How to get ready your Body for summer
It’s not too late to get ready for the summer; in fact, it’s never too late to take steps to improve your health and wellbeing. Feeling fit and well enough to make the most of the summer sunshine will enhance your enjoyment of this most welcome of seasons. It’s the time to get out and have fun, take trips to the beach or the countryside, play with the kids, go on an adventure, or just chill out with your friends enjoying the sunshine.
How do you want to look this summer?
Do you want to prepare your body for summer already?
Do you know what you have to do for get this?
Sandra Lopez Health and Wellness Coach and Weight Loss expert have some tips for you to look gorgeous with this summer bikini:
This summer is YOUR summer. Let’s do it!
ACELERATE YOUR METABOLISM FOR A GREAT BODY THIS SUMMER?
Research clearly explains how certain foods, good sleep patterns, and the right diet can change your metabolism. Metabolism is a system that converts the nutrients we eat and drink into energy.
What’s the first thing you think when you hear the word diet? Do you think healthy eating prevents you from enjoying food or discovering new flavours? Is your current diet bland? Does it silence the cheerful song inside you? “Healthy eating should never be boring” ,says, Sandra Lopez Health & Wellness Coach. A healthy metabolism is the most important element of a healthy weight.
One of the most important things for a healthy life is that our metabolism is working correctly. A slow metabolism can prevent a healthy lifestyle and reach our ideal weight goals.
Our daily habits directly affect the speed of our metabolism.
Our metabolism can speed up or slow down. Of course, this acceleration and deceleration does not happen by itself. How we can influence our metabolism and increase the metabolic burning power?Health & wellness Coach Sandra Lopez says: my advice to speed up your metabolism is change the daily routines and create a new lifestyle habits and here is some of Sandra Lopez tips for do that:
1. CONSUME HEALTHY OIL
You can speed up your metabolism by consuming healthy oils such as avocado, olive oil, coconut oil, walnut, flaxseed, salmon, olive, soybeans contain healthy fat. How many of them do you consume regularly?
2. LITER WATER IN THE DAY
After drinking half a litre of water, metabolism accelerates 30% within 10 minutes and reaches a maximum increase after about 40 minutes. You should repeat this 5-6 times a day.
3.INCLUIDE THE FOLLOWING TO YOUT NUTRITIONAL PROGRAM
Avocado, green grapes, lemon, raspberry, salmon, green tea, pepper, flaxseed, watermelon, walnut, almond, apple, soya bean, parsley, rosemary … Include these in your nutrition routine.
4. ADD HOT INGREDIENTS TO YOUR DINNER
Adding a little heat to your meals will help speed up your metabolism. It doesn’t matter whether you use fresh or dried. And it’s especially important for breakfast; a few slices of chilli peppers on eggs, with fresh grated ginger and a fruit smoothie is a very effective way of accelerating metabolism.
5. EAT SOMETHING HEALTHY. ONCE EVERY THREEE – FOUR HOURS
Eating at intervals of three to four hours helps, send a regular work order to your metabolism which encourages it to burn fat.
6.AVOID RESTRUCTIVE DIETS
This amount will vary depending on your weight, but on average you should avoid diets below 1350-1500 calories per day Sandra says.
CARDIO IS KEY FOR A GREAT BODY THIS SUMMER
Even Sandra admit cardio is kind of difficult sometimes, but she insist there’s a lot of variety you can play with. “You can go on a power walk with a friend, ride your bike to work, take a salsa class, or go for a swim in the ocean ,”she suggest. “Just get your body moving’!”, any activity will boost your energy.
But, while a one-off burst of exercice may feel good at the time, it’s not going to have an ongoing effect on your physical state.
How many days a week do you exercise?
How many days a month?
How many hours a day?
Do you exercise at all?
What does exercise mean to you?
Research shows that people who exercise regularly feel 77% more successful than those who don’t.” Regular exercice that becomes part of your daily and weekly routine is what will boost your endorphin levels and consistently lift your mood.
What does sport mean to you?
‘The moment I stopped working for my physical appearance, I became much more motivated’, says, Sandra Lopez Health & Wellness Coach creator of the Body & Mind Diet. She always recommend her clients set micro targets instead of focusing on big and imposing targets. Instead of developing six-pack abdominal muscles, you can aim to get rid of 2% of your body weight or run 1 km without stopping. Remember, what’s important is that you succeed, not what your goal is. So, it’s important to set small, achievable targets at the beginning. What’s your target?
Discipline is important to start and maintain exercise, but don’t be too strict. When you say things like ‘I have to start on Monday or I can’t start at all’, you actually code yourself not to start. You have to be flexible instead of solid. If you say, ‘Let me start with a walk’, it doesn’t matter what day it is you go for a walk. Then you’re more likely to say, ‘This is good, I can do it more often.’
