We care so much about what we eat and often forget that skin is our largest organ and anything in contact with our skin will be directly absorbed into the bloodstream. What we apply to our bodies has a huge influence on our health.
One of the best things you can do to cleanse your body and minimize the exposure to toxins is swapping from cosmetics with ingredients we can't even pronounce the names to natural and organic products that are safe for you and for the environment.
I'm really loyal to my @juniperorganicskincare products. I can see a huge difference in my skin since I started using it more than six months ago.
You can check more skincare and beauty tips by the #NaturalBeautybyLuanaMarchi .
Since we came back from holidays Luccas and I decided to change our training for a while and start doing more functional full body workouts.
I've been loving it! It is really challenging. I'm sore from head to toes, not to mention that two weeks ago I had no idea that there are so many variations of pull-ups 😂😂 I love how dynamic the workouts are, and I'm incredibly surprised of how much I have improved during this time.
Comment below if you want me to share more of my Calisthenics workout woth you. And, if you have some tips to share about this kind of training I would love to hear! 😊
FAT FOR ENDURANCE ATHLETES
Fats play a crucial role in our health. Joint structure, cell membranes, and hormonal production are all dependent on adequate intake of healthy fats. There are also many vitamins including vitamin A, D, E, and K that are fat-soluble, meaning they require fat to be absorbed fully in the body. However, they are especially important for endurance athletes.
Fat is utilised, alongside carbohydrates, in energy production when the aerobic energy system kicks in, allowing us to break though that extra kilometre and keep on moving.
While the body has a limited ability to store carbohydrates, it has a much larger capacity to store fat. So, where carbohydrates account for the majority of energy during short-duration exercise, fats make up the majority of energy during longer or more intense workouts.
The essential fatty acids linoleic (known as omega 6) and alpha-linolenic (known as omega 3) can only be obtained from food. These types of polyunsaturated fatty acids are necessary to produce hormone like compounds that reduce unnecessary blood clotting, boost immune function and reduce inflammation – all important to an endurance athlete.
It is very important to note that everyone is different but so far what I have seen with my clients, by having a proper distribution of fats to their meal plans is an increase in energy, improved sleep, decreased hunger, a decrease in carbohydrate cravings and improved performance capacity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Good sources of fat:
-Extra virgin olive oil
-Full fat yoghurt
-Oily fish such as salmon or mackerel
Full outfit from @horizonathletic
📸 by @raquelpires_photography
The perfect Sunday afternoon eating good food surrounded by some amazing people.
I felt so humbled to share this special moment with such beautiful people. I want to say a huge thanks to everyone that came to 2018 Spring Brunch in special to all my partners and sponsors for supporting me and making it possible.
Seeing everyone devouring the food was definitely a good sign 😊😍 All the good stuff combined together to provide a delicious dairy, gluten, refined sugar-free and vegan feast.
The event tickets were sold out and we were able to donate $240 to @keepitup_life
If you missed the event you still have the chance to taste all of the dishes as the Cookbook with all the recipes is already available for sale on my website.
Beautiful photos from @raquelpires_photography .
🏃❗SIMPLE NUTRITION TIPS FOR AN ENDURANCE ATHLETE
When planning to run a marathon or any other long distance race, have in mind that having a specific eating schedule is as important (if not more) as training to improve conditioning and strength.
Nutrition prior the race day should be the same as you had during the preparation. Getting the nutrition right is essential to ensuring you’ll perform at your best.
-Carbohydrates are king when it comes to energy for endurance.
During the day and for dinner the night before the event we’re looking at low GI foods that provide longer-lasting energy. The same goes for post-race, complex carbohydrates to help fully replenish your glycogen stores. Carbohydrates which is digested quickly is better consumed either right before or during endurance activity.
**Gastrointestinal upset during hard runs is common if that is your concern assure a good time to digest before running.
As most of the events happens in the morning, eat breakfast about 2 hours before the start time, to be sure you won't be running with a heavy stomach. Low fibre foods or liquid meal supplements should be considered.
- While protein is fundamental post-event to repair, recover and maintain an optimal immune function, it should be consumed in small portions before race (a little bit of protein helps to fill you up)
-Hydration is an extremely important component. Dehydration can cause fatigue, decreased endurance capacity, headaches, nausea, overheating and heat cramps. Make sure you consume plenty of fluids in the day leading up the race.
The exactly amount of fluids to be drunk during the race will vary depending on the runner's individual sweat rate but plan to keep race fluid intake of ~150-200ml every 20 mins.
👉I will be talking about the importance of fat for endurance on my next post!
🌻🏅🌼WINNER - SPRING BRUNCH GIVEAWAY
Congratulations @thabata_andressa you won a ticket for the SPRING BRUNCH 2018 plus AUD$500 worth in prizes. Send me a DM for more details of how reeden it. 🍫Here is a sneak peek of the delicious menu I have planned for the event on Sunday.
