A tailored suit

Another of the basics in this program is the training for the staff. Marsh is a professional responsible for conducting a thorough study of the person and for making ‘a tailored suit,’ depending on your needs, goals, tastes or time availability, among others. The effectiveness of a personal training is proven correct, but she should not miss the fun, it is necessary that the practice of physical activity becomes a moment of leisure and entertainment and not a burden. If this happens, success is assured.
The professional team is completed by a medical nutritionist, a fundamental pillar of the program. His hospital clinical training allows you to make a thorough review of each case, applying a specific food control based on such important variables as age, sex, work, or work activity, the level of stress, metabolism rate, your group blood or hormonal disturbances, among others. Given the novelty of this program, tideland limits the number of seats to 50 in order to measure success relative to other conventional programs on the market. It’s about love.

Many sports can diversify the work muscle groups. So working with weights creates the hardening of muscles and communicates an explosive force. Swimming causes relaxation and endurance with stretching of muscles. It is thus an exercise that opposes the practice of weightlifting.

A question of balance

Why sport?

Is to find combination that can balance the sports selected. A healthy adult who practices physical activity heart rate seen rising to 120 beats per minute for 10 to 15 minutes while resting heart rate is between individuals, between 60 and 80 pulses per minute. The sports doctors are warning about the difficulties for someone whose focus is too much work on improving the resistance (heart rate tends to increase at rest and after exercise and then return to calm faster) to obtain the reverse process, that is to say, improving endurance.

To each of sport

Besides being fun, sports effort is chosen because it represents not only opportunities just waiting to be put into practice, but also a whole psychological context of each individual. Therefore, some goes to the team sport, the other towards the sport duo to compete with a partner, others prefer to work alone. The galvanizing event, but the challenge that starts with oneself to overcome and persevere despite all obstacles energizes athletes. If we avoid falling into the trap of hyper, sport is an achievement of freedom.

How to avoid sudden steering or breaks during sports? Making good food choices!

Tone in the plate!

To avoid the blow bar must be full of energy before exercise! For this, no secret: we must think of carbohydrates. It is the fuel of football! These sugars will allow the body to store reused directly usable during the game. Pasta, rice, potatoes, bread … must necessarily be on the menu. Warning: take your last meal at least three hours before the test. Otherwise, energy used to digest you may be missing on the ground …

During the effort, they are fast sugars which will give a boost under a reduction plan. You can opt for soft drinks (not too concentrated) or cereal bars. Think also dried fruit is an excellent energy snack easily assimilated. They provide, in addition, valuable minerals for muscle activity (especially potassium and magnesium).

An iron!

Iron is a trace element mineral that is a component of hemoglobin in red blood cells, myoglobin in muscles, and many enzymatic reactions necessary for cell respiration. It is therefore an essential element to keep fit and avoid the cons-performance. In terms of coverage needs, meat, particularly red meat, the source is most interesting: it contains the form of iron most easily absorbed by the body. Furthermore, meat, poultry or fish will promote the absorption of this mineral from other foods. It is therefore essential to avoid food deficiencies. But eat foods rich in iron is not enough! It should also consume vitamins (eg C) to facilitate the assimilation of this mineral. So do not forget fruits and vegetables. However, other foods such as tea and coffee reduce absorption. Avoid it!

No bobo!

To stay strong and avoid small accidents, you must maintain your entire body, focusing on the muscles and bones.

For muscles: Meat, fish and eggs, rich in protein to help maintain muscle (contrary to popular belief, consumption of red meat has no effect on the risk of tendinitis). The proteins are also involved in the production of bone matrix.

For bone dairy products at every meal to ensure adequate intake of calcium and protein, which can strengthen the bone. Attention dairy desserts (puddings, creams …) provide less calcium than yogurt and fermented milks. Alternate cheese and milk to reduce fat intake. Do not forget vitamin D, essential for bones. She hides in the eggs, butter and liver in particular.

