Shawna Anderson

Sport is one of the healthiest activities that exist. Experts recommend practicing some type of exercise at least two or three times a week. This is because it is not only good for physical health, but also for mental health. Sport is a tool that should be used to live better, as it prevents diseases […]

Intensity is defined as the degree of effort or energy with which an action is performed during a certain time. This is very important when it comes to doing quality weekly training. If the exercise performed is excessively light, the muscle will not receive the intensity it needs to achieve the expected results. It must […]

You start a new exercise plan for the umpteenth time, and in less than two weeks you have stopped. Why? Unfortunately, our current rhythm of life serves us on a platter with a lot of excuses. There are them for all tastes: “work doesn’t leave me time”, “the gym is very expensive”, “I haven’t stopped […]

Normally we associate doing sports and getting fit with going to the gym, but you don’t need to touch any weights or step into the gym to train and improve your physical condition. There are many day-to-day details that will help us get in shape, and we have alternatives to the gym to train. How […]

Sport is a great ally to keep fit and achieve physical benefits in the body. Despite these great advantages, sports activities offer other types of benefits that are not so visible at first glance. If you feel stressed, overwhelmed, sad sport can change your feelings. And it is that exercise also helps you feel alive […]

Elastic bands or resistance bands are tremendously useful material for training at home or outdoors. They are a much lighter and more comfortable alternative to working with traditional dumbbells, yet they offer even more possibilities than these. Their main points in favor are how cheap they are compared to heavier training material, as well as […]

Physical activity is one of the simplest and most effective remedies for insomnia after training. Swimming, dancing, practicing yoga, or meditation. It is proven that practicing physical activity or sports on a regular basis helps reduce stress levels and relax, so falling asleep at bedtime is much easier. However, when the goal is to improve […]

Surely you have heard of the hip flexors, a very important muscular compendium for a balance and balance between upper and lower body and one of the ‘sails of a ship’ called the lumbar vertebrae, hip, and femur. Any sporting technical gesture must respect and take care of said anatomical sector. Let’s get to know […]

If you are not very into the world of running, the words running and jogging probably sound like synonyms. And while it is true that both refer to sports fans who enjoy jogging, there are important differences between the two. In fact, if you ever tell a runner that if he goes jogging, he may […]

Life is getting busier and stressful. The mix of very demanding working hours is combined with a sedentary leisure offer that is more complete and attractive every day, and at the end of the day, we have found so many good excuses for not exercising that it is very easy to be tempted to leave […]

Are you an active person who spends a lot of time doing sports? In this case, food will be the engine that will give you energy and help you perform in your sports practice. Eating healthy and nutrient-dense foods is an essential aspect. However, an athlete does not need the same foods and quantities as […]

With the current situation, we are experiencing with the coronavirus, doing sports at home is the most comfortable and safest way to get in shape. However, how can we train at home fully and effectively? Although we do not have as many materials and machines as in the gym, with some tools or even with […]

After an intense session in the gym and having spent time activating our body, it is also essential to take care of our skin. When we do sports, the pores of the skin open, and a large number of toxins are eliminated. However, the skin becomes dehydrated when we sweat and needs an extra dose […]

In order to lose weight, it is important to reduce a total of 500 calories a day in order to lose one kilo per week. How is this accomplished? With a good diet, exercises and some recommendations that we give you to achieve burn fat. Increased activity: Avoid resting for a long time, walk more, […]

Maintaining a constant metabolism allows our body to be healthy and fit since it will work to balance our body and not gain weight. That is why today we offer you the foods you can eat to burn calories and make your metabolism work. Foods that speed up your metabolism Water: drinking 2 liters of […]

Fitness specialists say that doing circuit training helps beginners to gradually adapt to the exercise routine and thus obtain better results. Follow these steps to get fit and work all the muscles in your body. Training circuit for beginners Back: always start your daily routine with training in this area. Exercises: long barbell pulley (behind […]

We have often heard about the metabolic window among athletes, specifically it is a concept that some popular athletes extract from conversations between professionals, but without knowing what it refers to. That is why we are going to explain what it consists of. Specifically, the metabolic window refers to a certain period of time after […]

Poor blood circulation tends to occur mainly in the lower extremities of our body. Affecting the arms and legs, it is the latter that suffer their symptoms most frequently, in turn causing other problems for our bodies such as fatigue, fluid retention and swelling. From the moment of birth, the heart works constantly to distribute […]

