KP-befit

10 Reasons Why You Should Start Working Out Today

Kristina Perestegi — Thu, 31 Aug 2023 18:04:08 +0000

10 Reasons Why You Should Start Working Out Today

“I’ll start in the new year.”, “I’ll wait until after the holidays.” is something many of us hear when someone talks about starting a new fitness journey, especially when we’re nearing the end of the year. But why not begin the journey earlier? Especially with Startember on the horizon.

If a warning light popped up on your car, you would get it checked as soon as possible. If your phone broke, you wouldn’t wait until next year to get a new one. So why would you let your health and well-being wait?

Whether your goal is to build muscle, lose some weight, or simply feel better within yourself, the earlier you start, the earlier you will reach that goal.

Each person is different, meaning there are many reasons out there to get moving. I’ve put 10 Reasons Why You Should Start Working Out Today below that may resonate with or motivate you:

To lose weight or maintain your weight. Working out helps with weight management. It keeps you constantly burning calories so you’re able to shed pounds easier. It also prevents you from doing self-destructive activities such as overeating because it keeps you busy. When you substitute a bad habit for a good one, you crowd that destructive out of your schedule. You no longer have time for it because you’ve replaced it with better, more productive behaviour.
To reduce your risk for life-threatening disease. Type 2 Diabetes and heart disease are frightening realities for many Americans. Working out helps you keep close track of your weight because it allows you to track your progress. Excess weight increases your risk for disease which is why it’s important to pay close attention to the scale when you weigh yourself. You’ll know exactly how much weight you have to lose that way.
To give your days structure and purpose. Working out is enjoyable once you’ve gotten used to it. It provides your day with structure and gives you a sense of purpose. When you add working out to your routine, you’re better able to manage your time so you’re able to exercise and do everything else you’ve been meaning to do. You know how much time you have left for other activities such as work, household chores, errands, and cooking. You’ll have no excuse but to workout as often as you can because you’ll find ways to make time for exercise.
To help you relieve stress. There is no better way to deal with the things that life has thrown at you than with exercise. Good exercise helps you release stress, burn calories, and produce more endorphins, the feel-good chemicals inside the brain. If you’ve ever experienced the phenomenon known as a ‘runner’s high,’ you know precisely what we’re talking about.
To reach your goals. It’s not enough to come up with something you want to achieve. You’ve got to do more than just dream about it. Working out puts your plan into motion so you’re able to reach your goals quicker. You’re able to smash your goals rather than just talk about them. You experience results rather than think about what it would feel like to experience them.
To sleep better. Struggling to get some shut-eye? The science behind it is pretty simple! Exercise raises your core body temperature, which tells your body clock that it’s time to be awake. Once this temperature starts to fall, it facilitates sleepiness. People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night.
To feel more energetic. Working out helps you feel more alive. It gives you more energy and allows you to sleep more deeply at night. If you have trouble feeling awake throughout the day, try working out for a week and note the difference. You’ll be able to power through your list of things to do.
To boost your self-esteem. Once you start achieving your goals, you’ll feel better about yourself as a person. Your self-esteem will soar. You’ll be more invincible than you were before. Your life will start to make sense because you know that your actions contributed to your well-being.
To restore your self-confidence. If you haven’t felt like yourself in the past, you can gain confidence through each weight loss or fitness goal that you slay. You’ll feel more assured of yourself with each workout which can translate to very positive things physically, emotionally, professionally, socially, and even financially. There’s no stopping a completely confident person from achieving their dreams. Get started today toward your fitness goals and you’ll be living proof of this.
To prove to yourself that you can do anything you put your mind to. It’s very gratifying to do something that you don’t feel like you can do. When you see yourself making progress, no matter how slow it may be, it changes you. Your dreams become bigger and more attainable. You’re a person who practices what they preach by doing all the things you set out to do.

It’s never too late to reach your fitness goals, whatever they may be. Changing or adopting one small thing is the best first step to success.

Why is Protein Important in Weight Loss?

