#workoutchallenge

I did some therapeutic shopping today. Let’s say it was a rest day - I walked more than 10 000 steps and helped out in the kitchen for the half of day so I didn’t really manage to get any workout done. I’m gonna stretch later tho. 

Do each exercise for 40sec with 10sec rest, . Total of 4 sets, Rest between each set 30seconds . Check out my other fitness videos & workout real time with me on YouTube @fitnesstimesblog​ Link in bio . . For weight loss diet & tips checkout my diet in my Bio▶️ @fitnesstimesblog​ . . Tag & share this at home workouts with your friends/family, who you think it will be helpful

. . Disclaimer: Please note that all of my posts are titled/captioned/hashtags to improve the discoverability of the content. Unfortunately this may mean that video titles are subjective and shouldn't be seen as absolute truth. As an example, targeting fat reduction is not scientifically proven but a title/caption/hastag might suggest otherwise.When following any of my content/videos, please take precaution to exercise in a safe environment. what I share here are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you. All things I share here is what I research/ experiment/use and apply in my own life and share it as a friend/well wisher. My aim is to try & help you to be fit, productive and motivated, a little better than yesterday. Every person is unique and there is no one size fits all solution to health or fitness. Seek professional help if need before following the workout.

Fitness and Health Quote of the day (meme)!

Demand a healthful approach to life, a uplift of motivation?I can help get you in the precise set of mind to seize any day!Amplify your mindset on your life and experience the potentials

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~Jonathan Alonso~

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Hello and welcome to my blog! I am a health and fitness freak, so if you’re into that as well or want to try and live a healthy life I hope that my blog will help you with some tips and inspiration. Since this is my first post I am just going to give you an overview of things I find important to keep in mind when society is trying to push you to be a certain shape, some important tips to keep in mind for a happy and healthy life, and lastly a small workout challenge, which is great for beginners.

Women are ingrained with the belief that smaller is better and so many people’s health has suffered from this logic. The modeling and beauty industry as well as media advertising set “standards” of the ideal skinny body and that you need to look like the size 0 models to be happy. The beauty and model industry exploits our emotions and beliefs to help sell their products or gain publicity. It is important not to strive to look like someone else. Having a goal or mindset to look like someone else is impossible and unhealthy. Everyone was born different sizes and shapes, have different bone structure, metabolisms, and even genetics. It is always important to have a role model or someone you look up to for motivation but it is even more important to remember you are your own person. Everyone has insecurities and body image issues, but there is a difference from being unhealthy skinny and being a healthy and happy you.

I encourage all women to choose health, self-love, and to pursue personal dreams over how society thinks women should look. This all starts with having a lifestyle that works best for each individual and surrounding yourself with a good community who supports you. I’m not saying being a size 0 who powerlifts and has little to no body fat is a bad thing, but again each individual is different and it’s a good thing to have different goals than someone else. The journey to having a healthy life can be intimidating and hard to start. The following tips will show you that you don’t need to starve yourself, make yourself miserable, or ignore what your body tells you in order to live a healthy happy life. If you’re a beginner or currently struggling to live that healthy lifestyle, try and add in some of these tips to your daily workout and help you work towards your personal goals.

Five tips I live by to be healthy and happy:

ONE~ Don’t skip meals or starve yourself thinking that it will help you lose weight and get to your goal. We all need fuel in our bodies for fuel and nutrition. When you skip meals your energy goes down, which can cause depression and binge eating later in the day and gaining calories that you may have wanted to skip in the first place. Skipping meals tend to leave people to crave foods higher in fats and sugars since your body thinks it is in starvation and will crave these foods. Doing this can cause you to take in more calories per volume to make sure you have the energy you need to be active. If you skip meals this can also affect your metabolism dangerously by causing weight gain, delayed insulin response and elevated fasting which are all factors leading to diabetes. Overall, never skip a meal, if you do want to cut down on calories the healthy way is to do portion control. I recommend 3 meals a day (remember NO skipping) with a snack in between. Make sure your meals are CLEAN, full of protein, fruit, vegetables, whole grains and good fats. This will make you feel more energized and happy.