The fact of deciding between volume or definition to start in the gym is a frequent question that arises when entering a fitness and bodybuilding room the first few times. Ask yourself, where do I start, with volume or definition exercises? It is normal and you must be clear that getting a good physical shape […]

How to encourage yourself to run? If you like running, you probably already know that it is a very beneficial exercise for your health, as it helps us lose weight, tone our muscles, work on endurance, and, ultimately, feel much better every day. However, there are many mistakes that you should avoid when going out […]

Are you a runner? What do you prefer: running in summer or winter? Perhaps you prefer both seasons, and if so, you will already know from your own experience the differences between going for a run in winter or summer. But, if you want to start running, many questions will arise that you will answer […]

In a few weeks we will welcome winter, and with this season will come the cold, the rain, and the desire to stay at home lying on the sofa months of colder! If you are one of those who prefer to stay at home, we tell you the motivation you need to exercise in winter. […]

If you have decided to take care of yourself and get fit by doing sports, you are in luck because your body and your health will thank you for it, but getting started is not easy and discouragement can soon end your good intentions. If you do not want to be demotivated on your first […]

In the world of fitness, making the most of your workouts is essential to achieving your goals. And it is that, beyond the loss of time that bad sports practices can entail, they can translate into both physical and mental problems; the latter derived from the failure to achieve results after the work carried out. […]

If, like a large number of mortals, you have decided to get in shape this month by moving your body in the gym, bravo! You are on the right track. Fitness, spinning, body pump, step, CrossFit, body attack, aquagym, boxing, on your own on the machines there are endless possibilities to work out and tone. […]

Below we go into detail within some of these tips to prevent fluid retention. Do physical exercise to activate the metabolism Any sport helps to activate the metabolism and thereby stimulates the functioning of the circulatory system, key in fluid retention. The most recommended exercises are aerobics such as running, cycling, swimming and, of course, […]

Have you noticed that your body has swelled up in a short time? Perhaps the pants no longer fit or the ring that you have always worn now is pressing on your finger. These are some of the signs, but you should also pay attention if you notice your legs and ankles swollen, urinate less […]

There are many ways to train your body to get fit. Depending on the exercise model you choose, you will need one type of equipment or another. But today we want to talk to you about a specific type of training, calisthenics. Have you ever heard of it? If the answer is no, this is […]

Because of the end of summer, the holidays, the rest, and outings to eat and drink with carelessness, the idea of ​​how to lose the extra kilos taken in this period and resume or start, is likely to be looming. In addition to a healthy diet, an exercise routine to lose weight that you can […]

Many people set as their New Year’s resolution the challenge of losing weight and thus starting a new life, a change that would make them feel good about themselves. A month and a half after those good thoughts, some still do not start with what was promised and others are in a spiral of bad […]

Surely your smartphone is counting the steps you are taking right now. In addition, if you reach the required 10,000, a notification will skip rewarding you as a daily achievement. It has become a kind of magic figure, like crossing a virtual finish line, with which to feel physically fit, but that does not mean […]

The summer heat, the upcoming vacation season, and the social life that increases during these months make it more difficult to follow our usual sports routine. For this reason, a good alternative is to join hiking, which can consist of playful and social activity in the open air while supplementing other types of sports. In […]

Squats, lunges, burpees, jumping jacks, weights. Every day that we go to the gym or do exercises at home we can choose from a wide range of physical movements to take care of ourselves, lose weight, and tone our body. But as the years go by, our body is not the same and it is […]

The coronavirus crisis has forced the Government to adopt drastic measures, such as decreeing the state of alarm in the country as of this Saturday and for the next 15 days at least. This new situation is forcing all of us to stay at home as long as possible and not to go outside except […]

If you are trying to lose weight, surely you have begun to take care of your diet and, above all, to watch what you eat at dinner. Although food is the fundamental thing you have to limit if you want to lose weight, exercising will also help and speed up the process. However, as you […]

We begin to exercise (such as going for a walk or running) and we all wonder: what time is it better to do it? Does anything change if I do it in the morning or at night? Will I get a good night’s sleep if I exercise in the afternoon? The best exercises when you […]

