Mariana's BLOG page with her best health tips & recipes
Balance with Mariana's blog page, The Balance Journal, provides unique and useful tips on healthy living and holistic nutrition, delving into topics of digestive health, hormonal balance, weight loss, making healthier choices, improving body image and more!
Mariana also emphasizes eating healthier (yet delicious), more balanced, plant-based meals, and provides easy and delicious recipes.
I’m a big fan of fasting, for the right people. It can have some impressive results, but after extensive research on the topic, and experience with many of my health coaching clients, I’ve realized it’s not for everyone.
Even if it IS for you, you might be doing some things wrong and not getting the full benefits.
Today I share and/5 key tips to optimize your Intermittent Fasting, and make it work for YOU. (Plus I explain when it’s just NOT for you, or how you can tailor it).
Read MoreToday I want to shed light on a NEW “hot” wellness trend thats trending for 2023 : “movement snacks” - mini workouts of 5-15 minutes (or up to 30 mins) throughout your day.
Movement Snacks are great to help counteract all the sitting down at our computers or cellphones, and it’s a way to give us an energy boost instead of relying on food or caffeine. Also, it can be a better, more doable alternative to a one-hour workout that many of us don’t have the time for.
Even if you do have time for your 1 hour workout, adding in an extra 5-10 minute workout can be an amazing way to help regulate blood sugar, keep your energy up and add a bit more exercise to your days!
I share 3 awesome mini workouts to get you started on this Movment Snack trend!
Read MoreAlmost everyone wants to know what do to “boost longevity” and delay the signs of aging.
The good news is there is A LOT we can do in our day-to-day to help delay our aging (and feel younger and healthier for longer).
Even though we often associate genetics with aging, it is now well-known that only 20-30% of longevity is related to genetics, which means that environmental factors such as diet and lifestyle play a much larger role in how long we live (and more importantly, how we FEEL and LOOK while aging).
READ MORE for 6 (well researched) holistic practices that can help support longevity.
Read MoreAre you skipping your stretches when you work out?
Maybe you feel you dont have enough time to stretch and/or you’re “not flexible enough”. However, its important to understand that streching is actually just as important as the cardio/ strength training/ muscle building part of your workout. Its essential to help you recover, prevent injury, improve your range of movement, plus, stretching will help keep you young, flexible and with better posture!
I’m sharing 7 of my favorite stretches to practice regularly for a healthier, more flexible, injury-free lean and beautiful body.
Try doing 3-4 of these stretches during (or at the end of) each of your workouts, spending at least 1 minute in each stretch.
Read MoreThis flow is the perfect workout for a day when you only have 1/2 an hour but want something effective that works you entire body (yet in a gentle way) with an emphasis on core and your "booty".
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Este “yoga booty flow” es el entrenamiento perfecto para un día en el que solo tienes ½ hora pero quieres algo efectivo que trabaje todo tu cuerpo (de una manera suave) con énfasis en el “core” y tu "colita".
Read MoreTo help you keep your body active and toned during the Easter holidays (and afterwards), I have created this 7-day guide with a mini challenge (2-3 minutes) for you to do every day of the week. They are easy exercises that you can do from anywhere, so there is no excuse!
Since this March in Balance Studio we are focusing on the arms, we will do exercises mainly for ARMS and upper body, but always combining with some legs, and of course, a lot of CORE.
Check out our guide for your challenge exercises, and go to Balance Studio IG @balancestudiomga for mini videos of each exercise (we’ll be posting each day an IG story, then saving them in highlights reto7diasbarre).
Read MoreOne thing that I’ve learned as a fitness trainer in the past 5 years is this: better POSTURE is key to transform your body and overall health. If you want to have longer, leaner muscles, a tight, strong CORE, and better posture, you need to focus on proper ALIGNMENT in everything you do, especially during your workouts. When your body is properly aligned, your workouts are safer, more effective, and believe me, it will also strengthen your metabolism and help promote weight loss.
One KEY element to develop better alignment, and therefore better posture and a long, lean, toned body is to KEEP A HEALTHY FASCIA.
READ MORE to learn more about Fascia, the benefits are of a healthy fascia, and 10 STEPS YOU CAN TAKE NOW TO PROMOTE A HEALTHY FASCIA AND TRANSFORM YOUR BODY to be healthier, more toned, more flexible and have better posture.
Read MoreIt amazes me how many people - even those that live a healthy lifestyle - still drink Gatorade (and similar electrolyte drinks) despite all the chemicals and sugar they contain. So it dawned on me that most people don’t realize the amount of sugar and chemicals in these drinks, and the fact that it may be doing your body more harm than good.
So what is a better alternative? Read more for an easy homemade “electrolyte water essence” recipe that will quench your thirst and prevent dehydration (which is cheaper, way healthier and just as effective).
Read MoreI wanted to share some of my best tips to help you have a healthier year in a DOABLE and SUSTAINABLE way.
The key lies in finding your happiness, destressing, and learning to enjoy more healthy foods and healthy habits that sit well with you. The idea is NOT to stress about what you haven’t done, or to do something that will cause more stress in your life. Instead, be kind with yourself this year, and know that any little steps you take will be making you healthier and deepening your sense of wellness.
Here are 10 key ways you can start improving your Health and overall Wellness this year. Choose one or two steps to start, then build your way up!
Read MoreWorking 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.
Read MoreStaying 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!
Read MoreMadrid 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.
Read MoreLet’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:
Read MoreI 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.
Read MoreIn 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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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.
Read MoreBalance With Mariana is a holistic Health Coaching practice that works with individuals looking to lose weight, overcome their food addictions and improve their digestive issues, by teaching them new healthy lifestyle habits that help them reach their specific personal goals. Clients of Balance With Mariana develop not only a better relationship with food, but also an overall more balanced and happy life.
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