Yes, we know you’ve heard this one before, but Sandra stand by water as crucial for reaching your fitness goals (and getting glowing skin). “A lot of times when you’re hungry, you are actually just dehydrated. Make sure to take in at least half your weight in ounces every day! Add an extra 15 ounces if you’re working out or if it’s a hot day,”she advise.
Sandra is all about creating a self-reward system. She suggest picking out something “fun and summery that you really want, like a bikini or a backless dress” and then putting aside some money for every day you stay committed to your goal, is daily action remind us to stick with the plan.
5-PREPARE YOUR BODY SKIN
The dryness and harshness of winter temperatures combined with heating systems at home can make your body skin very dry. To get it summer ready, you’ll have to moisturize your skin intensely. Coconut oil is an amazing moisturizer if you’re looking for a natural alternative.
6-WORK OUT YOUR GLUTES
The glutes are the muscles in your bottom. Toning them up is essential if you want to create the perfect silhouette in your dresses and shorts. Squats are a simple and easy exercise to get your glutes in shape without much effort.
7-DEAL WITH STRESS
When you experience stress, our body begins to produce more cortisol, which can cause extra deposition of subcutaneous fat in some people. Teaching how to deal with stress is one of Sandra Lopez Health & wellness coach favourite topics in her workshops and speaking events, a simple advise can help is take a yoga class, walk in the nature or taking a warm bath before going to bed.
Do you feel stressed? You not alone, the best is asking for professional help and Sandra Lopez Health & wellness coach helped a hundred of clients having amaizing results with her coaching program De-stress forever, helping people to get rid of stress and anxiety.
Excessive stress that is not managed properly eventually becomes chronic says Sandra and will weaken your adrenal glands and impair your ability to cope, ultimately depleting your energy. So look to reduce and manage stress with relaxation, mindfulness techniques or severe stress ask for support.(more info: www.sandralopezcoaching.com)
8-NUTURE YOUT PASSIONS
Sandra is all about creating a self-reward system. She suggest picking out something “fun and summery that you really want, like a bikini or a backless dress” and then putting aside some money for every day you stay committed to your goal, is daily action remind us to stick with the plan.Your inner fire burns at its brightest and hottest in the summer, so don’t feel surprised if you find yourself feeling more motivated and courageous to take on certain challenges that are connected to what you’re passionate about. Start taking notice of what your emotions are driving you to think. For example, if you find that you feel excited and inspired at the sight of watching horses roaming in a field, maybe you could try horseback riding lessons over the summer, or maybe you going to a salsa club and get inspired to get some dance classes, keep looking for feeding your soul and your body with the activities make your soul happy.
9-SLEEP WELL FOR A GREAT BODY THIS SUMMER
Do you sleep enough? Do you have a regular number of sleep hours? A good sleep is important for a good life. To stay healthy and reach your ideal weight, sleep is just as important as what you eat. Lack of sleep disrupts your decision-making and self-control mechanisms thus increasing your risk of turning to unhealthy foods. It increases your appetite by affecting the levels of leptin and ghrelin – known as the ‘fasting hormone’. Therefore, your tendency to gain weight also increases says Sandra.
When we feel tired or lack energy, we start making poor choices. On the other hand, when you feel uplifted and positive, you will be able to make more conscious choices for yourself in every area of life specially in the goal of making your body ready for summer and lose the extra weight you want to lose before summer.
We want to get to is a place where you’re making the best choices for yourself rather than destructive choices, You simply choose foods that nourish you, that are the highest vibe, highest frequency, give you the most energy and you don’t even think about the ones that don’t, says Sandra, she uses NLP with her clients to access the subconscious mind and get rid of the cravings or attraction for unhealthy foods in her program The Body you Desire.(more info www.sandralopezcoaching.com).
10- PRACTISE MIDFULLNESS
Practise Meditation helps to strengthen our attention, but it is not enough to increase our awareness. Eating can also be used as an attention exercise by eating slowly focusing on the food on your plate. In a quiet place, focusing on our emotions or our body and thinking about the colours of our food, how well presented looks just for just a few minutes is also an attention exercise help to be in control of the portion and eating became a joy activity instead a stressful one, when we eat quick we put more weight, but if you consistently practice chewing your food, you’ll be amazed at how much better your digestion works, how much less you actually need to eat and how much more energized you feel overall—all because chewing is not only slowing down your eating but grinding up your food’s nutrients so you can properly absorb all the vitamins and minerals into your system! Says Sandra Lopez wealth &wellness coach.
In order to get in the habit of chewing (which for many of us is a new phenomenon because we tend to just swallow chunks without chewing) try chewing each bite of food starting with your very next meal, about 20-30 times. Putting your fork down, and breathing between bites, will help. This may sound like a ton of chewing but you’ll get used to it very quickly.