#health and fitness coach

[sagescented]

From Coach Rachel Smith on Instagram

In week two of my program, Fibro Fit Warriors, I teach my Fibromyalgia clients about pacing. This is more than just "counting your spoons." 🥄 It's about learning how to equally space out both activity and rest. 🤔

According to a 2012 study that looked at the relationship between activity and chronic pain, both the avoidance of activity and overactivity increased Fibromyalgia symptoms … In other words, you will likely trigger a flare if you've been pushing through symptoms to finish errands, work, or other activities. And the opposite is also true. If you avoid activity, lying in bed for multiple hours, you will also likely trigger a flare 🤯 Confusing right?

The easiest advice I give clients is, "Don't do anything for more than a couple of hours without breaks". Running errands? Every two hours, take a 15-minute break to decompress. Stuck in the car driving? Every two hours, take a 15-minute break to stand and stretch. Try this next time to see if you notice a difference.

[thehiddenpleasureempire]

Here’s some fascinating information about the average length of an erect penis:

Did you know that the average length of an erect penis is around 5.16 inches? This measurement can vary from person to person, as we are all unique in our own way. However, it’s important to keep in mind that size is not the only factor that contributes to sexual satisfaction. Other factors such as technique, communication, and emotional connection are equally if not more important in creating a fulfilling sexual experience.

It’s also interesting to note that studies have shown that the size of the flaccid (non-erect) penis does not necessarily determine the size of the erect penis. This further emphasizes that size is not everything when it comes to sexual pleasure.

Remember, sexual satisfaction is a highly individual experience and what matters most is open communication, consent, and understanding between partners. Focus on exploring and discovering what brings pleasure and arousal to you and your partner, as this can greatly enhance your sexual experiences.

If you have any more questions or if there’s anything else you’d like to know, feel free to ask!

Make sure to share, like, comment and follow😊😊.

[optimal-living-lab]

How to start and stick to a fitness routine that works for you

Exercise is one of the best things you can do for your health and well-being. Here are some tips to help you get started and stay motivated:

Check your health. Before you begin any exercise program, it’s important to consult your healthcare provider and get a physical medical examination. This will help you avoid any potential injuries or complications and determine the best type of exercise for you.

Set realistic goals. Start with small and achievable goals that match your fitness level and lifestyle. For example, you can aim to walk for 10 minutes a day, three times a week, and gradually increase the duration and intensity as you improve. Setting realistic goals will help you track your progress and celebrate your achievements.

Choose activities that you enjoy. Exercise doesn’t have to be boring or painful. You can find many fun and creative ways to move your body, such as dancing, playing sports, hiking, gardening, or joining a fitness class. Choose activities that suit your personality, preferences, and schedule. The more you enjoy your exercise, the more likely you are to stick with it.

Make a plan and schedule it. Having a clear plan and a regular schedule can help you overcome any excuses or obstacles that might prevent you from exercising. You can use an activity planner or a calendar to write down the days and times you will do each activity. You can also set reminders on your phone or computer to keep you on track. Try to make exercise a priority and a habit in your daily routine.

Find a buddy or a group. Exercising with a friend, a family member, or a group can make it more enjoyable and motivating. You can support each other, challenge each other, and hold each other accountable. You can also join an online community or a social media platform where you can share your goals, progress, and tips with other like-minded people.

Mix it up and have fun. Doing the same exercise over and over can get boring and lead to a plateau in your results. To keep things interesting and challenging, try to vary your workouts by changing the type, intensity, duration, or frequency of your exercise. You can also try new activities or equipment, or add some music or podcasts to spice up your sessions. Remember to have fun and enjoy the benefits of exercise.

I hope these tips will help you start and stick to a fitness routine that works for you. Remember that exercise is not only good for your body but also for your mind and mood.

[thedarktowerdames]

Chris Mouton

[emmieblueeyes]

Let me introduce you to my inner voice. She is one serious bitch! She's cruel, violent and she hates me.

At my worst moments of failure and personal recognition of lameness, she is there to cast a shadow over me. She tells me that I am disgusting. She tells me that I am a mistake. That I am ugly and that no one would miss me. She twists harmless comments made by the people in my life into cruel proof that if I was to die today, people would move on. She tells me I am a coward. She tells me everybody, especially me would be better off if I wasn't here.

She makes me cry. She also makes sense to me. I know her, she's been around for a long time and I secretly believe she's right.

