THE BENEFITS OF AQUAGYM

Samsara Healthy Holidays seriously recommends a lifestyle in which you can quietly combine a good diet, doing sports and continuing with your daily routine.   The summer holidays are also the time of the year when you can try new sports or new forms of exercise like Agua gym.

Agua gym is an in-water type sport for exercising muscles and increasing their resistance.  It is normally done in a swimming pool to music, following class instructions from a qualified instructor.

It is practiced in many holiday hotels or sports centres and it is surprising the number of benefits this sport brings to your health.  In today’s article we highlight some of them.

 

  1. Calorie burning: Being a cardio sport and moving continually during the exercise ensures that the body performs a complete workout. Depending on the intensity we put into it, weight, the water temperature and other variables, in one single session we can burn between 400 and 500 calories.
  2. Improved flexibility: Being submerged in the water, the body is subject to the pressure of the water.  The need to move in several directions at the same time during aerobic exercises allows our body’s joints to greatly increase their range of motion.
  3. Beneficial for blood pressure: The resistance of the water positively influences the functioning of our blood vessels.  It allows blood flow to circulate more effectively through our body thanks to the water pressure, effectively lowering blood pressure, and in the long term, lowering the resting heart rate.
  4. Promotes mental health: Like many water sports, the relaxing effect of the water and the sensation of lightness we feel is unquestionable.  With this sport, just as in swimming, our body secretes endorphins and pleasure hormones, which promote our sense of well-being after exercising.
  5. Low impact exercise: Another benefit of water exercise is that we sweat much less, and our body doesn’t overheat.   The pool water needs to be tepid, neither very cold, nor very hot, so that we can achieve the best results from our efforts.

 

This type of water sport is an opportunity to exercise alone or in a group in a very fun and enjoyable way.   Thanks to working out under the conditions of immersion and to the floatation provided by the water, practicing aqua gym gives us all the benefits of a cardio sport, while considerably reducing the risk of any injuries which could happen.

If you want to know more about your physical state, take our test!

 

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5 Tips para cuidarte en verano

Guide for looking after yourself in summer – 5 tips.

Summer is the season where we spend most of our time outdoors.  Our schedules, our food, our habits, including our free time, differ from the rest of the year.   That’s why we must pay special attention to our health.

Even though we are living in an idyllic state of rest and relaxation, we should include small, healthy habits in our routine to maintain vitality and energy so that we can enjoy the summer fully.

These are the 5 things which you should do every day this summer:

  1. Drink plenty of liquid.

The high temperatures of the summer season increase our body temperature.  Being exposed to the heat for long periods of time can result in serious consequences such as heatstroke and fainting.   As well as taking proper precautions to avoid the hottest spots, it is essential to drink plenty of liquid.   Take advantage of the season’s fruit to drink fruit juice with its high-water content or to make delicious fruit “smoothies” in all their different varieties.

  1. SKIN PROTECTION

Use sun cream against UVA and UVB rays, always with a minimum protection factor of 30.  If you are thinking of spending the day in the swimming pool or in the sea, remember that there are water resistant sun protection creams.  Remember to apply the cream 20-30 minutes before being exposed to the sun and to repeat the process every two hours.   It is also important to have good hydration for the skin, especially on the hottest days.  This will make our skin look much smoother and brighter throughout the day.

  1. On hot days change how you prepare food.

During the hot summer days, it is normal that many the foods which we have in our cupboards or which are left uncovered may start to look or smell bad. Fresh food such as fish, eggs or meat should not be left in an ambient temperature, but kept in a cool and dark place, such a fridge.  When cooking these foods, it is recommended to cook them at more than 70ºC to kill any bugs.   Remember too that fruit and vegetables must be washed well, as in summer there are more insects than usual, which can contaminate food.

  1. Protect your eyes.

Sunglasses with protection against UV rays are the best investment you can make in the summertime.   Our eyes are equally as important as the rest of our body and we mustn’t forget to take care of them.  Not only must we concern ourselves with the sun’s rays – it is as important to be conscious that the chlorine in swimming pools and the dryness caused by air conditioning can also be equally damaging.

