Blog

Step 4 - Reaching higher

Step 4 – Reaching higher

Posted on by Metanoia Journey

For anyone wanting to push a little bit further and reach higher, find a type of HIIT exercise that you enjoy doing regularly.

High intensity Interval Training (HIIT) involves short bursts of intense exercise alternated with low-intensity recovery periods. A good guideline is to strive for 70 to 90 percent of your maximal heart rate during the high intensity periods and 60 percent of your maximal heart rate during the recovery periods.

High intensity gym classes and boot camps are other popular options when you want to push your fitness goals higher.

Outside of the gym, other examples of HIIT exercises you can do include mountain biking, hill sprints, and circuit training.

Health Disclaimer

Posted on by Metanoia Journey

This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, or in any linked materials, are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment.

If you or any other person has a medical concern, you should consult with your health care provider or seek other professional medical treatment. Never disregard professional medical advice or delay in seeking it because of something that have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency services immediately.

The opinions and views expressed on this blog and website have no relation to those of any academic, hospital, health practice or other institution.

Setting achievable goals

Posted on by Metanoia Journey

Setting achievable goals is an important part of any weight loss or health improvement journey. When setting goals, it is important to make sure that they are specific, measurable, achievable, relevant, and time-bound (SMART).

  1. Specific: Your goals should be clear and specific. For example, instead of setting a goal of “losing weight,” set a specific goal of “losing 4.5 kilograms (10 pounds) in the next 3 months.”
  2. Measurable: Your goals should be measurable, so you can track your progress and see how close you are to achieving them.
  3. Achievable: Your goals should be realistic and achievable. While it’s important to set ambitious goals, it’s also important to make sure that they are within reach.
  4. Relevant: Your goals should be relevant to your overall health and fitness goals.
  5. Time-bound: Your goals should have a specific deadline, so you have a sense of urgency and can stay motivated.

When it comes to weight loss, it’s important to set realistic goals. Aiming to lose more than 1 kilogram a week isn’t sustainable and could lead to frustration and giving up. A realistic weight loss goal is losing 0.5-1 kilogram per week.

It’s also important to set goals related to other aspects of your health, such as increasing your physical activity, eating more nutrient-dense foods, and reducing stress. Setting goals that focus on overall health, rather than just weight loss, will make it more likely that you will be able to maintain your weight loss in the long term.

In conclusion, setting achievable goals is an important part of any weight loss or health improvement journey. By setting SMART goals, you can track your progress, stay motivated, and achieve your health and fitness goals. Remember that it’s important to set realistic goals, and also set goals in other aspects of your health, not just weight loss. It is important to use both pounds and kilograms when setting goals so that you are aware of the weight in both measurements.

Essential Fats & Proteins

Posted on by Metanoia Journey

The human body is a complex machine that requires a variety of essential nutrients in order to function properly. Two of the most important of these are essential proteins and essential fats.

Proteins are the building blocks of life, and they play a vital role in the growth and repair of tissues throughout the body. They are also necessary for the production of enzymes, hormones, and other body chemicals that are essential for proper bodily functions. Without adequate protein in the diet, the body would be unable to repair and maintain itself, leading to a wide range of health problems.

Similarly, essential fats, such as omega-3 and omega-6 fatty acids, are critical for the proper functioning of the body. These healthy fats are important for brain function, cell growth, and the body’s ability to fight inflammation. They also play a role in maintaining healthy skin and hair. Without enough of these essential fats in the diet, the body would struggle to maintain optimal health.

It’s important to note that the body can’t produce these essential nutrients on its own. These nutrients must be obtained through diet. This is why it’s important to include a variety of protein-rich foods, such as lean meats, fish, and eggs, as well as healthy fats, such as avocados, nuts, and seeds, in your diet.

In conclusion, essential proteins and essential fats play a crucial role in the proper functioning of the body, and they must be obtained through diet. By including a variety of protein-rich and healthy fat-containing foods in your diet, you can ensure that your body has the essential nutrients it needs to function properly.

Calories and kilojoules

Posted on by Metanoia Journey

When it comes to eating food, not all calories and kilojoules are created equal. While some foods provide our bodies with essential nutrients, others are high in “empty” calories and offer little to no nutritional value. This can have a significant impact on weight loss and weight gain.

Empty calories are calories that come from foods that are high in sugar, saturated fats, and refined carbohydrates. These foods, such as candy, soda, and processed snacks, provide the body with little to no vitamins, minerals, or other essential nutrients. They can also contribute to weight gain and other health problems, such as diabetes and heart disease. Consuming empty calories regularly can lead to an excess intake of calories, leading to weight gain and obesity.

On the other hand, nutrient-rich foods are foods that are high in vitamins, minerals, and other essential nutrients. These foods, such as fruits, vegetables, lean proteins, and whole grains, provide the body with the nourishment it needs to function properly. They can also help to protect against chronic diseases and promote overall health. Incorporating these foods into your diet can help you to feel full and satisfied while consuming fewer calories overall, which may help with weight loss.

For example, a 100g of french fries has around 365kcal, while a 100g of broccoli has only 34kcal. But the broccoli is a nutrient-rich food, providing vitamins and minerals, and the french fries, despite having more calories, is an example of empty calories, providing no real nutritional value.

It’s important to keep in mind that the key to a healthy diet is balance, and not to avoid entirely the empty calories, but to consume them in moderation. By including more nutrient-rich foods in your diet and limiting the intake of empty calorie foods, you can ensure that your body is getting the essential nutrients it needs to function properly and also help with weight loss or maintenance.

In conclusion, not all calories and kilojoules are the same when it comes to eating food. While some foods provide our bodies with essential nutrients, others are high in “empty” calories and offer little to no nutritional value. This can have a significant impact on weight loss and weight gain. Incorporating nutrient-rich foods into your diet and limiting the intake of empty calorie foods can ensure that your body is getting the nourishment it needs and help with weight loss or maintenance.