Are you tired of wearing sneakers and shoes all day long? It’s time to take them off and let your feet feel the earth! Did you know that training barefoot has a ton of scientific benefits?
When you train barefoot, your feet have a greater sense of awareness which can help improve your balance and propioception.
By strengthening the muscles in your feet and ankles, training barefoot can aid in improved posture and alignment.
It can also help to reduce your risk of foot injuries and conditions like plantar fasciitis.
By walking or running on natural surfaces like sand or grass, you can give your feet a natural massage further helping with increase sensory stimulation, enhance brain function and cognitive development.
So go ahead, kick off those shoes, and enjoy the freedom and joy of training barefoot. Who knows? You might even discover some new insights and creativity along the way. Follow for more
References :
Lee, M. M., Song, C. H., Lee, K. J., Jung, S. W., & Shin, D. C. (2015). The effects of barefoot running on foot posture, balance, and muscle strength in adults. Journal of Physical Therapy Science, 27(4), 1153-1156.
Robbins, S. E., Gouw, G. J., & Hanna, A. M. (1989). Running-related injury prevention through innate impact-moderating behavior. Medicine and Science in Sports and Exercise, 21(2), 130-139.
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The Principle of WABI-SABI. #reels #reelsfb #reelsviral #philosophy #funfact
Loose Weight without COUNTING Calories. #reelsfb #reelsviral #weightloss #reels
3 Habits that is Destroying you Slowly! #reelsfb #reelsviral
Gut health plays a significant role in regulating how a person feels 😕. A healthy gut is essential for proper digestion and absorption of nutrients, which can affect a person’s energy levels and mood 💯
The gut is also home to a large population of beneficial bacteria, known as the gut microbiome, which plays a role in maintaining overall health and immune function
When the gut microbiome is out of balance, it can lead to a variety of health issues, including inflammation, allergies, and mental health disorders such as depression and anxiety. Additionally, the gut and brain communicate through the gut-brain axis, which can affect a person’s mood and overall well-being.
Therefore, maintaining a healthy gut is crucial for overall physical 🏋️♂️and mental health 🧠
Here are some things that you can do to take care of your gut health:
- Eat a varied and balanced diet that is rich in fruits, vegetables, and lean protein ✅
- Avoid processed foods and added sugars, which can disrupt the balance of the gut microbiome ✅
- Incorporate fermented foods such as yogurt, kefir, sauerkraut, and kimchi into your diet, as they contain probiotics that can support the growth of beneficial bacteria✅
- Stay hydrated by drinking plenty of water throughout the day.Consider taking a probiotic supplement if recommended by a healthcare professional ✅
- Manage stress through activities such as exercise, meditation, or yoga, as stress can negatively impact gut health.Avoid smoking and limit alcohol consumption ✅
- Get enough sleep and maintain a regular sleep schedule✅
- Avoid using over-the-counter antacids and antibiotics unless prescribed by a healthcare professional ✅
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Are you constantly struggling to make decisions? Do you find yourself feeling overwhelmed by the endless possibilities and options that life presents to you? If so, it’s time to try out a new system for making choices.
Making choices can be difficult, but it doesn’t have to be. One effective strategy for simplifying the decision-making process is to eliminate options that do not align with your goals and priorities. This can include saying “no” to social pressure or activities that do not serve you in the present. By doing this, you can focus on the things that matter most to you and potentially achieve your goals.
Introducing the “Explore, Eliminate, Execute” framework. This simple yet powerful system will help you make decisions with confidence and clarity.
Step 1: Explore - Look at your options, consider the tasks and activities that you need to do. This step is all about understanding what choices are available to you.
Step 2: Eliminate - Take out options that do not align with your goals and priorities. This step is about being selective and intentional with your decisions.
Step 3: Execute - Do the remaining options that have the potential to bring you the highest return on investment. This step is about taking action and making things happen
By using this framework, you’ll be able to make choices that are in line with your goals, values, and priorities. No more second-guessing or feeling overwhelmed. Say goodbye to decision-making paralysis and hello to a more focused and productive life. Give it a try today and see the difference for yourself.
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Ankle and hip mobility 🏋️♂️are crucial for maintaining proper movement patterns and preventing injury🤕.
The ankle joint is responsible for dorsiflexion and plantar flexion, which are important for activities such as walking🚶, running, and jumping. A lack of ankle mobility can lead to compensations in other joints, such as the knee or lower back, which can lead to pain and injury ❌
Hip mobility is also essential for proper movement patterns. The hip joint is responsible for flexion, extension, abduction, adduction, and rotation. Limited hip mobility can lead to compensations in the lumbar spine and knee, which can also lead to pain and injury. Additionally, poor hip mobility can also limit your ability to perform exercises such as squats 🏋️♂️and lunges effectively.
