How to stay active all your life?

 Throughout life, the practice of sport has undeniable health benefits for everyone. Among them: building muscle, losing weight, surpassing oneself, managing stress better, relieving physical pain, there is necessarily a discipline that suits you, depending on your goals or your age… We bet?

For the active
Before or after a hard day's work, you're going to need to let off steam. There is nothing like an immersive activity like the RPM Cinema for this: 30 minutes of intensive expenditure during which you will climb mountains and do sprints in front of a simulation screen.

You can also opt for the body attack. This class, combining athletic movements such as running, bending and jumping with strength exercises such as push-ups and squats, will allow you to exercise by alternating cardio work and strengthening work.
If you want a change of scenery after spending most of the day behind a computer, outdoor running may be for you. And to stay motivated, running in a group is unlike any other: discover our Run Out lessons without delay!

How can we benefit from the health benefits of nuts?

At CMG Sports Club, oilseeds are popular! Tasty and easy to eat, they are also loaded with benefits for the body. From pecans to almonds and pistachios, these berries break their shells to reveal all their secrets!

Oilseeds, kézako?

Walnuts, Brazil nuts, pecans, macadamia, cashews, hazelnuts, pistachios, almonds or pine nuts: the list of oilseeds is provided, as is the list of their benefits. Oilseeds are dried nuts, very high in fat (hence their name). They are often used to produce oils but can also be eaten on the go.

Warning! Contrary to popular belief, peanuts are not oilseed, just like coconut. In fact, oilseeds should not be confused with oilseeds, such as sunflower seeds or flax seeds.

Do oilseeds make you fat?
Oilseeds are very high in lipids, sometimes over 70% as with macadamia nuts or pecans. These are primarily mono or polyunsaturated fats, mainly omega-3 and omega-6. These good fats prevent cardiovascular disease. In addition, oilseeds do not contain cholesterol, and some of them even contain essential fatty acids that the body cannot make on its own!
Be aware that sometimes oilseeds have a fairly large amount of saturated fat (up to 16% for Brazil nuts, for example). They should therefore be consumed in moderation!

What are the benefits of oilseeds?
In addition to their intake of unsaturated fatty acids, oilseeds are full of micronutrients: almonds are very rich in calcium with 248 mg per 100 g, which is more than yoghurt! Magnesium, which plays an essential role in muscle contraction and combats fatigue, is also very present in nuts (250 mg per 100 g of almonds or 225 mg per 100 g of Brazil nuts).
Oilseeds are rich in vitamins, such as vitamins B1, B2, B9 and E, which preserve cardiovascular function and fight against cellular ageing. Their fibre content, and especially insoluble fibre, allows them to facilitate digestion and satiety.
Finally, oilseeds are a great source of protein, up to 20g in 100g of almonds! Proteins help build muscle mass: now even vegans can do it!

When to eat oilseeds?
Researchers recommend consuming an average of 15 g of oilseeds per day, or a small handful. You can eat them as a snack before or after a session at the CMG Sports Club! This is the perfect way to replenish the vitamins and minerals lost with sweat.
Oilseeds are also real assets in the kitchen: crushed, in oil or in milk, they enhance your salads as well as your desserts. Almond and cashew turn into delicious purees or sauces when mixed with a little water and lemon.

Is consuming too many oilseeds a risk?

Like any food, you have to know how to stay reasonable so as not to produce the opposite effect to that sought. Three nuts are enough to reach the Recommended Daily Allowance of Omega-3!
Oilseeds are also very allergenic, so you can develop pseudo-allergic reactions, such as canker sores. However, nut allergy usually appears in childhood. If you've ever had allergic reactions to oilseeds, put down this energy ball! Otherwise, ride youth!

Benefits of water sports activities

To tone, reshape your body and increase your cardiovascular resistance, nothing better than water activities. Especially since the activities offered in the pool are now multiple: aquabike, aquacrunch, aqua punching, aqua jogging… Playful and sporty, each of these sports has many benefits. Today, the editor tells you more alongside Valérie, a super coach at CMG République and a former artistic swimmer.

Aquatic activities: what benefits?

We told you some time ago, aquatic activities have many benefits! For example, did you know that in water, the body only weighs a third of its weight? This makes it easier to make certain movements! But at the same time, the body must constantly fight against water resistance, which forces the muscles to work harder.

