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Comprehensive Fitness Diet and Nutrition Plans with SecondMedic
Discover how SecondMedic offers personalized fitness diet and nutrition plans tailored to your fitness goals. Get expert guidance from our nutrition coachesÂ
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Comprehensive Fitness Diet and Nutrition Plans with SecondMedic
Discover how SecondMedic offers personalized fitness diet and nutrition plans tailored to your fitness goals. Get expert guidance from our nutrition coaches on
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âVitamin Cheat Sheetâ
Vitamin A: Vision, immune system, skin health.
Vitamin B1 (Thiamine): Energy metabolism, nerve function.
Vitamin B2 (Riboflavin): Energy production, skin health.
Vitamin B3 (Niacin): Cellular energy production, skin health.
Vitamin B5 (Pantothenic Acid): Metabolism, hormone production.
Vitamin B6: Brain function, mood regulation.
Vitamin B7 (Biotin): Healthy hair, skin, and nails.
Vitamin B9 (Folate): Cell division, DNA synthesis.
Vitamin B12: Nervous system, red blood cells.
Vitamin C: Immune system, collagen synthesis.
Vitamin D: Bone health, immune function.
Vitamin E: Antioxidant, skin health.
Vitamin K: Blood clotting, bone health.
Calcium: Bone and teeth health, muscle function.
Iron: Oxygen transport, energy production.
Magnesium: Nerve function, muscle relaxation.
Zinc: Immune system, wound healing.
Potassium: Fluid balance, nerve function.
Iodine: Thyroid function, metabolism.
Selenium: Antioxidant, thyroid health.
#vitamins#health and wellness#healthy living#health tips#healthyhabits#healthy lifestyle#nutrition#supplements#wellness#wellbeing#health is wealth#self care#food#healthy diet#skincare#lifestyle#green juice girl#clean girl aesthetic#fitness
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your junk food cravings will not go away until you realize that junk food is literally designed to keep you craving more and more. it will alter your brain chemistry and make you feel like sh1t if you donât have it regularly.
donât fall into that trap.
be smart.
#orthorexx#orthorexia#tw ana bløg#tw 3d vent#âď¸ ing motivation#âď¸rving#âď¸ve#tw skipping meals#ed but not ed sheeran#light as a đŞś#meanspø#tw ana rant#@na motivation#@n@ diet#low cal diet#fitness#health & fitness#đĄ as a feather#đĄas a đŞś#tw ed ana#a4a diary
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Tips for Healthy Eating on a Budget: How to Eat Nutritious Meals Without Breaking the Bank
Eating a healthy, balanced diet is important for maintaining overall health and preventing chronic diseases. However, it can be challenging to prioritize healthy eating when youâre on a tight budget. The good news is that eating well doesnât have to be expensive. With a few simple tips and tricks, you can enjoy nutritious meals that wonât break the bank. In this article, weâll share some practical tips for healthy eating on a budget.
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#eating healthy#balanced eating#balanced diet#important of maintaining health#important of fitness#fitness tips#fitness diet#fitness
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đ The It Girl Lifestyle Guide đ
hi girlies! this guide is a part of the big series: The Ultimate It-Girlism Guide. in this mini guide i'll be including all things health, morning/nighttime routines, and more!
How to create your ideal morning / night / any other routine:
Hereâs a mini step by step guide to curating a routine that works specifically for YOU, tailored to your own needs and wants. This can be for any routine u wanna create: morning, night, after school, after work, before school/ work, etc etc.
Apps / things needed:
ChatGPT (or an AI like that- itâs not completely necessary but itâs useful)
Notes app / docs app. (Or a pen and paper- this will be to write down the routine!)
Calendar app (optional tbh)
Ok so first off: decide what you want in your routine. Make a list in no particular order of what you need/ want in the routine.
Some examples:
Once youâve created this list, youâre pretty much half way done. In this next part you can use chat GPT to make it easier, or use your own mind.
The next thing to do is: ask chatGPT to make a routine with the steps u wanted.
Make sure to mention what time your routine starts and ends. And if thereâs anything you want to change, you can just ask the AI or make those changes yourself!
The last step is to write it down!
