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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.

Stand up when you can.

Workers who used a standing desk burned more calories compared to those using sitting desks, says a study published in the Journal of Physical Activity and Health. And using a standing desk may help improve your posture. But remember: to use a standing desk correctly you shouldn’t be standing all day long, so alternate sitting and standing. If a standing desk isn’t an option, try getting up during phone calls, meetings and presentations.

Eat elsewhere.

Lunching “al desko” could set you up for a more stressful day at work. People who took a 30-minute walk during their lunch break felt less tense or nervous and more enthusiastic compared to days where they spent their lunch chair-bound, found research from the Scandinavian Journal of Medicine & Science in Sports. If your boss expects you to work through lunch, mention that a break can improve your performance by preventing burnout.

Clean your snack shelf.

The food at your desk affects your eating choices. For example, studies suggest that people may eat more candy when it’s placed in a close location, such as on their desk, than when it it’s several feet away. “If healthy foods are available at your desk, it’s easier to make good choices when you’re looking for a snack,” explains Sean Cash, Ph.D., food economist and professor at Tufts University. Opt for fruit, nuts or dried chickpeas.

Set a walking meeting.

A lot of recent research has focused on the adverse effects of sitting down all day. If your employer isn’t in favor of employees using standing desks, try suggesting walking meetings, rather than those held in a conference room or across a desk. This works best with just a few people, but you may find that the meeting is more productive and elicits more interesting solutions when it’s a moving meeting than when it’s a sitting one.

Bring lunch from home, rather than eating out.

Chances are, lunch bought from a snack cart, sandwich shop or food court is going to be higher in fat and calories than a lunch brought from home. Make it easy to avoid the morning rush by packing leftovers up into storage containers the night before. If you’re already making a salad for dinner, make an extra portion and tuck it into a container before you dress the rest of the salad. In the morning, all you have to grab is the container and the dressing of your choice.

Set a timer for a stretch break.

It’s easy to lose track of time when you’re buried in a project. But if you set a timer that reminds you to get up and take a quick walk or stretch break, you’ll be more likely to break up all of those hours spent hunched over a keyboard.

Source: http://blog.ahealthieramerica.org/

The types of people you can meet at the gym

If you have a gym membership, you know there are certain things you can always count on — the elliptical will break down during the busiest hours, the yoga mats will be weirdly damp, and there will never be anything worth watching on the overhead TVs. And no matter which gym you go to, there are a few types of people you’re guaranteed to run into. Here are a few gym regulars you’ll definitely recognize.

The Noisemaker

Tired James Corden GIF by The Late Late Show with James Corden - Find & Share on GIPHY

Every gym has a few bros in the weight room who scream with every rep and slam their weights down at the end of each set. There’s actually some science behind the idea that “vocalized exhalation” can improve your performance — but you don’t get extra gains by being the loudest person in the gym, so grunt in moderation, please.

The Documentarian

Hockey Players Selfie GIF by CraveTV - Find & Share on GIPHY

There’s always that one person who spends more time perfecting their flex pose in the mirror than actually putting up any weight. Is it really necessary to update your Instagram story every time you switch machine ?

The Person Doing the Least

The Simpsons Exercise GIF - Find & Share on GIPHY

They’ve been strolling along at warm-up speed on the treadmill for the past hour, sending texts and making phone calls. We’d commend them for multitasking, but we’re not sure they’ve actually broken a sweat yet.

The Person Doing the Most

Cardio GIF - Find & Share on GIPHY

Not only are they definitely going over the time limit on the cardio machines, but they look like they drank six cups of coffee before they left the house this morning.

The Spa Guest

Abc GIF - Find & Share on GIPHY

This person clearly just joined the gym for the membership perks, because you’ve never seen them use any of the actual equipment — instead, they’re sipping a smoothie at the café, relaxing in the sauna, or soaking in the hot tub. Take away the treadmills and the gym is just a low-key day spa, right?

The Permanent Fixture

Posts Row GIF - Find & Share on GIPHY

This person spends more time at the gym than the actual gym staff — whether you’re taking an early-morning strength circuit or a hitting the elliptical after work, they’re there. Either they have superhuman endurance, or they have a clone.

