#Yoga for Metabolism

[soovyclub]

10 Steps to Lower Your BMI and Promote Healthy Weight Loss A step-by-step guide on how to healthily lower your body mass index (BMI) as an effective way to lose weight, speed up your metabolism, and improve your overall health. https://www.soovy.club/blog/how-to-lose-weight-ways-to-boost-metabolism-tips-to-reduce-bmi

[zenfit-world]

🌟 Welcome to ZenFit World! 🌟We are excited to have you join our community dedicated to health, wellness, and a balanced lifestyle. You'll find expert advice on fitness, nutrition, beauty, travel, and self-care here. We aim to inspire you and provide practical advice to help you achieve your health and life goals. Join us on our journey towards a healthier and happier life. Let's achieve positive change together! 🌿💪✨

[fitnessthought]

Is Sourdough Bread Good for Weight Loss? - A Healthier Choice

Sourdough bread, a staple in many cultures for centuries, has recently seen a resurgence in popularity. But beyond its unique taste and texture, there’s growing interest in its potential health benefits, particularly regarding weight loss. This report delves into the making of sourdough, its health and fermentation benefits, nutritional profile, and expert opinions to answer the question: Is sourdough bread good for weight loss?

Tea Burn™ Breakthrough in Weight Loss Support

Making of Sourdough

Sourdough’s simplicity is one of its key attractions. Traditionally, it’s made from just three ingredients: flour, water, and salt. This simplicity is a stark contrast to many commercially produced breads that contain a plethora of additives. The slow fermentation process of sourdough, where natural yeasts and bacteria interact with the dough, is what sets it apart. This process not only imparts a distinct tangy flavor but also influences the bread’s health properties.

Odd Water Secret Melts Stubborn Fat

Sourdough Health Benefits

Sourdough’s health benefits are closely tied to its fermentation process. Priya Tew, an award-winning dietitian, explains, “Genuine sourdough bread can be more easily digested and can be lower in glycemic index than some shop-bought bread.” This lower glycemic index means sourdough doesn’t spike blood sugar levels as sharply as other breads, which is a crucial factor in weight management.

Gut Health: The fermentation process increases prebiotic and probiotic-like properties, which can improve gut health. Sourdough made with whole grains offers additional fiber, enhancing these gut-friendly benefits.

Digestion: Sourdough might improve the digestion of gluten due to changes in wheat enzymes during fermentation. While not suitable for people with celiac disease, those sensitive to gluten might find sourdough easier to digest.

Healthy Aging: Sourdough, a staple in the Mediterranean diet, is linked to healthy aging. It has antioxidant, anti-hypertensive, anti-diabetic, and FODMAP-reducing qualities.

Shrink X™ Powerful Pet Probiotic Formula

Sourdough Fermentation Benefits:

The fermentation process in sourdough bread leads to an increase in prebiotic and probiotic-like properties, which are beneficial for gut health. A 2021 review in the journal Microorganisms highlights this, noting that these properties help improve gut health. Additionally, the fermentation process enhances the bioavailability of nutrients like calcium, phosphorus, and iron, making them more accessible to the body.

Nutritional Profile:

A slice of sourdough bread typically contains about 84 calories, 16 grams of carbohydrates, 1 gram of fiber, 3 grams of protein, and 1 gram of total fat. Laura Tilt, a registered dietitian, points out, “White sourdough is a source of carbohydrates, calcium, iron, vitamin B1, and B3, forming part of a healthy diet.” However, she advises opting for wholewheat varieties for higher fiber content.

Facts about Sourdough Bread

Historical Popularity Surge: Sourdough’s recent popularity isn’t just a modern trend. Its global market value skyrocketed from $298.7 million to a staggering $2.4 billion in 2018. This surge reflects a growing awareness and appreciation of sourdough’s unique qualities and health benefits.

Enhanced Taste with Health Benefits: The fermentation process in sourdough not only contributes to its health benefits but also enhances its taste. Priya Tew notes that fermentation produces amino acids that add extra flavor, despite a decreased salt content in the bread. This means you get a tasty bread that’s also good for you.

B12 Enrichment: The fermentation of plant-based foods like sourdough can lead to the enrichment of vitamin B12. This is particularly noteworthy since B12 is typically associated with animal-based foods, making sourdough a valuable addition to vegetarian diets.

Impact on Blood Sugar Levels: Sourdough bread’s fermentation process results in a lower glycemic index compared to regular bread. This means it has a less dramatic impact on blood sugar levels, making it a smarter choice for those managing diabetes or looking to maintain stable energy levels throughout the day.

