Fit'n Healthy Living

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Fit'n Healthy Living

YOUR HEALTH MATTERS! Providing you with our fitness, nutrition and medicine know-how to help you walk the road towards a healthier YOU. Be yourself. Aim high.

Getting fit and healthy is a fantastic achievement. But let's face it, we all could use a little help every now and then. Allow us to introduce ourselves:
Mariana Mezher {General Physician}
Nataly Berberi {Fitness consultant,BA in PES}

We're two passionate, enthusiastic friends, sharing our knowledge and uniting our fields to provide you with medical;easy-to-understand information, diet challenges and solid fitness advice and videos. Since fitness, nutrition and medicine go hand in hand, we joined forces to create this page and help you in your journey towards a healthier and better YOU. Our guidance and advice are based on internationally known and scientifically proven techniques. Each one of you has his own story, his own struggles and obstacles, but " Difficult roads always lead to beautiful destinations". Work hard and be proud of what you achieve. But most of all; LIVE and make the most out of everyday.

19/11/2015

HOW TO KEEP YOUR LOWER BACK HEALTHY

If you have lower back pain(LBP) you are not alone. Around 85% of us will experience LBP at some point in our lifetime.
Here are some recommendations for keeping one's back healthy:
• Don't slouch when standing or sitting.
• Sit in a chair with good lumbar support and proper position
• Wear comfortable, low healed shoes
• Don't try to lift objects that are too heavy and always LIFT FROM THE KNEES
• Prevent excessive weight gain especially around the waist
• Quit smoking (smoking reduces blood flow to the lower spine and increases risk of osteoporosis)
• Finally stay away from a sedentary lifestyle!! Exercise increases muscle strength and flexibility helping reduce LBP.

Don't forget if your LBP has lasted more then 2 weeks and it hasn't improved by over the counter medications please consult with your doctor for further evaluation.

05/11/2015

BEIRUT MARATHON CRAZE!!
It's this Sunday, November 8!
We've all been consistently training and preparing ourselves physically and mentally for this day!
Whether you' re running the 42.2km, 10km or 5km run, it is important to consider warming up your body 5-7 minutes ahead of the race.
Warming up:
✔Prepares your body to run at race pace
✔Increases your body temperature
✔Increases metabolic rate
✔Increases blood flow to your muscles
Rayane is a fitness enthusiast who's been working hard and training for . Below are 4 dynamic moves that are essential to prepare your body to run at race pace.
Begin your warm up by jogging slowly for 3 minutes and pick up the pace by doing those moves (2 sets/30 seconds for each exercise).
⚠ Don't forget that eating and hydrating yourself well are as essential as warming up and training.
🔜 A post marathon stretch video will be uploaded soon. Stay posted!✌Beirut Marathon AssociationonRayane Chbeirr

31/10/2015

BURPEES! The most feared exercise! An absolute nightmare!
Love them or hate them, burpees are indeniably super effective!
Burpees:
✔target and work major muscle groups { }
✔they get your heart rate up
✔they can be customized in a thousand different way
Let's get in the and start our day with a fun and festive 30 burpee ! Who's in??
HAPPY HALLOWEEN !👻👻✌✌

27/10/2015

That special person who's always on your mind -and in your heart-
Happy tuesday everyone!

23/10/2015

Did you know that hugging a friend or a loved one can uplift your mood, strengthen your immune system and act as a natural stress reliever?😁😁😁
Bear hug anyone?🙌🙌
FRIDAY!!
Tag your special someone 💜

19/10/2015

TWO MINUTES CAN SAVE YOUR LIFE!!

October is breast cancer awarness month so here are some facts that could eventually save you..
▪ One in eight women will have breast cancer in her lifetime
▪ Breast cancer doesn't only affect older women. Young women are getting more and more prone everyday.
▪Do your self exam at least once a month. IT ONLY TAKES A COUPLE OF MINUTES
▪ Women above 35 should do a yearly mammography. The earlier it's caught the better!!

And last don't forget to pay tribute to all the ones that have lost the fight, the survivors and the ones that are fighting every day! ✌✌
M.N.

15/10/2015

This heavenly combination of freshness!
DID YOU KNOW THAT GREEK YOGURT:
✔ Is heart friendly
✔ Is an effective bone strengthener(20% of calcium)
✔ Helps in weight reduction
✔ Is a great workout recovery food
✔ Helps in increasing the good bacteria in your gut (probiotics)
➡Snacking between meals is crucial to keep your metabolism reved up!
➡Research shows that eating every four hours helps to keep your metabolism charged and your energy level high.
Happy snacking everyone!✌✌

05/10/2015

Today's mood. Coffee PLEASE.

02/10/2015

THINK PINK FOR OCTOBER
For all the superwomen out there, FIGHT ON.
Breast cancer awareness month
CHECK YOURSELF. PROTECT YOURSELF.

29/09/2015

to Fauja Singh
Singh(born on april 1,1911) is an Indian descent marathon runner and a world record holder in his age bracket. He became the oldest man to run a marathon completing the Toronto waterfront marathon in 2011 (aged 100).
This man is living proof that running makes you live longer!
Researchers have concluded that running/jogging :

• Improves the quality of your emotional/mental life
• Strengthen your bones/joints/muscles
• Prevents/reduce your risk of cancer
• Reduce your risk of coronary heart disease
• Improves your aerobic fitness
• Improves sleep
• Help you lose weight

So lace up your running shoes, put on your workout gear and go for a run/jogg today! 💪✌
⚠REMEMBER to always consult with your physician if you have any injury or disability or if running is painful for you

27/09/2015

Sunday... CHEAT day! Indulging in this at 🍫YUM!
One splurge will definitely not ruin your progress. On the other hand, cheating once a week will calm down ur cravings and rev up ur metabolism so that when u go back to ur clean eating u will burn calories faster! Enjoy!✌✌
M.N.

24/09/2015

Have a blessed Eid everyone! Enjoy the holiday!

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