Women embrace wellness by taking quality time out for themselves

Mothers are women who dedicate themselves to their children without asking for anything in return. Mothers are women like all other women: they want to feel beautiful, fit and active. Women dream of having a young, toned body. Their bodies and strength are needed to sustain the pace that life imposes on them. For this reason it is important that women are able to embrace a healthy lifestyle, through wellness. Women want to relieve every day stress, to feel good and to make those around them happy.

Women are active, busy and beautiful. They are women and mothers, partners, wives and friends. They are women who for a particular period of their lives have less time to devote to themselves. They are concentrated on dedicating all their love and energy to someone else. We are all that someone else.

A mother should never forget that she is also a woman; a relaxed, happy woman, even with her body. Sometimes women find themselves spending long periods of time at home. A sedentary lifestyle is not ideal for your health, especially if associated with an unhealthy way of eating.

Lack of physical activity can mean:

• Loss of muscle tone
• Stress
• Weight gain

So the solution is to dedicate a few minutes to yourself. You can stay fit without necessarily leaving the house. A few minutes of physical exercise is enough. Toning up, relieving stress and staying fit is easier than you think.

Three tips to tone your body and achieve Wellness

Sedentary women lose overall muscle tone and accumulate fat. This happens mainly in the lower parts of the body such as the legs, buttocks and hips. So here are three tips to stay focused on your ultimate goal. Make sure that you follow the advice.

1. Take one step at a time

To improve our physical appearance we need to do two things:

• Eat well
• Physical activity

Exercise will burn fat and tone and strengthen muscles, but how? You have to work on your muscles. Increase the weights progressively. Always exercise with the same weights. This allows the body to get used to the exercise.

Whereas gradually increasing the weights allows us to:

• Concentrate more on the exercise
• Be more motivated to do it

Working out at home is a great way to start toning up. Practice by simply using the natural weight of your body or by using specific equipment for training at home. In addition to helping to tone the whole body, working out at home will increase self-esteem. Self-esteem for women means being more physically and socially confident.

2. Choose a suitable activity that you really like

Consistency is the key that will allow you to obtain the desired results in the long term. Choosing a fun workout helps motivation. Do it with pleasure and enthusiasm. A well-toned body should be a priority. Women’s bodies require a regular training routine. It’s the only way to achieve and maintain lasting results.

3. Train consciously

Women should know about the advantages to be derived from good, regular workouts to ensure the correct carrying out of both the exercises and the programmes, and in order to be aware of the effects of a workout on the body.

The best workout is composed of:

• Cardio: aerobic exercise is the key to being fit. Tone the whole body while having fun. Running, walking and swimming stimulate large muscle groups in a rhythmic manner. Exercising moderately allows you to train for long periods of time;
• Strength: muscle tone can be achieved by using different types of equipment. The exercises should focus on the main muscle groups (chest, back and legs). Free weights are very useful for reinforcing and strengthening arm and back muscles;
• Flexibility: stretching after the workout prevents pain and tight muscles. It is important to stretch all the muscles that are used in the exercises well. Doing targeted stretching exercises provides numerous benefits: more mobile joints, lengthened muscles, reduction in the risk of injury and improvement of posture.

Carried out in this order the exercises ensure the best possible training programme. In fact, a cardio workout gently activates all our muscles. Strengthening exercises tone and stretching lengthens.

Alternating aerobic exercises with strength training means optimizing both the time and the results of each workout:

• 5/10 minutes walking or running with MYRUN
• 1 or 2 sets of exercises using the Wellness Bag elastic bands or handles

Getting back to being active gradually will bring a series of aesthetic benefits. It will also improve your health and mood. Daily tasks will be easier to do.

What is a dynamic woman like?

She is always on the go, organising a thousand things and managing to do all of them. Dynamic women know how to slot various activities into the day. They also know that doing exercise is just as important as resting. Dynamic women run and tone their muscles with weights and workouts. Women choose MYRUN to keep their progress under control.

They opt for Kinesis Personal because functionality and design are equally important.

How can you do aerobic exercises and strength training in just 25 minutes?

With MYRUN and some simple 1 kilo weights:

• Set your MYRUN to a speed of 5 km/h with a 2% inclination
• Walk 2-3 minutes with your arms at your sides
• Lift the weights to shoulder height and straighten your arms upwards then return the weights to shoulder height for 30 seconds
• Walk 30 seconds with your arms at your sides
• Lift the weights to shoulder height and straighten your arms out in front of you then return the weights to your shoulders for 30 seconds
• Walk 30 seconds with your arms at your sides
• Lift the weights to shoulder height and extend your arms upwards one at a time then return the weights to shoulder height for 30 seconds
• Walk 30 seconds with your arms at your sides
• Lift the weights to shoulder height and extend your arms in front of you one at a time then return the weights to your shoulders for 30 seconds
• Repeat the exercise from the beginning at least 6 times.
• Increasing the speed and inclination will make the exercise more effective. It will help keep the whole body toned.