In our country, we eat everything with bread: the toast for breakfast, the mid-morning sandwich, the one that accompanies the meal, the sandwich for the afternoon snack, and the one that dips the olive oil from the salad at dinner. By now we already know that white is not entirely healthy and that it is […]

To lose weight in a healthy and fast way, it is not necessary to starve or to kill ourselves in the gym or any of the efforts you imagine. By making small adjustments in your day to day you can easily lose weight, but you have to do them, of course. Most people stop taking […]

Contrary to what many people think, metabolism can speed up or slow down over the years and with our daily habits and diets. Having a fast metabolism is essential for being slim. People who eat a lot and do not get fat do so thanks to it, and the opposite happens to obese people. Although […]

Losing fat and not muscle is the dream of many. Who wants to have saggy skin and can have it firm and smooth? Who wants a belly being able to choose to show off abs? Achieving this is only possible on the basis of diet and some exercise. However, it can also be achieved without […]

If you are reading this it is because you want to lose weight. Maybe you have already tried and you are not able to do it or you are simply meditating if you are already losing the extra kilos. Be that as it may, welcome, because today we are going to discuss how to lose […]

Walking is highly recommended, and not just to lose weight. We lead a very sedentary lifestyle. We went from putting our asses in the toilet bowl in the morning to doing the same in the car seat or on public transport and then spending eight hours still in our office chair. That is if we […]

Losing weight is easy if you have the know-how. Most of us start a diet with enthusiasm and enthusiasm, but after a few days, we abandon it because it takes a long time to see the results of the regime on the body and the scale. Striving to lose weight and not perceive that your […]

Trading fat for muscle is the dream of many. Who wants to have saggy skin and can have it firm and smooth? Who wants a belly being able to choose to show off abs? Achieving this is only possible through diet and exercise. However, even if we follow a regimen and carry out a training […]

Everyone does not like to go to the gym but we all want to be in shape. Lack of money, laziness, and multiple daily occupations make taking time to exercise almost impossible. However, there are tricks that we can apply in our day-to-day and from home to be toned and, incidentally, burn extra calories, thus […]

The most essential thing is to set the objectives. Afterward, the monitor’s task is to create a routine focused on your goals and the person’s profile. It is not just creating a routine that corresponds to you, but also that you like it. In this way, in our gyms, we make sure to get to […]

Do you want to increase your buttocks and make them firmer? To achieve this, you need to work the muscles in this area, maintain a balanced diet and use anti-cellulite treatments. SPORT: YOUR BEST FRIEND TO HAVE BEAUTIFUL BEHINDS Very flat, very flabby, very small we all found flaws. To make you feel more confident […]

To get to have that flat and marked stomach the work is long, but not impossible! You just have to forget to do the same crunches as always and include new exercises that l’Orange bleue is going to recommend so that you can add them to your routines and achieve your goals. What you should […]

In winter the lack of motivation accumulates. You eat more and the desire to spend on the sofa multiplies. However, you have to keep exercising despite the cold and the shorter days. You just have to start! How to maintain regular physical activity in winter Stay motivated In winter, we tend to lack motivation and […]

January 1 is the best time to make good resolutions. If you have already signed up for a gym, but you don’t know what activities to do, how to resume sport after a long period without doing it, or which equipment to use, we are going to explain all about this. SOME TIPS TO GET […]

Would you like to reach your goals quickly without doing too long cardio workouts? This acronym designates a training method: High-Intensity Interval Training, which has been widely used by professional athletes. What is the HIIT method? The principle of HIIT A session of type High-Intensity Interval Training (or training in high-intensity intervals in Spanish) is […]

It is not a secret for anyone that exercising allows you to lose weight, but it must be done in the best conditions, regularly and intelligently along with a healthy and balanced diet. The following tips given by our trainers will help you to more easily eliminate some calories and lose those extra pounds that […]

There is great confusion and many myths (both among people who train regularly and among more sedentary people) around the importance and amount of water we should consume. In this post, we will try to dismantle some of the most frequent myths, answer questions and look for points of consensus where we all agree. Consensus […]

Diary of a bodybuilder 6:00 p.m: I get off work, grab my gym bag and go to the gym. It’s a relief to get back to my routine after so many days of vacation! I liked those days in town eating cooked, but the truth is, I was already a little fed up with putting […]

