#30 day yoga journey

[jessie-shapiro]

Yoga vs. Gym: Unraveling the Science Behind Which is Better for Your Health

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‍ Are you torn between hitting the gym or joining a yoga class for your fitness needs? You're not alone. The debate between yoga and gym workouts has struck a chord with health enthusiasts around the world. But which one is truly better for your health? In this article, we delve into the science behind these two popular forms of exercise to help you make an informed decision.

The benefits of yoga

Yoga, rooted in ancient practices, offers a holistic approach to fitness, combining physical postures, breathing techniques, and meditation. The benefits of yoga extend beyond just physical well-being. Research has shown that regular yoga practice can improve flexibility, increase joint range of motion, and enhance overall body strength. The various poses in yoga help to stretch and lengthen muscles, leading to improved flexibility over time. Moreover, the focus on deep breathing during yoga can enhance lung capacity and oxygen intake, improving cardiovascular health.

But the benefits of yoga go beyond the physical. Numerous studies have highlighted the positive effects of yoga on mental health. The combination of physical movement and mindfulness in yoga helps to reduce stress, anxiety, and depression. The practice of mindfulness during yoga promotes a sense of calm and relaxation, allowing individuals to better manage their emotions and improve their overall well-being. Furthermore, the meditative aspects of yoga can enhance self-awareness and promote a more positive outlook on life.

The benefits of going to the gym

Gym workouts, on the other hand, focus on strength training, cardiovascular exercises, and high-intensity workouts. The benefits of hitting the gym are well-documented and can have a significant impact on your overall health. One of the main advantages of gym workouts is the ability to build and maintain muscular strength. Resistance training exercises, such as lifting weights or using resistance machines, help to increase muscle mass, improve bone density, and enhance overall strength.

In addition to strength training, gym workouts also offer cardiovascular benefits. Engaging in activities like running on a treadmill, cycling, or using an elliptical machine can improve heart health, increase stamina, and burn calories. Regular cardiovascular exercise has been linked to a reduced risk of cardiovascular diseases, such as heart attacks and strokes. Moreover, the high-intensity workouts often found in gym settings can help individuals achieve weight loss goals and improve body composition.

The science behind yoga and its impact on health

The practice of yoga has been studied extensively, and the science behind its benefits is well-established. Yoga has been shown to have a positive impact on various aspects of physical health. Research has found that regular yoga practice can lead to improvements in flexibility and joint range of motion. This is due to the stretching and lengthening of muscles that occurs during yoga poses. In fact, a study published in the Journal of Physical Therapy Science found that just 12 weeks of yoga practice significantly improved flexibility in the participants.

More information: The Science Behind the Benefits of Crow Pose

Moreover, yoga has been shown to have beneficial effects on cardiovascular health. The deep breathing techniques used in yoga help to increase lung capacity and oxygen intake, improving overall respiratory function. This can lead to a decrease in resting heart rate and blood pressure, reducing the risk of cardiovascular diseases. A study published in the European Journal of Preventive Cardiology found that regular yoga practice was associated with a lower risk of developing cardiovascular diseases, including heart attacks and strokes.

The science behind gym workouts and their impact on health

Gym workouts, on the other hand, have a different physiological impact on the body. Strength training exercises, such as lifting weights, have been shown to increase muscle mass and strength. This is due to the stress placed on the muscles during resistance training, which leads to the activation and growth of muscle fibers. A study published in the Journal of Applied Physiology found that resistance training resulted in significant increases in muscle size and strength in both men and women.

In addition to muscular strength, gym workouts also have a positive impact on bone health. Weight-bearing exercises, such as squats and lunges, help to increase bone density and reduce the risk of osteoporosis. According to a study published in the Journal of Aging and Physical Activity, regular weight-bearing exercise was associated with higher bone mineral density in postmenopausal women.

Comparing the physical benefits of yoga and gym workouts

When it comes to the physical benefits, both yoga and gym workouts offer unique advantages. Yoga is known for its ability to improve flexibility and joint range of motion. The various poses and stretches in yoga help to lengthen and stretch muscles, leading to improved flexibility over time. This can be particularly beneficial for individuals who have tight muscles or suffer from conditions such as back pain or arthritis.

On the other hand, gym workouts focus on building muscular strength and endurance. The resistance training exercises performed in the gym help to increase muscle mass, improve bone density, and enhance overall strength. This can be advantageous for individuals who want to build muscle, improve athletic performance, or prevent age-related muscle loss.

Mental health benefits of yoga and gym workouts

While both yoga and gym workouts have physical benefits, they also have a significant impact on mental health. Yoga, with its emphasis on mindfulness and meditation, has been shown to reduce stress, anxiety, and depression. The combination of physical movement and deep breathing in yoga promotes relaxation and helps individuals manage their emotions better. Moreover, the meditative aspects of yoga enhance self-awareness and promote a more positive outlook on life.

Gym workouts, on the other hand, can improve mental health by releasing endorphins, which are natural mood-boosting chemicals in the brain. Engaging in high-intensity workouts in the gym can lead to a sense of accomplishment and improved self-esteem. The social aspect of going to the gym, such as connecting with others and being part of a community, can also have positive effects on mental well-being.

Finding the right balance: Incorporating both yoga and gym workouts

Instead of viewing yoga and gym workouts as mutually exclusive, it's possible to incorporate elements of both into your fitness routine. Many fitness enthusiasts find that a combination of yoga and gym workouts offers a well-rounded approach to physical and mental well-being.

