Monday doesn't have to have a bad reputation. It doesn't have to kill your soul like we sometimes act like it does, and all for one simple reason: You're still you every day of every week, and YOU are pretty amazing.
For that reason, Monday should be just as wonderful as you.
You have survived so many Mondays before this one. You have endured so much more than a lineup of Mondays. You have probably survived your share of heartbreak, disappointment, regret and even failure. You have gotten through it all to get to today, and that makes you special.
You should applaud yourself for getting this far in a life that is never truly certain. It's an accomplishment to never take for granted. If there's ever a day to stop and smell the roses, it should be on this day.
On a Monday, there are many things to smile about. Look at the life you live and realize it's so much bigger than a day on the calendar.
Today, you can still tell your family and friends how much you appreciate them; it'll probably mean even more to them.
Today, you can still smile at a stranger, or you hold the door open for the suits leaving forlornly out of Starbucks. Your random act of kindness could suddenly make someone else's Monday not so bad.
Your coffee probably tastes even better today because your brain thinks you need it more. If you're sitting and lamenting over how much you killed your diet this weekend, stop and eat a cookie (in exchange for a salad later). Monday should not be a day to look back on regrets.
It was Doc @craigmclean's turn to inspire us with his #MondayMotivation email this week, giving us some great, easy tips on how to disconnect, declutter and get back to nature (tip: the Isabella Plantation at Richmond Park is a great starting point). Check your inbox or the link in our bio to have a read.
SNACKZ🍞🥑// There is so much talk these days of how many meals should be eaten a day, how many hours between each meal, what times to eat these meals and... I won’t bore you with the rest!
The body is a very clever machine, and it knows exactly how to use the energy that we provide it with. The body knows when to use, what to use, how to use, and what to store for later!✅
As long as your are hitting your daily calorific needs from a primarily whole foods based diet, you will be good to go! If this means eating 1️⃣ meal a day, 3️⃣ meals a day or 5️⃣ meals a day.. so be it. Do what works for you, and don’t feel that you have to fit into a blanket template that apparently fits everyone.❌
Tasty mid morning snack: Avocado🥑 on rye toast with cherry toms🍅, chilli🌶 flakes and lemon🍋 juice😋
💥 Health benefits of lifting weights @bodysculptorben
🦄 We all know that lifting weights turns us into sexier versions of ourselves, however the health benefits of lifting weights is often over looked.
☹️ Lifting, just like aerobic exercise can help the symptoms of depression. Many lifters turn to the weights room when times get tough for them. Pumping some iron can be a great stress relief from the real world and provide some much needed ‘me time’. .
🚑 Weightlifting can play a significant role in reducing the risk of diabetes, combined with aerobic work and the risk can be reduced by over 50%.
❤️ Improved heart health! Whats more important than your heart? .
🤕 Reduced back pain. Office jobs can cause common issues with the lower back, leading to stiffness and pain. Lifting weights helps strengthen the core muscles which in turn can help alleviate back pain.
🧓🏼 Helps fight osteoporosis. Unfortunately age is something we all have to contend with, and as you age you naturally lose muscle and bone mass. This is particularly common in women. Weightlifting can help fight this. As your muscles adapt to the stress of weightlifting by becoming bigger and stronger, the bones also adapt.
🍫 Obesity is an epidemic that the world is facing. The more muscle mass you have the faster your metabolism and the easier it is for you to lose body fat!
😍 It’s been said that lifting also turn you into sexy gods/ goddesses making you look even better naked. Looking better may often make people feel better about themselves and feel more confident which can increase happiness.
⁉️Now why the heck wouldn't you lift weights? The proof is in the pudding!
Shells mum is looking so fresh after her first 30 day program I just had to share!!! I know its so easy to get caught up in cheap, crappy meals because of cost or convenience. But what is it costing you... how do you feel in your skin?
Look arbonne is 45 day money back guarantee you are risk free. For $10.5 a day you can be heading in a brighter, more energised direction with the 30day Healthy Living program. RE9 Skincare is now staying at the sale price of $310.40 - with free Nightly Resurfacing Pads. Thats $44 a product and will last you 3 months
🌻 Double up for an unrecognisable transformation from the inside out 💕
Tener presente el tipo de oclusión es necesario en edades tempranas. Comprobar que toda la mecánica craneal funciona en la dirección correcta, creando el suficiente espacio para adaptarse a los cambios. .
Trabajar de la mano y en equipo osteopatas y ortodoncistas garantizará el éxito del tratamiento.
