1. Pick a type of exercise you Enjoy!

Pick a sport/training programme you can fit into your lifestyle. Make sure you enjoy it and that way you will have something to look forward to.

Once you have found something that would benefit you – reach out and try a class, or bring a friend along!

2. Fit Training Around Your Lifestyle.

Firstly, exercising excessively is not a good idea – you need to recover and take a break.

If you have an hour to spare to exercise, make sure you get the most out of your programme or session.

A few tips would be if your cycling, perhaps try a HIIT session. If you’re in the gym, try adding supersets to get more done in less time.

Find a time to fit in your training – Morning, Afternoon or Evening. Allocate some time to exercise and do what you can, that’s what it’s all about!

At Nuyoo we also offer shortened workouts for the days where you don’t have as much free time.

3. Eat the Right Amount of Calories.

Food intake, the most important part of your nutrition!

Eating too many calories is unhealthy in itself – whether that be overeating cabbage or chocolate. It’s still extra stress on the body, and will lead to a lowering in energy and a build up of fat in the body.

You should be cautious of how many calories you’re consuming, especially if you are trying to lose weight! Aim to eat 200-500 less calories than you would normally do, the larger the calorie deficit the greater the weight loss. Instead of going without meals, try eating healthier food throughout the day. That being said, you should also consider that lowering your calories too much can have negative effects on the body such as very low energy, brain fog and many more problems.

If you are trying to gain weight, you should consider aiming for 200-500 calories over your normal intake. Remember that eating more calories than your body need is not healthy and therefore you should do this as little as possible, a small amount of extra calories should be the objective here! Growing muscle takes a long time so enjoy the process and take your time.

We recommend tracking your calories using MyFitnessPal – A great app, that will allow you to lose weight or gain the weight you need.

4. Your Human – Enjoy a Treat Every Once in a while!

When you are tracking your food intake – You are controlling the biggest factor that will determine your body weight. Typically most diets are focussed on the short term goals, but we are all about a lifestyle change!

Imagine being able to drop the weight you wanted – and keep it off effortlessly…

…With our programs we advice that users have treats once in a while to enjoy the process – then the fat loss or muscle gain you want becomes far easier to achieve, as you can follow it all year round.

5. Change your lifestyle, stop changing your diet!

Once you have controlled your calorie intake, you can do weekly weigh ins to see whether you are gaining or losing weight. You can then adjust your calorie intake accordingly.

When eating out don’t worry about eating the healthiest foods, just enjoy it! Then for the rest of the week have a bigger serving of nutrient dense foods like fruit and vegetables to benefit your health and well-being.

It’s all about keeping it balanced! If you restrict yourself from eating treats too much, you are more likely to binge!

Following a sustainable plan will flood your brain with happy hormones called endorphins.

The post Top 5 tips to Get in Good Shape this Year! appeared first on Nuyoo.

What is the keto diet?

The ketogenic diet is made up of a large amount of fat and a fair share of protein, with little to no carbohydrates. This means you get to eat lots of meat like steak, chicken & bacon. You can also add olive oil to your meals which adds plenty of flavour, you won’t eat like this with other diet’s!

1. Calories Still Matter!

   

Regardless of what diet you are on, if you eat more calories than your burning you will gain weight. If you eat less calories than your TDEE (Total Daily Energy Expenditure) you will lose weight. Therefore it’s recommended to track your calories which can be done through the Nuyoo program or using a third party app like MyFitnessPal. However you will also find that on a keto diet, weight loss happens far quicker than a traditional diet as your body will lose the initial water weight which is stored from carbohydrate consumption.

2. Replenish your Electrolytes

   

When you are start out on the keto diet you will likely need to go to the toilet more. This is because your body is burning through your glycogen stores which is a good thing. However it’s also important to now replenish any electrolytes that have been removed from your system. This can be done by simply adding some sea salt to your water or by using an electrolyte supplement.

3. Keep your Stress Levels Low

   

Hormones massively effect how we look and feel. Therefore when you can take a step back from life by watching a film/tv series you enjoy, exercise or even go for an brisk walk. Studies also show that meditating & yoga are great for keeping the Stress Hormone Cortisol down.

4. Get Enough Quality Sleep

   

Getting better quality sleep is just as important as getting the minimum of 7 hours you need every night. An easy way of promoting better sleep is by decreasing your stress levels this will increase your energy levels and will promote recovery. You will find it far easier to sleep at night if you have less on your mind, the best way to get started is by putting some time aside for you.

5. EAT MORE FAT!

   

I know this is stating the obvious but it’s so important. Increasing your fat intake will also increase your energy levels. A quick way of eating more fat by making simple fat bombs, a recipe so many Nuyoo users use. Another option is to add more healthy fats into your diet, a few good foods are Avocados & Brazil Nuts.

