Start the year with the best exercises routine

Going back to your exercises routine after Christmas can really be tough. Here we give you some advices on how to start the year on the right foot.

First of all, it might seem obvious but going back to your exercise routine after Christmas is very necessary. A few days for disconnecting are fine, but we should not exceed , specially if we have purposes and objectives to meet this new year.

Little by little

Do not intend to resume the exercise routine by doing the same sessions you did before holidays. The best thing for our body is to start slowly at the beginning. This way, we will avoid injuries and/or general hassles. Start progressively and challenge yourself little by little.

Innovate

New Year New Life! Take the opportunity to make your routine more fun. Try new exercises, new routines or go to classes you’ve never been to …

Define a schedule

When we set a schedule for our exercises routine, it is much more likely to complete it; if we can’t find a spot in our agenda for sport, we will surely postpone it, specially if we lost the habit of doing it on a daily basis.

Exercise routine

Warm up

Go for a 10-15 minute run on site, alternating knee lifts to the chest and heels to the bottom. You can rest by alternating these exercises for a few seconds while continuing to march in place.

Exercise routine

Ideally, do 3 sets of 12 repetitions for each one and if it is too much, start by doing just 12 repetitions. Do not rest between them for more than 2 minutes.

  1. Push-ups: separate the hands to the width of the shoulders and make sure they are aligned with them. If it is too difficult, you can place your knees on the floor.
  2. Squats: if you are a beginner you can do it with the help of a chair in front of you. The feet should be separated from the width of the hip and we should lower the bottom, make sure the knees do not pass from the tip of the foot. If you already have experience you can do this exercise with a bar or other weights, make sure to hold it in front of your chest.
  3. Triceps dips: with the help of a chair or a bench, place your hands on top and separate your feet while lowering your hips, flex your elbows and bring them back. If you already have experience with this exercise, place your feet on another bench of the same height.
  4. Strides alternating legs: remember, the flexed knee should not pass the tip of the foot.
  5. Lateral elevations of arms: using weights in both hands, like water bottles, dumbbells, sandbags, stones or flour packages, elevate the arms but do not exceed the shoulders.
  6. Biceps curl alternating arms: also using weights, like the previous exercise, flex your elbows and bring your arm, one at the time, towards your shoulder.
  7. Bicycle (abdominal): lying on the ground, lift the torso without forcing the neck and try to simultaneously join the elbow with the opposite knee, simulating a constant pedaling movement with the legs.
  8. The table: place your forearms on the floor and make sure the tips of your feet are supported, contract the abdomen isometrically to keep the body in a straight line for approximately 20 seconds.
  9. Horizontal rowing: with weights in both hands and your torso forward, raise both hands simultaneously.
  10. Jump rope: at your own pace and as many times as you can.
  11. Stretching: it is important to spend 10-15 minutes to stretch and avoid stiffness.

The idea is to work, little by little, and to finally incorporate aerobic exercises and a good intensity in order to burn fat.

 

10 Tips to disconnect on vacation

Every year, we look forward to those days of relax to disconnect from the responsibilities we have and the daily routine, to enjoy a few days outdoors and everything we cannot do throughout the year.

However, when vacations arrive we are not able to disconnect from work at all, and we remain aware of all those responsibilities that do not allow us to rest.

Why is it important to disconnect? Working means giving up daily, and to be able to do so it is essential to be able to disconnect fully when you are not working. Holidays mean not only a rest on a physical level, but also a mental rest. It means forgetting everything that causes us stress. That is why it is essential to take a few days off and disconnect to keep productivity at work around.

From Samsara we give you a series of tips to achieve the main objective: DISCONNECT.

  1. No one is essential. The first thing you have to do to disconnect is to be aware that nobody depends on you and that you are not essential.
  2. Resolve the most important issues. Before going on vacation, try to leave everything well finished, as this will help you disconnect more easily.
  3. Inform that you will be disconnected. There is nothing so urgent that someone other than you cannot resolve, so before going on vacation, inform your co-workers that you will not be contactable during those days.
  4. Doses the use of the computer and mobile. It may be the most complicated to comply with, but close the email and use your mobile phone as little as possible, since this implies receiving calls and messages and will prevent you from completely disconnecting.
  5. Enjoy yours. Collect happy moments and not selfies, put the phone aside.
  6. No schedules. The rush and running everywhere is over. Changing the pace is important to disconnect. Throughout the year we wake up early, we go to sleep late, we follow a routine, we go accelerated… but the holidays are the ideal time to slow down and leave the rush out.
  7. Change the routine. During the holidays you should take the opportunity to do what you don’t usually do. Spend more time doing everything you like and that, however, you don’t have time to do throughout the year.
  8. Take care of the food. Do not change eating habits, but give yourself some gastronomic pleasures from time to time to remind yourself that you are on vacation.
  9. Sleep more hours than usual. Forget about the alarm and the schedules, take the opportunity to sleep at least eight hours a day and enjoy long naps.
  10. Avoid work conversations. Remember that you are on vacation, take the opportunity to enjoy other conversations that do not make you think about your work.