The best thing is that after the event you'll be able to eat your favourite recipe anytime as I'm sharing all of them in the cookbook which is one of the gifts you'll bring home with you.
The event is this Sunday, October 14th. Limited spots.
Tickets are for sale on Eventbrite only until Thursday see the link in my BIO .
🍍Get cooking!! The best way to get in control with your health is by having healthy homemade food available, so you don't need to stress out about what to eat at meal time.
By filling your fridge with natural, fresh and colourful options the temptation to eat junk food will be drastically alleviated.
I just love this quote and it's a great reminder to start a new week inspired
"Healthcare starts at your table. Your kitchen is your lab..." Delicious and fresh ingredients from @myfruitologist .
In contact with nature, feeling the rain, wind and sunshine touching my skin. THE best way to start a really busy day ahead, because life doesn't wait for the rain to stop and I couldn't wait to use my @wod.up TT shorts 💚🌦🌈🌊🏃
1:30hr Coastal Run - Malabar to Bronte and back. .
#tbt Holiday Training.
Whilst on holidays most of the time we opt for doing short and metabolic training to be able to maintain our exercise routine.
I thought you would love to try this set that @45performance.aus sent to me, it is a killer and the best thing is that you can do it anywhere.
3 Rounds of 5 minutes each.
Repeat the set of exercise as many times as you can during the 5 minutes. Rest 1:30min between the rounds:
💪 15 squats
💪 8 push ups
💪 15 abs
💪 8 burpees
💪 20 squats
💪 10 push ups
💪 20 abs
💪 10 burpees
💪 25 squats
💪 12 push ups
💪 25 abs
💪 12 burpees
I had lots of fun doing it with my workout buddies @luccas.football @katrinabonafe_ @simla.sooboodoo @journeys_and_journals @tbnnfx
But I must confess that I ratter doing it in the comfort of my gym instead of under Vietnam heat 🔥🌡😝
💐SPRING BRUNCH 2018 💐 + 🔥GIVEAWAY🔥
Lets welcome Spring together with a delicious brunch!
Every year at spring season I host a Brunch in order to inspire and motivate people to change their habits and live at their healthiest without restrictions.
This years event is happening in October 14th at 1pm.
To encourage people to waste less food the dishes served at the event will be simple, wholesome and sustainable recipes (plant based; gluten, dairy and refined sugar free). Ticket includes: Food and drinks at the event/ Recipes Cook Book to reproduce at home the event dishes/ Gift bags with goodies from partnered companies.
To give you a taste of what I'm organizing for the Event I've teamed up with my favourite Brands (@myfruitologist, @mojobeverages, @juniperorganicskincare, @wod.up, @gandcohair_beauty, @gfoats) to give you the chance to win a FREE Spring Brunch Ticket plus gift vouchers and prices (+AUD$500 worth in prices)
To enter: -Like this pic and tag 2 friends at the comments (multiple comments = multiple entries) *Entries closes, October 6th and the lucky winner will be announced October 8th 2018. Open to NSW residents only!! **To guarantee you ticket go to the link in my BIO. Limited spots available.
MEAL PREP - Traveling abroad is always a growing opportunity. Imersing into a new culture allow us to flourish ideas and strengthen our purposes.
I've always been a big advocate for a more sustainable world and zero food waste. During this trip to Cambodia and Vietnam we visited villages where people had little to eat
Everything we do, big or small creates a positive spill over for a more sustainable living.
If I'm supposed to be considered a influencer because of the number of followers I have in my social platforms
I want to use my channels to raise more awareness about food wastage and sustainability and encourage you to implement changes into your life and fight against this global epidemic. -Plan your meals so you can buy the quantities you actually need; -Buy from local produce (organic is best) -Reduce your meat and aminal source food intake; -Don't waste your vegetables and fruits skins, roots, stems and leaves most of them are edible and great source of nutrients and fibre; -Avoid package food; -Research about your favourite fast food, sweet and or soft drink brands value's and environmental considerations. Do they care about animal rights, nature conservation, climate change and fair labour practice? -Make changes towards a plastic-free living and upcycle it when possible.
STAY TUNED TOMORROW I HAVE REALLY EXCITING NEWS TO SHARE WITH YOU.
Our remarkable Cambodia and Vietnam journey has come to an end. There is no enough words to describe what we have experienced during the last two weeks.
It is about the connections we made with the communities we visited and with each other. The beautiful places we've seen and the opportunities we created. So much gratitude for being part of another @handsonjourneys amazing adventure, where we got to see and experience the local culture while empowering the community by creating sustainable jobs for them. ✨Happiness is not having a lot. Happiness is giving a lot; it is following our path with heart and mind open for what will come and doing our best to create a better world. ✨
Already missing my #hojtribe , love you guys!! Check it out @handsonjourneys website to know more about their upcoming tours.