The Nudist

Jason Segel Dancing GIF - Find & Share on GIPHY

You’ll find them basking in the glow of the fluorescent lights, making zero effort to get dressed, while casually chatting with other gym-goers about last night’s soccer match or the new craft brewery in town.

The Space Invader

Ryan Reynolds Please GIF - Find & Share on GIPHY

The gym is practically empty, and yet they choose the treadmill right next to yours or hover over you while you’re finishing a set on the weight machines. Um, don’t you have somewhere — anywhere — else to be?

The Social Butterfly

Joey Tribbiani Flirt GIF - Find & Share on GIPHY

Your earbuds are in, you’re wearing your favorite antisocial workout tank, and you’re in the middle of a set of burpees — yet none of that seems to deter this person from wanting to strike up a conversation right this second.

The Know-It-All

Quiet Tim And Eric GIF - Find & Share on GIPHY

You’re in the zone, minding your business, when this person appears out of nowhere to offer unsolicited fitness advice about your workout. Unless you’re our personal trainer or workout buddy, we don’t want to hear a performance critique.

The Walking Petri Dish

Cleaning GIF - Find & Share on GIPHY

It sounds like they’re coughing up a lung, but apparently they’ve decided to power through it — even if that means sharing their germs with everyone else at the gym. If you have a nasty cold, it’s okay to stay home and recover. Seriously. We’re begging you.

The Fitness Model

Nicki Minaj Wink GIF - Find & Share on GIPHY

While everyone else is a bleary-eyed hot mess, she rolls up to the 5 a.m. yoga class with full makeup, perfectly coordinated workout gear, and every strand of hair in place. We personally prefer to do  yoga at home, where we can find our zen in pajama pants and messy hair.

Source: https://www.openfit.com

The types of people you can meet at the gym

If you have a gym membership, you know there are certain things you can always count on — the elliptical will break down during the busiest hours, the yoga mats will be weirdly damp, and there will never be anything worth watching on the overhead TVs. And no matter which gym you go to, there are a few types of people you’re guaranteed to run into. Here are a few gym regulars you’ll definitely recognize.

The Noisemaker

Tired James Corden GIF by The Late Late Show with James Corden - Find & Share on GIPHY

Every gym has a few bros in the weight room who scream with every rep and slam their weights down at the end of each set. There’s actually some science behind the idea that “vocalized exhalation” can improve your performance — but you don’t get extra gains by being the loudest person in the gym, so grunt in moderation, please.

The Documentarian

Hockey Players Selfie GIF by CraveTV - Find & Share on GIPHY

There’s always that one person who spends more time perfecting their flex pose in the mirror than actually putting up any weight. Is it really necessary to update your Instagram story every time you switch machine ?

The Person Doing the Least

The Simpsons Exercise GIF - Find & Share on GIPHY

They’ve been strolling along at warm-up speed on the treadmill for the past hour, sending texts and making phone calls. We’d commend them for multitasking, but we’re not sure they’ve actually broken a sweat yet.

The Person Doing the Most

Cardio GIF - Find & Share on GIPHY

Not only are they definitely going over the time limit on the cardio machines, but they look like they drank six cups of coffee before they left the house this morning.

The Spa Guest

Abc GIF - Find & Share on GIPHY

This person clearly just joined the gym for the membership perks, because you’ve never seen them use any of the actual equipment — instead, they’re sipping a smoothie at the café, relaxing in the sauna, or soaking in the hot tub. Take away the treadmills and the gym is just a low-key day spa, right?

The Permanent Fixture

Posts Row GIF - Find & Share on GIPHY

This person spends more time at the gym than the actual gym staff — whether you’re taking an early-morning strength circuit or a hitting the elliptical after work, they’re there. Either they have superhuman endurance, or they have a clone.

The Nudist

Jason Segel Dancing GIF - Find & Share on GIPHY

You’ll find them basking in the glow of the fluorescent lights, making zero effort to get dressed, while casually chatting with other gym-goers about last night’s soccer match or the new craft brewery in town.