In short, vacation time can be a boost for our lives. It strengthens us, we take care of ourselves and restart physically and mentally. The holiday period is made to enjoy, without fear of wasting time, relaxing and enjoying the company of others.

 

 

 

 

 

What is Realfood? Realfooding recipes

It might be possible that in the latest months you have seen it on social media or even might heard people talking about it, but what exactly is realfooding ?
Have your heard about Realfooding? What exactly is realfood? It is not a diet, it is a very successful becoming movement whose goal is to say “NO to the ultra processed foods and “YES” to real food.

When talking about realfooding or real food, we refer to those foods that come directly or almost directly from nature. Foods such as vegetables, fruits, seeds, legumes, fish, eggs, meat, whole grains, unrefined oils, spices, nuts … Why “almost”? Because pasta, for example, is a food that does not come directly from nature, but is made out of flour, which is obtained from grinding cereals. This involves food processing, despite being a healthy processing. The same goes for dairy. Milk itself comes directly from nature, but it is necessary to be treated in order to be consumed and to avoid infections.

In recent decades, the food industry has been modifying real foods to meet the needs of today’s consumers and because of these processing methods, some foods reduced their original nutrients and their quality.
The movement of Realfood or Realfooding is nothing more than a claim towards a natural diet, without processed or poor quality food, to raise public awareness and of course, to improve health.

Realfooding recipes

We leave you these two healthy recipes, quick and easy to make.

Pasta with broccoli and hake sauce::

  • Ingredients:
    1. 1 broccoli
    2. 3 hake fillets
    3. 350g of multi-vegetable pasta
    4. Salt/li>
    5. Olive oil
  • Steps:
    1. Cook the broccoli and hake with plenty of salt free water in which we will reuse to cook the pasta.
    2. When the broccoli and hake are cooked, we separate them in a bowl to be triturated (remove the bones of the fish) and use the water to cook the pasta, adding a pinch of salt.
    3. Add a little salt and two tablespoons of extra virgin olive oil to the broccoli and the hake and triturate everything. This way we get the pasta sauce.
    4. Finally, we add the sauce to the pasta and ready to eat!

Enjoy eating healthy and healthy foods with these quick and easy recipes.

Avocado Lentil Salad

  • Ingredients:
    1. 1 small pot of cooked lentils
    2. 2 avocados
    3. 2 carrots
    4. 1 mozzarella ball
    5. ½ handful of hazelnuts or pistachios
    6. 1 teaspoon of varied seeds (chia, sesame …)
    7. The dressing:
      • Extra virgin olive oil
      • A pinch of salt
      • Oregano and black pepper
  • Steps:
    1. Wash the lentils and drain them.
    2. Chop the mozzarella and the avocados, peel the carrots and the, cut into small pieces. Finally, add everything in a bowl together with the nuts and the seeds.
    3. Add the lentils and stir all the ingredients.
    4. Finally, dress it with some extra virgin olive oil, a pinch of salt, oregano and black pepper.

 

Recipes with bulgur

After the summer excess eating, we all want to go back to our good habits by eating healthy and doing sports.

In the post from a few weeks back we talked about bulgur, its properties and benefits. Bulgur is a food made from wheat and is very important for maintaining a balanced diet. It is an easily digestible cereal, with a high fiber content and  slow metabolization, which means that the glucose it contains is absorbed little by little, in addition to favoring weight loss. Eating healthier means learning to eat properly, therefore, in this post we will show you two simple recipes made with bulgur.