  1. Sleep well

In summer one of the principle problems is at the end of the day, when you are thinking about going to sleep.   The heat is often unbearable and doesn’t let us rest properly.   Tiredness due to not being able to sleep is one of the major causes of fatigue and physical weakness, which means you will end up dragging yourself through the day.

One of the solutions is to be in a well-ventilated place, eat a light supper or follow any of the tips from this article.   It is important not to confuse a ventilated space with having the air conditioning running all night, as this can cause us to catch colds from the huge changes in temperature.

Summer is for enjoying, and even more so if we go on holiday.  At Samsara not only do we give advice, but our highly experienced professionals apply their knowledge to taking care of you.  If you still don’t know about our facilities or the services we offer, find out more from our web site.

If you think you live a healthy life, take our test and find out what habits keep you healthy, or what can make you even healthier.

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Why Mallorca? The secrets this island holds to help your diet be a success

Could a weight loss plan be implemented anywhere in the world and still achieve a satisfactory outcome? I’m sure it could. However, not all locations have characteristics which help achieve the best results. Depending on the climate, the lifestyle of those who live there, and the opportunities offered by the environment, following a healthy diet and getting positive results will be relatively simple.

One of the perfect places to lose weight is Mallorca, which has the ideal conditions to make following up on your weight loss plan much easier. That’s why the island functions as another component in the equation, the result of which being to reach your target weight. These ideal conditions are summed up in that everything around you on this dream island, offers you the opportunities to take care of yourself.

– Mallorca has an average of 300 days of sunshine a year. This not only means you will enjoy the wonderful Balearic sunlight during your stay, but also, as there is not much rain, you can take part in more outdoor activities, which in turn are a great way to lose weight.

– Gentle temperatures. The average annual temperature on the island is around 18 degrees, the perfect weather for keeping active. Excessive heat eventually forces us to seek refuge indoors with air conditioning, and if it’s too cold we don’t feel like being outdoors either. On the other hand, a temperature around 18 degrees is idyllic for being active.

– Most beaches have a blue flag. 32 of the 45 blue flags awarded last year to the Balearic Islands by the Foundation for Environmental Education (FEE) are in Mallorca, a privilege allowing you to disconnect, totally relax and be in a good mood. The latter is always an ally of healthy eating, so it doesn’t hurt to have it on your side.

– A perfect coastline for water sports. Some of the most beautiful coves and sandy beaches in the Mediterranean can be found along Majorca’s 550 kilometres of coastline. Additionally, the sea is ideal for doing water sports such as Stand Up Paddle, windsurfing, canoeing, jet skiing, diving, …

– The queen of rest. When you relax, your mind can completely switch off, aiding improved sleep, which is crucial when it comes to shedding the kilos we want to lose. During the night the body uses energy, so 7-9 hours of sleep is recommended. If we don’t get enough sleep, the hormones involved in appetite regulation – leptin and ghrelin – become unbalanced. Mallorca provides the perfect setting to achieve this state of relaxation, permitting good quality sleep. Moreover, being close to the sea decreases blood pressure, which also influences our sleeping better.

– An active island. Another element characteristic of Mallorca is its culture. Festivals, concerts, exhibitions and many other events you can enjoy are organized throughout the year, and that vitality is beneficial as it keeps you active, helping you achieve your desired weight loss more easily.

– The perfect lifestyle. The lifestyle on the island also inspires you if you are taking care of yourself because healthy eating and frequent exercise are part of daily life for those who live in Mallorca. Looking after yourself to be able to enjoy your surroundings more is a saying that is fulfilled here effortlessly.

If you are fan of trekking, here are 5 hiking trails for you to enjoy the nature in Mallorca.

Another reason why Mallorca is the perfect spot for weight loss is the variety of healthy local products. Download our e-book so you can learn more about them.

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5 ejercicios para tonificar los glúteos

5 exercises to tone up your buttocks

You’ve been keeping fit all year round to stay in shape, doing sports and looking after yourself.  Living a healthy life is important, but you should vary your diet and the exercises that you do, so as not to get tired and bored with always eating the same food and doing the same exercises.

Today we want to share with you some exercises to tone the buttocks so that you can vary your exercise and keep yourself motivated in order to get well defined buttocks.

