• Skip to main content
  • Skip to secondary menu
  • Skip to primary sidebar
  • Skip to footer

Namafit.com Blog

The Fitness & Yoga Job Network (blog)

  • Create Your Professional Page
  • Search Jobs & Events
  • Post Jobs
  • Post Events
  • Categories
    • Recipes
    • Yoga
    • Fitness
    • Mindfulness
    • Tips
  • More
    • Write For Us
    • Advertise
    • About Namafit
  • Get a Free Shirt
You are here: Home / Archives for Healthy

Healthy

5 Ways to Energize Yourself Before a Workout

April 12, 2021 by Jasmine Roberton

Working out in the morning might be a monumental task if you aren’t an early riser. But a previous article on Namafit explains that morning workouts can put you in a good mood and improve your focus for the day. If you’re finding it hard to motivate and energize yourself for a workout, here are some tips to get you started — no matter what time it is.

Be sure to hydrate properly

You don’t have to wait until you feel thirsty before drinking water, as thirst is a sign that you’re already about 2% dehydrated. Before working out, you should already prepare your body by staying hydrated throughout the day. According to Self, not having enough fluids in your body means your heart needs to work much harder to pump blood — which means it will make your workouts feel more intense than they should. Plus, staying hydrated also reduces the possibility of guzzling too much water during the workout, which can upset your stomach.

Eat healthy carbs

Carbohydrates are an essential energy source, acting as the body’s main fuel during exercise. However, Healthline shows that not all carbohydrates are ideal pre-workout food. Simple carbohydrates, such as white bread and sweets, are only short-term sources of energy. Consuming these will make you feel tired even before your workout is over. Opt for complex carbohydrates instead, since the body digests it more slowly than simple carbs — giving you a more consistent source of energy for a longer period of time. Examples of these are whole grains, corn, rice, fruits, and vegetables.

Practice breathing exercises

Don’t immediately jump into your workout routine. Take time to do deep breathing before you start exercising, since it increases the oxygen in your blood, which also helps prepare your body for all the movement. Moreover, it releases tension and endorphins, which are natural painkillers. Consider adding deep breathing to your warm-up and reap its positive benefits to your immune system, mental health, and more.

Have some caffeine

Caffeine is perhaps one of the most popular pre-workout drinks. After all, it helps improve circulation, decrease muscle pain, and improve workout recovery. But there are many ways to drink caffeine aside from coffee. As explained on Pretty Me’s feature on Lean n Green coffee, many beverages make use of green coffee beans. These not only give you the energizing benefits of caffeine, but it comes with the added bonus of converting more fat and glucose to energy. Some are even combined with more powerful ingredients like L-carnitine, which helps further enhance energy production. If you’re not much of a coffee drinker, BBC Good Food’s article on tea explains that black tea and green tea have the highest caffeine content for your pre-workout buzz.

Ensure you’ve had enough sleep

The more rested you are, the better your mind and body will function. Sleep improves your concentration, mood, and focus, which makes you more efficient and prepared for your exercise. Having enough sleep also motivates you to stick to your plan to exercise. Exercising while you lack sleep, on the other hand, will make you feel fatigued faster — making it harder for you to complete your workout.

A good workout isn’t simply a matter of finishing your routine. A good workout is also determined by what you do to prepare for it.

    QUICK OAT + BANANA SOFT COOKIES

    August 14, 2019 by kayleenmesa

    banana soft cookies with a dog in the background
    Photo by: Kayleen Mesa
    Follow on Instagram: @dearpeachesandgrace

    So! So! So! Yummyy!!

    One thing about me is that I’m all about MAXIMIZING time. I’m not much of a recipe creator. I Personally feel best just eating simple meals, but I know not everyone is the same so it always goes back to playing and exploring to find what works best for you. The biggest purpose of my content is to inspire you and encourage you to try new things!

    These delicous and easy soft cookies are the perfect move for a quick breakfast or pre/post workout snack!

    I LOVE oats, not only do they lower your cholesterol levels which in turn helps you prevent developing heart disease or diabetes, but they also energize you with good carbs and nutrients to keep you going for longer during the day.

    Those nutrients include manganese, good for bone production and skin integrity as well as magnesium – important for energy production to make you feel more awake.

    Same with bananas “the favourite fruit among athletes”not only because they contain a decent amount of good carbs but for being the big players in the potassium game.

    Potassium is a very important nutrient for avoiding fatigue and muscle cramps. Pretty good if you’ve got a hard day ahead of you.

    RECIPE

    Serves: 7-8
    Total Time: 30 min.