Aquatic activities, therefore, make it possible to play sports without the risk of trauma to the joints. As Valérie reminds us, aquatic activities make it possible to tone all the muscles of the body, while having a draining effect thanks to the natural massage created by the movement of water. 45 minutes in the water is the equivalent of 1 hour and 10 minutes on Earth." That’s it!

And in addition to this muscle toning, water sports can improve cardiovascular abilities. This is especially the case with very cardio activities such as aqua punching or aqua jogging.

Activities for all

For the most part, aquatic activities are accessible to all: neo-sportsmen, the elderly, pregnant women, etc. However, as Valérie points out, some activities are aimed at a public that is already athletic or in good physical condition: Aquaslim and aqua jogging, for example, is very cardio activities, reserved for an informed public. The same goes for aquaplaning, which is for people who can swim and are not afraid of water since the activity includes changes in position in the water, ripples and variations in speed.”

Working in the water is also ideal in case of a return of injury or as a complement to another sport: "Usain Bolt, for example, used to pair his workouts with aqua jogging lessons."

A proven well-being

According to the studies, aquatic activities provide a state of well-being that allows relaxation and the evacuation of tensions and stress. This is especially the case with the Latin Aqua course: «Latin music and rhythmic choreographies allow you to relax while toning the whole body» says Valérie.

As you can see, aquatic activities have many benefits. Whatever your age, gender or physical condition, there is always an activity that suits you and meets your expectations. Not a very good swimmer? Don’t worry! As Valérie reminds us, it is not necessary to be a good swimmer to practice certain sports in the water. For example, aquagym and aquacrunch are great for getting started and understanding the aquatic environment.”

An isotonic or hypotonic drink

 It can’t be said enough: hydration before, during and after exertion is the key to your athletic success… especially when your favourite drinks can allow you to recover better or be more efficient! But instead of turning to the energy drinks available in your supermarket, why not do them yourself? At the editorial, we explain how to prepare your isotonic drink. Follow us!

If they are easily found in the trade, energy drinks do not escape the wave homemade; after all, since you are already making your granola, your smoothies, your fermented foods, energy drinks are within your reach. More interesting financially and gustative, this approach must however obey some basic rules to obtain a drink of effort that is effective and safe.

European rules and regulations

Energy drinks are subject to European regulations which control, in particular, claims on marketed products. Thus, the number of carbohydrates should be between 80 and 350 kcal/L, or 20 to 87.5 g/L, while sodium should be present from 460 to 1.15 mg/L.

Although it is difficult to reproduce precisely the same measures in your home recipe, it nevertheless gives a good idea of the dosages of carbohydrates and sodium required for your preparation to be energetic and remineralizing.

Sugar… but not too much

Carbohydrates are essential in your energy drink since they will allow you to maintain a significant effort. The number of carbohydrates should be adjusted according to the duration of the effort and its intensity. As part of an important intensity, your sports drink should bring you 30 to 40g of carbohydrates per hour of effort.

You can use table sugar or honey, but this may quickly turn to syrup (and not vinegar for the moment): maltodextrin, a white powder with a neutral taste derived from starch and rich in carbohydrates, will allow you to reach the carbohydrate levels necessary for your effort. Count 30 to 70 g/l of malto depending on the temperature.

An isotonic or hypotonic drink

Maltodextrin also has a significant advantage: it makes your drink isotonic, understands a density similar to that of blood plasma. A property of capital importance because it allows optimizing the exchanges with the blood.

A stress drink can also be hypotonic, that is to say with a lower concentration than the plasma: it will then be particularly effective to rehydrate you. To do this, simply dilute your recipe in a larger amount of water. This can be particularly useful in case of high heat.

Presence of minerals indispensable!

When you sweat, you lose a significant amount of minerals: there is an average of 0.8 to 1g of sodium, 0.3g of potassium and 5 mg of zinc per litre of sweat. These minerals play a major role during your effort, they help fight against muscle cramps and fatigue.

It will therefore be essential to add about ⅓ teaspoon of table salt for 500mL to your preparation so as not to suffer an excessive loss of sodium. You can replace some of your usual salt with a little nigari salt (or magnesium chloride). This dosage should not affect the taste of your drink.

A pinch of BCAA

We no longer present the powdered amino acids that have now found their place in your shakers. It must be said that their benefits are many: they make it possible to produce more energy, to save glycogen or to reduce muscle degradation. A cocktail necessarily useful during the effort but also after, to improve the recovery.

