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💭 ᴛʜᴏᴜɢʜᴛꜰᴜʟ ᴛʜᴜʀꜱᴅᴀʏꜱ 💭 It’s a new month, which means we are focusing on a new Pilates principle. This March, we will be discussing my FAVORITE... Breath 🌬Respiration is our most consistent source of fuel-one of two vital elements to ensure the 🧠’s survival. It is the first and last act of life. It both initiates and completes movement. When our respiratory pattern is suboptimal, the entire system is effected, so it is imperative that we learn the proper mechanics of respiration. As Joseph Pilates said... “𝔹𝕖𝕗𝕠𝕣𝕖 𝕒𝕟𝕪 𝕣𝕖𝕒𝕝 𝕓𝕖𝕟𝕖𝕗𝕚𝕥 𝕔𝕒𝕟 𝕓𝕖 𝕕𝕖𝕣𝕚𝕧𝕖𝕕 𝕗𝕣𝕠𝕞 𝕡𝕙𝕪𝕤𝕚𝕔𝕒𝕝 𝕖𝕩𝕖𝕣𝕔𝕚𝕤𝕖, 𝕠𝕟𝕖 𝕞𝕦𝕤𝕥 𝕗𝕚𝕣𝕤𝕥 𝕝𝕖𝕒𝕣𝕟 𝕥𝕠 𝕓𝕣𝕖𝕒𝕥𝕙𝕖 𝕡𝕣𝕠𝕡𝕖𝕣𝕝𝕪. 𝕆𝕦𝕣 𝕧𝕖𝕣𝕪 𝕝𝕚𝕗𝕖 𝕕𝕖𝕡𝕖𝕟𝕕𝕤 𝕠𝕟 𝕚𝕥.” 🛑Before you start focusing on mechanics, do this quick assessment to see how you are currently breathing. ☑️Place one hand on your chest and the other on your belly and begin to take note of what you feel moving and when. Swipe ⬅️ to learn what SHOULD be happening. 💁🏼‍♀️Got that down? Now what?🤷🏼‍♀️ 🤓When properly breathing, we want to ensure that there is movement of the ribcage in 360 degrees⭕️ 🤔Think of the ribs as a balloon-on the inhale, the 🎈inflates. On the exhale, it deflates. ☑️Go ahead and lightly massage the entire ribcage, spending a little extra time on the sides and the the back (as we don’t breathe here very well, so we want to build some awareness with some light skin stimulation). ☑️Find the last rib on the back of your ribcage and place your thumbs here. Wrap the rest of your hands around the ribs. ☑️Inhale through the nose and expand your ribcage into your hands. ☑️Exhale and feel the ribcage close. ☑️With each breath, try to feel the ribcage spread further. ☑️If you notice areas that aren’t moving as well, focus your attention there and try to equal it all out. ☑️Try to inhale for 3 and out for at least 5. 🧘🏼‍♀️If you dedícate 8-10 minutes per day to focused breathwork, you will start to quickly see noticeable changes in how you move and feel😌 . #pilates #pilatesinstructor #breathe #instructor #functionaltraining #breathwork #coaching #wellness #life #thoughtfulthursday
#RITUAL La energía de esta semana nos invita a soltar la resistencia que hemos mantenido por años. ¿Cómo? Trabajando la aceptación Marzo empieza a romper lo rígido, te ayudara a darte cuenta de las herramientas que tienes para tu transformación. Para esto el ritual de perdón, para que te sepas perdonar por los errores y las malas decisiones en la vida, comienza a comprender que somos seres en crecimiento, que cada día nos hacemos más sabios. Todos cometemos errores. Si has tomado una mala decisión en la vida que no puedes retractarte, ten en cuenta que solo puedes aprender de ella. “Para poder seguir adelante y vivir una vida productiva, feliz y plena, tienes que perdonarte a ti mismo”. Insumos: Vela azul: este color es utilizado para el perdón, harmonía y comunicación, así que es ideal para este mes. Agua solar: vas a poner agua potable en una botella de cristal, de preferencia azul. La puedes pintar o forrar de papel de este color. La tapa no debe de ser de metal. Vas a poner la botella con agua al sol por una hora, ya que así se absorbe la energía del sol y del color. Instrucciones: Prende la vela en la mañana si tienes alguna acción en especifico que no te deja de atormentar piensa en ella y repite: Me perdono a mi mismo, Me permito ser imperfecto Me permito cometer errores Me permito ser un aprendiz que aún aprende de las lecciones de la vida. Me perdono, Si no puedo perdonarme a mí mismo ahora, me perdonaré en el futuro. 💧Mientras en el día tomas el agua recuerda repetir las palabras del “Dr. Hew Len” Lo siento, Perdóname, ¡gracias!, te amo. 🙏🏻Lo siento: aunque no sepas por qué lo dices, elimina estructuras que puedan afectarte a ti y a todo lo que está relacionado contigo. 🙏🏻Perdóname: perdonarte a ti mismo es perdonar a los demás. 🙌🏻¡Gracias! : agradecer de antemano es lo mejor para que todo fluya correctamente. Ser agradecido es llamar toda la abundancia en todos los aspectos de tu vida. 💞Te amo: cuando dices te amo cambias la energía de estar atorado y fluir. . #keoji #wellness #bienestar #ritual #mindfulness #selfcare #amorpropio #makeitwork #wellnesslife #vidasana #setu #beyourself #balance #bewellness #plenitud #amor #Marzo #March
