10 vragen aan… Maya Nassar
Maya is fitness atleet en doet mee aan internationale bodybuild competities. Haar ultieme doel is om vrouwen/moeders te empoweren door middel van sport. Maya inspireert vele vrouwen, waaronder zwangere vrouwen, om in shape te komen. Zij doet dit via social media, een persoonlijk ontwikkelde gratis fitness app en haar 2x per week uitgezonden sportprogramma op MTV Lebanon. 4MamaMagazine mocht Maya interviewen en wij stelden haar deze 10 vragen.
1. Waarom sport jij?
Ik train omdat ik me graag sterk voel, zowel lichamelijk als geestelijk. Trainen geeft me een goed gevoel en het houdt me gezond. Sporten is een noodzakelijk onderdeel van mijn leven geworden. En dat zou voor iedereen moeten gelden. Zeker voor moeders. Die hebben een druk leven en hebben het nodig om goed voor zichzelf te zorgen.
2. Waarom is trainen voor ons, moeders, belangrijk?
De voornaamste reden is dat sporten je gezondheid een boost geeft en dat het helpt tegen ziektes. Het maakt je spieren en botten sterker en verbetert je geestelijke gezondheid. Er zijn echt zóveel voordelen aan sporten. Het helpt je in shape te blijven en om een gezond gewicht te behouden. Een tweede reden is dat het je een goed gevoel geeft. Wanneer je traint zorg je voor stress in je lichaam. Hierdoor maakt je lijf het anti-stress hormoon endorfine aan. Dat zorgt ervoor dat je je altijd heel prettig voelt na een workout.. Door vaker te sporten kun je zelfs van stress afkomen.
3. Hoe vaak moeten we eigenlijk sporten?
Mijn advies is om niet minder dan drie uren per week te sporten. Je kan natuurlijk meer trainen, maar het is belangrijk om je lichaam in ieder geval één dag rust te geven. Het is goed om dagelijks actief te zijn. Maak eens met je hele gezin een lange wandeling of neem de trap in plaats van de lift. Als je echt gaat beginnen met sporten laat je dan wel door een professional begeleiden.
4. Hoe kunnen wij van onze zwangerschapskilo’s afkomen?
Volg een gezond dieet. Je dieet is verantwoordelijk voor 80% van het resultaat. Als je niet gezond eet, en wel veel sport zie je geen resultaat. Vrouwen moeten elke dag eiwitten, gezonde vetten (zoals olijfolie en avocado) en volkoren producten (zoals bruine rijst, havermout) eten. En je moet zorgen dat je meer calorieën verbrandt dan dat je binnenkrijgt. Ook al eet je gezond, als je niet meer meer verbrandt dan je binnenkrijgt, zul je geen gewicht verliezen. Daarnaast moet je een sportprogramma volgen. Het beste programma is een mix van cardio en gewichten en dit zeker drie keer per week.
5. Wat is beter voor ons? Cardio of gewichten?
Een combinatie van deze twee zorgt ervoor dat je zo snel mogelijk resultaten zult zien. Maar als ik zou moeten kiezen, dan zou ik voor trainen met gewichten kiezen. Dat zorgt voor spieraanmaak. En spieren zorgen voor een boost aan je metabolisme. Dan verbrandt je sneller vet, en krijgt je lichaam een mooiere vorm. Je ziet er gewoon beter en strakker uit.
6. Hoe lang duurt het voordat we resultaten zien?
Voor een echte lichaamsverandering, moet je het zeker langer dan drie maanden volhouden. Vetverbranding is langzaam. Als een vrouw te snel vet verliest, kan het zijn dat ze alleen water of spier verliest. Dat is een slecht teken, dat wil je niet.