Kristina Perestegi — Fri, 16 Apr 2021 11:02:35 +0000

You must be trolling your best friend over that glass of protein shake they might be obsessing over every evening after work – or you may be secretly trying to do peek-a-boo into your athletic neighbour’s vegan steak recipe they are making on Wednesday night. You know, there is always something interestingly mysterious about one macronutrient that keeps us on our toes – how and why is everyone taking it in high amounts able to get that magazine body?

Protein – Yes, that amazing component that makes up most of your body also plays a massive role in weight loss. Let’s see all the how’s and why’s.

A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones. Protein can help you lose weight and belly fat, and it works via several different mechanisms. There is a no-brainer that protein is, in fact, the most important nutrient in weight loss.

Protein Helps Prevent Muscle Loss and Metabolic Slowdown

Weight loss doesn’t always equal fat loss. When you lose weight, muscle mass tends to be reduced as well. However, what you really want to lose is body fat, both subcutaneous fat (under the skin) and visceral fat (around organs). Losing muscle is a side effect of weight loss that most people don’t want. Another side effect of losing weight is that the metabolic rate tends to decrease. In other words, you end up burning fewer calories than you did before you lost weight. This is often referred to as “starvation mode,” and can amount to several hundred fewer calories burned each day. Eating plenty of protein can reduce muscle loss, which should help keep your metabolic rate higher as you lose body fat. Strength training is another major factor that can reduce muscle loss and metabolic slowdown when losing weight. For this reason, a high protein intake and heavy strength training are two incredibly important components of an effective fat loss plan. Not only do they help keep your metabolism high, but they also make sure that what is underneath the fat actually looks good. Without protein and strength training, you may end up looking “skinny-fat” instead of fit and lean.

How The Weight Is Regulating?

Your weight is actively regulated by your brain. In order for your brain to determine when and how much to eat, it processes multiple different types of information. A higher protein intake actually increases levels of the satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. By replacing carbs and fat with protein, you reduce the hunger hormone and boost several satiety hormones. This leads to a major reduction in hunger and is the main reason protein helps you lose weight. It can make you eat fewer calories automatically.

Digesting and Metabolizing Protein Burns Calories

After you eat, some calories are used for the purpose of digesting and metabolizing the food. This is often termed the thermic effect of food (TEF). Although not all sources agree on the exact figures, it is clear that protein has a much higher thermic effect (20-30%) compared to carbs (5-10%) and fat (0-3%) (11Trusted Source). If we go with a thermic effect of 30% for protein, this means that 100 calories of protein only end up as 70 usable calories.

Due to the high thermic effect and several other factors, a high protein intake tends to boost metabolism. It makes you burn more calories around the clock, including during sleep! Protein works on both sides of the “calories in vs calories out” equation. It reduces calories in and boosts calories out.

Final Word

Without a doubt, protein IS your best buddy on sunny and rainy days, both when your goal is going to be weight loss. If you are passionate about getting more lean body mass and less fat mass, increasing protein content in your diet is the game you would not want to miss. Also, if you are confused about making all the right calculations that would put your protein requirements to the right use, then don’t hesitate and check out our calorie calculator! Simply add your basic info and get the process started in no time.

List of Protein-rich food:

Benefits of Exercise in Weight Loss

Kristina Perestegi — Thu, 15 Apr 2021 09:16:42 +0000

The benefits of exercise in weight loss are probably more than what you can imagine – it is not just about getting rid of the fat and getting lots of sweat for your Instagram story to post. When you are exercising, there are myriads of ways you are helping your body lose weight naturally. Naturally – yes, no more juice cleanses or going all hippie with herbs from your backyard.

With some cool exercises like cardio and strength workouts, you can make a difference in your body from the inside out. Get people to put their shades off and say WOW for a second!

Think “Fat Loss, Not Weight Loss”

Exercise is often advised for weight loss, but people should really aim for fat loss. If you simply reduce your calorie intake to lose weight, without exercising, you will probably lose muscle as well as fat. In fact, it’s been estimated that when people lose weight, about a quarter of the weight they lose is muscle!!! When you cut back on calories, your body is forced to find other sources of fuel. Unfortunately, this means burning muscle protein along with your fat stores. Including an exercise plan alongside your diet can reduce the amount of muscle you lose. Additionally, most of the benefits of exercise seem to come from improvements in body composition, overall fitness and metabolic health, not just weight loss. Even if you don’t lose “weight,” you may still be losing fat and building muscle instead. For this reason, it can be helpful to measure your waist size and body fat percentage from time to time. The scale doesn’t tell the whole story.