Variety in Sourdough Types: The diversity of sourdough bread is vast. From traditional white sourdough to wholewheat and rye varieties, each type offers different nutritional benefits. For instance, rye sourdough is known for its higher fiber content, while traditional white sourdough is fortified with essential vitamins and minerals.

Expert Opinion of Sourdough Bread on Weight Loss:

Experts agree that sourdough can be part of a weight loss diet. Tilt reminds us, “All foods can be part of a weight loss diet; it’s about balance and portion size.” She suggests pairing sourdough with nutrient-dense foods like eggs or nut butter for a balanced meal. The high fiber content in sourdough, especially in wholegrain varieties, is linked to feeling full for longer, which is beneficial for weight management.

Promote Deep Sleep and Relaxation

FAQs around Is Sourdough Bread Good for Weight Loss?

Can sourdough bread help in weight loss?

Yes, sourdough bread can be part of a weight-loss diet. Its high fiber content, especially in wholegrain varieties, helps you feel full longer, which can aid in managing calorie intake.

Is sourdough bread lower in calories than regular bread?

Sourdough bread’s calorie content is comparable to many other types of bread. However, its nutritional composition, particularly its lower glycemic index, makes it a healthier choice that can fit into a weight loss diet.

Does sourdough bread cause blood sugar spikes?

Sourdough bread has a lower glycemic index compared to many other breads, meaning it causes a slower and less dramatic rise in blood sugar levels. This makes it a suitable option for those managing blood sugar levels.

Can I eat sourdough bread every day if I’m trying to lose weight?

Yes, you can include sourdough bread in your daily diet while trying to lose weight. Remember, balance and portion control are key. Pairing it with nutrient-dense foods can make your meals more satisfying and nutritionally balanced.

Is sourdough bread better than whole wheat bread for weight loss?

Sourdough and whole wheat breads each have their benefits. Sourdough’s fermentation process can make it easier to digest and lower in glycemic index, while whole wheat bread is typically higher in fiber. Your choice may depend on personal dietary needs and preferences.

Does the type of flour used in sourdough affect weight loss?

Yes, the type of flour affects the nutritional content of sourdough bread. Wholegrain flours are higher in fiber and nutrients compared to refined flours, making them a better choice for weight loss.

Is sourdough bread gluten-free?

No, traditional sourdough bread is not gluten-free as it is made from wheat flour. However, the fermentation process can break down some of the gluten, making it easier to digest for those with mild gluten sensitivities, but it is not suitable for individuals with celiac disease.

Life Extension GEROPROTECT Stem Cell

Sourdough bread, with its unique fermentation process and nutritional profile, offers several health benefits that can support weight loss goals. Its lower glycemic index, coupled with a higher fiber content, especially in wholegrain varieties, makes it a healthier choice compared to many other breads. While sourdough alone isn’t a magic bullet for weight loss, it can be a valuable part of a balanced and nutrient-rich diet. Variety and moderation are key to a healthy diet and effective weight management.

[7pranayama]

[divyyoga]

10 Incredible Benefits of Tadasana for Your Mind and Body

Presentation: Understanding Tadasana (Mountain Posture) Tadasana, moreover known as Mountain Posture, is one of the foremost crucial and fundamental asanas in yoga hone. The title Tadasana is determined from two Sanskrit words: “Tada” meaning mountain and “Asana” meaning posture. This straightforward however effective posture shapes the establishment for numerous other yoga stances, making it a…

[muhkifit]

Hot yoga, it issss 😭

INSTAGRAM

Get the guide to CLEAN EATING + EXERCISE (Amazon)

[4theitgirls]

the workout channels i am currently subscribed to

♡ april han - great for shorter workouts, walking workouts, and full body workouts

♡ arianna elizabeth - yoga & pilates, faith based for my fellow Christian friends <3

♡ b-life - japanese yoga channel

♡ bailey brown - pilates

♡ BIGSIS & BigSis Workout - my personal favorite, includes all kinds of workouts!

♡ boho beautiful yoga - yoga & pilates

♡ breathe and flow - yoga

♡ callie jardine gualy - pilates, another faith based channel!

♡ celamarr - mainly strength based workouts, i love her glute workouts!

♡ charlie follows - yoga, my current favorite yoga instructor!

♡ daisy keech - shorter workouts, i love her core and glute workouts

♡ daniela suarez - stretching

♡ dansique fitness - pilates & ballet style workouts

♡ eleni fit - another fav of mine, posts all kinds of workouts like cardio, pilates, stretching, and some strength training

♡ emi wong - all types of workouts, great for shorter workouts but she does have quite a few 30-45+ minute long videos!