For example, you can start your workout with a yoga session to warm up your body, improve flexibility, and promote mindfulness. This can be followed by a gym workout that focuses on strength training and cardiovascular exercises. By combining the benefits of both yoga and gym workouts, you can maximize the positive impact on your overall health.

Yoga and gym for specific health goals

Depending on your specific health goals, you may find that yoga or gym workouts are more aligned with your needs. If you're looking to improve flexibility, manage stress, and promote mindfulness, yoga may be the ideal choice for you. On the other hand, if your goals include building muscle, improving cardiovascular fitness, or achieving weight loss, gym workouts may be more beneficial.

It's important to listen to your body and choose the form of exercise that feels right for you. Experiment with different types of yoga classes or gym workouts to find what resonates with you the most. Remember that everyone's fitness journey is unique, and what works for one person may not work for another.

Conclusion: Choosing what works best for you

In the debate between yoga and gym workouts, there is no definitive answer as to which is better for your health. Both options offer unique benefits that can positively impact your physical and mental well-being. The key is to find the right balance and incorporate elements of both into your fitness routine.

If you're looking for increased flexibility, stress reduction, and improved mindfulness, yoga can be a valuable addition to your routine. On the other hand, if building muscle, improving cardiovascular fitness, or achieving weight loss are your goals, gym workouts can provide the necessary tools and equipment.

Ultimately, the choice between yoga and gym workouts comes down to personal preference and individual goals. The most important thing is to find an exercise regimen that you enjoy and can stick to in the long run. Whether you choose yoga, gym workouts, or a combination of both, the journey to better health starts with taking that first step. So lace up your sneakers or roll out your yoga mat, and embark on a path to a healthier, happier you.

[thailand-yoga-teacher-training]

Unlocking the Power Within: 8 Yoga Poses to Naturally Control Cholesterol Levels

Cholesterol is a waxy substance found in the blood that is essential for the body to function properly. However, when cholesterol levels become imbalanced, it can lead to a variety of health problems, including heart disease. High levels of LDL (low-density lipoprotein) cholesterol, also known as "bad" cholesterol, can build up in the arteries and increase the risk of heart attacks and strokes. On the other hand, HDL (high-density lipoprotein) cholesterol, or "good" cholesterol, helps remove LDL cholesterol from the bloodstream, reducing the risk of heart disease.

The role of yoga in managing cholesterol levels

While diet and medication are commonly used to manage cholesterol levels, the practice of yoga can also be an effective complementary therapy. Yoga combines physical postures (asanas), breathing exercises (pranayama), and meditation to promote overall health and well-being. By incorporating specific yoga poses into your routine, you can naturally control cholesterol levels and improve heart health.

Benefits of practicing yoga for cholesterol control

The benefits of practicing yoga for cholesterol control extend beyond managing cholesterol levels. Regular yoga practice can also reduce blood pressure, improve blood circulation, increase lung capacity, and enhance overall cardiovascular health. Additionally, yoga promotes relaxation and reduces stress, which are important factors in maintaining healthy cholesterol levels. By incorporating yoga into your daily routine, you can experience a holistic approach to cholesterol management that addresses both physical and mental well-being.

Yoga poses to reduce LDL (bad) cholesterol

Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the ground, pressing your feet and shoulders into the mat. This pose stretches the chest, neck, and spine while stimulating the abdominal organs and thyroid gland, which helps lower LDL cholesterol levels.

Bow Pose (Dhanurasana): Lie on your stomach with your arms by your sides. Bend your knees and reach back to grab your ankles. Lift your chest and thighs off the ground, creating a bow shape with your body. This pose strengthens the back muscles and stretches the entire front of the body, improving digestion and reducing LDL cholesterol.

Plow Pose (Halasana): Lie on your back with your arms beside you. Lift your legs over your head, touching your toes to the ground behind you. Support your lower back with your hands and keep your legs straight. This pose stimulates the thyroid gland, which helps regulate cholesterol levels and metabolism.

Yoga poses to increase HDL (good) cholesterol

Cobra Pose (Bhujangasana): Lie on your stomach with your legs extended and the tops of your feet on the floor. Place your hands under your shoulders and lift your chest off the ground, keeping your elbows close to your body. This pose strengthens the muscles in the back, increases lung capacity, and stimulates the digestive system, promoting the production of HDL cholesterol.

Fish Pose (Matsyasana): Lie on your back with your legs extended and arms by your sides. Lift your chest off the ground, arching your back and placing the top of your head on the floor. This pose stretches the chest and throat, stimulates the thyroid gland, and increases HDL cholesterol levels.

Upward-Facing Dog Pose (Urdhva Mukha Svanasana): Start in a plank position with your palms on the floor under your shoulders. Straighten your arms, lifting your chest and thighs off the ground. Keep your legs engaged and your shoulders away from your ears. This pose strengthens the arms, shoulders, and back, while also increasing HDL cholesterol levels.

Read More: The 5 best Ashtanga poses for beginners

Yoga poses for overall heart health

Mountain Pose (Tadasana): Stand tall with your feet together and arms by your sides. Ground your feet into the mat and lengthen your spine. This pose improves posture, increases blood circulation, and reduces stress, promoting overall heart health.

Warrior II Pose (Virabhadrasana II): Stand with your feet wide apart and arms extended parallel to the floor. Turn your left foot slightly inwards and your right foot outwards. Bend your right knee, keeping it directly over your ankle, and gaze over your right hand. This pose strengthens the legs, opens the chest, and improves cardiovascular endurance.