If you’re interested in going keto our program is the best place to start.

The post Top 5 Essential Keto Tips for Beginners! appeared first on Nuyoo.

A new US study, conducted over the course of 25 years, has since indicated that a moderate cut in carb consumption can in fact be much healthier – but only if the carbohydrates cut from your diet is replaced with plant-based proteins and fats, supporting the rise of the vegan and vegetarian diet.

The study, followed 15,428 adults aged 45-64 years from 1987, monitoring their diets and health outcomes for more than two decades. To track the participants consumption, questionnaires on the food and drink they consumed were filled out along with portion sizes. From this, scientists estimated the proportion of calories they gained from carbohydrates, fats, and protein. The foods which were considered carbohydrates included vegetables, fruit and sugar but for most, the main source were starchy foods, such as potatoes, bread, rice, pasta and cereals.

Photo credit: Marlyinbarbone/Shutterstock

The variety of diets were then compared to those rich in animal fats and proteins, with those that are mainly plant based. It was suggested that eating more meat such as beef, and chicken in place of carbs was linked with a slightly increased risk of a shortened lifespan. But those that replaced carbohydrates with more plant-based proteins and fats, such as nuts, had a more positive correlation to reduced risk of mortality.

The researchers found that from age 50, the average life expectancy was 83 years for those with a moderate carbohydrate intake, which was shockingly four years longer than those with very low carbohydrate consumption. In contrast, those with a high carb intake, of greater than 70 per cent of daily calories, lived until an average age of 82.

Overall, the results highlighted that those who got 50-55% of their energy from carbohydrates had a slightly lower risk of death compared with the low and high-carb groups, supporting Public Health England guidelines recommending that an individual should get 50% of their calories from carbohydrates.

Photo Credit: George Rudy/Shutterstock

Here at Nuyoo.co, your personal trainer will suggest consuming ‘healthy ’carbohydrates sourced mainly from high fibre and, wholegrain foods, rather than things like sweet drinks or foods with a high sugar count. This was further confirmed with a review on dietary studies from around the world, reviewing 432,000 people from more than 20 countries. The study also confirmed the health risks of high carbohydrate diets.

With carbohydrates being such a broad category, it is important to understand that not all carbs are the same, and it is the quality and quantity within your diet that is key. As carbohydrates are the body’s main source of energy, in their absence your body will use fats and protein for energy instead. Interestingly, this study highlights the benefits of replacing carbs with plant-based proteins, such as nuts and seeds, rice, beans, corn and tofu.

Dr Sara Seidelmann, clinical and research fellow in cardiovascular medicine from Brigham and Women’s Hospital in Boston, who led the research, stated:

“Low-carb diets that replace carbohydrates with protein or fat are gaining widespread popularity as a health and weight-loss strategy. However, our data suggests that animal-based low carbohydrate diets, might be associated with shorter overall life span and should be discouraged. Instead, if one chooses to follow a low carbohydrate diet, then exchanging carbohydrates for more plant-based fats and proteins might actually promote healthy ageing in the long term.”

It is important to remember that everyone’s bodies are different and our personal trainers here at Nuyoo.co create a nutrition plan that is catered personally to you, factoring in things such as weight, height and age, but more importantly your exercise programme, ensuring your body benefits from the right sources of energy for the fitness routines you will be undergoing.

Feature image credit: Ratmaner/Shutterstock

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Researchers at The University of Ottawa’s School of Human Kinetics summarised that ‘if you drink a hot drink, it does result in a lower amount of heat stored inside your body, provided the additional sweat that’s produced when you drink the hot drink can evaporate’. And whilst, it seems completely illogical to drink something that makes you feel like you’re burning up, the science behind this old wives’ tale points to some truth.

What the researchers do allude to, is that for this theory to effectively work, the conditions need to be exact. You need high temperatures from dry heat, so muggy, humid weather won’t work as effectively. You also need to be wearing clothes that allow your sweat to evaporate, as if you wear something where sweat can’t escape to dry, your body temperature will not change. And lastly, you should always consider wearing very thin clothes, and items that are as light as possible – without bearing all of course.

So, you may be asking what science is behind this phenomenon? Peter McNaughton, a neuroscientist at The University of Cambridge concludes that your body sweats so much more when drinking something hot because of the receptors on the tongue and in the throat. Likewise, when you eat chilli peppers, and anything spicy/hot causes the same sweating sensation.

And in preparation for this continuing hot climate, here are some of the foods and drinks that keep you cool when it’s hot.

Poppy seeds

Who would have thought this opiate can help keep you cool – but they do. Poppy seeds are known to quench your thirst and therefore keep your insides feeling cool. So, it’s time to ditch the dressings, and opt for poppy seeds to top off your summer salad.

