British Nomads

11/08/2024

Transform your fitness with personalised online coaching. Expert personal training, nutrition, and running coaching. Start your journey today

07/08/2024

Kick-start your weight loss and fitness journey with with our FREE WhatsApp fitness challenge. This challenge is aimed and designed for those wishing to lose weight and embark on a fitness journey.

Signup link: https://chat.whatsapp.com/LiY8HbNsLEx17Kaf3a48io

𝗦𝗧𝗔𝗥𝗧𝗜𝗡𝗚 𝗔𝗨𝗚𝗨𝗦𝗧 𝟭𝟮𝘁𝗵

🏋️‍♀️ Ready, set, go! 🏋️‍♂️

Jumpstart your fitness journey with our 5-day WhatsApp challenge.

Simple. Fun. Effective.

Transform your body, one message at a time.

Details dropping soon! Stay tuned! 💪

28/07/2024

20/07/2024

𝗧𝗵𝗲 𝗜𝗺𝗽𝗼𝗿𝘁𝗮𝗻𝗰𝗲 𝗼𝗳 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 𝗮𝗻𝗱 𝗛𝘆𝗱𝗿𝗮𝘁𝗶𝗼𝗻 𝗶𝗻 𝗜𝗻𝗷𝘂𝗿𝘆 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆 𝗯𝘆 𝗖𝗼𝗮𝗰𝗵𝗠𝗶𝗸𝗲

Yesterday I wrote about my approach to recovery by focusing on nutrition, hydration and meditation.

Today, I thought I would expand on this three prong approach to recovery and write about the importance of nutrition and hydration as well as some suggestions of healthy sources of proteins, carbohydrates and fats.

𝑻𝒉𝒆 𝑹𝒐𝒍𝒆 𝒐𝒇 𝑵𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏 𝒂𝒏𝒅 𝑯𝒚𝒅𝒓𝒂𝒕𝒊𝒐𝒏
Proper nutrition and hydration are fundamental to the body's ability to heal and recover from injuries. When the body sustains an injury, its nutritional needs increase to support the repair of damaged tissues, reduce inflammation, and restore function. Ensuring that these needs are met can significantly enhance the recovery process.

𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐑𝐞𝐪𝐮𝐢𝐫𝐞𝐦𝐞𝐧𝐭𝐬 𝐟𝐨𝐫 𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲
1. Proteins: Proteins are the building blocks of tissues. They are essential for the repair and growth of muscles, tendons, and other injured tissues. Lean meats, fish, dairy products, eggs, beans, and nuts are excellent sources of protein.

2. Vitamins and Minerals: Vitamins and minerals play a crucial role in healing. Vitamin C, for example, is important for collagen formation, which is necessary for the repair of ligaments, tendons, and skin. Citrus fruits, strawberries, bell peppers, and broccoli are rich in Vitamin C. Zinc is another important mineral that supports the immune system and promotes wound healing, found in meat, shellfish, legumes, and seeds.

3. Healthy Fats: Omega-3 fatty acids have anti-inflammatory properties that can help reduce swelling and pain associated with injuries. Fatty fish like salmon, walnuts, chia seeds, and flaxseeds are good sources of Omega-3s.

4. Carbohydrates: Carbohydrates provide the energy needed for the body to repair itself. Whole grains, fruits, and vegetables are optimal sources, as they also provide fiber and additional vitamins and minerals.

𝐇𝐲𝐝𝐫𝐚𝐭𝐢𝐨𝐧
Staying hydrated is equally important. Water is vital for maintaining the volume of blood, transporting nutrients, and removing waste products from the body. Dehydration can slow down the healing process by reducing the efficiency of these functions. Aim to drink plenty of water throughout the day, and consider including hydrating foods like cucumbers, oranges, and watermelons in your diet.

𝗕𝗲𝘀𝘁 𝗙𝗼𝗼𝗱𝘀 𝗳𝗼𝗿 𝗜𝗻𝗷𝘂𝗿𝘆 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆
This section could be an article in itself, but for the sake of keeping things simple, here are some suggestions. You'll see that the pattern is fairly straight forward, keep it healthy and avoid UPFs (Ultra Processed Foods) which, as tempting as they may be as comfort food, they won't be doing you any favours!

1. Leafy Greens: Spinach, kale, and other leafy greens are packed with vitamins, minerals, and antioxidants that help fight inflammation and support the immune system.

2. Berries: Blueberries, strawberries, and raspberries are rich in antioxidants and vitamins that aid in reducing inflammation and promoting healing.

3. Nuts and Seeds: Almonds, chia seeds, and flaxseeds provide healthy fats, protein, and essential minerals that contribute to tissue repair and inflammation reduction.

