Did You Know....? Best Exercise for a Healthy Pregnancy

Working out (safely) while you are pregnant is extremely beneficial for both you as an expecting mom and your baby.

As a woman, and even more as a mom (and mom-to-be), I strongly believe in the importance of you getting some “me time” everyday, to zone out from the daily to-do’s, to give yourself some self-love, and rebuild your inner and outer strength. Plus, we all know that when a woman is feeling good and happy, she's a better mom/better wife, etc., so everyone benefits when "mom" has her time to workout and “recharge”.

There are many benefits to practicing safe exercise during pregnancy, but there are definitely some workouts that tend to be better than others. In my experience, 

Read More to find out which exercise I recommend, why, and some tips for exercising during your pregnancy.

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Healthy Guide to MANAGUA

Staying healthy everywhere you go is always a challenge, particularly in those cities where it’s still hard to find healthy food on-the-go. Even if you have the luxury of always eating at home and cooking your meals, finding a good variety of healthy ingredients is not always easy. Even more challenging is when we’re pressed for time, or have a lot of social events, and are forced to eat out a lot. Staying healthy and slim becomes extremely difficult.

So I’ve made it a point to explore every place around me that can help to keep my life a bit healthier! I now make a list of my go-to “healthy spots” in every city where I spend a lot of my time - including markets selling fresh organic produce, specialty health stores, restaurants serving good quality healthy items, and of course, places where I can go to burn it all off!

Today I want to share with you my healthy guide to MANAGUA – my new home town. Check out my list below, and feel free to comment/share!

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Balance with Mariana's Healthy City Guide: MADRID

Madrid is a city that in the past few years (especially the past 2!) has undergone a huge transformation in the world of health and wellness. While most traditional restaurants have a hard time offering many veggies (especially without ham!), I’m at least happy to see tons of vegan restaurants popping up, as well as health food markets, casual healthy restaurants that offer organic bites, superfoods and green juices, and of course, yoga studios. Since I always indulge in too much wine, dessert and seafood when visiting Madrid (!), these healthy spots become my little heavenly escape for the occasional healthy meal and workout to keep me balanced.

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International Women's Day Special: 5 Health Tips for Women

Let’s be thankful today for what women do every day, for what we give to the world. Because we offer a special gift, with our open and vulnerable hearts, our motherly instincts, our caring nature, our desire to always offer love and support. And of course, we bring new lives into this world.

As part of my practice as a Health Coach, I like to remind every woman that I work with to be PROUD of who they are, and to remember that even though we as women always struggle to be and look perfect, we’re already perfect inside. And that beauty gets reflected most once we recognize it and fully love ourselves. So today, ladies, be grateful for exactly who you are, and accept all of your flaws and love them too.

Now I’d like to share with you 5 HEALTH TIPS FOR ALL WOMEN:

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10 Ways to Boost Your Metabolism

I am constantly meeting people that are struggling to lose weight despite eating healthy and working out. Last week I talked about how certain hormones are key to have at optimal levels in order to assist your weight loss. Today I wanted to talk about your METABOLISM, and how your diet and lifestyle choices can either boost or slow down your metabolism. Because ultimately, a strong metabolism helps you to burn more calories, balance blood sugar and regulate hormones, all of which affect your weight (and overall health!).

Unfortunately, as we get older, our metabolism is sadly impacted. However, there is still a lot you can do to boost your metabolism. It’s all about feeding the mitochondria in your cells, which are what burn calories and drive your metabolism.

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POST-WORKOUT NUTRITION AND RECIPES

In last week's blog, I discussed optimal foods to eat before working out - but what about after?

Post-workout you need some healthy protein and a small amount of complex carbs to help your body restore energy, repair any micro-tears in your tissues after exercise, build muscle and increase your metabolism. Certain minerals and micro-nutrients such as potassium and fiber (found in bananas, avocados and coconut for ex.) are also hugely beneficial!

If you exercise after work, a snack might be unnecessary, but aim to have dinner within 30-45 minutes of working out, and don't forget your protein! If you want a light dinner (which I highly recommend if you're working out late), that can be as easy as adding some hemp seeds to your vegetable soup, or a very small serving of lentils or tuna to your green salad. 

 

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PRE-WORKOUT NUTRITION & RECIPES

Giving your body adequate fuel & nutrition before and after every workout is key for staying energized, building lean muscle, burning calories and losing weight, and for promoting a healthy recovery of your tissues.

Pre-workout, you want to focus on getting healthy complex carbs (such as veggies, fruits and whole grains) and healthy fats (such as nuts, seeds and avocado). When we eat carbs, our bodies store them in the muscles as glycogen, and as we exercise, we begin to deplete this glycogen – particularly in the first hour. Our bodies also metabolize fats and protein for energy, particularly in longer workouts, so including a little bit of vegetarian fat and/or protein is recommended. However, it’s important to make your pre-workout meal very light so it doesn’t weigh you down, and eat it at least 30-45 mins before starting your exercise.

WHAT IF YOU'RE WORKING OUT FIRST THING IN THE MORNING - SHOULD YOU STILL EAT? Unless it's just a light exercise like walking or gentle yoga, then yes, ideally you should eat something small. Working out while hungry can place stress on your body, activating your sympathetic nervous system, and can even make you lose muscle mass as your body will draw protein from your muscles for fuel. Just a small portion of 1 of my suggested pre-workout meals can do the trick.

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