Author: fitnessnala

Struggling to fall asleep or stay asleep through the night? You’re not alone. In our fast-paced, always-on world, it’s no wonder so many of us find it hard to unwind when our heads hit the pillow. Sleep meditation is a powerful way to relax your mind—but pairing it with specific breathing exercises can take your bedtime routine to a whole new level. Breathwork activates your parasympathetic nervous system—the “rest and digest” response—which lowers your heart rate, eases anxiety, and signals to your body that it’s time to sleep. Below, we’ll walk you through three of the best breathing techniques to…

Are you looking for a fresh start, a way to reduce bloating, lose a few pounds, and feel more energized? The Fitness Nala 7-Day Slim Down Meal Plan is your perfect starting point. Designed with real food, practical portions, and a focus on balanced nutrition, this one-week meal plan helps you kickstart your healthy lifestyle without extreme restrictions. This plan isn’t about dieting—it’s about eating smart, nourishing your body, and creating momentum for your wellness journey. What to Expect Over the next seven days, you’ll follow a calorie-conscious, high-protein, fiber-rich, and low-processed sugar meal plan. The average daily intake ranges…

Let’s be honest — running and aging can sound like two things that don’t belong together. Your joints creak, your recovery slows down, and suddenly everyone around you is warning you to “take it easy.” But here’s the truth: running and aging can actually go hand in hand — beautifully. At Fitness Nala, we believe it’s never too late to start (or restart) your running journey. Whether you’re in your 40s, 50s, 60s, or beyond, lacing up your shoes and hitting the pavement can transform your body, mind, and daily energy. Running and Aging: Benefits of Staying Active as You…

Building muscle isn’t just about lifting heavy weights—it’s about lifting the right weights, with the right exercises, in the right way. With so many workouts and movements available, it can be overwhelming to know where to begin. Some believe all exercises are equally effective if performed with intensity, while others search endlessly for the “perfect” movement. The truth? Smart exercise selection plays a major role in hypertrophy (muscle growth). This guide is your comprehensive, science-backed roadmap to selecting the best exercises to maximize muscle gains. II. Understand the Goal: What is Muscle Growth (Hypertrophy)? Muscle hypertrophy is the increase in…

2025 Transvulcania Women’s Preview: Elite Runners to Watch on La Palma’s Volcanic Trails- The 2025 Transvulcania Ultramarathon returns on Saturday, May 10, bringing with it some of the world’s most elite trail runners for a showdown on the stunning volcanic island of La Palma, Spain. Known for its relentless elevation and dramatic terrain, the 73-kilometer race features 4,350 meters of vertical gain, offering both a physical and scenic challenge. This year’s women’s field is stacked with world-class talent, making it one of the most anticipated contests in the international trail running calendar. Race Background Since its debut in 2009, Transvulcania…

Discover the life changing magic of water running—a joint-friendly, full-body workout that burns calories, supports recovery, and soothes your mind. Whether you’re healing, cross-training, or just looking for something new, water running could be your next favorite fitness fix. Whether you’re healing from an injury, looking for a low-impact cardio option, or simply craving something new, water running might just be the unexpected fitness fix you didn’t know you needed. What Is Water Running, Exactly? Water running is just what it sounds like: running in water. But there’s more to it than splashing around in the deep end. Most people…

The 2025 edition of the Six Days of France, held in Vallon Pont d’Arc in the Ardèche region, proved historic as two world records were shattered on May 4. Megan Eckert of the United States and Ivan Zaborsky of Russia each set new 6-day running world records in the women’s and men’s categories, respectively — redefining the outer limits of human endurance. Megan Eckert on her way to setting a new massive women’s six-day world record. Photo: Samuel Lhermillier ? Quick Facts Race Name: Six Days of France – GOMU 6-Day World Championships Location: Vallon Pont d’Arc, Camping l’Ardéchois, France…

Looking for a fun and healthy way to bond with your little one? Kids yoga is the perfect activity to encourage movement, mindfulness, and laughter—all while spending quality time together. In this guide, we’ll show you 6 easy and playful yoga poses you can do with your toddler to help build flexibility, balance, and a love for fitness from an early age. Whether you’re new to yoga or just want to add some fun to your daily routine, these poses are designed to be simple, safe, and joyful for both you and your child. Yoga isn’t just about calm…

When it comes to weight loss, one question always seems to pop up: What is the best time to work out for weight loss? Should you rise with the sun for an early morning workout, or is evening the best time to burn those calories? The truth is, both morning and evening workouts offer unique benefits. But which one will give you the edge in your weight loss journey? In this article, we’ll break down the pros and cons of both morning and evening workouts to help you determine which is better for your weight loss goals. Why Does Workout…

Being a mom means you’re constantly on the go — from preparing meals and cleaning up messes to chasing toddlers around the house. Your time is precious, but that doesn’t mean your health and fitness should take a backseat. That’s why a home workout for busy moms no equipment is the perfect solution — it’s quick, convenient, and fits into even the busiest schedule. The best part? You don’t need a gym membership or fancy gear. All you need is a little space, a few spare minutes, and the determination to show up for yourself. This guide is your complete…