5 Ideas for a Perfect Start of the Day

Many of us have juicers and blenders because we are interested in using them so we could make a healthier diet and better habits. 

We are here to support you to live a healthier lifestyle. That is why we have prepared some cool ideas that will help you how to do that. 

Here are 5 ideas that will help you get a start of a perfect day and live healthy each day with the help of juicing!

1. Fruit Smoothie To Lift You Up

This one is great for all of you who are not hungry in the morning and would like a healthy way to start your day.

There is much fruit that you can make your smoothie from, but you could also add nuts, water, yogurt, milk, and other delicious and healthy ingredients that will help you make a healthy smoothie.

We would always recommend having bananas stacked up around the kitchen, as they give a unique texture and a fantastic taste to any smoothie.

You can find some of our favorite fruit smoothie recipes from Lil’ Luna.

2. Oatmeal Smoothie

Adding oatmeal to your smoothie will take it to a whole new level. It will make your smoothie more like a meal and less like a beverage.

We would take oatmeal smoothies any time of the day, but somehow in the morning, they are the best way to lift us up and help us get up and running.

3. Mashed Pumpkin

Mashed pumpkin is a great meal, and it will account for perfect and healthy morning food. We advise that you prepare some baked pumpkins the day before and in the morning you can just put in in a blender.

They have this amazing, creamy texture that you will love. Also, if you have toddlers or babies, this kind of superfood is what you want them to have as well! Make sure you have something up your sleeve.

With a blender, it is possible to prepare such a delicious meal each day.

4. Veggie Juice

You could also make a veggie juice to start your day. Try using a masticating juicer (AKA cold-pressed juicer) to get the best results.

You can again choose from a variety of vegetables that will help you stay healthy and boost your day.

5. Refreshing Orange Juice

If you are looking for a way to get alerted and start your day in great shape, a perfect way to do just that is to make yourself a refreshing orange juice.

Not only that, orange juice will be the main culprit for the perfect start of an even better day, but it will give you much-needed vitamins that will help you keep your immune system up and running.

We all know how many vitamins there are in oranges, and squeezing them could be the gateway to health, and it will keep the doctor away.

Is drinking juices better than eating breakfast?

Could a glass of quality juice even replace your breakfast? Find out how a glass of juice can kick start your day and make it amazing!

Drinking juices allows you to get the benefits without having to process food in the stomach.

1. Drinking juice will give you the much-needed energy, vitamins even, and you will not have to eat a full breakfast.

Eating breakfast is good for you, but some people cannot stand eating the moment they wake up. You might have a crazy, busy schedule on some days, and it soon becomes clear that you cannot afford to eat a full breakfast at home. 

Besides, digesting food can be a process that could wear you down. So why would you want to do all that to your body this early during the day? 

The solution: drink juice! 

2. Eating a healthy breakfast is sometimes difficult, drinking juice is a lot easier.

Eating healthy is difficult, but preparing juice is not! It is easy to prepare healthy juice when you have a juicer on your side! It will help you make a great juice any time of the day with minimal effort.

Drink orange juice, if you like to start your day like that, but you could also add any other type of fruit or vegetable to the juicer, and in no time you will have a healthy treat to start your day with.

3. You can prepare many juices in advance.

You can prepare many juices in advance, but we suggest you keep them in your refrigerator. The juices you make will be healthy, and it will help you lead a healthy lifestyle. 

There will be no added flavors, additives, sugar, and other things that should not even be in our juices! Just plain, healthy juice to help you start your fantastic day.

4. Knowing what you drink could help you maintain a healthier weight.

You could drink juice in a coffee shop or buy them, but you will not know what ingredients they have put in it. 

If you want to know what beverages you are drinking, this is the best way to make sure you are drinking healthy juices in the morning. It could also help you monitor your weight.

Personal chefs make dinnertime easier for working Americans

A personal chef prepares meals for the clients in their home or chefs own location, based on clients needs and preferences.

The idea of a personal chef is to take the stress of meal preparation out of your busy schedule. It can be multi-meal preparation, single dinner service, individual dish, or freezer-ready entrees. It is a handy and healthy way to excellent food.

When hiring a personal chef to provide either a packaged meal service or to cook for a dinner party, there is usually a meeting between the client and the chef. You and the chef have to collaborate to determine the menu, based on individual tastes and preferences as well as dietary restrictions.

It might be a monthly, weekly or daily service. It can be delivered ready-made, or the chef prepares the meals in your home. Menu planning and related grocery shopping can be included in your service.

The chef can prepare your favorite family recipes, or you can choose from the menu that the chef provides.

So one way of doing it might be: you choose various meals, the chef will shop for groceries and prepares the meals at your home. Meals are packaged for the refrigerator or freezer, the kitchen is cleaned, and you get detailed reheating and serving instructions.

So whether you have a large family or you’re single, a personal chef can make a relaxing, stress-free, delicious and healthy dinner.

