Ako sa vrátiť k tréningovej rutine po sviatkoch a znova zdravo jesť?

Holidays and celebrations are for fun. Sometimes it is a great time to exercise and eat a healthy diet, sometimes not. In both cases, it may take several days, weeks, or even months to return to your old routine. That is why you should not feel bad, but start to act step by step. Reasons why it’s so hard to continue with your old habits after the holidays Holidays usually lead to a drop in self-discipline - we feel free, we have fewer responsibilities and everyday worries. Restarting your workout feels like getting back to reality, while at the same time we feel a desire to extend our holiday for as long as possible. Exaggerating unhealthy food or skipping a workout creates the illusion that we can extend our vacation. Also, if we enjoy foods and beverages that are not part of our regular menu or eat larger portions than we are used to, we may feel exhausted from excess carbohydrates, sugar, sugary drinks, alcohol, and fatty foods. The body and body are powerless and do not cooperate with the spiritual side - it takes effort to start most activities. This makes it even harder to return to the training wave, we feel that we just can't find enough energy for that. 7 tips to get you back on a healthy lifestyle after the holidays

Take action now - don't think long

It is convenient to stay on the couch and think of excuses why not go to a workout. Even so convenient that we can stay there for hours, excuses are not over. A long walk is already a good start - better than not doing anything. If the comfort zone has already been crossed once, everything will be much easier the next time. Why not try the five-second rule, ie if you think about going to a workout, read upside down from five to one and start acting right away. So there is no time in the mind to surf the waves of the comfort zone.

Agree on a time and place to work out with a friend

Sometimes it helps to involve other parties in your training plans, so we feel responsible and don't want to let anyone down. If going to a sports club seems extremely difficult, ask a friend to pick you up before your workout. After a tiring effort, you can go out to eat together or prepare a healthy meal together. In addition to exercise, you can fill your social needs in this way. Don't forget to make a new appointment! In addition, working out together is always more fun. Why not involve not just one friend but several - it is always more confusing in the company.

Set a deadline for the first post-holiday workout

Getting back to a healthy lifestyle right after the holidays can be difficult and it's perfectly normal to take a few days to collect, but be sure to set a deadline for your first workout. It is not good to push it too far into the future - the sooner the better. Your body and mind have long been waiting for energy food. It is best to write this date on paper and affix it to the refrigerator or bathroom mirror, for example - this will make it impossible not to notice this deadline. You will most likely ask yourself "why didn't I start earlier" after the workout because you feel so much better. In addition to exercising, we cannot forget about a balanced diet, which affects our well-being, energy levels and motivation. It is easiest not to buy unhealthy food at home, to cook as much fruit and vegetables as possible. If you feel the need for extra strength after a long workout, you'll find a variety of proteins in our products that are important for svalová regenerácia a rozvoj. K dispozícii je aj hrachový a konopný proteín, ktorý je skvelý pre vegánov. Vďaka našim produktom nájdete motiváciu a energiu vrátiť sa znova k svojej predprázdninovej rutine a navyše dosiahnete očakávané výsledky rýchlejšie. Všetky naše produkty si môžete pohodlne objednať prostredníctvom e-shopu z domova alebo z balíkomatu. Nájdete širokú ponuku proteínov TU.

Self-pity only makes things worse

 After the holidays and the holidays, we can become depressed, often with shame and guilt that we have lost ourselves. This feeling is especially amplified when extra pounds are added. By the end of the day, self-blame won't take us anywhere, we'll fall deeper into the pit of black depression. If you feel that negative thoughts are taking over, plan a walk with music or a podcast. If you feel that you need more company, call a friend and invite him or her to a workout or do something else interesting together. In such moments, it is wise not to be alone with your worries. Do not forget that with thoughts and actions we create our own reality. We are responsible for our own happiness and well-being. It is convenient to blame others for the problems, but it does not help us one step closer to the desired goals.

Goal Setting

Setting new goals helps increase motivation. Why not take a vacation back as a period of new challenges. Here it is important to keep in mind the previous results and be careful to avoid overloading. Conversely, too high a training or nutrition ambition can be frustrating because they may not be achieved. It is wise to start training again gradually. The main goal could be even stronger, healthier and more energetic than before. Be it 1000 steps more every day, a short yoga practice in the morning or adding weight to the gym. Be sure to write down your goals, as they are more likely to be achieved.