For the body: Fruits and vegetables that you provide fiber, vitamins and minerals essential to maintain his body at the top. They will also provide antioxidants to fight against the strain. Eat at least five fruits and vegetables per day, fresh, canned or frozen.

In practice, visit our races for athletes to make good food choices. And remember to drink regularly.

1. Avoid constipation: a low intake of fiber and fluids and little physical activity can lead to constipation, which in turn can cause swelling. To avoid this, we recommend a diet rich in fiber (25g per day for women and 38g for men) that includes whole grains, fruit, vegetables, legumes, nuts and seeds, and physical activity of at least 30 minutes five times a week . Increasing fiber in the diet should be gradual, accompanied by plenty of fluids to the body to tolerate it better.

2. Discard grain allergies or lactose intolerance: allergies and food intolerances can cause gas and bloating but the origin must be confirmed by a doctor. Many people self-diagnosis and unnecessarily removed from their diet whole grains and dairy products are very healthy. If you suspect that you have an allergy or intolerance, it is best to see a doctor for us to do some tests. Sometimes it is sufficient to reduce the amount consumed the food in question, or take it in combination with other food.

3. Do not eat too fast: eating fast and not chewing food properly can make swallowing air and this, in turn, causes swelling, so you should relax and enjoy the food, which should last at least 30 minutes. Keep in mind also that the digestion begins in the mouth, so the swelling can be reduced simply by chewing more food.

4. No abuse of fizzy drinks: bubbles of gas or carbonated beverages (including light) can cause the gas will be trapped in our belly. Instead, drink water with a little lemon or lime for flavor, or to simply reduce the number of carbonated soft drinks we consume daily. Pepper infusions may help reduce swelling.

5. Do not abuse the gum: Chewing gum can make swallowing air and cause swelling. If you have that habit, it should toggle the chewing gum with suck a piece of hard candy or eat a healthy snack rich in fiber, like fruits, vegetables or low-fat corn.

6. Choose sugar-free foods: Many people suffer from bloating because they eat too many sugar alcohols in foods and beverages sweetened artificially. Experts recommend taking no more than 2-3 servings of this type.

7. Reduce sodium: highly processed foods tend to be high in sodium and fiber, these two elements can contribute to that bloated feeling. We have become accustomed to reading food labels and make sure that when we buy canned or frozen foods, none of them contains more than 500mg sodium per portion, and we are not taking more than a total of 2.300mg per day of sodium.

8. Be careful with beans and vegetables that produce gas: If you are not used for consumption can cause gas. The same applies to plants of the family of cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower. But this does not mean you have to eliminate these foods diet rich in fiber and very nutritious, it is gradually incorporated so that the body becomes accustomed to the compounds that produce gases. You can also take an enzyme product that helps reduce gas.

9. Taking smaller meals more often, instead of three large meals a day, try eating less more often. This avoids bloating that often occurs after a meal. Aim to eat 5-6 times a day, but ensure that the amount of food and calories are in proportion to our needs.

10. Try food and drinks to facilitate the reduction of swelling: A few studies suggest that infusion of pepper, ginger, pineapple, parsley and yoghurt containing probiotics ( ‘good’ bacteria) can help reduce swelling. It is best to try a few to see if they allow us.

11. Eliminate water retention: Sometimes the belly bloating due to water retention (this is particularly common among women during the week before menstruation). Horsetail (equesetum arvense L) is especially useful for removing excess fluid in the body. You can have herbal teas, tablets or capsules (consult your pharmacist)

12. Exercise to reduce belly:

• Lying on the floor (see photo at right) with his arms on the floor (hands outstretched) and vertical legs. Down both legs and then rise again. The secret is to do this exercise very slowly. When you first try to do it 10 times, rest in bed with his legs on the floor, and repeat 3 times;
• From lying on the floor again but this time with the legs bent with feet flat on the floor, heels as close to the ass. Lift the trunk, (try to keep looking up at the sky to avoid bending the neck) and back down slowly. Again, do 10 sit-ups 3 times with a rest between each 10.