the best way to do so. Maintain your body in a plank during one minute, once a day or at least 2-3 times during the week and you will see great results.

 

🔸Set a workout plan for every week

At the beginning of the week, choose the day you are going to work out and what type of training you are going to do. For example, you are going do a Yoga class on Tuesday, you will do an arm workout at the gym on Thursday and you go will go for a run on Sunday. It is just that simple! You can also use BeYou app to get a specific fitness plan for the week.

 

🔸Walk minimum 1000 steps a day

Even if it is a simple action, the fact to walk every day can bring good results and help you complete your objective faster. Walking is great for your general health.

If your main resolution is to eat better, try one (or more) of these goals instead:

 

🔸Eat a plant-based meal per day

Eating vegetables every day will improve your overall nutrition, provide you enough fiber, and improve your digestion.

 

🔸Prepare your meal for the week

Preparing a list and buying directly all the food you need to cook during the week will help you respect your plan. You can start to prepare small meals such as a grilled chicken, a slow-cooker soup or even a dozen eggs. You will eat healthier and even save some money!

 

🔸Cut alcohol during seven days

If you used to drink a cup of wine every day, you will see the benefits for your waistline and heart health. And then you opt to have a cup or two only during the weekends.

 

🔸Improve your gut health with probiotics

Eat at least once a day a fermented food or yogurt for example.

 

🔸Avoid sugary food

If this goal seems really difficult for you, you can begin by swapping out one sugary food for something with fewer calories once a day. For example, prefer honey to sugar. Or replace your chocolate cookie for an apple.

If your resolution is to improve your mental health and self-care, take time for you.  Turn off your mobile phone or the wifi for 30 minutes per day and just breathe, read a book, or go for a walk in nature!

We hope that those new resolution ideas will help you to set your new goals for 2019 and we wish you

a happy new year!  🎉

 

Why you should consider stretching for your body maintenance 🧘‍♀

Why you should consider stretching for your body maintenance

Stretching is not only the best way to increase your flexibility, but it is also a vital form to maintain your body! 

When you are stretching your muscles after a long run or doing a few stretches after a few hours sitting at your desk, you can see the benefits of stretching. Most of the time, your body needs it, asks for it and it makes you feel good!

However, we can admit that we should practice it more often. Experts think that the body should receive stretching exercises on a consistent basis. Indeed, flexibility is one of the components of fitness which means that as the other components such as cardio training or strength training, stretching is a necessary part of your fitness routine. Stretching helps the muscles function normally (they will be more receptive) by resolving tension and improving the circulation.

With a consistent stretching routine, you can increase mobility, flexibility, blood flow and muscles function. But also you can:

🔸Help your muscles heal:

One of the main benefits from stretching is that it can recover your muscles after heavy exercises. After a strong training, muscles fibers can be overly contracted. Stretching allows realigning tissue within the muscle and connective tendons so that they can heal. If not stretched, your muscles will be shortened of their range of motion, decreasing your results.

🔸 It prevents aches and pains

When you start noticing discomfort or just minor aches in certain muscles for example if you are sitting at a desk during too many hours, after carrying heavy weight from the supermarket or simply after a tough training, the solution is STRETCHING. Ashes and pains are just a sign that your body needs some extra attention.

🔸 It improves your workouts

Stretching allows you to enhance performance and to get better results. As your range of motion is improved, you will gain in physical performance.

🔸 it improves your movements at a general level

You will be better prepared to perform any kind of physical activity during your daily life (carrying bags, running to catch the bus, climbing stairs, etc).

🔸 It can reduce stress

Stretching training can be really relaxing, specifically the stretching activity when you are taking deep breaths (yoga for example). You can also see it as a form of meditation.

Stretching is specifically recommended to people who sit or stand a lot and for people who train a lot. If you want to increase your flexibility on a permanent and long-term, it is recommended to schedule 2-3 stretching sessions of 30 to 60 minutes a week.  Hold each position during at least 30 seconds and be careful not to push a muscle too far.

