É mais fácil sempre encontrar desculpas: falta de tempo, disposição, compromissos... Faça diferente, procure sempre enxergar todas as possibilidades no seu dia. Se coloque em primeiro lugar!
⚠Do you prioritise sleep? Are you a night owl? Or do you struggle to fall asleep?
ℹSleep is a crucial part to living a healthy life. Having enough hours of rest is not only important for your physical health but also your mental health.
It is likely that you can notice the difference in days when you sleep well, to the days that you do not sleep very well, you are more likely to be irritable, sleepy, tired, distracted, short-tempered, you may also have a bigger appetite. .
Here are some tips to help you sleep better.
👉Magnesium-Consuming enough magnesium can help with sleep and insomnia. Magnesium regulates neurotransmitters, which send signals throughout the nervous system and brain. Furthermore, it also regulates the hormone melatonin, which deals with our daily sleep-wake cycles. 👉Cherries. If you are looking for a snack before bed choose cherries. They are a low GI fruit, which means they will increase your blood sugar levels, but they are also said to be one of the few natural sources of melatonin. 👉Stop Drinking Caffeine at night
Research has shown that caffeine produces insomnia. A study found that it reduces slow-wave sleep in the early part of the sleep cycle and can reduce rapid eye movement (REM) sleep later in the cycle. Caffeine raises your cortisol levels, and therefore it is recommended that you avoid drinking caffeine after 11 or 12 o'clock as this can affect your sleep. 👉Wake up early-the earlier you wake up the more energy to expend during the day resulting in you feeling more sleepy.
👉Stick to a sleep schedule- sleep and wake up at the same time.
👉Sleep in a dark room
👉Reduce exposure to light and technology- The blue light emitted by screens on mobile phones, tablets, and televisions restrict the production of melatonin, the hormone that controls your sleep/wake cycle.
I don't have enough time. I'm too busy. 🦋
Sound familiar? It sure does to me because that was my #1
excuse for not eating right & working out. But here are the things I always found time to do:
Watch my shows.
Stand in line at the fast food place.
Mainline social media.
Shop for clothes because I "outgrew " my wardrobe.
I didn't realize at the time I actually thought & moved much slower because of the weight & eating unhealthy .... which wasted so much of my time on this Earth.
We will do what we think is important. I realized only I could do anything about my health through fitness and nutrition. The doctors did what they could. In other words it became important. 🦋
It really is that simple. If it's important to you time will find a way.
What was your #1
excuse before you started your health journey?
Happy Wellness Wednesday .
Time for an afternoon pick me up? Try cycling. There are many reasons to choose bike riding (cycling) as your pass time, but here are 5 Benefits of cycling: .
✨Improves mental well being .
✨Promotes weight loss
✨Builds muscle .
✨Boosts brain power
✨Helps release endorphins (happy hormones) .
It's a beautiful afternoon. Enjoy! 🚲
Just found out that today is my 2️⃣ year Souliversary! 🙏🏽Thank you @soulcycle
for giving me a creative playground to laugh, cry, dance, and do some epic *ish on a bike with some of the best people on the planet 🌎 To my riders—- YOU are the reason I do this💪🏽 I’m so grateful to each and every one of you for allowing me to be a part of your journey! And to every SOUL that has been a part of my #soulcycle
journey from HQ, to my #CLVR
studio teams, programming, fellow instructors and more—- I am so humbled and grateful💕 Lets keep it going #soulfam
Aight ??? “LETS GET IT, LETS GO” 😘 See u on a bike 🚲 — Tonight 5:30p #soulcycleculvercity #culvercity
—-Rest of the schedule for the week in stories☝🏽💋
You deserve this.
Get ready for a day of diving deeper into yourself so you can emerge grounded, relaxed and more directly connected to your own needs: body, mind, and spirit.
Rarely do we give ourselves a day away to dive deeper, to reconnect and to surround ourselves with like-minded women.
Give yourself the gift of a retreat day carefully created by two women who have dedicated themselves to the betterment of women.
⭐️ Women’s Retreat Day
⭐️ with Randi Zinn & @AimeeRaupp
⭐️ October 13th, 10am-5pm
⭐️ Hudson Valley, NY
Elite Whey Protein é uma proteína de altíssima qualidade e, seguindo a tradição Dymatize, tem um sabor inigualável e valor biológico incrível. Ainda fornece, uma baixa taxa de colesterol, baixa quantidade de sódio, evitando retenção hídrica, oferece 25g de proteína por dose.
Elite Whey Protein da Dymatize contém níveis muito elevados de Anti-Catabolic aminoácidos de cadeia ramificada (BCAAs). Estes BCAAs são uma excelente fonte de combustível extra muscular que pode ser esgotada durante um treino intenso. Estes mesmos BCAAs são usados para reparar e ajudar no crescimento das células. Elas são utilizadas pelas células musculares rapidamente após um treino intenso e são uma parte importante de uma dieta eficaz.
A Dymatize tem uma reputação de nosso grande degustação de proteína de alta qualidade. Elite não tem adição de açúcar, a frutose, sal ou carboidratos.
📍Nossa loja fica localizada na Avenida Governador Carlos de Lima Cavalcante número 1875 em frente à praça da Bíblia e próximo ao China in box) também temos entrega em domicílio pelo número (81) 996525856
É AMANHÃ na @smartfit
que teremos o campeonato de prancha e nós da Nutri Força iremos presentear o vencedor. 👊🏻💪🏻 Venha participar também. Te esperamos lá! 👊🏻
Börjar planera för nästa års lopp. Tips på roliga och annorlunda tas tacksamt emot
Self- care isn't selfish. You can start with just micro commitments to yourself each day, whether it's eating a nutritious lunch, taking 5 minutes to quiet your mind, or going out for a walk after you eat dinner. A little goes a long way!
I honestly still have so many emotions from yesterday. I’m a brand new commercial pilot (meaning I was just legal to fly for hire on Aug 2nd). My last logbook entry was my multi-engine checkride. And yesterday. I flew a corporate jet. 🤤 That’s like getting to be an opening act for Carrie Underwood after your first school choir performance! 🙈
This plane is brand new. She has about 150 hours flown on her. She costs somewhere around $8million. And I flew her!! .
It was a quick 23 minute flight, but in that 23 minutes we went all the way up to 22,000 feet (the highest I had ever been before as a pilot was 9,500 feet) and I flew an entire traffic pattern before landing. My boss did the take off while I controlled the flaps, landing gear, and radios. Then I took the plane at 22,000’ and hand flew her all the way down to her home airport and landed her. .
I have to do a couple more quick flights and then I’ll be ready to start working trips!! (The trips will be with another experienced pilot, not just me 😇).
If I have learned ANYTHING this year, it is to trust your gut, lead with your heart, and NEVER say no to an opportunity. You never know what the universe has planned for you next so just sit back, relax, and enjoy the ride 🛩