Nuevo video!!!

Hola chicas, pues si como podéis ver hay nuevo vídeo en el canal y esta vez estiramientos. Os van a venir genial para aliviar tensiones.

Os pido disculpas ya que Sofía se pone muchas veces delante o interrumpe pero así es cuando una es mamá.
En fin espero que os guste y os vayan tan bien como a mi...

Besitos y nos vemos en el siguiente post...

Why we have to stretch?

Stretching helps us to relieve the muscular tensions because when we workouts or during our everyday duties our body is under all lot of strain.

With the stretching, our muscles keeps flexibles and in a good condition. It also helps us to keep our joins perfects because stretching is not something only for the muscles but is also for our joins and tendons. With the stretching you have an improvement in your blood circulation so the nutrients reach the organism in a better way.

BENEFITS OF STRETCHING

- Reduce the tension in your muscles
- Improve the coordination
- Prevents chronic progressive shortening
- Prevents injuries like contractures and cramps
- Improve the blood circulation
- Improve body awareness
- Facilitate muscles oxygenation.

WHEN WE HAVE TO STRETCH?

When we workout its better to stretch before, during and at the end of the rutine.

Before the workout: they prepare the muscles. Those stretches will be soft and controled. The last ones will serve to activate the blood circulation.

During the workout: very few people stretch between each workouts. Those stretches relieve the tensions although that prevents the acumulation of blood in the muscles that we are working. But they relieve the tensions and avoid muscle overload. If you do the workouts in the corrects positions these stretches are not very necessary.

At the end of the rutine: they are needed and essentials. Those stretches will be slow and intense to relieve the tensions and to give back muscles and joins their normal states. They activate the blood circulation and they give the flexibility back. We will get better results and we will be more efficient in the next workouts.


But we don't have to stretch only when we workout. We have to do them everyday when we wake up and before sleep.
To stretch at morning will help us to stimulate the muscles after a long night, but also it activate the blood circulation and we start the day with lots of energy.
When we go to bed its good to do some stretching because they relieve all the tensions that we acumulate during the day (stress, bad posture, etc etc), it relaxes us so we sleep better.

Conclusion, stretching have to be part of our everyday habits, like you brush your teeth, for all the family. They don't have to be underestimated.


Here you have an easy stretching routine to do everydays:

                                                    Sofia and I during a stretching session.

Natural post workout smoothies

After a workout our muscles needs to recover, thats why we can feel hungry after a good training.
Most of the times we don't know what to eat and we can not eat the first thing we find or we can't stop in the first take away we found on our way back from the gym.

To have a smoothie is a very good option. They are quick and easy to make. We just have to put all the ingredients inside a blender and few minutes later we can drink it.

One of my favorites is the blue berries, orange and banana smoothie.

You need:
- 1 frozen banana
- 1 cup of blue berries
- 1 orange
- 1/4 cup of rolled oat
- 1/3 cup of low fat greek yogurt

Just put eveything inside the blender and mix it until its smooth. If you see your smoothie too thick just add few ice cubes or a little bit of very cold water.

This smoothie taste soooo good  and its soooo refreshing. My tip to froze the banana is to cut it on pieces and put it gently in the fridge.

Another very tasteful smoothie is the one with strawberries and banana.

For this one you will need:

- 1 frozen banana

- 1 cup of milk (I recomend low fat milk or veggie milk like oat milk, almond milk or soya milk)

- 1/2 cup of strawberries

- 1/4 cup of low fat greek yogurt

- 1 tea spoon of peanut butter

To prepare it you just have to do exactly the same as the one above. 

Those are my 2 favorites smoothies but there is a lot of options so be creative and made your own protein smoothie (leave your recipe below the post). 

If you like this ones and you want more ideas just let me know leaving a comment.

I hope you like this 2 as much as I like them.

See you next time...

                                                         XOXO...