If you have a busy schedule and no time to cook, a personal chef can cook you every week, making your favorite dishes. A personal chef makes it possible for you to come home, pop dinner in the oven and enjoy a home-cooked, healthy meal.

How much does it then cost for a personal chef in the US?

Cost varies by location and what’s included. Some chefs charge per person, averaging USD 20…30 per plate, whereas others charge USD 30…40 per hour. These costs often include planning, shopping, and preparation, but you’ll want to make absolutely sure what’s included with the price.

Weekly price (median) is about USD 200…300 per week for five meals for a family of four, and that proce doesn’t include the cost of groceries, which can vary widely by city.

Pros and cons of personal trainers

Personal trainers are qualified professionals of physical activity and those in charge of developing a good training routine individually.

Training with personal trainer presents a series of pros and cons, so the choice will depend primarily on the practitioner. Each athlete trains in a way and any decision will be successful as long as it is practiced safely and healthily.

Train alone or guided by a personal trainer?

It is a question that you have surely asked many times. Each form of training has its advantages and disadvantages, especially depending on the athlete.

There is no clear evidence on what is best, although always working with professionals will help improve the exercise performed in training either directly with the coach or indirectly through different tips.

Take a look at each of the advantages and disadvantages and choose what you like most.

Advantages of the personal trainer

Of course, the quality of training will be much greater in the presence of a professional who supervises and guides you in your physical activity.

They are in charge of evaluating, analyzing and structuring a routine of improvement or maintenance of physical condition, so they know more than anyone the type of exercise that you must carry out at all times.

These are some of the advantages of training with a physical trainer:

1. Knowledge

It has the capacity and knowledge necessary to analyze your initial fitness level prior to the start of training, to then design each of the sessions based on your level and finally evaluate the progress made through a series of tests and measurements. With it you can at all times know your progress and help you observe the results obtained.

2. Security

Security issue especially in novices. The personal trainer will guide you to perform the correct technique in every movement to avoid injuries and train in a safe way. Perhaps it is one of the main reasons why the supervision of a coach in the gym is advised in the first steps of training.

3. Motivation

The personal trainer will offer you an extra motivation to continue with your routine that in many occasions is necessary to not give up. You will complete each exercise and the results will come much sooner than if the training is done individually.

4. Overcome your limits

They will help you to know yourself (overcoming your own limits) and your body, discovering which exercises will go better and as an initial step towards an autonomous training.

5. Personalized routine

It will individualize your routine. Many of the tips can be applied personally but if you want to execute a correct training, every exercise and diet should be planned in a personal and individual way.

Disadvantages of the personal trainer

However, despite the many advantages it presents, there are a number of drawbacks that can be found in personalized training.

Here are some of them:

1. Cost

In general, they require an economic cost that is not acceptable in these times. Hiring a personal trainer usually costs money and the vast majority of the athlete population see in it the main disadvantage.

2. Quality

In the profession of physical activity and sport, there is a great labor intrusion, so many call themselves coaches without being really qualified for their development and only work with their experience. Choose a good quality coach if your choice of training is individualized.

3. Timetable

If you like to work at your own pace, the personal trainer can be an inconvenience. You will be able to work according to your feelings that day, which will also favor the motivation to advance or go to train whenever you feel like it.

The personal trainer and the exercises

Regular exercise is one of the best recipes for maintaining good health. The problem is that not everyone has the disposition to stay in an exercise program on its own. How to achieve it? Who can help you? What should you keep in mind?

To start exercising regularly you need motivation and willpower, says certified personal trainer Carli Dieppa. She believes that it is vital to stay in a frequent exercise routine, especially if you do it without a guide or supervision.

  • Are you one of those who start to exercise and in a short time you get tired?
  • Or are you looking for an excuse not to continue?

Then seeking specialized professional help can help you achieve greater and better results.

In fact, in recent years, more people consider that hiring a personal trainer is no longer a luxury, but a necessity. More than anything, because they have realized that without the support and proper guidance of an expert, it is more challenging to start an exercise program.

“The coach will take you from the simple to the complex, will be aware that you do not get injured and that you do the exercises correctly,” says Dieppa.

It can also help you to keep eating healthy and do a proper routine, according to your physical condition, limitations or goals, says Dieppa.

She points out the most common mistakes among those who do exercises without any supervision. They are related to:

  • the posture and
  • how the activity is done.

“Because of that, they often get hurt and stop exercising, fall behind and eventually lose motivation,” warns the coach. But the person who is injured, Dieppa advises, should continue doing exercises, although not the same as before or with the same intensity.

“For example, if you injured a leg, you can work the arms,” ​​recommends Dieppa, who believes that the coach’s role is to prevent that kind of problem from occurring.

Another situation that often occurs, says the coach, is that many people say that they can not exercise due to a physical condition or problem that limits it. But that excuse is not necessarily true.

