i-Marbella is providing you with the perfect guidelines to get you into your best shape for the upcoming summer season 2013! Are you ready?

1. Eat healthy

Getting into a good shape requires watching carefully what you eat! 

-Eat lots of vegetables and fruit

Make half your plate vegetables and fruits. Cook with healthy plant oils, like olive and canola oil. Get most or all of your protein from beans, nuts and seeds, or tofu. 

-Pick healthy protein sources like fish and beans, not burgers.Eating fish, chicken, beans, or nuts in place of red meat and processed meat can lower the risk of heart disease and diabetes. So limit red meat—beef, pork, or lamb—to twice a week or less. Avoid processed meat—bacon, cold cuts, hot dogs, and the like—since it strongly raises the risk of heart disease, diabetes, and colon cancer. 

Healthy food!

-Make your grains whole grains. Grains are not essential for good health. What’s essential is to make any grains you eat whole grains, since these have a gentler effect on blood sugar and insulin. Over time, eating whole grains (brown rice, whole wheat bread, whole grain pasta) in place of refined grains (white rice, white bread, white pasta) makes it easier to control weight and lowers the risk of heart disease and diabetes.

-Drink water, coffee, or tea—not sugary beverages—and drink alcohol in moderation, if at all. What you drink is as important to your health as what you eat. Water is the best choice, and coffee and tea also have health benefits. Sugary drinks are the worst choice, because they add empty calories, leading to weight gain, in addition to raising the risk of diabetes and heart disease. Limit milk and dairy to one to two servings per day, since high dairy intake can increase the risk of some diseases, and go easy on juice, since it is high in sugar.  Also moderate alcohol consumption can have real health benefits for many people, but it’s not for everyone; those who don’t drink shouldn’t feel that they need to start. 

Need some healthy recipes? Click HERE!

Gourmet Deli

i-Marbella recommends to eat at Gourmet Deli on the Golden Mile, that offers excellent quality food and also the opportunity to buy food per grams, so you can count your calories easily. And if you don't fancy eating out, have a take away!

Rediscover true taste with the finest food and wine on the Costa del Sol at the brand new Gourmet Deli & Wine Shop that is located opposite Marbella Club Hotel. Also they have free wifi and free parking!

Bulevar del Principe Alfonso von Hohenlohe 7, 

29600, Marbella 

952 77 40 49 

info@gdmarbella.com

www.gdmarbella.com

Open: Mon-Fri 11 - 20 Sat 12-18

2. Join the Gym!

A healthy diet is built on a base of regular physical activity, which keeps calories in balance and weight in check.  So we suggest you join a gym!

NCT gym in Monte Paraiso

NCT gym in Monte Paraiso Club

NCT is a unique concept in fitness and health; a fully equipped fitness centre, with a golf course and restaurant in the same location.Located in the Monte Paraiso Club, NCT is the only fitness centre on the Costa del Sol where you can take a fitness class or workout in a fully equipped Technogym, with the option of a personal trainer. Then, step outside to enjoy a leisurely round of golf and a healthy meal on the terrace of the Sala Mirador restaurant – 7 days a week!

NCT gym

NCT Fitness
Technogym: high tech training equipment for full body workout & toning
Indoor cycling
Complete strength workout
Cardiovascular machines with incorporated TV
Free weight
Classes: CoreBar®, zumba, aerobics, yoga & pilates
Turkish and normal sauna

NCT class

Camino de Camoján, sin numero.

Monteparaiso Golf.

Urb. Monte Paraiso, 29602. Marbella

Country Club - Casa Club  

Info: 952 866 843

www.nctmarbella.com

info@nctmarbella.com

Puente Romano Hotel Gym and Tennis Club

Hotel Puente Romano Tennis Club

Hotel Puente Romano´s Tennis Club in Spain has been established as one of the most important and professional clubs in Southern Europe, while being a member of the RFET.Its first class facilities include a gym, activity room, massage room, sauna and Turkish bath. Consequently making our Marbella tennis club the perfect place to host official tennis tournaments, such as the ATP, WTA and world famous Davies Cup. Located in the heart of the Golden Mile in Marbella, Puente Romano Tennis Club will be an outstanding experience for tennis fans. And this fun activity will burn more calories than you can think of up to 500kcal per hour!

The Tennis Club has 10 tennis courts (8 clay, 2 hard). Pros provide lessons and tips for the beginner to the more advanced player. Special hands-on instruction is also available for the junior player. The club also has 4 paddle courts with professional instructors for level of play.

The Fitness centre in Hotel Puente Romano

Puente Romano Fitness Club

The Club's gym in Marbella has sophisticated fitness and cardio training machines, and personalized programs that will help you stay in shape and improve your performance pleasantly and safely; hand in hand with professional trainers. The basis of a good training program is the creation of an appropriate and personalized plan. The Puente Romano Tennis Club in Andalusia has a great team of professional trainers that will create a specific program that is fully adapted to your needs.

Open everyday 8:00 AM to 10:00 PM 

Reservations: (+34) 952 82 61 03 

ctenis@puenteromano.com

www.puenteromano.com/en/sports-leisure

3. Relax and heal with Thai massage 

Leelawadee Thai Massage Centre is the first original Thai Massage Center of Puerto Banus, where only work Original Thai Certified Masseuse with many years of experience.