 

Salmon and bulgur salad

Ingredients:

  • 3 cups of warm water
  • 1 1/2 cup of bulgur
  • juice of a lemon
  • olive oil
  • fresh fill
  • chopped arugula
  • pomegranate seeds
  • sliced cucumber
  • sliced green scallion
  • fresh skinless salmon fillet
  • salt and black pepper

Elaboration

  1. Mix the warm water and the bulgur in a big bowl. Cover it and let it sit for an hour and strain it after.
  2. Preheat the oven at 220ºC.
  3. Rinse the salmon and dry it using paper towels. Put it in the oven tray and add the salt and pepper.
  4. Cook it, depending of thickness, until it can be torn apart with a fork.
  5. Cut it into large pieces
  6. In another bowl mix the lemon juice, oil, dill and salt. Add the arugula, cucumber, scallions and the strained bulgur.
  7. To serve, put the bulgur mix in the bottom of the plate and the salmon on top. To finish, add pomegranate seeds on top of the fish.

 

Vegetarian Chili With Bulgur

  • 2 tablespoons of oil
  • diced half onion
  • diced red pepper
  • 2 jalapeños(optional)
  • 4 diced garlic cloves
  • 3 teaspoons of chili powder
  • 2 teaspoons of ground cumin
  • 2 teaspoons of oregano
  • 1/2 teaspoon of cinnamon
  • 1/4 teaspoon of cayenne pepper(optional)
  • 1 can of crushed tomatoes
  • 1 can of natural diced tomatoes
  • 2 cans of black beans
  • sour cream, cheddar cheese and cilantro for decoration

 

Elaboration

  1. Add the oil to the pan. Make sure the heat is medium-high.
  2. Add the onion, pepper and jalapeños. Cook them until they are transparent.
  3. Add the garlic, chili powder, ground cumin, oregano, cinnamon and cayenne. Stir everything and cook it for a minute.
  4. It is time to add the bulgur, crushed tomatoes, diced tomatoes, salt and two cups of water.
  5. Let it cook and when it starts to boil reduce the heat. Cover it and let it simmer at low temperature for 10 minutes.
  6. Add the beans and continue cooking, but this time without the lid, until the bulgur is soft.
  7. Serve it with sour cream, grated cheddar cheese, cilantro or some diced jalapeño peppers.

 

 

 

Best advices for a flat stomach

Daily life habits have a huge influence on different aspects of our body, inside and outside, more than we can think. That is why having have a flat stomach is not an easy task. You can do thousands and thousands of crunches, planks, obliques or isometric exercises without getting rid of the fat around your belly or the bloating sensation.

If this is your case you should take in consideration that food, proper rest, exercise routine and lifestyle play a huge part. Adjusting some small changes, you can have that flat stomach you desire so much.

Food habits
Once again food is the key element and several factors can affect this matter, because it’s not only about what you eat but also how you eat. If you want a flat stomach you need to start eating more fruits and vegetables apart from limiting the amount of french fries, sauces, breaded foods or “bar tapas”. We recommend you start including in your diet foods that are rich in probiotics and prebiotics, they favor the intestinal flora and can help you lose your belly fat. Include also yogurt, onion and artichokes.

Truth be told, it is hard indeed to fight the “gluttony war” but you must listen to your stomach and not your mind. While it’s recommended that you eat whenever you are hungry, having small dishes and quantities of food, will make you feel satiated.

Exercise
Do not focus only on doing crunches, it’s one of the biggest mistakes in your battle against belly fat. Combine your exercise routine with aerobics ones. Cardiovascular exercises will help you flatten your stomach and if you combine them with strength ones, the improvement will be much bigger. We recommend as good aerobic exercises either cycling, swimming or running, from three to five times a week.

Drink water
The benefits of water are multiple and its proven that drinking two liters of water daily, prevents fluid retention. It also helps digestion, prevents constipation and its satiating effect can help you to eat less, lose weight and feel better.
Ignore sodas and beer, because all that gas will swell your stomach up. In exchange, try having soft drinks and say farewell to your bloated stomach.

Rest properly
It’s important to enjoy moments of rest and relaxation. Lack of sleep and stress can be as harmful for you as bad food or the lack of exercise. Meditation is what we recommend to fully disconnect from the daily routine in order to have a calm moment with yourself.

Be committed
It’s probably the key factor in achieving your goals. In order to feel good with yourself you must be committed to your routine and food habits all the time. That is why we insist in these final thoughts regarding lifestyle and healthy habits, you have to be committed on a daily basis. So be strong and when you will achieve your goals your satisfaction will be huge.

Tips on how to get back to the routine

Holidays are beneficial and very necessary for our physical and mental health, but time goes very fast and before we know it, we are back to our daily routine.

After a few days of rest, not being aware of the time, relaxing, without any worries, resting on the beach or sightseeing, getting back to our daily chores can be very hard.

That is why today, we would like to share with you some tips on how to avoid post-vacation syndrome and at the same time, how to have a smooth transition from vacation to routine.