The Space Invader

Ryan Reynolds Please GIF - Find & Share on GIPHY

The gym is practically empty, and yet they choose the treadmill right next to yours or hover over you while you’re finishing a set on the weight machines. Um, don’t you have somewhere — anywhere — else to be?

The Social Butterfly

Joey Tribbiani Flirt GIF - Find & Share on GIPHY

Your earbuds are in, you’re wearing your favorite antisocial workout tank, and you’re in the middle of a set of burpees — yet none of that seems to deter this person from wanting to strike up a conversation right this second.

The Know-It-All

Quiet Tim And Eric GIF - Find & Share on GIPHY

You’re in the zone, minding your business, when this person appears out of nowhere to offer unsolicited fitness advice about your workout. Unless you’re our personal trainer or workout buddy, we don’t want to hear a performance critique.

The Walking Petri Dish

Cleaning GIF - Find & Share on GIPHY

It sounds like they’re coughing up a lung, but apparently they’ve decided to power through it — even if that means sharing their germs with everyone else at the gym. If you have a nasty cold, it’s okay to stay home and recover. Seriously. We’re begging you.

The Fitness Model

Nicki Minaj Wink GIF - Find & Share on GIPHY

While everyone else is a bleary-eyed hot mess, she rolls up to the 5 a.m. yoga class with full makeup, perfectly coordinated workout gear, and every strand of hair in place. We personally prefer to do  yoga at home, where we can find our zen in pajama pants and messy hair.

Source: https://www.openfit.com

How to follow a plant-based keto diet ?

In the ’90s, we believed that limiting fat and cholesterol was the key to weight loss and healthy living. But times have changed, and these days various on-trend diets promote eating more healthy fats alongside protein while limiting carbohydrates, particularly of the processed variety (like anything made with white flour or sugar). What better way to improve overall health and lose weight than by eating lots of veggies healthy plant-based fats?

Benefits of Plant-based Keto

The nutritional benefits of a plant-based diet are uncontested. Eating both processed and unprocessed red meat is linked to an increase in death. On the other side, an increased intake of fruits and vegetables is linked with a decrease in chronic disease and body weight. Research has shown that eating more high-quality plant foods and fewer animal foods reduces the risk of heart disease and diabetes.

Foods to Restrict

In general, you want to avoid a lot of starchy and sweet foods including:

  • Grains: quinoa, oats, wheat, rice — especially refined wheat and rice
  • Starchy vegetables: potatoes, winter squash, peas and corn
  • Beans and lentils
  • Sugar, honey, agave and maple syrup
  • High-sugar fruits: bananas, grapes, oranges and pineapple
  • All processed grain foods, sweets and desserts

 

Write this list down, post it in your kitchen and carry it with you when you go out to eat or to the market.

Foods to Focus On

Here’s an abridged list of non-starchy veggies that are keto-friendly:

  • Radishes
  • Spinach
  • Bell pepper
  • Pumpkin
  • Okra
  • Green beans
  • Eggplant
  • Cabbage
  • Bok choy
  • Broccoli
  • Arugula
  • Artichoke
  • Brussels sprouts
  • Carrots
  • Swiss chard
  • Kale

 

Many of these vegetables are good sources of protein as well, which can help dieters fulfill their small, yet important, daily protein quota. When it comes to fats, we recommend healthy plant fats like avocados, olives, coconuts (and their oils), nuts and seeds. Some of the foods you can indulge in include:

  • Coconut cream (sugar-free)
  • Macadamia nuts
  • Pecans
  • Walnuts
  • Hemp seeds
  • Cocoa butter
  • Nut butters
  • Nut cheeses

 

Source: https://www.livestrong.com

How to follow a plant-based keto diet ?

In the ’90s, we believed that limiting fat and cholesterol was the key to weight loss and healthy living. But times have changed, and these days various on-trend diets promote eating more healthy fats alongside protein while limiting carbohydrates, particularly of the processed variety (like anything made with white flour or sugar). What better way to improve overall health and lose weight than by eating lots of veggies healthy plant-based fats?

