Tag Archives: Physical exercise

First things first, my morning routine… :) Lovin’ it!

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After more than a year without a clear morning routine (not needing to get up early every day) and having tried almost anything to get the day started the best way possible, this is (so far) what best works for me:

  • Go to bed on time! I know, that is not in the morning, but it REALLY helps to be willing to get up if you have slept enough…
  • Get up every day at the same time (more or less). It really helps me to go with he flow, after a while the body knows when to wake up… Weekends can be an exception, but I don’t like to break my rhythm very much anyway.
  • Use a nice music for your alarm . Find something that wakes you up in a sweet way and makes you smile… Now I listen every morning to Jason Mraz, “I wont give up” :)
  • Open my eyes when I first hear the music instead of turning around…. For a long time I would postpone to the max my stand up time by snoozing, hehhe, no good… :P I do it just once now, the time to realise where I am, which day it is, drink my water…
  • Drink my water! I always have a litter of water next to my bed to drink in the mornings before I put my feet on the ground. It might sound stupid, but this really helps to be calm all day long and keep on drinking.
  • Spirituality! Do whatever suits you but try to re-connect with yourself… I like meditating for 5 to 20 min, depending on how much time I have. You can also practise some journaling, yoga…
  • Lemon time! I really like drinking some lemon juice with water before having breakfast… It helps your body to detox and will set your brain to look for healthy foods the rest of the day :) IMPORTANT! Leave at least half an hour before you eat your breakfast!
  • Exercise! I never thought I could be able to go out of my place on a regular basis without having breakfast, especially for doing sports, but it feels great! I recently started to run, so my roomie Tim and I go to the river side for about one hour… Walking, running, stretching, cycling, everything is better than staying in bed! Plus you feel much more energized the whole day!  Btw, I have to say that having him knoking at my door every morning has really motivated me to ge this routine… Thank youuuuuuuuuu Tim! :)
  • Juicing! Ohhhh yeahhh, that’s my new hobby! I will tell you more about my new machine, but it is definitely one of the best investments ever! If ou don’t have a juicer, you can also blend your breakfast and prepare a green smoothie, I live it too! And I have to say that if I don’t take my greens in the morning I feel much heavier the whole day…
  • Re-start the day with a smile and willing to do something you are looking forward. This might be the most challenging… If you need some motivation, play some happy music and have in mind what you have to do that day, there is nothing worse than sitting at your desk and feel lost! (specially if you are also independent!). It can help to plan your week on Sunday or Monday or even the day before…

If you think you do not have time for so much, you might be right, but have you already tried? You might start feeling the difference just by adding one of whose habits to your life! Which one are you willing to try?

Big hug and much love,

Sara.es

 

P.S. There is no right or wrong here, this is just what so far works best for me! :)

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Do you bike? I love it! :)

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A few weeks ago I posted a small schema with the key elements for a healthy living and then I gave some good reasons why you might want to get started to exercise a bit everyday.

After walking, one of the best activities you can do is cycling. So, step number one, get you a bike (if you don’t have one) or take out from the basement! ;-)  If your city is bike friendly there is no excuse to get started (at least for small errands). If it’s not the case, maybe you want to start using it during the weekends for small trips around the city ;-)

Mine is not a good excuse, as soon as you will start riding your bike you will start saving on fuel, parking lots or public transportation! Plus there are many places where you can find good deals or even second-hand bikes! 

As you can see besides the physical activity you will be doing while saving some money, biking has a number of other benefits, which one is your favourite?? Mine are that it is cheaper than a car, faster than walking and great for the environment!

Think about it! ;-)

Big hug and lots of love,

Sara.es

Do I really need to exercise?? Why??

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girls_walking_16_220x165Right, everybody says that, exercising is good, but why?? Well, regular activity  not only  strengthen your muscles as you already now. It will also improve heart and lung function, reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Isn’t that cool? Well, studies show just 30 minutes of physical activity most days is all that’s required to reap big benefits.

The good thing is that you do not need to start doing long hours in the gym or running marathons to get there, however, you do want to do it regularly… Remember, for good and for bad:

“It is not what you do one day that counts, but what you do everyday” 

If those reasons were not enough to convince you, here you have some more arguments IIN suggests us:

  1. Keep you young. Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.
  2. Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.
  3. Prevent heart attacks. Not only does exercise raise “good” HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.
  4. Ease asthma. New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.
  5. Control blood sugar. Exercise helps maintain a healthy blood-sugar level by increasing the cells’ sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.
  6. Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.
  7. Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.
  8. Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.
  9. Protect men’s health. Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.
  10. Prolong life. Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.

So, when are you getting started? What are you planning to do? Just walking or riding your bike is a great way to get started!

Big hug,

Sara