Certified Personal Trainer

01/13/2023

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01/07/2023

Feeling stressed and overwhelmed? These 5 mindfulness techniques will help you find inner peace in just minutes a day.

Feeling stressed and overwhelmed is a common experience in today's fast-paced world. The constant demands of work, family, and social commitments can leave us feeling drained and anxious. However, there are simple mindfulness techniques that we can use to find inner peace and calm in just a few minutes a day.

Mindfulness is the practice of bringing your attention to the present moment without judgment. It involves focusing on your breath, your body, and your surroundings in a non-reactive way. This can help to reduce stress, improve mental clarity, and increase feelings of well-being.

Here are five mindfulness techniques that you can use to find inner peace:

1. Deep breathing: This is a simple but powerful technique that you can use anytime, anywhere. Focus your attention on your breath as it moves in and out of your body. Notice the sensation of the air as it passes through your nostrils and fills your lungs. Don’t try to control your breath, just allow it to be as it is.

2. Body scan: Lie down or sit in a comfortable position and close your eyes. Bring your attention to each part of your body, starting at the top of your head and working your way down to your toes. Notice any tension or discomfort, and try to relax those areas.

3. Mantra repetition: Choose a word or phrase that has personal meaning to you, such as “peace” or “love.” Slowly repeat the mantra to yourself, either out loud or silently in your mind. Let go of any other thoughts or distractions and focus solely on the mantra.

4. Nature observation: Spend a few minutes in a natural setting, such as a park or a beach, and bring your attention to the sights, sounds, and sensations around you. Notice the colors and textures of the plants and animals, and the sounds of the wind and water.

5. Loving-kindness meditation: This practice involves silently repeating phrases of well-wishes to yourself and others. Begin by focusing on yourself and silently repeating phrases like “may I be happy, may I be healthy, may I be at peace.” Then, bring to mind someone you love and repeat the phrases for them. Gradually expand your well-wishes to include friends, acquaintances, and eventually all beings.

By incorporating these mindfulness techniques into your daily routine, you can find inner peace and calm in just a few minutes a day. Remember to be patient with yourself and not to judge your experience. Mindfulness is a journey, not a destination, and the more you practice it, the more benefits you will experience.

01/07/2023

Feeling stressed and overwhelmed is a common experience in today's fast-paced world. The constant demands of work, family, and social commitments can leave us feeling drained and anxious. However, there are simple mindfulness techniques that we can use to find inner peace and calm in just a few minutes a day.

Mindfulness is the practice of bringing your attention to the present moment without judgment. It involves focusing on your breath, your body, and your surroundings in a non-reactive way. This can help to reduce stress, improve mental clarity, and increase feelings of well-being.

Here are five mindfulness techniques that you can use to find inner peace:

1. Deep breathing: This is a simple but powerful technique that you can use anytime, anywhere. Focus your attention on your breath as it moves in and out of your body. Notice the sensation of the air as it passes through your nostrils and fills your lungs. Don’t try to control your breath, just allow it to be as it is.

2. Body scan: Lie down or sit in a comfortable position and close your eyes. Bring your attention to each part of your body, starting at the top of your head and working your way down to your toes. Notice any tension or discomfort, and try to relax those areas.

3. Mantra repetition: Choose a word or phrase that has personal meaning to you, such as “peace” or “love.” Slowly repeat the mantra to yourself, either out loud or silently in your mind. Let go of any other thoughts or distractions and focus solely on the mantra.

4. Nature observation: Spend a few minutes in a natural setting, such as a park or a beach, and bring your attention to the sights, sounds, and sensations around you. Notice the colors and textures of the plants and animals, and the sounds of the wind and water.

5. Loving-kindness meditation: This practice involves silently repeating phrases of well-wishes to yourself and others. Begin by focusing on yourself and silently repeating phrases like “may I be happy, may I be healthy, may I be at peace.” Then, bring to mind someone you love and repeat the phrases for them. Gradually expand your well-wishes to include friends, acquaintances, and eventually all beings.

By incorporating these mindfulness techniques into your daily routine, you can find inner peace and calm in just a few minutes a day. Remember to be patient with yourself and not to judge your experience. Mindfulness is a journey, not a destination, and the more you practice it, the more benefits you will experience.

01/07/2023

10 Simple Habits That Will Transform Your Life! You won't believe #5!

Habits are a powerful force in our lives. They can either help us to achieve our goals and lead fulfilling lives, or they can hold us back and prevent us from reaching our full potential. The good news is that it is never too late to adopt new habits that can improve our lives in meaningful ways. Here are 10 simple habits that can transform your life:

1. Get enough sleep: Adequate sleep is essential for good physical and mental health. Make it a habit to go to bed and wake up at the same time every day, and aim for 7-9 hours of sleep per night.

2. Exercise regularly: Regular physical activity can improve your mood, increase energy levels, and reduce the risk of various health problems. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, on most days of the week.