Corpse Pose (Savasana): Lie flat on your back with your legs extended and arms by your sides, palms facing up. Close your eyes and relax your entire body. This pose allows for deep relaxation, reduces stress, and helps regulate blood pressure and heart rate.

Tips for incorporating yoga into your cholesterol management routine

To get the most out of your yoga practice for cholesterol control, consider the following tips:

Start slowly and gradually increase the duration and intensity of your practice.

Practice regularly, aiming for at least three to four sessions per week.

Listen to your body and modify poses as needed to accommodate any physical limitations or injuries.

Combine yoga with other forms of exercise, such as walking or swimming, to further improve cardiovascular health.

Seek guidance from a qualified yoga instructor to ensure proper alignment and technique.

Precautions and considerations when practicing yoga for cholesterol control

While yoga is generally safe for most people, it's important to take certain precautions when practicing for cholesterol control. If you have any underlying health conditions or injuries, consult with your healthcare professional before starting a new yoga routine. Additionally, pregnant women and individuals with certain medical conditions, such as high blood pressure or herniated discs, should approach certain poses with caution or avoid them altogether. Always listen to your body and modify or skip poses that don't feel right for you.

Other lifestyle changes to complement your yoga practice

In addition to incorporating yoga into your cholesterol management routine, making certain lifestyle changes can further support your efforts. These include:

Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.

Limiting the consumption of saturated and trans fats, found in processed foods and fatty meats.

Quitting smoking and avoiding secondhand smoke.

Maintaining a healthy weight through regular exercise and portion control.

Managing stress through activities like meditation, deep breathing, and mindfulness.

By combining yoga with these healthy lifestyle choices, you can enhance the effectiveness of your cholesterol management plan and promote overall heart health.

Conclusion: Embracing the power of yoga for better heart health

As you embark on your journey to naturally control your cholesterol levels, remember that yoga is not a quick fix but a lifelong practice. By incorporating these eight yoga poses into your daily routine, you can unlock the power within yourself to manage cholesterol levels and improve heart health. Stay consistent, be patient with yourself, and enjoy the transformative benefits that yoga has to offer. With dedication and mindfulness, you can cultivate a healthier, happier heart and embrace a more balanced approach to wellness.

[womenslive]

Day 27 - Strong | MOVE - A 30 Day Yoga Journey

[fitforestfairy]

Daily yoga - done 👍🏻🧘🏻‍♀️

[waltzingwithspirit]

PICK A CARD: BLESSINGS ENTERING YOUR LIFE IN 30 DAYS.

Left: Pile 1; Right: Pile 2

Pile 1

I see that you are struggling to make a decision, within 30 days (for some of you 2 months), the universe will make the best possible decision for you, so relax. This does not mean that you don’t give it a thought and leave it to the universe, this message means to stop struggling and being impatient because I know you want the decision, right now right this second. Paitence is a virtue that is required and rewarded handsomely, so be patient. Your workload will decrease in a good way, like you will stop overworking yourself, and have more time for yourself and leisure activities. Some of you have been carrying emotional responsibilities for too long, you have been carry HEAVY EMOTIONAL BAGGAGE, congratulations because it will all come to an end. This process will begin in 30 days and the end can vary, I am hearing 56 days strongly.  Some of you will get a partner who will make this journey easier, whether it is romantic or someone who simply listens to you, they will help ease your life. Some of you will WALK AWAY FROM LACK AND SCARCITY, since this is a general reading, take it as it resonates, it could be Money wise, and emotional void as well. Some of you are moving to a house, and having the security of shelter finally. You have been through HIGHS and LOWS a lot, you have fear of uncertainty and security. You are manifesting root chakra healing and PEACE.  Comment ‘111’ to claim this blessing.  Save this and come check this again in 30 days. 

Pile 2. 

ALMOST ALL MAJOR ARCANAS. Some of you suffer with anxiety, especially with uncertainty. I am hearing Breath Work/Kriya Yoga and being patient will help you a lot. You think life has been slow and unfair, you have developed the mindset that slow means failure. You will learn the importance of divine timing, and this will bring you a sense of peace. You will be moving from ruffled waters to calm ones. This that you would faze you before have now no impact. You have received the blessing of mental and emotional strength. CONGRATULATIONS!! You will lead a balanced life, good morning routine, lots of plants and sunlight. You will be more in tune with the universe. If this are delayed, you know something better is coming and it does because that’s how it was supposed to me. You haven’t felt this good in a while, you have inner peace, and longing no longer comes to you. You are content and protected and you know it. You know no scarcity of any kind, whatever you need is provided, whatever you want, if good for you, comes in due time. You will realise that you are just a part of nature, take intuitive decisions, no longer scratch your head or stay all night worried what to choose, how to do this and that, you’ll know. You’ll get good sleep too. Some of you might be attracting or more in communication with your soulmate whether platonic or romantic.  Comment ‘222’ to claim this blessing.  Save this and come check this again in 30 days.

FOR MORE CONTENT -> ELTAROT

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EL TAROT

[prettieinpink]

Hi lanny! Could you provide a guide on how to get into working out? 💗💖

GUIDE TO STARTING TO WORK OUT

hi lele 💝☀️ hope this guide helps you w your journey!!

The first step to working out is setting goals related to exercise, not physical appearance. Avoid things like fat loss, muscle gain, smaller waist, bigger glutes and so on. 