You can either write it down on the notes app, docs, on a journal/ piece of paper, anything thatâs easily accessible to you. I heavily recommend writing it down somewhere, but if you dont want to you canâŚ
Put it into your calander. This can help you be a bit more organised, but itâs not completely needed. As long as itâs written down somewhere- so you dont need to always remember it- youâre good.
Health and wellness
In this section, i will be talking about fitness, mental health and physical health. I will mention some useful tips to finally start, how to overcome procrastination, and how to take care of that area of your body.
1. FITNESS.
Numero uno: fitness! Iâm not going to go yapping on about how fitness is so important- im assuming you all know that by now. But let me just remind you that staying fit is not only exercising or going to the gym everyday. It can be: running, going for a walk, playing a sport, yoga, pilates, dancing, cycling, and THE LIST GOES ON. DO anything that moves your body and gets you fit!
Here are some tips to help you get started:
Start small. Set small goals first. Set SMART goals
Choose the activities you enjoy. Like i mentioned earlier, thereâs tons of ways to stay fit- cycling, running, swimming, yoga, dance, sports, etc. etc. (if you like, joining a class or working out with friends can help you stay motivated!)
Stay consistent. I know i know, this is said everywhere. But there is no progress without consistency. Even if you canât do a whole workout one day, try and do 10 jumping jacks, or 5 pushups. Do whatever you can. Remember: 1% is better than 0.
Create a vision board. You can create one yourself, or find tons of them off Pinterest. Vision boards will make the process so much more fun and will certainly motivate you.
Set a reward system. Tell yourself: if you do this high intensity workout now, you can go to the spa later or watch tv.
Find a why. This goes for like everything tbh. If your why is big enough, you are capable of doing anything (even finding that lost book that you owe the library!) basically, are you doing this to get ripped? With tons of abs, or to get strong and impress people? Or are you doing this to boost your self esteem and improve your health?
2. FOOD & NUTRITION.
Balanced diet: eat the rainbow! Meaning- eat meals with a variety of different colours. Fruits, vegetables, proteins, carbohydrates, etc. itâs completely alright to eat a chocolate, but remember: EVERYTHING IN MODERATION.
Hydration: aim for at least 8 glasses of water a day. Trust me, drinking the magical potion that is water will help you SO much! It can help you clear your skin, have pink uncrusty lips, keep you fit and soooo much more.
Mindful eating: in the book IKIGAI it is said that you should only eat until youâre 80% full. Not 100%. Why? Because the time it takes for you to digest the food will have already made you extremely full. You may even have a stomachache. Studies also show that cutting back on calories can lead to better heart health, longevity, and weight loss.
Here are some tips to manage cravings:
Find healthier alternatives. If you are craving something sweet like chocolate, have something like a sweet fruit. If you crave something salty, try nuts. If you canât think of any, search up some healthier alternatives to it!
Create more friction for junk, and less friction for healthy. This concept was said in the book Atomic Habits by James Clear. What does it mean? Make sure that it takes a lot of energy to get the unhealthy junk food. Maybe keep them high up in a cupboard so whenever you want it you have to go get a ladder, climb up, and then get it. And keep the healthy food in easy reach. Like some fruits open on a table, etc. (also remember to keep some actually yummy healthy food like Greek yogurt or protein bars.)
Distract yourself. Go do a workout or engage your mind in a hobby that you enjoy. Basically take your mind off food.
Yummy water. Make some lemonade for yourself. Or perhaps add slices of lemon, cucumber, mint or strawberries to it for some flavours. Iâd do some research on this cus i know that some combos can rly help for things like clearing your skin, boosting energy, etc.
3. MENTAL HEALTH
Taking care of your mental health is just as important as taking care of your physical health. It affects how we think, feel and act and also determines how we handle stress, relate to others, relationships, etc.
Of course there will be ups and downs for our mental health. Itâs not something that you can just fix once and itâll be good forever. No, itâs a rollercoaster. But having a âgoodâ mental health is really important for a successful lifestyle.
Here are some tips to help you improve your mental health:
Meditation / deep breathing. I canât emphasise how important this is. Even 1-2 minutes a day is good. Start small. You dont even need to be sitting crossed legged for this. Whether youâre in class, on a vehicle or in a stressful situation; just breathe. Take a deep breath, and out. Do it right now.