Maintaining good ankle and hip mobility can help improve your performance in sports and daily activities and also reduce your risk of injury. Regular stretching and mobility exercises, such as ankle pumps and hip circles, can help improve your range of motion and keep your joints healthy. If you are someone who is curious to know how good your mobility is try this test out ✅
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Stress & weightloss😫 : Stress affects weight loss by altering the body’s hormone balance, specifically by increasing the levels of cortisol, a hormone released by the adrenal glands in response to stress.
Cortisol plays a role in regulating metabolism and energy storage. When cortisol levels are elevated, it can lead to an increase in appetite and cravings for high-fat, high-sugar foods, 🍔🌭🌮🌯 which can lead to weight gain.
Additionally, stress can also lead to disruptions in sleep patterns, which can affect weight loss. Poor sleep quality is associated with an increased risk of obesity, as it can lead to changes in hunger hormones such as ghrelin and leptin, which regulate appetite and energy balance ⚡️
Moreover, stress can also affect weight loss by decreasing the motivation to exercise 🏋️♀️and increasing the likelihood of emotional eating.
Overall, stress can affect weight loss by altering the body’s hormone balance, disrupting sleep patterns and decreasing the motivation to exercise, and increasing the likelihood of emotional eating.
Therefore, managing stress effectively can help in weight management and weight loss ✅
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Multilingualism and brain health 🧠
First of all what’s Dementia?
Dementia is a condition that affects the brain and makes it harder for a person to think, remember, and do everyday tasks. It is like a “fog” that makes it difficult to think clearly.
It is often seen in older people but can also happen to younger people. It can cause changes in mood and behavior and make it harder to communicate with others. There are many different types of dementia, but the most common is Alzheimer’s disease.
Research shows that speaking more than one language can be good for the brain. It can help with memory, attention, and being able to do more than one thing at a time. It may also help to lower the risk of developing thinking problems as we get older, like dementia.
People who speak more than one language may also be better at organizing and finishing tasks. Speaking more than one language can also help the brain to stay strong and healthy as we age. It may also slow down the start of symptoms in people who have brain diseases. However, the benefits can depend on when we start learning the languages, how good we are at each language, and how often we use each language.
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Are you struggling with low energy levels ⚡ and feeling like it’s a hurdle in your weight loss journey? It’s completely normal to feel tired and sluggish at times, but the good news is that there are things you can do to boost your energy and get back on track.
Here are some tips for increasing energy levels:
Get enough sleep 💤: Aim for 7-9 hours of sleep every night to give your body the rest it needs.
Eat a healthy diet 🍱: Choosing nutrient-dense foods like fruits, vegetables, and lean proteins can give you sustained energy throughout the day.
Stay hydrated💧: Dehydration can lead to fatigue, so make sure to drink plenty of water.
Exercise regularly 🤸: While it may seem counterintuitive, regular physical activity can actually increase energy levels.
In addition to these lifestyle changes, try incorporating some simple breathing techniques into your daily routine for a natural energy boost. For example, try alternate nostril breathing, deep belly breathing, or box breathing 🫁
By taking care of your energy levels, you’ll be more likely to stay active and make healthy choices that support your weight loss goals ✅. Don’t let low energy hold you back from achieving your goals – try implementing these tips and see how they work for you.
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To attract better, you have to become better. You can’t do the same things and expect change 💫
Transform your mindset 🧠. Upgrade your habits ✅. Think positive. Be hopeful and consistent with your evolution. It all starts with you and how you feel about yourself 💯
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Did you know that our bodies are made up of about 60% water? 💧
It’s no surprise that proper hydration is essential for maintaining optimal health 💪. When we don’t drink enough water, our bodies can’t function at their best. 🙃
Dehydration can lead to fatigue😩, dizziness, and even difficulty concentrating. On the other hand, staying hydrated can help regulate body temperature🌡️, support healthy digestion, and keep skin looking radiant.
So next time you reach for a beverage, make sure to choose water! Your body will thank you ✅
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478 breathing is a relaxation technique that involves controlled breathing 🧘 and visualization. The technique gets its name from the fact that the breathing pattern involves inhaling for a count of 4, holding the breath for a count of 7, and exhaling for a count of 8. This pattern is meant to help the individual achieve a state of relaxation & calm 😌
478 breathing can be practiced anywhere and at any time, making it a convenient and effective tool for managing stress 😥 and promoting relaxation. It can be especially helpful for those who struggle with anxiety or have difficulty falling asleep 💤.
In addition to its relaxation benefits, 478 breathing has also been shown to have other potential health benefits. Some research 👨🔬 suggests that controlled breathing techniques like 478 breathing may help to lower blood pressure , improve heart rate variability 🫀, and even boost the immune system .
Overall, 478 breathing is a simple yet powerful relaxation technique that can be easily incorporated into daily life to help manage stress and promote overall well-being.
