Energy Givers:
✅ Gratitude
✅ Hydration
✅ Authenticity
✅ Being Present
✅ Time in Nature
✅ Deep Breathing
✅ Physical Exercise
✅ Healthy Sleeping Pattern
Energy Drainers:
✅ Idealizing Past Relationships
✅ Negative Self-Talk
✅ Lack of Boundaries
✅ People Pleasing
✅ Alcohol & Drugs
✅ Overthinking
✅ Social Media
✅ Comparison
✅ Gratitude
✅ Hydration
✅ Authenticity
✅ Being Present
✅ Time in Nature
✅ Deep Breathing
✅ Physical Exercise
✅ Healthy Sleeping Pattern
Energy Drainers:
✅ Idealizing Past Relationships
✅ Negative Self-Talk
✅ Lack of Boundaries
✅ People Pleasing
✅ Alcohol & Drugs
✅ Overthinking
✅ Social Media
✅ Comparison
By responding to darkness with light, you neutralize evil while expanding your aura.
✅ Increased inner peace and emotional balance.
✅ Stronger resilience against negative influences.
✅ Greater personal magnetism and positive energy.
✅ Increased inner peace and emotional balance.
✅ Stronger resilience against negative influences.
✅ Greater personal magnetism and positive energy.
The best investment you’ll ever make is in your health and fitness, because it pays you back in time and vitality.
The way you view and interpret the world shapes how the world will unfold and respond to you.
HOW TO BECOME A BETTER YOU EVERY DAY
✅ Become more observant. Notice everything that surrounds you. The world is full of examples, ideas, words, wisdom, mistakes and experiences.
✅ Collect ideas. Ideas and thoughts tend to evaporate from your mind too fast. Try to capture them before it is too late. Ideally, write down or sketch every single one.
✅ Learn. Then apply what you learn. Without action, there can be no reaction. Spend at least 30 minutes each day learning, and use the rest of your time implementing.
✅ Analyze your day. Before going to bed, spend 10 minutes analyzing your day. Consider what things you managed to do well and what mistakes you made.
✅ Start writing. The biggest value of a good writing skill is that it cultivates a discipline. First of all, the discipline of thinking. Your thoughts will cease to be random and chaotic. They will gradually become systematic and structured instead.
✅ Become more observant. Notice everything that surrounds you. The world is full of examples, ideas, words, wisdom, mistakes and experiences.
✅ Collect ideas. Ideas and thoughts tend to evaporate from your mind too fast. Try to capture them before it is too late. Ideally, write down or sketch every single one.
✅ Learn. Then apply what you learn. Without action, there can be no reaction. Spend at least 30 minutes each day learning, and use the rest of your time implementing.
✅ Analyze your day. Before going to bed, spend 10 minutes analyzing your day. Consider what things you managed to do well and what mistakes you made.
✅ Start writing. The biggest value of a good writing skill is that it cultivates a discipline. First of all, the discipline of thinking. Your thoughts will cease to be random and chaotic. They will gradually become systematic and structured instead.
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🧱Your Hips Move Like Cement Blocks
🔥 Fix it: Open up those hips with a 90/90 stretch or controlled hip rotations before you train.
🔥 Fix it: Open up those hips with a 90/90 stretch or controlled hip rotations before you train.
Nature’s Ultimate Painkillers 🔥
🍍 Pineapple – Kicks stomach bloating and gas to the curb!
🫐 Blueberry – Fights off bladder and urinary tract infections like a champ!
🌿 Turmeric – Takes down chronic pain with its golden magic!
🫚 Ginger – Soothes those aching muscles after a tough day!
🌱 Peppermint – Cools down sore muscles with a refreshing zing!
🍎 Apple Cider Vinegar – Crushes heartburn and keeps you feeling light!
🍒 Cherry – Eases joint pain and headaches for sweet relief!
🌰 Clove – Tackles toothaches and gum inflammation like a boss!
🍍 Pineapple – Kicks stomach bloating and gas to the curb!
🫐 Blueberry – Fights off bladder and urinary tract infections like a champ!
🌿 Turmeric – Takes down chronic pain with its golden magic!
🫚 Ginger – Soothes those aching muscles after a tough day!
🌱 Peppermint – Cools down sore muscles with a refreshing zing!
🍎 Apple Cider Vinegar – Crushes heartburn and keeps you feeling light!
🍒 Cherry – Eases joint pain and headaches for sweet relief!
🌰 Clove – Tackles toothaches and gum inflammation like a boss!
An energy surplus can supercharge muscle growth, but it’s not one-size-fits-all, tailor your calories to your training level, prioritize protein, and track your progress to build muscle efficiently without excess fat.
✅ Personalize Your Surplus: Start with a modest 250–500 kcal/day surplus, but adjust based on your training experience, beginners may gain muscle without it, while advanced lifters often need it.
✅ Focus on Protein and Timing: Aim for 1.6–2.2 g/kg/day of protein and time meals around workouts to maximize muscle repair and energy use.
✅ Track and Tweak: Monitor strength, muscle, and fat changes (via DEXA, bioimpedance, or skinfolds) to fine-tune your calorie intake and avoid unnecessary fat gain.
✅ Personalize Your Surplus: Start with a modest 250–500 kcal/day surplus, but adjust based on your training experience, beginners may gain muscle without it, while advanced lifters often need it.
✅ Focus on Protein and Timing: Aim for 1.6–2.2 g/kg/day of protein and time meals around workouts to maximize muscle repair and energy use.
✅ Track and Tweak: Monitor strength, muscle, and fat changes (via DEXA, bioimpedance, or skinfolds) to fine-tune your calorie intake and avoid unnecessary fat gain.