1. Squats

Squats are the star exercise when it comes to achieving well defined buttocks. It is a very exhaustive exercise, requiring some technique, but once you have mastered it, you will be working many muscles in addition to your buttocks, such as the quadriceps, the lower and upper back , while it will also help strengthen your ligaments and tendons.
Stand up, stretch your arms then bend your knees and lower your bottom as far as you can. We recommend doing 3 sets of 10 repetitions if you are starting, increasing progressively to 15 and 20 over the next few days. If you can’t get very low at the beginning, don’t get discouraged, little by little and with practice, you will be able to get even lower.

2. Dead Lift

Deadlift with stiff legs is considered one of the most effective exercises to shape the buttocks as it forces many muscles to work at the same time.
You should stand with your feet apart at hip height, with your weight evenly distributed on each side. Hold a bar or weights in each hand, keeping your arms straight. Squeeze your buttock muscles and bend forward from the hip. Move the buttocks back and always keep your back straight, thus keeping the upper part of your body parallel to the ground. Now, press on your heels to stand straight again and repeat the exercise.

3. Hip Bridge

The hip lift is very simple to do and as an exercise is very effective in developing the buttocks and lower abdominals. Additionally, you can do it with your own weight and without the need of exercise props.
It only takes a little technique to do it properly, watching not to raise your hips too much, as well as keeping your neck and head in a good position so as not to suffer any discomfort or do yourself any damage.
Lie on your back on an exercise mat, bend your knees, place your feet on both sides under your buttocks, then, pressing down on your heels, slowly raise your hips from the mat, squeezing your buttocks when you get to the top. It is important to keep a straight line from the knees to the shoulders and hold it there a few seconds. Lower your hips to the mat and repeat the exercise.

4. Side leg lift

This is an excellent exercise for the buttocks that you can do using your own weight, as well as being very easy to do at a technical level.
On your knees with your palms on the mat, shoulder width apart, squeeze your abdominals, and with your back straight, slowly raise and straighten one leg to the side, until it aligned with your hip. Maintain that position for a few seconds and return to the initial position. Repeat the exercise.

5. Lying lateral leg lifts

This is another very popular exercise for the buttocks and one which is easy and simple to do. Lie on your side on the mat, extend and raise one leg and draw small circles in the air gently to one side and then change direction to the other. Try to hold it for 20 seconds and repeat three times. Change leg and repeat.
There is a wide variety of exercises and routines for achieving perfect buttocks, but with these you will be able to tone your buttocks easily. We recommend that you include at least 3 of them in your exercise routine and vary them to achieve a complete and balanced workout.

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Ejercicio para adelgazar.

6 tips to continue with your routine training, even in the summer

We know that since the end of Christmas you’ve started “operation bikini” in which sport has been your best ally.  But summer comes, and if you don’t modify your exercise routine, it could turn into your worst enemy.

Summer brings with it a host of positive aspects: more hours of sun, bronzed skin, parties, happiness, escapades on the beach, water sports.  Indeed, it is well known that we like the summer!  Nevertheless, not everything that shines is gold, and if you don’t pay attention to the following tips when you practice sport in this hot season, you can put your health at risk.

  1. Balanced Diet. Your body consumes energy while you are practicing sport, so for this reason, forget about going running without breakfast. Also, if you feel you’ve eaten too much, you mustn’t do any sport. And above all, don’t exercise immediately after eating.
  2. Schedule. When practising outdoor sports, you should consider the strong hours of sunshine, which fall between 11.00 and 20.00, because you could suffer from heat stroke. Therefore, the best time would be from 07.00 to 09.00, or after the sunny hours, from 21.00 onwards.
  3. Take care in the sun. If you do go out to exercise during the sunny hours, even in the morning, don’t forget to put on sun protection. In fact, you should get into the habit of using sun cream before leaving the house, even if you are only going for a walk or going for a drink.
  4. Clothing. Obviously, you must choose short pants and t shirts with short sleeves. Make sure your clothes are light, breathable and comfortable, so avoid materials such as cotton. We recommend materials like polyester which boosts sweat evaporation, which helps to autoregulate the body, and if going for a run during the early hours of the morning, don’t forget your sunglasses!
  5. Warm-up. Since the temperatures reached in summer are quite high, it takes less time to reach the right body temperature for doing sports. Therefore, you can reduce both the time and the intensity of your warm-up. We recommend you make a simple warm up exercise table.
  6. Hydration. Contrary to what we have just said in the warm-up, in the case of hydration, the higher the temperature, the higher the hydration that your body needs. You must drink water little and often (small quantities, many times a day) above all when you are going to do sports. We also recommend isotonic drinks, as they will help replenish both mineral salts and sugars.

