These next few months are perfect for hiking in Cyprus as the weather is ideal for hiking on the mountains and close to the beach.

Hiking is a great form of exercise and an excellent way of discovering the hidden beauties of this island. There are several diffent levels of hiking paths here and they are all mapped so they are safe to explore and we provide the difficulty level for each trail!

Andreas Nearchou gives you some safety and preparation tips on what to do before, during and after your hiking adventure!

1. It is very important is to have a plan and you know the trail you are going to take. There are available maps and applications you can use or even the GPS app on your phone!
2. Always inform someone that you will be going hiking and how long you will be gone!
3. Regarding the necessary equipment, hiking shoes are essential as you need them to be comfortable and non slippery. You can find hiking shoes at various shops for every budget. A backpack is also important as you will need it to store your water, food and snacks, extra clothing and a first aid kit.
4. Food is necessary as you should take nutritious food that doesn’t go bad easily. Nuts, fruit, healthy bars, beef jerky and electrolytes are a must!
5. Sunscreen is another must as you will be closer to the sun and you are more likely to have sunburns faster, which can lead to dizziness and dehydration. Don’t forget to have a bug spray, antibiotic cream and antihistamines.
6. Always go with a group of people as it will be more fun and safer!
7. Having rain gear, like waterproof pants and jacket is vital as you can never predict the weather accurate enough ?!
8. You should have a pair of light lens sunglasses to protect you from the sun rays but most importantly from any branches that can hit you in the face during your hiking stroll.
9. Don’t eat any berries or mushrooms that you find on the slopes unless you know for sure they are eatable!
10. Bring a small knife with safety on and also a hiking pole or a good wooden stick.
11. Have a good warm up and stretch your legs before the hike and a 10 min stretch at the end!

Here is some pictures from our last hike at Pouziaris trail by Platres. 12km

Keep Fit and Healthy,

Andreas Nearchou

B.A. M.Sc Kinesiology

andreas@theshaper.eu

Instagram➡ iamtheshaper

The post “Hiking is one of those things that you can only do when you have the determination in you!” appeared first on LoveCyprus | We Love Cyprus and you will Love it too..

By Andreas Nearchou

The biggest trend of the last few years is the summer body!

Thousands of people start prepping for the summer starting in March.

A massive effort is being put out there to get lean enough for the beach.
A great thing having a goal and a focus but also a big risk.

During this article we will give you some safety tips some Do’s and Don’ts.

1: Eat right and don’t go to extreme measures to achieve quick and non-lasting results.

2: Don’t starve yourself and let this affect your entire quality of life. Eat something small every 3 hours, especially protein based without avoiding carbs and good fats.

3:  Train effectively and consistently in order to have proper results and an all-around feeling of well-being.

Do a proper warm up, then your weightlifting session, stretch and finish up with 30 mins of cardiovascular exercise.

4: Hydration is very important, so your body and mind can function properly. Make sure to always have a bottle of water around and take a sip slowly through the day.

5: Get enough rest for the body to recover and be able to train again the next day. If your body is telling you NO, you should listen and get more rest. One extra day off will actually benefit you than push yourself to the limits.

6: Limit your alcohol intake to the minimum in order to avoid hunger issues at night and also increase caloric intake.

If you do happen to drink a few, make sure you hydrate and increase your activity level to burn the extra calories off!

7: Don’t become antisocial so you can just look good daytime on the beach. Enjoy yourself above all and learn how your body and mind work when both used effectively!

8: Having a Fit and healthy body shouldn’t be a summer ready body; it should be an all year around habit!

9: Don’t go for the quick fix or quick results and at the end of the day hurt you more than keeping you healthy!

10: Make sure that training is the best part of your day. People don’t just come to the gym to exercise. There are many other reasons that the gym is utilized; stress relief, escape from work, escape from toxic people environment.

Keep Fit and Healthy!

Andreas Nearchou

B.A. M.Sc kinesiology

andreas@theshaper.eu

Instagram iamtheshaper

The post The “Summer Body” Mindset! appeared first on LoveCyprus | We Love Cyprus and you will Love it too..