Leelawadee Thai Massage Centre in Puerto Banus

What is Thai Massage? 

Thai massage is a type of massage in Thai style that involves stretching and deep massage. This form of bodywork is usually performed on the floor, but is posible even over big wood beds and the client wears comfortable clothes that allow for movement. No oils are used in Thai massage. It is known in Thailand as "nuat phaen boran", literally, the ancient-manner massage. Most Thai people simply refer to Thai massage as "nuad thai", though sometimes it is called "nuad boran".

And besides traditional Thai massage they also offer foot massage, neck and head massage, aromatic massage and massage for couples at the same time! And although you'll be moving around, Thai massages are really quite relaxing since they return your body to a Zen-like state. At the end of my session, you always feel extremely calm and relaxed and ready to conquer the world. You may even notice on day two or three how loose your once tight muscles and stiff joints still feel!

PHYSICAL BENEFITS

· Helps detoxify the body and boosts immune system

· Improves blood circulation and lowers blood pressure

· Improves stamina and endurance

· Relaxes the muscles and increases their flexibility

· Improves breathing

· Improves posture, balance and corrects body alignments

· Relieves back pain

· Relieves joint problems and helps tone the body

· Prevents illnesses and alleviates degenerative diseases

· Helps to retard the aging process

MENTAL BENEFITS

· Reduces stress and anxiety

· Improves powers of concentration

· Instills positive thinking

· Improves creativity and memory

Reservations: 635 06 70 48

Location:Ctra Cadiz, km 175, Puerto Banús,

29660 Marbella, Spain 

Open: Monday to Saturday 10:00 - 20:00

http://leelawadee.16mb.com

4. Treatments and plastic surgery

Ibramed team

Ibramed, that is located in the plaza of Antonio Banderas in Puerto Banus, offers a wide range of treatments that will make you feel and look great!  Ibramed is dedicated to the manufacture, treatments and commercialization of scientific equipment used in physic rehabilitation, aesthetic and medical aesthetic treatments. It was founded more than 18 years ago in Brazil. Is the number one in sales in South America with over 7.000 devices a month. Surgeons, physios, and beauty specialists are distinguished for using our technology.

Ibramed is also recognized out for its high quality and unbeatable price. Techniques offered are varied and highly effective: from ultrasound peeling to carboxy-therapy, electro face muscle stimulation, the best radiofrequency in the market, and much more. Whether you need to work on cellulite, dark circles under eyes, abdominal fat or flaccidity, alopecia, cellulite etc!

At Ibramed in Puerto Banús for just €350 you can visit the centre three times a week with a maximum of 12 treatments monthly. For €500 you can get five treatments a week with a maximum of 20 treatments during the month. 

Hooke: This radiofrequency device targets wrinkles and flaccidity, stimulating fibroblasts to produce collagen and elastin fibres. Skin is ‘plumped out’ and the appearance of wrinkles and lines is significantly reduced. The treatment is also ideal for flaccid skin. Clients can see the improvement at the first session. Hooke is also used on fibrosis (internal scarring) following aesthetic surgical procedures such as liposuction or abdominoplasty.

Sonopeel: This device cleanse the skin, removing impurities and dead cells with an advanced ultrasound peeling technology. After the skin is cleansed, then iontophoresis is used to propel high concentrations of charged anti-ageing products (like ALA, Vitamin C, collagen and elastin) deep into the skin.

Ares: The best seller carboxytherapy machine, who delivers CO2, used to treat cellulite to flaccidity, localised fat, stretch marks, hair loss, wrinkles and scars. “Ares is likewise a great choice for speedily removing dark circles from under the eyes”

Heccus: It is used in pre- or post-surgery and the drainage of haematomas, cellulite, etc. It is also ideal for muscle strengthening. In just one treatment clients can loose between two and four centimetres.

Choose between those treatments and achieve your perfect body for the summer!

Plaza Antonio Banderas 15, Puerto Banús.

Tel: 952 810 448

www.ibramed.eu

Plastic Surgery at Ocean Clinic

Ocean Clinic

Ocean Clinic is a plastic and Aesthetic Surgery Center Marbella.At Ocean Clinic Marbella ‘Beyond Beauty’ has become our motto, because it reflects the aspirations of most of our patients, who want to look more beautiful and attractive while enjoying the psychological and spiritual benefits of improved self-esteem and renewed confidence.

Plastic surgery and aesthetic medicine is growing in popularity with those seeking a young, healthy, beautiful and contemporary image. At Ocean Clinic in Marbella our goal is to help you to enjoy your new (younger) look by ensuring safety, quality, peace of mind and satisfaction in all treatments and procedures.

Ocean Clinic team

With our longstanding experience of treating patients from abroad, the staff and surgeons at Ocean Clinic Marbella offer a complete range of plastic surgery, surgical rejuvenation and body shaping procedures delivered in superb and tranquil premises, in beautiful Marbella.

All consultations and aftercare take place at our private and discreet clinic in the center of Marbella, Avda Ramon y Cajal 7. Easy parking is available nearby in Parking Avda del Mar, Marbella right behind the Parque de la Alameda.

Ramon y Cajal, 7 - 29600 Marbella
Contact: 951 775 518

info@oceanclinic.net

www.oceanclinic.net