“Everyone can and should exercise. The important thing is that the coach knows what is the physical problem of the person to choose the right exercise routine,” emphasizes Dieppa, while stressing that the body needs constant movement.

Is this the year you want to succeed in your endeavor and you decide to hire a personal trainer? Then you must take into account some fundamental criteria so that the money invested yields fruit.

Among them, Yariza Yulián, personal trainer at the Zonactiva gym, recommends that when choosing a coach you ask her what kind of certification and studies she has.

“There is an extensive number of certifications, and some of them only provide you with an exam that you can take online and do not require continued studies,” says Yulián.

She stresses that proper certification requires ongoing studies.

  • National Academy of Sports Medicine (NASM)
  • Aerobics and Fitness Association of America (AFAA)
  • American Council on Exercise (ACE)
  • American College of Sports Medicine (ACSM)
  • National Strength and Conditioning Association (NSCA)
  • Certified Strenht and Conditioning Specialist (CSCS).

It is also essential, adds Yulián, the experience that the coach has regarding the interests of the client. For example, if you want to improve in a sport such as tennis, you should ask what experience you have in that area.

“There are coaches who focus more on seniors, others on athletes or those who have injuries,” explains the coach.

Another fundamental criterion mentioned by Yulián is the personality of the coach. One option to learn more is to watch different trainers in the gym and see their performance and how they train other people. “I would say it’s one of the best ways to choose a coach,” he advises.

The cost is also an important factor. In the USA, most coaches charge between $40 and $90 per hour, usually something around $55. However, this is an average and each coach has different offers. Julian also warns you to be careful if:

  • You feel pains that do not allow you to move normally. But it is normal to have some muscle discomfort at the beginning of a workout.
  • The coach is constantly using your cell phone while training you.
  • Ignore your questions.
  • It makes recommendations for strict and specific diets, supplements, pills, etc.
  • The right person to make a specific diet is a licensed nutritionist

What do you have to do to be and work as a personal trainer?

If you like sports and exercise, it may be an excellent option to work as a personal trainer on your own or as an employee. Of course, almost more important than this is that you like to deal with people since the psychological component of this work is crucial.

This profession seen from the outside can seem easy and straightforward, and that you just start right away. Well, nothing is further from reality.

One training session takes many hours of work behind (if you really want to make a good session, of course):

  • designing the routine based on what has been worked in previous sessions,
  • what will be worked on later,
  • the objectives of the client, and
  • the profile and objectives thereof.

Therefore, if you want to dedicate yourself to this, you must understand that you need to devote a lot of work, and above all time.

And once this is clear, let’s talk about training. Anyone who asks me if I can do a personal trainer course, I will usually tell him, yes, but that does not make him a good coach.

Being a good coach gives you, in addition to experience, good knowledge of anatomy, physiology, biomechanics, and a long etcetera. And all that you will find in the Bachelor of Science of Physical Activity and Sports.

Trainer yelling through a megaphone while man on rowing machine at gym

Before you get on top of me, I must shield myself saying that it is true that there are excellent courses that touch all those topics, like those of the NSCA or those that the ACSM does for example.

But even so, I think that someone who does not have the preparation. It will cost you a lot to get that degree.

And leaving the training apart, a coach must also have other skills. Learned? Born with them?

Judge yourself:

1. Make sure of what you do

After all, training is health. If you doubt what you do, in addition to giving insecurity to your client, you can endanger their health.

You have to understand that exercise is not only for the body but also to live a healthier life.

2. The physicist matters, unfortunately

This point is the one that rages me the most. Many (too many) people think that if you do not have an athletic body, you are not a good coach.

I have met many great personal trainers and coaches with incredible knowledge and understanding of how humans behave. That is more important than having an athletic body.

3. Leadership

If you do not have leadership skills, then make it a priority to learn them (if you can).

A coach during the session is a leader. He motivates, encourages, and gives the model to follow (either physically or by his knowledge on how to lead a healthy life).

Very few people like to train and if the trainer is passive, is always looking at the mobile, is very quiet, just marks the exercises, etc., it is more likely that the client will not return and, what is worse, speak badly of what personal training is.

Like or not to train, your client has to enjoy the session, feel that he has worked and that he wants to arrive the next day with you.

4. Knowledge is also taught

As a client, you need to give importance to this. In my sessions, I try to get the person I train to work and learn.

I can not only say to do an exercise, and that’s it. I always accompany him with the muscles that are worked, why we do this and not another, what happens in his body when he does that exercise, etc. In short, I think that if you understand the training, you can get to take more advantage.

So if you like to exercise and sports, I encourage you to be one of those who care about the health of people, a training partner, a mentor for your client, a psychologist, a motivator, a leader, and very many cases, a friend.

But, yes, it starts at the foundations with a perfect formation. Because coaches, there are many but good, “two.”