Benefits of Plant-based Keto

The nutritional benefits of a plant-based diet are uncontested. Eating both processed and unprocessed red meat is linked to an increase in death. On the other side, an increased intake of fruits and vegetables is linked with a decrease in chronic disease and body weight. Research has shown that eating more high-quality plant foods and fewer animal foods reduces the risk of heart disease and diabetes.

Foods to Restrict

In general, you want to avoid a lot of starchy and sweet foods including:

  • Grains: quinoa, oats, wheat, rice — especially refined wheat and rice
  • Starchy vegetables: potatoes, winter squash, peas and corn
  • Beans and lentils
  • Sugar, honey, agave and maple syrup
  • High-sugar fruits: bananas, grapes, oranges and pineapple
  • All processed grain foods, sweets and desserts

 

Write this list down, post it in your kitchen and carry it with you when you go out to eat or to the market.

Foods to Focus On

Here’s an abridged list of non-starchy veggies that are keto-friendly:

  • Radishes
  • Spinach
  • Bell pepper
  • Pumpkin
  • Okra
  • Green beans
  • Eggplant
  • Cabbage
  • Bok choy
  • Broccoli
  • Arugula
  • Artichoke
  • Brussels sprouts
  • Carrots
  • Swiss chard
  • Kale

 

Many of these vegetables are good sources of protein as well, which can help dieters fulfill their small, yet important, daily protein quota. When it comes to fats, we recommend healthy plant fats like avocados, olives, coconuts (and their oils), nuts and seeds. Some of the foods you can indulge in include:

  • Coconut cream (sugar-free)
  • Macadamia nuts
  • Pecans
  • Walnuts
  • Hemp seeds
  • Cocoa butter
  • Nut butters
  • Nut cheeses

 

Source: https://www.livestrong.com

Sleep Hack: 3 Easy Ways to Improve Your Health

Did you know that sleep may be one of the most significant factors in weight loss, more even than diet and exercise? Getting a good night’s sleep is essential to our body’s self-regulation, affecting each and every one of our systems. Sleep is a time when our cells can work on repair and restoration, clearing the way for a healthy next day. Follow the following advise and enrich your life.

Melatonin is a hormone produced in the pineal gland of the brain that is responsible for regulating sleep cycles. It plays an instrumental role in signaling time of day and time of year, helping to regulate our body’s internal clock. If we want to sleep well and get a health improvement, we must care for our melatonin!

Studies have shown that blue light emitted by screens (TV, computer, phone) suppresses melatonin levels making it more difficult to fall asleep. (Red lights, however, are the least likely to suppress melatonin levels, so if you have sleep difficulties you may want to look into a red light for your bedside. Red light is a good option for before bed lights and nightlights.)

Tip: Close or put away your phone, computer, and t.v. at least two hours prior to going to sleep. This will help your body get into a natural melatonin-secretion cycle. Keeping a regular sleep schedule (going to bed and waking up at the same time) will also aid melatonin production.

Engaging in activities that help regulate and lower stress is essential! Melatonin levels increase just before bed and begin to suppress as you wake up. Cortisol, a stress hormone operates on the opposite cycle, decreasing just before bed and increasing as you wake up. This means that if you are experiencing higher levels of stress, these two hormones will become misaligned, significantly compromising your quality of sleep.

To sum it up!

Ways to Improve Your Health:

1. Turn off all screens two hours before bed! This is a great time to read a book, journal, knit. or practice yoga at home.

2. Set a regular sleep schedule, going to bed and waking up at the same time each day.

3. Find healthy ways to manage stress and help your hormones.

Download the BeYou app and get support from Emily and the other coaches to improve your sleep and health. 

5 top tips to get abs

Whether you like the look of defined abdominal muscles or you simply want a strong core, knowing how to get abs the correct way is essential so that you don’t end up wasting time or end up injuring yourself.

So, if you’re interested in how to get abs, keep reading as we uncover the best possible methods.