    Ingredients:
    • 3 mashed bananas
    • 135g Oats
    • 2 tsp pure vanilla extract
    • 20g Grated coconut
    • Tbsp of chia seeds
    • Tbsp of organic cacao powder
    • Cacao nibs to taste
    • Pinch of salt

    Instructions:
    1.
    Preheat oven to 350 degrees F (175 degrees C). Line a baking pan with parchment paper and set aside.

    2. In a small bowl mix mashes bananas and the rest of ingredients until evenly distributed.

    3. Roll 2-3 TBS (depending on how large you like your cookies) of mix at a time into balls and place them evenly spaced on your prepared cookie sheets. (alternately, use a small cookie scoop to make your cookies)!

    4. Bake in preheated oven for approximately 18-20 minutes. Take them out when they are just BARELY starting to turn brown.

    5. Let them sit on the baking pan for 2 minutes before removing to cooling rack.

    I hope you enjoy this fun and easy recipe!! I’d love to know what’s your favorite quick breakfast meal. Share with me on the comments below⇣

    Photo by: Kayleen Mesa
    Follow on Instagram: @dearpeachesandgrace
    Photo by: Kayleen Mesa
    Follow on Instagram: @dearpeachesandgrace

    Collagen, Coffee, Oh My!

    July 23, 2019 by Alison Hirshan

    Collagen has been quite the buzz word in the wellness world for some time. Maybe you’ve seen it advertised in bone broth at your local grocer or maybe your beauty guru of a best friend has been swearing by the collagen supplement she’s been taking for her skin. Either way, collagen is plowing its way through the wellness industry, and for good reason.

    So what is collagen anyway?

    Collagen is the most abundant protein in our body. It gives structure and elasticity to our connective tissues – our hair, skin, nails, bones, ligaments and tendons. The human body produces collagen on a regular basis, but its rate of production slows as we age. As a result, as we age our skin can become less elastic, hair can lose its color, and our joints, muscles, and bones become less flexible and dense.

    Oh my!

    Since collagen is such an important building block in the body that prevents breakdown of tissues and keeps our skin, nails, hair, and joints looking fab, it’s something super simple that we can add to our daily wellness routine.

    What sources of collagen do you recommend?

    • BONE BROTH

    For a natural source, bone broth is a great to-go snack that packs a huge collagen punch. But, bone broth can be extremely expensive and may not work for you every day (hello, summer months).

    • COLLAGEN POWDER

    Another option is collagen powder supplements which have become hugely popular and easy to find online or in the grocery store. These powders are usually tasteless and can be added to smoothies, juices, soups, dressings, you name it!

    I’m someone with digestive issues… is this type of protein powder safe for me?

    Many protein powders can be tough for weakened digestive systems, causing people in this category to completely rule out protein supplements entirely. If you suffer from digestive tract issues, one key word you should look out for when choosing a collagen powder is if it’s hydrolyzed. This means it’s easier for our digestive tracts to break down and absorb. No stomach ache, no problem!

    Photo by Hussain Ibrahim on Unsplash

    What’s a simple way to add collagen to my diet?

    As a wellness professional and trainer, I’m always trying to find effective, low-cost, easy ways to add maximum nutrition into my daily lifestyle. Something I never go without is coffee! I found that adding collagen into my coffee (plus some other healthy additives) every morning was the perfect way to do this. Below is a recipe for a collagen coffee tonic. Try adding this recipe to your morning routine and your skin, nails, and hair will be gleaming and you will be feeling vibrant from the inside out!

    Collagen Coffee Tonic

    Prep Time: 5 minutes

    Yield: 1 serving

    Serve hot or cold!

    Ingredients:

    • 1 cup of coffee (brewed the way you like it – hot or cold)
    • 1 cup almond milk
    • 1 scoop collagen peptide powder (can be found at any major grocery store or online)
    • 1 tbsp flax oil (for healthy omega-3 fatty acids)
    • Dash of stevia
    • Optional: for spice add 1 tsp turmeric, for more healing properties add 1 tsp adaptogen powder of your choice

    Directions:

    1. Pour coffee, almond milk, collagen, flax oil, and stevia into blender
    2. Blend on high for 1 minute, ensuring all contents are mixed
    3. Pour into your favorite mug (hot) or to-go cup with ice (cold)
    4. Once poured, the consistency will have a fluffy, foamy texture on top
    5. Sip, sip & enjoy all the benefits of collagen, coffee, oh my!

    I recommend mixing up a hot tonic during winter months and trying an ice-cold tonic during the summer.