Add 5 to 10g of BCAA to your energy drink (per 500mL of liquid) to get all the benefits, ensuring that your BCAA mixture has a ratio of 2.1.1 (twice as much leucine as valine and isoleucine). It can also be flavoured to make your drink more enjoyable to consume.

This last point is important because the main thing is that you drink your preparation during your session. Rather than plain, boring water, you can use an infusion of your choice or grape juice diluted in the same amount of water for the base. All you need to do is add maltodextrin, salt and BCAA.

You can also complement your sports drink with ingredients of your choice, such as turmeric to fight against cell oxidation, spirulina or matcha for a kick-start effect. And most importantly, drink small sips every ten minutes! second-person with

 5 rules of a healthy and balanced diet

What if we finally made peace with the content of our plate by learning to appreciate the simple pleasures of a healthy diet?

1- Drink enough water

It can never be repeated enough and yet the body needs it. When you feel the feeling of thirst it is because the body is already dehydrated and it demands that you drink. Well-hydrated with at least 2 litres of water per day plays a fundamental role in our general condition. Water ensures the transit of dissolved substances essential to human cells, it allows the use of metabolic waste, maintains a constant temperature inside the body… and many other vital things as you will have understood.

2- Eat fruits and vegetables

You certainly have – like many people – the slogan “eat 5 fruits and vegetables a day” in mind. And so much the better, it should resonate in us at each of our meals not to forget them. They have taste and colors for all our dishes. And most importantly, fruits and vegetables are a source of vitamins, minerals, fibre, antioxidants and energy. They are nevertheless low in calories, which makes it possible to fill the big hunger without fear for the silhouette. There are also many ways to cook them. Raw or cooked, in the oven, by steaming, seasoned… on no longer counts the variations.

3- Think of good fats

You still think that eating fat is not good for your body!? A conviction to see again as soon as possible. Of course, eating saturated fats (too much fat) in too large quantities can have devastating effects on the body, however, unsaturated fats (good fats) are essential for our body. A source of omega 3 and 6, they satisfy a large number of recommended daily needs and taste. Vegetable oils, nuts and seeds, avocados, salmon, trout, mackerel, sardines, herring… are foods rich in unsaturated fats to eat in sufficient quantity for a balanced diet.

4- Eat a variety of foods

To bring as many good things to your body as possible, think about varying your diet. Innovate your dishes, test new things, appeal to the world’s kitchens. Each culture offers its share of good ideas to draw to boost the content of your plate. Also, think of spices to make the simplest dishes a real gustatory pleasure.

5- Limit industrial sugars

Try to consume as many natural sugars as possible, such as honey or maple syrup. Refined sugars should be consumed in limited quantities because they can be very harmful to our health. It has also been proven through various studies that a real addiction to sugar exists. More on eats more on wants. Obviously, as a consumer from time to time to treat yourself to a small treat is appreciable, but try to make time to another day without sugars.

 Benefits of drinking water for the body

Helping to rehydrate the body: hydration is done through the body getting an adequate amount of water to properly perform its functions, and it is known that water is the best natural means of hydrating the body.

Regulating the body temperature: The water stored in the middle layers of the skin comes out to the surface in the form of sweat when the body is heated, then the sweat is exposed to evaporation on the surface of the skin and the body cools, and some scientists have indicated that the decrease in the level of water in the body leads to an increase in the storage of heat in the body, Heat stress reduces the ability to withstand heat stress, so adequate amounts of water in the body can help reduce physical stress during exercise when heat stress occurs, however more scientific research is needed on these effects.

Improve joint flexibility: The cartilage in the joints and the discs of the spine contains about 80% of water, and dehydration can lead to a decrease in the ability of the joints to absorb shock in the long term, which increases the risk of joint pain.

Maintaining the health of the bronchi: the body restricts the work of the airways when exposed to dehydration, in order to try to reduce the loss of water from the body, which can worsen some health conditions, such as asthma and allergies.

 Availability of nutrients to the body: Many essential nutrients, such as minerals, dissolve in water, so providing an adequate amount of water in the body makes it able to deliver nutrients to different parts of the body and meet their needs.

Reducing flatulence: flatulence is an uncomfortable health condition, usually resulting from poor digestion, or increased sodium intake, and it is also associated with hormonal fluctuations related to the menstrual cycle in women, and many people think that they should avoid drinking good amounts of water when suffering from bloating But this belief is incorrect, because water is a natural remedy to help reduce bloating, and drinking a good amount of water throughout the day is necessary to help rid the body of waste products.

