#five tips for pilates

[fitnesflag]

5 best tips for doing pilates

[angelicgirlmj]

hey! <3

so, i have 2 questions, i dont want to pressure u tho ♡ first of all, been struggling with motivation to do my workouts/go to the gym and meditations recently becuase im a high key procrastinater and cant seem to stop, do you have any tips on how to keep motivated? xx

And second, i do a lot of class presentations at my school and constantly struggle with them, because of an ongoing anxiety about reading in front of others. apart from the fact I'm quite antisocial and have a couple of friends so i dont know ppl very well, i can't seem to find confidence, do you know any ways i can develop better social skills when it comes to public reading/speach? xxx tysm

hi angel! you sound so kind - of course i am so happy to answer your asks! ill break it up into two parts to help make it a little clearer and easier to read.

gym/meditation motivation: the first step is carving out time in your day for these and starting small. it’s pointless thinking okay ill do half an hour of meditation and two hours of working out a day if you dont have the time/energy to do that! instead make the time to begin your day with five minutes of meditation and try and do half an hour of working out, you can always build up the amount of time but you will feel better and more motivated if you are able to meet your goals and then expand them as opposed to feeling bad and shrinking them if you struggle to meet them. secondly i would say find workouts that appeal to you and are fun! dance, pilates and weightlifting are some of my favourite solo workouts but group workouts are so fun and you can experiment and find workouts that appeal to you. also if you like guided meditations try and find ones that interest/deeply calm you to make them more fun to follow. thirdly romanticise your workouts! create cute playlists, gym outfits, buy a cute yoga mat, do your hair and buy a pretty waterbottle. this will help you feel more encouraged and comfortable to workout and also feel way more of a fun event as you dress up etc. finally! reward yourself. after an hour of working out give yourself an hour of screen time, buy a cute drink, if you hit your monthly workout goal amount buy some jewellery or get a present for yourself. rewarding yourself and taking the time to look after your body and mind will help you feel more motivated.

this is a bit of a tricker question but hopefully i am able to help even a little bit. firstly you could try practicing reading presentations/work aloud. start by reading it to yourself until you feel confident pronouncing all the words and the speed you feel confident speaking at. then read to a trusted member of family or a friend and ask for feedback or improvements that you can adapt and hopefully feel better and more confident in your speech afterwards. secondly joining some kind of club/activity that requires you to speak could be very useful, for example a drama or debate club, even if you arent super active as a member or choose to do a more casual kind of group, being in a setting where public speaking is encouraged could help you feel more confident! thirdly watching/listening to speeches and body language of people doing public speaking or giving speeches can be really useful and help you focus on what you might need to improve on. finally while it seems difficult try and remember that almost every person in the room is also nervous about public speaking and reading aloud, they may just not show it. you arent the only person who struggles with this, so many people get anxious about public speaking and you should be able to feel better and more confident about it with time!

hopefully this has helped you! good luck, you sound so kind and lovely, im sure that with time you will feel better and more confident. love, m.

[theegreenmuse]

݁˖ ❀ ⋆｡˚ 𝐓𝐡𝐞𝐞𝐆𝐫𝐞𝐞𝐧𝐌𝐮𝐬𝐞'𝐬 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐑𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚𝐧 𝐇𝐨𝐮𝐫𝐠𝐥𝐚𝐬𝐬 𝐅𝐢𝐠𝐮𝐫𝐞 ݁˖ ❀ ⋆｡˚

Hello, beautiful souls! 🌿

I’m excited to share TheeGreenMuse's workout routine designed to help you achieve an hourglass figure while focusing on losing belly fat, sculpting a small waist, and enhancing those glutes. This routine is a blend of Pilates, gym workouts, and targeted exercises that will help you feel strong, confident, and radiant.

——————————————-

�� Weekly Workout Schedule

☞ Day one:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day two:

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

Cardio : 12-3-30 on the treadmill

☞ Day three:

Active recovery (rest day)

10K Steps

I want to start learning Kpop choreographies like I used to do before since I’ve been a Kpop fan since 2015☺️

☞ Day four:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day five

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Cardio: 12-3-30 on the treadmill

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

☞ Day six:

Pilates + 10K steps

☞ Day seven:

Active Recovery

Practicing on my Skateboard (I had the board for more than 1 year and I’m always scared to start my skateboarding journey 🤣)

———————————

🍽 Nutrition Tips

To support my workout routine and achieve my body goal, a balanced diet is essential. Here’s what I will focus on and so do you:

☞ High-Protein Meals Examples:

Breakfast: High-protein smoothie with spinach, banana, chia seeds, and almond milk

Lunch: Grilled chicken salad with mixed greens and quinoa

Dinner: Baked salmon with steamed vegetables and sweet potato

☞ Healthy Snacks:

Greek yogurt with berries

Sliced apple with almond butter

☞ Hydration:

2L of water daily

I drink Green Tea in the morning, Peppermint tea after my meals and Camomile Tea before sleeping. The only drinks I’ll include in my fitness journey are zero sugar drinks, herbal teas, coconut water and kombucha.

—————————-

💡 Additional Tips

- Consistency is Key

- Track Your Progress

- Rest and Recovery

- Stay Motivated:

I’m currently starting to limit my time on social media to achieve those goals so that I can hold myself accountable. I prefer more achieving my goals by moving in silence. If you want to get motivated and you want me to share my progress to you personally, you can add me on Instagram!🫶🏾 I’d love to share my progress, answer to your questions, and connect with you guys!

Remember, the journey to becoming the best version of yourself is a marathon, not a sprint. Embrace every step, celebrate your victories, and learn from your challenges.

[octuscle]

Hey I need some support. I live with mates and they’re all very into the gym and I’m not as into it. They keep trying to get me to come with them to the gym since I’ve gained a little weight at uni and lost my abs. Problem is I’d rather just stay home and watch tv. Also, I don’t understand what they mean with macros and WOD and HIIT stuff it just makes no sense to me. I wish I could just focus on that stuff and understand them better.

You go to the gym with your friends rather listlessly. Today there are both WOD and HIIT classes. You check it out. It looks incredibly strenuous. And the participants in the classes look pretty darn fit too…. Still, something distracts you… Sounds like you're in a blacksmith shop. Blows from iron to iron. And loud groans. You follow the sounds. They become louder. A strange smell is in the air. Musk. Sweat. And iron. The free weight area in the gym. The place where the big beefcakes work out. You pick up a dumbbell. Damn heavy. But that smell of iron. Electrifying. You start with barbell curls. One of the beefcakes comes up to you. He asks you if it's the first time in your life you've held a barbell. At least it looks like it. And laughs. You say that you are actually doing something like this for the first time. Fuck, says the bodybuilder. He wouldn't have thought that. You'd be really well built for that. He gives you a few tips and says goodbye after a few minutes with a fist bump. When you're done with the curls, you do a double biceps pose. Fuck, yeah! The training pays off. Next up, dips for the triceps. With an iron chain as an extra weight. Your groans join the chorus of your gym buddies. You've been here every day for five years. If you don't like the noise, go somewhere else.

Thank God you have time today. On bad days, you have to finish your workout after two hours. Today you even have time to give tips to a few newbies. Or to have a chat with one or the other bruh. Suddenly it gets loud. One of these classes is over. Pilates, yoga, HIIT or some shit like that. The wretched crossfitters. Nobody needs them… But you can hardly tell that to your pals from college…. After all, it's thanks to them that you started training in the first place…

Fuck, you've been addicted to the gym for over ten years. Long before you even started college…. Eh, before you started working as a backhoe driver. College! Absurd thought. Takes up too much time that you can't spend at the gym. That would really suck!