Journalling. Write. It. Out. Writing your problems and worries out is SOO therapeutic, especially when you want to calm down. There are SO MANY benefits to journalling. But remember that once youâve ranted on the paper, tear it, rip it, and watch it burn. (Donât keep a journal for this unless you KNOW 150% that no ones ever gonna read it. Trust me, itâs terrifying knowing that someoneâs read that.) other things you can do is create a gratitude journal, so whenever youâre feeling low you can just go to it or write in it.
Self careee!! Create time for self care in your week. Because if you do that, itâs gonna be that one thing which youâll be looking forward to each week, which will make life SO much more fun and bearable. For me, my forms of self care are watching thewizardliz or tam Kaur, reading, watching a movie at night, etc.
POSITIVE. SELF. TALK. Need i say more? What you say to yourself, is what you believe. And what you believe reflects in your external life.
Sing your heart out to Olivia Rodrigo. I swear this is actually so calming and therapeutic. Basically: express your feelings. If youâre angry at someone, feeling grief or really hurt by someone, screaming to Olivia Rodrigo songs in my bedroom is my go-to (i just make sure not to do it when others can here hehe). You can punch your pillow, scream, cry, etc.
Remember honey: this too will pass. Repeat that over in your head. This will pass. This will pass. This will pass. I know you may be going through the toughest time ever, but this too will pass. Nothing is forever. Youâve gotten through so much worse. Youâve got this.
!! Girls, please remember that these are just some tips. I am NOT a professional. If you really feel horrible every single day, go to therapy or counselling. Also contact mental health hotlines or emergency numbers if needed.
Mkay thats it! I hope this was of some value to you, and stay tuned for the next guide in the it girl series!
#agirlwithglamđâ¨#vanilla self improvementâď¸#it girl series#health and wellness#pink pilates princess#mental health#routines#self improvement tips#self improvement#it girl#it girl energy#it girl tips#it girl guide#becoming that girl#self development#healthy habits#healthy lifestyle#health & fitness#health tips#fitness#girlblog#girlblogging#healthylifestyle#wongunism#diet#healthy food#fitness tips#mental wellness#habits#glow up
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#that girl#it girl#health and wellness#healthy diet#clean eating#nutrition#fitspiration#fitblr#fitspo#fitsp0#health and fitness#becoming that girl#fitness inspiration
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#it girl#that girl#that girl aesthetic#that girl moodboard#clean food#green juice girl aesthetic#green juice aesthetic#green moodboard#green juice girl#green smoothie#wellness girl#wellness and health#wellness blog#wellness#health and wellness#wellnessjourney#healthy eating#healthy living#healthy lifestyle#healthy food#healthylifestyle#healthy girl era#healthy girl aesthetic#healthy girl#healthcare#health & fitness#healthyliving#healthyfood#healthy diet#healthy
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You will reach your goals if you stay consistent đŠˇ
#health#weight loss diet#wonyoung#wonyoungism#motivation#i wanna lose weight#low cal#fitness#wellness#i wanna be skinnier#skinny#thin#thinspo#foodspo#pink pilates princess#coquette#mealsp0#mealspo#meal$po
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#active lifestyle magic#exercise#fitblr#fitspo#health & fitness#health and wellness#healthcare#healthylifestyle#nutrition#healthy eating#healthy diet#healthy food
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Periodic reminder from your friendly neighbourhood gymbro: The work you put in will come back. If you modify your workouts, the reward will still come to you.
So do knee pushups (no, we're not calling them "girl pushups"). Do weight machines. Put the resistance or weight low on machines.
The reward of fitness still benefits you because fitness is not a punishment. It should never be used or seen as a punishment for existing. Fitness is just... part of existence for many of us. However your fitness looks is fine. Don't let the broader fitness culture tell you that you need to do things their way. You'll be fine with what you're doing. If you stop needing modifications as you start doing more intense workouts, great! But if you never stop using modifications, then that's fine because fitness isn't a punishment or admittance of failure.