While you can make this a separate goal, the reason why I don’t want you to associate it with exercise is that we then allow the way our body looks to dictate whether we believe the exercise we’re doing is good enough. 

Exercise and body aesthetics are two different things. Exercise is a means of nourishing our body, soul and mind, while body aesthetics is how ‘good’ our body looks. 

On that topic, I want you to stop focusing on your physical appearance when starting to exercise and I want you to start implementing a new mindset shift about your body. Instead of seeing your body as something to look at, appreciate it for what it can do. 

For example, your hands create meals, hug your loved ones and help you with essential tasks. Your legs help you to get around, especially to your favourite places. Your stomach helps with digesting all the yummy food you eat. 

Some goal ideas:

Lift 15kg+ 

Be able to do a plank for more than 5 minutes

Learn how to do a push-up

Be able to run on the treadmill for 30 minutes 

Gain more stamina and exercise for longer 

Moving on, set a time each day in which you prioritise exercise. This can be for however long you want and the times can vary daily. 

So, during this period, you are not allowed to do anything else other than exercise. It doesn’t even have to be a specific exercise either, if you’re feeling lazy and laps walking around the house is what feels best, do it. 

However, avoid obsessing over working out and losing yourself to exercise. This kills motivation, in exercise starts to feel like another obligation in the day and not a privilege. 

Now, you have to choose what exercise is right for you. I don’t believe you’re limited to one exercise, if you want you can have more than 1. 

Gym – Perfect for a mix of strength and cardio, however not the best option if you want to exercise for free.

Yoga – Tones muscles while also being a mindful experience. Low low-impact, but recommend doing it after cardio. 

Cycling – Tones the legs and the glutes, but cycling may not be the best idea depending on where you live. 

running/jogging – Strengthens muscles and bones, however, if you don’t have flat areas, may not be the best idea. 

Pilates – Improves flexibility and tone, while still being low impact (still may be challenging).

Weightlifting – Makes you stronger and boosts your metabolism, best done at the gym. 

There are plenty of ways to exercise that I haven’t mentioned here, but these are just ideas so you can research the ones that suit you best.

I recommend talking to a doctor if you haven’t done exercise in a long time, as that can open up the possibility of injury. 

Then, once we have our goals, times and what we’re doing, we need to exercise. Implementing exercise in your life is best done slowly. 

Start with simple, and smaller versions of workouts, even if you think you can do more. Do this for about a week, then try to extend yourself with something harder. If it is too hard, don’t be afraid to go back a step. 

Make it fun, create a motivating exercise playlist or watch your favourite TV show while doing it. 

However, the main thing about exercising is that every day you are not always going to feel like it, but that is when we have to discipline ourselves, talk to the mirror and say; ‘Me exercising is a privilege, I get to nourish my body because I love and respect it so much’. 

This was the best way I disciplined myself into working out. Treating it like a privilege and something that is very benefical, rather than a painstakingly challenging activity.

Or, instead, you can visualise what you would look and feel like if you continue like this for the next 5 years.

[femmefatalevibe]

Femme Fatale Guide: How To Learn To Love Yourself & Heal From Toxic People

Allow yourself to feel all your emotions and thoughts, authentically and without self-criticism or judgment: Acknowledge that you're grieving. Accept that you need to mourn your loss. Even if it is better to move on in life without these people, it is healthy and completely valid to grieve the relationships you had with these people – regardless of whether they were one-sided, deluded, or otherwise toxic. Allow yourself to cry, be angry, lie in bed, etc. Hit a pillow, sleep in all day on a weekend, or wear a set of pajamas for a WFH day. Give yourself permission to engage in self-soothing behaviors without any type of self-harm or self-sabotage.

Rest, relax, and pamper yourself in your leisure time: Spend time taking it easy – reading, watching TV, doing a face mask or another indulgent skin treatment, using a body massager, cooking dinner in a silk robe and slippers, lighting a candle, cozying up in a blanket, etc. Allow yourself to feel at peace. Create a sanctuary in your space.

Take time for introspection and self-discovery: Being in any type of relationship with toxic people is draining and can cause you to feel as though you've lost a part of yourself by trying to make the relationship succeed. Now, it's time to reclaim yourself after you've courageously cut out these toxic people from your life. Consider and honor your deepest desires, values, interests, hobbies, lifestyle, goals, aesthetic, food, sexual, entertainment preferences, etc. Go on a self-discovery journey to figure out who you really are, what you believe, and who you will work to become as you enter this new, exciting chapter of your life.

Journal, read, eat healthily, work out, drink plenty of water, and sleep: Go back to the basic healthy habits. Try to journal for at least 5-10 minutes a day (using a 5-minute journal, morning pages [writing 3 pages of stream-of-conscious thoughts first thing in the morning], journal or shadow work prompts), make 2-3 whole food, plant-based meals with carbs, veggies, fruits, proteins, and healthy fats, find some ways to incorporate movement into your day – 30-minute walk or yoga session is enough if that's all you can manage consistently, have your body weight in ounces of water daily, and sleep for around 7-8 hours a night. Do some inner child healing by taking care of your core needs.