Pic found @truevikingblood-blog

[iwanttoswimintheswanepoel]

Candice’s Advice

(heavily inspired by @entice333 ‘s “adriana’s advice” on youtube and a thread made by @YVESOTICA on X. i also watched as many candice interviews as i could to collect some parts of this so enjoy :p)

beauty

-“i sometimes go a little bit overboard in the morning with my perfume”

-“everything is in the eyes”

-[what makes you feel the sexiest?] “being on the beach in the sun and in the water. i feel sexiest when i’m tanned and free”

-“a great tan will always make you feel better”

-“a bombshell is all about a voluptuous woman, not being afraid to put on an extra bit of makeup. a nice eye, a red lip. just embracing being a woman and being more powerful”

-“i feel sexy and glamorous if my skin feels great, like moisturized. go for a great facial.”

-“i do like to take time and do a look its kind of like a ritual. doing your makeup i think its a moment for yourself as a woman to just tune into you and make yourself feel good”.

-“the bushier the better [eyebrows]”

-“the trick to get the messy mascara bits is dipping the q tip in concealer.”

-“[contour]i went in on the eye, i go into the hairline as well and into the jaw.i would be nothing without contour.”

-“i like the hula benefit it gives you a great tan”

-“i like to put a lot [bronzer] on my forehead because thats where the sun would hit the most. i didn’t go to Greece but thats not a problem because i can fake it.”

-“on a day when i don’t have any time this [lip tint] is the only thing i would put on”

-“instead of doing a liner you can kind of paint it onto your lips to look a little more pouty”

-“i’ve always felt freckles look really youthful and like you’ve been in the sun”

-“if you want to look a little more awake you use a cream pencil on the inside of your eye here it just opens up your eyes and you put a shimmer in the corners. it just kinda pops”

-“i’m drawn to the classic bombshell women who are unapologetically themselves. women who really played on femininity and grace. thats our superpower”.

-“for me i like very floral scents and soft scents nothing to strong”

-“if you want to look a little more awake you use a cream pencil on the inside of your eye here. and you put a shimmer in the corner it just pops”

lifestyle

-like candice swanepoel i understand the beauty and importance of mother nature.

-i am a spiritual being that aligns my chakras and my needs to obtain my greatest desires

-i’m always described as a kind, positive and lovely girl by everyone around me

-i’m that one bitch that collects crystals except they actually do solve all of my problems

-like candice swanepoel i love being an extremely intuitively feminine woman. i love to surround myself with like minded beautiful women

-“i’m very kind of a spiritual person, a lot of the time i listen to my heart”

-“my summer fantasy is to just be on a beach somewhere , relaxing. drinking a nice coconut water and being active on the beach”

fitness

-i eat antioxidant rich foods like candice swanepoel’s “beauty smoothie” which contains coconut oil, banana, protein and antioxidant rich fruit like berries

-little workouts are better than nothing

-i truly feel best when i’ve taken the time out of my day to sweat out my bodies impurities at the gym

-i love squats, yoga, ballet, boxing & pilates more than i love to bed rot

-i always pack resistance bands & ankle weights in my bag lol i can’t rest if i haven’t done a set of squats

-my legs have to look long and toned and my butt has to look as round as a cherry because what if rhianna looks???

-i’ve found a balance of wellness that i’ve grown to love in my daily life. a constant dedication to myself and my absolutely divine body

-i choose to travel and stay in hotels that will accommodate my gym and wellness needs.

-david goggins hope core? nah bruh i just need a cute alo set for motivation

-i love to eat dairy products. its almost like i grew up on a dairy farm

-i’ve truly found active activities i enjoy that make me feel my best

-“if i only had five minutes to workout i’d do squats”

-i love avocado, bananas, blueberries, strawberries and make lots of smoothies at home

-“if you want to stay away from sweet stuff, frozen grapes”

-“i’ve been focused on boxing. doing a lot of weight stuff to build some thighs and a good butt. and a lot of (resistance) bands”

-“i’ve been working out for years my body is like a machine it just has a lot of muscle memory and i get muscle quickly”

-“try to run on the beach if you can, i have certain weights to take with me to the hotel. whatever works”

-“i think its really important to have beautiful strong legs and a nice full butt”

lingerie

-“lingerie is the perfect way to show someone you love them”

-“who doesn’t want an extra push up?”

-according to candice swanepoel the key to feeling sexy is lingerie and fragrance

-“whats important is what you wear underneath. a little something sexy”

-“i have great motivation i’m in lingerie all day”

-“buy yourself some sexy lingerie just to say i’m a woman. i’m feminine”

-“i have a crazy collection of lingerie”

-“always having the feeling of great lingerie under what you’re wearing. that gives you a sense of i’m a sexy woman you know?”

[+]

- i always have silly names on my personal products “do me baby? nice!”

- “the ultimate candice swanepoel beauty secret is literally coconut oil” -YVESOTICA on X

-i use coconut oil to remove my makeup and have luminous glowing skin like candice swanepoel’s

-i understand the power of an at home exfoliator like one using coconut oil, coffee & sugar. and one using sugar & coconut oil for my plush lips.

-i owe my glowy skin to using coconut oil for that luscious dewy sheen

-i owe my silky locks of voluminous hair to my coconut oil hair mask

-rose water keeps my skin silky smooth and my aura bright

-everyone can automatically associate my desired fragrance note to me. i’ve made it specifically my own and entirely one of a kind.

-i wouldn’t be caught dead without sun protection in my bag

-i roll out of bed with perfect beach waves because like candice swanepoel i’m just that girl

-i always have the perfect beach ready sun kissed tan like a swimsuit model

-my fragrance is an extension of my personality as is my style

-i travel with a hydrating mask because i won’t be caught dead with dry flakey skin

-i radiate the same beauty and appeal as candice swanepoel

-i’ve acquired my desired humidifier to keep my skin hydrated at night

-i have feline like eyes like candice swanepoel

-i take care of my body through acts of self care and devotion like candice swanepoel

-i have the same sex appeal as candice swanepoel

[financeprincess]

It is so inspiring hearing about your weight loss :) i was wondering if you had any particular weight loss tips you’d like to share? I went through a period of weight loss myself, but have lately gained back a lot of what I’ve lost and I’d like to know if there’s anything that helped you get back on the wagon. Love your blog btw!

Don’t be too hard on yourself, its rough out here especially in the US. it’s easy to accidentally slip up and gain 15 pounds just by eating a lil extra every day.

Some things that helped me:

Intermittent fasting, only a 13 hour window though. The 16:8 was too much for me and with women it can screw with your hormones if you’re not careful.

Drinking lots of water. Like a ton. I put those hydration multiplier electrolyte packets in my water as well.

Get good quality sleep. I got some Brooklinen sheets and they are 100% worth it. Definitely improved my sleep quality. I also have a really nice down duvet and an Egyptian cotton cover for it. I also have a silk eye mask and a silk pillowcase from Slip that I love. Sleep is extremely important.

Get 10k steps a day or at least just walk as much as you can. I’m sedentary a lot for school/work/etc. so I absolutely have to get out and walk and get moving. Even if you just aim for a mile or two a day it’ll greatly help.

If you don’t want to lift weights that’s okay. It’s not for everyone. I used to be super into powerlifting and got pretty muscular but it doesn’t excite me like it used to. I do a mix now of walking, jogging, pilates, rollerblading, cycling, kickboxing, swimming, yoga, ice skating, and weightlifting. That way I’m never bored and the variety allows me to choose what I want to do.

