Month: November 2023

Fitness for Mental Health: The Mind-Body Connection

fitness and mental health
30 Nov
Expat Coach Steve 0 Comment Advice

In addition to its physical benefits, fitness has a profound impact on mental health. Engaging in regular exercise has been shown to improve mood, reduce stress, alleviate symptoms of anxiety and depression, boost self-esteem, and enhance overall well-being. In this post, we will explore how fitness improves mental health, discuss recommended exercises, duration, and when changes can be observed. Read more

How much daily activity do I need?

daily activity
28 Nov
Expat Coach Steve 0 Comment Advice

The recommended amount of daily activity varies based on age, fitness level, and overall health. Here are some general guidelines:

  1. Adults (18-64 years old): Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days.
  2. Children and adolescents (6-17 years old): Engage in at least 60 minutes of moderate-to-vigorous physical activity every day, including aerobic activities and activities that strengthen muscles and bones.
  3. Older adults (65 years and older): Strive for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with balance exercises and activities to promote flexibility and strength.

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Muscle Cramps and Electrolytes

Electrolytes
22 Nov
Expat Coach Steve 0 Comment Workouts

Cramps are a common issue that many people experience during physical activity, particularly during exercise or intense workouts. While there can be various causes for cramps, one potential factor is an imbalance in electrolytes. In this blog post, we will explore the relationship between cramps and electrolytes, discuss the importance of electrolyte balance, and provide tips for preventing and managing cramps through electrolyte management.

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The Importance of Training Legs: Don’t Skip Leg Day!

Training legs
21 Nov
Expat Coach Steve 0 Comment Workouts

Leg training is an essential component of any well-rounded fitness routine. However, it is often overlooked or neglected by many individuals who focus primarily on upper-body workouts. In this article, we will explore the benefits of training legs, the importance of not skipping leg day, and the top five leg exercises to build mass. Additionally, we will discuss how often you should train legs for optimal results. Read more

What is the Glycemic Index ?

Glycemic Index
16 Nov
Expat Coach Steve 0 Comment Nutrition

The Glycemic Index (GI) is a valuable tool used to measure how quickly and significantly different carbohydrate-containing foods impact blood sugar levels. It is especially relevant for individuals with diabetes, those aiming to manage their weight, or people seeking to make informed dietary choices. This article aims to provide an overview of the glycemic index and offer a list of foods and their corresponding glycemic ratings.

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Do I need to supplement with Essential Amino Acids?

supplement with Essential Amino Acids
07 Nov
Expat Coach Steve 0 Comment Supplements

EEAs, or Essential Amino Acids, are a group of nine amino acids that the body cannot produce on its own and must be obtained from the diet. These essential amino acids include histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. They are fundamental for various physiological processes, including protein synthesis, muscle repair, and growth. Read more

Probiotics for Athletes ?

probiotics for athletes
02 Nov
Expat Coach Steve 0 Comment Supplements

Probiotics, the beneficial bacteria that reside in our gut, have gained significant attention in recent years for their potential health benefits. Athletes, in particular, are exploring the role of probiotics in enhancing performance, promoting recovery, and supporting overall well-being. In this article, we will delve into the world of probiotics for athletes, exploring their mechanisms of action, potential benefits, and the scientific evidence behind their use. From improved digestion to strengthened immunity, probiotics have the potential to become a game-changer for athletes seeking to optimize their performance and recovery.

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