Finally, what you should never forget that when it comes to exercising, motivation is the key! In summer the days are much longer, we are more tired, and the heat makes us feel heavy…

We hope that you have taken note of our tips, so that you can continue to enjoy your exercise routine – even in the summer!

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Meditación en la Playa. Mallorca. Vacaciones Salusdables.

Do I need to switch off? 8 advantages of having a healthy holiday

There are times when you feel completely overwhelmed by the stress of everyday living and this eventually creates an imbalance between body and mind. If you can relate to this statement, now is the time to think about taking a break. But not just any regular getaway, where you’ll end up running around all day, doing all kinds of different things and (yet again) living life at a frantic pace. Take a proper holiday, a real one, and disconnect from the world so you can reconnect with yourself, a healthy holiday.

We recommend a wellness retreat, as it not only encourages you to keep on with (or begin) your diet but also combine it with different activities to improve your overall wellbeing such as: exercise, massages, meditation, yoga, nutritional coaching… It doesn’t sound too bad at all, does it? Well, just wait until you hear about the advantages, and then you can decide:

  1. No organisation required: The only things you will have to think about are the basic functions of day-to-day life. This is because we at Samsara Healthy Holidays provide you with a complete program of activities so that you don’t have to worry about arranging or organising anything.
  2. Healthy eating: Enjoy healthy and delicious food, based on the Mediterranean diet, which will nurture your body from the inside out. This helps to reduce anxiety provoked by the stress of everyday life and puts you on the right healthy path to losing weight.
  3. Long-term benefits: The time you spend at a wellness retreat not only helps you to switch off and unwind, it also helps improve your metabolism and gives you a feeling of lasting inner peace, while helping you develop a healthier lifestyle.
  4. Natural surroundings: Just being in close contact with nature, a stone’s throw from Playa de Muro beach, helps to reduce cortisol production, which is the hormone responsible for stress. Plus, you get to breathe fresh, clean air and escape from the noise and pollution of the city.
  5. Less expensive: They tend to be cheaper than conventional holidays. Also, considering the benefits you gain from the experience, the quality-price ratio is in fact more than reasonable.
  6. People with common goals: You will meet new people who have the same concerns as you, and with whom you will share unforgettable experiences. This will help you feel more at ease during your stay, as you will not be on your own.
  7. Professional help: You will be surrounded and supported by a team of experts who will provide you with the tools and techniques you need to feel good both within yourself, and about yourself.
  8. Find inner peace: During the retreat you will learn how to reach a state of total relaxation thanks to a variety of activities such as meditation, which will help you keep stress levels at bay both during and after the retreat.

All these advantages, as well as many others, make going to a wellness retreat a truly unique gift. A gift from you, to you, because you deserve to have a holiday that allows you to reconnect with yourself, free yourself of obligations, breathe fresh air, enjoy a healthy diet, rest and relax. Don’t put it off until tomorrow, start taking care of yourself today! We’ll be expecting you!

 

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Cafe. Dieta. Salud. Fitness.

Coffee and a healthy diet, are they compatible?

I’m sure you’ve often wondered if you can drink coffee when you’re on a diet, whether it’s healthy, if it aids weight loss, or even how much coffee you should drink per day. Today we are going to clear up all these uncertainties and tell you if you can continue to enjoy your dose of morning coffee or if it should be eliminated entirely from the equation. Keep reading!

Coffee is the drink you usually have with breakfast, after a meal or when you meet friends socially. So, it’s no wonder it’s become the second most popular drink in the Western world.

Coffee is beneficial to the body because it provides antioxidants, just like fruit and vegetables, which protect your body from disease and delay cell ageing. Additionally, it is a great source of fibre, so it will also help improve intestinal transit. Rich in magnesium, potassium and pantothenic acid, has no carbohydrates, contains no cholesterol, no saturated fats, no sugar and is low in sodium.

