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HIIT WORKOUT 💥🏃‍♀️🏋️‍♂️
MOTIVATIONAL QUOTES ✍️
HEALHTY FOOD 🥬🥑🥕

16/02/2021

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15/02/2021

FUEL OF THE DAY ⛽️

APRICOTS 🍑

Apricots (Prunus armeniaca) are stone fruits also known as Armenian plums.

They’re extremely nutritious and have many health benefits, such as improved digestion and eye health. Two fresh apricots (70 grams) provide 34 calories.

It’s best to enjoy apricots whole and unpeeled, as the skin boasts large amounts of fiber and nutrients. Be sure to discard the stone, as it’s inedible.

Benefits

- MAY PROMOTE EYE HEALTH

Apricots boast multiple compounds that are essential for eye health, including vitamins A and E.

Vitamin A plays a vital role in preventing night blindness, a disorder caused by lack of light pigments in your eyes, while vitamin E is a fat-soluble antioxidant that enters your eyes directly to protect them from free radical damage.

- MAY BOOST SKIN HEALTH

Eating apricots may benefit your skin.
The main causes of wrinkles and skin damage are environmental factors, such as the sun, pollution, and cigarette smoke.

Notably, you can fight some of this skin damage through a healthy diet full of antioxidants, which apricots provide.
Vitamins C and E, both found in this fruit, may aid your skin. In particular, vitamin C protects against UV damage and environmental pollutants by neutralizing free radicals.

WHAT TO REMEMBER ? 💡

Apricots are a delicious fruit packed with vitamins, fiber, and antioxidants. They have multiple benefits, including improved eye, skin, and gut health.
Fresh or dried, apricots are easy to add to yogurt, salads, and main meals.

Source: https://www.healthline.com/nutrition/apricots-benefits

12/02/2021

- Muhammad Ali

11/02/2021

FUEL OF THE DAY ⛽️

RAISINS

Raisins are dried grapes, which are the fruit from the Vitis vinifera plant. Because of this, their nutritional content will be similar to that of grapes. They are actually grapes that have been dried in the sun or in a food dehydrator.

A typical serving size of raisins is about 1 ounce (oz), a small box, or about 40–50 grams (g) and contains 129 calories.

Benefits ✅

- AID IN DIGESTIONS.

Raisins may be a simple way to help keep the digestive system healthy. Raisins contain helpful soluble fibers, which give body to the stool and help it pass through the intestines easier. This may help improve digestion and promote regularity.

- LOWER RISK OF HEART DISEASE RISK FACTOR🫀

A study posted to Postgratuate Medicine noted that regularly eating raisins may help reduce cardiovascular risk factors, such as blood pressure rate, when compared to other snacks. This is because raisins are a low sodium food that also contains a good source of potassium, which helps the blood vessels relax.

- IMPROVE SKIN HEALTH.

Antioxidants may help keep the skin cells young and prevent damage from aging cells. Raisins also contain valuable nutrients, such as vitamin C, selenium, and zinc. This combination of nutrients and antioxidants may be a helpful addition to a diet that focuses on creating good skin health.

WHAT TO REMEMBER ?💡

Raisins can be a simple way to add fruit, healthful nutrients and antioxidants to the diet. Regularly eating raisins may help keep the body healthy and prevent some disorders.
However, it is essential to eat raisins in moderation as they are high in sugars and calories, which may be an important factor for people to consider if they are trying to lose weight.
Overall, raisins are a healthful food and make a great addition to many diets.

Source: https://www.medicalnewstoday.com/articles/325127
https://www.healthline.com/health/food-nutrition/are-raisins-good-for-you

09/02/2021

08/02/2021

FUEL OF THE DAY ⛽️

WALNUTS

Walnuts are round, single-seeded stone fruits that grow from the walnut tree. They are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits.

Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona.

Walnuts are available both raw or roasted, and salted or unsalted.
1 cup of unbranded, organic walnuts (30 grams) contains 200 calories.

Benefits ✅

- SUPPORT WEIGHT CONTROL

Walnuts are calorie dense, but studies suggest that the energy absorbed from them is 21% lower than would be expected based on their nutrients.

What’s more, eating walnuts may even help control your appetite.
In a well-controlled study in 10 obese people, drinking a smoothie made with about 1.75 ounces (48 grams) of walnuts once a day for five days decreased appetite and hunger, compared to a placebo drink equal in calories and nutrients

- MAY HELP MANAGE TYPE 2 DIABETES AND LOWER YOUR RISK

Observational studies suggest that one reason walnuts are linked to a lower risk of type 2 diabetes is that they help control weight. Excess weight increases your risk of high blood sugar and diabetes.

WHAT TO REMEMBER ?💡

Walnuts are an exceptionally nutritious nut. They have higher antioxidant activity and significantly more healthy omega-3 fats than any other common nut.
This rich nutrient profile contributes to the many health benefits associated with walnuts, such as reduced inflammation and improved heart disease risk factors.

Source: https://www.healthline.com/nutrition/benefits-of-walnuts
https://www.medicalnewstoday.com/articles/309834

03/02/2021

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Our live online abs class consists of specific moves, sequences and routines put together to give you an enjoyable and effective abdominal workout. Even if you have never been to a class before and simply want to tone up, this class is a fun alternative to the gym.

03/02/2021

WE ARE NOW ONLINE 🎉🥳

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At "Full Individual Training ", we understand that every Individual is special and have different needs according to achieving their fitness goal.

Our mission is to help you to be and stay forever the best version of yourself, healthy and happy . This is what we do , Full Individual Training , because nothing matters more than you.

LINK IN THE BIO ⬆️⬆️

01/02/2021

FUEL OF THE DAY ⛽️

ORANGE 🍊🍊

Orange is known to have several health benefits and is among the most popular fruits around the world.

Oranges can be had not only as a snack but also as a major recipe ingredient in various dishes. Nowadays orange juice is an integral part of a healthy breakfast thus promoting a healthy start to the day.

Also called sweet oranges, they grow on orange trees (Citrus x sinensis) and belong to a large group of fruits known as citrus fruits.

Their true origin is a mystery, but the cultivation of oranges is thought to have started in eastern Asia thousands of years ago.

Half of a large orange (100 grams) contains 47 calories.

Benefits ✅

- HEART HEALTH 🫀

Heart disease is currently the world’s most common cause of premature death.
Flavonoids — especially hesperidin — in oranges may have protective effects against heart disease.

- PREVENTS SKIN DAMAGE

Anti-oxidants in oranges help protect skin from free radical damage known to cause signs of aging. An orange a day can help you look young even at 50!

- GOOD EYE HEALTH 👁

Oranges are a rich source of carotenoid. The Vitamin A present in them play an important role in keeping the mucus membranes in the eyes healthy.

WHAT TO REMEMBER ? 💡

Oranges are among the world’s most popular fruits, as they’re both tasty and nutritious.

They are a good source of vitamin C, as well as several other vitamins, minerals, and antioxidants which are responsible for many health benefits.

Source: https://www.healthline.com/nutrition/foods/oranges -line

https://m.timesofindia.com/life-style/health-fitness/diet/why-you-should-eat-oranges/articleshow/4662391.cms

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