    Healthy and Tasty Ideas For Home Cooking By Sary Tafur

    June 9, 2019 by saritacol86

    Most people live hectic schedule these days that there’s basically no time to cook at home, so we just opt for the easier route, eating out. The idea of eating healthy may be the least of our worries in today’s society. Long working hours, family, house chores, and other daily activities are the ones to blame for making our days or hours even shorter. After a long day full of events, the least thing on our mind is spending hours in the kitchen. This, obviously, will lead us to drive-thru trips, and as a result, unhealthy eating, overweight, obesity, and different types of diseases. However, the tendency to believe that eating well-balanced meals is pricey and time consuming may be putting us away from enjoying fabulous meals. But who says that clean eating has to be bland and expensive? No way! This is why I’ll share some tips and recipe ideas, regardless of your daily schedule, there’s always time to feed ourselves and our families a nourishing meal.

    First off, many of you may already know that breakfast is the most important meal of the day; therefore, it is vital not to skip this one. This is the first meal that helps us start the day off on the right foot. Some people have the tendency to skip breakfast because it is too early to crave anything yet, because that way they cut on calories, or they’re just simply in a hurry and grab a breakfast on the-go: muffins, bagels and cream cheese, coffee, donuts, or a breakfast sandwich. These only fills us up with empty calories making us want to eat twice as more during the day. A well-balanced breakfast starts with eggs, oatmeal, fruit, veggies, whole wheat toast, green tea or coffee if you prefer. There are numerous healthy options for pancakes, waffles, bacon, and parfait.
    Eggs and oatmeal are great sources of protein, as well as seeds, nuts, and Greek yogurt. Here are few ideas you can enjoy for breakfast while nourishing your body with health and wellness.

    # 1. Scrambled Eggs with Veggies:

    • 1 egg (preferably organic)
    • 2 – 3 egg whites
    • Chopped veggies: tomatoes, onions, spinach, kale, carrots, zucchini, squash, and mushrooms can be used in your eggs to ensure your vegetable intake
    • Himalayan pink salt
    • Black pepper
    • Almond cheese to top off the eggs (optional)
    • 1 cup of fresh fruit (whichever you prefer): kiwis, bananas, berries, apples, mandarins, pineapples, and more.
    • 1 whole wheat toast or Ezekiel bread with almond butter
    • Coffee with almond milk and no sugar or green tea
    • This ideal breakfast has all the vitamins and nutrients the body needs to start the day. It doesn’t take hours to make, and it’s very filling.
    • Kiwis have 5 times the vitamin C of an orange, as well as vitamin K, vitamin A, vitamin B6, potassium, and fiber. Folate in kiwi fights against birth defects, cancer, stroke, and heart disease. Its fiber content makes our digestive system run smoothly, and antioxidant powers are great fighters against free radicals, which can cause cell damage.
    Scrambled Eggs with Veggies

    # 2. Oatmeal:

    • ¼ cup oatmeal
    • Almond milk or water
    • Cinnamon, cloves or nutmeg
    • Chia seeds and/or flax seeds
    • 1 cup fruit
    • Coffee or green tea
    • As mentioned previously, oatmeal is a great source of protein and fiber, as well as good for your heart and decreases bad cholesterol levels. Oatmeal is one of those foods you can top or cook however you desire. Always make sure it’s not instant oatmeal or pre-packaged oatmeal as it contains high amounts of sugar and sodium. You can cook it with water, milk and non-dairy milk. Top it off with fresh fruit, seeds, nuts, and even Greek non-fat plain yogurt.

    # 3. Oatmeal/ Fiber Pancakes:

    • ¼ cup oatmeal
    • Chia seeds
    • Flax seeds
    • 1 egg
    • 2 eggs whites
    • Cinnamon
    • A bit of almond milk (It makes pancakes moister)
    • Fresh fruit
    • Honey
    • Pancakes don’t have to be harmful to your health. With this great idea, you can enjoy healthy pancakes with just the right ingredients while giving your system fiber, quality protein, antioxidants, omega-3 fatty acids, and nutrients.
      In addition, chia seeds are one of the super powerful foods everyone is talking about. Chia seeds are mainly grown in South America, and are very tiny black seeds. Aztecs and Mayans considered them very important seeds as they would give them energy and strength. Its many benefits are beyond its small size – fiber, protein, calcium, phosphorus, magnesium, omega-3 fatty acids, and antioxidants.
    Next, I am going to add a few ideas for lunch and dinner. Again, these recipes are very easy and cost effective, and of course, well-balanced.

