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Training

⚠️ FITNESS MYTH 🚨 ALARM

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 “I want to reduce my belly fat, so I do crunches every day!” 

This or similar statements I still hear quite often talking to people.

Sorry, but it is NOT possible to reduce body fat in a certain area of your body, the so called spot reduction of fat is a myth, besides you are planning to go for a liposuction (NO NO NO). 😳

Most people know that if you want to grow muscle, e. g. your biceps, then you have focus on training that area. But reduction of body fat doesn’t work like that. Body fat can only be reduced overall, best achieved by focusing on your diet and a caloric deficit, as well as focus on a balanced training for your whole body, with a right mix of cardio and strength training.

➡️ Please help to debunk this fitness myth by tagging your friends who might still believe in that myth!

➡️ You know any other big fitness myths, please share them with us so we can help to bust them.

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Training

GOAL SETTING FOR THE NEW YEAR

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🎆 A couple of weeks in to 2018, now is a crucial moment to not lose your initial motivation on your new year resolutions. 🕳

A good way staying motivated long term is to make sure you keep progressing and reaching your goals. 📈🏆

But what is a good way to set your goals? In your job you might have come across the term SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).

Setting goals for your health or any area in your private live should follow the same principles, your goals need to be specific so you can track the progress, and it is important they are set so you can reach them in the desired time frame.

💡So what should be your first steps:💡

🎯 Set your fitness goals – think about a small step that can be realistically achieved in a shorter time frame

📔 Make a plan to achieve them – set a weekly exercise schedule that you can keep consistent week by week

🖎 Keep tracking your progress – with Body Stats and Workout logs

👤 Ask for help of a professional – exercising is a complex matter and it can be very beneficial to get individual tips and tailor-made workout plans

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Training

STRENGTH TRAINING FOR WEIGHT LOSS

WHY STRENGTH TRAINING WILL SUPPORT YOUR WEIGHT LOSS!

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When it comes to exercising for weight loss, the first thing people usually think about are cardio workouts, but maybe that’s only a part of the solution.

It is true that a cardio session when performed with the right intensity and duration can burn off a good amount of calories, most likely even more than a weight training session done for the same amount of time.

However, there are some reasons why STRENGTH TRAINING will be even more beneficial for your weight loss success:

  1. It will your boost your metabolism for up to up to 38 hours after the workout, during that period your body will burn more calories even while resting.

  2. Increasing your overall muscle mass by strength training will generally increase your resting metabolism, it is as simple as: The more muscle mass you have, the more energy your body will need, even during resting periods.    

So what is the best way to reduce your body weight and bring down the percentage of body fat?

Best will always be a combination of STRENGTH TRAINING + CARDIO WORKOUTS + DIET.

If you new to strength training or interested in personal training, please contact me by directly at any time.

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Nutrition Street Food

BÚN RIÊU CUA & BÚN ỐC

NUTRITION INFORMATION – HANOIAN STREET FOOD AND LOCAL SPECIALITIES


Another classic in the Hanoian cuisine are Bún Riêu Cua and Bún Ốc.

Most common you will find both dishes served in the same food stall or restaurant, both come with a similar tomato based broth, with a slight sour taste that is both fresh and light.

There are two main varations, either served as Bún Riêu Cua with fresh-water crabs or as Bún Ốc with fresh-water snails. Crabs and snails are actually quite similar in terms of calories and macronutrients. They are both a good and inexpensive source of protein, low in fat and contain almost no carbs.

The crabs are first shredded raw and after that the meat is boiled together with the shells. Due to that process the dish will be high in calcium which is emitted from the shells. On the other hand snails are naturally high in iron. So both variations are actually rich in micronutrients. Even though crabs and snails are similar in terms of calories and macronutrients,  Bún Ốc will be slighty higher in calories and fat since in most common the snails are pan fried after cooking.

Besides your main choice of having crabs or snails, there is a big selections of additional ingredients offered to be added to your dish.

Very often a small portion of tofu is added, which would be a good source of protein, but unfortunately the tofu is fried as well, so it will also be high in fat.   

Also available are some meaty options, that can be short boiled lean beef (thịt bò tái) or lean pork sausage (giò lụa). Even though the sausage is made from lean pork it will be a bit higher in fat and calories compared to the beef option.

And of course the dish itself will always be high in carbs, offering a decent amount of noodles per serving, but more unfortunate also coming from a fair amount of pure sugar added to the broth for seasoning. Unfortunately this goes for most local noodle dishes served with broth.

