The BeYou Blog

Eat Better, Move Better, Feel Better

Category: Workout (page 1 of 2)

Learn the best way to squat

Squats are known as one of the best exercises. They work practically every muscle of your body, quads, hips, etc. But the truth is that squats are not easy, they are pretty hard no matter if you are a beginner or experienced squatter.

Look: there is no way to make a squat easier. Anyone saying the contrary is lying. They are hard, you will be out of breath and sweating after a few reps.

But hey! No problem! The best part is that this is good for you, and with time you will get use to it. You just need to learn how to make a propper squat, and in the following lines I will give some great tips for that.

Squats are extremely effective

Many of my clients ask me whats the best way to squat. To perform a squat correctly and get the best out of it  you need to know how to do it the right form, and then you can start boosting your fitness level and get fast results. Squats and its variations are extremely effective in strengthening and building the glutes, hamstrings, quadriceps and the muscles that make up the calves.

You can squat anywhere with and no equipment

One of the many benefits of doing squats is that you can perform them just about anywhere and with no equipment, at home and just using your own body weight.

As with any other compound exercise, squats can cause injury and/or lose effectiveness if not performed properly so I will explain how to perform a squat the right way and how to improve your squats.

Tips to perform a propper squat


  1. Start by standing with the feet a little wider than shoulder-width apart, parallel  and straight forward, arms by your side.
  2. Roll the shoulders back and down away from the ears, keeping the spine neutral and not rounded.
  3. Extend both arms out to where they are parallel to the floor and the palms are facing down.
  4. Inhale and unlock the hips, starting to push them back as the knees start to bend slightly. Push you butt out as if there is a chair or bench behind you and you are reaching to sit in it. Make sure the shoulders stay back, the chest is out, the back is straight and your eyes are facing forward.
  5. Sink down deep into your squat paying attention to the above adjustments, the optimal depth of a squat is where your hips are sinking below your knees (if your flexibility does not allow for such a deep squat, that’s ok, go as far as you can comfortably).
  6. Engage the core, keep your body weight in the heels, and explode upward pushing through the heels and imagine that your feet are spreading the floor apart.

Fitness plan BeYou Wellness Coach

Take advantage of its variations

Squats are already effective as they are but if you want more of a challenge as you start to gain strength, here are a few things you can try in order to perform squats correctly.

  • The Goblet Squat: Performed in regular squat position, but instead of reaching your arms out, you’re going to be grasping a dumbbell with one fist stacked on top the other and hold it right in the center of the chest. Drop straight down without pushing the butt back, and drop the elbows just between the knees as you squat down. Return to starting position.
  • The Sumo Squat: Standing with your feet wide apart and toes pointed outward, drop down until your thighs are parallel to your knees, return to starting position.
  • The Jump Squat: Starting in the basic squat position, you’re going to squat down half way and then pushing off with the heels, Jump up to standing position and repeat.

Squats can prevent injuries

Adding squats to your workout routine can prevent injuries such as ACL tears by improving stability in the knees. Also, building up the glutes muscles by doing squats can prevent lower back pain.

Whether you are adding weights, plyometrics, or even doing them the traditional way, squats are a great way to get your lower body into the best shape ever and to improve your health, so keep going, keep improving, and never give up.


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.


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!

7 Stretching Mistakes You May Be Making

You already know that stretching is important. Keeping your muscles flexible improves mobility, which is one of the key components of fitness. And if you don’t stretch, the muscles can shorten and become tight, which can limit your range of motion and put you at risk for joint pain or a pulled muscle.

Stretching also helps you reduce the risk of injury and maintain proper range of motion.

But stretching is only beneficial if it’s done correctly. There are a few common stretching mistakes that can lead to injury and inflexibility — the opposite of the results you’re looking for. Here are 8 stretching mistakes to avoid so you can improve your flexibility and your workouts.

1. You’re Doing the Wrong Type of Stretching

When you hear the words “warm-up stretch,” you may be picturing the static stretches (like toe touches and sit-and-reach stretches). But movement-based stretching is a better way to kick off your workout (dynamic stretching). This type of stretching enhances muscle activation and prepares muscles to be powerful through a full range of motion. Dynamic stretches include lunges, trunk rotations, leg swings, and jumping rope.

For the post-exercise “cooldown” period, you can focus on static stretching to relax the muscles and release tension. The dynamic one excites muscles while the other calms them down.

2. You’re Bouncing While Stretching

Ballistic stretching is when an individual uses momentum from bouncing to force a muscle to stretch past its normal range. But instead of loosening the muscle, this type of rapid stretching movement can actually cause the muscles to tighten — a contraction known as the myotatic reflex or “stretch reflex.” This can lead to injuries like muscle or tendon tears, Thieme says.

3. You’re Stretching Injured Muscles

Muscle strains typically happen when a muscle is stretched beyond its limit, so stretching it further can aggravate the injury.

4. You’re Overstretching

While some discomfort is to be expected, you should never be in pain while stretching.

Overstretching can lead to hypermobility. It is important to know your limits when you’re stretching, and don’t force yourself to go beyond them.

  1. You’re Not Stretching Consistently

Ideally, you should be stretching your major muscle groups at least 2 to 3 times each week — and be consistent about it.

6. You’re Speeding Through Your Stretches

You need to aim for at least 30 seconds during each static stretch and at least 60 seconds for dynamic stretch.

  1. You’re Ignoring Your Breathing

Deep breathing can help relax tense muscles, and when paired with stretching, can allow for an even deeper stretch without increasing the risk of injury and can enhance the therapeutic effect.

How to do it properly?

Breathe by slowly inhaling through the nose, hold for a moment, then release the breath through either the mouth or nose, keeping the diaphragm and abdomen soft and relaxed.


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.


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!


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.


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.



6 efficient exercises for your workout at home

6 efficient exercises for your workout at home

Sometimes you feel like you need to hit the gym, and on other days, motivation has totally disappeared.

Then what are the options?

Option 1: Missing one day at the gym (nobody will see the difference, isn’t it?).

Option 2: Workout at home! Even if you don’t have any equipment, your body resistance is all you need.

Our tip:  If you don’t feel motivated, listen to music while exercising! Listen to the beat and motivation should come!


6 efficient exercises for your workout at home

Begin the movement in a standing position, feet hip-width apart. Take a step forward with one leg, shift weight and lower your body until your opposite thigh is parallel to the floor. Your knee should lightly touch the floor before going back to the initial standing position.

Do 15-20 lunges per side during 2-3 sets.


6 efficient exercises for your workout at home

Get yourself into the plank position, tucking your tummy. Hold this position for 90 seconds. You can also add some variations for the next 45 seconds: raise one arm and tap the opposing shoulder, by alternating right and left arm.  

🔸Tricep dip

6 efficient exercises for your workout at home

For this exercise, you can use a bench or a chair. Sit down with your feet flat on the ground and place your arms behind you, leaning on the bench. Lift your butt and slowly lower down your body by bending the elbow.

Do 30 reps.  

🔸Sumo squat

Begin in a standing position and place your legs in a distance apart wider than your hips. Get as low as you, just like you’re going to sit down on a chair. You can place your hands in front of you to help you with balance.

Do 30 reps.

🔸Ab bikes

Lie down on a mat. Cradle your hands with your head and bring one elbow to the opposing knee.

Do 30 reps for each side (left elbow-right knee and right elbow-left knee).


6 efficient exercises for your workout at home

The full pushups involve doing the movement in the plank position so that you are lifting a lot of your weight. With the micro pushups, you do the movement by resting in your knees (easier). 

Try to do 15 full pushups and 10 micro pushups.


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.


Continue reading

Older posts