♡ eylem abaci - great for shorter workouts!

♡ feel good with olya - pilates

♡ fitness__kaykay - great for cardio & strength training, her workouts are INTENSE

♡ five park yoga w/ erin sampson - yoga

♡ gayatri yoga - yoga & pilates workouts, includes a lot of longer videos

♡ growingannanas - so many different routines and types of workouts! i adore her

♡ growwithjo - lots of different types and lengths of cardio workouts. i love love love her walking workouts, they will never fail to give you a boost

♡ hailey c. - mainly short workouts and stretches

♡ heather robertson - mainly strength training, but she has so many workouts and the vast majority are 30+ minutes long

♡ hong rabbit - pilates

♡ jessica richburg - yoga

♡ juice & toya - mainly strength training

♡ julia.reppel - mobility routines & stretches with some strength mixed in

♡ kaila wen - short pilates workouts

♡ lena snow - doesn’t really post anymore unfortunately but i love her longer workouts

♡ lidia mera - pilates

♡ livaligned pilates - pilates

♡ luisa giuliet - short strength training

♡ madelaine rascan - strength training

♡ madeleine abeid - pilates

♡ madfit - so many types of workouts, with and without equipment!

♡ mady morrison - yoga & stretching

♡ mary braun - shorter workouts

♡ MIZI - all different types of workouts, mainly cardio/full body

♡ move with nicole - pilates

♡ moving mango pilates - pilates

♡ nathalie shanti - pilates & some yoga

♡ nina dapper - shorter pilates style workouts

♡ nobadaddiction - so many different workouts with different lengths, i mainly do their hiit workouts

♡ olivia lawson - many metabolic/walking cardio workouts, includes many with weights!

♡ oppserve - many shorter workouts and stretches

♡ pilatesbodyraven - pilates

♡ ps fit - previously popsugar, so many different workouts!

♡ raminara - yoga & pilates

♡ rachel’s fit pilates - wall pilates

♡ sanne vloet - pilates

♡ shirlyn kim - many shorter workouts, including cardio and pilates

♡ squatcouple - mostly strength training

♡ sunfit - yoga/pilates

♡ the bare female - yoga

♡ the glow method - yoga & pilates

♡ the yoga ranger studio - yin & restorative yoga

♡ train with gainsbybrains - many <20 minute strength training, no equipment workouts

♡ travis elliot - yoga

♡ vicky justiz - shorter strength training & pilates workouts with some stretching

♡ yisoo fit - <30 min workouts & stretching

♡ yoga song - hayeon - yoga & shorter workouts

♡ yoga with adrienne - yoga

♡ yoga with bird - yoga

♡ yoga with kassandra - yoga

♡ yoga with kate amber - yoga

♡ yoga with tim - yoga

♡ bbangneu - many long, full body workouts! (a new fav)

[fitnessmantram]

Yoga Pilates Exercise for Women #short #reducebellyfat #bellyfatloss #yo..

If you just want to keep moving and feel healthy, both are good. If your definition of fitness includes weightlifting and muscle building, strength training is a better way to reach those goals. Pilates is better when improving mobility, functionality and core strength are the bigger goals.

People Also Read.: Lanta Flat Belly Shake

[pinkcharmette]

𝜗𝜚 my extensive morning routine - for the girlies who need their alone time ,, especially before a hectic day ++ free printable !!

drink water

this is an absolute game-changer ! bonus if its warm or room temperature, really gets the metabolism going as well as soothes your throat !!

make your bed

this makes my room look MUCH neater, and gives me peace of mind + incentive not to get back under the covers and doze off again TT

meditation

another thing that calms me down greatly and gets me focused and set for the day, i really recommend lavendaire, her meditations are top-tier and she has several lengths to pick from

morning yoga

debloat yoga or stretching is a must for me, it helps aid my digestion as well as reduce bloating in the morning.

exercise

i like to do either shirlyn kim, april han, chloe ting or momomi workouts in the morning ending with a hinafit's full body stretch that's twenty minutes long. i use chloe ting's workouts as cardio mostly and then a set of targeted hiit from momomi and relaxing pilates from shirlyn kim and april han.

i am also trying to go on walks in the morning as well TT

skincare + dental care

my skincare routine in the morning is cleanser + toner + hydrogel + sunscreen + matte sunstick + lip balm and my dental care routine is herbal toothpaste + fluoride toothpaste + mouthwash. i wash my hands between and before/after steps.