Indulge in all of your favorites: There's a lot of fun you can have when you have total freedom regarding your daily activities and choices. Give yourself permission to enjoy this solitude. Wear your favorite outfits every day (occasion-appropriate options, of course), including pajamas, loungewear, lingerie, and accessories. Make your favorite meals and snacks throughout the week (incorporating some healthy options in there to feel your best – I love a good oatmeal bowl, frozen grapes, baked Japanese sweet potato, or a hummus and vegetable plate). Watch your favorite TV shows or movies. Indulge in a glass of wine you love or reread a favorite book. Create a masterful playlist. Plan a day of your favorite activities (a long walk, getting a coffee, indulging in a spa day, going to a farmer's market, going to a yoga class, etc.) Treat yourself like your own best friend.

Get comfortable doing things alone: Honestly, no one cares or is paying attention to if you're doing activities alone or with someone else. If someone shows too much interest in your solitude, they're probably projecting their own insecurities regarding their perceived social ridicule. Take yourself shopping, to the nail salon, out for a meal, to the movies, etc. alone. Personally, I love doing most of these things alone anyways. Running errands alone gives you some space to clear your mind and think freely.

Define what an ideal social life and/or relationship looks like for you: Once you've become comfortable with yourself and living life on your own terms, it's time to embrace your desire for human connection and socialization. Consider the types of people you want in your life – their values, personalities, interests, goals, favorite activities, relational boundaries, etc., and where/when/how often you want to interact with them.

Create an action plan: Reconnect with the people in your life who continue to show up for you and have been a light through these toxic relationships and their lasting effects over the months or years. Decide on the places, groups, and ways you'll reach out/try to meet these people. Figure out how to expand your network, and make new connections. Don't be afraid to put yourself out there. You won't vibe with everyone you meet, but it is worthwhile to engage in small talk with several strangers if even one of these new faces, later on, becomes a good friend or acquaintance. A varied social circle is a great way to enrich your life.

Take small steps, then strides: Be gentle on yourself throughout this entire process. It is perfectly okay to take one day at a time during the grieving process. Everyone's healing journey will look different and evolve at a different pace. Don't let these toxic people remain in your heart, mind, and spirit. Remember that you deserve love, kindness, happiness, success, peace, and patience.

[healthandfitness966]

30-Day Weight Loss Plan: Your Step-by-Step Guide

Set Clear Goals: Start by setting specific and achievable goals for your 30-day weight loss journey. Whether it's losing a certain number of pounds or fitting into a smaller clothing size, having a clear target will keep you motivated and focused.

Healthy Eating Habits: Focus on eating a balanced diet consisting of whole foods such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary snacks, and high-calorie beverages. Practice portion control and aim for smaller, more frequent meals to keep hunger at bay.

Regular Exercise Routine: Incorporate at least 30 minutes of moderate-intensity exercise into your daily routine. Choose activities you enjoy, such as walking, jogging, cycling, or swimming, and aim for consistency throughout the week. Strength training can also help build muscle and boost metabolism.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and curb cravings. Aim for at least eight glasses of water per day, and more if you're exercising vigorously or in hot weather. Avoid sugary beverages and opt for water as your primary hydration source.

Prioritize Sleep: Ensure you get seven to eight hours of quality sleep each night to support your weight loss efforts. Inadequate sleep can disrupt hunger hormones and lead to increased cravings and weight gain. Create a relaxing bedtime routine and establish a consistent sleep schedule.

Manage Stress: Practice stress-reducing techniques such as meditation, deep breathing exercises, or yoga to manage cortisol levels and prevent emotional eating. Take time for self-care activities that help you relax and unwind, such as spending time in nature or enjoying a hobby.

Track Your Progress: Keep a food journal to monitor your eating habits, track your workouts and physical activity, and take measurements or photos to monitor changes in your body composition. Adjust your plan as needed based on your progress and make any necessary tweaks to your diet, exercise routine, or lifestyle habits.

Seek Support: Surround yourself with a supportive network of friends, family, or a weight loss group to help you stay accountable and motivated throughout your journey. Share your goals with others and celebrate your achievements along the way.

Stay Consistent: Remember that sustainable weight loss takes time and consistency. Focus on making small, manageable changes to your lifestyle habits that you can maintain in the long term. Be patient with yourself and trust the process as you work towards your goals.

Celebrate Your Success: At the end of your 30-day weight loss journey, take time to celebrate your achievements and reflect on how far you've come. Whether you've reached your initial goals or made significant progress towards them, acknowledge your hard work and dedication. Use this momentum to continue making positive changes towards a healthier and happier lifestyle

[pleaseeeimjustagirl]

It Girls Ramadan Guide

Hey babesss I am soooo excited Ramadan officially starts this week and I wanted to post a Ramadan guide for my fellow Muslim girliesss if you aren’t Muslim but are participating in Ramadan this is a good guide for you as well.

Setting Intentions

♡ Before Ramadan starts set your intentions. What do you want to improve on this Ramadan? What charities do you want to donate to? Even if you aren’t able to reach all the goals you set Allah rewards us based on our genuine intentions.

♡ Journaling. I highly recommend journaling your intentions and your experience this Ramadan. Keep track of your mood, as well as your Quran readings, and prayers. I will link a Quran Journal as well as a 30-Day Ramadan Journal  Ramadan Legacy Planner.

♡ Vision Board. I’ve seen some girls online recommend creating a Ramadan vision board and I agree! Create a vision board using Canva and Pinterest, or you can use a poster board and magazine. This will help you see your goals not just read them. Place your vision board where you can see it so you're reminded of your goals daily.

