🥙TIPS PARA BEGINNERS🥬
Seguro crees que para empezar a llevar un estilo de vida saludable necesitas comprar los mejores suplementos, “superfoods” del mercado, pasar hambre hereje y hacer una dieta de moda. Es mucho más fácil (y barato) que esto, sólo tienes que enfocarte en lo básico, aquí les dejo mis tips:
🔝Observa y corrige hábitos: VE MEJORANDO UN HÁBITO A LA VEZ. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⚡️Enfócate en un plan sostenible en el tiempo más que en uno pasajero: no te dejes llevar por la desesperación y caigas en dietas de moda y ciclos restrictivos. PACIENCIA Y CONSTANCIA. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥 Evita hacer cambios drásticos: lo más probable es que abandones rápido si lo haces drásticamente. 🥙 Si quieres mejorar tu composición corporal, asesórate con un licenciado en nutrición. A modo general puedes aplicar el plato nutritivo (desliza las fotos). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥗 Antes de enfocarte en suplementos y superfoods revisa lo que comes y asegurate que incluyas suficientes alimentos nutritivos (carbohidratos no refinados ricos en fibra, suficientes proteínas magras, grasas buenas, vegetales y frutas) y que tus acciones diarias te acerquen a tus metas.
🍳 No sacrifiques tus gustos, ¡adáptalos! Transforma tus platos favoritos en versiones más saludables. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥒 Cocina más en casa y disminuye los alimentos procesados. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
💦 Desplaza el consumo de jugos pasteurizados, jugos y refrescos por agua. Puedes empezar con agua con gas, infusiones sin azúcar o saborizar tu agua con frutas/hierbas para aceptarla más. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍬 Reduce el consumo de azúcar: en todas sus presentaciones, identifica el azúcar añadido y deja como consumo ocasional (10%) desliza las fotos para ver cómo lograrlo (foto2). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚴🏻♀️A movernos más: el ejercicio te ayudará a ver resultados más rápido, es SALUD y con 15-30 mins al día es suficiente. Además mantente activo a lo largo del dia (sube escaleras, camina, párate del asiento). ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
¡Espero los ayuden! ¡Los leo!👀
In the last post, we established the three main objectives in handling angry complaints.
Now we will analyse the script that you can use to start defusing a heated situation, and calm an angry customer.
Note that the script provide is just an example, you should edit and tailor it to fit the particular situation you are in.
333 minutes ago
You'll never know!
So we'll never know right? If we don't explore how much better we can be in the areas of our:
Fitness: Whats your daily routine. Do you move or do something?
Fullfillment: (Spirituality) Whatever this means for you. .
Family: Relationships and Kids
How we feel empowered in those areas helps set us free to be who we are and to unlock the possibilities of producing more.
Notice I said the possibility of producing more.
You still need to take action and ownership of results by implementing systems and daily strategies to produce.
But why handicap yourself and play half assed.
Fitness: How do you feel when your body feels sluggish. Do you feel like producing?
Fullfillment: When you feel lost & alone with no direction of what you want, who you want to become, and where you are going? How does that make you feel? How do you produce if you don't even know where you are going & what you want?
Family: You ever try going to work after you've argued with your wife and you feel disconnected from your kids. Do you feel empowered to produce big shit? Actually the truth is you probably feel like shit mentally.
This is what clarityhunt is about. Its's about: *Finding out who you have always been, *Re-awakening yourself to greater possibilities for yourself
*Understanding its possible to play bigger in all 4 areas of your life.
*Implementing small daily routines & habits for intentional living
*Then meeting that person you envisioned yourself becoming
Stay In It! Welcome To The Hunt!
Body goals. Relationship goals. Career goals. Hair goals. Whatever kind of goals, it seems like errrybody and their mom’s got goals.
Here’s the rub: are you actually reaching them? How many New Years resolutions have you started only to fall off the bandwagon 3 months in?
I know you had good intentions, and I know it got difficult, so let’s talk about what happened. This is not me beating you up, because I get you. I was you, and the same stuff happened to me that’s happening to you.
I need you to ask yourself, was your goal: specific, measurable, attainable, realistic, and time-bound? If any one of these was missing, it may have contributed to the lack of you reaching it, which I know you didn’t intend to happen. Keep reading.