🧘‍♀

 

The perfect grocery list to combine vegetarian diet with weight loss

The perfect grocery list to combine vegetarian diet with weight loss

A vegetarian is a person who abstains from eating meat, including fish and seafood because she cares about animal welfare and the environment (or for health reasons).

Even if you don’t eat meat, it’s vital for your health that you consume enough protein, vitamins, minerals, and dietary fiber. After cutting out meat, you are sometimes more likely to indulge in junk foods (such as french fries, cheese pizza, etc). The good news is that you can learn or to cook easy vegetarian meals in order to reduce hunger and get all the nutrients you need to stay healthy.

We recommend some ingredients to add to your grocery list that are worth your while to keep on hand in the kitchen:

 

Whole grains

Whole grains are cheap and you can keep them for a long time (up to six months!). Whole grains include whole oats, whole-grain barley, bulgur, amaranth, buckwheat or sorghum. But why brown rice is better than white rice for example?

The difference with the brown rice is that it retains the fibrous husk, bran, and germ of the plant which adds the nutty flavor and provides extra dietary fiber as well as vitamins and minerals (magnesium, manganese, and selenium). This is why brown rice will keep you fuller longer (ideal for weight loss).

We recommend combining the whole grain of your choice with some beans in order to receive a complete protein.

 

Legumes and beans

It exists a variety of beans so that you can buy different kinds and keep them on hand. You can soak dry beans in water overnight and cook them the day after. Otherwise, canned beans are great (not high in sodium). Add it to your burrito or salads!

 

Eggs

Eggs are great to have on hand because you have a lot of possibilities to prepare them (by boiling, scrambling or poaching them) and it stays fresh during three to four weeks in the fridge! Even if eggs are high in cholesterol, the cholesterol they contain is healthy (most of the time we call it “good cholesterol”).

 

Vegetables

The best thing for vegetarians when it comes to weight loss is vegetables! They are fresh, rich in fiber and contain lots of vitamins! You can freeze them and they will stay fresh as they come and are often even better than the vegetables you buy at the grocery store!

But keep in mind that in order to lose weight, you should combine a healthy diet with daily physical activity.

 

Do your own glitter bath bombs! 🛁

The cold and bad weather outside announces the return of the long and hot soak! Nothing is more relaxing than taking a dip in the tub. In order to enjoy this bath season better, you can toss in your bath one of these pretty glitter bath bombs, adding a pleasant smell and colors! What if you could prepare these bath bombs yourself? More natural, cheaper and you can choose the smell that you want! Plus, it’s easier than what you think!

Bath bombs are composed of essential oils and beneficial minerals that can help relieve tense muscles and itchy skin, and above all, it can help relax your mind! With just a bath bomb, you can almost create a spa-like experience at home!

The basic ingredients include:

🔸1 cup baking soda

🔸1/2 cup citric acid

🔸1/2 cup Epsom salt

🔸2 tablespoons carrier oil of choice (coconut oil is a good choice)

🔸1 tablespoon water

🔸30-40 drops of essential oils (lavender, orange, rose or eucalyptus are the best)

🔸A pinch of mica glitter

🔸1 teaspoon beet powder for color (optional)

For the molds, you can buy metal molds online or you can easily find plastic molds at the craft store. Otherwise, you can just form the bombs by using your hands.

Instructions

  1. In a large bowl, mix well the baking soda, the citric acid, the Epsom salt, and the beet powder.
  2. Add the 2 tablespoons carrier oil of your choice and the essential oil. Mix until combined.
  3. Add the water (it will foam a bit) and stir well until the mixture stick together. If needed, you can add more water (slowly) in order to reach the right consistency.
  4. Sprinkle glitter into both sides of the molds and push the baking soda mixture into molds and press the sides together to create a ball.
  5. Let stand for 14 hours.
  6. Then, you can remove it from the molds. If you struggle to remove it,  you can let them 10 minutes in the freezer and try again.
  7. Try to use it before 2 weeks 🙂

Enjoy!! 🛁

Best Christmas Gifts for Fitness and Sport Lovers

Best Christmas Gifts for Fitness and Sport Lovers

Christmas is coming and it is time to think about what type of Christmas gifts are you going to put under your tree! We have prepared for you a list of gift ideas for sports lovers (cyclist, gym bunnies or just fitness fanatics) to suit every taste, budget, and interest.