When you lose weight, you want to maximize fat loss while minimizing muscle loss. It is possible to lose body fat without losing much weight on the scale.

Calorie Burn

Isn’t it what your aunt from the next door or your best friends would tell you all the time? Yes, we know it is the obvious most fact, but it is a scientific fact which often gets forgotten. You would just need to understand that the calories you take need to be burned, and when you are burning some fat off, you need to do it even more to enter a calorie deficit.

Lifting Weights Helps You Burn More Calories Around the Clock

All physical activity can help you burn calories. However, resistance training — such as weight lifting — has benefits that go beyond that. Resistance training helps increase the strength, tone and amount of muscle you have. Higher amounts of muscle also increase your metabolism, helping you burn more calories around the clock — even at rest, which means when you are sleeping after a good exercise, your body is rebuilding your muscles, and spending calories to do that! This also helps prevent the drop in metabolism that can occur alongside weight loss. Doing some form of resistance training is a crucial addition to an effective long-term weight loss plan. It makes it easier to keep the weight off, which is much harder than losing it in the first place.

Increased Lean Mass for Healthy Body Composition

Did you know the average human loses about 3 to 8% of muscle mass each decade? This deficit can lead to increased creatinine waste, decreased mobility, and decreased ability of the body to perform strenuous activities. Strength training and resistance training can help the body to compensate for this loss.

Final Word

As you can see, efficient fat loss doesn’t enter the door of your life from one way through dieting. Simply by understanding the amazing ways science explains how exercise helps, you would be astounded to see the ease it brings for individuals. The next step is, however, to decide whether or not and how you want to continue it. You can find the number of workout programs combined with diet plans, and all necessary tools and tips for “FAT LOOS” in my member’s area. As well, if you need more help, you can always refer to me!

Macronutrients – The Basics you Need to Know

Kristina Perestegi — Thu, 15 Apr 2021 00:14:40 +0000

Your body needs food to work and carry out everyday tasks, and the things that give food this value are called nutrients. Macronutrients, in that regard, are the nutrients that are required in distinctive values – carbohydrates, proteins, and fats.

It is best to take these macronutrients in a balanced ratio, with carbohydrates sharing the most portion, proteins sharing a moderate portion, and fats sharing the lowest portion in your meals. It is best to consume all macros at one time instead of taking one macro at one time.

Carbs

Carbohydrates account for 45 to 60% of your normal macronutrient requirement for the day. These are responsible for carrying out a maximum of your body functions and drive your energy metabolism. This glucose metabolism is involved in helping your body get a maximum of your tasks done. Your muscles and your brain, for example, need carbs as the primary source of energy to function.

Sources – You can get carbs through different sources, including whole-grain cereals, fruits, vegetables, milk, ice cream, starches, and sugars.

Proteins

Proteins are vital for the synthesis of a major number of components in your body. Whether it is the synthesis of new muscles and skin cells or it is the process of making new DNA for your blood proteins, dietary proteins are required for making it all real. We need 10 to 20% of proteins from the total calories we take in a day to function in the best capacity. Protein plays an important role in the synthesis, metabolism, healing, and functioning of different components in the body.

Sources – You can get proteins from animal sources as well as plant sources. Animal sources proteins include poultry, fish, red meat, etc., while plant sources proteins include legumes, lentils, and beans, etc.

Fats

Fats are vital for carrying out several functions in the body in which structural regulation of cells and energy reservation is one of the most important ones. Fats also cushion the delicate organs in our body against physical trauma and help us provide insulation against extreme weather changes. We need 20 to 30% of fats from the total calories we take in daily to perform at our best.

