What healthy breakfast should you have to start the day with energy?
A breakfast of oatmeal is the perfect way to start the day. Adopt the recipe for overnight oats, a no-cook porridge that has the
advantage of being prepared the day before in less than 5 minutes. When its time to eat it, all you have to do is personalise it with
healthy ingredients, such as seasonal fruit, seeds or dried fruit.
How can I get more fibre in my diet?
To get the full health benefits of fibre, include at least 5 servings of fruits and vegetables a day in your diet and choose whole grains.
Among the foods richest in fibre are dried fruits, seeds, legumes, fruits and vegetables, which can help you stay fit and create healthy
meals. Try to keep well hydrated and make gradual changes to your diet. You'll soon see the benefits.
How can I get into a good mood and be productive in the morning?
After a night’s sleep, the body needs water, natural light and movement, whether it’s stretching, walking or even breathing exercises. Choose a series of easy-to-remember numbers and create your own 3-step morning ritual to oxygenate your brain, get rid of tension, and get the most out of your day: good mood and productivity guaranteed!
What should you eat or not eat before training?
In order to feel your best and to optimise your performance during training, opt for a light meal about 3 or 4 hours before starting the session. To avoid digestive upsets during sport, swap fatty foods, sweets and red meat for lean protein and low glycemic index foods.
In order to condition your brain for sleep, it is important to understand that insomnia is sometimes a consequence of bedtime anxiety. By testing methods proven in cognitive therapies, such as paradoxical intention, replacing negative anticipation with positive thinking, or releasing anxiety related to the tasks to be faced the next day, you can play with your brain to regain quality sleep. Many other simple tricks can give your brain the signals it needs to help you fall asleep.
Subscribing to sports podcasts is the ideal way to feed your practice without wasting time. They are available on-demand and can be listened to on the move or even during your training sessions. There are podcasts for runners, such as In the Mind of a Runner, those aimed at professional athletes, such as Raising Your Game, or those covering a wide range of subjects, such as Just Fly Performance. All you have to do is choose yours!
The brain is capable of reconfiguring and developing throughout life! To maintain your brain agility, adopt good habits regarding sleep, nutrition and physical activity and train your brain on a daily basis by constantly challenging it with new challenges and exercises in concentration, memorisation or reasoning!
According to Joel Friel, author of the book “Performing after 50”, age-related loss of performance is not inevitable. He advocates continuing to challenge your body with high-intensity strength and interval training. With plenty of advice on rest periods, the level of difficulty of efforts and sports nutrition, this book gives interesting leads that go against certain preconceived ideas.
Many recipes for snacks provide energy to sportsmen and women and help them build muscle; even better, they are homemade: gingerbread, smoothies, granola, roasted chickpeas, recovery sandwiches, etc. Choose them according to your habits, your objectives and the time you have to prepare them.
How can you program your brain to sleep better?
According to some sleep specialists, better sleep can be achieved through a change in mindset, especially in cases of insomnia. By trying to let go and not focusing on the issue, it is possible to gradually rediscover restful nights. In any event, knowing how your brain prepares your body for sleep can only help you adopt the right habits to fall asleep.
What is paleo fit, and how do I get started?
Paleo fit is inspired by the caveman lifestyle of hunting, fishing and gathering in the wild. This type of exercise is usually combined with the Paleo diet. To try this training method, do slow-paced endurance activities, interspersed with weight-training and intense cardio sessions, to relive the adrenaline rush our ancestors had while hunting.
Can I opt for the Paleo diet when I do sport and exercise?
The Paleo diet has a number of advantages for staying healthy. It is compatible with exercise and even offers several advantages, provided that you keep an eye on the balance of your meals. Carbohydrate intake may need to be increased for intense or long periods of exertion. Every individual reacts differently, so listen to your body to adapt your food intake to your needs.