Content
Content
CONTENT
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4 Gymnastics Ten tips from Aberdeen gymnastics 6 Breakfast How to start your day the healthy way 8 Superfoods
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Boost your energy with these snacks
10 Sleep-deprivation Signs that you should go to bed earlier 11 Yoga Difference between Yin, Bikram and Power
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12 Justin Fortune Big interview with famous fitness coach
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16 Face and skin How to get a natural glow 17 Running Your own running diary with tips
to get started
18 Home exercise Easy exercises to do at home 20 Sofia’s corner Health advisor Sofia answers questions 2
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Training
TRAINING TIPS from Aberdeen gymnastics
The only thing you can hear is the dull sound of hands gripping the metal bars and a swoosh-sound as their bodies cut through the air. The gymnastics at Aberdeen have been exercising since a young age and know all about how to train and keep your body in shape for intense training.
1. Practice makes perfect
Ask anyone and this will be there first response and tip: Practice makes perfect. Practice, practice, practice. And never give up. Just keep going at it and you will see results. Body, mind, muscles - it all applies.
2. Always stretch
Both before and after exercise, make sure you stretch every part of your body to prevent injury and get more lean, firm muscle production.
3. Have a resting day
As equally important as it is to stretch, it is to allow your body to rest. Take a break from exercise to let your body re-build your muscle tissues.
4. Maintain a healthy diet
Find what it is your body needs to meet your goal and stick to it. This depends on whether you want to lose weight or gain muscle. Ask your nutritionist or doctor and get advice from them on how to go about it.
5. Make a plan
If you find yourself to be the kind of person that is able to get motivated, but only for short periods of time - then make a exercise plan and stick to it.
6. Believe in yourself
To believe that you can manage to do something is the first key to success.
7. Challenge yourself
Don’t be afraid to try new things: a new goal, a new exercise. It will create some spice in your routine and motivate you.
8. Get your friends involved
Some people train better with friends, so get them working out with you.
9. Drink plenty of fluids
Keep yourself hydrated at all times. It balances your body, helps you maintain and reach your goal weight and gives you better skin. Just benefits.
10. Don’t use the leg-machine
Although it might sounds as a joke, and is an internal one between the guys at the Aberdeen Gymnastics Club, it really is a piece of advice for strengthseekers. The leg machines at the gym do not actually build proper muscle very well, but rather just for show. Do crunches or proper lunges instead for actual muscle growth and better results.
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Food
There are many ways to get a better start to your day. And as often believed and said: breakfast is the most important meal of the day. Not only does it get your metabolism started, it also levels your bloodsugar and therefore keeps your energy levels a lot more balanced than what they otherwise would be if you would skip out on breakfast. Plenty of studies that have been carried out through out the years which really show that not skipping breakfast will reduce your waistline, boost your energy levels throughout the day, keep you out of the snacking cupboards and raise your overall mood. So why not make this highly important meal highly pleasant as well, while you´re at it? With this recipes you can start your day on the bright side of life. You will have more energy to do more things you want to do during your day.
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A better breakfast for a better you The first few things you can do to improve your breakfast is to always choose whole-grain. The extra fiber is good for your stomach and provides you with a fuller feeling throughout the day. A crunchy whole-grain muesli with lots of nuts and dried fruits might seem rich in calories, but it has all you need to get your day started. Soy and wheat milk is also a healthier option than regular dairy which you good try and put in your coffee or cereal. And if you are a bread person, why not try our low-carb GI-Bread recipe on our next page? We promise you and all of your family will come to love this
bread and not understand how you have been able to do breakfast without it.
Isabel’s GI-Bread 2 dl organic oats 5 dl graham flour 1 dl flax seed 2 tsp baking soda 3 tbsp organic honey 1 dl walnuts 1 grated red apple 4 dl organic yoghurt 1 tsp salt Put the oven on 175 degrees. Mix all ingredients in a bowl. Put the dough in a nonstick tray. Bake for 60-70 minutes.