Let’s talk about goal setting so that you can actually achieve the things you’d like to without feeling like a horrible failure when you don’t.
Here’s two things you can start implementing today:
1-Avoid outcome goals. Things like: I want to win the triathlon, I want to lose 60lbs, or I want to be the fastest person on the team or win the state championship. While none of these are bad goals, these are just outcomes of behaviors. You can’t always control the outcome. BUT, girl, good news!!! 👇🏼 FOCUS. ON. WHAT. YOU. CAN. CONTROL.
2-Orient your goals around, here it is, *behavior*. For example:
I am going to run 2x a week for 30 minutes at a pace that’s reasonable for me (enter here) for the next month.
I will start lifting weights 2x/week and walking for 30 minutes 3x/week.
I will eat colorful vegetables at least 2/3 meals per day.
I will drink 1/2 my body weight in ounces of water per day.
Catch yourself if you’re beating myself up for not achieving any of these, and get back on the wagon without delay. 💥Setting behavior goals actually works because you are choosing to focus on behaviors you are intending to *practice*and *repeat*. 💥Here’s the real stuff: it’s not sexy. It’s not always fun, and it takes discipline. It takes time.
Just start with something-doesn’t matter how big or small it is. JUST START!
Tag a girl who needs to hear this!
5127 minutes ago
Did you know....🤔
It takes 21 days to form a habit
90 days to make that habit a permanent part of your lifestyle?
Think of something you’ve been wanting to improve in your life—-mindset? becoming a morning person? Stress levels? Health? Energy?
What’s one thing you can start doing TODAY and continue doing for the next 90 days to make it part of your lifestyle?
I’d love to hear what your going to make into a lifestyle! 👇
One of the most effective ways to make profound changes in your life.
Given patience and consistency, the accumulative nature of habits will start to take effect before you know it.
Habitual task completion before starting another task (something I'm a little guilty of from time to time) is a simple way to create clarity, increase focus and decrease stress.
Be mindful of your work process and create space in your life by being consistent with your task completion. -
'What you think, you become. Be careful of your thoughts, for your thoughts become your words. Be careful of your words, for your words become your actions. Be careful of your actions, for your actions become your habits' -Ghandi
Именно привычки во многом определяют будущее. Хорошие или плохие, зависит от человека, его решений и взглядов на жизнь. .
Очень часто успех строится на мелких ежедневных привычках, а не на силе воли, как принято считать. Да, сила воли тоже важна, но круглосуточно не получится себя постоянно «пушить» вперёд. Тут путь только в депрессию или больницу. .
Вставая каждое я не заставляю себя чистить зубы и умываться, я делаю это «на автомате» то есть — это привычка. Есть конфету с кофе после обеда — это тоже привычка. .
Для того, что б какое-то действие стало привычкой нужно ВРЕМЯ. 21 или 60 дней ученые спорят и зависит от привычки. Но мы уже точно знаем, что сила воли требуется только вначале, пока действие не становится привычкой. А дальше уже на автопилоте. Это касается всех сфер жизни, еды, кофе, утрешних прогулок, тренировок, сна whatever. .
Я стараюсь постоянно анализировать свои привычки и искоренять, те что мне не нравятся и вводить что то новое и полезное. Мой трекер на ближайший месяц в фото. .
С научной точки зрения @funastacia это очень удачно объясняет и мотивирует. .
Я и так всегда работаю над своими привычками но @funastacia разыгрываем гарвардскую канцелярию, а уж это я точно не могу пропустить. Так что теперь у меня социальная ответственность с привычками на 4 недели и возможно карандаш из гарварда пополнит мою коллекцию карандашей 🙏🏼🤞🏻
3040 minutes ago
Hi Guys so you would have seen I have been posting this week offering free sessions surrounding unilateral exercise selection and execution.
Why is this so important to both you and me? .
Well let me tell a story to give you some context. For the last 7 years I’ve dealt with ongoing back pain that has left me in a mentally crippled state at times identifying myself as broken and believing that I was at times never going to be the same.