I hope the information in the Hanoian Street Food and Local Specialties series remains being helpful for you, please contact me any time if you have any further questions.

Categories
Nutrition Street Food

VIETNAMESE NOODLES

NUTRITION INFORMATION


In the Vietnamese cuisine there is a wide range of NOODLES available, they come in many different tastes, shapes, textures and even various colors. But what are actually the differences in point of NUTRITION?

Obviously very common are various types of Rice Noodles, most widespread Phở and Bún, which are used in so many dishes and variations. Those noodles main ingredients are rice flour and water. From a nutrition point they consist mainly of carbs, however they also offer a bit of protein and a small amount of fibers.

The Vietnamese Glass Noodles (Miến) are made by starch extracted from the roots of the Canna plant (củ dong). Those kind of noodles are sometimes considered to be a great substitute to rice noodles since they are not made from rice, and as a result are supposed to be low in calories and carbs. Unfortunately the truth is complete contrary, since the main ingredient is starch, those noodles actually mainly consist of carbs, and are very low in any other nutrient, protein and fiber.

Another type of noodles that are very common are the yellow instant noodles (Mì). Unfortunately from a nutritional point they are also not the best choice. They are mainly made from wheat flour, the yellow color is advertised to come from eggs or potatoes, but unfortunately very often it only comes from artificial color. The noodles are pre-boiled and after, in order to dry them and keep their form, they are deep fried before packaging. As a result of the frying process they contain much more fat than other types as noodles, mainly very unhealthy trans fat. So ultimately they are also much higher in calories while offering less protein, carbs and fibers.

In the table attached you can find more detailed nutrition facts for all those types of noodles. As always, please consider that the recipes and production can be quite different from one manufacturer to the other.

The best is always to choose fresh products from local vendors you know and you can trust.

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Training

Would you prefer RUNNING over other cardio workouts, but recurring PAIN is holding you back?

More than during cardio sessions on an elliptical or bicycle, running can put a fair amount of stress on your body, especially your joints. This often can result in pain in your knee, ankle, back or other areas, felt during or after a training session.

Often the first suspect is that using a wrong kind of shoe is causing the troubles. This can be a part of the problem, but more likely it is a sign that the running form is not quite right.

The general conception is that everybody knows how to run, since it is an automated movement pattern we have learned in a very early stage of our life. But there is actually much more behind it, running is a complex exercise that can cause pain or injuries if performed wrong. Only when executed in a proper way your workouts will be most beneficial for you and you can prevent pain or long term injuries.

Getting fit for Summer

Finding the right running form is a very complex topic and can not fully be explained in a brief post, you can use the short summary below as first indication and a simple check list to see where you stand with your current form:

  1. BALANCED FORWARD POSTURE:
    stand tall, shoulders back, hip forward, lean slightly forward from your ankles not your waist, engage your core and keep your hips straight, head looking forward not down, arms bent at the elbows 90°
  2. MIDFOOT STRIKE:
    bring your knee up while moving forward to set the next strike, land on your midfoot first, run gently without pounding to the floor

To improve your running form there are specifically developed exercises available which can be added to your weekly routine easily.

Besides your running sessions it is also recommended to implement regular strength training and focus on stretching to your weekly workout plan which will supplement your training success.

Please contact me directly if you interested in more details about running techniques and how to improve your own running form.

Categories
Nutrition

LOW CARBS or LOW FAT?

What is the better method to support you to reach your dream weight?

Actually there is no single answers to that question, loss or gain of body weight will in first place be determined by the total amount of calories you are consuming. Neither carbs nor fat are generally bad, it is just important to focus on eating healthy carbs and healthy fats.

GOOD CARBS:
Vegetables, fruits, beans, sweet potatoes, brown rice, whole grains and their products
Focus on carbs high in fiber with a low glycemic index (slow rise of blood sugar), and avoid pure sugar and refined (white) grain products.

GOOD FATS:
Unsaturated fat sources as avocado, olives, fatty fish, nuts and seeds (and their oils), also eggs and coconut oil
Reduce your intake of saturated fats as in fatty pork and fatty beef, and avoid trans fats which are high in all deep fried and baked food, processed food and margarine.

Besides that don’t forget to always add enough protein to your diet.

Let me know if you have any further questions on that or any other topics.

Categories
Nutrition

WEIGHT LOSS TIP: Slow and Steady Wins the Race!