    Chicken Burgers with Carrots:

    • Organic chicken breast (season the chicken, cut in pieces, put in food processor)
    • Shredded carrots
    • Zucchini
    • Tomatoes
    • Sesame seeds
    • Himalayan pink salt
    • Black pepper
    • Brown rice
    • ½ avocado
    • Process the chicken into a food processor, and then add the carrots or spinach cut into pieces. Form the patties and put them into a previously hot skillet with olive oil. Top the veggies with some sesame seeds.

    Pasta Chicken Meal:

    • Whole wheat pasta
    • Grilled chicken breast
    • Asparagus seasoned with pink salt and pepper and drizzled with some olive oil
    • Almond cheese to top off your pasta

    These are just a few ideas of the numerous recipes you can make. Cooking has no boundaries, so it’s only a matter of being creative and ensuring you and your loved ones are fed the appropriate nutrients. To save time from your hectic schedule, you can pre-cut your veggies the day before, and even season your chicken the night before; it tastes really delicious as it will soak in all the juices from the seasoning. I like to cook with lots of organic ingredients, and I don’t spend an outrageous amount of money in them. Farmers markets are a great idea or look for sale items, it’s a good option too. Or, grow your own market in your backyard. It will save you lots of time and money. If you opt for non-organic fruits and vegetables, then make sure to wash them thoroughly.

    Cooking healthy should not be difficult or stressful. This can be a good excuse to spend quality time with your family members while learning how to nurture your body with the right ingredients. For more healthy, easy, and great ideas, follow me on Instagram @sarita.tafur.suarez 🙂

    Tropical Green Salad with Coconut Lime dressing

    April 18, 2019 by Brooklynn Mayolo

    Tropical Green Salad with Coconut Lime dressing

    Now that Spring is here, indulge into this festive light salad any day or impress guests when you entertain. It never fails to delight and keep the healthy factor high! Pair with your favorite entree or enjoy as your main meal. Bon appetit!

    Utensils:

    Cutting Board

    Knife

    Blender

    Zester

    Ingredients:

    For the salad

    Curly Kale (4 large leaves Chopped)

    Spinach (4 oz or 2 large handfuls)

    Diced Mango (1 cup)

    Diced Pineapple (1 cup)

    Sliced Cucumber (1/3 Cucumber)

    Mint leaves (1 stem of leaves or a small handful)

    1/4 cup Cashews (Roasted with salt or Candied)

    Lime (1 small)

    Goat Cheese (optional)

    For the dressing

    Coconut puree or Coconut Cream (1/4 cup)

    Lime juice (1 1/2 Tablespoon)

    Apple Cider Vinegar (1 1/2 Tablespoon)

    Canola, soybean, or melted coconut oil (1/2 cup)

    Honey (1-2 Tablespoon)

    Instructions:

    Chop up kale and mix with spinach. Should be equal parts kale and spinach

    Large dice mango and Pineapple and slice Cucumber add to salad.

    Add Cashews, Mint, and Goat Cheese.

    Zest half a Lime over salad

    Blend together all dressing ingredients until well emulsified. Oil should not be separating after blend.

    Drizzle dressing as desired over salad and enjoy!

    Primary Sidebar

    Recent Posts

    • Muscle-Building Meal Plan: A Guide to Optimal Nutrition for Strength
    • Your Mindful Yoga Flow for the Fall Season
    • Three Easy Ways to Deal with Stress
    • Why the Healthcare Industry Could Be Your Inspiration to Start a Business
    • How to Build Confidence in Yourself

    Categories

    • "How To" Tips for Namafit.com
    • Business "How To" for Namafit.com
    • Exercise
    • Fitness
    • Instructor "How To" for Namafit.com
    • Jobs
    • Meditation
    • Mindfulness
    • Namafit
    • Recipes
    • Recommendations
    • Yoga

    Recent Comments

      Archives

      • January 2024
      • December 2023
      • August 2022
      • March 2022
      • August 2021
      • June 2021
      • April 2021
      • February 2021
      • December 2020
      • September 2020
      • August 2020
      • July 2020
      • June 2020
      • May 2020
      • April 2020
      • March 2020
      • February 2020
      • January 2020
      • December 2019
      • November 2019
      • October 2019
      • September 2019
      • August 2019
      • July 2019
      • June 2019
      • May 2019
      • April 2019
      • March 2019
      • February 2019
      • January 2019
      • December 2018
      • November 2018

      Footer

      • Create Your Professional Page
      • Search Jobs & Events
      • Post Jobs
      • Post Events
      • Categories
        • Recipes
        • Yoga
        • Fitness
        • Mindfulness
        • Tips
      • More
        • Write For Us
        • Advertise
        • About Namafit
      • Get a Free Shirt

      Recent Comments