So, can you drink coffee when you’re on a diet? As we’ve always said, anything in excess is harmful, but that doesn’t mean that drinking a cup of coffee every morning has a negative effect on your diet.

Keep in mind that breakfast is the first meal you eat and gives you 25% of your daily energy, which is why it is considered the most important meal of the day. For a low-calorie diet, it’s best to drink black coffee. If you take milk, cream or sugar, the mixture becomes a calorie bomb and can be counterproductive to your diet.

Furthermore, drinking coffee in the morning helps your body, because it accelerates your metabolism and burns accumulated fat. And if you drink green coffee, even better, because it helps avoid the absorption of calories and carbohydrates. Coffee also generates a feeling of satiety, so it helps you not to snack between meals.

You should keep in mind that the best way to lose weight is by maintaining a balanced and healthy diet, combined with daily exercise. Also, you must bear in mind that each person’s metabolism is different. Consequently, a cup of coffee will not have the same effect on one body as it does on another. This stimulating drink can be included in your healthy diet, as long as you drink it in moderation. In which case, don’t worry, you can still enjoy the addictive pleasure of coffee.

 

If you need help with dieting, download this test. It will help you achieve a much healthier diet:
Dieta Saludable

 

Baile. Zumba. Deporte. Vacaciones.

Dancing, the fun way to stay in shape

There are so many different ways to stay fit. But, if you don’t like going to the gym, or running isn’t your thing, and you’re looking for a healthy, fun, easy activity, we have the perfect exercise for you. Dancing! It’s great for keeping fit and losing weight. Besides, dancing is not only a healthy and fun activity, it is one of the most complete exercises there is for shaping your figure. So now that you know, put on your dancing shoes and let’s dance!

Don’t worry if you’re not a professional dancer. The best thing about dancing is that regardless of your age or how good you are, you can still enjoy the music and a day of aerobic exercise.  That’s why dancing is one of the best exercises for keeping fit and losing weight without even realising.

Additionally, there is a huge variety of musical styles to choose from. Are you more into traditional dances or do you prefer to give your all on the dance floor to modern beats? No matter what kind of dancing you like, there is a perfect dance for you. Zumba, tango, flamenco, hip hop… there are countless genres that will help you exercise your whole body and stay in shape.

 

Benefits of dancing

Dancing is very beneficial to your body and mind. Through dancing you improve your body posture, tone your entire body and improve your coordination. Furthermore, when you dance you acquire greater physical flexibility, as most dances require muscles to stretch and extend.

As you dance you exercise different muscles. Repeating these movements allows you to increase muscle strength and endurance. In other words, you will be able to exercise for longer periods without tiring.

One of the great benefits of dancing is that you burn calories without realizing it. Doing half an hour of dancing can burn between 200 and 400 calories, much more than running or swimming. It’s also something you can do in a group. And exercising with other people helps not only your social relationships, but also your emotional well-being.

And, finally, albeit one of the most important. Dancing reduces stress, because when you move to the rhythm of the music, you increase endorphin production, which causes a deep sense of well-being.

Doing exercise to music is much more enjoyable and fun. Bring some rhythm into your life and start moving your bones! It’s time to start dancing!

Alimentación

Dieta mediterranea. Saludable. Comida real.

5 advantages of the Mediterranean diet

Did you know that in Mallorca we are lucky enough to have one of the healthiest diets in the world? The Mediterranean diet combines products from the land and the sea, ensuring a well-balanced and varied diet. No wonder it has become the most imitated and popular diet on the planet. The secret? Lots of fruit, vegetables, nuts, blue fish and invaluable olive oil.

At Samsara Healthy Holidays we are fully aware of the benefits provided by the Mediterranean diet, which is why it has become the foundation of and basis for our slimming programme. Following a healthy and balanced diet, together with a daily exercise programme, you not only get a healthy body, but also a healthy mind.

The Mediterranean diet allows for a more active and healthier lifestyle than if we consumed other types of more fatty or synthetic foods. It is rich in fibre and low in saturated fat, as it is based on the consumption of grains, fruits, vegetables and legumes, as well as fish and olive oil. Therefore, it is not very surprising that the Mediterranean diet is so good for us.

