From Burnout to Balance: How Personal Trainer Sana Shirvani rediscovered fitness
Table of Contents
- From Burnout to Balance: How Personal Trainer Sana Shirvani rediscovered fitness
- Sana Shirvani Embraces Low-Intensity exercise for a Healthier Lifestyle
- The Power of Strength Training: How It’s Shaping Longevity and Wellness
- Strength Training: A Key to Longevity and Health
- Balancing Nutrition and recovery: A Fitness Journey with Shirvani
for years, personal trainer Sana Shirvani pushed her body to the limit with intense workouts and restrictive diets.But after experiencing severe burnout, she realized that more isn’t always better when it comes to fitness. Today, Shirvani has shifted her focus to strength training, balanced eating, and prioritizing recovery—a change that has not only improved her physical health but also her mental well-being.
Based in London, Shirvani works with high-profile clients, including Halle bailey and her castmates from the 2023 live-action remake of The Little Mermaid. However, her journey to finding balance in fitness wasn’t easy. In an exclusive interview with Business Insider,Shirvani opened up about her change and the lessons she’s learned along the way.
“I was always that gym bunny who would go to a million HIIT classes and completely batter myself and think that’s the right way to get results,” Shirvani, 32, saeid.
Shirvani’s intense routine left her physically and mentally tired. She recalled multiple burnouts each year, culminating in a severe episode in 2022 that took her six months to recover from. “I always used to pour from an empty cup,” she said. “It got to a point were I was mentally really not in a good place for a long time.”
A Shift Toward Strength and Sustainability
Realizing that her approach to fitness needed a complete overhaul, Shirvani made significant changes. She reduced her workload by seeking support from other trainers, adopted a less restrictive diet, and focused on longevity rather than short-term results.instead of high-intensity interval training (HIIT), she incorporated strength training and low-intensity cardio into her routine.
These changes have had a profound impact on her life. “It was such a big wake-up call for me,” Shirvani said. “I feel better physically and mentally now. My appearance has improved, and I’m less anxious and stressed.”
The Rise of Recovery-Focused Fitness Culture
Shirvani’s story reflects a broader shift in the fitness industry. In recent years, there’s been a growing emphasis on recovery and balance, rather than relentless intensity. Smartwatches and fitness trackers that measure recovery metrics have become increasingly popular, signaling a change in how people approach thier health.
For Shirvani, this shift has been life-changing. “I’ve learned that fitness isn’t about punishing your body,” she said. “It’s about finding what works for you and making it enduring.”
Her journey serves as a reminder that fitness is not a one-size-fits-all endeavor. By prioritizing balance, recovery, and self-care, Shirvani has not only transformed her own life but also inspired her clients to adopt a healthier, more sustainable approach to wellness.
As the fitness industry continues to evolve,stories like Shirvani’s highlight the importance of listening to your body and finding a routine that promotes both physical and mental well-being.
Sana Shirvani Embraces Low-Intensity exercise for a Healthier Lifestyle
In a world where high-intensity workouts often dominate fitness routines, Sana Shirvani is making headlines for her unique approach to staying healthy. Instead of pushing her body to the limit with intense exercises, Shirvani has shifted her focus to low-intensity steady state (LISS) workouts, a method that prioritizes stress reduction and sustainable fitness.
The Benefits of Low-Intensity Exercise
While high-intensity interval training (HIIT) has gained popularity for its ability to boost cardiovascular fitness and burn calories quickly, research indicates that frequent HIIT sessions can place significant stress on the body. “Multiple long HIIT classes each week can put stress on the body,” Shirvani explains,emphasizing that personal thresholds vary based on individual lifestyle,stress levels,and fitness goals.
Shirvani’s decision to switch to LISS workouts is rooted in her desire to minimize stress while maintaining a healthy lifestyle. LISS exercises, such as brisk walking, cycling, or gentle swimming, allow the body to recover while still providing cardiovascular benefits. This approach is particularly appealing for those who may not have the time or energy for intense workouts.
“Instead of regular hardcore workouts,I now focus on low-intensity steady state exercises. It’s a game-changer for my overall well-being.”
Sana Shirvani
A Shift in Fitness Ideology
Shirvani’s journey reflects a broader shift in the fitness industry, where more people are recognizing the importance of sustainable and stress-free exercise routines. By prioritizing LISS, she has found a balance that works for her body and lifestyle, setting an example for others looking to adopt a healthier approach to fitness.