Nutrition 

Suhoor

♡ Eat a balanced suhoor meal. Eat a meal high in protein, protein takes a while to be broken down so it’ll help you at the beginning of the day. Eat carbs and fats you will need as much energy as the average hours we fast during Ramadan are 12 to 18 hours depending on where you are.

♡ Drink water. One of the things I struggle with every Ramadan is my water intake. Try to drink at least two 16oz bottles of water during Suhoor. Hydration is super important you don't want to pass out due to severe dehydration.

♡ Drink electrolytes. Drinking electrolytes is very beneficial before fasting they help your body retain water while you are fasting. Do not overdo your electrolyte intake because too much sodium is bad.

Iftar

♡ Do not overdo it. I know going a long period without food can make you want to eat everything in sight but it is important to eat a well-balanced nutritious meal after fasting. When you overeat this may cause indigestion and other stomach issues.

♡ Avoid eating too much fried, salty, and high-sugar foods. Moderation is key I know during Ramadan my mom makes all of our favorite Ghanaian dishes and they aren't the most healthy options. That doesn't mean you shouldn't eat them or avoid them you can eat them but in moderation. Eating too much of these foods in the moment may feel good because they cause us to release feel-good hormones like dopamine and serotonin but they can make fasting the next day very difficult.

♡ Eat whole foods. The best food to break your fast with is fruit! Specifically, a date to begin with and then other fruits like pineapple, watermelon, oranges, strawberries, mango, and other fruits you like. I would recommend you eat more water-based fruits to hydrate your body.

♡ Drink water. I mention this twice because it is very important that after you break your fast you drink water make it a goal of yours to have six to eight glasses of water daily.

Movement

♡ Create a Ramadan workout plan. I know a lot of us girliesss are on weight loss journeys and we want to be snatched before the summer but we also don't want to stress out our bodies while fasting and exerting needed energy. Create a workout plan that starts low and goes slow. Limit intense cardio, and train at a lower intensity, if you lift try to lift heavy before suhoor which means you’ll need to wake up earlier. If you prefer to workout after Iftar break your fast with something light so that your stomach won’t feel so heavy when you workout.

♡ Walking. I recommend getting in sedentary movement throughout the day, so instead of taking the bus walk if where you're going isn't that far. Walking is beneficial for so many reasons I’ll link this article.

♡ Yoga and Pilates. I love both of these exercises they are perfect for my girlies who are fasting. Pilates especially is perfect it is very low and slow in movements but still gives you amazing results. Yoga is perfect for relaxing especially if you deal with anxiety, sore muscles, back problems, and trouble sleeping I recommend trying yoga.

Increase Your Iman

♡ Prioritize Prayer. Make sure to pray all five of your daily prayers and do them on time try your best to not delay your prayers unless you have to.

♡ Read Quran. Some of you might be hafiz of the Quran and I know it is common for hafiz to try and finish the Quran from start to finish during Ramadan so maybe you can make that a goal if you are a hafiz. For my girlies who are like me and haven’t finished the Quran but Insha Allah we will! I recommend trying to read at least 10 verses of the Quran daily that's better than not reading it at all.

♡ Watch Islamic Lectures. I recommend spending your time online watching Islamic lectures like Omar Suleiman, Mohammed Hoblos, Mufti Menk, Dr. Sh. Haifa Younis, Akhi Ayman (he is perfect for younger men), and many other amazing lecturers. My favorites are Omar Suleiman and Mufti Menk they explain Islam in such a beautiful way and spread the message perfectly.

♡ Charity. This month is the best month to give to those in need. You can donate to many organizations, and help send aid to Gaza/Congo/Sudan, create a fundraiser for your local masjid in need, feed another fasting person, help prepare Iftar at home, and so much more. Charity not only blesses us with good deeds but there have been studies proving random acts of kindness are good for our mental health we produce dopamine when we donate or help others. 

♡ Pray Tahajjud. I swearrrr if you have anything you desire in this life this is the best prayer you need to pray! Allah is closest to the earth during the last third of the night and he is there to listen to our dua’s and repentance. You can only pray Tahajjuud after you sleep. Tahajjud is hard to catch because it involves having to leave our sleep for the sake of Allah. One Mallam explained Tahajjud so beautifully he said “Tahajjud is like a personal invitation from Allah Not everyone can get in most people are asleep during that time.” If you have anything you want badly pray Tahajjud for it, especially during this holy month.  So try your best to wake up an hour or two before the fajr prayer and pray Tahajjuud I will link a video on the benefits and how to pray Tahajjud for those who don’t know how.

These are a few tips for my girliesss I hope Ramadan is a blessed month for all of us! Thank you for all the support babes! we are getting close to 500 followers!!!

[healthy-liiviing]

12 Easy Habits to Help You Get Healthier in 2024

Prioritize sleep: Aim for 7-8 hours of quality sleep each night. This will help regulate hormones that control appetite and metabolism.

Walk more: Walking is a simple and effective form of exercise. Aim for at least 30 minutes of moderate-intensity walking most days of the week.

Drink more water: Water is essential for overall health, including weight management. Aim to drink eight glasses of water per day.

Eat more plant-based foods: Fill your plate with fruits, vegetables, and whole grains. These foods are packed with nutrients and fiber, which can help you feel full and satisfied.

Reduce sugary drinks: Sugary drinks are high in calories and can contribute to weight gain. Opt for water, unsweetened tea, or black coffee instead.

Mindful eating: Pay attention to your hunger and fullness cues. Eat slowly and savor your food. Avoid distractions while eating.