#anti fitness culture#anti diet culture#positivity#gentle reminders#i use the weight machines and i still benefit because i put in the work just the same as if i did free weights#i've INCREASED my weights significantly since starting#i lift more than my body mass regularly on some of these machines - how is that not improvement?#i love being a non-toxic gymbro <3#BACK TO MY WORKOUT#also i'm like... sixty pounds away from maxing out a couple of the leg machines. like i have been IMPROVING#like guys. please be normal to yourself about your fitness level PLEASE
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daily check-in: november 8th
workouts:
full body: everyday full body pilates workout 10 min
arms: slim arms in 1 week - arm fat loss workout 10 min
abs: abs workout- at home total core routine 10 min
workout 4: 5km walk
posture & flexibility exercises:
lower back stretch: how to do a backbend fast! back flexibility stretches for beginners
step count: 11,058 steps
fasting:
stuck to my fasting window (12 pm - 6 pm): yes
notes: super easy to stick to my fasting today
water intake: 3 litres
weight: 56.7 kg (exam stress weight increase)
zone minutes: 20 minutes
supplements:
supplements taken today: b6, b12 and women's multivitamin
sleep quality:
hours of sleep: 7 hours + 40 mins
quality: fair
#healthy girl#healthy eating#weight loss#weight loss diet#lose weight fast#healthy food#workout#vs angel#flexibility#flexible#it girl#healthylifestyle#healthyliving#victoria secert model#intermittent fasti#pink pilates princess#beginner workout#fitness#girlhood#victoria secret#self care#self love#self improvement#pink pilates aesthetic#pink pilates girl#pilates aesthetic#pilateslife#pilatesworkout#yoga#becoming that girl
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đ§ đż Gut health is more than just what you eatâ it's about nurturing your whole self. Most people think probiotics, bone broth, fiber and elimination diets alone will heal you, but hereâs what truly heals your gut:
Healing childhood trauma
Living in sync with the sun
Eating real food
Vagus nerve stimulation
Grounding
Filtering & mineralizing your water
Chewing food thoroughly
No snacking
Reducing exposure to toxins
Pooping daily
Castor oil packs
No unnecessary meds
Parasite cleansing
Supporting the liver
No seed oils
Leaving toxic relationships
#women health#healthy lifestyle#healthy diet#health and fitness#healthy living#health tips#health and wellness#mental health#health#healthylifestyle#wellness tips#wellnessjourney#wellness girl#beauty and wellness#mental wellness#gut health
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"Revamp Your Diet with the Ultimate Keto Meal Plan: A Step-by-Step Guide for Men and Women of All Ages"
Are you looking for a way to lose weight and get in shape without feeling deprived or hungry? Look no further than The Ultimate Keto Meal Plan.
Keto, short for "ketogenic," is a popular diet that involves eating high amounts of healthy fats, moderate amounts of protein, and very low amounts of carbohydrates. This way of eating puts your body into a state of ketosis, where it burns fat for energy instead of carbohydrates.
The Ultimate Keto Meal Plan takes the guesswork out of following a keto diet. It includes delicious, easy-to-prepare meals that are specifically designed to help you lose weight and improve your health. With a wide variety of recipes for breakfast, lunch, dinner, and snacks, you'll never feel bored or deprived.
Some of the benefits of following The Ultimate Keto Meal Plan include:
Rapid weight loss: By putting your body into a state of ketosis, you'll burn fat for energy instead of storing it.
Reduced appetite: Many people find that they naturally eat less on a keto diet, which can lead to weight loss without feeling hungry or deprived.
Improved energy: When you're in ketosis, your body is constantly burning fat for fuel, which can lead to increased energy levels throughout the day.
Better mental clarity: Many people report improved mental clarity and focus when following a keto diet, which can be especially helpful for those with demanding jobs or busy lifestyles.
Improved blood sugar control: A keto diet can be especially helpful for those with type 2 diabetes, as it can help improve blood sugar control and reduce the need for medication.
Whether you're looking to lose weight, improve your health, or simply try something new, The Ultimate Keto Meal Plan is a perfect choice. With easy-to-follow recipes and a proven track record of success, it's the ultimate way to get in shape and feel your best. Try it today and see for yourself how easy and delicious a keto diet can be! >>>Click Here to Buy<<<
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