Try something completely new and exciting

If you lack motivation to return to your old exercise or nutrition routine, think out of the box and try something completely new. Nowadays, there are many different ways to train, such as trampoline training, water aerobics or why not try bachata dancing in romantic hot rhythms. In winter, when it is snowing, many ski trails are open all over Estonia, and equipment can be rented in many of them. So - if alone seems like something completely new to try scary then grab a friend or partner. The same goes for food, try new and exciting recipes and flavors. If you have been traveling, remember which country cuisine you liked the most and look for recipes. Dive into Italian or Japanese cuisine and prepare a delicious dinner for family or friends. If you feel you don't have the time or will to cook and would like to lose a few extra pounds after the holiday then ICONFIT Diet WHEY Proteín a ICONFIT Diet Shake ozvieme sa vám. Sú to skvelé produkty, ak chcete cíťte sa ľahšie po sviatkoch a hľadajte náhradu jedla.  Dietná bielkovina pomáha dopĺňať bielkoviny a pritom je s nízkym obsahom sacharidov. Obsahuje vlákninu, ktorá pomáha udržiavať žalúdok plnejší a podporuje lepšie trávenie. Vysoký obsah bielkovín poskytuje aminokyseliny (vrátane esenciálnych BCAAs) potrebné pre rozvoj svalov a jeho 23 rôznych vitamínov a minerálov pomáhajú stimulovať naše telá po sviatkoch. Okrem toho extrakt zo zeleného čaju urýchľuje proces spaľovania tukov. Diétny proteín je skvelý, ak chcete mať v jedálnom lístku veľmi nízky obsah sacharidov. Je tiež vhodné ho použiť na konci tréningu, aby ste získali správne množstvo proteínu na budovanie svalov a zároveň mali plný žalúdok na niekoľko nasledujúcich hodín. Dietny koktail avšak množstvo sacharidov je vyššie. Zdrojom sacharidov je tam prevažne Palatine™ s ultranízkym glykemickým indexom, ktorý telu dodáva plynulú energiu postupom času a výskumy ukazujú, že dokonca prispieva k chudnutiu . Nebojte sa mierného množstva sacharidov v strave, sú potrebné pre energiu. Dietny koktail udržiava váš žalúdok plný! Ako diétny proteín, aj diétny koktail je bohatý na vlákninu, extrakt zo zeleného čaju a 23 rôznych minerálov a vitamínov. Pozrite si produkty TU

Pamätáš si, aké dobré bolo cvičiť

Cvičenie zvyšuje hladiny endorfínov alebo hormónov šťastia v tele. Pôsobí na telo ako droga, vďaka čomu je menej ťažké nájsť čas, vôľu a príležitosti ísť nabudúce na tréning. Spomeň si, ako si sa cítil po tréningu. Určite si mal pocit, že si pre seba urobil niečo užitočné. Cítime aj to, že máme po zdravom jedle viac energie a cítime sa ľahšie. Kompletná strava poskytuje nášmu telu živiny a minerály, ktoré potrebuje. Ak máš pocit, že z jedla nedostávaš dostatok toho, čo potrebuješ, a potrebuješ dodatočnú podporu na doplnenie svojich novoročných zásob, nájdeš CREA Shortcut komplex v našich produktoch. kombinuje BCAA 2: 1: 1, kreatín, vitamíny, minerály a rýchle a pomalé sacharidy pre energiu. Máme tiež výber ICONFIT BCAA 2: 1: 1 Komplex aminokyselín, ktorý zahŕňa aminokyseliny s rozvetveným reťazcom BCAA, vrátane L-leucínu (2 diely), L-izoleucínu (1 diel) a L-valínu (1 diel). Ide o esenciálne aminokyseliny, ktoré telo neprodukuje a musia sa prijímať z potravy. ICONFIT BCAA 2: 1: 1 je najlepším a najčistejším zdrojom koncentrovaných aminokyselín. Aminokyseliny budujú svaly, spôsobujú chemické reakcie v tele, transportujú živiny, zabraňujú chorobám a vykonávajú ďalšie funkcie. Nedostatok aminokyselín v našom tele môže spôsobiť rôzne zdravotné problémy, ako je nízka imunita, depresia alebo tráviace ťažkosti. Tieto dva produkty sú kompletnou súpravou, ktorú potrebujete na začatie tréningu, rozvoj fyzickej sily a extra energie.