What is the DASH diet?
First thing’s first, what is this diet and what does it do really? The DASH diet was made for people with high blood pressure, as it stands for Dietary Approaches to Stop Hypertension, and all you need to do is just love fruits and vegetables a tad bit more than you already do. It basically encourages power-house-ingredients that are rich in potassium, calcium, protein and fiber that all help lower blood pressure. You need to also include more lean protein, wholegrains and low-fat dairy.
How the DASH diet can help you lose weight?
Just like any diet, following rules and watching calorie intake is crucial. The DASH diet limits your sugar intake, added salt, processed food and trans fats. That alone is key to losing weight; adding also dietary fibre from wholegrains and legumes can help promote a better metabolism which in return aids in your fat burn.
What is the great thing about following the DASH diet?
Since this diet targets high blood pressure and works to reduce hypertension and heart palpitations, it gives you a smoother workout experience when combined when you don’t need to feel too tired and out of breath, and regular exercise will just speed up your weight loss process. Another encouraging aspect of following the DASH diet is that meals are quite easy to prepare at home especially to take to work, there are a ton of diet recipes for lunch available online as well as breakfast, dinner and light snacks; and if you feel like spoiling yourself, we have so many healthy food options that are tailored to your needs on our website. Diet recipes for lunch time
The DASH diet is not one of those diets that you need to starve in order to follow a healthy lifestyle and lose weight, and gym time does not need to be a very unpleasant time for you. You don’t have to suffer from medical issues to follow it, but including ingredients in your diet that deflate high blood pressure makes everything better for you overall and in the long run.
Have you ever had that moment after a meal where you wondered to yourself: “Did I really just pay that much for a quinoa salad?
We all thought that this year we will be able to wholeheartedly say that the Ketogenic Diet is “so 2019”, but no it is still going and running on full force taking over our lifestyles, social media and conversations.
Clueless as to which group class you should go for? Totally fine, we’ve all been there!
Are you going above and beyond in your weight loss journey and still can’t see any results?
Intermittent fasting is officially, totally a thing now. For some people maybe, it’s more like “Oh, you mean Ramadan?” Well, not technically there is actually a difference.
While culturally and especially in Amman, the Holy Month encompasses traditions of feasting rather than moderate eating, you can actually go above that and use it to your advantage to shed all this quarantine weight you might have helplessly put on. Here are a few tips to get back on track during Ramadan:
While the city of Amman is slowly going back to it’s livelihood amid the pandemic, it is without a doubt that gyms will not be open anytime soon, so it’s going to remain home workouts for now. Everywhere in the world people have proven that they can make a workout schedule work during quarantine, effectively and productively, but a lot of people are wondering whether or not it is healthy to workout while fasting or not. Well, the simple answer is that you can’t put the word workout and unhealthy in the same sentence, but there is a right way to do it that you can benefit from.
We’ve all taken the internet as our own personal dietitian and thought it was going to change our lives for the better; we hate to be the bearer of bad news but that’s not the case at all. The interwebs is full of insight on just about anything, but it is also filled with different opinions and theories. When you’re about to be more serious than ever about adopting a healthy lifestyle with long term goals...
It’s not news anymore that home workouts is all we’ve got for the time being, and at least for the next quarter of this year thanks to the coronavirus that’s taken the world by a storm. Jordan is doing well in comparison to the rest of the world, but it is safe to say the gyms in Amman won’t be open anytime soon for precautionary purposes. If you’re about the look-good-feel-good life, then listen up, because it does come with a bonus - it won’t cost you expensive exercise equipment, just good ol’ affordable resistance bands that go hand in hand with your weight loss, strength training and toning your entire body.
We are all familiar with dopamine when it is related to exercise, but not so much when it comes to food. If you were ever wondering how someone could possibly be addicted to going to the gym, it is because they’re keen on getting their daily dopamine fix. Dopamine is basically a happy hormone, that your body releases through utmost exhaustion while working out - and when you start feeling it regularly, there is no going back and you won’t ever imagine yourself without it! Good news ladies and gents, because that happy pill we give ourselves can be also done through eating certain foods, and we’re not talking about everybody’s favorite junk food therapy, there are healthy alternatives high in tyrosine which is the amino acid that aids in the production of dopamine. Here are 4 foods that can boost your dopamine and hence make you oh so happy:
Adopting a healthy lifestyle can be difficult, but maintaining it can be even more difficult if you make a few wrong decisions that were not advised by a professional. There are a lot of things we tend to do merely based by things we read on the internet or solely base them on someone else’s experiences. We sat with Faten Abu Hasna, a specialist in clinical and sportsmen nutrition in Amman, Jordan who set the record straight on topics regarding leading a healthy lifestyle.