shower routine

i use a pumice stone and sugar scrub in the shower to exfoliate along w baby soap and shower gel to clean up. i apply three layers of moisturizer + coconut oil on getting out !!

reading

in the mornings, i like to either annotate classics or read my weekly self-help book or just read educational nonfiction and take notes in my commonplace journal about them.

journalling

i fill out five affirmations, five things i'm grateful for as well as my intentions for the day. i also write down what would make my day great, as well as habits to focus on (at least three)

planning

i plan w/ my planners, notebook and wall calendar spread as well as notion and a habit app, as well as google sheets.

that wraps up this post, and here is the printable checklist spanning four days

[unlikelythingtragedy]

https://www.sanewszone.co.za/abortion-bans-raise-fears-inside-gop-about-backlash-in-2024/

[b0rderl1neb1tch]

How To: Boost Your Metabolism :D

(as someone who lost 25 lbs in 2.5 months)

1. B6 & B12 boosts metabolism (you can take B6 without food, but B12 absorbs better with food) - These vitamins give you more energy and improve nerve health :D

2. Coffee/Energy Drinks/Caffeine Pills (duh) - Anything with caffeine will keep you alert, focused, and lose those pounds! Be aware of those high sugar/cal monsters or those fatty coffee drinks.

3. Apple Cider Vinegar - I find it helps with burning food/ making me less hungry. You can get these in pill form or dilute it

4. Warm lemon water/Teas - Very low cals, better water intake, debloats you. Again be careful of the sugar contents

5. Exercise like pilates, running/walking, weights, yoga, etc. - Easy way to gain muscle/lose fat- Basically resistance training

7. Fasting - Boosts your metabolism and overall health

8. Proteins!! Protein + gaining muscle will increase metabolism. As you st⭐️rve, still keep eating those proteins!!

9. Sleep!! Getting less than 6 hours of sleep will decrease your metabolism

Let me know if I should add anything :)

[nativeyoga]

Dr. Michael Shea - Embodiment of the Senses Through Yoga & Meditation

Dr. Michael Shea – Embodiment of the Senses Through Yoga & Meditation

Join my special guest, Michael Shea PhD, for a discussion titled Embodiment of the Senses Through Yoga & Meditation. During this conversation we discussed Michael’s new book titled, The Biodynamics of the Immune System: Balancing the Energies the of the Body with the Cosmos. You can preorder his new book on Amazon by clicking here. Michael and I are pleased to announce the launch of our new…

[elicathebunny]

HEALTH SHOULD ALWAYS COME FIRST! PRIORITISING HEALTH BEFORE EVERYTHING ELSE TO LOOK GOOD + FEEL GOOD.

People always leave out the basics when it comes to trying to improve their looks. Prioritising health is so important before going in and tempering with your body. Your base is what you work with and you can definitely level up with what you've got naturally.

DIET

Your diet also depends on what your goals are. Someone who wants to build muscle will obviously eat differently from someone who just eats relatively healthy. So identify what your goals are and work your meals around that.

Here are some videos to give you a better insight: HOW I LOSE FAT AND KEEP IT OFF MEANS, WORKOUTS + EVERYTHING ELSE PROTEIN EXPLAINED, STRENGTH, MUSCLES, FAT LOSS & ENDURANCE HOW METABOLISM WORKS

Diet not only makes you feel better from the inside, but it also reflects on your outside. Your skin is a huge display of how you eat.

When you consume junk food, it can show up on your skin as breakouts or dullness. Your skin is one massive organ which soaks up everything put onto it and reflects everything you put inside your body. Fix the problem from the inside before getting confused about why your skincare routine isn't working.

FITNESS

Again, your fitness will differentiate from your goals. So work out your goals and make a plan around that. There are so many forms of fitness, some more intense than others and with different results. Working out in general is good for you, our bodies are meant to move. So even if you don't have a goal, staying active is always recommended.

HOW TO CREATE THE PERFECT WORKOUT PLAN

THE BEST WAY TO GAIN MUSCLE, SCIENCE EXPLAINED SIMPLY

Low-intensity workouts:

Yoga: Focuses on flexibility, strength, and relaxation through various poses and breathing techniques.

Pilates: A low-impact exercise method that strengthens muscles, improves flexibility, and enhances posture.

Walking: Simple yet effective, walking is a great way to improve cardiovascular health and boost mood without high impact.

Swimming: Provides a full-body workout with minimal stress on joints, making it ideal for people with joint issues or injuries.

High-intensity workouts:

HIIT (High-Intensity Interval Training): Alternates between short bursts of intense exercise and brief recovery periods to maximize calorie burn and improve cardiovascular fitness.

