April 21, 2020, 10:29
Getting out of quarantine with a perfect figure — isn’t that a tempting prospect? Our wonderful sports marathon “Quarantine with WOWBODY” with Anita Lutsenko, Yulia Bogdan and a whole team of the best coaches will help you achieve this!
Every day we publish information and exercises from our star trainers, experts. At the end of the week we are waiting for your feedback on our page. on Facebook. And then … then we will give away cool prizes:
- The most active reader will receive the WOWBODY slim program.
- Among the other participants, 2 WOWBODY strong programs will be drawn.
Read to the end, there you will find a daily meal plan and a good habit. Don’t forget to keep yourself timetable to bookmarks!
You already have several exercise options to choose from: morning exercises or surya namaskar with Anita or yoga as a ritual to start the day and anti-stress therapy with Yulia Bogdan.
Tips from Julia Bogdan
Today you will learn about how yoga can become a real anti-stress if you include it in the ritual of starting the day. Julia Bogdan, certified fitness trainer, master of sports in rhythmic gymnastics, Pilates and recreation specialist, certified yoga instructor (PIYF Rishikesh, India), personal trainer of stars, as well as co-author and trainer of the wowbody.com project
The benefits of yoga
After returning from an ashram in India, where I took a yoga teacher course, 2 years have passed, and now every morning I start not with coffee, but with beneficial practices for my body and mind.
My husband also works with me, although at first he refused and resisted. Not because I didn’t like it, but rather my mind resisted something new. But soon began to notice changes in the body and health.
After morning yoga, there is more composure, concentration and readiness for the upcoming day. The body is gaining energy, the mind comes to a state of clarity, there is more confidence, faith in yourself and your strengths. Yoga develops resistance to stress, we stopped getting sick and began to feel our body more subtly.
Secrets of morning rituals from Julia Bogdan
- Immediately after waking up, a glass of warm water. Warm water stimulates the intestines and gently affects the nervous system.
- Warm-up — articular gymnastics. It is important to stretch all joints after sleep, turn on all systems.
- Complex yogi “surya namaskar”.
From Sanskrit, it translates as “salutation of the sun.” But this is not only about the sun on the street, but more about welcoming our inner sun, the active energy that we need for actions during the day. It is important to do this complex slowly, consciously, breathe deeply. In each position, you need to feel your whole body from the tips of your fingers and toes to the top of your head. Perform 1–3 circles.
- After suriya, be sure to lie down in the shavasana position (dead man’s pose) for 5–10 minutes.
It is also called the practice of relaxation, since in this position it is important to relax the whole body and even the brain as much as possible. Free deep breathing and feeling your body from the inside. This exercise allows the brain to record new sensations in the body after active yoga positions, and to balance the nervous system.
Yoga classes teach not only to strain the muscles and body, but also to relax. Because in life, stress, work very often overload our nervous system and we are not always able to let go of these tensions and fully relax.
- After shavasana — shower and breakfast.
By practicing yoga in the morning, you turn on a deep health control mechanism, gently awaken all body systems and tune in to the day not only physically, but also psychologically.
Meal plan today
Proper nutrition and healthy eating is an important component of an ideal figure. Here is your meal plan for today:
- Breakfast: eggs (2 pcs) + whole grain bread (50–80 g) + vegetables (150 g)
- Snack: berries and fruits (250 g) + yogurt 2.5% (glass, 200 g) + nuts (10 g)
- Dinner: meat or liver (100 g) + pasta (150 g) + vegetables (150–200 g)
- Dinner: buckwheat (70–100 g) + vegetables (200–250 g)
Your new good habit
Don’t eat at night! Dinner no later than 20:00.
In the marathon “Quarantine with WOWBODY”:
Do you want to achieve maximum results? Follow the WOWBODY link and choose the online program that suits you.
Participate in our marathon, call your friends and girlfriends, family and all-all-all! It is in our power to make quarantine the most productive and useful!