1 257 hours ago
If your family loves enchiladas like mine does, then you have to try this super easy and delicious version! They will have no idea it is so healthy!
• 1 tbsp olive oil
• 3 cloves garlic, minced
• 1 onion, chopped
• 4 cups torn fresh spinach
• Salt and pepper to taste
• 3 cups cooked shredded or chopped chicken breast
• 1 ½ cups light ricotta cheese
• ¾ cup plain Greek yogurt
• ½ cup thinly sliced scallions
• 1 (15 oz) diced tomatoes, drained
• 1 (4 oz) can diced chilis
• 2 tsp ground cumin
• 2 tsp chili powder
• ½ tsp salt
• 2 tsp lime juice
• 2 (10 oz) cans enchilada sauce
• 12 (6 inch) corn tortillas
• 1 cup extra sharp cheddar cheese, grated
• Heat oven to 350 degrees and spray 13x9 pan with cooking spray.
• Place 6 corn tortillas in the bottom of the pan to cover
• In a small skillet, heat oil. Add onion and sauté until translucent.
• Add garlic and cook about a minute
• Add spinach and stir until wilted. Take pan off heat and let cool slightly.
• In a large bowl combine spinach mixture with chicken, ricotta, scallions, ½ can diced tomatoes and the diced chilis.
• In a separate bowl combine the greek yogurt, cumin, chili powder, salt, lime juice and ½ can enchilada sauce. Mix well.
• Add yogurt mixture to chicken mixture and stir until well combined.
• Spoon over the corn tortillas to cover.
• Place 6 remaining tortillas on top of the filling.
• Sprinkle the rest of the diced tomatoes on top.
• Pour the remaining 1 ½ cans of enchiladas sauce over the top.
• Sprinkle the cheese evenly over the top.
• Bake for 20-30 minutes until cheese is melted and browned.
Makes 8 servings
Addiction is like an invisible monster that lurks in the abyss of your soul......it waits in the deepest parts of you...the parts that hurt.....the parts that are lonely.....the parts that are scared.....the parts that are filled with anxiety.
I’ve said it before, but kicking an addiction is THE hardest battle I’ve ever fought in this lifetime. Why? Because it’s a choice you have to make......and a lifestyle you have to change.
I think the biggest misconception about addiction is that it gets easier with time. It doesn’t. It goes in waves.....some days I don’t think about alcohol or pills or cigarettes. Other days, it’s all I think about. The past week I have struggled internally.......oh, how easy it would be to go to the liquor store and drink myself into a stupor. Yes.....that sounds amazing right now, actually. BUT......I won’t. I am strong. I am fierce. I have a choice. I choose to have a healthy mind, body, and life. I am better than my addictions. I will not let that monster win. I’m doing the things I think I cannot do........... 🔥🔥*40 weeks sober*🔥🔥 #healthybody#healthymind#healthylife#kickyouraddictions#iamstrong#loveyourself#yesyoucan#bethechange#dothethingsyouthinkyoucannotdo
Now I know this claim is going to make some vegans upset but we are all entitled to our own opinions and ..... “I believe we were put on this earth to eat both meat & plants!” Don’t get me wrong I think a diet that is focused on mainly plant based is best but you can’t go past the health benefits of eating meat! 🌱
We need a lot of protein to be healthy, to repair our cells & tissues and the best pure source is meat. 🙌🏻 We need a lot of fibre to be healthy, for great digestion, gut health and regular bowel function and the best source plants! 🌱
There is a reason humans were put on this earth as the superior race with an abundance of meat and plants. We are programmed to hunt and gather, it’s primal, it’s in our nature and it’s actually what keeps our eco system healthy and makes the world go around. 🌍
Anyway, meat and plants in the right balance work in a perfect harmony for good health! Like this delicious #lchf warming winter I just created tonight! 🤤
Slow cooked beef curry made with my fav slow cooked meat Osso Buco. The marrow bones not only taste amazing but they are jam packed with gut boosting goodness like collagen and glutamine which helps to line the gut walls preventing conditions like leaky gut syndrome and helps our cells to absorb more micronutrients like essential vitamins and minerals. 🤗
I’ve teamed this dish with a broccoli rice to keep the carbs low, the fibre high and the dish nutrient rich. 👌🏼 Other benefits of this winter warmer include the fact it’s high in both heam and non-heam iron 🌱 and having a sauce made with mainly tomatoes that are high in Vit C we can actually absorb and make use of the iron! A lot of people don’t know that without vitamin C we can’t actually absorb iron into the blood. 🍅
Oh and did I mention this dish is packed with anti-inflammation ingredients like tumeric & ginger! 👌🏼
What a winning combo and the recipe is on its way to dinner club members this Friday. If you want to get the recipe, join the club 🙌🏻 Link in bio! #happyhealthyfoody
🎯Como já devem ter visto em alguns posts♻️atrás, a @luisamastrella está em sua gestação em plena🏋🏽♀️atividade.