Today we are going to tell you a secret: everyone knows to a greater or lesser extent what they should do to look or feel better. That easy! Another different thing is that we want to hear it out loud (being honest with ourselves costs a lot) or changes our habits (the vast majority of […]

Have you ever stopped to think that the foods we eat fit perfectly within this definition? It is scientifically proven by multiple studies that a correct diet helps prevent, cure, and alleviate diseases. Therefore, let’s not be fooled by appearances: a cheesecake is much more palatable than aspirin but its components (micro and macronutrients) also […]

Speed ​​is a type of physical ability in which movement can be modulated to perform a given exercise more quickly. If you are already an experienced runner or have been training for a long time, you may be interested in doing a specific speed training that allows you to improve your marks. When a runner […]

The confinement to which the coronavirus pandemic (COVID-19) has forced us, has caused that perhaps many of us to have reduced training routines since we cannot go to the gym. This should not be an excuse for not continuing with your training, since we can start an exercise routine at home to tone the body […]

One of the consequences that confinement due to the coronavirus pandemic (COVID-19) has left us is the imbalance in our eating and exercise routines for at least two months. Being at home for so long, we’ve probably eaten more calories than we are used to and exercised less. Now the de-escalation measures allow us to […]

Can you imagine a world where we were all equally tall, short, friendly, with the same ideas? Exactly: It would be boring! However, almost no one likes himself and that is a normal attitude (human beings tend more to see their defects than their virtues) so sometimes we have to try to see ourselves from […]

Losing weight is a need that many people have, whether for aesthetic, health, or other reasons. We could think of it as a simple task to perform “control what we eat.” However, at the moment of truth, the task is not so much. For that reason, in this article, we are going to see 15 […]

It is quite possible that you have heard on occasion or other about this strange word: Anthropometry. In this article, we are going to define what it is and why it is a more effective way to measure our body condition compared to the measurement of weight. What is anthropometry or anthropometric study? The anthropometric […]

The sports industry offers many products that promise to be a supplement or boost in training, however, not all are effective. HMB is a supplement designed to increase the intensity of exercise, since in addition to being a great source of energy, it is an empirically validated product. In this article, we are going to […]

Each human being is different, both for their personality, their physical form, and much more. Regarding the physical and morphological part, we usually talk about 3 types of existing bodies, being essential to know what type of body we have to have adequate training. Therefore, if you want to obtain information about it, below you […]

In nutrition, there are many myths, one of the most frequent is that pasta makes you fat at night or that you should not eat pasta at night. Pasta properties There has long been a major campaign to discredit carbohydrates, due in part to the rise of ketogenic and hyperprotein diets. They have put it […]

When it is usually referred to as the fat or adipose tissue present in the body, it is usual to have the belief that it should be eliminated. There are two types of fat in the body, white fat and brown or brown fat. The former is usually associated with something negative, while the latter […]

There is a certain number of people who are born being intolerant to the lactose present in certain foods. This means that these individuals lack the enzyme of intestinal origin known as lactase, which is responsible for degrading lactose into glucose and galactose. This intolerance is usually accompanied by certain gastrointestinal symptoms, such as abdominal […]

That eating to lose weight is a question that brings many people down the path of bitterness. I am sure that if you put these same words in Google, you will find articles asserting many atrocities. So I have decided to write this article to clarify concepts and do my bit. To do this, I […]

This is a question often asked by people who, despite a titanic effort, are unable to reduce their body weight. In this article, we are going to look at the possible reasons that may be causing you not to lose weight I diet and not lose weight: where is the problem? In consultation as a […]

Fasting as a form of therapy One of the reasons why Elsa Pataky has been so criticized when saying publicly that she practices intermittent fasting is because this has been interpreted as an incitement to carry out risky behaviors about eating. Above all, in the most vulnerable populations, such as adolescents. They have a higher […]

Normally when I decide on a topic to write about, it is because while working I find it with some insistence. As it happens (or not), several patients have asked me this week if running on an empty stomach is good or bad. Well, who says running, says exercising on an empty stomach. So what, […]

How many hours do you have to eat to lose weight? It is surely a question that you have asked yourself on many occasions. We are going to answer this and many other questions that surround it. I would like to warn you that in this article I am going to tell you many things […]

The accumulation of abdominal fat is unpleasant for both men and women. Many people tend to have health problems and to feel frustrated, seeing how their abdomen grows without stopping. That is why we want to give you some tips so that you know how to eliminate abdominal fat without going crazy. This is possible, […]

