Get younger and healthier with my super comprehensive fitness Program: Home Workouts (Full-Body | ABS | Booty), Face Yoga, Meal Plans, Meditation & Mindset
Download the FREE info to the Programme and get to fully discover the Modules
Module 1 NUTRITION
NUTRITION TO OPTIMAL HEALTH
With this Module my intention is not so much to address you to a specific, one-fits-all diet, but it is more about spreading out information and awareness on the topic of Nutrition, so that, you can make conscious choices and take effective decisions on what it is best for you to do in order to preserve and take care of your health.
In the light of the many nutritional changes we recently went through, I advocate for a back-to-basics approach to natural, balanced nutrition, as the first tool to optimal health. The idea behind that is that nutrition should not be confined to a “one-fits-all diet”, rather, it must be the conscious lifestyle choice to introduce healthy nutritional habits in everyday life and the deliberate decision to use food to allow our body to regain its natural balance and keep it up in the long run.
These are the principles my WISDOM Nutrition is built upon:
1 SIMPLICITY: very simple-to-follow and easy-to-prepare recipes (+ Italian recipes on Sundays)
2 BALANCE: balanced and healthy macronutrients (Carbs, Protein, Fats) composition
3 EFFECTIVENESS & BENEFITS: you can get your specific goal while, at the same time, attaining many other beneficial effects such as:
- fat loss
- hormonal balance
- reduction of inflammations
- detox
- macro nutrients balance
- healthy eating habits and tools
4 CUSTOMIZATION: the Meal Plan can be customised according to:
- gender,
- age,
- cardiovascular risks factors,
- goal (Maintain/Lose/Gain),
- body type (Ectomorph/Mesomorph/Endomorph),
- physical activity level
5 REAL FOOD: the Meal Plan includes only ‘real’ food, as close as possible to what you can find in Nature
6 FREEDOM & FLEXIBILITY: crucial for the Plan being bearable in the long-term and life to be enjoyed in all its facets without stress or restrictions
7 CONSISTENCY: Nutrition as tool to reach optimal health, rather than a quick fix to go for in time of trouble
8 EFFICIENCY IN FOOD USAGE: the Meal Plan structure minimizes food waste and optimizes food purchase, given that meals are the same for a couple of days in a row and each week has its shopping list to facilitate grocery shopping.
Download the first week of WISDOM Meal Plan for free, by clicking -> here
Module 2 EXERCISE
EXERCISING TO OPTIMAL HEALTH
The 2nd Module of the Programme it is all about physical exercise (Body + Face, this latter under development).
The THERMO Workout I present you was created with the purpose of helping practitioners (myself in the first place) not only to achieve their goals (such as strengthening, toning up, improving posture, staying fit and young), but also to integrate a useful structure into their daily lifestyle so that making a routine of exercising can be suitable for all. In fact, even though the countless health benefits of exercising are universally acknowledged, to many it is difficult to find time and motivation to engage in physical activity, on a regular basis.
Having experienced myself these difficulties I thought it would have been a great help and motivational boost to have a training program which was able to ensure not only the results I wanted, the health benefits, flexibility and fun, but also time saving and cost efficiency.
In a nutshell THERMO is a 12 weeks training program which integrates Functional and Interval Training. It is very short (the working session ranges from 21 to 28 minutes, + 5 minutes of warming up and 5 minutes of cooling off), effective and it doesn’t require any particular equipment. It can be performed anywhere, even at home. It has a solid and defined structure and every week of the program encompasses progressive trainings (Strength and Cardio) where workouts and exercises are is explained in detail thanks to pictures and captions.
The name THERMO is an acronym where each letter recalls a benefit you can get from the workout:
- Time saving
- Healthier heart
- Endurance
- Reduction of fat, hormonal balance & anti-aging
- Metabolism boost
- Oxygen V02 improvement
The workouts program offer currently available includes:
- 12 weeks FULL BODY for BEGINNER
- 12 weeks FULL BODY for INTERMEDIATE
- 12 weeks FULL BODY for ADVANCED
- 12 weeks Focus ABS
- 12 weeks Focus GLUTES
Download the first week of the FULL BODY Workout Program, for free, by clicking -> here
Download the first week of the GET THAT SIX-PACK ABS Workout Program, for free, by clicking -> here
Download the first week of the GET THAT SPECIAL GLUTE Workout Program, for free, by clicking -> here
Module 3 MEDITATION
WHAT IS MEDITATION?
The purpose of Meditation is to give the very active, “monkey mind” a break into stillness and peace.