Sources – You can get fats from sources such as eggs, milk, dairy products such as cheese, and fat from meat through animal sources. Plant sources include nuts, seeds, avocadoes, and plant-based oils such as sunflower oil and canola oil. You may also get healthy fat with a lot of healthy omega fatty acids from fish oils.

It is important to regulate the portion sizes of each macronutrient in your meals so you can get most of your nutrients in food in a healthy way. The way your metabolism works needs to be in harmony with the way your body takes up nutrition. For that purpose, we have the AMDR or the Acceptable Macronutrient Dietary Ranges especially built for helping you get the most out of the nutrition you require.

Finding fitness motivation

Kristina Perestegi — Wed, 14 Apr 2021 19:36:28 +0000

MOTIVATION!!! Finding fitness motivation might be easy when you are starting a new workout program, but how to sustain high levels of motivation over time.
You don’t always have to feel highly motivated to stick with a program. Many people that start a new fitness program quit within a few weeks. While it’s great to feel excited and ready to start something new, you have to be realistic about how long the feeling will last! Motivation can be affected by many different things and that is why it’s important you form healthy habits, rather than relying on motivation. This is one of my biggest tips: create healthy lifestyle habits that you can follow. These habits will kick in when your motivation levels dip because working out or preparing healthy meals will be a part of your everyday routine. Don’t rely on how you feel — follow a plan! I totally understand there are some moments in life where you just don’t want to do work out. While it’s okay to have a rest day and to recognize there are some signs you shouldn’t exercise that day, try not to skip your workouts just because you “don’t feel like it”. One great thing about exercise is it can release feel-good endorphins. One of the biggest problems I see is people trying to change multiple aspects of their life, like their diet and training routine, at the same time and feeling overwhelmed or giving up shortly after. Instead, try making one or two small changes to start with one or two. Even short workouts will get you moving towards your fitness goals. Sharing your exercise routine with a friend can help you to stay on track. When you measure your fitness progress, I encourage you to focus on how you feel and what you can do now that you couldn’t do when you started. Making a conscious choice to put your health first is a huge step towards true body positivity! Think positive and be kind to yourself I’m sure we’ve all heard the saying “Rome wasn’t built in a day”. The same thing applies when establishing healthy lifestyle habits! It can take lots of small changes to add up to big results. Be kind to yourself

How to build bigger booty

Kristina Perestegi — Wed, 14 Apr 2021 19:29:23 +0000

Everyone wants to have bigger booty until they find out…You have to eat more calories! Your legs will get stronger too!
1) In general you need to consume more food to build a strong butt with the help of protein as well. (aiming for one gram of protein per pound of body weight. )
2) Each time you work out, you’re breaking down your muscles and encouraging them to rebuild stronger. Yay! But they need the amino acids protein provides to heal properly. Otherwise, you’ll end up breaking down muscle—not repairing it. So even if you’re not that hungry after you exercise, snack on something like cheese and crackers, apples and peanut butter, fruit and yoghurt, or whatever protein-carb combo your heart desires. Your future butt will thank you.
3) Focus on Compound exercises- those that use multiple muscle groups. E.g Squats, Conventional Deadlifts, Sumo Deadlifts, Hip Thrusts, Lunges. Isolation: exercises that generally use one muscle group/movement at one joint ( hamstring curls, stiff leg deadlifts, hip abduction, and adduction.) You need to be signal to your muscle fibres frequently and consistently.
4) Progressive overload has to be done in order to build muscle. This can be done by increasing the weight every week, increasing the reps, sets, adding a pulse or pause, or reducing your rest time (whilst still ensuring you are resting enough in between sets. 5 ) And the main thing PATIENCE!! Nothing happens overnight. Building muscle can take months! Be kind to yourself

LET`S GET PHYSICAL Workout PARTY!!!!

Kristina Perestegi — Thu, 18 Feb 2021 14:57:22 +0000

LET`S GET PHYSICAL PARTY!!!!

Ladies & Gents, it`s time to get this party started!!!

45 min pure fun!!!

EVERYONE is WELCOME!!!!

Bring your friends, family and let`s go crazy together!