CrossFit: Combines elements of weightlifting, interval training, gymnastics, and other exercises to build strength, endurance, and overall fitness.

Sprinting: Short, explosive bursts of running at maximum effort, often performed in intervals for cardiovascular conditioning and leg muscle strength.

Circuit Training: Involves moving through a series of exercises targeting different muscle groups with minimal rest in between, combining strength training and cardiovascular exercise.

These are just a few examples, but there are plenty of other workout styles out there to explore depending on your preferences and fitness goals. Walking every day is just a simple way to stay toned.

SLEEP

Sleeping is important for rest and recovery after workouts and energy-consuming activities. Sleep is needed for the brain to function, mood regulation and performance + productivity. Lack of sleep deprives you of all of these things, so getting your beauty sleep is absolutely needed.

School-age children (6-13 years): 9-11 hours per day.

Teenagers (14-17 years): 8-10 hours per day.

Young adults (18-25 years): 7-9 hours per day.

Adults (26-64 years): 7-9 hours per day.

HYGIENE

Upkeeping good hygiene is always needed anyway. Making sure you are clean (smelling good is a plus). Make sure you always wash your hands and take daily showers to remove any dirt on your body (clean those feet and your back well, don't forget them!). Taking care of your oral health must not be forgotten. Oil pulling and brushing your tongue for a healthy mouth. Make sure your hair is also getting the attention to keep it as healthy as you possibly can make it (this also depends on diet). Doing the extra things like spending time on your nails (making sure there isn't that stuff underneath them), making them pretty.

BODY CARE ROUTINE | FOR SMOOTH & GLOWING SKIN, TREATING KERATOSIS PILARIS, SHOWER ROUTINE

ENVIRONMENT

Having a stress-free environment is obviously the best to thrive in. But clearly not even being lucky enough to live like that constantly. So make sure you have that space to be on your own and have some alone time to really recharge. Keeping your space clean for a clear mind. Surround yourself with like-minded people and really set boundaries for those who prey on your mental clarity (energy vampires). Spending time in nature is one of the best ways to detach, rest time should not equal spending time on your devices. Let go and truly let yourself decompress. Mental health will improve how you carry yourself.

EMBODY YOUR POTENTIAL.

[720am]

M A S T E R L I S T

for losing as much as possible in a short amount of time (cuz we are all desperate), from me - a biotechnologist, who relapsed (the demons never leave)

the tips i am about to share with all my girliepops are all based on science and work; if you have any other tips, feel free to share in the comments, so we can have all the tips in one place!

• eat your meals from smaller sized plates, to trick your brain you are eating more

• cut up your food into small pieces

• chew every bite at least 10-15 times, until it is a purée consistency; this way you will be eating slower and give your brain more time to realise you are full

• sip water with a lemon slice between your bites

• focus on eating vegetables and protein, limit carbs

• drink a lot of water, and I mean a lot

• add lemon slices to your water to make it have some flavour; also the lemon juice in water before your meals will help reduce the glucose spike => less insulin released from liver => less absorbed glucose from carbs/sugars/starches => less fat on your body

• move for 10 mins right after eating - walk, do calf raises, some light movement so all the glucose can be used before getting stored as fat on your body

• drink tea - green tea, detox tea, whatever tea, without a sweetener

• do not drink diet sodas/colas - or any kind of liquid that is not water/tea - these are useless calories, why would you do that to yourselves?! even if it says 0 cals - this s#it is so bad for you, and the carbonation makes you feel bloated like a god damn whale! ditch the diet sodas girliepops

• implement some kind of movement every day - walking, pilates, yoga, dance workouts, resistance bands workouts or stretching

• do not weigh yourself everyday - due to hormones our weigh fluctuates every day and this will just make you feel bad if you lose and gain 1-2 legs everyday depending on your menstrual cycle, water weight and so on.. weigh yourself every 2 weeks.

• do not drink fruit juice - this is such a scam; hear me out: how many oranges does it take to make 1 glass of orange juice? around 3. can you eat three whole oranges in one sitting? i bet no. then why would you drink 3 oranges? when you make fruit juice, all the fibre and the pulp is removed, leaving you with just the juice with all the sugar in it (in the form of glucose and fructose) so you are basically drinking pure sugar, which turns into fat… just eat your damned fruit, instead of drinking a bunch of empty calories

• take red cranberry supplements - they are usually taken for UTIs, but the red cranberry has diuretic effect, and will make you pee your water weight out; please do not take more than 2 pills and remember to drink plenty of water so you don’t damage your kidneys!!!!