Exercise is a common trigger for asthma symptoms. Many people with asthma may experience difficulty breathing, coughing, wheezing, or chest tightness during or after exercise.

Most people with asthma can successfully do their chosen workout with good guidance and treatment. Exercise has been shown to benefit all people, including those with asthma.

Lately in Cyprus, we have been getting a lot of dust storms from the surrounding deserts!

Many people that suffer from asthma may experience the following;

• Difficulty in breathing
• Wheezing
• Chest tightness
• Heavy coughing

First things first, what types of asthma do we see?

1. Adult onset asthma comes with age and can be diagnosed by testing.
2. Allergic Asthma dust, respiratory infections, drug and food additives and weather conditions.
3. Exercise Induced Asthma – difficulty breathing during exercise, coughing during exercise exertion.
4. Non-allergic Asthma – extreme weather (hot or cold weather conditions), stress, infections.
5. Occupational Asthma – working around certain chemicals, animals, insects or any other factors related to your work environment.

The most common questions about asthma are:

1: Can I exercise with asthma?

Yes, you can exercise with asthma as long as you are in good and close relation with your lung specialist and know your limitations.

Activities that involve short, intermittent periods of exertion are better than long and intense periods (soccer, long distance running, and sprints)

2: Can asthma go away if I exercise?

90% of people suffering from asthma will get asthma when exercising. It will not go away but can be controlled with the correct medications pre and after exercise.

3: What’s the best exercise for asthma patients?

Swimming is usually the best exercise for asthmatics. Breathing cold air will irritate the lungs compared to when u breathe warm air while swimming which doesn’t irritate them, so there are no triggering the symptoms.

4: Can asthma make you feel tired?

Yes, it can make you feel tired as your body is working much harder to provide the necessary amount of oxygen.

Once you have an asthma flare-up, you will feel exhausted.

It’s best to avoid exercising if there is a lot of dust or any other factors that trigger your asthma, such as allergies, cold weather or extreme heat.

Always consult your physician to be up-to-date with your medications.

Keep Fit and Healthy,

Andreas Nearchou

B.A. M.Sc Kinesiology

andreas@theshaper.eu

Instagram➡ iamtheshaper

The post Everything You Need To Know About Exercising With Asthma appeared first on LoveCyprus | We Love Cyprus and you will Love it too..

By Andreas Nearchou

Running your first 5 km race is exciting but also a stressful event for everyone out there. It’s the perfect opportunity to have some fun and test your fitness level!

We want you to be adequately prepared for the marathon so here are some simple tips on how to make your preparation easier and stress free!

 1: Try running / jogging at a low speed for 20-30 mins about 1 week before the event. If the race is Sunday, do this on Monday. Try running again Tuesday and Thursday morning. Run on a soft surface if possible so you avoid soreness.

2: Ensure that you have the necessary gear for running a 5k. Running shoes that are in good condition, proper running or any sports socks, shorts that are not too tight, so you avoid chafing. Try any devices that you use i.e smart watch, HR monitor etc that are in working condition and charged up!

Preparation is half of your success!

3: Don’t over exhaust yourself with hard training before the race as it will only make you worse. Stretch well every day after your steady low pace running sessions and avoid heavy weightlifting.

4: Get a light massage on Friday to get rid of any soreness and increase circulation for the race.

5: Get plenty of rest and good night sleep the 2 nights before the race.

6: Avoid any alcohol and heavy food or any food that upsets your stomach (spicy, too much sauces, heavy dairy)

It’s better not to change your diet last minute thinking that will help your performance because it will not.

7: Pre-race nutrition is also important. If you’re a breakfast person, take in some carbohydrates, which will help fuel your running. Go for complex carbs, like oatmeal, whole-grain toast, or fruit, because they take longer to digest, so you’ll stay powered up throughout your run. A little protein is also a good idea: couple of eggs, peanut butter.

8: Hydration is very essential before, during and post race, especially if you are running in a warm weather like we have here in Cyprus! Try a hydration drink with low sugar or get a good electrolyte tablet. Use them that entire week of prep.