7. Wat is beter: thuis sporten of in de sportschool?
Een sportschool heeft alle faciliteiten en genoeg apparatuur zodat je steeds je oefeningen kunt variëren. Maar moeders die er simpelweg de tijd niet voor hebben, kunnen natuurlijk ook thuis aan de gang gaan. Het voordeel van thuis sporten is dat de kinderen in de kamer kunnen spelen, terwijl jij je oefeningen doet. Voor thuissport kun je bijvoorbeeld investeren in dumbells en een swissball. Die kun je in sportwinkels, bij de Decathlon of zelfs bij de Action kopen. Er zijn ook veel verschillende goede workout-dvd’s die je thuis kunt doen. Op mijn website staan gratis oefeningen voor thuis (www.startlivingright.com) Of je kunt mijn gratis app downloaden, dat is eigenlijk gewoon een mini personal trainer! Voor beginners en gevorderden.
8. Kunnen we van ons zwangerschapsvet afkomen of moeten we ermee leren leven?
Je kunt zeker van zwangerschapsvet afkomen. Vet kun je altijd kwijtraken. Hoe hard je daarvoor moet werken, hangt af van je leeftijd, genen, lifestyle en hoeveel gewicht je tijdens de zwangerschap bent aangekomen. Hard werken en discipline zijn wel erg belangrijk. Maar geldt dit niet voor zoveel doelen in het leven?
9. Kun je teveel trainen na een zwangerschap?
Teveel trainen is zeker mogelijk. Het is belangrijk om na een bevalling de eerste tijd niet meer dan twee uur per dag te sporten om te voorkomen dat je lichaam te moe wordt of je blessures krijgt. Of een vrouw snel weer kan sporten na haar bevalling, hangt helemaal af van haar lichamelijke conditie en hoe de bevalling is geweest. Na een keizersnede kan het wel drie 3 maanden duren voor je weer kunt sporten, na een natuurlijke bevalling kan dat veel sneller. Maar een bevalling is niet niks. Vraag aan de dokter wanneer je weer kunt beginnen met trainen.
10. Moeten we anders eten als we sporten?
Als je sport kun je meer eten zonder aan te komen. Maar het blijft belangrijk om gezond en ‘clean’ te eten. Dus geen pakjes of zakjes, maar verse groenten en fruit. Beperk het eten van suiker en junkfood tot eenmaal per week. Je zult je veel gezonder voelen en meer energie hebben. En, niet onbelangrijk, je ziet er beter uit!
Meer lezen van Maya? Neem eens een kijkje op haar website.
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Zune and iPod: Utmost people assess the Zune toward the Contact, still at the time looking at how thin and surprisingly lower and light-weight it is, I look at it in direction of be a as a substitute special hybrid that combines traits of the two the Contact and the Nano. It really is Quite colorful and attractive OLED screen is a bit smaller sized than the touch screen, yet the participant by itself feels rather a bit scaled-down and lighter. It weighs above 2/3 as a great deal, and is appreciably smaller within width and peak, though remaining accurately a hair thicker.
I am going to gear this assessment toward Two types of All those: existing Zune owners who are taking into consideration an up grade, and folks making an attempt to come to a decision amongst a Zune and an iPod. (There are other gamers significance considering out there, which include the Sony Walkman X, nevertheless I anticipate this provides oneself plenty of facts in direction of crank out an mindful alternative of the Zune vs gamers other than the iPod line as perfectly.)
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Apple at this time includes Rhapsody as an app, which is a ideal start off, yet it is at the moment hampered by way of the inability towards keep regionally upon your iPod, and incorporates a dismal 64kbps little bit price tag. If this changes, then it will to some degree negate this benefit for the Zune, still the Ten music per thirty day period will continue to be a significant additionally in Zune Pass’ prefer.
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Concerning me and my spouse we have owned much more MP3 gamers previously mentioned the yrs than I can count, such as Sansas, iRivers, iPods (classic & touch), the Ibiza Rhapsody, etcetera. But, the remaining few many years I’ve settled down towards 1 line of gamers. Why? Considering the fact that I was content towards come across how well-designed and pleasurable to employ the underappreciated (and broadly mocked) Zunes are.
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