Reduce stress: Chronic stress can lead to unhealthy eating habits and weight gain. Find healthy ways to manage stress,pen_spark such as yoga, meditation, or spending time in nature.

Cook more meals at home: Cooking at home gives you more control over the ingredients in your meals. This can help you make healthier choices.

Strength training: Include strength training exercises in your routine at least twice a week. Strength training helps build muscle, which can boost your metabolism and help you burn more calories at rest.pen_spark

Move more throughout the day: Take the stairs instead of the elevator, park further away from your destination, and get up and move around every hour or so.

Find an exercise buddy: Having an exercise buddy can help you stay motivated and accountable.

Celebrate your successes: Track your progress and celebrate your successes, no matter how small. This will help you stay motivated on your journey to a healthier you.

Remember, consistency is key to making these habits stick. Start with a few small changes and gradually add more as you become comfortable.

visit here for more

[pickypomegranates]

Schedule

4:45 to 5:00 am- Wake up(yes I need 15 minutes to wake up)

5:00 to 5:15 am- Work out/Yoga

5:15 to 6:15 am- Study (quick revision of whatever learnt the previous day)

6:15 to 8:00 am- Chores+breakfast

8:00 am to 4:00 pm- College classes

4:00 pm to 7:15 pm- Study(library)

7:15 to 8:00 pm- chores+dinner

8:00 to 8:30 pm- Music practice

8:30 to 9:00 pm- Journaling

9:00 to 10:00 pm- studying

10:00 pm- Sleep

This is a very ideal and effective schedule. I've already incorporated a lot of its elements in my daily life but I will require some more time to perfect it. It allows me 7 hrs of sleep(which may fluctuate due to some impending assignment or during exam season). The morning and evening study period is for high intensity studying, especially the library period. At night I can study comfortably then sleep. It's all about working on myself consistently in bits and pieces and in rituals so I can be my ideal self eventually. And it's all about savoring and enjoying the journey as well!

'Safar khoobsurat hai manzil se bhi'

- Amitabh Bhattacharya

'The journey is more beautiful than the destination', a lyric of the hindi song ae dil hai mushkil.

[lantur]

tw cancer, tw death, tw grief / life update

I was having a nice day on Saturday. I woke up, made a tea latte, did some yoga, went for a run, went to get groceries.

Around 3 PM I got a call from my mom and aunt, letting me know that the hospice nurse said that they expected my dad to have 24 hours or less to live. This was a huge change from previous estimates of a week-two weeks. Derek and I booked airline tickets same-day from Minneapolis to CA. Our flight wasn't until 9:30 PM.

We were at the airport, past security, waiting for our flight to board, when I got the call from my mom saying that my dad had passed.

I had prepared for this since he was diagnosed 10 months ago - I had prepared for this since he started hospice - I had prepared for this since the last time I saw him in April - but I still wasn't ready. I thought I was ready, I thought I would be ready, but I wasn't.

Derek held me when I broke down weeping in the middle of the airport. We flew 3.5 hours to CA, were on the road for another 1 hour, and got to my parents' house at past 1 AM. It was hell. It was a hell day.

The hell got worse the next day when we saw his body at the funeral home. I walked to him and automatically said "Daddy? Daddy?" like I always used to, and he didn't respond. He didn't say anything. It was hell. The worst thing I've ever been through.

My aunt and Derek had to go back to home (Pennsylvania and Minneapolis respectively) yesterday. My mom and I attended my dad's funeral today. Seeing the hearse, driving behind the hearse, was really hard. My dad taught me how to drive, and I used to sit in the backseat when he and my mom drove me around when I was a kid, and now I was driving behind the funeral hearse.

My mom and I were so nervous about the funeral, but it was beautiful. It was at a veterans cemetery, peaceful and quiet and beautifully maintained. The ceremony was beautiful. It gave us peace and closure.

My dad was 70 years old. He grew up in Chennai, India, in abject poverty, the youngest of seven kids, raised by a single mom. He grew up to become a pharmacist, and moved from a couple of decades of retail pharmacy work in India and Dubai and the United States, to moving to outpatient and inpatient clinic pharmacy management after he enlisted in the Air Force. He loved pharmacy so, so much. He was so passionate about it. His last job before he retired was an oncology pharmacist, at the same chemotherapy infusion clinic where he ended up receiving his chemotherapy after a diagnosis of small cell lung cancer.

My dad grew up in poverty, and his own dad was never around. He worked hard and provided for my mom and I.

I have had a lot of pain and grief ever since my dad was diagnosed with cancer. I could write for pages about it. All I can say is that I hope nobody has to see a loved one suffer and lose their life due to cancer, because it's hell to witness. I have the greatest empathy and love for others who have witnessed this painful process in their family.

All I can say is my only consolation is that my dad lived a long life. I know there are so many people who tragically die younger. My only other consolation is knowing that we are all united in grief, because this pain of losing a loved one comes to all of us someday.

This past few days, this past month, this past 10 months, has changed me irrevocably. I have new fears, new anxieties, new understanding (and fear) of death and mortality.

I also have more understanding and appreciation of life, how temporary it is, how important it is to live life to the fullest while we can, and how important it is to appreciate the people we love. My husband, my friends, and my aunt and cousins have been so supportive, carrying me through something so devastating. Even work, even my boss, who has been so understanding.