Consistency is key. Doing 4 workouts a week at a light/medium intensity is better than doing 1-2 a week of super high intensity and burning yourself out. Every little bit helps.

I do a full body stretch every day. This is super important. Our bodies get so stiff during the day. If you don’t stretch this can lead to injuries when you try to do other things.

I love the sauna (and hot yoga too). If you can find and afford a gym that has a sauna, I would highly recommend. Sometimes I will just go and walk on the treadmill for 30-45 minutes and watch YouTube videos and then sit in the sauna. It’s the best.

Make sure you’re not deficient in anything. Take a complete multivitamin and get blood work done. I was severely deficient in vitamin D and it was making me depressed. Once I took a supplement, got more sun and got my levels up it really helped my overall health.

Cut out grains, sugar, junk food, fried foods, etc. and just eat real foods. Anything with a long ingredient list usually isn’t a good idea. It’ll take a minute to get used to it but once you start eating almost exclusively vegetables, fruits, proteins, and healthy fats you won’t miss it. I have such a big sweet tooth sometimes I’ll have to eat like five servings of berries with a few tablespoons of honey just to satisfy it, but that’s better than ice cream or candy any day.

Don’t deprive or starve yourself. I eat as healthy as I can manage 80-90% of the time. But every once and a while I will eat a huge plate of pasta, gelato, tiramisu, croissants, those types of foods that I love. It’s not helpful to punish yourself and you gotta live a little.

I got a smart scale in my bathroom, the one I got is from FitIndex. It has an app that connects to your phone and it syncs to other health apps. it shows you body fat, muscle mass, water weight, everything. Honestly super triggering at first because I felt called out lol but now I step on it once a week just to make sure I’m on the right track.

You do not need a gym membership to workout. YouTube is the best. I love Yoga with Adrienne, MadFit, Move with Nicole, Charlie Follows, Vicky Justiz, and there’s a bunch of others. Find what you like and try to stick with it as much as you can.

Rest is super important. Don’t run yourself ragged. If you’re sore don’t force yourself to workout.

MyFitnessPal is super helpful. If you have a history of disordered eating this might not be for you but it’s good to be conscious of what you’re eating. Figure out what you need to lose fat/maintain/gain muscle and then track to see where you’re at and adjust accordingly.

Eat more protein. Protein, healthy fats, and fiber keep you full. You will be starving if you eat only salads. Fruit smoothies with protein, protein oats, salmon, yogurt, eggs, etc.

Get cute workout gear. It makes it more fun for me to workout with my pink towels, my pink hydroflask, my lululemon yoga mat, I have a baby blue jumprope and pink dumbbells and pastel colored resistance bands for at home workouts. A lot of my workout clothes are from lululemon, alo yoga, free people, and aerie. I have some of those blender bottles in cute colors for preworkout, protein powder, super greens powder, electrolyte mixes, etc. Some of this stuff is pricy but I’d rather be investing in my health than paying medical bills down the road so it’s 100% worth it to me.

The only way to see permanent change is to make it a lifestyle. Unfortunately you can’t just go back to eating unhealthy foods once you hit a certain goal. Those models who say they live exclusively off of pizza and pasta and cheeseburgers are lying through their teeth. It’s perfectly healthy to have days off where you indulge or don’t exercise but most of the time you’ll have to find ways to eat healthy and exercise and prioritize your health.

[dreamylove444]

🌸 how to become a Pink Pilates Princess + 5 Tips to Get Ahead Before the New Year 🌸

⊹ ⁺ 𐔌 ᩧ ຼ ͡ ৯ ♡໒⁀ ᩧຼ ꒱ིྀ ⁺ ⊹

⊹ ⁺ 𐔌 ᩧ ຼ ͡ ৯ ♡໒⁀ ᩧຼ ꒱ིྀ ⁺ ⊹

Pilates has been my favorite way to feel strong, graceful, and totally in tune with myself. Why wait for January when you can start building habits now? If you’ve been thinking about starting Pilates, here are five tips to help you get ahead and make it part of your routine before the New Year rush:

⊹ ⁺ 𐔌 ᩧ ຼ ͡ ৯ ♡໒⁀ ᩧຼ ꒱ིྀ ⁺ ⊹

-> Find Your Space: You don’t need a fancy studio! Clear a cozy corner in your room or living space. Add a yoga mat (💗), a candle (🕯️), or soft lighting (✨) to make it inviting.

⊹ ⁺ 𐔌 ᩧ ຼ ͡ ৯ ♡໒⁀ ᩧຼ ꒱ིྀ ⁺ ⊹

-> Invest in the Basics: A quality mat and resistance bands are all you really need to start. Bonus points if your gear matches your aesthetic (🎀)—it just makes you want to use it more.

⊹ ⁺ 𐔌 ᩧ ຼ ͡ ৯ ♡໒⁀ ᩧຼ ꒱ིྀ ⁺ ⊹

-> Start Small: Commit to 10–15 minutes a day. You don’t need to dive into hour-long sessions. Building consistency is key, and short sessions are less overwhelming.

⊹ ⁺ 𐔌 ᩧ ຼ ͡ ৯ ♡໒⁀ ᩧຼ ꒱ིྀ ⁺ ⊹

-> Learn the Foundations: Focus on form and breathing (💞). Find beginner videos or tutorials that emphasize alignment—you’ll get more out of your workouts and avoid injuries.

⊹ ⁺ 𐔌 ᩧ ຼ ͡ ৯ ♡໒⁀ ᩧຼ ꒱ིྀ ⁺ ⊹

-> Make It a Ritual: Pair Pilates with things you love. Light a candle (🌸), put on a playlist that makes you feel like the main character , and enjoy the process. It’s about you time, not just exercise.

⊹ ⁺ 𐔌 ᩧ ຼ ͡ ৯ ♡໒⁀ ᩧຼ ꒱ིྀ ⁺ ⊹

Starting now means you’ll walk into the New Year already feeling stronger, more confident, and with your habits in place. Don’t wait for Monday or January 1—your glow-up starts today!

⊹ ⁺ 𐔌 ᩧ ຼ ͡ ৯ ♡໒⁀ ᩧຼ ꒱ིྀ ⁺ ⊹

[tefibetancourt]

availability / @just-foster setting / dreamland market

blue harbor, illinois. she was trapped in fucking blue harbor for the past month with no idea of when she was going to be able to leave. a midwestern, dreary nightmare where there was no erewhon, no lavish industry parties, and most importantly, nowhere for her to fucking live. tefi wasn’t a total stranger to couch surfing, but it had been at least five years since the last time she was regulated to staying in someone’s living room. for the past year, she had been living in the lap of luxury in ralph’s mansion. she would have still been living in ralph’s mansion if it wasn’t for the fucking man in front of her. finally face-to-face with foster, she saw little trace of the boy he was when they first married. she did not feel love for him, or even some sense of wistful nostalgia. she only saw her reason for being stuck in a flyover state without any money or a man to take care of her.

oh, she had never been so angry in her life! 

despite a rigorous pilates routine that she had surprisingly kept up with for years now, no one would ever describe estefania as particularly strong, but right now, she was sure she could flip over his grocery cart with a flick of her wrist. anger was hot and free flowing through her veins. his reaction to tell her to lower her voice made it worse, heat flushing from the tips of her ears down to her toes. “keep my voice down?” tefi spat back, fingers curling harder over the metal cart. “what are you so worried about? that someone’s going to overhear and tell your little girlfriend all about me?” she was entirely too loud for a grocery store at two in the afternoon, but the worry of making a scene in public had never deterred tefi. if anything, it spurred her on.

