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5 daily stretches to improve your mobility

5 daily stretches to improve your mobility

by | Feb 25, 2023 | Blog, Fitness

5 daily stretches to improve mobility

5 daily stretches to improve mobility

Stretching is a physical exercise in which a specific muscle or group of muscles is deliberately elongated in order to improve the muscle’s elasticity and flexibility. This is typically done in order to prevent injury, reduce muscle soreness, or improve athletic performance. Stretching can be done either passively, by holding a position with the help of a partner or an object, or actively, by moving a limb through its full

How does stretching help improve mobility?

Stretching can help improve mobility by increasing flexibility and range of motion in joints and muscles. This can allow for easier and more fluid movements, reducing the risk of injury and discomfort during physical activities. Regular stretching can also help reduce muscle tightness. Muscle tightness can lead to imbalances and restriction of movement over time. By stretching regularly, you can maintain or improve your body’s overall flexibility, helping to keep you active and mobile.

5 daily stretches to improve your mobility:

Stretching is a great way to improve mobility and reduce the risk of injury. Here are five daily stretches you can incorporate into your routine to help improve your overall flexibility:

  • Hamstring stretch: Stand with your feet hip-width apart and bend forward at the waist, reaching towards your toes. Hold the stretch for 20-30 seconds, then release.
  • Quad stretch: Stand with your feet hip-width apart and bend your right knee, bringing your heel towards your butt. Hold onto your ankle with your right hand and hold the stretch for 20-30 seconds, then switch sides.
  • Shoulder stretch: Interlace your fingers behind your back and straighten your arms. Hold the stretch for 20-30 seconds, then release.
  • Tricep stretch: Stand with your feet hip-width apart and reach one arm overhead, bend your elbow, and reach towards your middle back with the opposite hand. Hold the stretch for 20-30 seconds, then switch sides.
  • Low back stretch: Lie on your back with your knees bent and feet flat on the floor. Cross one ankle over the opposite knee, then gently pull the raised knee towards your chest. Hold the stretch for 20-30 seconds, then switch sides.

It’s important to warm up before stretching to help prevent injury. Hold each stretch for 20-30 seconds and focus on deep, steady breathing. Repeat each stretch 2-3 times, and be mindful of your body’s sensations during the stretch, avoiding any pain or discomfort.

Tips to improving your self-esteem

by | Feb 22, 2023 | Blog, Self-care

7 health benefits of losing weight naturally

Tips to improve your self-esteem

Self-esteem is a person’s overall sense of self-worth or personal value. It’s the way individuals perceive and evaluate themselves, including their thoughts and beliefs about their own abilities, qualities, and value as a person.

Self-esteem can be influenced by a variety of factors, including past experiences, relationships, cultural norms, and personal achievements. High self-esteem is characterized by a positive and confident self-image, while low self-esteem is characterized by negative and self-critical thoughts and beliefs.

Self-esteem is important because it affects many aspects of a person’s life, including their relationships, decision-making, and overall well-being. People with high self-esteem tend to have better mental health, stronger relationships, and greater resilience in the face of life’s challenges. Conversely, low self-esteem can lead to feelings of anxiety and depression, as well as difficulties in personal relationships and work.

Here some tips to improving your self-esteem

Improving self-esteem involves developing a positive and confident attitude towards yourself and your abilities. Here are some tips to help you improve your self-esteem:

Practice self-care: Engage in activities that make you feel good, such as exercise, hobbies, or spending time with friends and family.

Challenge negative thoughts: Be aware of negative self-talk and challenge those thoughts by reframing them in a positive light.

Focus on your strengths: Identify and focus on your strengths and abilities. Celebrate your accomplishments, no matter how small.

Surround yourself with positive people: Surround yourself with positive, supportive people who encourage and uplift you.

Set achievable goals: Setting and achieving goals can help boost self-esteem and confidence. Start with small, achievable goals and gradually work your way up.

Practice gratitude: Focusing on what you’re grateful for can help shift your perspective and improve overall mood.

Seek professional help: If you’re struggling with low self-esteem, consider seeking the help of a self-care or self-esteem coach, therapist, or counselor. They can provide you with support and guidance as you work to improve your self-esteem.

