Friday’s 5 Health Tips from Fresh Start

We hope you find our 5 health tips for Friday helpful. Please get in touch if you have any health tips of your own you would like to share. Have a great weekend!

1. Don’t skip breakfast.Studies have shown that eating a proper breakfast is one of the most positive things you can do if you are trying to lose weight. Breakfast skippers tend to gain weight. The best way to shift those pounds is to go for a quick 45 minute to 1 hour walk or jog or some resistance exercises then eat your breakfast. The body will burn the calories it has stored whilst you have been asleep rather than new ones you have just consumed. Try to go for a high fiber cereal with low fat milk, or why not try a diary free alternative like rice or almond milk? Swop white bread for 100% wholegrain,  gluten/wheat free bread, sprouted grain breads, paleo bread made from almond flour and coconut or bread made from buckwheat, barley,rye or millet. For a high protein breakfast you could also try eggs and veggies. At Fresh Start we love to give our guests oats for breakfast because they contain beta-glucan, a type of fibre which can lower cholesterol ,oats are also rich in omega-3 fatty acids, folate and potassium. They are a great way to gain strength and energy to carry our guests through a morning of boot camp activities.

2. Aerobics for the brain. Get your brain buzzing with energy! Research by American scientists has found that tasks that effect and activate our brains biochemical pathways and bring new pathways on line can help strengthen or preserve brain circuits. Try brushing your teeth with your other hand, take a new route to work, draw a picture with your opposite hand, try juggling or just break the mental norm. People with good mental agility tend to have lower rates of Alzheimer’s disease and age related metal decline.

 3. Do your weights workout first. Weight training sessions should be done first; this is because it is a

weights before breakfast is good before breakfast

morning weights class

higher intensity workout compared to cardio. Your body is better able to handle weight training early in the work out because you are fresh and have the energy you need to work it conversely. Cardiovascular exercise should be the last thing you do during your workout. The reason for this is because it helps your body recover faster, increases blood flow to the muscles, flushes out lactic acid which builds up in the muscles causing cramp stiffness and soreness. Also by doing your cardio last you will reduce your hunger pangs. It has been proven that weight training makes you feel hungry and cardio suppresses your hunger, stopping your snacking urges post workout!

 

4. Just water. Don’t have soft drinks or energy drinks while exercising. Stay properly hydrated by drinking enough water during your exercise session. While you might need energy drinks whilst running a marathon or long distance events, in shorter exercise sessions just use water. The reason for this is your body will burn the glucose from the energy drinks first before starting to burn body fat reserves. The same goes for energy bars and sweets.

 

5. Eat your berries. Blueberries, strawberries and raspberries contain plant nutrients known as anthocyanin, which are powerful antioxidants.Blueberries rival grapes in concentrations of resveratrol. Resveratrol is the antioxidant compound found in red wine which is believed to protect against heart disease and some forms of cancer…cheers! For more detailed information on the power of berries click here

 

 

Richard's blog on 5 health tips

Richard Thomas co founder of fresh start Thailand fitness boot camp

I hope you have enjoyed reading some of my top tips, please let us know what you think on Facebook, Twitter and LinkedIn.

To your very good health.

Richard Thomas

Fresh Start Thailand Fitness Boot Camp

     
Fresh Start is a fitness, weight loss and wellness fitness retreat set in the beautiful Chiang Mai countryside. Richard runs the camps with his wife Louise and their team of Fresh Start teachers.
To find out more about Fresh Start Click here

  

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