“can’t fucking run away from me now, can you, coward?” tefi had to search deep within her memories to remember which insults hurt foster the most, which ones would twist the proverbial knife in his heart. besides, didn’t he deserve it? he was the one that left her high and dry in philadelphia. he was the one that avoided her for weeks so that she couldn’t get the divorce papers signed. every bad thing in her life could be traced back to matthew foster and she was tired of him skirting responsibility!

[collegesurvivalist]

Dear College Survivalist, 

 I have been struggling with avoiding grab-and-go foods offered on campus instead of scoping out better food choices in my dining hall. I also don’t know what healthy options to keep in my dorm room despite looking up several types of snacks and protein-packed frozen meals to keep in my fridge. I’m really worried about gaining the freshman 15 and do not know how to put good nutrients in my body, since I was never taught what good eating habits looked like in high school. 

Are there any snack recommendations or tips on eating you could give me?

Thank you,

-Starving College Student

Dear Starving College Student,

Thank you for writing in! Good for you for recognizing that your current habits regarding eating are not healthy. It usually takes a long time for a person to realize that something as big as this is an issue for them. Otherwise, who knows if they ever come to notice their body rejecting the content they consume, right? The world shown in Wall-E (2008) doesn’t seem that distant in our future considering how much junk we knowingly consume. Either way, welcome to the Good Advice Office, where all students come together to ask the same question: What SHOULD I be eating? 

Well, do not fret; today I come bearing wanted gifts such as healthy snack recommendations, as well as unwanted gifts like what happens if you let your body deteriorate without a single care in the world. But I digress, let’s get to the fun stuff first! 

Avoiding the freshman 15 may sound difficult, but it is plenty easy once you get an idea of what works for your body and what foods don’t make you feel like absolute garbage. It all comes down to figuring out and setting an eating schedule alongside a workout schedule that works for you and ONLY you; as everyone’s bodies are vastly different. Sure, you can go ahead and follow that workout video you found on YouTube of that middle-aged mom who lives in Beverly Hills doing pilates in her multi-million dollar home, but don’t just follow one specific routine and stick with it. You need to figure out what works best for you and what goes hand in hand with the nutrients you take in daily. Whether that’s walking on a treadmill, going outside for a walk, or lifting weights, it doesn’t matter– pick an activity to start with and go from there. Just try not to stare at the creepily buff gym rat guys who are using machines next to you if you dare step foot into the gym. 

At your dining hall, always make rounds at the vegetable and salad bar first. This is the most important food group to get into at this age, since all students do otherwise is eat hot Cheetos and Baja Blast Mountain Dew. If there is somewhere in your dining area you can grab sandwiches or foods that aren’t fried, that’s great! Use it to your advantage and make as many different kinds of meal creations as possible. With your beautiful plate of healthy, filling foods that fulfill all five food groups, drink water. Not soda, not iced tea, maybe the occasional silly little cup of milk…but water is your best choice. Staying hydrated is the key thing to remember while adulting; it just helps everything. Headache? Water. Nauseous? Water. Meal replacement? Yeah, no, don’t do that. 

Lastly, your snack options! Take these ideas with a grain of salt and maybe do some more research before deciding on what to buy, but a lot of health gurus swear by rice cakes. My personal favorites are the chocolate ones, as they’re a yummy sweet treat every person dreams of. Nuts are also a great option if you want a snack that will last long on your shelves (unless you have an allergy, then don’t sue me). Always keep your favorite kind of fruit in your fridge as an enjoyable option, as well as citrus, since oranges have a span of up to 2 weeks until they are no longer edible. Granola bars that have low amounts of sugar are also a nice thing to keep in your backpack or purse when you’re out of the room and in need of a small pick-me-up. Keeping snacks with you also helps limit the amount of money you spend on food daily, which is a plus! Can’t catch us going broke buying a $5 bag of chips at the campus store. You have better things to waste that money on, such as overpriced clothes from Hollister.

Have you heard of treating your body like a temple? Treat it like it’s damn royalty that has gone on for 10 generations. Like Paris Geller and her mission to get into Harvard, but actually succeed in doing so instead of losing to a girl who has attachment issues and no idea what real love looks like. 

Other than that oddly specific Gilmore Girls reference, there are other ways to think about your journey into a healthy college lifestyle. Just remember that you are doing this for YOUR benefit. I fear that’s something a lot of people tend to forget when wanting to try something new or create better habits, but it will eventually be defeated by the next generation of selfish punks (any birth year after 2014). 

Stay cool, stay fit, and finally, stay positive. Let us know how your new lifestyle goes!

[annbourbon]

The Useful Post (part 5)

Part One || Part Two || Part Three || Part Four || Part Five || Part Six || Part 7

I'm working on this one ⚒️

THAT Girl 101

♡ Help Me (Sign)

♡ New Rule

♡ A new routine

♡ We do not owe them a thing

♡ Female Fatale Challenge

♡ No is a complete sentence

♡ Would the best version of myself do that?

♡ Boyfriends are not chihuahuas

♡ Divine Feminine

♡ Let Them ♡

♡ I lived well, I regret nothing

♡ Seduction with the eyes

★Shout out to @malusokay because her blog is amazing. Make sure you follow her on IG too.★

♡ Lonely girl boredom cures

♡ Glow Up Tips

♡ Self Love Questions to reflect upon

♡ More Self Care Tips

♡ Inner Child

♡ Give yourself 9 months

♡ Things you can control

♡ You can leave~

♡ Girl Exorcism

♡ Sunk-Cost Fallacy

♡ Reset during Weekends

♡ Sex is only a fraction of the explotation

♡ Building Resources

♡ Maladaptive Daydreaming

♡ Femme Fatale Guide: How To Decenter Men In Your Life

♡ Foundation of a good life

♡ Friendship 101

♡ Women's Not So Distant History

♡ Guide on how to actually love yourself

♡ How to counteract negative beliefs

♡ Leaked pictures or AI pics? Read This

⋆˚.•✩‧₊⋆~Oficially obsessed with @princesslogic posts ~⋆˚.•✩‧₊⋆

♡ You don't have to be rich~ just clean

♡ Buying Reps

Fashion & Sewing 101

♡ Sewing supplies

♡ Sewing 101

♡ Master list #1

♡ Difference between Kibbe and McJimsey

♡ Kibbe

♡ Kitchener

♡ Northrop

♡ McJimsey

♡ Authentic Beauty 101

♡ Couture

♡ Aniline Dye

♡ Barbie 1959 (Cuz she was iconic)

♡ Body types throughout history

Makeup 101

♡ Twiggy Makeup

♡ Dark Academia Style Makeup

♡ Maxine Minx

♡ Artistic Makeup #1

♡ Skincare #1

Ballet & Workout 101

♡ Pilates 101

Food & Health 101

♡ Wear a mask

♡ Celiac Awareness

♡ Sakura Doughnuts

♡ Good Advice~~

♡ Calories

♡ Teas (with benefits)

♡ Drugs

♡ Honey's IT GIRL MAGAZINE (may edition)

♡ Palermitan Sfincione

♡ 10 important lessons

Art & History 101

♡ Horses through human history

♡ 4 Levels of Emotion

♡ Protect your Art: Glaze & Nightshade

♡ Pink Floyd: Video & Art

♡ Greece: Ancient Theatre

♡ How to Read Classics

♡ Untitled by Kwon Young Woo (1926-2013)

Etiquette 101

♡ Unshakeable Confidence

♡ Accept Hospitality

♡ 15 things to praise women besides their prettiness

♡ Weaponized Pettiness is an appropriate response to Weaponized Incompetence.