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Are you ready to make a POSITIVE change in your life and IMPROVE your health this year 🎊 ? Our health program can help you reach your goals , feel your best & sustain it for a lifetime ✅
Our program is designed to meet your specific needs and goals, whether you want to lose weight, improve your fitness 🏋️♀️, or manage a chronic condition. We offer a variety of evidence-based strategies and support to help you succeed, including nutrition advises 🍱, workout routines 🤸♂️ based on your lifestyle & Biohacks 🚿☕ to take your health to the next level.
Our team of experienced health professionals 🧑⚕️ is dedicated to help you every step of the way. We offer personalised guidance and support to help you stay on track 📊 and achieve your goals.
Don’t let another day go by without taking control of your health. Join our program today and start on the path to a happier, healthier you 💫
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7 TIPS THAT CAN HELP YOU SLEEP LIKE A BABY 👶
- Get sunlight as soon as you wake up ☀️:
Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration
- Reduce blue light exposure before bed 📳 💻:
Blue light tricks your body into thinking it’s daytime. Install an app that blocks blue light on your smartphone, laptops & tablets.
- Avoid caffeine late in the day ☕:
Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended, especially if you’re sensitive to caffeine or have trouble sleeping
- Sleep & wake up at a consistent time ⏰ :
Your body’s circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. Being consistent with your sleep and waking times can aid long-term sleep quality.
- Take a warm shower 🚿:
Taking a hot bath 90 minutes before bed can improve sleep quality and helped people get more deep sleep.
- Practice 478 breathing 🫁:
People experience mild sleep disturbances, anxiety, and stress may find 4-7-8 breathing helpful for overcoming distraction and slipping into a relaxed state
- Make sure your bedroom is quiet, dark & at a comfortable temperature 🌡️ :
This is self explanatory ✅
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Wake up, get sh*t done & repeat ⏰
Some days might not be as productive as others though what really matters is that you went through the motions regardless of how you felt when you woke up. Oh trust me! That is powerful 💪
The simple action of “going through the motions” is what gets you one step closer to what you’re trying to achieve. What you do on the days you don’t feel like doing is what makes you ✅
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Deadlifts dont have to be heavy 🏋️♀️to make it challenging. What i am talking about is the Fulcrum 🔩 deadlift, also called the offset deadlift.
Unlike the usual deadlift, this variation places weight on just one side of the bar making the weight uneven and more challenging. This will help you expose imbalances ❌ and eliminate them ✅
In addition to this, the offset deadlift can be a highly effective approach to everyday fitness 🤸. Think about it! It is very rare that the loads we carry outside the gym are distributed perfectly, like lifting something from the floor, carrying groceries 🛍️ and so on, we all tend to favour our dominant side. Let’s change it up & follow for more 💫
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Wake up, get sh*t done & repeat ⏰
Some days might not be as productive as others though what really matters is that you went through the motions regardless of how you felt when you woke up. Oh trust me! That is powerful 💪
The simple action of “going through the motions” is what gets you one step closer to what you’re trying to achieve. What you do on the days you don’t feel like doing is what makes you ✅
#motivation #fitnessmotivation #stayhard #davidgoggins #dailyroutines #fitspo #selfimprovement #mindset #health #lifestyle #fitnessreels #workoutinspo #facebookreels #reels
7 things I wish I knew earlier :
- Nutrient density 🍱 > Calorie counting ➕: It is important to make the distinction between quantity and quality. Foods that have the same calories can be of different nutritional quality and can affect your metabolism, hormone levels, hunger, and appetite differently. Be mindful 🧠 of what you put on the plate.
- Priortise sleep 💤 : You can keep changing diets & workouts but it is incomplete without good quality sleep. Lack of sleep is associated with many negative health effects such as heart disease 🫀, brain fog, depression, weight gain & inflammation.
- Avoid seed oils 🌱 : Seed oils are unstable at high temperature, hence when used for cooking they break down causing free radical damage leading to inflammation which is the root cause for all healtj conditions.
- The power of ice baths ❄️ : Ice baths helps to ease muscle soreness, reduce inflammation, boosts your BDNF 🧠, aids your central nervous system & develops more mental toughness
- Mental health 🧠: Mind is a muscle that needs to be attended & worked with care. How you think, feel & act affects your emotional & psychological well being
- Fasting is not starvation ❌ : Willingly abstaining from food for a prolonges period has a lot of benefits which includes improving metabolic flexibility, gut health, mental clarity, reducing inflammation etc.
- Breathwork 🧘♂️: The way you breathe can change the way you feel. Effective breathing techniques can help you alleviate stress, fight anxiety, boost immunity etc.
#nutrition #sleep #breathwork #icebath #fasting #healthyoils #healthyfood #weightlosstips #healthylifestyle #mindfulness #mindbodysoul #healthtips #healthreels #facebookreels #reels