Improving digestion: Failure to consume sufficient quantities of fluids can negatively affect the digestion process, so you must drink enough water to maintain the integrity of the digestive process and keep it at a regular and comfortable pace, and the risk of constipation may increase as a result of not consuming sufficient quantities of water This is because the water consumed during the day is associated with the soluble fibres in the large intestine, which helps to increase the volume of stool, reduce the time it resides in the intestine, and facilitate the body's elimination of waste products, and in the absence of adequate fluids, the body withdraws the water it needs from the stool, This leads to constipation.

Improving mood: Dehydration can cause an increase in irritability and a decrease in feeling restless, which may negatively affect mood and cause many problems related to it.

Helping the formation of saliva: Water is the main component of saliva, in addition to small amounts of electrolytes, mucus, and enzymes, which are necessary to break down solid foods and maintain oral health, and it is worth noting that the body, in general, produces enough saliva when Regular fluid consumption, however, saliva production may decrease as a result of ageing, or taking certain medications and medical treatments.

Boosting energy levels: Drinking water can help stimulate the metabolism or metabolism, the activation of which is associated with a positive effect on energy levels, and a study published in The Journal of Clinical Endocrinology & Metabolism in 2003 indicated that drinking 500 millilitres of water helped Boosting the metabolism rate by 30% in men and women, and the results showed that this effect began within 10 minutes of drinking water, and lasted for more than an hour.

Helping to fight diseases: A review published in Nutrition Reviews in 2005 indicated that drinking enough water can help reduce the risk of developing certain health conditions, such as exercise-induced asthma, urinary tract infection, high blood pressure, and statism. Urolithiasis, and other health conditions.

Helping to lose weight: A study published in the journal Obesity in 2008 indicated a link between increased water intake and loss of weight and fats over time. The results showed that drinking water helped promote weight loss in overweight women, so increased water consumption during Eating a healthy diet and exercising can play a role in losing additional weight.

The harms of drinking too much water

It is known that every cell of the body needs water to function properly, however excessive drinking of water can lead to water intoxication and serious health consequences, and it is worth noting that it is not possible to drink a large amount of water Causing poisoning by accident, but this can happen as a result of excessive drinking of water while participating in long sporting events or intense exercise when a person consumes an excessive amount of water, the brain cells begin to swell, and the pressure inside the skull increases, which causes the initial symptoms For water poisoning.

It is worth noting that symptoms usually only appear when sodium levels in the body drop to less than 120 mmol per litre, and poisoning can occur without any symptoms, and the initial symptoms of water poisoning include: nausea, which is the most common symptom, a change of mental state, and confusion. Indecent behaviours, delusions, poor body coordination, and with more decreased sodium levels, and the development of health, the signs and symptoms of increased intracranial pressure increase dramatically, as a result of increased cerebral oedema, and some vital changes may begin to appear in the body, such as Bradycardia, high pulse pressure, irregular breathing, convulsive seizures, coma, and non-cardiac pulmonary oedema in some cases, and it may lead to death when sodium levels are too low.

Common questions about when to drink water

 What are the benefits of drinking water after eating?

 Drinking water after meals can help improve digestion, as water and other fluids help break down food so that the body can absorb nutrients, and water helps make stools softer, which reduces the risk of constipation.

What are the benefits of drinking water before eating?

 Drinking water before meals can help reduce appetite levels and consume fewer calories during the day.

 What is the harm of drinking water with eating?

There is spread some information about drinking water with food may reduce stomach acidity, but this information is incorrect, as it has been shown that drinking water may help improve the digestion of food.

 What are the benefits of drinking water before bed?

Drinking water before bed may contribute to getting adequate rest and sleep well, as water deprivation can negatively affect mood, which may affect the overall sleep-wake cycle, and drinking warm water before bed keeps the body hydrated throughout the period. Sleep, which can help the body get rid of toxins and waste.

What are the benefits of drinking water on an empty stomach in the morning?

 Some people can prefer drinking water right after waking up because it makes it easier for them to maintain healthy hydration habits and increase their fluid intake throughout the day.

SEO: how does the Google search engine work?

SEO: three letters that have been making the rain and shine on the Internet for 10 years. SEO is Search Engine Optimization or the art of optimizing its content so that it pleases search engines and, in this case, Google. Because Google represents today 90% of the searches on the Internet (data of December 2019), and impossible to exist on the Internet without it.

How does a search engine like Google work?