♡ Protecting your energy

♡ Girl Vlogs to BE THAT GIRL

Witchy Vibes & Nature 101

♡ Witchy Vibes 101

♡ Explaining The Other

♡ Wolves vs dogs (nature)

♡ Harvest mice

♡ Orcas vs. Seals vs. Humans

♡ More animals

♡ Bees

♡ Butterflies

♡ Evolution

♡ Pudu

♡ Different types of water and their magickal uses

♡ We insist: Eco and Ethical

♡ Seahorses

♡ Bluejays

♡ Baby shark

♡ Bugs

♡ Water Shrew

♡ Squid vs Cuttlerfish

Others

♡ DIY: Ceramics

♡ Google Search: Getting Rid of AI

♡ Non Consensual Image Abuse

♡ Search here~

♡ Pretty Hobbies

If you want to be here, write me. I'll check on your post and see if I can make it work 😉

[gingersnapandgonzap]

you mentioned “taking a hike is up there” for training so i presume you have your top 5? 10? list of training methods?

not even sure if a top five is there but i do have some preferred methods

back when i was super into it i found core exercises to be the absolute best method to get your guys fighting fit. maybe not the most fun unless you do it with friends or a lot of pokemon but i used to get gonzap to do crunches from a pull up bar we had in our backyard and it got him buff quick. i also used to put weights on around his ankles while setting him up on the bar and he seemed to really like how they changed his balance. idk if you can picture a skarmory hanging from a metal rod by his neck and doing crunches but he was awesome at it

now my favorite method is probably the simplest and that’s doing some yoga. ginger LOVES yoga time and it’s fun for me too. you just need a floor and a blanket and you’re off to the races. yoga is good not only for your core but your flexibility in general and also just is relaxing? i get out the mat and he starts squealing with excitement it’s so adorable and he’s such a good little sport!! just make sure you stretch before and after and you’re golden. not as fast, but still worthwhile and very enjoyable, plus super easy

another good one is just going on a plain old walk or jog with your guys. it’s dirt easy, free, and you’re outside having some time to yourself. downside is you’re not really building much if any muscle and would probably need something like weight lifting or other stuff to build more short muscle. but hey, if you’re starting out and don’t know what your training goals are yet going on a jog every morning is great. if you really wanna build some endurance, then i’d say hiking is a good option. the rougher the ground the better, though i know not everyone has an entire mountain behind their house so it’s not a perfect routine

and then just some other little tips:

-vitamins are ok, but don’t rely on them for everything. the best type of training is the stuff you do yourself and i’ve generally not found the same kind of success as manual training. they’re also expensive so there’s that

-i don’t have experience flying with gonzap but if you want a strong flier weight training might be your way to go. just make sure to gradually go up as your pokemon gets used to lifting weight so you don’t strain something cus lemme tell you a birds wing muscles take a hot second to heal

-work with your pokemon. do your own little workout along with them and you’ll find it’s both more fun and more rewarding cus hey you’re getting fit too. oh and pay attention to how your guy responds to various types of exercise. do they enjoy doing cardio like running or swimming? are flexibility exercises just not enough for them and they need something more? i never would’ve known ginger loved yoga so much if my mom didn’t suggest it after the core routine i did with gonzap didn’t seem to be doing it for the little dude

-try new stuff and learn. like if you’ve never tried pilates before and think they’re weird maybe just test them out at the end of your usual workout. yes you are going to suck at something you’ve never done before. yes that’s okay. i’d test stuff this way for about a week and see where we’re at. if you feel like they might be for you, like you’re working a muscle you just couldn’t quite get to with your previous routine, id say go for it. practice makes perfect

[besttipsforhealthcare]

5 tips to Losing Weight at Home: Alternatives to Gym Workouts

Going to the gym isn't the only way to lose weight. Don't worry if you'd rather work out at home or just don't have the time for a regular gym regimen. From the comfort of your own home, you can lose those extra pounds. It just requires a little determination, self-control, and imagination. Here are five easy and enjoyable ways to reduce weight without going to the gym.

1. Turn Your House Into a Fitness Zone

Who says working out requires expensive equipment? You may use common household goods and furniture as exercise equipment. For instance:

For overhead presses or step-ups, use a stable chair.

Use water bottles as weights to strengthen your arms.

For a quick cardio workout, climb stairs.

You can also get a good workout by dancing about the home or performing bodyweight exercises like push-ups, lunges, and squats. Making your home work for you and maintaining your creativity are the keys.

2. Follow a Home-Friendly Workout Routine

Numerous websites provide training programs that are directed. Free videos for yoga, pilates, HIIT (High-Intensity Interval Training), and stretching can be found on websites like YouTube or fitness applications.

A daily 20–30 minute workout at home can aid in muscle growth and calorie burning.

Try cardio one day, strength training the next, and yoga for relaxation to keep your workouts interesting.

3. Watch What You Eat: Focus on Healthy Nutrition

Losing weight begins in the kitchen. Extreme diets are not necessary; instead, concentrate on making tiny, long-lasting adjustments:

Eat at home: Steer clear of fast food and processed foods at all costs.

Portion control: To prevent overindulging, use smaller dishes.

Increase your intake of protein and fiber: To feel fuller for longer, eat more fruits, veggies, whole grains, nuts, seeds, and lean protein.

Because thirst can occasionally be confused with hunger, stay hydrated by drinking water throughout the day.

Keep in mind that diet accounts for 80% of weight loss, while activity accounts for 20%.

4. Build Movement Into Your Daily Routine

You don't have to spend hours working out to be active. Include movement in your daily chores:

During work or housework, take brief breaks to stretch or perform simple exercises.

Talk on the phone and move around.

Engage in active games with your dogs or children.

You can stay energized and burn calories with these quick spurts of activity throughout the day.

5. Focus on Consistency Over Perfection

Maintaining consistency is one of the most difficult aspects of weight loss at home. To maintain your motivation:

Establish attainable objectives: Begin modestly and acknowledge each small step forward.

To maintain accountability, keep a record of your meals and activity.

Give yourself a new dress or a soothing spa day as a reward (but not food!) when you reach objectives.

Conclusion

Losing weight doesn't require a gym membership. You can turn your house into your own exercise center with a little imagination and perseverance. You can naturally and sustainably lose weight by combining easy exercises, a nutritious diet, and regular activity. So, turn on some music, make some room, and begin your path to better health right now!

[blogofmastermind]

Exercise and Diabetes: How Physical Activity Can Help Manage Your Condition

Introduction:

Regular physical activity is one of the most important aspects of managing diabetes, whether you have Type 1, Type 2, or gestational diabetes. Exercise helps control blood sugar, improve insulin sensitivity, manage weight, and enhance overall well-being. In this blog, we will explore the powerful connection between exercise and diabetes, the best types of exercise for managing the condition, and tips for getting started safely.

1. How Exercise Helps Manage Diabetes

For people with diabetes, staying active can bring numerous benefits. Exercise has the power to:

Improve Blood Sugar Control: Physical activity helps your muscles use glucose more effectively, lowering blood sugar levels both during and after exercise.

Increase Insulin Sensitivity: Regular exercise makes your body more responsive to insulin, meaning you need less insulin to regulate your blood sugar.