Boxing has gained a lot of popularity over the last couple of years, and for good reason. Whether it is weight loss you’re after or muscle development, you can literally achieve anything you want off your body just from boxing. We’ve heard a lot of people adopting boxing as part of their lifestyles with most gyms in Amman offering it in many forms, and at many places where you can be learning professional boxing and nobody ever regrets it! Here is why we think you should be the next one talking about it:
What everybody knows about nuts is that they for one are delicious, but also extremely therapeutic to munch on. If you’re a nuts lover and on a healthy lifestyle, then this reading is for you. What you might not know about nuts is that they actually can help boost your metabolism which in return will help you burn fat and lose weight, especially in the belly area. While you’re here, grab a bowl of nuts because we’re about to break some truths on how nuts can help you get those body goals:
The proper nutrition is especially essential for those who exercise, and the internet is filled with theories and different opinions on what really needs to be done. We’re here to set the record straight, with clinical based information - as nutrition greatly varies with the type of workout you’re doing, the duration of the workout and your fitness goals.
Your mental wellbeing is very important, and that shouldn’t be news to you. We’ve all seen yogis on Instagram and their philosophies on life, and at times may have thought they were exaggerated or that the entire practice is overrated. Yoga helps your mental health in every way, boosts your mood and relaxation, and treats the most common mental issues amongst millennials - depression and anxiety. Whether you need yoga or you think you don’t, you won’t be able to leave this reading without signing up for a class or buying yourself a yoga mat to practice in the comfort of your own home; we have great options for yoga mats and blocks in our store that you can check out.
Exercise balls are not only fun to bounce around on, but they also can be effectively incorporated in your workout routines targeting weight loss - helping you reach your body goals faster and more efficiently. For old time’s sake, let’s first talk history; exercise balls, otherwise known as Swiss balls, were created by a plastics manufacturer from Italy in the early 60s intended for the purpose of physical therapy for babies. It was then explored in Switzerland for people who suffer from medical conditions. Now, these balls are used for improving athleticism after discovering the Swiss ball benefits, and for - everybody’s favorite topic, weight loss! Here’s how these exercise balls can help you get body goals:
If you’re feeling guilty about that burger you devoured for dinner, don’t beat yourself up; because daily activities that your body undergoes burn more calories than you think so not the entirety of those guilty pleasures sit in places where they don’t belong. Now if you plan on losing weight any time soon that does not necessarily mean you should completely rule out hitting the gym. Luckily, our bodies work way harder than we think on a daily basis just by doing what we normally do, and that is why when you eat less than you do you’re likely to lose weight because your body is burning calories throughout the day. Here are some of the ways your body burns calories everyday that you did not know about:
Theories may vary on different weight loss approaches, and how your metabolism can be enhanced. You may already know that the faster your metabolism functions, the better your weight loss results are. There are so many ways to naturally boost your metabolism other than metabolism boosting vitamins, but you need to first know about what’s slowing it down:
Getting rid of stubborn belly fat is getting rid of all our problems, right? We’re all on the same boat, and always trying to come up with effective solutions for this problematic part of our lives. There are so many factors as to why your belly fat is getting in the way of your desired physique, so here are a few ways you can reduce it dramatically:
Whether you are trying to get in shape or simply just stay in shape to maintain your weight loss, you can’t just about life like the old days. It takes determination and a good amount of hard work to do that, you’ll eventually feel like your better lifestyle is your new norm and part of your daily routine. Slacking on a lot of things you used to do while on a diet, will let you gain that weight again and easily. Here are a few simple things you can do to get in shape in no time:
It doesn't come as a surprise that six pack abs is a goal shared by many. You can either want it to improve your fitness level or to look amazing in your swimsuit. The question on everybody’s mind is though, how do you get 6 pack abs? And how can we get them fast?
Whether it's a home workout or a gym workout, resistance bands are the way to go. It can be considered an alternative to free weights but it definitely has some undeniable fitness benefits.
Hula hoop workouts are definitely the way to go if you’re looking for a fun way to get fit. Not only will you get moving, burn lots of fat but you will have tons of fun while you’re at it! All you need is a hula hoop. If how much fun you’re going to have didn’t get you all excited to start right now , then here out the hula hooping workout benefits!
Pilates is the perfect workout that is suitable for all levels and doesn’t require any degree of flexibility. With 2-3 pilates workouts a week, you will already be able to see its impact after 2-3 weeks. Pilates in Amman is becoming increasingly popular as well so you can easily join any pilates class!. It can change your body in more ways than you think;
For starters, push ups work your full body, improve your posture, strengthen your muscles, we could go on and on as push up exercise benefits are countless. The effects of push ups on body are outstanding but it's all about the proper form! Push up handles or as some call them, push up bars or grips, help you with your form and have several other benefits as a result. Here are some push up handles benefits;
Everyone loves to snack, whether it's while you're working or watching a movie or simply something to grab on your way out. Problem is, so many snacks are unhealthy and have low nutritional value but it doesn't have to be like that! You simply need to choose the right snacks, ones that are healthy and have high nutritional value! This change will contribute big time on your health and on your workout plan!
This year has truly shown us that we can do so many things from the comfort of our own home. Home workouts have become the new way to workout in 2020. Since Jordan has been imposing a full 48 hour weekend quarantine, we wanna help you stay active with a lower body workout that you can do in your living room or even on your couch. Let's start this covid home workout challenge!
There are many ways to reduce risk of breast cancer naturally that include some small changes to our everyday lives in order to be more physically active, maintain your weight and eat well.