Drink more Water


The more you exercise, the more important it is to drink the right amount of water before, during, & after your workouts.💪💦
People differ a lot in body size, how much they sweat, the type and amount of exercise they do, and the climate in which they exercise. So “one-glove-fits-all” rule cannot apply.
Dehydration can make it hard to get the most out of your workout, & in extreme situations, can even be dangerous to your health.
🚱Mild dehydration:
1⃣Be a little thirsty
2⃣Feel as if you have to work significantly harder to maintain your performance level
🚱🚱Severe dehydration:
1⃣Lightheadedness
2⃣Uncoordinated
3⃣Muscle cramps
4⃣Symptoms of heat exhaustion, & that can progress to heat stroke, which is potentially fatal & needs medical attention.
The good news👍 is that staying hydrated💦 during exercise really isn’t complicated for most people. If your typical exercise session is around 60 minutes or less, & doesn’t involve vigorous activity outdoors in hot, humid weather😓🚫, you probably don’t need to interrupt your exercise session for a drink unless you prefer to. A healthy, average-sized person can produce as much as 32 oz of sweat during an hour of moderate to vigorous indoor exercise. The goals of fluid intake during exercise is to prevent dehydration from occurring & to not drink in excess of one’s sweating rate.

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Why are REST Days Critical?


👍Helps Body Repair itself♻️
👍Replenish your Energy Levels💫
👍Prevent Mental Burnout🚫
👍Build Strength
👍Reduce the Risk of Overuse Injury💥
👍Makes a Happy Person😃
Take your REST Day once a week.✅ Give your body love & attention & know that every single athlete in the history of time does this, too.
Take your day of rest to reflect on how far you’ve already come & acknowledge & be grateful for your body, willpower & dedication.👌

Weight Loss vs Fat Loss


One of our members asked how to maintain the weight loss achieved. To understand this, you should first know which type of weight loss you do you want.

There is a big difference between losing weight & losing fat. When you lose weight, you lose a little bit of everything–fat, muscle, fluids, organ size.😱 You want the majority of your weight loss to come from fat, not the other stuff.✅ If you are only concerned with seeing a smaller number on the scale, you may be losing valuable muscle instead, which will result in long-term weight–meaning fat–gain.😕

One of the quickest weight loss tricks that has nothing to do with fat loss is from being dehydrated.💦 Don’t fool yourself into thinking those pounds are really gone. You still have just as much fat on your body as before.
Ladies! Don’t try to lose weight simply by performing only cardio, like 🏃treadmill, 🚲cycling, 🚶walking, 💃aerobics. The pounds you lose through cardio will come right back if you stop the cardio, without muscle mass to keep the weight off.

When you want to maintain the lost weight, fat loss is the way to
go.👍 The way to lose just fat is by adding strength training into your fitness program. When you add muscle, you improve the body fat composition ratio, which is the main goal.✅👌

Losing weight other than fat is unavoidable, but the loss of muscle mass, causes a rebound effect that leads to weight gain. Muscle is metabolically active & keep your metabolism brisk & burning calories. Even when you’re sitting on the couch, you burn more calories if you have more muscle mass. So losing muscle means your metabolism gets sluggish & the weight keeps on coming.

Losing weight can leave you looking like a smaller version of a fat person because you have no muscle tone underneath your skin. To look like a fit, healthy person, losing fat & having muscle is absolutely necessary.😃
💪Hit the weights. If you don’t know what you’re doing, get some help because it’s important to do strength training properly to avoid muscle & joint injuries.👌

Gym or Group Fitness-What’s the best for you?