• take probiotics - this will ensure your gut health stays good while restricting foods, so you don’t end up constipated and bloated

• i personally do not eat dairy products (i am lactose intolerant) - they are full of hormones from the cows, give you acne and inflammation, and the protein in it is not worth it considering the amount of fat these products have; skip the dairy if you can

• if you drink a lot of coffee, remember to drink plenty of water! coffee has a diuretic effect and if you are not drinking more water, it will make you retain whatever water is in your body, leading to water weight gain

• if you end up binging, do so mindfully - do not give in to all the food, just have a piece of chocolate, not the whole chocolate bar; have a piece of cake, not the whole cake; then get back on track and try to exercise as much as possible to burn the excess calories

• i think this is obvious but let me say it just in case - in order to lose weight, you have to be on a calorie deficit - meaning you burn/use more calories than you consume; but!! here is the trick - you have to maintain low calorie diet, do not ⭐️ve for more than 2 days, as this will f#ck up your metabolism - your body goes into fight or flight response, meaning everything you eat after f4sting will remain on your body as a reserve of food, in case you end up ⭐️ving again; so have your veggies and protein (chicken breasts, white fish)

• keep yourself busy so you don’t think about f0od - study, work, read books, journal, whatever it is, your day has to be full of activities do you can forget to e4t

• reject offered food - say you already ate / yr not hungry / you are allergic to some ingredient / you have a bad migraine and this will make it worse / or take the food and say you will have it later and just give it to someone else (pls don’t throw in trash, do not waste food)

• when eating with family / boyfriend - place food in a smaller plate, cut up food into very small pieces and eat very slowly and chew every bite for a long time, sip water between every few bites, then say you are full and cannot eat anymore / that you ate a bit earlier and yr full

• when eating, eat your veggies first, then your protein and eat the smallest amount of carbs - always leave leftover carbs in your plate

• do not eat any snacks - no cereal bars, no cereal, no chips, no crisps, no crackers, no salty sticks, just do not eat snacks!

• if you feel like eating - drink water first, then have veggies (cucumbers, carrots, tomatoes, radishes, etc) or fruit (apples, citrus, any kind of berries)

• if you are having breakfast - always eat a savoury breakfast - eggs, avocado, veggies etc; never eat a sweet breakfast - cereal, croissants, pancakes, etc, this will spike up your glucose levels and all that sugar will turn into fat; a sweet breakfast will make you feel tired and exhausted all day, leading you to eat more

• wear a waist trainer - do so for no more than 8hrs a day; this will also help you have smaller portions of food, as it won’t allow your stomach to expand

• do not purge - this is very bad for your teeth and overall health; the stomach acid is very strong and every time you purge, your teeth are getting damaged; just don’t overeat in the first place and have self control!

this is all i have for right now; if i think of anything else, i will add later / make another post; if you have anything to add to this list - go ahead and do so in the comments below

remember, stay safe xx

[becomingmeg]

perfect morning routine 💗

1. wake up early (5:30-6:30 am): start the day off with waking up early to make your mornings feel less rushed.

2. hydrate (5 minutes): drink a glass of water to kickstart your metabolism and rehydrate after a night’s sleep.

3. yoga (10-15 minutes): a short yoga session can help loosen muscles and improve blood flow.

4. meditation (5-10 minutes): practicing deep breathing to center your mind and reduce stress for the day ahead.

5. exercise (20-30 minutes): moderate workouts like a jog, bodyweight exercises, or cycling to boost your energy levels and release endorphins.

6. healthy breakfast (20 minutes): aim for a balance of protein, fiber, and healthy fats. (if you take daily vitamins, do it after having breakfast)

7. shower/skin care (15-20 minutes): refresh yourself and do your skincare routine.

8. daily intentions/scheduling (5 minutes): write and/or vocalize your priorities or goals for the day. you can use a calendar or a journal. this will help you with getting all important things done.

all 8 steps do not need to be done every day but consistency brings the best results!! this routine will leave you feeling energized with a clear mind to start the day!!

[natalievoncatte]

“We should play truth or dare.”

Kara nearly choked on her wine when she realized what Lena had said. That sounded like an amazingly terrible and yet incredibly intriguing idea. She turned to say something when she caught Alex giving her a look that could shatter diamonds. Kara downed the last of her wine and said,

“It’s getting pretty late, Lena.”

“You’re no fun,” Lena said, poking Kara in the center of her chest for emphasis.