Lower the Risk of Complications: Exercise helps manage blood pressure, cholesterol levels, and weight—all of which are critical for reducing the risk of heart disease, kidney problems, and other diabetes-related complications.

Promote Weight Loss: Exercise, combined with a healthy diet, can help people with Type 2 diabetes lose weight, which is important for improving insulin sensitivity and overall health.

Even small amounts of physical activity can have a significant impact on your blood sugar levels and general well-being.

2. Types of Exercise That Benefit People with Diabetes

Different types of exercise can benefit people with diabetes in various ways. A balanced exercise routine that includes aerobic (cardio), strength training, and flexibility exercises is ideal. Here are the key types of exercise that can help manage diabetes:

A. Aerobic Exercise (Cardio)

Aerobic exercise, such as walking, cycling, swimming, or jogging, helps improve cardiovascular health and burns calories, making it an excellent choice for diabetes management.

Benefits:

Lowers blood sugar levels by increasing glucose uptake by muscles

Improves heart health and blood circulation

Enhances lung capacity and endurance

How much? Aim for at least 150 minutes per week of moderate-intensity aerobic exercise, or about 30 minutes five days a week. If you're just getting started, break it up into shorter sessions.

B. Strength Training (Resistance Exercise)

Strength training involves exercises like lifting weights, using resistance bands, or bodyweight exercises (such as squats or push-ups). This type of exercise builds muscle, which helps improve glucose utilization.

Benefits:

Increases muscle mass, which helps the body use insulin more efficiently

Boosts metabolism, aiding in weight management

Improves bone health and overall strength

How much? Aim for two to three times per week with at least one rest day between strength training sessions.

C. Flexibility and Balance Exercises

Yoga, Pilates, or simple stretching exercises help improve flexibility and balance, reducing the risk of falls and improving joint health. These exercises also help reduce stress, which is beneficial for managing blood sugar.

Benefits:

Improves flexibility, range of motion, and posture

Reduces stress and anxiety through mindfulness techniques

Helps improve circulation and reduce muscle stiffness

How much? A few sessions each week can complement your aerobic and strength exercises.

3. How to Start Exercising Safely with Diabetes

If you're new to exercise or haven't been active for a while, it's essential to start slowly and take precautions to ensure your safety. Here are some tips to help you get started:

A. Consult Your Healthcare Team

Before beginning any new exercise routine, consult with your doctor or healthcare provider, especially if you have other health conditions, such as heart disease, high blood pressure, or diabetic complications. Your healthcare team can help you design a safe and effective exercise plan that suits your specific needs.

B. Monitor Your Blood Sugar Levels

It's important to check your blood sugar levels before, during, and after exercise, especially if you're on insulin or other medications that affect blood sugar. Exercise can cause blood sugar levels to drop, so you might need to adjust your medication or eat a small snack before exercise to prevent hypoglycemia (low blood sugar).

Before exercise: Ensure your blood sugar is not too high (above 250 mg/dL) or too low (below 100 mg/dL) before starting. If it's too high or low, adjust accordingly.

During exercise: If you're exercising for an extended period, consider checking your blood sugar halfway through.

After exercise: Exercise can lower blood sugar for several hours, so monitor your levels after your workout and make adjustments as needed.

C. Stay Hydrated

Dehydration can affect your blood sugar levels, so it's essential to drink water before, during, and after exercise. Aim for at least eight glasses of water a day, and more if you're engaging in vigorous exercise.

D. Wear Comfortable Clothing and Footwear

For those with diabetes, especially if you have diabetic neuropathy (nerve damage), proper footwear is crucial to avoid foot injuries. Make sure your shoes fit well and provide adequate support. Always inspect your feet after exercise for any cuts, blisters, or sores, as people with diabetes are at higher risk for infections.

4. Exercise and Weight Loss: A Powerful Combination for Diabetes Management

For individuals with Type 2 diabetes, losing weight is often a key part of managing the condition. Exercise, along with a healthy diet, can help reduce body fat and improve insulin sensitivity, which can lower the need for medication and help control blood sugar levels.

Strength training helps build lean muscle, which burns more calories even at rest.

Cardio burns calories and helps with weight loss, especially when combined with a balanced diet.

High-Intensity Interval Training (HIIT): This involves short bursts of intense exercise followed by rest periods. HIIT is an efficient way to burn fat and improve insulin sensitivity.

However, remember that weight loss is a gradual process. Aim for small, sustainable changes that you can maintain over time, rather than quick fixes.

5. Overcoming Barriers to Exercise with Diabetes

While exercise is essential for managing diabetes, many people face barriers to staying active. Here are some common challenges and tips for overcoming them:

A. Fatigue and Low Energy

People with diabetes may feel fatigued due to fluctuating blood sugar levels or other health issues. If you're feeling tired, try exercising at a time when your energy levels are higher, such as after a meal when blood sugar is more stable.

B. Joint Pain or Mobility Issues

If you have joint pain or mobility issues, try low-impact activities such as swimming, cycling, or walking. These exercises are easier on the joints while still providing a good workout.

C. Time Constraints

If finding time to exercise is a challenge, break up your exercise sessions into shorter chunks. For example, you can do three 10-minute sessions throughout the day instead of one 30-minute workout.

D. Motivation

Staying motivated can be difficult, but setting small, achievable goals can help. Whether it's walking for 15 minutes a day or aiming for a certain number of steps, celebrating milestones along the way can keep you on track. Having an exercise buddy or joining a fitness group can also provide accountability.

6. The Importance of Consistency

The most important factor in managing diabetes with exercise is consistency. While it’s tempting to push yourself hard for a short period, steady, long-term commitment to regular physical activity is key. Aim for at least 150 minutes of moderate-intensity exercise each week, and try to make exercise a regular part of your routine.

Conclusion: Embrace Exercise as Part of Your Diabetes Management

Exercise is a powerful tool in the management of diabetes. Not only does it help control blood sugar levels, but it also boosts your energy, improves your mental health, and reduces the risk of complications. Whether you're just starting or looking to enhance your current exercise routine, there are many options available to fit your lifestyle and fitness level.

If you’re new to exercise, start slowly and consult your healthcare team for guidance. With dedication and consistency, you can harness the benefits of physical activity to live a healthier, more fulfilling life with diabetes.

[nataliaperkz]

Regular Exercise Benefits

Five benefits for regular exercise

The Life-Changing Benefits of Regular Exercise

Regular exercise is often celebrated for its physical benefits, but its positive effects extend far beyond appearances. Whether it’s improving mental well-being, boosting energy levels, or enhancing overall quality of life, incorporating consistent physical activity into your routine can be truly transformative. In this article, we delve into five key benefits of regular exercise, exploring how it supports not only physical health but also mental and emotional well-being.

1. Improved Physical Health

One of the most apparent benefits of regular exercise is its ability to enhance physical health. Exercise strengthens the cardiovascular system, tones muscles, and improves flexibility and endurance. A consistent workout regimen can help reduce the risk of chronic diseases, improve overall fitness, and boost longevity.

How Exercise Improves Physical Health:

Cardiovascular Benefits: Activities such as walking, running, cycling, or swimming strengthen the heart and improve blood circulation. Regular aerobic exercise lowers blood pressure and cholesterol levels, reducing the risk of heart disease and stroke.

Weight Management: Exercise helps regulate body weight by burning calories and building muscle mass, which increases your resting metabolic rate. This makes it easier to maintain a healthy weight.

Stronger Bones and Joints: Weight-bearing exercises, such as resistance training or hiking, promote bone density and reduce the risk of osteoporosis as we age.