Remember, self-esteem is built over time, through consistent effort and practice. Be patient and kind to yourself, and focus on making positive changes that support your overall well-being.

Sample 12-week workout plan for building muscle and losing weight

by | Feb 2, 2023 | Blog, Fitness

Sample 12-week workout plan for building muscle and losing weight

For someone looking to improve their fitness and overall health, 12-week exercise programs are important for several reasons for myself. First, a 12-week program provides enough time to see noticeable improvements in my fitness levels but is short enough to prevent boredom or burnout. Second, it helps me measure progress. With a 12-week program, I can track my progress and see the results of my efforts, which keeps me motivated and on track. Third, it helps me establish a routine and create habits. Sticking to a 12-week exercise program, I can set a healthy exercise routine that becomes a natural part of my lifestyle. Fourth, it helps me set realistic goals. A 12-week program gives me a specific, achievable goal to work towards, rather than having loose exercise goals. Fifth, it helps me create focus and structure. A 12-week program provides focus and structure, which helps me stay organized and on track with my fitness goals. Overall, 12-week exercise programs effectively improve my fitness levels, establish healthy habits, and see measurable progress towards my fitness goals.

Benefits of completing a 12-week exercise program

A 12-week exercise program has several benefits, including:

  • Increased muscle mass and strength: Regular resistance training exercises, such as weightlifting, can help increase muscle mass and strength, which can improve overall physical performance and reduce the risk of injury.
  • Improved cardiovascular health: Cardio exercises, such as running or cycling, can help improve cardiovascular health by increasing heart and lung function and reducing the risk of heart disease.
  • Weight loss: A combination of strength training and cardio can be effective for burning fat and promoting weight loss.
  • Better mental health: Exercise has been shown to boost mood, reduce stress and anxiety, and improve overall mental health.
  • Improved bone density: Weight-bearing exercises, such as squats and lunges, can help improve bone density and reduce the risk of osteoporosis.
  • Better sleep: Exercise has been shown to improve sleep quality and help people fall asleep faster.
  • Increased flexibility and balance: Stretching and balance exercises can help improve flexibility, balance, and reduce the risk of falls.

Overall, a 12-week exercise program can lead to significant physical and mental health benefits, and help people achieve their fitness goals.

12-week exercise plan to build muscle and lose weight

Here’s a 12-week workout plan for building muscle and losing weight:

Week 1-4: Monday: Back and Biceps

  • Warm-up: 10 minutes of cardio (e.g., walking, jogging or jumping jacks)
  • Pull-ups: 3 sets of 8-12 reps
  • Lat pull-downs: 3 sets of 8-12 reps
  • Dumbbell rows: 3 sets of 8-12 reps
  • Barbell bicep curls: 3 sets of 8-12 reps
  • Dumbbell hammer curls: 3 sets of 8-12 reps
  • Cardio: 30 minutes of steady-state cardio (e.g. walking, cycling or running)

 

Tuesday: Chest and Triceps

  • Warm-up: 10 minutes of cardio
  • Bench press: 3 sets of 8-12 reps
  • Dumbbell flys: 3 sets of 8-12 reps
  • Push-ups: 3 sets of 8-12 reps
  • Skull crushers: 3 sets of 8-12 reps
  • Cable tricep extensions: 3 sets of 8-12 reps
  • Cardio: 30 minutes of steady-state cardio

 

Wednesday: Shoulders

  • Warm-up: 10 minutes of cardio
  • Overhead press: 3 sets of 8-12 reps
  • Dumbbell lateral raises: 3 sets of 8-12 reps
  • Dumbbell front raises: 3 sets of 8-12 reps
  • Dumbbell shrugs: 3 sets of 8-12 reps
  • Cardio: 30 minutes of steady-state cardio

 

Thursday: Legs

  • Warm-up: 10 minutes of cardio
  • Squats: 3 sets of 8-12 reps
  • Deadlifts: 3 sets of 8-12 reps
  • Lunges: 3 sets of 8-12 reps per leg
  • Calf raises: 3 sets of 12-15 reps
  • Cardio: 30 minutes of steady-state cardio

Friday: Cardio

  • Warm-up: 10 minutes of cardio
  • 45-60 minutes of high-intensity interval training (HIIT)

Week 5-8:

  • Increase the weight used for each exercise by 5-10 pounds.
  • Increase the reps for each exercise by 2.