And to everyone on tumblr who has been so supportive during this journey. People who read my posts, who liked them to show solidarity with my feelings, who commented, who sent me messages of support and kindness. Thank you.

[womenslive]

Day 28 - TLC | MOVE - A 30 Day Yoga Journey

[fitforestfairy]

New 30-Day Yoga Challenge 🧘🏻‍♀️🪷

Yoga with Kassandra’s Flexible Body, Flexible Mind

For years already, 30-Day yoga challenges have been working incredibly well for me.

I love the structure, the sense of comfort the level of predictability and routine they offer, the taking away the guesswork when I get up first thing in the morning and I already know what I have to do. I love to compare my progress and see how the same poses feel differently on Day 1 and Day 30.

At the same time, I’ve learnt to be, well, more flexible! I don’t aim to do the 30 days in a row and beat myself up if I miss one day anymore. It’s more like aiming for 30 days of structured practice in the next few weeks. And that works really well for me. I’m also not ashamed to modify whatever is that I need to modify.

I started this particular challenge one year ago, almost to the date. I couldn’t finish it because my life started to fall apart and it was the beginning of what would be a really nasty divorce.

I’m in a much better place right now. I’m rising from the ashes of what was the most painful experience of my adult life. And I’m ready to tackle this challenge again, believing in myself, in the process of healing in different ways and pretty confident that I will be able to finish it this time 🙏🏼

[julykings]

hii i wanted to ask (if that's okay) if you could give some tips on working out ? or just doing more active stuff in ur life?? depression really kicked me to the curb in 2022 and i wanna be more active this year but i have no clue where n what to do..

ah hi!! i feel like i've gone through a long weird journey with my relationship with working out but thankfully i think i've landed in a pretty healthy place !! truthfully these days all i've been doing is walking - long long walks with my dogs, just finding different routes in the neighborhood or going to local parks or hiking trails with a podcast or music playing for 30 minutes 3x a day. it does wonders for my mind and also isn't as intimidating as working out in a gym or something like that. it's a good way to explore your area and see pretty birds! i've also been trying to toss in like 10 push ups each morning. if you want to ease into more organized 'working out' i really recommend Yoga with Adriene on youtube - she's just a lovely personality and makes a lot of things feel less daunting (and you'd be surprised at how quickly you can gain strength/balance!)

[vikygoestheextramile]

I had a slip up.

Well, I don't know that this is exactly the term for it, but I had successfully been using a daily routine to keep my efforts on track for about two weeks. So, last Thursday my routine was disrupted, as it was a sort of holiday here in Greece, the point of which is "Eat all the meat in sight before the 40day lent starts!". Of course, almost no one is doing lent for 40 days after it, but almost everyone consumes meat like it's the last time they get to. 😅 More of an eating tradition than a holiday at this point, and boy, do we get many of those in Greece!

Despite everything, I didn't overeat that day, I think everything was under control, but we did spend the night at my family home, with my partner. And guess what? You can't really perform your daily routine if you're not in your space! So I couldn't do my morning yoga, which I had been doing for 15 days straight. I thought, well, it doesn't matter, and I grabbed the opportunity to go on a hike, on a nearby mountain. It was about a 3 hour walk, and I absolutely loved every moment of it.

So after all this, I thought eating just a bit more yesterday, was okay, missing morning yoga, missing the gym that day, was okay.

But this little slip up gave me an opportunity to stretch the imperfect day, to a couple of days, and then to 3 or 4!

My partner, right now he seems to be even more prone to junk food than I am, so it makes it a bit harder for me to resist, when he doesn't, or when he invites it in. But, luckily, this only lasted 4 or 5 days. We both felt that we didn't need to be in that mental space that consuming junk food was creating for us, even if you exclude the reaction of the body completely.

But, unfortunately for my routine, on Monday I started an acting seminar. It's going great, and I'm really excited about it, BUT in terms of holding on to the routine, it's not helping, as it involves a commitment of 5 hours a day, 10am to 3pm, Monday through Friday, plus the extra work we need to put in at home, which is A LOT.

When I expressed my concerns to my therapist, about losing my routine when I start the 3-week seminar, she told me that I should focus on holding on to one or two components of my routine, and not try to do the whole thing, or, on the flipside, just completely cut it out until the course is finished.

So, these two elements combined led to me losing progress, as I gained 0,8kg, but most importantly, I lost control of my day-to-day, for the entirety of this past week. I just went through the motions, nothing more.

Today, a Saturday with no class, and, as I've been trying to get back on the horse, before it bolts into the woods and I can never find it again, I made a move.

I got up, I made my bed, I put my workout clothes on, and I rolled out the mat. And I went on youtube and I did the next practice of the 30-day Yoga Journey I'm taking, which is the one below. "Reset". And sweet Adriene, the instructor, said at the start of the video: "Today we take the opportunity to celebrate that we're halfway through the journey", which on its own made me smile, as I felt a sense of achievement for actually having done the first two weeks of the journey, even if they were before the slip-up, it was all the more reason to remember that this, all of it, it's something that I can do, but she went on to say "and we also take the opportunity to hit the reset button", and I teared up. I was resetting on my own anyway, and not exactly by choice, but I felt not alone, I felt like she was giving me an opportunity for a fresh start, although it doesn't need to be that, it only needs to be an invitation to continue where we left off, and that it was, as my body was fully able to answer the call. Nothing was gone, and it was all there.

So, I guess, onwards (and upwards) we go!

Home - Day 15 - Reset | 30 Days of Yoga