Berries

It is the season of British berries, and it is at this time of year when we become obsessed with berry-based smoothies, yoghurt bowels and desserts smothered in berries. But have you ever considered what the likes of raspberries, and blueberries do for your body? Berries are very alkaline, which means they generate cold energy in your system, in turn keeping your body feeling a little cooler. Not to mention, berries tend to contain a lot of water, ensuring your body remains hydrated at all times.

Water-heavy foods: Cucumbers, celery and watermelon

We all know cucumbers contain around 96% water, making them a perfect accompaniment for summer dishes. Other high-water foods include celery and radish, and studies have shown that eating cucumbers straight after exercising can hydrate your body as effectively, if not better than a sports drink. And if you fancy something refreshing whilst soaking up the sun, try watermelon as an afternoon snack. This fruit contains 92% water, so it’s time to soak up the water you need to keep cool, whilst enjoying the benefits!

Fish

An unexpected food group which can supposedly keep your body temperature low is fish and seafood. Unlike red meat that tends to give you that uncomfortable post-meal malaise, fish and seafood is high in protein, low in calories and high in water – 80% to be exact. So instead of loading up on steak, and overdosing on BBQ’s, try grilling a fillet of salmon or prawns for that juicy but more weather appropriate feeling.

Yoghurt

Yoghurt is popular in very hot countries, where temperatures can become somewhat unbearable and intense at the height of day. However, yoghurt can be the god-send you’re looking for because of its high-water content and cooling effect, as it helps promote friendly bacteria in your gut which fights against food poisoning. And why is this relevant? You tend to eat outside during the summer months a lot more, meaning your body is more prone to harmful bacteria.

Coconut water

Packed full of electrolytes, coconut water is the latest health trend hitting the market. Although it has an acquired taste, coconut water is rich in essential minerals like potassium and sodium; key components we lose whenever we sweat. So, when you hit the gym, or go for a morning jog, perhaps consider ditching the sports drink and drink coconut water to replenish your body and keep yourself hydrated.

Ice tea

If a hot drink just doesn’t sound like your cup of tea, then really you should be opting for an iced version instead. There are so many flavours available to suppress your thirst and to keep you feeling hydrated in no time, so flavours like lemon, mint, peach and raspberry are good options. Just add plenty of ice, and chill for a couple of hours and you’re ready to go. Just remember to avoid adding sugar, as you will soon dehydrate, not to mention, pile on the calories quicker than you can drink.

The post Food and drinks that keep you cool when it’s hot appeared first on Nuyoo.

So if you’re considering becoming a vegetarian, here are 5 simple ways to make the transition as easy as possible.

Variety is key!

New vegetarians tend to make the huge mistake of not consuming enough calories, so instead of feeling good, they become sick, tired, look paler and less energised. The key is to consume a variety of vegetables, fruits, nuts and seeds. When you are a veggie, you should consider the size of your portions as they should be a lot bigger than when you eat everything, as you need to compensate the calories by eating a lot more food.  You also need to make sure you are getting all your vitamins and nutrients such as calcium, Iron, vitamin D, Vitamin B iodine and omega-3 fats, so be sure to good your research.

Image credit: George Rudy/Shutterstock

Take it slow

While some people don’t like the taste of meat and becoming a vegetarian would be a piece of cake to them, for others it is not that easy. If you are a meat lover, you need to give yourself some time to adjust to the new diet, by slowly cutting out the amount of meat you are eating. As they say, Rome wasn’t built in a day! You will soon realise, by cutting out meat slowly, you will adjust to vegetarian life a lot more easily.

Eat your protein

As mentioned before, variety is key. You also need to make sure you are getting your recommended protein intake daily, and that means you need to consume 0.8 grams of protein per kilogram of your body weight. Before becoming a vegetarian, you used to get your protein from meat products, but there are plenty of vegetables and other vegetarian products that are packed with it, such as beans, eggs, nuts, lentils and tofu.

Image credit: homelesscuisine/Shutterstock

Explore different cuisines

The vegetarian diet, like any other diets, can become quite dull if you keep cooking the same dishes all the time. You can make it more exciting by trying out different cuisines from around the world. Spice things up with some Indian dishes or indulge in some Eastern European cuisines. The world is your oyster (just don’t eat it unless you’re a pescatarian)!

Get checked up

After becoming a vegetarian, it is important to consume the right variety of foods to make sure you are not depriving your body from all the nutrients it needs. It is important to make sure you are doing so in a healthy way, but if in doubt, pay your doctor a visit and make sure everything looks okay. By doing this you will know if you need to make any changes in your diet or not and if your body is able to cope with what you are eating day in and day out.

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