Have you ever tried a crash diet? How long were you able to follow it through?
And in the end, have you been able to maintain the reduced weight or did you get trapped by the common yo-yo effect and regained the lost weight or more?

So no matter if you decided it is time to get rid of some extra kilos or you just want to start living healthier, don’t try to go with a quick fix, simply because something like a quick fix leading you to a long term success does not exist.

Once you get started with your transition to a healthier live, STEP 1 would be to start looking at food in a different way and start increasingly to choose healthier food. This can be very challenging since often it is not clear at the first look what the good nutrients are and which food includes a lot of hidden sugar. In general it is always a good start to stay away from processed food and to prepare meals as much as possible by yourself, using simple and fresh ingredients.

In STEP 2 you will increase the frequency of eating clean meals up until you reach a level where at least 80% of your meals are clean & healthy food choices.

Please be mindful that for a long term success following 2 components are mandatory:

  1. Eat clean & healthy food for at least 80% or your meals, up to a maximum of 20% can be your personal allowance to indulge yourself, but you have to be strict with yourself for those 20%, best you set yourself a weekly allowance in order to not get over that number

     

  2. Regular exercising is key to be able to achieve and maintain your results 

And always remember, this is not and should not be a short term diet or workout plan before heading to your next beach vacation or school reunion, this whole process can be the change of your lifestyle and once you into it you will find out you will have no urge to go back to old habits anymore.

During the workout sessions with my clients I always provide nutritional guidance as well. Only once you are getting your nutrition right you will be able to achieve your fitness goals.

Any further questions, please feel free to contact me directly any time.

Categories
Nutrition Street Food

BÚN CHẢ – Full Nutrition Insights

Who doesn’t love Bún Chả?

ALL DETAILS ON CALORIES AND NUTRITIONAL FACTS FOR THIS REAL HANOIAN CLASSIC!


As for any kind of street food, the amount of calories and nutrients can vary quite a lot due to different ingredients and offers of each vendor.

For Bún Chả the ratio between fat and protein is mainly influenced by the percentage of pork patties to pork belly. The patties are usually made of rather lean meat, while the pieces of pork belly offer a high amount of fatty parts. So more patties and less belly would lower the ratio of fat per portion.

However, the main factor for the total amount of calories remains the portion size. A bigger portion will have more calories, even if you just eating pork patties.

A regular portion size would be served in a smaller bowl and might cost around VND 25,000. The grilled meat often would be half-and-half for pork patties and pork belly.

Some places have specialized in offering larger portions, often those portions would consist of more patties than pork belly, so they will offer a higher amount of protein, still the bigger portion will always have more calories.

ADDING SOME CRISPY NEM RÁN TO YOUR MEAL?
Be careful about additional calories here. Nem Rán can vary from 80-120 calories depending on their size. They are deep fried, so they will always contain a rather high amount of fat per portion.

LIKE TO DIP SOME FRESH HERBS INTO YOUR BOWL?
Please go ahead, the herbs will not only offer a fresh and tasty touch to your meal, they will also offer a high amount of micronutrients and fibers.

I hope the information in the Hanoian Street Food and Local Specialties series remains being helpful for you, please also check out my other post from this serious and stay tuned for more posts to be issued soon.

Categories
Training

GETTING READY FOR YOUR SUMMER VACATION?

No, I am not going on vacation yet, but many of our Hanoian fellows are ready to go. Holidays are a great time to relax and recover and it is perfectly fine become a bit lazy and laid back during that time. However, you also don’t want to be completely inactive and throw all your healthy habits completely overboard, especially not if you are planning for a longer vacation over weeks or months.

A quick vacation workout can be done at any place and without bringing any equipment with you. Please find attached a sample strength workout template that can help you getting started with your vacation training.

All exercises can be done with body-weight only. Optional you can organize a simple resistance band, which is a lightweight and will not take any space in your luggage.

You can do this workout 1-2 per week and maybe try add an additional cardio session here or there, that can be short and simple as well, a quick run along the beach, a bike ride in the mountains or a quick swim in the pool.

Also In terms of food and diet, holidays should be the time of the year you allow yourself some indulging. Also here, don’t go completely overboard with calories for a longer period of time, you will regret that once it’s time to go back to work after your holidays.

Even when traveling for a longer time and when you are limited to eat out instead of cooking yourself, there are always options that are better than others, for instance you can order chicken or fish instead of fatty pork, and try to stay away from deep fried and super oily food and an excessive amount of sugar.

STAY FIT AND HEALTHY AND SEE YOU BACK SOON!

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