Source of the note: http://bit.ly/1GO1qBS If one of your resolutions this year was to take better care of yourself and increase your exercise hours, but your good intentions have taken a back seat due to work, school tasks, or family, and you want to look great this summer, you still have time to achieve it. Cristina Mariana Alba Vázquez, a physical activity coach, assures that the first thing you need to do is set a realistic goal that you can achieve. It is very important to combine regular physical exercise with a healthy diet, for which you must also mentally prepare yourself, and above all, be consistent, since results will start to show at least 30 days later. “After a month, you will begin to feel the physical and mental changes very positively,” says coach Alba Vázquez. For the physical activity specialist, it is crucial to find an activity you enjoy to avoid getting bored and quitting. Furthermore, “if a person always does the same activity, they stagnate because muscles have memory and get used to any physical activity that is repeated in two weeks,” explained Alba Vázquez. Our coach's advice is to always look for something that combines strength, cardio, and flexibility exercises, and perform them five days a week. “It takes 48 hours for muscles to recover, so you can train from Monday to Friday; or if you prefer to exercise on the weekend, organize your schedule from Wednesday to Sunday,” added the trainer. Although physical exercise is essential, don't forget to take care of your diet. Remember that a person should eat small amounts five to seven times a day. This will help keep your metabolism functioning all the time, thus allowing the body to consume more calories. We have often talked about the importance of a light dinner since your body does not need as much energy while you sleep. This is why the team of nutritionists at Lunch Saludable offers you two delicious options that will care for your body and health: Tuna Toasts with Poblano Strips Ingredients: • 120 grams of tuna • 100 g of poblano strips • 2 zucchini chopped into small cubes • 1 carrot sliced thinly • ½ chopped green onion • ½ chopped red onion • 1 handful of sunflower seeds or sesame seeds • 2 baked corn or cactus toasts • One teaspoon of coconut oil Put the teaspoon of coconut oil (or avocado oil) to fry in a pan along with the poblano strips, chopped onions, and carrot. Later, add the tuna and mix all the ingredients very well. Serve on toasts. Serves one person. Vegetable and Chicken Stir Fry Ingredients: • 1/2 cup of sprouts (can be alfalfa, soybean, broccoli, or other) • 1/2 cup of grated carrot • ½ cup of peas • 1/2 cup of cauliflower in small pieces • ½ chicken breast in strips, or the equivalent in shredded chicken. Mix the ingredients with two tablespoons of avocado oil and the chicken in a pan. Let it cook for a few minutes. It can be seasoned with aromatic herbs, onion, and sea salt, to taste. Serves one person. You still have time; if you follow these tips closely, you will achieve your goal of looking healthy this summer.

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