Mobvoi Ticwatch S (£178)

Looking for a nice water-resistant and fitness-focused smartwatch without breaking the bank? You should have a look at the Ticwatch S. It can track your heart rate, your steps, calories, and nutritional intake and works with the latest wear OS by Google. Plus, it enables you to map your workout routine!

Where to shop it: https://www.mobvoi.com/sp/products/ticwatch-s

Bam Zip-neck Bamboo Baselayer (£48)

If the person you would like to offer the gift, loves winter workouts, this gift is made for you! This bamboo baselayer offers an ultra-soft performance and a sweat-wicking comfort. Plus, Bamboo is better for the environment than cotton.

Where to buy it: https://bambooclothing.co.uk/shop/zip-neck-bamboo-baselayer-blue-bottle/

Petzl Reactik+ (£60)

Petzl Reactik is the light everybody needs in order to run safely in the 5pm dark during winter.  It adjusts the brightness (there are four lighting profiles) to suit the conditions and you can manage him through your smartphone for full customization.

Where can you buy it: https://www.decathlon.es/linterna-frontal-reactik-neg-300-lumenes–id_8375730.html?gclid=EAIaIQobChMIxovc9f6U3wIVDbDtCh1JvgcQEAAYASAAEgIwxfD_BwE&gclsrc=aw.ds

Buff ThermoNet (€23.65)

This face and neck protector is ideal when there is a real chill in the air. It will bring comfort and warmth for the outdoor bike rides or runs. You can check on the website all the different style.

Check it here: http://www.buffwear.com/buff-adult-headwear/thermonet

Pursoma After The Class Post-Workout Soak ($39.00)

This is the gift of relief and relaxation! After a hardcore workout session, the muscles get insanely sore. This luxe bath soak will relieve tension both mentally and physically.

Where to buy it: https://www.amazon.com/dp/B077VLQ9VY?creativeASIN=B077VLQ9VY&linkCode=w61&imprToken=7Lakgw3iBWg0s0oPvA2stw&slotNum=3

Run Fast. Eat Slow. Nourishing Recipes for Athletes by Shalane Flanagan ($18.74)

This book is a unique fitness gift for the runners! The book is full of delicious, flavorful whole food recipes to lead a healthy lifestyle!

Where to buy it: https://www.amazon.com/dp/162336681X?creativeASIN=162336681X&linkCode=w61&imprToken=7Lakgw3iBWg0s0oPvA2stw&slotNum=10

Soft Gym Bag Oysho (29,99£)

This bag will make the fitness lovers happy! With a nice texture and 2 ways of carrying it, you can pack easily all you need to work out: shoes, legging, towels, etc. We love it! 

Where to buy it: https://www.oysho.com/gb/activewear/sports-bags/soft-gym-bag-c1010072015p101558503.html?colorId=197&typeCategory=0

 

Strengthen your immune system with these 7 superfoods

Strengthen your immune system with these 7 superfoods

Winter is here which means that your immune system is weaker because your body has to fight cold temperatures! Is your throat hurting? Or do you want to avoid getting a cold? Have a look at these seven healthy foods full of vitamins, minerals, and antioxidants that will help you stopping viruses before they start!

🔸Garlic

Besides adding some extra flavor to your meal, garlic is one of the best food to boost your immune system. A study demonstrates that eating garlic extract on a regular basis may improve blood pressure and reduce high cholesterol levels. Moreover, garlic is full of antioxidants (natural defenses).

🔸Ginger

Ginger, with its spicy taste, will not always please everyone but it is, however, a real superfood! You can add it to your drinks, teas, soups or even Asian dishes. Ginger has a lot of health benefits: it helps reduce inflammation, relieve pain and reduce nausea. Plus, did you know that Ginger can help you get rid of garlic breath?

