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Photo by Mika Baumeister on Unsplash

Taking supplements during fasts can be tricky: some supplements can upset your stomach, and some might even end your fast. On the other hand, certain supplements can support your fasting goals. Let’s take a closer look:

Which supplements break your fast?

Unfortunately, there’s no black-and-white answer here. Technically, everything that contains calories breaks your fast. Many supplements contain some nutrients; others can’t be properly metabolized when taken without food. That’s why being overly strict on calories is not always the best and only choice to get the most out of your fast.

Choosing the right supplements depends primarily on your fasting goal:

If your intermittent fasting goal is fat loss:

Green coffee bean extract is made from raw, unroasted coffee beans. It contains a potent antioxidant called chlorogenic acid that can decrease inflammation, increase heart health, and prevent diabetes. …


Why working out hard and often is not always the key to a successful body transformation

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Photo by Marcos vicente on Unsplash

“Exercise is a celebration of what your body can do. Not a punishment for what you ate” Anonymous

How many people do you know that work out many days per week but still don’t seem to get the results they’re looking for? Are you one of them?

Unfortunately, working out often and working out hard doesn’t necessarily equate to achieving your desired results. Here’re the five most common reasons why people fail to reach their workout goals.

#1 You don’t move enough outside the gym

If you work out for 45–60 minutes per day but are otherwise sedentary, the chances are high that you’re not moving enough. Sitting for more than 6 hours per day significantly decreases your metabolism while increasing the risks of chronic diseases such as diabetes or heart disease. …


Expanding your business portflio will help you to get through crises and industry changes

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Photo by Michael Longmire on Unsplash

When you own a small business, you know that they’re ups and downs, crisis and opportunities. The fitness industry is rapidly changing and becoming more digital: Peleton, The Mirror, or digital membership services are becomimg a threat to entrepreneurs that own gyms, studios, or other fitness businesses.

Therefore, if you’re a fitness or wellness professional, it will become necessary to create additional (passive) income sources.

Here’re some ideas on how to develop new income streams that minimize your risks AND create new opportunities.

#1 Consulting

Fitness, especially digital fitness, is a booming industry. Companies in this industry require insights on how to engage, manage, or progress clients to build online services, apps, etc. …


How to create a salesforce that’s not on your payroll

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Photo by Carl Heyerdahl on Unsplash

Due to the current economic crisis, many companies had to grow their online presence to make up for their offline business losses.

However, competing in the online world means facing different and often larger competition.

Generating traffic to your website requires different skills and different marketing tools than generating foot traffic.

Online marketing is often a numbers game: the more traffic, the more clicks, the more conversion. To generate traffic you can either invest in online advertising or try to create organic traffic.

From my experience, online advertising can become a losing battle if you have to deal with large competitors. …


Find the workout that works for you

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All movement is better than no movement but every type of workout has specific benefits:

The Health Benefits of Kettlebell Swings
Shape your body swing by swing

The Health Benefits of Pilates
Get Stronger from the inside out

The Health Benefits of Yoga
Reduce stress, lose weight, improve depression

The Health Benefits of Walking
Step by step to improved mental and physical health

The Health Benefits of Strength Training
From weight loss to heart health

In good health,
Rike

Find more ideas for improved health and happiness on my website.

Download my FREE handout: 5 NUTRITIONAL STRATEGIES FOR WEIGHT LOSS AND HEALTH.


Selfcare strategies for every time budget

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Photo by Anthony Tran on Unsplash

“We will be more successful in all our endeavors if we can let go of the habit of running all the time, and take little pauses to relax and re-center ourselves. And we’ll also have a lot more joy in living.”
Thich Nhat Hanh

Long working hours, stressful relationships, physically demanding tasks, or worries can take a toll on the most energetic person. But when your physical or emotional tank is empty, you can’t go anywhere. Like cars, we need “gas” to move forward. …


Why burnout is dangerous and what you can do love your job again

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Photo by Umesh R. Desai on Unsplash

If you ever had a burnout, you know that it’s more than being tired. You know that it’s a type of depression that makes it close to impossible to work.

What exactly is burnout?

The term “burnout” was first coined by Herbert Freudenberger, a psychologist that used it to describes the consequences of severe stress in helping professions such as doctors or nurses. (1)

Unfortunately, to this day, there is no clear definition of burnout. There’s a fine line between depression and burnout. However, experts agree that burnout results from stress at work or tasks such as caring for a family member.

The most common symptoms of burnout include:

  • Physical and emotional exhaustion: people feel drained and unable to…


Get stronger from the inside out

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Pilates is an exercise method that has been developed in the early 20th century by Joseph Pilates, a German trainer with a gymnastics and bodybuilding background.

Pilates emphasizes strengthening the core muscles, improving balance, and breathing. Practicing Pilates regularly provides you with many health benefits. Here the top 7:

#1 Pilates can improve heart health

A clinical trial with obese, sedentary women showed that Pilates can help to improve heart health. The trial lasted 12 weeks and consisted of three 1-hour training sessions per week. All classes were led by a certified Pilates instructor.

The participants of the trial reduced systolic blood pressure by 5 mmHg and were able to lose up to 2% body fat. …


Shape your body — swing by swing

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While any movement is better than no movement, certain exercises are more efficient than others. Next, to exercise bands, a kettlebell is my favorite piece of exercise equipment. If I had to choose one exercise for the rest of my life, the kettlebell swing would probably be the one.

Why are kettlebell swings such an impactful exercise?

Kettlebell swings work many of our last muscle groups, including the muscles of the back, hips, legs, shoulders, and core.

Kettlebell swings can help to prevent muscle imbalances

Prolonged periods of sitting can weaken our back and glute muscles while tightening the hip flexors. …


How 60 seconds every morning can become a game-changer for your results

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Photo by carolyn christine on Unsplash

Obesity is the root cause of many chronic conditions, including heart disease, diabetes, back pain, liver disease — just to name a few.

Even the severity of COVID-19 seems to be correlated to being overweight: According to the Center for Disease Control and Prevention (CDC), obesity is one of the major risk factors for severe COVID-19 cases. A high BMI is associated with a higher risk of acute respiratory distress syndrome (ARDS), which complicates the treatment of COVID-19.

However, many people struggle when trying to lose weight. …

About

Rike Aprea

Personal Trainer, Coach, Nutrition Nerd, Certified Weight Loss- and Behavior Change-Specialist. www.kaizenupyourlife.com

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