How to combat stress in 6 steps

A mother is also a woman who works, takes care of children, prepares lunch and the evening meal, and looks after the house. Sometimes she loses sleep, skips meals, loses track of time. In other words: she can be stressed.

A person under stress is more inclined to suffer from:

• Loss of concentration
• Muscular tension
• Fatigue
• Disturbed sleep

Even when it feels like stress has taken over, you should stop and catch your breath. Does this seem difficult? Just keep in mind a few practical rules:

• Manage the stress of daily life with the right attitude
• Recognize your limits and capabilities to feel better and be more relaxed with others.

1. Reduce duties and responsibilities

Take a break, mentally and physically, from fixed timetables, deadlines and time constraints. Put to one side the daily to-do list or ignore it altogether. Being realistic and honest with yourself will help in organizing tasks. It will be so satisfying to finish the day knowing that you have done the indispensable things well. Women, like men, should know their own pace. Going at your own pace helps you to feel less agitated, stressed and tired.

2. Eat Well

Women shouldn’t skip meals, justifying it with statements like “I don’t have time” or “I'm not hungry” or, on the other hand, eat meals that are too big, looking for solace in comfort food. They should eat well. Women should take the time to eat in a relaxed, calm manner. This is essential to reducing stress.

3. Find activities that you feel passionate about

Practising sports or physical exercise just because it's good for you can raise your stress level. Women shouldn't experience activities associated with wellness as just obligations to get over with.

Choosing pleasant physical activity will allow you to have fun in a way that is useful for your physique and overall well-being. Additionally, women who perform physical activity everyday may also see improvements in their mood. While staying relaxed and without getting tired it can help with concentration.

Busy with work, family, and friends: for mothers to stay on top of things home-workouts are key for preventing and relieving stress.

Cross Personal and Wellness Bag are perfect for fun and different workouts. Cross Personal, in addition to providing training that combines design and practicality, is also highly technological.

In fact, its screen supports Technogym's Unity technology. Numerous entertainment applications and training programs are directly available. The screen is also equipped with a webcam to chat with friends via Skype. Particularly committed women can also organize workout meetings.

4. Rest well

Night-time rest is essential for charging one's batteries. But not just that, it also helps to repair our brains and eliminate toxins. How to ensure restful sleep
Relax starting two hours before bedtime by doing relaxing activities:

• a hot bath
• a good book
• a warm, relaxing, calming herbal tea

It is important not to go to bed in the middle of digestion. As such, it's best not to consume heavy or elaborate meals. Limit foods which are too salty in order to avoid thirst during the night, which could come at the expense of a good night's rest.

5. Learn and adopt breathing and meditation techniques.

Breathing is the "first medicine" that everyone has but rarely remembers.

Breath is the essence of life. Breathe deeply and live fully.

With a few minutes of breathing exercises each day, difficult situations will seem simple to solve. You'll feel more relaxed and at well disposed towards others. Even your relationships with others will improve.

6. Take one step at a time

Women who get moving again after a rather long break risk starting too abruptly. An excessive intensity might interrupt the immediate activity. Additionally, women may risk losing motivation because the training is too tiring. There is also the danger of overloading oneself and having an accident or mental/physical stress.

The secret is to start the right way. It all depends on your level of training, skills, characteristics, and abilities. Constant training, a healthy diet and a positive attitude are key elements for everyone, including women.

Some final wellness tips

To conclude, we would like to give you some final wellness tips and tricks to make your training even more effective and enjoyable.

Is your workout too intense?

It is essential to be able to measure your own workouts. Often it can be difficult to determine whether a workout is tailor-made and appropriate for our abilities or not.

How can you find out? There is a practical test: Try to hold a conversation while training without losing your breath. If you are able to do so, it means that the work out is not too intense, but at a moderate level instead. Keeping this moderate intensity, especially at the beginning, will help you to avoid excessive fatigue and the desire to give up.

Are you sufficiently hydrated?

Drinking is absolutely necessary for your body's vital functions. In particular, as you increase your amount of physical activity it is important to also increase the amount of water you consume each day.

If you are thirsty, you are probably dehydrated. Drink some water before you work out, and again after you finish. In the case of very intensive training, women may also wish to consume energy drinks. These help reintegrate water, salts, and minerals lost with sweat.

Not enough time?

Investing in your well-being is essential for any person, mother, and woman. Of course, you will have to pull off a balancing act with your appointments, work, and family. But mothers at peace with themselves and with others are the driving force of the world.

The results will be increasingly evident for your body. Your motivation will increase and movement will become an integral part of your wellness lifestyle.

Are you young at heart?

Women who are young at heart can get moving as well. They train consistently to stay young and in shape with the Recline Personal and Wellness Bag.