🔸Goji Berries

Goji Berries are really good for your health in general because they are rich in vitamin C and B, in essential fatty acids, amino acids, and minerals! Mixed into a smoothie, or over your muesli for breakfast, it will give you an extra boost to hit the day!

🔸Chia Seeds

Chia Seeds are rich in omega-3 fatty acids and provide a lot of vegetable protein (much more than other seeds). You can buy it in liquid or sprinkle the seeds over a salad or mixed in yogurt. It tastes delicious!

🔸Matcha

Matcha is undoubtedly the best way to fight a cold or flu. Matcha is a type of green tea, rich in free radical scavengers, vitamins, and minerals. You can consume the matcha powder in the form of a matcha latte or you can use it for baked goods. Make sure to check that the matcha powder is free of sugar and additives and store it preferably packaged in the refrigerator.

🔸Kale

Kale is a food high in antioxidants which will strengthen your immune system and may protect your body from diseases like Alzheimer’s. You can mix it into a smoothie or add raw kale to your favorite salads.

🔸Blueberries

Blueberries provide you important vitamins such as vitamin C and potassium that will protect you against disease. Blueberries are a good option in smoothies, baked oatmeal, yogurt or just as a snack.

Choose the right training for your body type

Choose the right training for your body type

Did you know that it exists 3 types of body, which are predominantly genetic but it doesn’t mean that you can’t change the shape of your body? Of course, if you have a straight and narrow physique, it will be difficult to transform your body in a hourglass figure but you can adopt a specific training in order to make the most out of your body type!

The 3 body types are Ectomorph, Mesomorph, and Endomorph. Try to identify your body type with the description below and the picture in order to know which training (both strength and cardio) you should opt for. Of course, determining your body type is not always so obvious but you might notice that there is one type more predominant. 

 

  1. Ectomorph (check the body type with the blue rectangle)

The ectomorph body type is naturally very thin with narrow hips and shoulders, thin arms and legs and very low fat. This body type generally struggles to gain weight.

Your strength training:

  • Train with heavy weight with long resting time between each set (2-3 minutes) and between each exercise (5 minutes).

  • Focus on 1 or 2 body parts per day in order to avoid a caloric deficit.

  • You should do  5 to 10 reps and 6-8 sets for each exercise.

  • Our tip: don’t train a muscle group that is sore

Your cardio training:

  • Minimal cardio

  • Prefer moderate to low-intensity cardio exercise such as biking or speed walking.

 

2. Mesomorph (check the body type with the black triangle)

The Mesomorph body type is an intermediate between the Ectomorph and the Endomorph. It is the ideal body type for bodybuilding because you can win muscle easily. It is characterized by very strong legs, broad shoulders, and a narrower waist. People with this body type generally have also low fat.

Your strength training:

  • You will get better results if you do a varied training (light, moderate, heavy weight). You can do basic exercises such as squats, lunges, chest press, shoulder press with heavy weight followed by moderate or light weights.
  • For the legs, you can even incorporate really heavy weights (6 reps).
  • Do between 8 to 12 reps by exercise.

Your cardio training:

  • We recommend doing cardio training 3 days per week during 15-30 minutes.
  • HIIT training good be a good option for this body type

 

3. Endomorph (check the body type with the red square)

The Endomorph body type has more the shape of a pear and is more round. They tend to have more body fat, especially in the legs and arms. This is why it is much more difficult for this body type to gain muscle and easier to gain weight. But don’t blame your genetics! You can still work on it in order to come closer to the body type that you like.

Your strength training:

  • Total body workout in order to burn many calories
  • If you work with weights, prefer moderate weight lifting.
  • Aim for 8-12 reps and 3-5 sets for upper body and 12-20 reps for lower body.

Your cardio training:

  • 20-30 minutes cardio 3 days per week
  • Prefer easy cardio training such as swimming, biking, hiking, or walking

All these information are great to give you an idea of the direction you have to take. But remember that any kind of results takes time and consistency! So don’t give up and believe in yourself!

 

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