The BeYou Blog

Eat Better, Move Better, Feel Better

How to create an at home gym in your apartment?

Many people shy away from working out at home. Among the reasons, most of you are mentioning the fact to have not enough space to workout, the lack of motivation or the fact that you always have something else to do at home (and too many distractions).

But there’s a reason at-home workouts are booming right now—most of them are cost-effective and require hardly any equipment and space. Gone are the days of pricey memberships and jumbo gyms being your only option to get a sweat in (thank goodness). Nowadays, it’s easier than ever to build yourself a mini gym, even if you have little to no space. All you need are a few pieces of worth-it workout equipment to take your at-home workout to the next level. In particular, you need some high-quality resistance bands and a set of dumbbells.

In order to avoid any type of distraction, choose a closed space in your apartment (unlock the door if needed). It’s your moment and it is important that your flatmates/husband/children/parents/friends understand that you can’t be disturbed during your workout. You can also listen to music while working out to be more motivated (a study has shown that listening to music while exercising could improve performance).

Buy resistance bands

Most of the time, resistance brands are underrated but they really worth the purchase if you want a stellar workout. For one, they take up virtually no space in your apartment. Moreover, you can use them for tons of different exercises that target any part of your body. Resistance bands also come in a variety of resistance levels—the thicker and more difficult to stretch, the higher the resistance–which means you can tailor your workout to your current fitness level and move on to thicker bands as you build your strength.

How to use them?

For example, try adding some resistance to your squats by positioning the band just above your kneecaps. To do the lateral band walk, put the band at mid-shin, getting into a squat, and then sidestep one foot at a time to the right like you’re walking sideways. Feel that burn in your glute?

Invest in dumbbells

Strength training is important for longevity, weight loss, better sleep and provides lots of health benefits. This is why investing in a pair of dumbbells is a smart move. If you don’t have space for two, totally fine, you can still do a lot with one. You can do cleans, overhead presses, squats, Romanian deadlifts or use them for squats and lunges.

With these tools, you can have an effective workout from the comfort of your home.

Source: https://www.mindbodygreen.com

Science Talks: Men Lose Weight More Quickly Than Women

Ladies, if you ever pit yourself against a male partner when it comes to lose weight, sibling, or friend in a weight loss competition, don’t be surprised when you encounter a harsh reality. Indeed, scientists say the way men’s bodies are built and even where they store fat helps them lose weight more easily than women: they can lose weight faster and they can also garner more health benefits than women. 

If you want some proof, read the description of the following study:

A study on 2,200 overweight adults with prediabetes in Europe, Australia, and New Zealand details their weight loss results. These adults had to follow an 800-calorie diet made of soups, shakes, hot cereals, and low-calorie vegetables for 8 weeks. 

The Results:

Men lost 16 percent more weight than women — about 26 pounds compared with an average of 22 pounds for women. Additionally, 35 percent of the men and women in the study had normal blood glucose levels and fell out of the prediabetes classification. Men had a lower heart rate, less body fat and a lower risk for diabetes than the women did.

In the same time, this low-calorie diet had also some bad impacts on women’s health: their good cholesterol decreased as well as the bone mineral density (can lead to weaker bones) and body mass (it slows the metabolism and weight loss). 

Each of the adults also had prediabetes, a condition marked by slightly elevated blood sugar levels. People with prediabetes are at a higher risk for eventually developing type 2 diabetes.

But why? 

This result comes down to the difference in how men and women are built. Men burn more calories than women as they typically carry their weight in their midsection, whereas women carry their fat around their hips, thighs, and butt. Physiologically, men are built to burn fat more quickly. They have more lean muscle mass and a naturally higher metabolic rate. The more your body has lean muscle, the more it burns. 

Source: https://www.healthline.com

Use coconut oil for your beauty routine!

Did you know that coconut oil can bring miracles when it comes to beauty care!

Not only is coconut oil a chemical-free natural superfood, but it can also bring many beauty benefits as it does health! So today, we are showing you how you can incorporate coconut oil into your beauty routine. Whether it’s to achieve smooth, silky hair or smooth silky legs, we’ve compiled a list of 7 different ways you can use coconut oil in your beauty routine.

Let’s get into it, shall we?

1. Dry and Damaged Hair Treatment 

For starters, coconut oil can work wonders for dry, damaged, and frizzy hair. The fatty acids soften your hair, and trap the moisture inside. The best way to apply it is to rub a small amount between your hands then apply it to your hair from roots to ends. Do this technique one section at a time, and comb through. Wrap your hair in a towel for at least 15 minutes and then follow with a gentle shampoo. If you are feeling bold, consider sleeping with it (cover your head with a shower cap to avoid getting coconut oil all over your pillow) and pursue your regular shower routine in the morning. It’ll leave your hair feeling smooth and silky!

2. Makeup Remover

Coconut oil is a great way to break down any waterproof mascara or heavy eye makeup or as a makeup remover at the end of the day. Use a cosmetic cotton pad and rub some coconut oil into it.

3. Body Scrub  

Combine a tablespoon of coconut oil with a tablespoon of ground coffee, and you’ve got a great body scrubbing mix! Other alternatives to exfoliants are ground sea salt and sugar.

4. Body moisturizer

Coconut oil is a great way to moisturize your skin as a body lotion. Bonus: you smell like coconuts!

5. Frizz Tamer

Apply a small amount of coconut oil and rub it into the palms of your hands and smooth it over your frizz to achieve a smooth and shiny look.