Stay with me until the end, and you will understand why the fat vs. Muscle is an unequal struggle of forces. What is fat? What is muscle? Body fat is our main source of energy reserve. At present, the food supply is continuous. However, this has not always been the case. Our ancestors could go […]

The relationship with the body and food is a headache for many people who see how they cannot maintain the weight they would like. Sometimes emergencies appear and we set ourselves the goal of drastically losing weight in a week. This is possible? It is advisable? Let’s find out! How to lose weight in a […]

Far from the task of gaining weight can make us completely crazy, in this article I propose 7 dinners to lose weight, simple, healthy and light. Because losing weight by eating and without starving is possible. Techniques to overcome emotional hunger Hunger can you? Are you sure it’s hunger? What should I have for dinner […]

Sometimes we can find small discomfort when turning the palm of the hand up or down after having done our training. It is one of the symptoms that indicates that we have a biceps tendon tear. Understanding the injury We can find the biceps brachii in the anterior area of ​​the arm. It divides into […]

This question is very frequent both in those amateur athletes and in those who have been taking care of themselves inside and out for some time. When we start doing physical exercise, we get carried away by motivation and we get to train at least 5 days a week. Obviously, it is not the most […]

I often wonder why the vast majority of regular gym users use the so-called split routines (known as Weider) as a training routine. I think it is due, among other things, to the false belief that the torso-leg routines are for beginners and the split routines are for more advanced users, or it may also […]

Do you have to plan the training of someone who is obese like someone who is slightly overweight or normal? Surely you will say or think “of course not”. Well, it is an easy and simple answer, but do you really know what main differences there must be? As we already know, the individualization principle […]

We already know the multitude of factors that intervene to produce adaptive improvement and therefore an improvement in physical qualities and body composition. In the search to find the perfect training (an obsession of many of my colleagues and why not admit it, my own too) I realized long ago that we were making mistakes. […]

Hello everyone! Today I bring you a training routine in which we will mainly use our own body as a work tool. It is not an easy routine, so I recommend adopting the repetitions and sets well to your current fitness level. It is not a very difficult routine to understand, so each guideline that […]

When looking for changes in our physique, it is as important to eat a varied and balanced diet as it is to perform the appropriate exercises for toning. The basic idea of toning is that our body is firm when we are in a resting situation. Although it sounds simple, the truth is that it […]

We have the greatest comforts in history, all the information we want just a click away, continuous advances in health are produced that increase life expectancy, we know the universe more than ever. We have advanced more in the last hundred years than in all the history of mankind. And now what about our diet […]

To get in shape and build muscle we can do many exercises at home. It is not necessary to go to the gym. If you are tired of crowds and prefer the tranquility and comfort of training at home, read on! In addition, performing training exercises with your own weight is a very valid option. […]

To this day, it is still common to find ourselves in the sports world with the belief that strength training does not benefit those athletes or fans of endurance sports. Many trainers believe that strength work will not induce any positive adaptation, or that it will at least not be too relevant to spend time […]

Growth hormone or somatotropin (GH) is a polypeptide hormone synthesized and stored inside the pituitary gland whose function is to control protein synthesis in the muscle and the longitudinal growth of bones, therefore it regulates our growth during childhood and adolescence. And it is from the age of 20 when the endogenous production of this […]

A long time ago, functional training began to become “fashionable”, and more specifically core training. It began to be a fashion, aesthetic changes were the main claim of this training, but the health improvements and especially in the day-to-day life of those who trained in this way began to be seen from another perspective by […]

The pelvic floor is the muscular structure that supports the pelvic organs of the body such as the bladder, uterus, and rectum. It surrounds the genitals and the anus. Also, this structure is responsible for supporting the abdomen, preventing it from falling. When the pelvic floor muscles are not strong enough to fulfill their function, […]

In this second article on Training for beginners, I am going to work through some questions that arise when designing a training being a “beginner” in fitness, with routines included. If I want to lose weight, do I have to spend the day on the treadmill or on the bike? To lose weight it is […]

Hello everyone, yes, you read correctly: in this article, I am going to explain to you which is the best training routine that exists for you. In the world of Fitness, there are multiple different workouts and modalities to achieve an aesthetic, defined, and muscular body. Each gym trainer or monitor will tell you a […]