 

1.- It prevents against cardiovascular diseases and obesity.

It is recommended that we eat oily fish once or twice a week, and five portions of fruit and vegetables a day. As by doing so, we are not only eating healthy, but also maintaining a well-balanced diet.

In addition to providing you with antioxidants and fibre, these foods help to reduce blood cholesterol and triglyceride levels. And, the vitamins, minerals and antioxidants they contain also help prevent cardiovascular disease.

2.- There is no better ally against diabetes

Being a diet that is low in fat, and rich in carbohydrates and olive oil, blood glucose levels are regulated, and the chances of developing diabetes are reduced.

3.- It improves intestinal transit

Fruits, vegetables and grains are a great source of fibre and facilitate intestinal transit. The Mediterranean diet is perfect for people who suffer from stomach problems and need that extra little bit of help to aid digestion.

4.- It improves memory

As we have said, the Mediterranean diet is not only good for your body, but also for your mind. Many studies have shown that this type of diet improves cognitive function and prevents degenerative diseases.

5.- It aids weight loss

Due to its low fat and sugar content, as well as its high fibre content, the Mediterranean diet is ideal for eliminating those extra pounds.

It is also a great ally when it comes to dieting, as you won’t get tired of eating the same thing all the time. The Mediterranean diet contains a wide variety of healthy ingredients and you will always be able to come up with different dishes.

 

If you would like to change your eating habits, give the Mediterranean diet a go and it will improve your quality of life. At Samsara we not only give you advice on how to get through a diet, but we also offer a complete weight loss programme that combines physical exercise with the best Mediterranean cuisine. Ready to get started?

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Musculos. Ejercicios. Playa. Mallorca. Aire Libre.

5 exercises for slender and toned thighs

Do you want to show off a pair of pretty legs this summer? Would you like to have firm and toned thighs? Don’t stress, doing a thousand hours in the gym or running a marathon, because toning up your thighs and flaunting gorgeous legs this summer, is possible with the tricks we teach at Samsara Healthy Holidays. Grab a pen.

 

It is true that fat tends to accumulate in the thighs and that it is often quite difficult to trim this part of the body. But, with a little effort and the right exercises, it is possible to achieve toned and beautiful legs.

It is always better, however, to combine these exercise sessions with some type of sporting activity. Cardiovascular exercises will help you lose weight and stay in shape. Walking, running, cycling or swimming 40 minutes, three times a week, ensures you burn fat and is an extra help in achieving your main goal: slimming down your thighs.

To keep your thighs firm and slender, it is important to bear in mind that you need to work both the outside and inner sides of the thigh. By practicing these exercises, which you can do either at home or in the gym, you will be able to achieve slim, toned legs for sure.

  1. Squats and even more squats. It is the least liked exercise, but it’s the best way to tone your thighs. You can start slowly and gradually increase the intensity. To work on the inner thigh, do the squats with your feet placed slightly apart. For a more dynamic workout, move from side to side as well, instead of just doing the upward/ downward movement. To finish off, hold the position for ten seconds.
  2. Lateral foot lift. Stay on your feet. Raise one of your legs to the side and bend your supporting leg slightly. Alternate between left and right legs. Repeat the exercise ten times, first with one leg and then with the other.
  3. Scissors. Lying on your back on the floor, place your hands under your buttocks. Do scissor movements with your legs, quickly alternating right and left legs. In addition to working your legs, you will give your abdomen muscles a workout too.
  4. Lateral lift from the floor. Lie on your side on the floor with your legs straight and raise one leg to a height of 60 degrees, while keeping the other leg flat on the floor. Lower the leg slowly, keeping it straight, without touching the other leg. Change sides and repeat the exercise with the other leg.
  5. Bounces. Start in a squatting position and place your hands on the ground in front of you. Once you are in a stable position, and keeping one leg bent, stretch the other leg behind you. Bounce gently, interchanging the leg you stretch out behind you. After you have finished, perform the same routine, but this time slide your leg to one side instead of behind you. This exercise will work the inner thighs.

 

Start doing your routine now for a perfect body this summer. Put these exercises into practice a couple of times a week and this summer you will be flaunting a pair of attractive, perfectly shaped legs.

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