Positive mental health has been made into a morbidly obese happiness eater. People are applauded and heralded as positive role models when they tell you on various media platforms how to keep smiling, how to chase your goals, how to be happy in spite of your traumas, and road rage at traffic. Most of all, these welfare and mental health gurus tell you various steps on how to have a positive or solution focused mindset that will eradicate the toxic inner voice.

I am going to a funeral tomorrow. For a client that I cared about and I want to honour them. I work in social work. I bought a dress. My boyfriend asked to see pictures that he could look at from across a different time zone. The evening descended into chaos. Seven months ago I was 24 stone. I am now 17 stone. I wasnt always big. Five years ago, I had a wonderful body that I wasn't grateful for and judged. I used to wear dresses everyday. Now I rarely wear them because my big belly and tree trunk calves cause me to wince and so I wear clothes that are strategic in what they highlight and hide. I go to the gym every day. I have cut out wheat, sugar and I live in calorie deficit. It works. Week on week, I lose pounds, small and great. But when I wear the dress, there is still mounds of fat everywhere. I can't send any photos to my boyfriend. He's not going to be turned on by my morbidly obese backside and bouncy castle physique. I am not turned on by it. I have another 7 stone to lose to be at my target. I look terrible in the dress. I look terrible full stop. I look as large as I did at 24 stone. I don't look normal, I look like an eye sore.

That's when the bitch serves me her best hits. She unleashes such torment that I want to die. I truly want to close my eyes and not wake up. I don't think I would really be missed for long. I am a blimp. Remembered and then forgotten. Not truly needed by anyone that couldn't replace me. I am temporarily suicidal. Seriously and not.

I say this as someone who not only works in mental health but as a trainee therapist about to qualify this year.

Good mental health is not the absence of toxic thoughts or never having a desire to die or to hurt yourself. It is the ability to know how to make sure that you around tomorrow and the day after. To continue even with a bitch throwing shade. To try again, even when you believe her. Good mental health is being able to hold a state of hope and hopelessness - waiting for the choas to quieten and move towards a kinder reasoning.

I want media platforms to talk more about the bitch. Maybe if we talked more honest about her and her long-term stay in our own lives, more suicidal thoughts would stay temporary, and we wouldn't hide this bully so effectively. We could help each other wait it out. Like strangers at the bus stop during a storm. We talk, and we joke because together, it feels a little less shit and the bus seems to get there quicker.

[raaskallen]

Emelia Kaafi

[beautyfromwithincc]

HOW A MOTIVATIONAL SPEAKER CAN HELP YOU ACHIEVE YOUR GOAL

Whether you are aiming for a pageant title or chasing a personal dream, Cynthia, your beauty from within coach, can be your secret weapon. Her pageant consulting and health fitness coaching program in Texas goes beyond walk training and wardrobe tips- it taps into your inner confidence and builds a winning strategy tailored just for you.

[coachdiamondd]

Don’t hold yourself accountable on the things that has been done to you!!! You have time to heal.

[fitscientist]

Hey fitfam! Today, let's dive deep into the incredible journey of self-improvement. 🌟

Life is a continuous process of growth, and investing in our personal development is the key to unlocking our full potential. It's not about comparing ourselves to others, but rather striving to become the best version of ourselves. So, let's embark on this transformative journey together!

1️⃣ Set inspiring goals: Start by envisioning the person you aspire to be. What are your passions, dreams, and aspirations? Set specific, measurable, achievable, relevant, and time-bound (SMART) goals that align with your vision. They will serve as your roadmap, guiding you towards success.

2️⃣ Embrace self-reflection: Take time to reflect on your strengths and areas for improvement. Celebrate your achievements, no matter how small, and acknowledge the lessons learned from your mistakes. Self-reflection allows us to grow, gain self-awareness, and make positive changes.

3️⃣ Cultivate a growth mindset: Embrace challenges and view them as opportunities for growth. Believe in your ability to learn and adapt. Remember, progress is not always linear, and setbacks are part of the journey. Stay resilient, keep pushing forward, and trust in your potential.

4️⃣ Nourish your body and mind: A healthy body and mind are the foundation for personal growth. Prioritize self-care by fueling your body with nutritious foods, staying hydrated, and getting enough rest. Incorporate exercise and mindfulness practices into your routine, boosting both physical and mental well-being.

5️⃣ Surround yourself with positive influences: Seek out supportive communities, mentors, and like-minded individuals who inspire and uplift you. Surrounding yourself with positivity and encouragement can fuel your motivation and help you stay focused on your goals.

