High5yourfitness

300 m open water swim struggle 300 m swim...Hmm, sounds fun?!?! no?...well for me was so much pressure, you can't believe it!!! My partner is doing lots of competitions, easy to mention that he grew up in Australia and water for him is like air for me. After couple of times in which he was trying to convince me that I can swim 750m not less, he register me for a 300 m swim, indeed for a good cause: 1st that was a charity festival, where all the funds raised will go to the people in Africa who don't have drinking water, and 2nd which is more personal, me trying to overtake my fear of being in deep open waters and swim. Easy to say but hard to do it, I would say! ....why so?!!?!?! for me being in open, deep water is like jumping from Titanic and trying to survive no matter what?!?!? is crazy, isn't it?:) Same happened this time, he was trying to make me feel more confident by explaining me how easy is if I will keep calm and just swim...well, let me tell you how was i

Water, the SECOND important ingredient of your existence. Hey, do you know which is the FIRST? Please leave a comment if you do and I will compliment you with the best words I have:). ok...let's see, WATER, according to ( www.dictinary.com ) is : - a transparent, odorless, tasteless liquid, a compound of hydrogen and oxygen, H 2 O, freezing at 32°F or 0°C and boiling at 212°F or 100°C, that in a more or less impure state constitutes rain, oceans, lakes, rivers, etc.: it contains 11.188 percent hydrogen and 88.812 percent oxygen, by weight. We're done with chemistry and let's understand why is so important?!? 1. You are an average of 80% water, your blood, your brain, your muscles etc. 2. Dehydration leads to muscles fatigue, memory loss, organs function failure, etc. 3. Helps your body to cool down. 4. Helps in digestion, moving the bowel and eliminates the toxins. and so on, there are many other reas

Stretching is important for flexibility, range of motion and injury prevention.   You know, when you experience pain in your knee joints and the doctor is telling you :" don't do squats!", well that doctor is not giving a solution but gives you painkillers and delaying to resolve the problem. Instead of that, he could easily tell you to buy a foam roller and roll your legs and of course stretch yourself in a proper way or maybe just join some flow yoga class or just hot yoga, is still good for you.   Why we need stretching: 1. Reduce risk of injuries. If your muscles are too tight, you first feel uncomfortable and second can lead to injuries. 2. Increasing flexibility reduce resistance on your muscles during different activities. 3. Helps release post workout pain. 4. Is part of your workout.   When you stretching, the muscle fiber is pulled out to its full length and then the connective tissue takes up the re

Food that helps you lose weight From my own experience, i can tell you that there few pieces in this puzzle that can help you lose weight and that is the food your are eating. I will start with few fruits that are essential for your health and also helps you drop few cm on your waistline: - lemons - drink a glass with warm wather with few slices of lemon on the empty stomach, this will boost your metabolism and help you lose weight) - grapefruits - they have good cholesterol, which will anihilate the bad one - blueberries, blackberries, raspberies are very low in sugar - apples and especially the green ones as they are having lots of fiber and help you move your bowel - pomegranate - full of antioxidants and can be used for dressing in any salades - kiwi - full of vitamin C - coconut - has the good fats which will give you the right fuel for your workouts - coconut water has electrolytes that keeps you hydrated for long time - papayas - low calories and has the enzime to

Resting is good for you :) Is good to have at least 8 hours of sleep every night. if you not getting those hours of sleep during the night then try to have a nap in the afternoon so you can let your body recover after all the stress, trauma during the day you putting up to. What is happening during your sleep: adequate sleep helps you keep yourself healthy,  -  improves memory (something is happening while you sleep that makes you learn easily what is to learn after you wake up(a 2010 Harvard study suggested that dreaming may reactivate recently learned material, which will help improve memory and boost performance)). - if you not get more then 6 h of sleep per night  then your body can go into a higher blood level of inflammatory proteins whih is linked to heart disease, stroke, diabetes, arthritis and premature aging. - you are more creative after a good sleep - if you are dieting then you need to have a good sleep ( "Sleep and metabolism are controlled by t

Rowing and its own benefits What muscles are you using during your rowing workout: - your abs - biceps - a bit of pectoral muscles - trapezius and rhomboids - buttocks - quads - calves - upper thighs What are the benefits: - is a good option for your cardio and weight loss - endurance exercise that increase heart action - muscle toning using part of your muscles each stroke - stress reduction and helping increase the amount of endorphines released in the brain, which can reduce stress and even lift the feelings of depression.

Broth - in my culture is an essential meal that is never  missing from our tables. We use to make it also as a celebration special meal or after a really nasty party with lots of drinks (once or twice a year, ha, ha , ha) We  call it "ciorba"  means "soup" in english, and is made out of different ingredients as veggies, roots, meat or simple bones, but lets call it broth as is commoun these days. This can be: Bone broth  as is made of beef bones with lots of vegetables Chicken broth , instead of bones we are adding chicken and ofcourse veggies with lots of roots Veggies broth , made out of veggetables and roots. Its a simple process of making it and everyone can make it in their own house. I will give you a short exemple: In 5l water  you boil few beef bones, after you clean all the foam is forming on top of the boiled water, you adding : 1 carrot, 1 parsnip, 1small celery root, 1 big anion, few garlic cloves, 1medium red bellpepper and 1 yellow, some