After the race, have a sugary hydration drink to replenish the used fuel and help recover faster!

9: Race Day!

Focus on completing the race and not on time. Warm up for 10 mins and STRETCH!!!!!

Start slowly and improve your speed as you go. Sprinting at the starting point will only fatigue you faster.

Use your watch to pace yourself and remember it’s ok to walk a bit when you actually feel you need it!

Remember to have fun!!!

10: Congratulations you have completed the race. Celebrate with your group and friends after you had plenty of fluids, some light snacks and a good stretch. Don’t sit down after you are done running (unless needed) continue with a 5 min cool down walk!

Good Luck to everyone participating in the Limassol Marathon on Saturday 23rd of March 2019!

 Keep Fit & Healthy

Andreas Nearchou

B.A. M.Sc kinesiology

andreas@theshaper.eu

Instagram➡ iamtheshaper

The post Useful tips on running your first 5km race with a short preparation time appeared first on LoveCyprus | We Love Cyprus and you will Love it too..

Snow sports have been a huge trend lately here in Cyprus. Despite for Cyprus being known for mostly having sunshine, we do have quite a lot of snow and we really enjoy skiing and snowboarding!

Doing snow sports requires people to be in good physical shape in order to enjoy and practice safely. However. the altitude and lower levels of O2 make it a little more difficult to do so.

Here are some tips on what you can include in your workout regime to achieve best possible physical condition for snow sports.

1: Endurance training is very essential for this as it will help you ski and snowboard longer. Running, swimming and hiking (at higher altitude) 3-4 times per week for 30-45 mins, will improve your fitness level.

2: Strength training is also essential to all of this because it will help you keep your muscles strong and give you the required endurance to last longer especially for the longer slopes or back-country!  Some exercises you can do for improving your strength are:

• Squats
• Squat jumps
• Isometric wall squats (1 min)
• Lunges

You can do 5 rounds of these of 10 reps each back to back.

3: Core training is as important as all the above! In most snow sports, the core is being used extensively for balance and turning. When training the core, is important to target all the core muscles.

A great workout targeting all the core muscles is:

• Bosu ball crunches (upper abs)
• Leg raises (lower abs)
• Plank (targets all core)
• Floor twists (can use light med ball)

Do 4-5 rounds of 30secs each exercise.

1 min break between exercises

Finally, balance and flexibility exercises are equally important as all the above, especially for the most advanced snow sports.

A brief routine is:

1:  Bosu ball standing on one leg 10-30 secs each leg

2:  Stand on one leg with your eyes close for 30 secs. Starts gradually from 10 secs.

3:  More advanced fans can use a balance board if available or inverted Bosu ball. Stand or squat on it for 30-60 secs.

4:  Groin, quads and hamstring stretches are very important for snow sport fans!

Rules to live by when stretching:

➡Always stretch after warm-up and post training!

➡Stretch for 15-30 secs and always static stretch (no ballistic stretching)

➡Stretching should have some pain (7 from a scale 1-10)

Keep Fit and Healthy

Andreas Nearchou

B.A. M.Sc kinesiology

andreas@theshaper.eu

Instagram➡ iamtheshaper

The post Snow sports tips to slay the slopes! appeared first on LoveCyprus | We Love Cyprus and you will Love it too..

A very popular New Year’s Resolution has always been starting to exercise and be healthier through a strict fitness plan. New fitness goals for the new year coming in whether is a trend they are following or they truly want to make some positive changes.

However, it is not always easy to stick to the plan so we will give you some quick tips on how to set reachable, realist and achievable goals that will lead to success.

1: Set up a good plan

Set days of the week and duration of your exercise schedule.

2: Determine your fitness level before you start up on an inappropriate program that will lead to no results and disappointment.

3: Find a friend as an exercise buddy and set a plan together, that way it will be easy to keep up, motivate and push each other to achieve your goals.

4: Use the help of a registered Nutritionist and a Certified Personal Trainer to have a solid and scientific plan, which is in within your budget!