🔹Ainda existem muitos mitos e dúvidas em relação à🤸🏾♀️prática de atividade física durante o processo gestacional.🤰🏻
📌Vale lembrar que apesar de alguns cuidados, a gestação não é uma doença.
💢Os cuidados devem sim ser maiores nos✅primeiros 3 meses do processo.🎯Esse é um período de adaptação do corpo para com o feto.
🎯Isso porque o corpo fisiologicamente falando, tende a reagir de forma protetiva.📌Ele começa a ver o feto como um corpo estranho e tende a querer 🔹expeli-lo.
🎯Devido a isso, existe uma necessidade maior de cuidados e🔻menos esforços físicos.
📌A partir do terceiro mês, tendo a liberação do 👨🏻⚕️ especialista, aí sim a mamãe pode retomar (☝🏾eu disse RETOMAR), as suas 🚴🏽♀️atividades físicas normais, porém com adaptações para uma melhor gestação🤰🏻.
💢Por que retomar?
🎯Porque o fato de uma futura mamãe poder treinar durante o processo gestacional,🎯só é viável se ela vem de uma vida🤸🏾♂️ativa antes de engravidar.🤰🏻
🔹✅Dos cuidados e adaptações no treino para a Luísa:(@mastrellagoiania)
📌Exercícios com maior ativação do #CORE , para fortalecer a região dos quadris, que, para quem👀viu em um storie que postei, as cristas ilíacas se🔛afastam, dando mais espaço e consequentemente maior encaixe para o👼🏼bebê no ventre.
📌Pensamos também em exercícios para fortalecer os membros superiores:
✅Peitorais:✔️que tendem a se encurtarem mais devido o fato da mamãe manter uma postura de ombros protusos eqto segura o bebê no colo👉🏾🤱🏻
✅Braços e antebraços:✔️fortalecer para dar mais condição de segurar🤱🏻o bebê no colo.
✅Dorsais do tronco:✔️que sofrem mta sobrecarga e inadequação postural.
🔷Existem muitos detalhes a serem explorados para elaborar um treino para uma mulher em🤰🏻processo gestacional e pós gestação.
. #SNpersonalTrainer #TeamApenasSN #Apenas 🤘🏾
13 1,16518 May, 2019
🎯Eu juro que estava louca pra fazer esse repost!😁@👉🏾Excelente explanação.
👉🏾Isso deve ser repostado varias vezes!♻️
. #Repost@joaoalfredo.pedroso with @get_repost
Quais são os problemas de se utilizar shake para emagrecer ( sem citar marcas 😁😎). Vamos lá: 1) somente o nutricionista é capacitado para elaborar um plano alimentar, fornecendo a necessidade calórica necessária durante o dia além da distribuição adequada dos nutrientes. Quando o paciente substitui uma refeição por um shake, não é possível fazer essa distribuição adequada! 2) “mas eu tomei e emagreci”, qualquer coisa que se faça que promova balanço energético negativo emagrece. Isso não é propriedade só do shake.
👉🏾🎯Se você substituir seu almoço e o jantar por um suco de melancia, tenho certeza que você também irá emagrecer, sem precisar gastar 900 reais =D. O ponto é: isso é saudável? Drogas também emagrecem 🤔🤔 3) “mas é balanceado e rico em nutrientes”. Será que é mesmo ? Em 2010, a Proteste (Associação Brasileira de Defesa do Consumidor), testou dez shakes de emagrecimento e concluiu que todas as marcas analisadas não forneciam alimentação balanceada e, por isso, não deviam ser utilizadas sem a orientação de uma nutricionista. E mesmo que fosse, vários estudos mostram que o organismo aproveita melhor os nutrientes quando adquiridos através dos alimentos. Tem trabalhos mostrando que a suplementação de vitaminas e minerais, por exemplo, não é tão efetivo na saúde quando comparado com o consumo adequado de frutas/verduras/vegetais. 4) Um corte severo de calorias na dieta, causado pela utilização de alguns shakes podem comprometer a saúde, como redução da imunidade, deficiência nutricional e até mesmo perda de massa muscular. . Pois é, não é fácil a vida de quem acredita em shake para emagrecer #nutricao#nutricionista#futuranutri#nutricaoesportiva