Whether you’re a fitness enthusiast or someone just starting their wellness journey, Shirvani’s story highlights the value of listening to your body and choosing exercises that promote long-term health and happiness.
Key Takeaways
- Low-intensity steady state (LISS) workouts can reduce stress and promote sustainable fitness.
- frequent high-intensity interval training (HIIT) may place unneeded stress on the body.
- Personalizing your fitness routine based on lifestyle and stress levels is key to long-term success.
as Shirvani demonstrates, the path to a healthier lifestyle doesn’t always require intense workouts. Sometimes, a gentler approach can yield the best results.
The Power of Strength Training: How It’s Shaping Longevity and Wellness
In today’s fast-paced world, prioritizing health and longevity has never been more important. For fitness expert shirvani, strength training isn’t just about building muscle—it’s a lifestyle that promotes overall well-being and prepares her body for the future.
A Balanced Approach to Fitness
Shirvani’s fitness routine is a testament to balance and consistency. She dedicates at least four days a week to resistance training, splitting her sessions between lower and upper body workouts. Additionally, she incorporates full-body workouts and rehab exercises whenever possible, ensuring her body stays strong and resilient.
For Shirvani, the focus isn’t just on aesthetics. “Strength training has helped me build muscle, but my health is a bigger priority than my appearance,” she said.her goal is to move well, remain pain-free, and prepare her body for life’s milestones, such as carrying a child or navigating menopause.
the Science Behind Strength Training
Research underscores the importance of strength training for healthy aging.It combats age-related muscle and bone density loss, which can lead to frailty and decreased mobility. “Every single human on this planet should be strength training in some sort of capacity,” Shirvani emphasized.
By maintaining muscle mass and joint health, strength training not only enhances physical performance but also reduces the risk of injuries and chronic conditions. It’s a proactive approach to aging gracefully and staying active well into the golden years.
Cardio: The Complementary Piece
While strength training is at the core of Shirvani’s routine, she doesn’t overlook cardio. Activities like walking, stair climbing, or incline walking on a treadmill allow her to unwind while staying active. “I use the time to relax and listen to a podcast or just be with my thoughts,” she shared.
This combination of strength and cardio creates a holistic fitness approach, addressing both physical and mental well-being. It’s a reminder that exercise isn’t just about pushing limits—it’s about finding joy and balance in movement.
A Blueprint for Longevity
Shirvani’s journey highlights the transformative power of strength training.By prioritizing health, building resilience, and embracing a balanced routine, she’s setting an inspiring example for anyone looking to enhance their quality of life.
Whether you’re a seasoned athlete or just starting your fitness journey, incorporating strength training into your routine can be a game-changer. It’s not just about looking good—it’s about feeling good and living well for years to come.
Ready to take the first step? Explore how strength training can become a cornerstone of your wellness journey and unlock a healthier,more vibrant future.
Strength Training: A Key to Longevity and Health
In today’s fast-paced world, maintaining a healthy lifestyle can feel like an uphill battle. For fitness enthusiast Sana Shirvani, however, strength training isn’t just a hobby—it’s a way of life. Despite her busy schedule, Shirvani has found a routine that keeps her strong and energized. But she’s quick to point out that her approach may not work for everyone.
“You can still reap those benefits with two or three weekly strength training sessions,” Shirvani said, emphasizing that consistency is key. As someone without children and working in the fitness industry, her routine is tailored to her lifestyle, which may not be feasible for most people juggling family and professional responsibilities.
Shirvani’s dedication to strength training highlights its importance for overall health and longevity. While her regimen might be more rigorous than what the average person can manage, her advice is clear: even a few sessions a week can make a significant difference. Whether you’re a busy professional, a parent, or someone simply looking to improve your fitness, incorporating strength training into your routine can pay off in the long run.
For those unsure where to start, experts recommend focusing on compound exercises like squats, deadlifts, and push-ups. These movements engage multiple muscle groups, making them efficient and effective for building strength.Additionally, working with a certified trainer can help ensure proper form and prevent injury.
As Shirvani’s story demonstrates, strength training isn’t just about building muscle—it’s about building a healthier, more resilient body. By making it a priority, even in small doses, you can take a meaningful step toward a longer, stronger life.