  • Go for a walk. Move your body, either returning to your pre holiday exercise routine or going for a walk on home from work. This habit will make your return to the routine more pleasant and also will help you disconnect and breathe fresh air. Remember that walking and exercising is very beneficial for your body and mind.
  • Watch out for your diet. If this summer you have treated yourself but you want to go back to the good eating habits, it is time to eliminate the bad eating habits. Include foods that provide energy for your return to the routine, introduce fruits and vegetables, fish and legumes. They will provide you with with extra energy and vitamins.
  • Be flexible with your obligations and yourself. The adaptation period in these cases is very important and with it, your tasks, appointments, commitments, etc … Try to go back to your normal pace and as the days progress introduce gradually your chores. Prioritize tasks and objectives, don’t lose focus and go forward little by little.
  • A positive attitude. Facing chores with a good mentality and a positive attitude can make a big difference in your everyday life. It is much easier and more productive for your mind to focus on the good moments of the day than thinking about what is pending or what has not gone as expected.
  • Organize and plan your new vacation or maybe start new projects. Being excited is the key to maintaining a positive attitude and to remain motivated.
  • Sleep for at least 8 hours and rest properly. It is important to not go to bed too late during the first days in order to decreese the tiredness of returning to the routine. Try to relax before sleeping or even doing some meditation exercises in a quiet environment, breathing, without noise, controlling our thoughts and going for positive ideas.
  • Time for yourself. Find the time to do those things you like so much, go for a walk near the sea, meet with your friends, meditate or enjoy your own hobbies.

Incorporating these small habits and customs into your daily routine will make things much easier.

Hiking as a lifestyle

Holidays on the beach are very nice but combining your holiday with various activities and excursions while doing exercise and getting to know the island, is priceless.  Mallorca is the ideal place to practice any sport in the open air, but in this post we want to focus on hiking, one of the activities recommended by Samsara Healthy Holidays.  Today we are sharing with you why you should start practicing this complete sport.

Before beginning, we should mention that this is not a competitive sport, and that it is often done in groups, or if you prefer, alone.   It is an activity in which you come into contact with nature, you get to know yourself and you can set your own limits.  It is because of this, that its benefits can also be felt psychologically, as we will see below.

Despite being a sport that doesn’t require a lot of effort, one of its qualities is that we can get into shape while doing it.  It improves our endurance, our fitness and with time, our lung capacity.  Being an aerobic sport, it is also very helpful for losing weight, given that we will be exerting physical effort over prolonged time, which will burn a lot of calories.   While hiking over uneven ground, we are exercising muscles and joints which we rarely use in our daily life, thus benefiting our blood flow.  Finally, we can say that thanks to this being an outdoor sport and being in such a clean environment, we are breathing fresh for hours.  This helps to prevent many respiratory illnesses, while the quality of the air away from the pollution of our cities makes our lungs feel so much better.

As we mentioned before, the benefits are not only physical, but we can also name some psychological benefits.   Practising this sport helps to implement some aspects that we don’t usually contemplate, such as the memory, planning or the ability to react to unforeseen events are being exercised. By being in contact with nature and away from civilisation and its problems, we can, not only think of ourselves but also think introspectively as we walk, which serves as an escape hatch from our daily preoccupations.   As we get to know ourselves better, we will gain confidence in ourselves which will result in better daily performance.  Also worth noting that all exercises produce an increase in the production of endorphins, which is the substance in our brain which has to do with mood,  pleasure and being able to fall asleep, so if we practice hiking we are creating a substance so beneficial for combating stress and depression.

For these reasons and many more, we recommend hiking.  Think of your physical and mental health, put on some hiking shoes and get to know the most beautiful and natural places on our island.

Increase your energy with these foods

Summer is the time of year when we consume more energy than normal.   Whether this is because of the heat, or because we are more active than usual, our body notices a change in our activity levels that makes us want to eat and drink more.  Despite it being fashionable to maintain a light and healthy diet during the summer we must draw up a plan that gives us sufficient energy to face all the challenges that come our way.

At Samsara we recommend various foods that will provide all the energy necessary so that you can face the day with strength and vitality:

Gazpacho

Gazpacho is one of the most common summer dishes as it is ideal for quenching hunger and thirst.  Peppers and tomatoes contain vitamins A, E and C, as well as containing a great deal of natural antioxidants which prevent aging.  Garlic functions as a natural antibiotic which helps strengthen the defences of our body.