4. Lean Meats and Fish: Chicken, turkey, and fish such as salmon and tuna offer high-quality protein and important nutrients like Vitamin D and Omega-3 fatty acids, which are crucial for bone health and reducing inflammation.

5. Whole Grains: Brown rice, quinoa, and oats provide the necessary carbohydrates for energy, along with fiber and additional nutrients that support overall health.

Nutrition and hydration play a pivotal role in injury recovery. By incorporating a balanced diet rich in proteins, vitamins, minerals, and healthy fats, and ensuring adequate hydration, you can can enhance your body's natural healing processes, reduce inflammation, and speed up recovery times.
Prioritising these elements not only aids in immediate recovery but also promotes long-term health and resilience against future injuries.

Tomorrow I'll put something together as to the benefits of meditation and the importance of a positive mindset when it comes to speeding up recovery.

Feel free to share this post.

19/07/2024

17/07/2024

𝗟𝗼𝗼𝗸𝗶𝗻𝗴 𝘁𝗼 𝘁𝗿𝗮𝗻𝘀𝗳𝗲𝗿 𝗺𝗼𝗻𝗲𝘆 𝗶𝗻𝘁𝗲𝗿𝗻𝗮𝘁𝗶𝗼𝗻𝗮𝗹𝗹𝘆?

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21/02/2024

🌟 𝗨𝗻𝗹𝗼𝗰𝗸 𝗬𝗼𝘂𝗿 𝗙𝘂𝗹𝗹 𝗣𝗼𝘁𝗲𝗻𝘁𝗶𝗮𝗹 𝘄𝗶𝘁𝗵 𝗢𝗻𝗹𝗶𝗻𝗲 𝗡𝘂𝘁𝗿𝗶𝘁𝗶𝗼𝗻 & 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴🌟

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Don't wait any longer to achieve the body and life you deserve! Join our online nutrition and fitness coaching program today and embark on a journey to a happier, healthier you.

𝗟𝗲𝘁'𝘀 𝗺𝗮𝗸𝗲 𝘆𝗼𝘂𝗿 𝗴𝗼𝗮𝗹𝘀 𝗮 𝗿𝗲𝗮𝗹𝗶𝘁𝘆 𝘁𝗼𝗴𝗲𝘁𝗵𝗲𝗿!💪🥦🏋️‍♂️

Send a DM or WhatsApp message 👇 to book a free 30 min consultation!

13/02/2024

𝗠𝗶𝗷𝗮𝘀 𝗣𝘂𝗲𝗯𝗹𝗼 𝗔𝗺𝗮𝘇𝗶𝗻𝗴 𝗢𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝘆‼️

04/01/2024

𝗥𝗲𝗮𝗱𝘆 𝘁𝗼 𝗺𝗼𝘃𝗲 𝗶𝗻𝘁𝗼 𝗳𝘂𝗹𝗹𝘆 𝗳𝘂𝗿𝗻𝗶𝘀𝗵𝗲𝗱

25/12/2023

𝗙𝗨𝗟𝗟𝗬 𝗠𝗢𝗗𝗘𝗥𝗡𝗜𝗦𝗘𝗗 𝗩𝗜𝗟𝗟𝗔 𝗜𝗡 𝗣𝗜𝗭𝗔𝗥𝗥𝗔
𝟱 𝗕𝗘𝗗𝗦 𝟯 𝗕𝗔𝗧𝗛𝗦
𝗥𝗘𝗗𝗨𝗖𝗘𝗗 𝗕𝗬 𝟱𝟬,𝟬𝟬𝟬€

18/12/2023

5 bed 3 bath fully modernised villa in Pizarra reduced to €499,000

15/12/2023

Off grid self sufficient.

13/12/2023

2 bed 2 bath apartment ready to move into in Estepona Golf.

11/12/2023

Imagine waking up every day to these views 😍

09/12/2023

LOOKING FOR A VILLA/ FINCA WITH STABLES & OCA LICENSE

LOOKING FOR A VILLA/ FINCA WITH STABLES & OCA LICENSE

We have a client looking for the following :

Budget: €360,000 + costs (cash buyer) arriving February.

Villa: 3 bed 2 bath, pool, ready to move into. Nature, no neighbours or road noise.
Stables for 4 horses
Plot 15,000m2 +

Areas: Inland Malaga, Cádiz, Huelva but open to suggestions in Andalucia.

Agents with direct listings and direct vendors please whatsapp me or email [email protected]

Have a fab weekend.
Mike

08/12/2023

Freehold Bar for sale in Fuengirola, great location.