There are a lot of options out there when it comes to fitness. From gym memberships, to group fitness, to in-home personal training — making it difficult to choose what best for you.
Here’s a list if Pros & Cons to make choosing how you get fit a little easier.
Group Fitness👫👬👭
✅Pros:
👍More Motivation
👍Accountability Factor
👍Supervision
👍Variety & Fun
👍Diverse Workouts
👍Achieve better fitness results
👍Social
👍Trying different kinds of classes is a great way to find what speaks to you.
👍Cost Effective
❎Cons:
👎Lack of Individual Training
👎Lack of Attention to Form
👎Overtraining Potential
👎The cost of multiple group classes can add up quickly, finding new instructors/classes can take up valuable time.
🌟Tips/Tricks🌟 If you have an instructor or studio you like, ask if they have deals on class passes or single month memberships. It will save you loads off of buying class passes at their normal price!
Gym💪
✅Pros:
👍(Usually) affordable membership, regular hours, and a wide range of equipment to choose from
👍Individual Training available
❎Cons:
👎Locked into membership for several months at a time
👎You’re on your own during workouts
🌟Tips/Tricks🌟 Negotiate with the employee signing you up for membership! Most gyms have wiggle room in their pricing structure to allow for individualized rates. Also, ask if there are any membership specials coming up in the near future (lowered monthly rate, no initiation fees, etc).

Choosing between a gym membership & group classes isn’t an easy decision. If you’re still having trouble deciding, my suggestion is an easy one: Try both!

Weight Loss- Are You Eating Right?



Our metabolism slows with age👶👧👩👵. The average woman packs on 18-plus kgs by her 50s🙊, if she doesn’t combat the roller coaster of hormones, muscle loss, & stress that conspires to slow her fat-burning engine. But midlife weight gain isn’t inevitable.😃
To boost over-40 weight loss, make sure your each meal is around 400 calories✅, the amount needed to fuel your body while keeping you satisfied, translating into effortless weight loss.💃
The Metabolism-boosting Food Rules🍴 to live by–
1⃣Eat just enough so you’re not hungry–a healthy snack🍎🍑🍌 midmorning and midafternoon between three meals will keep your metabolism humming.
2⃣Caffeine☕️ is a central nervous system stimulant, so your daily java jolts can rev your metabolism 5 to 8%.
3⃣Boost your fiber intake by switching to whole wheat bread🍞, pasta, & eating more fruits🍊 and vegetables🍆. Fiber can rev your fat burn by 30%.
4⃣Drink 6 cups of cold water a day to raise resting metabolism by about 50 calories daily–enough to shed 2.5kgs in a year.
5⃣Always choose organic👌 when buying fruits & vegetables; non-organic versions tend to have the highest levels of pesticides💥.
6⃣Make sure protein🍳🍠 is a component in every meal. Protein can up postmeal calorie burn by as much as 35%.
7⃣Iron-rich foods are essential for carrying the oxygen your muscles need to burn fat.
8⃣Vitamin D🌞 is essential for preserving metabolism-revving muscle tissue. Sources: tuna, shrimp, tofu, fortified milk and cereal, and eggs.
9⃣Skip the second cocktail🍸. When you have an alcoholic drink, you burn less fat, & more slowly than usual, because the alcohol is used as fuel instead.
1⃣0⃣Consuming calcium🍼 through dairy foods such as fat-free milk & low-fat yogurt may also reduce fat absorption from other foods.
Ignite your body’s fat-burning furnace with these healthy eating tips.✅👍👌

Is Walking Enough?


When I ask my patients or clients at Fitness Élixir do they exercise? I usually hear the answer,”We walk. That’s it.😊”
Activities like walking🚶, gardening🌷🌿, cleaning house🏡 are called as Exercise lite. Exercise lite has given many people a false sense that a stroll through the neighborhood is all you need to stay healthy. Instead of pushing people to be more active, it’s given them an excuse to do as little as possible.
🚶🚶🚶Does our kind of walking-
❌improve endurance?
❌reduce the risk of heart disease?
❌help in weight loss?
❌improve muscle strength?
NO⁉️ Then why do it❓
✅THE TRUTH? The more exercise you do, & the more vigorous it is, the more you benefit.👌
If walking is your choice of exercise, a brisk walk🏃🏃🏃🏃 is the way to walk. It’s how you’d walk if you were hurrying to catch a bus/train🚇 or to get in from the rain☔️. It’s walking fast enough so that you begin to feel winded.😅💦
If you’re a lounge lizard whose idea of exercise is picking up the remote control, then walking a little every day will make you healthier & increase your odds of living a long life. But don’t think you can shuffle along & call it exercise. Get walking the right way!👉🏃🏃