5: Set goals that are realistic and achievable within your fitness level! (they can be decided with the help of a Fitness professional)

6: As a fitness professional, I would set some deadline goals, but for most of you make this a long term

commitment and habit for yourselves!

7:  Participate in different fitness events that are close to your city and to your fitness level.

8:  Try new and fun things like hiking, snowshoeing, cycling and basically use any outdoor activities available to you!

9:  Join any outdoor activity groups to keep you in touch with nature as well as giving you something to do on the weekends.

10:  No matter how tough it can be at some point, always reflect back on why YOU set those goals and how they can improve your quality of life!

Keep Fit & Healthy

Andreas Nearchou

The post New Year’s Resolution, a hot trend or a strong self-commitment? appeared first on LoveCyprus | We Love Cyprus and you will Love it too..

With all the stress of shopping for everyone and setting up for a nice Christmas lunch or dinner, we all forget about our exercise routines and healthy eating habits. Most people think “I can always pick it up after New Year’s”.

Well, that’s bad.

Why waste all the hard work and effort you’ve put in over the year?

Follow these small tips and avoid getting “derailed” from your fitness routine without even noticing 😉

1. Try and wake up earlier and get your routine done before having to do anything else. That way you can make sure that you will get your exercises done.
2. Always wear athletic shoes so you can be comfortable to walk more and use the stairs instead of elevators or taking shortcuts!
3. Whilst in the middle of all the festivities craziness, encourage the family or friends to do an activity together. Whatever the exercise, ice skating, fast pace walk, walking the dog or even strolling through the mall for shopping, it will definitely be fun to bond with your loved ones.
4. Make sure you get a good breakfast in so you don’t have to wait until lunch or dinner to pig out with the Christmas meal.
5. Drink lots of water and consume alcohol in moderation.
6. Keeping control of the carbohydrates and sweets would be very helpful to avoid weight gain.
7. Engage into an activity with others after the meal and help around with cleaning and organizing the house after the big mess.
8. Plan a daily trip with the family that includes jogging, walking, hiking even a family football game.
9. Always take the stairs, park your car a little further away from your destination so you will have to walk more.
10. A very good idea for the entire family to have fun is going to Limassol seafront multi-functional park (Molos) area where they have an outdoor exercise area, the kids can play around, you can rent bicycles, and have a coffee in the cafeterias and lots of other things to do.

Keep Fit and Healthy

Andreas Nearchou

B.A. M.Sc kinesiology

andreas@theshaper.eu

Instagram➡ iamtheshaper

The post How to stay active and avoid weight gain during Christmas holidays appeared first on LoveCyprus | We Love Cyprus and you will Love it too..

By Andreas Nearchou

Exercising and getting fit is not just about running on a treadmill for hours in your local gym, it can be a dance class or a new hobby like fencing or mountain biking.  It could be a group or team activity like football, cycling, jogging and even walking.

Exercise involves any movement that makes your muscles work and requires your body to burn calories. However, for those of you just starting out, it is very important to have a gentle start and progress your exercise time gradually to avoid injuries and let exercise grown on you.

Here are 10 good reasons why you should start exercising today:

• First and most importantly, it increases your overall health and well-being.
• Helps you get in better physical shape and get the desired body you’ve always wanted.
• Decreases risk of developing chronic medical conditions such as diabetes, heart diseases and osteoporosis.
• Improves your immune system and keeps you from getting down with flu, pneumonia etc.
• Helps fight chronic fatigue and depression because while exercising the body releases endorphin which gives you a “euphoric” feeling.
• Helps to keep you sane, balanced and decreases stress levels!
• Improves muscle mass as well as aerobic capacity (endurance).
• Improves your quality of sleep and relaxation time.
• Increases your energy levels so you can enjoy other activities with your family in nature.
• Exercise improves the quality of your skin and overall body appearance!

The above are some excellent reasons why you should exercise 3-5 days per week 45-60mins per day.

Always consult your physician that you are in good health to exercise and also get some proper advice from a fitness professional in order to exercise for the correct and safe way!

The post Start Exercising Today And Be The best Version of You! appeared first on LoveCyprus | We Love Cyprus and you will Love it too..