Food
Food
5
amazing
superfoods
A lot of people think that these are simply just berries, nuts and dried fruits. But don’t be fooled by their appearance: these five add-on nutrients to your diet will make all the difference. All packed with vitamins and proteins they will make your breakfast muesli not only taste a whole lot better, but also help brighten your day and boost your body’s natural defence. Get smarter, brighter and happier with these five superfoods.
Fancy a date?
Date nuts are not only fun to go on, but also great to eat. Many nutritionist recommend one a day for a healthy diet. They can relieve you of constipation, boost your heart, have anti-inflammatory benefits and are good for your brain health. Dates are rich in oils and minerals and can be used for so many purposes, you just have to have them.
Go-go-goji
Breaking Brazil
Goji berries, or wolf berries, have long existed in Chinese medicine. It has been used to treat and help diabetes and high blood pressure. It is rich in antioxidants which protects the body from oxitative damage. It is rich in vitamin A which gives the immune system a natural boost, good to help you get through winter remedies, such as the common cold.
Brazil nuts are sometimes disregarded as too fat as they contain quite a lot of calories. But they are rich in healthy fatty-acids which help lowering harmful cholesterol levels and lowering bloodpressure. They are also completely gluten-free and and excellent source of natural Vitamin-E which helps your skin get a healthy glow.
Wonder Woman Berry Cranberries deserve all the credit they can get. These small little wonder berries do absolute wonder for women. They help prevent urinary tract infections due to the naturally occuring proanthocyanidins, unique to cranberries, which helps protect against bacteria. They are rich in Vitamin C and also taste wonderful.
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“GET YOUR
Man, you’re mango
SUPERBOOST GOING”
Dried mango may contain a bit more calories than its fresh counterpart, but it still contains every bit so much of vitamin goodness. Mango is rich in different vitamins, both A, C and E, and has lots of omega 3 and fatty acids. Dried mango is a great way to give your skin some extra comfort and lasts a lot longer than keeping fresh mango in the fruit bowl. Also easier to come by during
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Health
Health
SLEEP DEPRIVATION and how to spot it
YOGA
Yin, bikram
and power
You know the feeling. Originating from India and the ayurvedic culture and treatment, yoga is an ancient form of exercise focused on developing a balanced mind and soul.
Sluggish, more easily irritated and an overall tiredness are the usual signs of a bad nights sleep. But if you experience these symptoms, it might be a sign that you should go to bed a bit earlier.
Increased stress If you are feeling increasingly stressed without having more on your plate than usual, this could be a sign of sleep deprivation.
Mood swings Your mood is quickly spiralling and you feel like you could bite (hopefully not literally) people around you, the amount of hours you spend in bed could have something to do with it.
Lower concentration
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If it is harder than usual to concentrate on your everyday tasks: to pay attention for longer duration of times or to truly get into what you are supposed to be doing, it might be time to shut your eyes an hour earlier at night.
Poor memory Forgetting things, such as appointments you’ve made or your keys on the kitchen counter happens to everyone. But if they happen more frequently to you this can also be a sign of sleep deprivation. With less sleep the
Excessive hunger Eating more and experiencing more hunger or cravings can also be a sign of fatigue. If you feel hungry more often and crave more food to boost your energy levels, you should probably try and get some more and better sleep.
Changing over the years and becoming inspired from various of old and new concepts, several styles are available when practicing yoga today. Yin, bikram and power-yoga are three very different and very popular types of yoga which are readily available in most countries and cities.
Bikram Bikram yoga is also known as sauna yoga, and is practiced in a temperatured room. Often between 35 and 40 degrees. The heat is supposed to help clear out bi- products and clear the body even more than some of the other types of yogas. It is often considered to be one of the more streneous forms of yoga and suits more experienced practicers.
Yin-yoga Yin-yoga is a very relaxed type of yoga where you work slowly with the different movements. Also staying in the position for up to five minutes is very common. It is for suitable for all people with different levels of flexibility and different experiences of yoga.
Power-yoga Power-yoga resembles aerobics in the way it works in it being in a higher tempo than the other forms of yoga. You change positions a lot faster and have more strength and cardio worked into it. This form of yoga fits people who want more of a workout incorporated into their yoga session.