Bino Training

17/03/2023

Malawi needs your help🙏🏽

Tropical Cyclone Freddy has caused the death of 326 people, while 796 have been injured, and 201 are believed to be missing. Estimates indicate that 183,158 people have been displaced due to the storm.

Our trainers are safe but they have no power for most of the hours, and no running water for a week now 🚰

We want to help our trainers and their families with generators for their homes and have therefore started a fundraiser:

https://lnkd.in/da_dxkES

Any support, big or small, will be greatly appreciated!

Pengene går til strømgeneratorer til trenerne

16/12/2022

16. Desember - We are excited to announce the launch of our new charity, dedicated to promoting health and providing quality education for trainers!

Our goal is to empower individuals to take control of their own health and well-being, and to support local entrepreneurship in the process.

Through our programs, we will provide access to health resources and education for trainers, as well as support local entrepreneurs who are working to make a positive impact in their communities. We believe that by investing in the health and education of individuals, we can create a brighter future for everyone.

We hope that you will join us in our mission to create a healthier and more equitable world. Together, we can make a difference!

15/12/2022

15. December - here’s a simple hydration challenge you can try leading up to Christmas:

- Start by setting a goal for how much water you want to drink each day. A good rule of thumb is to aim for about 8-10 cups of water per day.
- Keep track of how much water you're drinking. You can use a water bottle with markings on the side, or a water tracker app on your phone.
- Make sure to drink water throughout the day, rather than trying to chug a lot of water all at once. Sipping water regularly will help to keep you hydrated and prevent dehydration.
- Try to drink a glass of water before each meal, and carry a water bottle with you throughout the day to remind yourself to drink up.
- As you progress through the challenge, try to increase the amount of water you're drinking each day. This will help to improve your overall hydration and keep your body healthy and functioning properly.

The recommended daily intake of water for an adult is about 8-10 cups, or 64-80 ounces. This can vary depending on factors such as your age, gender, weight, and activity level.

It's important to drink enough water to stay hydrated and support your body's functions. Dehydration can cause fatigue, headaches, and other symptoms, so it's important to make sure you're getting enough water each day.

If you're not sure how much water you should be drinking, you can talk to your doctor or a healthcare professional for personalized advice.

12/12/2022

12. December - Healthy snack challenge🍫🥥🫐

Christmas is around the corner and ahh so many sweet temptations! There is nothing wrong with some lovely cakes and candy now and then, but too much sugar is not good for our health and wellbeing.

So we have a little challenge for you: During December, go through your sugary snacks shelf and see if you can replace some of it with with healthy snacks such as macadamia nuts, cashews, and pistachios or dark chocolate and almonds. It’s yummy, healthier and you will feel much better!

11/12/2022

11. December - Focus on what you can control🎯

You become what you put your attention on. Is that thing keeping you awake worthy of your peace?

There’s many things happening around us that we can’t control, why not focus on those which we can control, such as our emotions and how we respond to stimuli.

This week, try to identify 3 things outside your control that are stealing your joy, and choose to focus on what's really important to you.

10/12/2022

10. December - Perform an act of kindness🙏🏼

Winston Churchill once said, “We make a living by what we get. We make a life by what we give.”

You can perform an act of kindness almost anywhere and at anytime. You can be as creative and involved as you want — devoting days to an elaborate project, or doing good in just a few seconds.

Here are some acts of kindness I’m thinking of, but there are so many!

- Holding open a door for someone
- Letting someone with a few items cut in front of you at the grocery
- Smiling at a stranger and saying hello
- Counseling a friend
- Picking up your neighbor’s newspaper
- Calling an older, lonely person to chat
- Bringing your dog to a retirement home for folks to pet
- Helping an elderly person to her car
- Allowing a car to cut in front of you in traffic

09/12/2022

9. December- Nutritional Challenge in December🥗

Creating lasting eating habits it’s not about calorie counting and following a strict menu, but actively creating an environment that will help you choose healthy options.

What does you environment look like? This challenges is to add one or more of this healthy eating environment actions:

1. Have a large re-usable water bottle close to you at all times.
2. Instead of having a snack table bowl with cookies or chocolate how about a bowl with almonds and walnuts?
3. Have diverse and different colourful vegetables and fruits available for snacking or cooking.
4. Keep the candy on a high cabin out of sight!
5. Print easy healthy recipes and tape then to your fridge so that you’d prefer to cook over eating out!

The key to building healthy habits is taking control and creating a healthy environment.

08/12/2022

8. December - 5 min Mindful Meditation before going to sleep🕯️

Mindfulness meditation is a mental training practice that teaches you to slow down racing thoughts, let go of negativity, and calm both your mind and body.

It is defined as a mental state that involves being fully focused on "the now" so you can acknowledge and accept your thoughts, feelings, and sensations without judgment.

Today's challenge is to meditate for 5 minutes before going to sleep. When you’re in your bed, put your phone aside, light a candle, close your eyes and let yourself just be 🙏🏼

06/12/2022

6. December - Add a fermented food to any meal today!👏🏼

Probiotics are living organisms that are found naturally in fermented foods such as yogurt, kimchi, sauerkraut, miso and kefir.

They are known as ‘good’ or ‘friendly’ bacteria as they compete for space and food against harmful bacteria and prevent them from settling in the gut.

Today's challenge is to introduce probiotics to a meal, our personal favorite is a bowl of 10dL of kefir with blueberries and chia seeds😋

03/12/2022

3. December - Send a sms or handwritten note to someone you care about❤️

Today is about giving and showing each other appreciation. How often do we tell people what they mean to us? How often do we say what we feel?

Tag a friend with the emoji that reminds you of them!

02/12/2022

2. December - Nutrition tip: Did you know that most people's diets are fiber deficient…?🫢🥦

A recent study found that an increment of 10g/day of dietary fibre is associated with a lower risk of mortality from coronary heart disease and all cancers. According to Kim Y., Je Y, “Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies.”

Fiber is a vital source for gut health; it reduces cholesterol, blood sugar levels, and lowers risk of diabetes.

Today's nutri-tip is to consciously increase your fiber intake during your meals, you can choose ingredients such as: black beans, chia seeds, broccolis, or broccolini (these are delicious mildly cooked with olive oil, salt and pepper) whole wheat bread, rice or other grains.

01/12/2022

Bino’s Christmas Calendar is finally here!🎄Stay tuned for healthy challenges, surprises and useful guidance✨