#healthy eating and exercise

[mymotivation298]

The Potential Impact of Screen Time on Weight Gain

In an era dominated by screens, the impact on our waistlines has become an increasingly urgent concern. The enticing shine of smartphones, computers, and televisions not only captures our attention but, sadly, contributes to weight gain. The culprit? A double-edged sword between sedentary habits and disrupted sleep. Hours spent glued to screens often mean fewer moments of physical activity, inviting a stealthy weight gain.

[laneblooms]

stay fueled

[activelifestylemagic]

[fitscientist]

BERRY CHICKEN SALAD (serves 2) 1 chicken breast, sliced in half lengthwise mixed greens & spinach blend (or your favorite greens) 1 cup strawberries, divided blueberries TOPPINGS 1-2 Tbsp honey cashews 1-2 Tbsp pumpkin seeds honey goat cheese DRESSING 1/4 cup olive oil 1/4 cup balsamic vinegar 1/2 Tbsp garlic, minced 1 Tbsp dijon mustard 1/2 Tbsp maple syrup

Tenderize your chicken and cook in a pan until cooked through. Season with any of your favorite seasonings. As the chicken is cooking make your salad. Add 2 big handfuls of greens to each bowl, 1/2 cup strawberries, a handful of blueberries, honey cashews, pumpkin seeds, and goat cheese. Make your dressing by combining the olive oil, balsamic vinegar, garlic, dijon, and maple syrup. Mix until combined. Add chicken to the top of your salad and dress. Enjoy!

[cardio-and-coffee]

[coffeecatsandhealth]

Reblog this if you're a fitblr, healthblr, runblr, health or fitness blog in 2024. I'm trying to max out my dash with healthy and inspiring stuff and I always need more people to follow

[its-de]

Love how every time i ask sylus for a meal suggestion, he pulls out his alcoholic drinks list 💀

[usefulquotes7]

it's no longer about who stays,it's now about whose stay is healthy

[femmefatalevibe]

Femme Fatale Guide: Tips To Relieve Everyday Bloating

As someone who has dealt with chronic bloating for a lot of my life, here are some of my thoughts, observations, and recommendations. HUGE disclaimer: I am in no way an expert on this, a medical professional, nutritionist, or anything of the sort.

Especially for women, bloating can be a sign of gynecological issues (endometriosis, PCOS, hormone imbalances like estrogen dominance, and even a warning sign of ovarian cancer). So, if you experience constant bloating that doesn't get better with improved digestion, schedule an OB/GYN appointment ASAP to ensure that everything is okay on the women's health front.

Everyone's triggers are different, but for me, these are some of the common causes of bloating that I've noticed:

Lack of sleep

Stress

Eating too quickly or while stressed

Lack of movement/walking

Not drinking enough water

High-fat meals

Chewing gum

Carbonated drinks/alcohol

Here are some of my best tips, habits, and product recommendations to manage & minimize bloating:

Engage in a 1-minute diaphragmatic aka deep-belly breathing exercise in bed right after waking up and right before going to sleep (place one hand on the middle of your chest and the other in the central "hollow" area right below your rib cage)

Get at least 6-7 hours of sleep a night

Have a bowl of oatmeal (made with plain oats and water) with cinnamon and fruit every morning

Drink water before any coffee in the morning; Only having at most 16oz or one large mug of coffee before breakfast in the morning

Chew my food slowly, taking time between bites

Drink at least 8 large glasses of water daily

Take my Vitamin B12 and Vitamin D supplement daily (I love the Deva brand!)

Have avocados/use avocado oil as my primary fat source (I love nuts/nut butter, but they really bloat me, so find your trigger foods!); I've found a large salad with a romaine lettuce base, some veggies, avocado, and an ACV-based dressing works wonders to settle my stomach or steamed spinach with roasted root vegetables/potatoes

Use digestive enzymes when necessary (These digestive enzymes are my favorites!)

Take at least 30 minutes to walk/move around daily (Pilates, yoga, or bodyweight exercises also work)

Drink ginger tea or some herbal-based tea nightly (my long-time favorite is Bigelow Benefits Calm Stomach Ginger Peach Herbal Tea!)