6. Shaving Balm

Smooth over a thin layer of coconut oil onto your legs before shaving to trap that moisture in and leave your legs feeling as smooth as a baby’s bottom.

7. Face Mask

Looking for a simple and quick face mask for that night in? Combine 1 tablespoon of honey + 1 tablespoon of melted coconut oil. Let it sit for 15-20 minutes. Make sure your face is dry and clean, and apply the mask. Wait about 10 minutes and remove it all with a warm washcloth.

Did you learn something new? Let us know on Instagram!

Source: https://www.luxyhair.com/

How to make your run less boring?

For some of us – as much as we love running – it sometimes just gets a bit same ol’ same ol’. You’re running the same route, at the same time, listening to the same songs. It’s all getting a little too déjà vu.

Boredom means less motivation, which means you’re less inclined to give it your best. If you’re not giving it your all, you’re unlikely to be making progress.

So how do you keep your run fresh and interesting? For the miles to fly by, try these boredom-beating tips to make your runs less of a chore, and more fun, enjoyable and productive!

1. Invite a friend

Running should never be a wretched experience be fun, and running with a friend can definitely boost the fun factor. In fact, having a running buddy might be better for brain health than running solo. Buddying up makes your run more social and stimulating. You can chat, take it in turns to set the pace and even make up your own games as you run.

Tip: For a running partnership to be successful, you should be of a similar level of fitness, have similar running goals and be prepared to commit – no standing up your running buddy or turning up late for workouts!

2. Change your route

Running the same route over and over almost guarantees your workout will become boring with time. Rather than do the same old loop every time you run, look for new running routes and even drive to new areas to enjoy a change of scenery and stimulate your senses.

Tip: Check out running websites for your local area, which will have tips from other runners about great running locations. Look for different environments in which to run. Not only will changing running surface and terrain make your runs more interesting, but it will also make you a better runner and challenge your body a different way.

3. Make it a destination run

If you live in an urban area, consider running to a fun spot (a delicious doughnut shop, your friend’s apartment, a park, etc.) and then taking public transportation back home. Live in the suburbs? Have a friend or family member drop you off and run back home. Knowing you can’t stop until you reach your destination will give the run more purpose!

4. Listen to music, audiobook or podcast

Listening to music can be both super motivating and provide proven distraction from the sometimes monotony of running. Exercising with music has been shown to make people exercise harder. You can also listen to podcasts, radio talk shows, radio plays, sports commentaries or audio books.

5. Focus on your technique

Running is pretty easy, but that doesn’t mean you can’t do it wrong! Focusing on your running technique can be a great way to distract yourself and will also make you a better runner.

6. Problem solve

Running is a great opportunity for working through problems and coming up with solutions. The increased flow of oxygen to your brain and the production of happy hormones (endorphins) mean you are probably at your most creative when you’re running. If stuck on a problem or suffering with a creative block, lace up your running shoes and head out for a run. Chances are, by the time you get back, your creative and problem-solving juices will be flowing freely.

7. Try cross training

If running is losing its appeal, try cycling, rowing, hiking, swimming, aqua running or join a circuit class. Doing other activities works your muscles in different ways, targets muscles that running might not, can improve strength and are generally lower-impact than running. Cross-training can help improve your fitness and running performance and reduce the risk of injury. Of course, runners must run but that doesn’t mean that other exercise modalities should fall to the wayside. Consider swapping one or two runs a week for an alternative type of exercise.

The next time you set out for a longer run, try out some of these tips and leave your boredom at home. You’ll be an endurance pro in no time!

Source: http://healthandstyle.com

What should you eat after a HIIT session to refuel your body?

What should you eat after a HIIT session to refuel your body?

After a good sweaty workout such as a heavy HIIT session with high heart rates, your body needs to be refueled with high-protein, antioxidant-rich foods.

What is a HIIT session? In case you don’t know this type of workout, HIIT can be defined as a workout with short bursts of high-intensity exercises followed by short rest periods. According to some studies, HIIT has been linked to weight loss and strengthen your muscle.

However, if you add it to your routine, it is important to pair it with the right nutrition to replace the energy lost during your workout, ideally no later than 60 to 90 minutes after your workout. Discover which foods to eat to refuel your body:

  • Eggs

Eggs are one of the best foods after a workout as they contain a high amount of protein (around 7 grams per egg)  and healthy fats (around 5 grams per egg). Moreover, eggs contain all nine of the essential amino acids, which have been linked to aiding in muscle recovery. Eggs also contain B vitamins, which can aid in energy production. There is a variety of ways to eat eggs (scrambled, hard-boiled, ..).

  • Blueberries

Blueberries are rich in fiber, vitamins, protein, and antioxidants.  Eating blueberries after a workout has been linked to accelerated muscle recovery time. There are great in a smoothie for example or paired with yogurt or kefir.

  • Avocado

Avocado is an excellent source of magnesium which is linked to better muscle recovery. It also contains potassium and is loaded with folates and vitamins C, K, and B-6 which can help reduce inflammation in the body.

  • Green leafy vegetables

Green leafy vegetables (kale, spinach, arugula, watercress, etc) are full of vitamins, minerals, antioxidants, and fiber and they are also low in calories. The antioxidants can help to minimize the free radicals that may be released during HIIT training.

  • Protein powder

Another option could be to opt for high-quality protein powder, it’s a great grab-and-go option and it keeps you fuller for longer. But try to keep the sugar content below 6 to 8 grams per serving.

 

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!

LOVE YOUR BODY! 

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).

Source: www.self.com

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.

Source: https://www.self.com/

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