Enhanced Immune Function: Moderate exercise supports the immune system, making the body more resilient against infections and illnesses.

Better Flexibility and Mobility: Stretching exercises, like yoga or Pilates, improve flexibility, reducing the risk of injuries and enhancing mobility.

Pro Tip:

To maximise the physical benefits of exercise, aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week, complemented by strength training twice a week.

2. Boosted Mental Well-being

Exercise is not just good for the body; it’s a powerful tool for improving mental health. Regular physical activity can alleviate symptoms of anxiety, depression, and stress, while boosting overall emotional resilience and mood.

How Exercise Enhances Mental Health:

Reduces Stress: Exercise triggers the release of endorphins—natural chemicals in the brain that promote relaxation and reduce stress. Activities like running, dancing, or even brisk walking can act as a form of “active meditation.”

Alleviates Depression and Anxiety: Regular movement increases the production of serotonin and dopamine, neurotransmitters linked to happiness and well-being. Exercise is often recommended as part of treatment plans for depression and anxiety.

Improves Cognitive Function: Physical activity improves blood flow to the brain, supporting memory, focus, and creativity. This is particularly important for maintaining cognitive health as we age.

Promotes Better Sleep: Exercise can help regulate sleep patterns by reducing stress and promoting deeper, more restful sleep.

Boosts Self-esteem: Regular workouts can foster a sense of accomplishment, improve body image, and boost self-confidence.

Pro Tip:

If mental well-being is your primary goal, choose activities you enjoy—whether it’s yoga for relaxation, a team sport for social interaction, or hiking in nature for mindfulness.

3. Increased Energy Levels

Contrary to popular belief, exercise doesn’t deplete your energy—it replenishes it. Engaging in regular physical activity helps combat fatigue and boosts overall vitality, making it easier to tackle daily tasks.

How Exercise Increases Energy:

Improves Circulation: Enhanced blood flow delivers oxygen and nutrients to your muscles and organs, boosting energy production.

Strengthens the Heart: A stronger cardiovascular system means your heart doesn’t need to work as hard, leaving you feeling less fatigued.

Enhances Endurance: Over time, regular exercise increases your stamina, allowing you to perform physical tasks more efficiently.

Reduces Fatigue from Stress: Exercise helps balance stress hormones, which can otherwise drain your energy and leave you feeling lethargic.

Pro Tip:

If you’re new to exercise or feeling particularly tired, start with low-intensity activities like walking or stretching. Gradually increase the intensity and duration as your energy levels improve.

4. Enhanced Social Connections and Motivation

Exercise is not just a solitary endeavour; it can be a great way to build relationships, foster community, and enhance social well-being. Participating in group activities or joining a fitness class can keep you motivated and create a sense of belonging.

How Exercise Strengthens Social Connections:

Team Sports and Group Classes: Joining a local sports team or fitness class introduces you to like-minded individuals, fostering friendships and mutual encouragement.

Accountability Partners: Exercising with a friend or partner helps maintain consistency and provides motivation on days when enthusiasm wanes.

Community Events: Participating in local runs, charity walks, or fitness challenges creates opportunities to meet people while working towards a common goal.

Pro Tip:

If social interaction is a priority, explore community gyms, running clubs, or online fitness groups to connect with others who share your fitness interests.

5. Longevity and Quality of Life

The long-term benefits of exercise extend to improving overall quality of life and increasing life expectancy. Regular physical activity supports a healthier, more independent lifestyle, even as we age.

How Exercise Promotes Longevity:

Prevents Chronic Diseases: Regular physical activity reduces the risk of conditions such as type 2 diabetes, hypertension, certain cancers, and Alzheimer’s disease.

Maintains Mobility and Independence: Exercise helps preserve muscle mass, bone density, and balance, reducing the risk of falls and enabling older adults to maintain an active lifestyle.

Supports Mental Sharpness: Staying physically active keeps the brain healthy, reducing the risk of cognitive decline and improving overall quality of life in later years.

Enhances Emotional Well-being: A consistent exercise routine promotes a positive outlook, resilience, and a greater sense of purpose.

Pro Tip:

Incorporate a variety of exercises into your routine—cardio, strength training, flexibility work, and balance exercises—to reap the full spectrum of long-term benefits.

Conclusion: A Lifestyle Worth Embracing

The benefits of regular exercise go far beyond weight loss or aesthetic goals. From improving physical and mental health to enhancing energy levels, social connections, and longevity, exercise is an investment in your overall well-being. The key to making it a sustainable part of your life is finding activities you enjoy and tailoring your routine to fit your goals, preferences, and lifestyle.

Start small, stay consistent, and celebrate your progress along the way. With time, you’ll not only see but also feel the profound changes that regular exercise can bring to your life.

[4rartsandcrafts]

How to Create a Balanced Fitness Routine: Strength, Cardio and Flexibility

Creating a balanced workout routine is key to maintaining overall health and fitness. A well-structured plan should incorporate strength training, cardio, and flexibility exercises, along with Home Professional Training Diet Plans in Abu Dhabi, as each plays an important role in enhancing fitness, boosting health, and preventing injuries. Let’s explore how to build a workout routine that effectively includes all these elements.

Strength Training

Strength training is crucial for building muscle, boosting metabolism, and improving bone density. Here are some tips to incorporate strength training into your routine:

Choose Your Equipment: You can use free weights, resistance bands, or bodyweight exercises. Options include dumbbells, kettlebells, or machines at the gym.

Focus on Major Muscle Groups: Aim to work all major muscle groups, including the chest, back, legs, arms, and core. A balanced routine might include exercises like squats, lunges, push-ups, and rows.

Frequency: Aim for at least 2-3 days of strength training per week. Allow 48 hours of recovery between sessions targeting the same muscle groups.

Cardiovascular Exercise

Cardio exercises are important for heart health, burning calories, and improving endurance. Here’s how to add cardio to your routine:

Types of Cardio: Choose activities you enjoy, such as running, cycling, swimming, or dancing. High-Intensity Interval Training (HIIT) is also a great option for maximizing calorie burn in a shorter time.

Duration and Intensity: Aim for at least 150 minutes of moderate-intensity cardio each week or 75 minutes of vigorous-intensity cardio. You can break this into manageable sessions, like 30 minutes a day, five days a week.

Mix It Up: Try to vary your cardio workouts to keep things interesting. You might alternate between steady-state cardio and interval training.

Flexibility Training

Flexibility training helps improve range of motion, reduce injury risk, and enhance overall performance. Here’s how to include flexibility exercises:

Incorporate Stretching: Include dynamic stretching as part of your warm-up and static stretching after your workouts. Focus on major muscle groups, holding stretches for 15-30 seconds.

Consider Yoga or Pilates: These practices not only enhance flexibility but also improve strength and balance. They can be incorporated into your routine once or twice a week.

Listen to Your Body: Pay attention to how your body feels during stretching. Never push yourself to the point of pain, and ensure that you’re stretching all areas of the body.

At WESAP Sports, we know how important a balanced workout routine is for your overall health and fitness. Our team of specialists is ready to create a personalized workout plan for you, incorporating Strengthening Classes in Abu Dhabi, strength training, cardio, and flexibility exercises, all tailored to your fitness goals and medical needs. Begin your journey to a healthier, more balanced lifestyle today by scheduling a consultation with us. Let’s work together to help you build a stronger and more resilient version of yourself!

