RaquelSeifert.com

Flexibility/ Flexibilidad

raquel — Fri, 04 May 2012 00:17:33 +0000

10-12 minutes of daily stretching exercises performed slowly, without a bouncing motion.This can be included after a warmup or during a cool down. 10 a 12 minutos diarios de ejercicios de estiramiento,realizados lentamente, sin moción de reboteo. Esto puede ser incluido después del calentamiento o durante el enfriamiento.

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Write down your reasons/ Escribe tus razones

raquel — Fri, 02 Mar 2012 02:30:49 +0000

The more reasons you have to exercise & eat well, the longer you are likely to stick with it. Write down your reasons!

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Envejeciendo/Aging

raquel — Fri, 02 Mar 2012 02:29:03 +0000

Aging. Our bodies are on a constant cycle of creating new cells to replace dead cells. Some foods have been identified as hastening the body’s aging process by causing cell degeneration during this regeneration process. Such foods include high carbohydrates, sugar, chocolate, preserved meat, chips and fries. Foods with high a concentration of heavy metals [...] Read more »

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Avoid empty calories/ Evita calorias vacias. Junk food won’t fill you up & will waste your allotted calories.Comida chatarra/

raquel — Thu, 03 Nov 2011 18:04:50 +0000

Junk food won’t fill you up & will waste your allotted calories for that meal. Comida chatarra no te satisfacera y desperdiciaras tus calorias que son las alocadas para esa comida del día.

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Cardiorespiratory Endurance: At least three 20-minute bouts of continuous aerobic (activity requiring oxygen) rhythmic exercise each week. Conditioning activities include brisk walking, jogging, swimming, cycling, rope-jumping, rowing, cross-country skiing, & some continuous action games like racquetball.

raquel — Sun, 23 Oct 2011 19:57:35 +0000

Resistencia Cardiorespiratoria: Al menos 3 sesiones de 20 minutos de ejercicios aerobicos ritmicos continuos (actividad que requiere oxigeno) cada semana. Actividades para acondicionamiento incluyen caminata rápida, trotar, nadar, cicleo, saltar cuerda, remar, skiar a campo y algunos juegos continuos como racquetball.

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Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity – John F. Kennedy

raquel — Wed, 19 Oct 2011 15:32:16 +0000

Actividad física no solo es una de las llaves más importantes para un cuerpo sano, es la base para tener una actividad intelectual dinámica y creativa. - John F. Kennedy

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Eat Less/A Comer Menos en platos pequeños y compartiendo el plato principal

raquel — Tue, 11 Oct 2011 01:31:36 +0000

Several studies have shown that people tend to eat more as the size of their plates, dishes and bowls increase. The natural tendency is to make serving sizes accommodate their containers. To eat healthier portions, try serving dinners on smaller dishes and bowls. When eating out, ask for a half-portion or split an entree with your dinner guest.

Varios estudios han mostrado que la gente tiende a comer mas si el tamaño de su plato es incrementado. Ya que la tendencia natural es hacer la cantidad de comida de acuerdo con el traste. Para comer porciones mas saludables, trata de servir cenas en trastes mas pequeños. Cuando comas fuera de casa, pregunta por porciones a la mitad o compartela con tu compañero de cena.

If you can’t face doing 30 minutes exercise a day, break it down into 3 ten-minute bursts

raquel — Thu, 15 Sep 2011 15:28:40 +0000

Si no puedes encarar 30min de ejercicio al día, dividelo en 3 partes de 10 min intensos.

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Tomar 8 vasos de agua al dia es fácil/ Drink 8 glasses of water it is easy!

raquel — Mon, 12 Sep 2011 23:03:46 +0000

Health experts tell us to drink lots of water but that’s not always easy to do. We have lives that keep us busy and often out of range of a drinking fountain or cold water. Try putting eight-ounce bottles of water in your freezer. Don’t fill to the top as you want to allow room for ice to thaw. Grab a frozen bottle of water as you leave your house in the morning and keep it in your car. When you get back to the car, chances are it will be nicely thawed and cold to drink. Another idea is to wrap it in a towel and carry it in your briefcase or handbag. Take it with you to the office or wherever you go. You can refill the bottles and always keep some frozen in your freezer, ready to go.

The Buddy System/ El Sistema Compañero

raquel — Tue, 06 Sep 2011 17:37:37 +0000

Dieting or working out with a buddy may help you achieve your health and fitness goals faster. A recent Brown University study found that those who had a successful diet partner dropped twice as many pounds after a year of serious weight loss effort than those who dieted on their own.

Ya sea haciendo dieta o ejercicio, con un compañero podria ayudar a alcanzar sus objetivos, tanto de salud como de entrenamiento. Un estudio reciente de la Universidad Brown encontro que quienes tuvieron un èxitoso compañero en su dieta llegaron a bajar lo doble de kilos despues de un año de esforzarse seriamente en perder peso, comparado con quienes hicieron dieta solos.