Watch what you eat

There’s a saying that abs are made in the kitchen and guess what –it’s true! The thing is, you could have the most muscular abdominals in town, but if they’re covered hidden under a layer of extra fat, you won’t be able to see them. If you want six-pack abs, eat healthily alongside your workout routine. Here are a few ways to do that:

  • Increase your protein intake

Eating protein can help you feel fuller for longer, will repair and rebuild muscle fibers and allow your body to retain muscle mass even if you’re embarking on a weight loss journey. We don’t mean that you should start replacing your meals with protein shakes; instead, aim to get your protein from lean organic meats, wild fish and seafood or plant-based sources like tofu and tempeh.

  • Avoid processed foods

Pre-packaged foods are generally brimming with additives and preservatives. These foods are often high in calories, trans fats, salt, and sugar. When going grocery shopping, do your best to stay stick to the whole foods aisle.

  • Eat plenty of fruits and vegetables

If you follow our first tip and avoid processed foods, you’ll probably naturally end up eating a lot more fresh produce than you normally would. Most fruit and veggies are high in fiber, keeping you feeling satisfied for longer. In addition to that, they deliver a good dose of vitamins and antioxidants, which support your body’s all around health and wellbeing. Lay the focus on high-fiber veggies like broccoli and spinach that are rich in vitamins and minerals, when creating a healthy meal.

Exercise your abs and the rest of your body

Even if you enjoy a healthy and balanced diet most of the time, you’ll still need to work out your abs to get that defined look you’re going for. Crunches are fine, but what’s more effective is a variety of core exercises. Some of our favorites include:

  • Forearm plank
  • Isometric v-ups
  • Butterfly sit-ups
  • Russian twists

The good thing about working your abs is that you’ll never get bored because there are so many targeted exercises that help work your core.

Even though you may wish to focus on your abs by training your core, it’s also not a bad idea to engage muscles in your body as well. It may sound counterintuitive, but doing this can increase calorie burn, which is vital if you want your abs to be visible. The more muscle you have, the more calories your body burns, improving your overall fat loss.

Break a sweat with cardio

Doing cardio is another tool in your belt in the quest to get visible abs! Cardio is great as it helps burn extra body fat, especially pesky fat around the belly region. Doing cardio three to four times a week while in a caloric deficit is recommended for weight loss and fat burn.

So, your best bet is to target your abs with strength exercises while also incorporating cardio into your weekly routine.

Drink water

Alongside proper nutrition and exercise, drinking water can help you reach your fitness goals by revving up your metabolism and assisting digestion and waste excretion process.

Let’s get one thing clear, just drinking water isn’t going to give you abs — if that were the case, you’d see way more people rocking six-packs! However, staying hydrated is key, especially when working out.

Be patient

Remember, learning how to get abs takes time, and it’s not always going to make sense at first. Trust us: slow and steady wins the race. Remember, it’s about prolonged results rooted in healthy daily habits instead of quick fixes the result in quick losses.

Source: https://8fit.com

The Benefits of Brussel Sprouts

Brussels sprouts belong to the Brassicaceae family of vegetables and are packed with many nutrients. They provide a full range of benefits for your health:

  • May protect you against cancer

Brussel sprouts are rich in antioxidants, especially in kaempferol, an antioxidant that may reduce cancer growth. Moreover, antioxidants in Brussels sprouts can neutralize free radicals (formed by oxidative stress) and may decrease the risk of cancer.

  • Promote heart health and overall health

Brussel sprouts have an impressive antioxidant content. These compounds can reduce oxidative stress in your cells and help reduce the risk of chronic disease and decrease inflammation. Their content in fiber can also reduce the risk of heart disease.

  • Promote gut health

Brussel sprouts are high in fiber. For a half cup of Brussels sprouts (78 grams), you will receive 8% of your daily fiber needs. Due to their high content in fiber, eating Brussels sprouts may relieve constipation and promote digestive health by helping feed the beneficial bacteria in your gut. It is recommended to eat 25 grams of fiber per day for women and 38 grams of fiber per day for men.