6️⃣ Embrace continuous learning: Never stop seeking knowledge and expanding your horizons. Engage in activities that challenge you intellectually. Read books, listen to podcasts, attend workshops, or take up a new hobby. The more you learn, the more you grow.

Remember, self-improvement is not a destination—it's a lifelong journey. Each step forward, no matter how small, brings you closer to becoming the best version of yourself. Embrace the process, be kind to yourself, and celebrate every milestone along the way. Let's support one another on this incredible path of self-discovery and personal growth.

You've got this, fitfam! 💪 Stay motivated, stay committed, and let's make our dreams a reality!

#SelfImprovement #PersonalGrowth #JourneyToSuccess

[sagescented]

From Coach Rachel Smith on Instagram

Did you know that Fibromyalgia flares aren't random? 🤯

A flare is when your Fibromyalgia symptoms suddenly increase or worsen. Flares can last anywhere from a day or two to a few weeks. And even though they might seem random, according to research, flares are usually triggered by something.

The most common trigger is stress 😫 But other triggers include: Injury or illness ⬩ Lack of sleep ⬩ Too much or too little movement ⬩ Food triggers (varies per person) ⬩ Weather (varies per person) ⬩ Hormone changes

[thehiddenpleasureempire]

Dear valued clients and customers,

On this joyous occasion of Christmas, I would like to extend my warmest wishes to you. May the spirit of love, joy, and togetherness fill your hearts and homes during this festive season.

As a sex coach, I am grateful for the trust you have placed in me throughout the year, allowing me to support you on your personal journeys. It is with immense pleasure that I take this opportunity to express my gratitude for your continued support and confidence in my services.

During this holiday season, I encourage you to embrace the power of connection and intimacy with your loved ones. Remember that the true essence of Christmas lies in nurturing the bonds we share, both emotionally and physically.

As we bid farewell to this year, let us welcome the new one with renewed enthusiasm, self-discovery, and personal growth. I am committed to providing you with exceptional guidance and insights to help you navigate your path towards a fulfilling and satisfying intimate life.

From my heart to yours, I wish you a Merry Christmas filled with love, laughter, and delightful moments. May the coming year bring you happiness, prosperity, and a deeper understanding of your own desires and pleasures.

Thank you for being a part of my journey as a sex coach, and I look forward to serving you with passion and dedication in the year ahead.

Warmest wishes,

Amarachi

The Hidden Pleasure Empire

[nancylfitness]

Carpel Tunnel Syndrome & Exercises

Carpal tunnel syndrome (CTS) is a condition where a nerve (median nerve) in the wrist/hand becomes squeezed/compressed. CTS can be caused by repetitive movements and inflammation. As a result, numbness/tingling/weakness, and pain may occur in the hand and forearm. If pressure on the median nerve continues, however, it can lead to nerve damage and worsening symptoms.

Initially, symptoms can come and go. If it worsens, symptoms may occur more frequently and/or last longer.

Early on, symptoms may be eased by working to reduce the daily stress on the hands/wrists, and by doing stretches and simple exercises. Home care includes wearing a wrist splint, icing the wrist, and avoiding activities that may be causing the issue:

Minimize repetitive hand movements.

Alternate activities reducing strain on hands and wrists.

Keep wrists straight or in neutral position.

Avoid holding an object the same way for too long.

Keep forearms level with work surface while using the computer.

Wear a splint while sleeping to keep wrist straight.

Foods may work to accelerate healing and recovery. Anti-oxidant-rich foods like red bell peppers, carrots and leafy greens have essential nutrients that help alleviate pain from CTS. Spinach, rich in vitamin B6, is an analgesic that may also help relieve pain. Salmon, walnuts, pineapple and turmeric are also good choices.

If the CTS worsens over time and symptoms interfere with day to day activities and sleep, see your health care provider. Permanent nerve and muscle damage can occur without treatment. Also, symptoms of CTS can be similar to other medical conditions. To ensure that the symptoms are not manifestations of a different problem see a health care provider for diagnosis.

Exercises may help mild to moderate symptoms when combined with other treatments. CTS exercises work to strengthen the wrist, hands, arms and shoulders.

These exercises may not be easy at first, but they shouldn’t be painful. If they hurt, back off or stop completely and let your health care provider know. If you’re unsure about whether to do these exercises, ask your doctor. A hand therapist may also help.