Week 9-12:

  • Increase the weight used for each exercise by 5-10 pounds.
  • Increase the reps for each exercise by 2.

Note: It’s important to listen to your body and only increase weight and reps if you can perform the exercises with proper form. Take a rest day if needed. Stay hydrated and fuel your body with nutrient-dense foods.

It is important to maintain proper form throughout the exercise to avoid injury and maximize results. Start with lighter weights and gradually increase resistance as your strength improves.

If you have any concerns about your form or the exercise, it’s recommended to consult with a certified personal trainer or physical therapist for guidance.

 

7 health benefits of losing weight naturally

7 health benefits of losing weight naturally

by | Feb 1, 2023 | Blog, Fitness

7 health benefits of losing weight naturally

7 health benefits of losing weight naturally

We all know it is important to lose weight naturally. But most do not know what that means, let alone apply it in their lives. 

What does it mean to lose weight naturally?

Losing weight naturally means losing weight through making healthy lifestyle changes, such as adjusting your diet and increasing physical activity, rather than relying on quick fixes or fad diets. It also means losing weight in a way that is safe and sustainable, without the use of drugs, supplements, or extreme calorie restriction.

Natural weight loss focuses on making changes to your diet and lifestyle that are sustainable and realistic, allowing you to lose weight at a gradual and healthy pace. This includes eating a balanced diet of whole, unprocessed foods, reducing calorie intake, increasing physical activity, getting adequate sleep, and managing stress.

The goal of natural weight loss is to create a healthy, balanced lifestyle that supports long-term weight management and overall health and well-being.

Here are 7 health benefits of losing weight naturally:

Improved health markers: Natural weight loss can help lower blood pressure, improve cholesterol levels, and reduce the risk of type 2 diabetes.

Increased energy: By reducing excess body fat, you may experience an increase in energy levels.

Better sleep: Losing weight can also improve sleep quality, helping you feel more rested and rejuvenated.

Improved self-esteem: Achieving a healthier weight can boost self-confidence and self-esteem.

Better physical function: Being at a healthy weight can improve physical function and mobility, making daily activities easier and reducing the risk of injury.

Reduced risk of chronic diseases: Excess body fat is associated with a higher risk of chronic diseases such as heart disease, stroke, and certain cancers. Losing weight can reduce this risk.

Improved mental health: Weight loss can improve mood, reduce stress and anxiety, and improve overall well-being.

Remember, slow and steady weight loss is more likely to be sustainable in the long term. Rapid weight loss can be harmful to your health and is often not sustainable.

Please book a 30-minute complimentary self-care coaching session below if you’d like to help lose weight naturally by increasing your physical activity, improving your self-esteem, enhancing your nutrition, and relieving stress.

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5 tips on how to build muscle naturally

by | Feb 1, 2023 | Blog, Fitness

5 tips on how to build muscle naturally

5 tips on how to build muscle naturally

Building muscle naturally requires strength training, proper nutrition, and adequate recovery time.

Here are 5 tips to help you build muscle:

  • Strength training: Incorporate strength training exercises into your routine, such as weightlifting, bodyweight exercises, or resistance band exercises. Focus on progressive overload by gradually increasing the weight or resistance you use.
  • Adequate protein intake: Consume enough protein to support muscle growth. Good protein sources include lean meats, dairy products, eggs, beans, and soy products.
  • Carbohydrates and healthy fats: Incorporate carbohydrates and healthy fats into your diet to provide energy for your workouts and to support overall health. Good carbohydrate sources include whole grains, fruits, and vegetables, while healthy fats can be found in nuts, seeds, avocado, and olive oil.
  • Rest and recovery: Allow your muscles time to recover between workouts by getting adequate sleep and stretching regularly.
  • Consistency: Stick to a consistent workout routine and eat a balanced diet to see results. Building muscle takes time and consistency, so be patient and persistent.

It’s also important to speak with a healthcare professional before starting any new exercise or nutrition program, especially if you have any underlying health conditions.

If you’d like help with your nutrition, physical exercise, and ways to find rest and recovery, please book a 30-minute complimentary self-care coaching session below.

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