It wasn’t until I saw @drmattwall at Progressiveressive Chiropracticpractic that I really understood how the imbalances and compensatory patterns in my body were driving me through a continuous cycle going up and down.
Matt really introduced me to the power of unilateral exercise and how it works when applied correctly. Matt’s approach is to educate his patients in order for them to succeed in and out of the gym.
This approach really empowered me and is something I now use with all my clients making sure they feel empowered and successful each session.
So back to why this is important to you? If you’ve ever had any sort of unexplained ongoing aches and pains then you most probably have some sort of imbalance in various chains of muscles within your body. Through our sessions together you will learn why your body does what it does and how we will overcome those hurdles so you too will be educated and empowered by what you learn in our sessions.
How will you learn about these imbalances?
Simple, as you shift weight from one side of the body to the other we are quickly able to see which side is stronger in various positions. I will walk you through what is happening step by step
Why is that important?
By using simple exercises we are able to treat potential future injuries and get you into a more stable position in order to make the most of your training!
If this sounds like something that interests you and you know you will benefit from learning more about unilateral exercise DM me for time and confirmation!
. #habits #37yroldmale #surryhills #motivation #rehab #injuryfree #strength #progression #posture #behaviours #behaviourchange #lifestylegoals #livelong #familyman #fulfillment #social #socialh
The Cardinal Rule of Behavior Change: “What is immediately rewarded is repeated. What is immediately punished is avoided.” Put these tools in your toolbox for breaking bad habits.
Do you have any stories of habits you’ve broken? I’d love to hear about it in a comment or DM!
Episode 2 of PIVOTAL CONVERSATIONS with @brendon310
In this episode Kyle has a conversation with Brendon Ayanbadejo. @brendon310 is an ex professional footballer who played in the NFL for 10 plus years. Not only did he play, but he overcame adversity and became a 3 time Pro Bowler and won the superbowl championship with the Baltimore Ravens. After finishing his career as a professional footballer, Brendon continued his success in the field of business, playing an integral role in the growth of Orange Theory Fitness which is one of the fastest growing franchises in US history with over 1200 locations. Kyle & Brendon discuss the principles of success that that have allowed Bendon to defy the odds and have success in every aspect of his life.
10646 minutes ago
99% of the time my work is getting done at my kitchen table, dishes piled in the sink, and a half full cup of cold coffee is in my hand. If you asked me at 5 years old what I wanted to be when I grow up I would have said a vet. If you would have asked me 5 years ago what I wanted to be I would have said a Physician Assistant. But if you were to ask me 5 minutes ago, my response would have been -better than yesterday- I can’t say for certain what my future holds but I can say for sure that I’ll always be willing to work for something better. 🌟 what do you want to be?? You’re in the drivers seat to make it happen! #healthiestself
Episode 2 of PIVOTAL CONVERSATIONS with @brendon310
In this episode I have a conversation with Brendon Ayanbadejo. @brendon310 is an ex professional footballer who played in the NFL for 10 plus years. Not only did he play, but he overcame adversity and became a 3 time Pro Bowler and won the superbowl championship with the Baltimore Ravens. After finishing his career as a professional footballer, Brendon continued his success in the field of business, playing an integral role in the growth of Orange Theory Fitness which is one of the fastest growing franchises in US history with over 1200 locations. Brendon and I discuss the principles of success that that have allowed Bendon to defy the odds and have success in every aspect of his life.
It's been 12 weeks. 3 long months. In all that time I've gotten into the habit of:
➡️going to the gym M-F 🏋🏻♀️
➡️cycling 🚴♀️ M,W(x2),F
➡️🧘♀️yoga Mon + Thurs
➡️x2 daily 🐶 walks
This all started when I had a conversation with myself a few weeks ago. It was a deep look into my gym habits, which have been like a roller coaster. I'll be good for a few weeks and then drop off again for a few weeks.
Doing this repeatitively over the last couple years has kept the weight from going anywhere and I even started putting I back on. The effects this lifestyle has had on my mental health is even worse.
A small part of it is not having my dream body. Moreso it has been how I feel physically.
👉Walking up the stairs became a challenge.
👉All I wanted to do was eat and sleep.
