TWINS Fitness & Nutrition

26/02/2022

THE BEST
INVESTMENT
YOU CAN EVER MAKE
IS IN YOUR OWN
HEALTH.

02/07/2021

The importance of warm-up exercises should be considered by anybody who works out. Before you even think about running or using the machines at the gym, you ought to make sure you complete a warm up and do a few stretches BUT what makes them so important?

1-🌡️They help to increase body and muscle temperature: As your muscle temperature increases, oxygen becomes more available to your muscles, allowing them to contract and relax more easily🌡️.

2-🏋️ You’ll reduce your risk of injury :Warming up will improve muscle elasticity and allow for efficient cooling, meaning less chance of accidentally hurting yourself or overheating during your workout and ruining your day🏋️‍♂️.

3-🙅🏼‍♀️They can help you to mentally prepare :Jumping straight into a workout without being adequately prepared can throw you off completely, especially if the preparation is mental rather than physical. Use your time warming up to think about what you’re about to do, guaranteeing that both your body and mind will be ready to succeed🙆🏼‍♀️.

4-🤸🏼‍♀️You’ll increase your flexibility, which will help with other exercise :Stretching will increase blood flow to your muscles, and allow your body to increase its flexibility in both the short and long-term – always a plus when it comes to properly performing a workout🤸🏼‍♀️.

5-🏋🏼‍♀️You’ll be ready to tackle the heavy-duty machines at the gym :Warming up will ensure that both your body and mind are in the right state to handle gym equipment, again reducing your risk of injury🏋🏼‍♀️.

04/06/2021

🍐Fruits are an excellent source of:
-essential vitamins and minerals
-fiber
-health-boosting antioxidants. 🍉

🍤Fish is filled with:
-omega-3 fatty acids
-vitamins such as D and B2
-calcium and phosphorus
-iron, zinc, iodine, magnesium, and potassium .
The American Heart Association recommends eating fish at least two times per week as part of a healthy diet.🍣

🥦Leafy green vegetables are packed with:
-vitamins and minerals
-fiber
-low in calories
-reduces the risk of obesity, heart disease, high blood pressure and mental decline.🥬

🥛 Yogurt can be high in:
-protein, calcium and vitamins,
-probiotics (which can enhance the gut microbiota).
--> protection for bones and teeth and help prevent digestive problems. 🥛

🥙Beans & Whole Food provide:
-protein, fiber and folate
-iron, potassium and magnesium
-helps control blood sugar, lower triglyceride, good for gut, antioxidant, prevent overeating and helps reduce sugar craving.🥙

🥑Nuts & Olive oil contain:
-monounsaturated fats, which are better for artery health
-high in fiber and vitamin E Walnuts are rich in omega-3 fatty acids. The diet could reduce damaging inflammation.🌰

25/05/2021

Why it is hard for women to “bulk up” even if they wanted to???? 🏋🏼‍♀️🏋🏼‍♀️🏋🏼‍♀️

⚠️The answer lies in Biology. Women simply don’t have the same levels of testosterone in their bodies as men do.Total testosterone levels in men are between 240 to 950 (ng/dL) , while the women’s total testosterone levels only range between 8 and 60 (ng/dL) .⚠️

💪🏼 As you can tell, that’s a pretty big difference. This means it’s harder, if not impossible, for us to “bulk up” like men. 💪🏼

💥Women who achieve that put a LOT of time in the gym than the average woman and might be supplementing with testosterone to achieve those results. You‘d also need to be lifting very heavy to pack on muscles like those. 💥

20/05/2021

🦠Gut Bacteria: Selection of microorganisms that live in our digestive tract and play a very important role in your health by helping control digestion and benefiting your immune system and many other aspects of health.🦠

Method of delivery at birth: Studies have suggested that infants born by C-section are at greater risk of developing obesity and/or diabetes (infants born by vaginal delivery have better immune system). 🤰🏼👶🏼

Infant feeding: breast milk has been recognized as a source of commensal and potential probiotic bacteria that influence the development of infant gut bacteria.🍼 👩🏼‍🍼

Infections: Although the gut microbiota affects viral and bacterial infections, the reverse is also true. Clostridium difficile (type of bacteria) infection is a typical result of severe imbalanced gut bacteria in the gut microbiota.💉🌡️

Medications: Specially antibiotics reduces bacterial diversity while increasing the abundance of some bacteria. Early antibiotic exposure in neonates can predispose to inflammatory bowel disease.💊🩺

Diet: A study showed that a high-fat (Western Diet) diet can alter gut bacteria and lead to imbalanced gut bacteria and ultimately disease.🥩🥓

Yogurt and the gut microbiome(probiotics): Research strongly suggests that the consumption of probiotic bacteria such as those found in yogurt and other fermented milk products can beneficially alter the composition of the gut microbiome.🥛🥡

Stress: Exposure to stress can alter gut microbiota profiles, including lower numbers of potentially beneficial Lactobacillus.😡🤬

Physical Activity: Exercise appears to be an environmental factor that can determine changes in the qualitative and quantitative gut microbial composition that contributes to reducing weight, obesity-associated pathologies, and gastrointestinal disorders.🏃🏼‍♂️🧘🏼‍♀️

04/05/2021

There are a few reasons why coffee isn’t great first thing in the morning ☕ ☀ :

- It increases cortisol, which can negatively impact hormonal and gut balance.📊

- It stimulates acid production in the stomach. If you’re prone to acid reflux or other GI issues, it’s worth paying attention to your symptoms to see if coffee exacerbates them.⛲🔥

- It increases blood sugar.🩸

Try instead to have your coffee☕ :
- After 30mins to 1hour from your breakfast (to let nutrients be absorbed and decrease your chances of having reflux).
-For most people who get up around 6:30 a.m. the best time is between 9:30 and 11:30 a.m. when cortisol level is lower.

25/03/2021

Who doesn't love protein? 💪🏼

11/03/2021

Weight training can increase your bone density, which in turn strengthens your bones. 🏋🏽‍♀️

Strong bones can help to prevent fractures and osteoporosis. 💪🏼

Evidence shows combining a proper diet with resistance training help to reverse some of the bone loss associated with osteoporosis.🥑 🥛

26/02/2021

A nutrition and fitness talk about the small changes that one can do to better plan his/her journey into becoming a better version of him/herself. Beside some frequent Q&A answered by Elena Saad and Suzana Saad.

18/01/2021