Don't eat anything for at least 3 hours before bed

For trapped gas: Try lying on your stomach, engaging in the downward dog yoga position or fetal position on the left side, or doing an abdominal massage (rubbing in a circular motion from the right side of your pelvis up through your rib cage down and around the left side) all work well!

[mymotivation298]

https://www.articleshood.com/importance-of-low-calories-recipes-for-losing-weight-in-mid-age/

Importance of Low-Calories Recipes for Losing Weight in Mid-Age 

As the years go by, shedding those extra pounds can become a more intricate task, especially amid the changes that come with aging. Relying solely on workouts might not cut it anymore.This is the stage where the body transforms, and a balanced diet becomes paramount.Read More -

[rainyfestivalsweets]

"You need Dedication, not Motivation." -

-Alan Roberts

[wrennefer]

Day 4 of operation: get my shit together and lose 150 pounds by sticking to the meal and exercise plan and staying off the couch 

[superheroworkouts1]

5 Foods Linked To Better Brainpower

[cardio-and-coffee]

[vskitty]

november workout weekly schedule

monday: upper body & core strength

goal: build lean muscle in arms and strengthen core.

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout 10 mins

or harder arm workout: toned arms workout with dumbbells 20 mins (optional if feeling stronger)

stretch: beginner flexibility routine 20 mins

tuesday: back flexibility & posture

goal: Improve back flexibility and posture.

workouts:

warm-up: daily stretch to fix your posture 7 min

shoulder & back mobility workout 10 min

fix your posture in 10 min

back flexibility | stretching routine | 20 min

wednesday: lower body & glutes

goal: Tone legs and grow glutes.

workouts:

warm-up: everyday full body pilates workout 10 min

30 day fat burn: legs and butt shaper workout 10 min

or: best at home booty workout 20 min

stretch: beginner flexibility routine 20 min

thursday: splits & leg flexibility

goal: work towards front and middle splits.

workouts:

warm-up: everyday full body pilates workout 10 min

how to get flexible legs & back fast 10 min

front & middle splits in 14 days | yoga splits challenge for incredible flexibility 30 min

friday: full body strength & core

goal: engage full body strength, focusing on core and arms.

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

stretch: beginner flexibility routine 20 min

saturday: deep stretch & flexibility

goal: deepen flexibility, focusing on legs and hips.

workouts:

warm-up: beginner flexibility routine 20 min

front & middle splits in 14 days | yoga splits challenge for incredible flexibility | 30 min

optional: fix your tight hamstrings fast! | intense hamstring repair yoga routine 25 min

sunday: active recovery / light stretch

goal: relax, relieve tension, and lightly stretch.

workouts:

light movement: walk (1 hour if desired)

bedtime stretches for flexibility and relaxation 10 min

[becoming-happy-for-myself]

75 Soft-Challenge 🍁

Daily rules for the next 75 days:

Drink 3 Liters of water

Read 10 pages of any book

Move your body for 45 minutes

Follow a healthy diet

Other rules:

Alcohol only on social occasions

1 cheatmeal a week

This challenge is the "softer" version of the 75 Hard challenge.

Starting weight: 72,3 kg / 159 lbs

The last few months I have been working on building better habits. I've been working out on my crosstrainer/going for walks 4-5 times a week and I've been eating better during the challenge me and my boyfriend agreed on. Since then, the sodas and snacks have found their way back into our household, so that's been a little disappointing.

My healthy diet will basically be that I try to cook as many meals as possible myself (no fast food or frozen pizzas etc.), and I try to always include a variety of vegetables and stay away from things like heavy cream, milk or butter. I will also only drink water (and my morning coffee) or tea, no more sodas or sugary iced teas. And snacks like chocolate, chips or gummy bears are also only allowed as the weekly cheatmeal.

For my daily 45 minute movement/exercise I will either go for a walk, use my crosstrainer/elliptical or do at home workouts (Ringfit Adventure on the Nintendo Switch has been a fun way to workout for me!).

I've started the challenge yesterday, on October 1st. The end of the challenge will be in the middle of December. I'm very excited to go into these colder and cozy months with the plan to be the best version of myself before the year is over! 🍂✨