  • Help maintain healthy blood sugar levels and reduce the risk of diabetes

Brussels sprouts are high in fiber, which can improve blood sugar control, by keeping their levels steady. Studies have demonstrated that Brussels sprouts consumption was linked to a decreased risk of diabetes. Fiber tend to slow the absorption of sugar into the blood.

  • Promote bone health

Brussel sprouts are rich in vitamin K, which is essential for coagulation and blood clotting. Vitamin K also promote bone growth and strength (decrease the risk of bone fracture).

4 Ideas to Turn a Park Into a Gym

When the weather gets warmer and the daylight lasts longer the stuffy gym becomes more and more unappealing.

Springtime weather is also a sign that bikini season is right around the corner so skipping your gym session won’t get you any closer to reaching your health or fitness goals.

By working out in the open air you can still skip the gym and get an effective total-body workout at the same time. We asked some of our colleagues to share some of their favorite obstacles to workout and burn a decent amount of calories outside.

Guide for the perfect park exercises

  1. Benches
    Perfect obstacle for doing jump squats, single leg squats, lunges, incline- or decline push ups, triceps dips en hip raises. A bench workout just has is all.
  1. Rocks
    Rocks serve as a great tool for core and shoulder strength. You can lift the rock above your head and do a overhead press. Just make sure the weight is right and you can have a good grip on the rock! Wear gloves in case the rock is wet. Another exercise you can perform is rock throwing. Grab a heavy rock and throw it sideways as far a you can. This will work your leg muscles, shoulders but above all your biceps and obliques.healthy lifestyle BeYou Wellness coach
  1. Trees
    Trees a good for tree climbing. This discipline will work out your whole body and uses different muscle groups for going up and coming down. You don’t need a high tree to climb it. Pick one that is just high enough to challenge you to get onto the first branches and come down again. Legs, back, arms and abs plus a decent amount of coordination are required. Trees can also be used for pull ups.
  1. Horizontal bars or branches
    If you want to really challenge your body you can hit the bars. The bars are mainly used for pull ups and muscle ups. In case you are a beginner you can start with biceps pull ups (hands in supine position facing you) and pull up your body weight from the floor.In case you are not strong enough yet (and believe me your will be strong if you practice long enough) you can grab the bar, jump up and hold yourself whilst slowing coming down. This eccentric way of working the muscles will give beginners and advanced who are not used to doing pull ups a decent amount of muscle ache.

Working out in the open air is both refreshing and fun and can be a great variation of going to the gym. In case you have any questions regarding outdoor training or safety please don’t hesitate to your fitness coach!

Check out also some outdoor training ideas of their ideas below to get into beach shape—pronto!

Enjoy your workout!

For more outdoor workout or just additional motivation download the app and start your FREE trial today!

4 homemade face scrubs to treat your skin as a princess

After the sun baths of summer, it’s time to revitalize your skin! Find out here four natural recipes for facial scrubs that can be prepared with the ingredients of your kitchen!

Exfoliation is an important step in your daily facial routine and we recommend to do it 2-3 times a week. Why exfoliation is so important? Because it will help your skin to get rid of dead skin cells by unclogging pores. Try one of these homemade face scrubs and give us your opinion!

Oat Face Scrub

This face scrub is very easy to prepare! You just need a blender, water, and ½ cup old-fashioned oats.

In a blender, blend the oats until ground. Take the ground oats in your hand and add water in order to obtain a pasty form. Spread gently the mixture into a clean face and neck. Rinse with warm water. If you don’t use all the mixture, you can store it in an airtight container for the next use.

Honey & Brown Sugar Face Scrub

For this scrub, you need 1 tablespoon brown sugar and 1 tablespoon honey. Mix together the sugar and the honey. Apply to clean face in circular motions. Rinse with warm water and use a washcloth to remove all the mixture.

Baking Soda cleanser

You can use your cleanser and double its function by adding 1 teaspoon of baking soda: you created an exfoliating cleanser.

Coffee & Oil Face Scrub

If you have a coffee machine with grounds, then reuse the coffee grounds from your morning cup! Use 1 tablespoon coffee grounds and add 1 tablespoon of oil (olive or rosehip). You have a scrub ready to use!

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