👉I was getting irritated over seemingly nothing.
👉I had no motivation to do anything.
The conversation I had with myself was one of commitment. By committing to make my physical health a priority, I've gotten healthier mentally. I'm in a place where I can start working on my mental health.
I may not be at the destination I want but I'm proud of the journey I'm on.
621 hour ago
DOLOR Y SUEÑO 💯
Interesante estudio que relaciona la influencia de la hora de dormir 😴 con el dolor.
Rainy day blues? 🌧 Let us start an one-to-one, dermatologist dialogue with you on how to brighten your complexion and let the best version of yourself shine through ✨
Discover what is possible for your skin needs and wants at my
N E W P R A C T I C E L O C A T I O N 👩🏻⚕️
☝🏻Main page for contact information☝🏻
. #mdml #growandglow
3011 hour ago
It’s not motivation you lack, its discipline.
This is why you create habits & routine. If I woke up everyday and just asked myself if I had the motivation to workout or the motivation to eat veggies instead of chips or the the motivation to meditate instead of ready, I would probably not be working out and eating well as much as I do.
You build these habits into your daily routine so you don’t even have to think about them, you just do them because. There will be days you are feeling great and wanna do all the things and other days you don’t want to do anything.
Outfit: @kefiusa code GRACE to save 15%
🎥: Grace Leon
Theme of September ➡️ change
Humans are creatures of habit. Some of our habits support our best selves, and some of our habits could benefit from our attention and perhaps adjustment.
There is a Sanskrit term, samskara, that (loosely translated) means our conditioned ways of doing, perceiving, being. We get really used to being where we are, and a pattern is created. As yogis, there is an open-ended challenge to always look for our samskaras in our lives - and to be open to and maybe even proactive about changing the things we can and need to.
Changing a habit can feel hard. It’s not a process that happens overnight. At present, nothing teaches me this better than running, hence that last pic 😉 (where I was so crushed from running in the heat that I actually just sat right down at the end of my run). Lots of sweaty runs, lots of pushing in order to be a little faster, a little stronger, and run a little bit further. Thank you to Olympian @karagoucher for her thoughts on acknowledging the small victories (and for her example! She is an incredible runner, mother, and women’s advocate!!) and author @james_clear for his wise words on getting to know and work with our habits (I enjoyed your book immensely!) Thank you also to all who came to class these past few days! 🙏❤️. It is always an honor to be with my fellow Pilates and yoga students in whatever space we happen to cross paths ☺️
Would you believe, Selah isn’t a confident reader? This kid’s vocab + comprehension are #stellar , yet it’s in this area her patience gets worked a little harder. Funny how / when we are genuinely interested and hungry for information it doesn’t feel like work to obtain it. The inner critic is #quiet compared to the fulfillment of desire. In this instant, she reads with confidence and ease. 2nd grader! This week she has been inspired by Dragons!?!🐉 word of the day: #prehensile (yes I looked it up/ yes she knew exactly what it was) #chapterbook#read#readinginbed#daughter#bliss#healthy#habits
La disminución de serotonina en nuestro cuerpo también puede afectar la digestión, el apetito, y hasta el deseo sexual.
Muchas veces, pacientes con estos síntomas son medicados con Triptanes que son receptores de serotonina. Estos se encargan de regular los síntomas de la ansiedad y la depresión, por ejemplo. Lo único que estos medicamentos, como muchos otros de venta libre, sólo bloquean el mensaje de sentirse triste y con miedo. Por eso es que a veces no sabes cómo sentirte, si triste, o con miedo, o enojado y te confundes y te desesperas aún más porque ahora ya no sabes ni cómo debes sentirte. Es decir, la causa de estos sentimientos siempre existe, pero no logras hacer la conexión para sentir o expresar este sentimiento.
Y, créeme, te comprendo.
La ventaja es que tú mismo puedes aumentar la producción de esta serotonina sin tener que “ayudarte” de estos químicos.
Durante el resto de la semana te cuento cómo.
Si necesitas hablar con alguien que te entienda y no te juzgue y que te entienda que te da lo mismo recuperar la vida que llevabas o no, debes unirte a nuestro grupo de apoyo. Nos estaremos reuniendo los sábados por la tarde. Si te llama la atención y quieres hablar, mándame un mensajito para brindarte más detalles. Sólo escribe, qué más da.