Kara was glad she was sober. It wasn’t entirely true that she was immune to alcohol- it just took about a gallon of grain alcohol for her to feel a mild buzz for a few minutes, then have to run to the bathroom as her superhuman metabolism almost instantly forced it out of her system. Alex had “helped” her discover that once back in high school, and they both ended up grounded for a month.

“Come on, Kara. This way I can find out where you’re always running off to. In vino, veritas.”

Kara looked around and saw her own mirrored panic rising in the others. Kelly looked on from the kitchen, the only other member of their little group who was oblivious to the sheer weight of what Lena just said. Nia looked even more green than she had a moment earlier, and Alex was giving Kara a warning look, shaking her head behind Lena.

Brainy, for his part, remained mellow, sipping his grape soda. He was the designated driver for the night.

“Yeah, we need to go,” Nia threw in. “It’s been fun but I have an early day tomorrow.”

“It’s Saturday,” Lena protested, but it came out shaturday.

“I have to get up for yoga,” said Nia.

“We’re all in the same class on Thursday,” said Lena.

“Um, I’m getting ready for the yoga championships. Extra classes.”

Lena raised an arched brow.

Alex cut in, suddenly. “Kelly babe, you ready?”

“If you are. I was going to see if Kara needs help with the dishes.”

“I’m fine,” Kara called out, hearing the alarm in her own voice.

“Lena, are you riding with us?”

“Nah,” said Lena. “I’ll stay.”

Alex cleared her throat.

“How will you get home? You’re sauced, Miss Luthor.”

Lena grinned and looked over at Kara. “I’ll just stay over. I do it all the time.”

Alex’s brows climbed up and she turned to Kara with an incredulous expression.

“When did that start?”

“It’s no big deal. I live on the other side of town and Kara has a nice couch.”

Alex seemed to relax a little. Kara’s heart was trying to slam through her ribs.

“Okay.”

They all bundled out of the apartment, with Alex promising to text and Brainy swearing to let Kara know they were all home safe.

Kara closed the door behind them and turned around. Lena was still curled up on the couch, swirling the last of her wine in the bottom of the glass. She was in leggings and a big, baggy sweater that had been pulled to one side so hard that it almost bared her shoulder. Her hair was down and had gone wavy, falling over one half of her face, making her mysterious and distant. She downed the last swig of wine and put the glass down.

“We could still play truth or dare.”

“Lena,” said Kara. “You’re really drunk.”

“So are you.”

Kara swallowed, hard, feeling the bitter bile of her lies at the back of her throat. She wasn’t drunk at all. She was barely even tired; the city had been miraculously calm all summer.

“Which is it, Kara? Truth or dare.”

“Neither,” said Kara. “I think what you need is some sleep.”

Lena rested her glass on the coffee table, in the middle of a game of Monopoly that they’d all been too drunk to finish.

(Except Kara. Lena would have won, because Kara always agreed to whatever trade Lena offered, because saying no to Lena was harder than lifting a submarine over her head)

Kara leaned back against the kitchen counter coolly, trying not to betray her emotions. That turned into a job for Supergirl as Lena rose from the sofa with seductive grace, stalking across the loft with feline intensity. She was at once cuddly and soft in her sweater and a seductive vamp with her long inky locks pulled over one shoulder and the other bare.

Kara’s eyes locked on the bared skin, soft and creamy and crying out for a warm touch, then pulled away sharply as she willed herself not to ogle her best friend. It was a losing battle. Every step brought Kara back to the sway of her hips or the way her leggings gripped her thighs or the soft promise of her curves beneath that sweater.

Kara was starting to think she might be gay.

Lena stepped into her space. With both of them barefoot, Kara had a notable height advantage. Lena reduced it by rising on her tiptoes and threw her arms around Kara’s neck.

Kara had few weaknesses. Kryptonite. Magic. If kept up long enough, oxygen deprivation.

Lena Luthor.

She was so close that Kara could taste her breath, the fruity tang of the wine and the soft, inviting scent of Lena beneath her perfume. She was wearing a soft pink lip gloss that drew Kara to stare at her lips. She could almost feel them without touching. Her blue-green eyes were dark and sultry, and she leaned in on Kara, pressing the soft weight of her breasts against her chest.

Kara’s pulse went like a hummingbird and her knees went wobbly, but she simply ignored gravity.

Kara had other advantages. She could see the heat bloom on her skin and feel the change in he skin conductivity, and hear her heart racing. Lena’s pulse nearly matched her own.

Before she knew what she was doing, Kara had her hands resting on Lena’s sides just above her hips, moving on pure instinct. All she’d have to do was dip her head a fraction and she’d be kissing her. She was so close.

“Please pick dare,” Lena whispered.