Of course, don`t forget your Best outfit!!!! (the 80s rocks)

Please join KP-BEFIT COMMUNITY!!! FREE class for everyone!!!

It’s so much more than a workout, it’s a family. I’m honored to be on this journey with all of you! Let’s keep it growing. We will always be SOCIALLY DISTANT, EMOTIONALLY CONNECTED!!!!!

Now party time!!!

Friday 19th of February at 6.30 PM over Zoom!!!

Link below!!

Kristina Perestegi is inviting you to a scheduled Zoom meeting.

Topic: Let`s get physical

Time: Feb 19, 2021 06:30 PM London

Join Zoom Meeting

https://us02web.zoom.us/j/87234226205

Meeting ID: 872 3422 6205

Unpredictable Times

Kristina Perestegi — Sun, 11 Oct 2020 17:20:25 +0000

We’re living in “unpredictable times”… but haven’t we always been living in “unpredictable times” – even before COVID?

When have we ever been able to predict tomorrow, or even two minutes from now?

If I live my life telling myself to NOT take action due to the unpredictable times, I would not be where I am today.

Life is about being able to sit in the unpredictable and being ok with it.

I’ve learned that the thing I can predict, however – is my choices.

If I had let unpredictability keep me from pursuing this career (living my dreams), I would’ve never succeeded or even be here talking with you now because I would’ve never come out of my shell or have attempted to take the first step.

Be careful of the words you say because they’re a direct reflection of what you believe is possible for yourself.

What words do you say to yourself about yourself?

If you allow “unpredictable times” aka fear – to keep you from doing what you want to do then it’ll hold you back from any other possible outcome.

Not just today during “these times” but every day.

So how do you predict the future?

How do you get comfortable with the unknown?

During times of uncertainty, I remind myself

“The only way to predict the future is to create it.”

I hope you take that with you and use it.
Bet on YOURSELF, every time.
Trust in yourself.
And no matter what happens in life – know that you can create any outcome if you allow yourself to believe you can.

You’ve got this !!!!

Pizza Rice Cakes

Kristina Perestegi — Wed, 09 Sep 2020 20:33:27 +0000

Pizza that doesn’t break your macro bank?!? OKAY!

Enjoy pizza anytime with this quick, easy, and delicious recipe. Pepperoni is always a fan favorite, but be sure to test out different toppings like turkey sausage, pesto, or mushroom and olive! Great snack for kids and adults alike…Pizza for all!

Cook Time 5 mins Servings: 6 Calories: 102kcal

Ingredients:

*6 brown rice cakes

*6 slices low sodium pepperoni

*1/3 cup pizza sauce

*1/3 cup skim mozzarella

*1/4 cup green bell pepper, diced

*1/4 cup black olives, sliced

Instructions: Preheat oven to 400 degrees. Dice vegetables. Layer pizza sauce on rice cakes. Sprinkle cakes with 2/3 mozzarella cheese. Layer with additional toppings. Sprinkle with remaining cheese. Bake for 10 minutes, or until cheese melts. Enjoy!

After 40

Kristina Perestegi — Wed, 29 Jul 2020 21:41:22 +0000

“After 40, women need to accept the gut gets bigger and the butt gets flatter. It’s called aging.”

I heard those words so many times!!!!

BULL$h;t

Listen – I’m 40. I’m not trying to be 20. There are certain inevitabilities that come with aging I’m totally cool with that, not giving AF what people think and tremendous wisdom!
Here are the facts…
Body parts don’t sag due to age. Skin sags. Muscles don’t. You lose your shape when the muscle doesn’t get what it needs. Atrophy happens when you limit calories and/or you don’t train the right way. As women age – sadly, both of these things are commonplace.
Here are the facts…
NO to too much cardio, not enough rest or food. STOP trying to follow other people’s diet plans and learn what YOUR BODY needs.
YES to Real Food, Fun training, Rest!!
Dieting EXTREMES is not the solution to healing unhealthy eating patterns, nor are “quick fixes” the solution to sustainable health practices.

Incremental improvements over time are the SECRET, so I guess the cat’s out of the bag now

It’s never been more affordable to look and feel amazing, ladies!