El cupo está quedando súper limitado. Y este puede ser el llamado que estabas esperando.
Recuerda que no estás solo. Vales mucho. Y te mereces lo mejor. Hazlo ahora. . . . . . . . . . . . . . . . . . ~Cambia tus hábitos de pensamiento~ . . . . . . . . . . . . . . . . #ReseteaTuMente#elsalvador#psicologia#valor#psicologiaelsalvador#saludmental#PNL#psychologist#grit#attitude#win#dharma#habits#action#motivation#focus#imagination#inspiration#education#leadership#greatness#create#believe#truth#mindpower#responsibility#success#sinmiedos#nutretumente#noseasnormalsemejor
801 hour ago
Yes, I #bulletjournal . I did cut back this year and purchased a planner and tweaked it to my needs. Next year I think I will go back to my regular #bujo ways. 😁 Anyhow, journals are an incredibly powerful tool for not just planning but creating positive behaviors. I’ve been pretty lax with my supplements, water, and bed time...so, I’ve added some ways to keep myself on track. What do you do to keep yourself on track? #habits#habittracker#planning#metime#health#selfcare
Kare’s son and her testimony This is my son Josh!
Doing some birthday clothes shopping!!! How can I say no...he looks incredible
from a size 40 to a 32 pants!!! XXL shirts to smalls and mediums.
So, so PROUD!
1 year apart! Birthday to Birthday 🎁 #healthwrightnow#myheartbeat #chasinghealth#habits#choices
The Sunglasses brand that started it all... @Rayban !! I was perusing the website (as I do with so many brands and shop, anyone feelin me?) and they had $70 off polarised glasses! SO of course I bought some Clubmaster Classics... you have to protect your eyes in the sun right?
Anyways I havnt bought glasses for at least a year since my eyes just fixed themselves and I dont need them anymore (more on that later, when I get some optometrist opinions haha!) so really happy with these gorg glasses 😍. Even got to test them out Saturday in Melbourne! Was sunny for nearly all of the day PTL 🙌🏻! Do you have a favourite brand or style you would recommend and why? ❤️
521 hour ago
This is Kathy’s story:
“I thought that first picture was the way I would always look. After being on thyroid medication for many years, then thyroid cancer, followed by a clean bill of health, I just thought I would always be overweight.
I am so thankful I tried this program and I am happy to say that it works!
I lost 35 lbs and 5 clothing sizes in 4.5 months. The lab results at my last wellness visit were the best they have ever been. My doctor is very pleased with my weight loss & lab results and told me to keep up the good work. (How often do you hear doctors say that?!?)
Learning healthy habits through this program has helped me maintain the weight loss, too.
Now, I am paying it forward and helping others succeed in getting healthy!”
Do your college kids have a long-term financial plan? It is more important than ever to teach and instill good spending habits to help plan for their futures upon college graduation. Check out my latest blog to see tips to pay off their student loans faster, a practical budget to prepare for a downpayment, and factors critical for homeownership. Link in bio.
This is the biggest piece of advice I can give to anyone genuinely looking to make positive change in their life: 👏🏼Make👏🏼 It👏🏼 A👏🏼 Habit👏🏼 Motivation gets you started. You read an uplifting quote, you watch an encouraging film, you see someone doing something that excites you; it all helps you get STARTED.
But those emotions will fade. You won’t wake up motivated every day of your life and excuses may start to grow like weeds on your pathway to success. When the drive of motivation stops, habits will keep you GOING. You will have learned to do things ritualistically to the point of not giving it a second thought. Example: Working out, eating healthy, being productive, etc. These habits are created over time. The only way to create new habits is to be CONSISTENT! ⏱ In order to set yourself up for success, you have to create a daily schedule that works with your life and responsibilities.
One study showed it can take an individual anywhere from 18-254 days to create a new habit. 🙄 Whether you are the type to change quickly or the type that takes more time, both groups require cognitive effort to change their behavior and put in the work to create a new habit and thus a new LIFESTYLE. 💚