Tips for Starting Your Strength Training Journey
- Start with two to three sessions per week.
- Focus on compound exercises for maximum efficiency.
- Consult a trainer for guidance on proper form.
- Listen to your body and avoid overexertion.
Remember, consistency is more important than intensity. By committing to a manageable routine, you can unlock the many benefits of strength training and improve your overall quality of life.
Balancing Nutrition and recovery: A Fitness Journey with Shirvani
For years, Shirvani believed that achieving a lean and healthy body required strict, bland diets and intense calorie restrictions. However, her approach to nutrition and recovery has evolved significantly, offering valuable insights for anyone looking to improve their lifestyle.
Embracing a Balanced diet
Shirvani has discovered that a balanced diet doesn’t have to be boring. By incorporating a mix of protein, carbohydrates, and fats, she now enjoys flavorful meals that are both nutritious and satisfying.Her meals often include chicken salads with cheese, shepherd’s pie, and homemade turkey burgers. She emphasizes the importance of protein in her diet, as it aids in muscle recovery post-workout.
One of her key takeaways is the importance of moderation. “Moderation is such an annoying word, but it’s genuinely everything in moderation,” Shirvani said. “Food is there to be enjoyed.” This approach allows her to indulge in treats like chocolate and desserts without feeling guilty.
As she’s gotten older, Shirvani has also started paying closer attention to her energy levels. She’s noticed that high-carb breakfasts, like oatmeal, leave her feeling hungry and sluggish within a couple of hours. In contrast, high-fat and high-protein breakfasts keep her satiated and energized throughout the morning.
“This is so personal though,this does not apply to every single person.I know people who have oats in the morning and they’ve got so much energy,” Shirvani noted.
Prioritizing Sleep and Recovery
For Shirvani, sleep is a cornerstone of her recovery routine. She avoids using her phone in bed to ensure a restful night’s sleep. “That’s helped me massively,” she said. Research supports her approach, suggesting that blue light exposure from screens can disrupt sleep patterns.
in addition to avoiding screens, Shirvani incorporates saunas into her evening routine to relax. She also makes time for journaling and ice baths a couple of times a week to clear her mind and promote physical recovery.
Shirvani’s journey highlights the importance of listening to your body and finding a balance that works for you. By focusing on nutrition,energy management,and recovery,she’s created a sustainable lifestyle that prioritizes both health and enjoyment.
For those looking to make similar changes, Shirvani’s advice is clear: “It’s all about finding what works for you and enjoying the process.”
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- Protein: Shirvani ensures she gets enough protein to support muscle repair and growth.Sources include lean meats, fish, eggs, and plant-based options like tofu and legumes.
- Carbohydrates: She includes complex carbs like whole grains, vegetables, and fruits to fuel her workouts and maintain energy levels throughout the day.
- Fats: Healthy fats from sources like avocados, nuts, seeds, and olive oil are essential for overall health and hormone regulation.
- Hydration: Shirvani emphasizes the importance of staying hydrated, drinking plenty of water throughout the day.
By focusing on balance rather than deprivation, Shirvani has found that her body feels stronger, more energized, and less prone to cravings and binge eating.
The Role of Recovery
Recovery is a critical component of Shirvani’s fitness routine. She understands that without proper recovery, her body cannot rebuild and adapt to the demands of strength training. Here’s how she prioritizes recovery:
- Sleep: Shirvani ensures she gets 7-8 hours of quality sleep each night.Sleep is when the body repairs muscles and restores energy levels.
- Active Recovery: Light activities like yoga, stretching, or a leisurely walk help improve circulation and reduce muscle soreness.
- Massage and foam Rolling: These techniques help release muscle tension and improve versatility.
- Nutrition: Shirvani includes foods rich in antioxidants, vitamins, and minerals to support recovery and overall health.
By integrating these recovery practices into her routine, Shirvani ensures that her body is ready to perform at its best during each workout.
A Holistic Approach to Fitness
Shirvani’s journey highlights the importance of a holistic approach to fitness. It’s not just about the workouts themselves but also about how you nourish and care for your body outside of the gym. By balancing strength training with proper nutrition and recovery, Shirvani has created a lasting lifestyle that supports her health and longevity.
Whether you’re just starting your fitness journey or looking to refine your approach, Shirvani’s insights offer valuable lessons on how to prioritize your health in a balanced and sustainable way.