Cellulite What is cellulite? As some few people knows about, cellulite is a persistent subcutaneous fat causing dimpling of the skin, especially on women's hips and thighs. So the fat in the subcutaneous layer of the skin is packed into chambers, with wall made of connective tissue (stretchy collagen and elastin). Cellulite occurs when the capillaries break down and allow water to leak into the tissue. the fluid accumulates, causing the collagen and elastin fibres to lose their elasticity. Connective tissue can be weakened by the hormones, lack of exercises and muscle tone, excess bad fat and poor circulation, says New YorkCity - Based dermatologist Cheryl Karcher, MD. Dont worry ladies, dont cry, cellulite happens to women of all shapes and sizes, as Shira Ein Dor says, owner of the American Cellulite Reduction Center in New York City.     " I even treat Victoria s Secret models. They are very lean, they work out and eat well, they do everything right but they stil

Cardio vs Weighted training Cardio benefits:  -  lose weight  - present breast cancer for women  - relieve stress  - eliminate depression  - improve your health by eliminate faster the toxines  - stregthens imune system  - builds stronger legs and lungs  - prevents high blood pressure  - healthier mind Weighted training benefits:  - keeps your weigt controlled by reducing body fat and adding muscle mass  - good body mechanics  - protect bone health and muscles mass  - makes you stronger and ftter  - sweat which helps you eliminate toxines  - improve quality of life

One month of weight loss tips How you lose weight easy? Actually, the formula is quite simple but the process takes a bit of time, patience and lots of cardio. First week: start to eat less and do more cardio: walking  is not cardio but helps to use the energy, running, rowing, spinning, climbing, cleaning the house, taking the stairs, etc. Second week : do more cardio, ask your friend to join you so you can have more fun, add some weights into your trainig, do a 3 times per week a weighted high intensity training, eat less bread and more vegetables. Third week:  lots of cardio, you can have a session in the morning and one in the evening for 20 minutes of light running. 15 minutes weightes training for 4 times a week, you can choose 2 days in a row with one day off. have your meals organised and same time with no more bread and processed food and add some more vegetables and few fruits. Forth week: you starting to see the results, keep your running morning and evening a

TEA vs WATER 👀 Tea benefits:  1. can boost exercise endurance  (antioxidants in green tea increase the body's ability to burn fat as fuel 2. reduce risk of heart attacks 3. fight free radicals 4. protective against different diseases included cancer; 5. hydrate the body (despite de caffeine) 6. lower risk of Parkinson 's disease 7. green tea can act like a back up sunscreen against UV radiation; 8. lower the BMI 9. better process of sugar 10, due to the fact that they contain polyphenols improve memory and fast learning; 11. has the effect of relaxing Water benefits: 1. increase energy and relieves fatique 2. weight loss helper 3. eliminates the toxins 4. improve skin structure 5. boost immune system 6. natural headache remedy 7. prevents cramps and sprains Drink water and enjoy drinking tea as well, as both have lots of benefits for yourself.

ABS, ABS, ABS Yes, all of us we like those six packs but how we can have them? In reality abs are made in the kitchen:), but how? is only about the intake and the energy you using to lose that unwanted bodyfat:). You need to be conscious about how much intake versus how much outake, how we do that?: - wake up in the morning and have a glas of warm water with lemon - eat your breakfast and never skip it otherwise your body will stay in starvation mood and gain weight easily - do your exercise focusing on the breathing and bracing your core (abs are made out of lifting rather then abs exercise) - have enaugh rest to let your body rest, stress cause gain weight. All of these been said, i will suggest you to laugh long, be happy and lift all the weights. Happy days!

Sweating ...oh, i love sweating ..:)and yes is good for you!! - we release sweat to help regulate our body temperature to prevent it from overheating - sweating helps your body to eliminate toxins, which support proper immune function and prevents diseases - helps you kill the viruses and bacteria that cannot survive in temperature above 98.6^F, as well as on the surface of your skin - sweat is the results of any intense exercise but also you can induce sweating via sauna With all these benefits dont forget though to hydrate yourself and replace your electrolytes after each session of heavy sweating. Do HIIT (high intensity interval) for 20 minutes and you will see the sweat will invade your body easily Exemple  :  4x10 m suttle run                    10 burpees box step overs                    10 lunges. hands overhead                    10 russian twist          Repeat for as many rounds as possible in 20 minutes. Good luck with your sweat for today:) ..and if

Fresh Juices vs. Smoothies What should I choose when is about my health?!?! The nutrients that all these food gives me?!?!? So let's take the Fresh Juices and see what are the benefits: " As you all may know what is made of the juice -  is the extraction or pressing out of the natural liquid contained in the fruits or vegetables." Benefits:  some of the juices are rich in vitamins and minerals, folic acid and potassium, excellent source of bioavailable antioxidant phytochemicals. Downside: many fruits juices have a higher sugar (fructose) contect than sweetened soft drinks (ex: grape juice has 50% more sugar than Coca Cola.) High amount of juices couses dental decay (natural contain of acids, which chemically dissolve the enamel of the surface of the tooth. Now lets take the Smoothies and see the benefits: Especially the green ones: * natural weight loss *increased consumption of fruits and vegetables *easy d