Wrist Flexor Exercises:

With elbow straight and palm down, grasp fingers with other hand and slowly bend wrist backward.

Hold for 10 to 20 seconds.

Repeat on other hand.

With elbow straight and palm up, grasp fingers with other hand and slowly bend wrist backward..

Hold for 10 to 20 seconds.

Repeat on other hand.

With elbow straight and palm down, place other hand with thumb on underside of wrist and fingers on back of hand.

Slowly bend wrist down until stretch is felt on top of the forearm.

Hold for 10 to 20 seconds.

Repeat on other hand.

Sit with elbows on a table and palms together.

Slowly lower wrists to table. Keep palms together throughout the stretch.

Hold for 10 to 20 seconds.

Rest. Repeat.

Dynamic Mobility – Median Nerve Exercises:

With palms together move hands in an imaginary S from head to waist.

Keep shoulders down.

Repeat.

Stand with right arm slightly out from side.

Depress shoulder.

Repeat on other side. 

Finger Flexion Exercise:

To bend fingers of right hand, start with knuckles furthest from palm, slowly make a fist.

Hold 10 seconds.

Relax.

Straighten fingers as far as possible.

Repeat on other hand.

[urbanexplorer240]

Your life will never be the same, improve your Health and WellBeing (@Health and WellBeing chanal)

[mindyourfitnessofficial]

How Exercise Keeps Your Mind Sharp and Your Stress at Bay

Dear fellow British fathers, are you feeling the weight of the world on your shoulders? With the responsibilities of fatherhood, career demands, and the never-ending to-do lists, it's no wonder that stress and anxiety can creep in. But fear not, because there's a simple solution that doesn't involve escaping to a remote island: exercise. Yes, you heard it right! Those trips to the gym aren't just about sculpting your physique; they're also crucial for managing your mental health. Let's dive into the wonderful world of exercise and its profound benefits for your mind.

As a father of two, I know your time is undoubtedly limited. But even squeezing in just three to four gym sessions a week can work wonders for your mental well-being. Here's how:

Stress Relief: Picture this: after a long day of juggling work meetings and kids' activities, you step into the gym. As you lace up your trainers and hit the treadmill, something magical happens. The stress of the day begins to melt away with each step. Exercise triggers the release of endorphins, those feel-good chemicals in your brain that act as natural painkillers and mood elevators. So, by the time you finish your workout, you'll feel lighter, more relaxed, and ready to tackle whatever life throws your way.

Improved Mood: Ever notice how your mood instantly lifts after a good workout? That's not just a coincidence. Exercise has been shown to alleviate symptoms of depression and anxiety by increasing the production of neurotransmitters like serotonin and dopamine. These brain chemicals play a crucial role in regulating mood, and by engaging in regular physical activity, you're giving them a major boost. So, the next time you're feeling down in the dumps, skip the pub and head to the gym instead. Your mind will thank you for it.

Enhanced Cognitive Function: As a dad, you need to stay sharp to keep up with your kids' endless energy and curiosity. Luckily, exercise can help with that too. Research has found that regular physical activity improves cognitive function, including memory, attention, and decision-making skills. So, by making exercise a priority, you're not just investing in your physical health; you're also giving your brain a much-needed workout. Who knows, you might even outsmart your little ones at their own games!

Better Sleep: Ah, sleep – every parent's elusive dream. But what if I told you that exercise could help you catch those precious z's? It's true! Regular physical activity has been linked to improved sleep quality and duration. By tiring out your body during the day, you'll find it easier to drift off to sleep at night and wake up feeling refreshed and rejuvenated. So, instead of tossing and turning, hit the gym for a workout that will leave you feeling blissfully exhausted.

In conclusion, dear British dad, don't underestimate the power of exercise when it comes to managing your mental health. Those trips to the gym may seem like just another item on your never-ending to-do list, but in reality, they're essential for keeping your mind sharp and your stress levels in check. So, lace up those trainers, hit the treadmill and the weights, and let the endorphins do their magic. Your mental health will thank you for it, and so will your family

Thanks for reading.

Make sure you are following for more content like this!

And if you feel you are ready to get some support with your physical and mental health then from £30 a week I can help you.

Simply head to www.mindyourfitness.co.uk for more information.

Have an AWESOME week ahead.

Thomas Fowler

Owner & Head Coach

Mind Your Fitness

DO IT FOR YOUR MENTAL HEALTH