TWO~ You do NOT need to cut out everything you enjoy to stay healthy. It is ok to have cheat days or a special treat every so often. I live by the 80/20 rule; eating mainly healthy all natural and non-artificial foods full of your daily necessary nutrients makes it ok to treat yourself when needed. Having the habit of cutting back on snacks everyday and eating healthy will help you in the long run, making it more enjoyable when you do decide to “ball out” on your cravings. Completely cutting out what you love can strain your happiness which is something essential to a healthy lifestyle. I promise once you do start to eat cleaner you will feel a lot more energized and generally happier.

THREE~ DO NOT let people make you feel guilty for how you want to live your life. If you want to do a HEALHTY diet and workout every day don’t let someone make you feel bad or get in the way for working towards what your goal is. We all have friends who don’t live healthy lifestyles who won’t understand why you do what you do but that’s fine. Let them live their life you yours, just remember your goal is for you and no one else. Make sure YOU are happy because that is all that matters.

FOUR~ The golden rule; do not forget to stretch, I can’t stress this enough. Its very important to stretch after every workout (I even do it before as well sometimes) and it isn’t something that you can “overdue”. Many people underestimate how important it is to stretch, but it is key to a healthy exercise routine. Skipping stretching and continuing to do strenuous workouts day after day will increase your risk of injury. Stretching allows your muscles to work more effectively and also to cut down on being sore the next day and using that as an excuse to not workout the next day. I know that stretching has become one of my best habits and definitely helps me become more flexible week after week. I have been going to the chiropractor for about 10 years now for my being in constant back and hip pain. After doing strengthening workouts to help those muscles with a mix of stretching those areas about 2 times a day I have cut down my visits to my chiropractor immensely.

FIVE~ My last and final tip is to listen to your body. This is especially important for those of you who are just starting your fitness journey. When I first started, I was on a strict diet of eating leans meats and veggies and cutting down a lot on my carb intake. I started to hate this diet so much that I started to get deprived and unhappy. I now listen to my body and incorporate my cravings while eating clean like I mentioned earlier with the 80/20 rule. I stopped meal prepping because after the third day of eating chicken its dry and boring to eat. Now I keep plenty of fresh vegetables, fruit, and meat so when the day comes I can make whatever my body is craving that day. Once I changed and listened to my body my journey to being healthy became so much easier and enjoyable. Working out is only the start but keeping a clean diet that works with your body and needs is key.

Did you know it takes only 21 days to form a new habit? Yes, it is true and that is why I encourage you all to join in on this easy challenge. All you have to do is dedicate 30 minutes every day to getting your bodies in motion for 21 days. You can do anything you want for 30 minutes, and go even longer is you want, the more the merrier right?  If you need to get back in shape or maybe you need to get moving for the first time in a long time, join me. This challenge is inspired by Katie Willcox, who was a plus size model and is someone very inspiring to many people. Today I started my first day of the challenge.

Here is what you need to do:

1.) Follow my Instagram page @dabbrederisfitness where you can see my daily challenge post and updates on my progress as well as having a chance to be featured on my page. This is a great way to help stay motivated and hopefully help others as well or pass on this challenge.

2.) Start Day is this Wednesday, May 23, 2018.

3.) Workout for 30 minutes each day, or like I said earlier, more if you are feeling motivated to do so. The goal is the break a sweat each day doing something you enjoy, cardio, HIIT workout, core, or strength workouts.

4.) Take photos and or IG videos of your workouts, take selfies, or share how you are feeling about the challenge and tag @dabbrederisfitness and @healthyisthenewskinny on your Instagram and #21daychallenge to have a chance at being featured on my page.

5.) Invite your followers, friends, and family to join you. This is what having a community to support you is all about, having others to workout with you and see you succeed is a plus.