The BeYou Blog

Eat Better, Move Better, Feel Better

Category: Workout (page 1 of 2)

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

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.

 

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!

🔸Lunges

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.

🔸Plank

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).

🔸Pushups

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.

 

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Outdoors Summer Workout Program

It’s finally summer. Is it someone else me that wants to bring their workouts outside, instead of going into a gym that is crowded with people? I do think so! I just love my summer workout routine, to exercise outside in the fresh air and have the sun shine on me. It feels so much easier in some kind of way. Something I love to do outside is running, it feels so much better when I have the fresh air around me. You can do so many things outside, you don’t need to pay an expensive gym membership and in some cases you don’t need any equipment.

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4 Easy Tips to Start Running

Do you need some tips to start running? I will give you some advice to what you can think about before.

Running is one of the most easiest but also hardest workout you can do. It’s easy because you only need a pair of shoes and then walk outside, you don’t need any gym or gym equipment. But, if you’re not used to running, it will take a while before you get use to it.

Running has a high impact on your joints and knees, so it’s important that you start slow so your body gets used to run before you push yourself to hard.

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4 Ways to Find Time to Exercise

Do you have a hard time to find time to do your workout?

Saying that you lack of time is almost like saying that you don’t have 24 hours every day like all other people around you. It almost never about having time, it is all about prioritizing.

Maybe you need to try prioritizing differently in your everyday life. Because if you don’t prioritize your health and exercise, you might need to make time for illness. I have a four tips about how you can find time during your day to exercise, it doesn’t necessary have to take that long.

But if you do it consistently and with commitment you will gain a lot, both energy, a healthier and stronger body and mind.

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Get Fit with HIIT – High Intense Interval Training

If you want to get in shape but feel that time is your biggest enemy, check out HIIT or High intense interval training, it might be the perfect choice for you. HIIT-training has been extremely popular during the last couple of years, it has exploded at the market and there are some reasons for that. It might be the perfect workout form for you and I will give you 4 reasons to you about why a HIIT plan could be a great choice for you.

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