Ever wonder, how much should you workout?! This might help!
General guidelines: most experts recommend sticking to about half-hour to one hour per day, most days of the week, but not everyday, to get the most benefits from exercise. It’s important to rest between workouts and take at least one full rest day every week — and sometimes even more like 2–3 depending on your goals and level of exercise intensity.
some rule of thumb to know if you are exercising too much are, Joint pain, moodiness, anxiety or depression, trouble sleeping, change in your heart rate, chronic fatigue or exhaustion, change in appetite, excessive thirst, digestion issues, and for females irregular periods or change to your menstrual cycle.
Are you falling into trap of eating to satisfy you emotions 😫😃😐😔? Here are a few ways to stop falling into trap of eating to satisfy your craving instead of eating because you are hungry: * At the onset of hunger try to wait it out for a bit and busy yourself with another task, possibly something that will entertain you. If the feeling of hunger goes away, then it was just a craving, but if it gets worsen, it means you are truly hungry and you need to eat. 😋😋😋😋😋😋😋😋 * When you realized you are hungry, satisfy your hunger with a nutritious food like fruits and veggies, not junk foods like chips, cakes and candies. My mom used to always say, if you are really hungry, you will eat a rock (her way of saying you won't be picky). 🥗 🥗 * Try drinking water, when feeling hungry. Lots of times feeling of hunger and thirst can be confusing. Next time when you feel hungry try to drink a glass of water and if your hunger doesn't go away, then eat a nutritious food. 💧 💧 * Take a few minute and think about your feelings before you run to food. Sometimes we eat to hide our emotions (emotional eating). Make a habit to think about the reason you are eating before you start eating. For example, are you eating because you are board and have nothing else to do? Are you eating because you are mad of some one or something? Are you eating because you are too excited and happy? Are you eating because your baby has been screaming all day long and you are stressed? Find the feelings behind your eating habits and try to replace eating with a better option, like listening to a music, read a book, exercise, go for a walk, do meditation, whatever pleases you, as long as there are no health risks. 😐😃😫😔🤔 * To be healthy, and at a healthy weight, it is important to pay attention to your level of hunger. If 0 is completely empty and starving and 10 is Thanksgiving dinner stuffed, it is good to eat when you are at a 2, 3 or even 4. Getting too hungry is a set up for a binge. It is also good to stop eating when you are at a 7 or 8. Eat until you are not hungry anymore, not until you are full. 😋😋😋😋 * Never leave your house on an empty stomach and always carry n
Do you get your kids involved in your workouts?
Growing up, I never saw my mom or to be honest any other women in my life to workout! The only time that I saw my mom working out was when she was jumping rope and doing Hula hoops in the yard. She was doing that plus eating only salad, which I thought was boring, to loose weight and get ready for my aunts wedding 👰. 🤔🤔🤔🤔🤔🤔🤔🤔🤔 So as a kid, I put two together and figured, you only workout and eat salads when you want to loose weight 🤷♀️🤷♀️. So I never really even thought about working out because I didn’t have weight to loose 😁😁. Until I was in my late twenties and that’s when I started gaining a little bit of weight ( 10 lbs) not a big deal!
So I started a workout program, thinking no big deal, people in the video were doing it, so I can too. O boy, Was I wrong!!!! I couldn’t do half of the moves, and whatever I did made me so sore the next day, that I thought I am going to die! 🥵🥵🥵🥵🥵 So I gave up for a while and then I decided to start again. Same story happened and I gave up again! This went on for couple of years! Every time I would start a workout and then give up right when it got hard or as soon as I would loose a couple of lbs and I would tell myself “ ok, that’s enough”
Why? I think because I never learned to make exercise as part of my daily routine. I thought you only workout, when you have a special occasion or you need to loose weight.
The day I found out I was pregnant with my daughter, I decided to end this loop of starting and giving up! I decided to teach my daughter that workout should be part of your daily routine, like brushing your teeth, taking shower, eating, sleeping. You workout to stay healthy, not to loose weight!
That’s why I try to involve my kids with my workouts. If I have to workout when they are sleep, I make sure to talk about how my workout was and how awesome I feel.
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