It is all about finding an anchor (it can be listening to your breath with full attention) to completely focus on and letting go any thoughts for a while. Giving up altogether thoughts, for more than a few seconds, can be very difficult, though, especially at the beginning of the practice. Therefore, meditation is more about reaching a state of detachment from our own thoughts, observing them, without getting involved nor judgmental and then letting them go.
The consistent practice of Meditation allows to reach a profound state of relaxation that allows to be fully present in the moment. Actually, meditation is about developing the skill to completely surrender to the present moment as it is: no struggle, no battle, no need to prove anything to anyone nor to yourself.
Even if at first Meditation can seem a kind of intangible and “woo-woo” concept, you must try it for yourself and experience how, even only a few moments of this inner peace, can be extremely refreshing, rejuvenating and rebalancing.
HOW TO GET STARTED WITH MEDITATION
1 Take your seat. Find a quiet spot and a stable seat, avoid perching or hanging back while seated
2 Sit down comfortably. If you’re sitting on the floor or on a cushion, cross your legs in front of you. If you’re sitting on a chair, keep the sole of your feet on the ground, pointing forward the tip of your toes
3 Straighten up your upper body, following the natural posture of your spine. Drop your shoulders a little to eliminate any stiffness
4 Take your hands wherever it allows you to assume a comfortable posture, not too tight nor too loose: to your lap, onto the tops of your legs or by your side
5 Drop your chin a little, let your head gently leaning forward, and eliminate any stiffness. You may close your eyes, if you feel like. Even though it may help you stay focused, especially at the beginning, it is not necessary. You can meditate even with your eyes open, without focusing on anything you will be seeing
6 Be present for a few moments. Relax. Take your attention to your breathing or the sensations in your body
7 Concentrate on your breath. Feel the physical sensations of the air moving in and out through your nose, listen to the sounds it makes through your nostrils, feel the freshness of the air entering your body and the warmth of the air leaving your body, feel the rising and falling of your chest or belly. Choose your focal point and, with each breath, mentally note “breathe in, breathe out”
8 If after a few seconds your mind wanders (and it will) do not worry, be aware of your thoughts, without judging them. Simply observe your thoughts and, after a few moments, gently come back to focusing on your breathing
9 Even if your mind appears to be quite restlessness do not get discouraged, it is normal as it has been trained to be very active. So don’t get anxious nor frustrated, thinking you’re doing something wrong. Do not engage with the thoughts, just observe them and come back to focusing on your breathing over and over again. It will get better with practice.
10 Continue this practice for 10-15 minutes then, when you are ready, gently lift your gaze or open your eyes, start reconnecting with the environment around you, listen to the sounds. Notice how your body feels and gently start moving your hands and feet. Take a deep breath in and notice your thoughts and emotions. Allow yourself to be present for a few moments and then go on with your day.
Download more info on Meditation, for free, by clicking -> here
Module 4 MINDSET
WHY IS MINDSET SO IMPORTANT?
There is a lot of literature stating that the combination of Nutrition + Exercise + Meditation is the key to wellness. And of course, it is. However, in my experience, in order to achieve a stable, long-lasting well-being something is still missing. This “x factor” is what you think about yourself. Your inner beliefs related to your self-perception and self-image.
This can sound a bit awkward and strange, as we are used to believing that we know what we think. But unfortunately, this is not always the case. In fact, only something like 5-10% of our thoughts are conscious whereas the rest ~95-90% operates at a subconscious level. This is why, what we are aware of thinking is not necessarily what we express with our daily behaviors.
I’ll try to make this point a bit clearer. If you think about yourself “I am a fat person”, maybe because this is what you have experienced sometimes, or if you tell yourself in your never-ending internal dialogue “it is difficult for me to get fit or 100% healthy”, this inner and subconscious self-image becomes your self-sabotaging personal program.
This happens because the subconscious mind (whose primary task is to keep us alive and therefore to guide us to safety and risk avoidance) once programmed in a certain way, tends to automatically condition itself and reinforce itself into its dominant thought patterns. In other words, sooner or later the subconscious mind will take us down to its less resistant patterns, unless we make a conscious effort to reprogram these patterns by choosing others that empower us a little more (which is easier said than done!).
I see so many people struggling so hard, getting frustrated, giving up or compromising their happiness, love or success because they can’t feel happy and comfortable with their self-image (internal and, as consequence, external too).
Ask yourself this question: “would I feel happy, in one year from now, if I found myself exactly where I am now?”. If your answer is “no!”, or even just “maybe not”, rest assured you are in the right place. Let me show you something more about how to implement this very easy and NEAT formula to Natural Wellness and Beauty!
Download more info on Mindset, for free, by clicking -> here