3. Eat a healthy diet: A healthy diet is important for overall health and well-being. Make it a habit to eat a variety of nutrient-dense foods, including fruits, vegetables, whole grains, and lean proteins. Avoid processed and sugary foods as much as possible.

4. Drink plenty of water: Proper hydration is essential for good health. Make it a habit to drink at least 8 glasses of water per day, and more if you are physically active or live in a hot climate.

5. You won't believe #5: Practice gratitude: Gratitude has been shown to have numerous benefits for mental and physical health. Make it a habit to regularly reflect on the things you are thankful for, and consider keeping a gratitude journal where you can write down a few things you are grateful for each day.

6. Meditate or practice mindfulness: Meditation and mindfulness can help to reduce stress, improve focus, and increase feelings of happiness and well-being. Make it a habit to set aside a few minutes each day to focus on your breath or pay attention to the present moment.

7. Set goals and track progress: Setting goals and tracking progress can help you stay motivated and on track towards achieving your dreams. Make it a habit to regularly review and update your goals, and track your progress towards achieving them.

8. Learn something new: Lifelong learning has numerous benefits for personal and professional development. Make it a habit to regularly seek out new opportunities to learn and grow, whether it's taking a class or simply reading a book on a topic you are interested in.

9. Connect with others: Strong social connections are important for mental and physical health. Make it a habit to regularly connect with friends and family, and consider joining a club or community group where you can meet new people and form new relationships.

10. Practice self-care: Taking care of yourself is essential for good physical and mental health. Make it a habit to regularly engage in activities that nourish your body and mind, such as getting enough sleep, exercising, and engaging in hobbies you enjoy.

Adopting these 10 simple habits can make a big difference in your life. They may require some effort and discipline to establish at first, but with time and practice, they can become second nature and help you to lead a happier, healthier, and more fulfilling life.

12/29/2022

Leonidas Esquire Williamson shared a post on Instagram: " ". Follow their account to see 145 posts.

12/08/2022

11/23/2022

05/10/2022

What is your BMR? - This is a video module shared from my Belly Fat Mastery Course. 😀

05/07/2022

Move your body to your own grove!

05/05/2022

https://bit.ly/reduce-bellyfat-part-1
https://bit.ly/reduce-bellyfat-part-2

There's a BIG misconception when it comes to getting rid of belly fat: Most women think that they just need to exercise a bit more and eat a bit less... Unfortunately, that's not at all the case at all. There is a hidden reason why belly fat is so persistent, and most women have never heard this before!

What have you tried in the past? Tell me in the comments 👇

This is part 2 in the 3-part series I'm offering to women who want some help getting rid of belly fat that's been accumulating over time. Today we're going to uncover why what you know about fat-loss is completely useless when it comes to belly fat. (There is a hidden solution you need to know about...)

More exercise = more stress (Woman on elliptical at gym)
Food is more than just calories (My Kasha belly bloat)
Your body needs a new plan (Teaching accounting - Monopoly)

Comment below what you've tried in order to get rid of some of that belly fat. Did anything work for you? And come back and watch the next video when we're going to talk about the hidden solution (it's actually 3 solutions in one) that is SO effective for getting rid of belly fat. ❤️

05/03/2022

3 Myth's about Belly Fat. 👍🏾

12/21/2021

LADIES, DO YOU HAVE THIS HIDDEN BELLY FAT PROBLEM? (Part 1/3)

Far too many women talk about their growing waistline: "Why do I store so much fat in my tummy?" Little do they know, they are dealing with a very specific type of fat that's different from fat elsewhere in the body. It's not like the typical fat you hear about all the time...

What have YOU heard about belly fat? 👇

This is the first training in a 3-part series all about a special type of fat (one that most people don't talk about) that's likely causing your waistline to grow and your clothes to feel too tight...

Belly fat is different from subcutaneous fat.

Your female hormones are to blame.

Comment below and tell me what you've heard about belly fat AND come back tomorrow when we're going to talk about why most women can't get rid of belly fat. You don't want to miss this!

10/26/2021

Catch a man, or keep a man! That's what we do! ~ Everything we do at ABS AFTER 50 CORPORATION is designed to help a woman 45 to 65 "Catch" a man or "Keep" a man by being her best self. 🥇

And we do that using three pillars. The first pillar is our power sculpting method. The second pillar is our flexible diet plans. And our third pillar is our , Healthy Recipe packs. Designed for a woman to lure her man (or a man) into her web and make him never want to leave. 🥰

Come check out our Facebook group.
https://www.facebook.com/groups/absafter50

10/21/2021

Ladies, walk like a Gazelle with this Plank move! 🥰 🏆 😍
https://www.youtube.com/watch?v=_BZ3hPygOgw

Full Playlist: https://www.youtube.com/playlist?list=PL2tjZDVsGx1BPjFaOBTHH3y-QwHEHv2GZ--Watch more How to Exercise Videos: https://www.flatabsafter50.comHow...