In order to be able to position oneself correctly in Google's results and thus become visible to the greatest number of people, it is important to understand how the search engine works. Without this knowledge of search fundamentals, it is impossible to implement the right actions to optimize the visibility of your website. This is what we call referencing, and more exactly natural (or organic) referencing.

A search engine is a huge directory of all the pages published on the Internet. There are billions and billions of them; and millions of them are created every day, even every hour.  To compose this directory, Google uses robots to scan all the websites around the world. This is called indexing, and it is up to content creators to activate it so that Google can include it in its directory.

Most often, this technical part related to optimization is delegated to competent professionals. Generally, it is necessary to contact an SEO agency so that it carries out a referencing strategy also called SEO. So, how does Google work concretely and how to make sure that its site comes out first on a query?

Google: the basic principles to know in the field of SEO

When it comes to dealing with natural referencing, it is important to understand what Google indexes, examines and finally retains to highlight a web page. It is the robot that collects data to index each page of the website, and the search engine examines the textual content of the pages, such as the title, subtitles and text, the code of the website, images, links, keywords.

This is where the work of an SEO agency like Eskimoz is important. Indeed, the latter works to methodically take up the instructions given by Google's algorithm in order to obtain a good positioning in the pages of the search engine. The workaround SEO is therefore essential to obtain interesting results.

This work is first based on what Internet users are looking for. It is necessary to know the queries made by Internet users in Google to be able to come out among the results.

When an Internet user types a search in the Google bar, the search engine robots are then activated to classify websites according to the words typed by this user. But then, how does Google organize itself during this time span of a few milliseconds? How are the pages of the websites inserted to appear at the first or last position of the results?

Best practices in SEO

Concretely, the robots start by studying different elements in order to determine the page to be highlighted in first, second, third position... To do this, it observes the relevance of the pages according to the keywords typed in the Google search bar by the user. The robots then cross-reference different data in order to multiply the chances of responding perfectly to the user's query.

Thanks to huge servers and databases, but also to high-performance processors, Google's algorithms study in record time the relevance of the topics covered in the pages of websites. And this is where the work around the rich content, keywords and semantic field of each page of a website is important. This is where SEO best practices prove their worth. This is also due to the popularity of the website pages. The more backlinks they have, the higher the popularity indicator is for Google. Backlinks are positive elements to prove the quality of a website.

Many other parameters are taken into account such as the age of the site, its volume of pages, the speed of loading pages, its audience ... The SEO is important, but it is also important that the web pages are not too heavy in code so that they are displayed quickly. Google will never put forward a slow site because its robots must be able to index pages quickly.

In the end, the crossing of all these data allows Google to know the order of priority to give to the pages indexed in its files. Here again, it is the work of the SEO agency that is important upstream to get good results in terms of visibility of a website. Indeed, the skills to master the Google and SEO codes are complex. It is therefore interesting to delegate all this part to competent professionals.

The advantages of SEO to improve your Google rankings

Once you have understood Google's criteria, it is important to implement actions on your website to improve your position in the search engine results. Indeed, these are not fixed. They are constantly evolving. It is possible to be badly positioned but to act to improve your results. Conversely, it is also possible to be well-positioned, but not to react and lose its position to fall in Google's results.

Ultimately, it is important to have a constant view on your website to optimize your positions. One can appear in the first results one week and then come out of the first page the following week. There are two reasons for this: firstly, Google is changing its criteria; secondly, the competition is active and uses the same assets. Usually, professionals call upon an SEO agency to ensure optimal positioning and make a regular old one. Behind the idea of good positioning, it is obviously about the good visibility of the website. For this, it is important to implement daily improvements in the field of SEO.

The SEO expert, such as the one from the Eskimos agency in Lyon for example, can then start his work by performing an audit on several pages of your site to determine the improvements to be implemented. If you have questions about the role of an agency, know that it can work on different points to improve the visibility of its client's website. This can start by enriching the textual content with the creation of a blog that will bring an editorial touch and allow you to write long articles. An important criterion for Google. There is the addition of keywords in the pages of the website since the requests of the Internet users evolve and it is necessary to watch the most searched keywords.

The implementation of backlinks is essential for your site to be recognized by referring sites. Don't forget also the insertion of new links in the existing content, and there again, it is important to point to referring but not competing sites. The technical improvement of your site is to be taken into account. Whether it is the update of the server, the CMS or the integrated scripts, the SEO will be even better if it can rely on a fast and secure site.