YA Fitness For Life

11/11/2025

10/24/2022

Looking for nutrition tips to fuel your workout?

Try these three tips to optimize your workout.

How to fuel your workout
Poor nutrition and inadequate hydration decrease your ability to complete a quality workout. Since you have already devoted the time to exercise, try these three nutrition tips to fuel your workout.
Tip #1: Eat breakfast
Ironically, what you eat for breakfast affects your ability to exercise even nine hours later during an afternoon or evening workout. Since food is fuel, eating a nutritious breakfast provides you a strong start to the day.
One study demonstrated that exercisers who ate breakfast and then a light snack before a workout were able to workout 20% harder during a one-hour exercise test compared to those who did not. Invite science to the table and eat breakfast to fuel your workout!
One of my clients said, "I don't have time to eat breakfast." We timed how long it took her to drink a glass of low-fat milk or a 1/2 cup of orange juice-less than 1 minute. If you have never been a breakfast eater, drinking a nutritious drink, such as milk, juice, or a smoothie is an easy way to introduce your body to breakfast.
Ideally, fill your plate with three of the five food groups for breakfast: fruits, vegetables, protein, dairy or dairy substitute, and grains.
Try these quick healthy breakfast ideas
* Whole wheat bagel, peanut butter, and banana slices
* Hot or cold cereal with nuts, fruit, and milk
* Whole wheat toast with scrambled eggs, spinach, and mushrooms
* Quesadilla with ground beef and low fat cheese
* Breakfast burrito with beans, salsa, and low fat cheese
* Fruit and yogurt smoothie with nuts
* Sliced turkey, red bell peppers, and cheese rolled up in a tortilla
Tip #2: Add protein to your lunch
Not only is protein critical for helping build and repair muscles, but it will also help you feel fuller, longer. For lunch, add some garbanzo beans and walnuts to your salad or add chicken to your pasta dish to provide sustained energy for your workout later. Add protein-rich foods to fuel your workout such as the following:
Foods with protein:
* Fish, including seafood, salmon, tilapia
* Meats, including beef, turkey, chicken.
* Beans, including garbanzo, kidney, vegetarian refried beans
* Nuts, including pecans, walnuts, cashews, hazelnuts
* Nut butters, including peanut, almond, Brazil nuts
* Milk, including milk alternatives, soy, almond
* Yogurt, including dairy alternatives, soy, almond
* Greek yogurt, which contains more protein than regular yogurt
* Cheese, including string cheese, sharp cheddar, Gruyere
* Cottage cheese
Tip #3: Drink water, drink water, drink water
One of the first signs of dehydration is sluggishness and lack of energy. Depending on how much you sweat, the intensity of your exercise session, and the climate you live in, you should drink two to three 3 liters of water each day.
By eating breakfast, adding protein to lunch, and drinking plenty of water, you can not only fuel your workout, but you will also develop healthy eating habits for life😃👍

08/26/2022

04/06/2022

Don't Miss Out on These 5 Nutrients

You've heard of vitamin C and calcium. But have you gotten the word on all the other nutrients you need for a healthy diet.?

Chances are you're not getting enough of some important nutrients—like these five that get scant attention. You should try to get them from food, but if you think you're falling short, ask your doctor or health professionals to guide you .

At YA Fitness we are able to help you with easy and simple ways to lose weight in no time with our Detox , Nutrition plan and our meal plan with exciting workout monday through Friday .

Its a life Style to stay fit for life ! For more information you can contact us @. 0334 304 9162

Some basic idea about these five nutrientes ,

Iron

The name symbolizes strength. Still, up to three out of four adolescent girls and women of childbearing age don't get enough of this vital mineral. Causes of iron deficiency include menstrual bleeding and iron-poor diets.
Iron is essential to building red blood cells that transport oxygen through your body. It's also important to your immune system and mental faculties.
The amount of iron you need varies widely by age, gender, and circumstances. Your body absorbs iron from beef, chicken, and fish more easily than iron from egg yolk, cereal, dried beans, peas, and dark green leafy vegetables. Eating foods rich in vitamin C can help enhance iron absorption.

Selenium

This antioxidant mineral works with vitamins A, C, and E, as well as with the mineral zinc, to protect cells from damage. Selenium may help us avoid prostate, colon, and lung cancer.
Meats, seafood, grains, and seeds contain selenium, but the amount in foods varies based on where the food was grown. Selenium occurs naturally in soil and different types of soil contain varying amounts of selenium. As a result, foods grown in high selenium soil will contain more selenium naturally.
You need 55 mcg per day, but don't overdo: More than 400 mcg daily can cause skin inflammation, convulsions, and other problems.

Vitamin D

To get enough vitamin D, head outdoors: Your liver makes this vitamin after your skin absorbs sunlight. With the exception of fish oils and some fatty fish, food offers little natural vitamin D. It's generally added to milk. Vitamin D helps your body absorb and metabolize calcium, strengthening bones. So getting enough vitamin D is just as important as getting sufficient amounts of calcium.
A sunscreen of 30 SPF or greater appears to block vitamin D production. Sunscreen users can absorb vitamin D from milk—but if you don't drink milk, don't forsake your sunscreen. Oftentimes, just a few minutes of sun exposure without sunscreen a day can ensure sufficient vitamin D production, but ask your doctor what's right for you.
More than 2,000 IU daily can be toxic.

Vitamin K

Vitamin K helps make your blood clot and works with calcium and vitamin D to build strong bones.
Normal bacteria in your digestive system help make vitamin K. To ensure you consume enough vitamin K, eat those green vegetables. Your body also can make vitamin K from eggs, milk, and meat.
Keep in mind that vitamin K can interfere with certain blood-thinning medications. Talk with your doctor if you're on such medication or you're not sure.

Zinc

Zinc’s functions in the body are many and diverse. It is involved in the action of many enzymes. Specific functions in humans are difficult to pinpoint but people who don't get enough zinc are at higher risk for growth disorders, dermatitis, birth defects, decreased s***m production, and changes in the immune system.
Zinc has been popular as a supplement, but claims that it shortens colds appear to be unfounded.
You can find zinc in many foods, including red meat, wheat bran, almonds, peanut butter, and tuna.
Enjoy and stay Healthy !

01/21/2019

FITNESS FOR LIFE WITH
Yasmeen Alam

Belly fat and love handles sre more than just an unattractive physical problem, since it can pose a serious risk to your health. Belly fat and love handles is a sign that there is visceral fat. An excessive amount of visceral fat causes changes in your body like high blood pressure, high cholesterol levels, and insulin resistance. It can even increase estrogen levels which can lead to higher risk of cardiovascular disease, stroke, breast cancer, type 2 diabetes and colorectal cancers. Women should try to maintain their waistlines at a maximum of 35 inches and men should not allow their waist to exceed 40 inches

For a lot of us, excess fat in the abdominal area has become more frequent and more difficult to lose with our increasingly sedentary lifestyles and high calorie consumption. Even with intense hours at the gym and a strict healthy diet, belly fat and love handles can prove difficult to lose. When diet and exercise fail to reduce your love handles and belly fat,
At YA Fitness we have special diet plans , detox for you to meet your goals and deliver results !

Contact us and reserve your spot , we can help you !
512 8151508. ( USA)
Also
03343049162. ( pak)
And. 03032119949

10/08/2018

03343049162
03032119949