It too every fiber of her being not to say “dare,” but she held her tongue. She also held Lena.

“I can’t. You’re drunk and I’m not.”

“Hi drunk, I’m dad.”

“Lena! This is serious!”

“Oh, you’re serious. I thought you were daddy.”

“Lena!”

“I dare you to…”

Kara pressed her finger to Lena’s lips.

“Lena, please listen. You’re drunk. I’m not. If you still want to do… whatever this is… in the morning, I… I want that. But not like this.”

Lena frowned and Kara thought she might die of sheer sorrow right there.

“Okay. Should I go home?”

“No, absolutely not. Just… do you trust me?”

“Yes.”

“I’ll explain in the morning. I promise I’ll,” she swallowed hard, choking down the fear. “I’ll tell you everything.”

“Okay.”

Kara sighed and scooped Lena up, easily taking her weight in her arms. Lena yelped and hugged tight around her, clinging close and pressing cheek to cheek. Kara wanted to kiss her so bad that it ached in her chest, throbbed in her veins, but she didn’t. She carried her to the couch.

“Wait,” Lena said. “Can’t I sleep in the bed with you? I promise I won’t try anything.”

Kara nodded, mentally wincing. She carried Lena around to the bed and laid her down, drawing the blankets over her and settling her head on the pillow.

She had a choice to make her. The right thing to do, the honorable and chivalrous thing, would be to go sleep on the couch. She knew that, but the very idea of it was anathema to her.

To her credit, she stepped out of the bedroom to change and she put on pajama bottoms.

Kara took the far side of the bed, staring straight up. She didn’t expect to sleep a wink, but somehow she drifted off.

When she woke up, there was a weight on her. She looked down and found Lena pillowed on her chest. With a sigh, Kara rolled onto her side and drew Lena close, sheltering the other woman in her arms. In sleep she looked peaceful, so free of the worries and fears and anxieties that dogged her when she was awake.

Kara knew she should stop stroking Lena’s hair, knew she should let go of her, but the soft, hypnotic beat of Lena’s heart was nothing she could escape. She held Lena a little tighter, her own heart fluttering when Lena murmured her name on her sleep and hugged her back.

They woke up like that, Lena tucked in close under Kara’s chin. Lena was already awake when Kara woke up.

“Hi,” said Lena.

“Hey. Are you okay?”

“Head hurts.”

“I’ll get you something,” Kara said, starting to rise.

“Oh no you don’t,” said Lena, tugging her back down. “You said you were going to tell me everything.”

Kara froze.

“How much of last night do you remember?”

“I remember the part where I tried to climb you like a tree and you bridal-carried me to bed and tucked me in,” said Lena. “And the part where you started hugging me like a teddy bear.”

“You started that.”

Lena snorted. “Why didn’t you kiss me?”

“Like I said, you were drunk, and I can’t… not until I… you don’t know everything.”

Lena sighed, looking away, and then looked up.

“So, truth then. Are you Supergirl?”

Kara flinched back, momentarily struck numb. If she was asking that, it meant she knew the answer.

Lena stared at her hopefully, almost pleadingly, her big pretty eyes sparkling with unshed tears. She bit her lip and Kara melted, feeling herself turn to goo.

“Yes.”

Lena let out a long sigh of blessed relief, closing her eyes.

“Lena?”

“It’s my turn. I pick truth.”

“Okay, um,” said Kara, “why did you ask me why I didn’t kiss you?”

Lena rolled her eyes. “Because you’ve been staring at me like I’m a bowl of potstickers for years, and I was wondering if you were ever going to make a move.”

“Why would I look at you like you’re food?”

“I meant you were looking at me like I’m something you want to eat, Kara.”

“I’m not that kind of alien.”

Lena tensed, breathing sharply as she looked stunned and a little hurt.

“Wait,” Kara blurted, “oh Rao that was a joke, I didn’t mean I don’t want to… I really do want… I just , I’m… I don’t know what to say now.”

“I’m in love with you,” Lena sighed.

Kara froze. “You… you’re… with me… IIloveyoutoo.”

The mashed-together declaration had barely escaped her lips when Lena lunged closer and kissed her. From there it was pure chaos. Lena pulled and Kara followed, rapidly ending up on top of her as she shimmied out of last night’s outfit.

Kara pulled back from a soul-burning kiss as she felt the heat of Lena’s bare skin under her hands.

“Wait,” she said. “If I picked truth last night, what would you have asked?”

Lena smirked.

“Why do you stare at my chest all the time?”

Kara laughed, snorting a little.

“I’ll show you.”