As well as being rich in minerals and water, gazpacho can also be considered as an isotonic drink.  It keeps one hydrated, alleviates fatigue and helps with digestion. Thanks to this fresh vegetable soup, you will be able to improve your body’s overall performance.

Nuts

Given that they contain a lot of fibre and are abundant in proteins, they are a high-quality source of energy.   Nuts contain very little saturated fats and are also ideal in reducing stress and fatigue.

If we want to replenish our energy after physical activity or effort, the best thing is to eat some almonds or some walnuts as they contain vitamin B12.   This vitamin is used to create red blood cells and to metabolize carbohydrates, which results in energy production.  Apart from being a very healthy source of vitality, it also helps to reduce the levels of bad cholesterol and increase the good.

Fruit

During the night our body goes into sleep mode and all our abilities are reduced to basic functions, while our blood sugar levels are depleted, reaching the minimum in the morning.  That’s why different fruit with their natural sugars are an ideal to way to begin the day with the energy that we need.

Apart from the extra supply of sugars, we mustn’t forget that they are also a good source of hydration when used in recipes such as smoothies.

Cacao

First the difference between cacao and chocolate must be understood.   Cacao is the bean from which chocolate is derived and is thus considered to be an ultra-processed food that contains a lot of harmful sugars and fats, while cacao itself is a medicinal food with properties that stimulates our body and regulates our nervous system.   Cocoa is the result of roasting the cacao beans at a very high temperature.

Cacao provides a lot of energy and improves our mood.  It is rich in vitamins A, E and B, as well as iron, potassium and magnesium.  Dark chocolate is one of the healthier substitutes for cocoa and the purer the better.

Vegetables

Vegetables are rich in potassium and help to eliminate fluid retention, which often brings on feelings of tiredness.

Apart from being a food with hardly any fats or calories, they help us fight obesity and aid in weight loss.   Vegetables contain many minerals such as iron, zinc, phosphorus, calcium and magnesium which help keep our defences strong.

Tomato

The tomato is one of the vegetables which has the most natural antioxidants.  It helps to prevent premature aging and helps with detoxification of our bodies.  It is a food rich in vitamins, minerals and thanks to iron and potassium, helps regularize the body’s fluids.

They are also low in sodium and calories.  It is very common to include tomatoes in diets as they help in digestion, while also being rich in fibre, especially when eaten with the skin.

 

Now you know what foods you should eat in the summer periods when the heat is pressing, and you don’t have so much energy.   Always remember to combine a balanced diet with exercise in order to keep your mind and body in harmony.

The benefits of rope skipping

To go out running or cycling to practice sports is fashionable, but in this post we are going to recommend an exercise equally simple, and maybe even more comprehensive. Of course, you will have seen great sportsmen like Mohamed Ali or Bruce Lee, even famous people like Katy Perry or Madonna skipping with a rope (called jump rope in America). And it’s not just coincidence, because skipping with a rope is a great exercise for staying in shape. Here are some reasons:

1. Fat burning: Even though it sounds farfetched, rope skipping burns more calories than running. This is one of the most sought-after motives for people who start practicing this exercise. Every minute that we skip (jump) with a rope burns some 13 calories, so if you dedicate 10 minutes a day to skipping you will burn off 130 calories. And with time you can increase the duration of your sessions reaching up to 45 minutes.

2. Improves Agility: Skipping improves your body’s reaction time and balance. This exercise will give you extra coordination as you increase your sessions. To improve this aspect you can try many types of different jumps. Keep in mind that few exercises will allow you to improve your coordination and agility in such an efficient way.

3. Activates your brain: Any exercise or sport you practice is good for your brain. One reason is that it takes away stress, because while you are practicing sport you are releasing adrenaline, endorphins and energy. This demonstrates that our brains possess plasticity, that they adapt and create new neural connections.

4. Increases lung capacity: While practicing this exercise our lungs are receiving more air, which helps to prevent respiratory problems. It also impacts our physical resistance, which will allow us to exercise for longer without fatigue, improving our aerobic capacity, while allowing us to withstand the efforts involved in continuing with the exercise.

5. Augments bone density: Rope skipping has been shown to increase bone density. As we said above, skipping with a rope is less damaging than running as the impact is absorbed by both feet.

And while we have talked about some of the many benefits which this exercise brings, we couldn’t finish without warning you of the possible risks skipping has for your knees. Even though the impact or risk is not as high as that which can be experienced when running, it is also important to be careful with your knees and in the case of suffering the slightest discomfort, to give yourself enough rest time to avoid any injury.

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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