[ebonyhimekaji]

Goals For 2925

Losing weight

is at the top of my list, but it's a goal that weighs heavily on my heart. There's an ongoing internal struggle, as I grapple with the fear of becoming too consumed by societal expectations regarding appearance and weight. Deep down, my motivation for wanting to shed pounds isn't rooted in a desire for a slim figure; rather, it's primarily driven by the discomfort I experience in my knees. It's disheartening to see how prevalent the obsession with being skinny is in many fitness communities. So much emphasis is placed on achieving a certain body type that it can be overwhelming. As I begin on this journey, I am hopeful that I can navigate the delicate balance of pursuing weight loss while also cultivating self-love and acceptance. I want to develop a healthy relationship with food and exercise, one that prioritizes my physical health without compromising my emotional and mental well-being.

Steps To Reach My Goal

I have committed to working out five times a week. One of my primary goals is to incorporate morning walks into my routine before heading to work. I plan to make it a point to go for walks as often as possible, especially on weekdays, as that would add a refreshing start to my day and help clear my mind before I dive into work responsibilities.

In addition to my morning walks, I am also considering joining Pilates classes at a local studio. Although I already enjoy practicing Pilates at home, participating in a class would provide an opportunity for me to engage with others who share similar interests, as well as to learn new techniques from an instructor.

I am interested in boxing as another fitness activity to explore. I think that incorporating boxing into my weekly routine could add an element of excitement and challenge, not to mention the great workout it would provide. I also just want to be able to defend my.

Eating healthier…I absolutely love eating; in fact, it is likely my favorite pastime. The enjoyment I find in discovering new flavors, trying various cuisines, and sharing meals with others fills me with happiness. Instead of restricting myself or depriving my taste buds, I’ve decided to approach my meals with greater intention and mindfulness.🧘🏾‍♀️

Meal Prepping. I like meal prepping just don’t like washing dishes. To make this journey more enjoyable and to keep myself accountable, I've decided to document my meal prepping adventures through videos and a blog. Sharing my experiences, recipes, and tips not only adds a creative element to the process but also encourages me to stay on track with my goals. I also need to invest in cute containers.

Grow my hair

My hair is currently the longest it has ever been in my adult life, and this accomplishment fills me with both pride and excitement. I've always dreamed of having bra strap-length hair. As I start this journey, I also hope to deepen my appreciation for my natural texture. In the year 2025, I envision a version of myself who has not only reached their hair goals but has also fallen even more in love with their authentic self.

Steps To Reach My Goal

I have committed to washing my hair every week, but I often struggle with laziness. This tendency to procrastinate can be quite overwhelming, and I find myself wanting to skip this essential part of my hair care routine. However, I realize that much of my personal growth and transformation involves battling this laziness and pushing through even when I don't feel like it. Taking care of my hair is not just a trivial task; it is a vital part of my journey. It signifies my dedication to self-care and the goals I have set for myself. I also know that maintaining the health and cleanliness of my hair is crucial for its overall growth and vitality.

Invest in some good quality hair. At the moment, I am particularly fond of a few brands that have really stood out to me: Olaplex, Just For Me Curl Peace, and Biosilk. I have decided to explore these brands more thoroughly by purchasing additional products from each line. My goal is to test how they work together as a complete system rather than mixing and matching various products from six different brands each wash day. By focusing on a cohesive routine, I hope to see improved results and find out how my hair responds to a more uniform application of products designed to complement each other.

Eating healthier is a great commitment to make for both your overall well-being and the health of your hair. To support this goal, I plan to incorporate a variety of nutrient-dense foods into my diet and I’ll name a few and why. Almonds, which are rich in vitamin E, magnesium, and healthy fats that promote hair health. They're not only a perfect snack but can also be added to salads or blended into smoothies. Flax seeds are packed with omega-3 fatty acids, which are essential for maintaining scalp health and promoting hair growth. I can sprinkle them onto yogurt or oatmeal or even use flaxseed oil in salad dressings. Chia seeds are small but mighty seeds are high in protein, fiber, and omega-3 fatty acids as well. Chia seeds can be added to smoothies, overnight oats, or used as a thickening agent in various recipes. Pomegranates will also make their way into my diet, as they are full of antioxidants that can help protect hair follicles and enhance blood circulation in the scalp. I can enjoy pomegranate seeds as a snack, in salads, or mixed into yogurt.

Saving money

Is really hard for me. But I have been able to multiple times. This year, I’m making significant strides toward achieving my money-saving goals, and I feel more motivated than ever. I dream of owning a car. Having my own vehicle would not only provide me with the convenience of transportation but also a sense of independence and freedom. I can already picture the adventures. I’ve been eyeing a new computer, one that would be powerful enough to run Sims, one of my favorite games. Another goal of mine is to set up a pole for working out at home. Pole dancing has become my all-time favorite way to stay fit and active. It combines strength, flexibility, and creativity, making my workouts both challenging and enjoyable. Having my own pole at home would be a game-changer. I want to invest in high-quality hair extensions. I’ve grown tired of those inexpensive options from Amazon that often don’t last long or look as good as I’d like. Travel is also high on my list of priorities. I need to have enough financial freedom to explore new places and immerse myself in different cultures. Right now, my heart is set on visiting the Philippines. Speaking of the Philippines, do you remember when Wattpad collaborated with various Filipino film companies back in the 2000s and 2010s? I miss that era.

Steps to reach my goal

50 ♡ 30 ♡ 20 Rule 50% Needs: This is where you allocate 50% of your income to things you absolutely can’t live without. We’re talking rent, utilities, groceries, and maybe that Pilates class membership! 💪✨ These are your non-negotiables, the pieces that keep your life together. 30% Wants: Now onto the fun part—30% of your budget can go towards your “wants.” Go ahead and treat yourself to those shoes you've been eyeing, brunches with your besties, or that spa day you totally deserve. 20% Savings: Last but definitely not least—20% is dedicated to savings and debt repayment. Think of this as your long-term game plan, the stylish investment in your future self. Whether it’s building an emergency fund, saving for a dreamy vacation, or paying off student loans, this is your financial security blanket. By utilizing this method, I was able to save nearly $4,000 in my savings account, which I consider to be a significant achievement. However, I must admit that I fell behind on my financial goals and took an extended break from working for several months. I don’t regret that decision though ~Oops!

Shopping LESS. I might be a total shopaholic. It just takes so much effort for me not to spend money. Even when I know deep down that it’s a super bad decision for my bank account. There are times when I’m super good at budgeting and totally holding myself accountable, but then life throws a bump in the road, and I’m just like, “Ugh, forget it! Let’s go shopping!” So here’s the plan, you guys: I’m going to start using shopping as a reward, so it’s nota total free-for-all all the time. If I save a certain amount of money, then I’ll let myself spend a certain amount, too—like a little treat!

Savings challenges. A fun way to encourage healthy financial habits and build a positive savings routine. Think back to your elementary school days when you would receive a gold star for every perfect score of 100 you achieved in class. That sense of accomplishment and motivation can be translated into your savings journey. Each time you contribute money to your savings fund, you get to check off a bubble or mark an accomplishment on a chart, which visually tracks your progress and keeps you motivated along the way. To make the experience even more enjoyable, I decided to create my own savings challenge for fun.

As I look ahead to 2025, I’ve been reflecting on my aspirations and what I truly hope to achieve in the coming years. I thought it would be super fun to share my main goals with all of you on my brand new blog! 🌟 Posting about them not only gives me a chance to articulate my dreams but also serves as a personal checkpoint. This way, I can come back later and look at my progress, celebrating how far I've come and remembering just how much I truly wanted these things.