Andrea Riso Fitness Coach

How to stay in shape at home. It seems to be something really hard and difficult to do, but the reality is different. Nowadays you have access to many different tools to do that. Think about it, online classes, free workout apps, equipment such as pull up bars, TRX, bands, bags, dumbbells and much more. What stops you to get/stay in shape at home, is YOU. Is never too late to take care of your health, you don't need hours of training or complex workouts. If you want to know more about that. Leave a comment below and let's have a chat 😉💪

Meal Timing. Is it really important at what time we eat? The answer is, it depends. If you are doing Intermitting fasting, than yes (i will explain intermitting fasting in another post), but if you are not doing that, the answer is no. Some common beliefs are: "you have to eat protein 30 minutes after training" or "you should not eat carbs in the evening". My answer to those beliefs is no, do no believe to any "meal timing" concept; our body does not care about that, when your body needs energy you will feel hungry. Having a schedule for the meals is normal (breakfast at X am, lunch at X pm, dinner at X pm), but is not okay believe into strict timing of nutrients. Many people think that carbs in the evening have more calories than carbs during the day; wrong, carbs are carbs and does not matter the time (always 4kcal/gram). Get rid of toxic food habits like the "meal timing" and start understand nutrition, nutrients and how they work with your body. And of course if you need help, just Dm me and let's have a chat 😉

Here is my Top 10 foods and here is why.
Greek yogurt: high in protein, low on carb and in fats if you buy the low fat one of course. With the greek yogurt you can make delicious and filling meals mostly for breakfast.
Berries: micronutrient bomb! my favourite fruit. Low in calories, filling and packed with vitamins, in my opinion a must in every balanced nutrition.
Salmon: high quality protein and high quality fat source, high in omega 3 fatty acids.
Nuts: high in fat and moderate other nutrients, nuts are very good as a "on the go" snack because very filling and tasty
Extra virgin olive oil: extremely high in calories (be carefull when you use it) but good fats, perfect if used not for cooking and used just as a dressing for salads or used raw when the food is cooked
Broccoli: filling and micronutrient rich, also one of the few vegetables high in protein
Tuna: fresh tuna steak or canned tuna (in springwater) are basically pure protein. Filling and taste delicious
Brown rice: much better (in my opinion) compared to white rice, more fibre content and will keep you satiated for longer periods of time
Eggs: same for the nuts, hard boiled eggs are a very high protein and fat snack you can bring with you
Bone broth: this is a recent one; i discovered bone broth not a long time ago and suprised me. The reason is very simple, high protein content (mainly collagen for the health of your bones, tendons and ligaments) and very filling. One idea to use bone broth? Rice noodles, bone broth, pork tenderloin, broccoli and eggs 😉
Let me know your favourite foods and let's have a chat about that

This is brifely how weight loss works. Yes, as you can see there are many variables to consider, but the general idea is "burn more compared to how much you eat" and yes, is true. But depending on your goal you can do a simple weight loss or a fat loss (which is completely different with the end result and i will talk more about this difference in another post). As you can see, your "diet" or your nutrition (i like nutrition more because is something you can stick to) is the foundation of the whole process; without a healthy nutrition, the process is going to be very very difficult. But what to eat in order to make this process easier? Stay tuned and i will share with you some of my favourite food ;) Stay healthy

This is a fun topic. Male vs Female in the gym; many think that some exercises are for girls and others are for boys. Well, let me tell you that this is complete nonsense. Why? really simple, if a female incorporates exercises such as bench press, shoulder press and pull-ups she is not going to change and turn into a massive girl with a massive upper body; what is going to happen is that she will look much leaner, toned and therefore sexy. Same concept can be applied for guys; many guys are not training legs for mysterious reasons. But what is going to happen when a guy incorporates leg exercises such as squat, deadlift and hip thrust? simple he will look much better and balanced (not with a massive upper body and skinny chicken legs) and therefore more sexier. The point is, there is no specific exercises based on your gender, train your whole body and embrace the massive benefits you will gain. For more info, DM me and let's have a chat.

Habits of healthy people. You wonder why some people look good all the time? Well, these are the habits that make them achieve their fitness goals in life. Is not easy, but is not hard too; requires willpower and dedication to get there, is not something that happens overnight. Commit yourself to change and change for better. And I am here to help you with a personalized diet and training plans. For info DM me