6 ways to boost your testosterone level!😎💪 Testosterone is the main male sex hormone, but females also have small amounts of it. It is a steroid hormone, produced in men’s testicles and women’s ovaries. The adrenal glands also produce small amounts. During puberty in boys, testosterone is one of the main drivers of physical changes like increased muscle, deeper voice and hair growth. However, having optimal levels is also important throughout adulthood and even during old age. In adults, healthy levels are important for general health, disease risk, body composition, sexual function and just about everything else. Additionally, increasing your testosterone levels can cause rapid gains in muscle mass and vitality in only a matter of weeks. Interestingly, it also plays an important role in female health and sexual well-being. The research is pretty conclusive: both genders should ensure they have healthy levels of testosterone, especially as they age.👍 For more information check out the article from on how to boost your testosterone level naturally.🤝 . Follow us @thefitnesstips101 👈 for more fitness tips like this.🍉 . . . #inspiration #gymmotivation #fitnessmodel #weightloss #photooftheday #model #yoga #fitnessgirl #wellness #beauty #fitnessjourney #instafit #fitspo #beautiful #cardio #nutrition #strong #style #o #running #picoftheday #smile #mindset #selflove #fitnessaddict #strength #positivevibes #happiness #success #loveyourself
The 4 Best Ways to Use Protein Powder Protein shakes aren’t just for post workout gains, yo. It can be an anytime, all the time kind of food. 1. As a meal. 🔸 Usually breakfast but we’re not adverse to a lunch or dinner smoothie. Don’t overthink it. We throw in frozen fruit, nut butter, spinach, banana, oats, collagen, and water. Whatever we need to have a basically balanced, higher calorie shake with carbs, fats, fibre and protein. We don’t measure or follow a recipe and we’ve yet to make one that doesn’t taste good, so yeah, you can do that too. 2. As an eat-this-right-now-so-I-don’t-eat-crap-later snack. 🔸 Sometimes nutrition is just about getting something good in your body ASAP. We’re always behind the 8 ball with meals which often means we’re cooking or making restaurant choices while we’re hungry. (Hungry decisions are typically not great decisions.) Slamming a quick shake can stave off the hunger for hot second and help us make better meal/snack choices. 3. As a tool to increase protein intake. 🔸 It can be tricky to get enough protein if you’re an athlete or extra active individual, especially if you’d rather be out doing the activity than in the kitchen cooking. 🙋🏼‍♀️ One serving has 20 grams of protein so during particularly active days, we have an 2 or 3 extra shakes, usually just mixed with water and eaten mid-morning, mid-afternoon and evening. Our Vegan Protein has no sugar and is low calorie so we’re getting the protein we need without any extra stuff n’ things. 4. As an out-and-about smart snack 🔸 Whether you’re running errands, stuck at work or just oot and aboot (🇨🇦), we often find ourselves super hungry and unless we’re organized, we often don’t have anything good to eat. We keep a serving of Vegan Protein in our bag or car. Add water and, voila, saved from a crash and from stuffing our lovely faces with junk food. We like the taste but even if you don’t, get over yourself. Sometimes food is just about nourishing your body with what it needs, not some elaborate culinary experience. Get a Freshfam membership — 30% off so you can eat more Vegan Protein for less money.
🧡❤️You deserve to feel good , to experience happiness, abundance , love , confidence, tranquilty , success & all that your heart desires . ⬇️ Spiritual Recipe DISTANCING YOURSELF FROM MALICIOUS, NEGATIVE , TOXIC & DRAMATIC PEOPLE WILL INSTANTLY IMPROVE YOUR WELL-BEING . ADDITIONALLY , IT’S IMPORTANT TO CHOOSE WHAT YOUR GOING TO STRESS OVER , NOT EVERYTHING OR EVERYONE DESERVES YOUR THOUGHTS , ENERGIES , MENTAL , PHYSICAL , EMOTIONAL OR SPIRITUAL ENERGY . HEAL & BEGIN YOUR EMPOWERMENT JOURNEY. SELF LOVE , SELF CARE & A HEALTHY SELF ESTEEM & ENVIRONMENT ARE ESSENTIAL TO YOUR WELL-BEING & SUCCESS . 🧡 🕯🪔 Spiritual Manifestation Candle - Promotes positivity , love, abundance & joy. Includes a citrine crystal tower . Citrine properties provide the light and energy needed to create all that you dream of. It stimulates mental power and helps to focus. It activates both, mind and body. Bringing happiness, joy, and positivity in life by eliminating the negative energies and vibes. Citrine is thought to transform negative energy into positive energy. Also considered to be prosperity crystal symbolizing abundance 🍀 Spiritual perfume available as well. 🧡🧡 ☘️ #goodvibes #aromatherapy☘️ ☘️ 🌿 🌿#candles 🐚#selflove🐚 #spirituality☘️ ☘️ ☘️ ☘️ #oils #manifest #spiritualsupplies #selfcare #goodluck #metaphysical #wellness #abundance #love #lawofattraction #magic #goddess #altar #healer #tarot #candlemagic #divinefeminine #soulmate #chakras #crystals #lifecoach #ochun
🍀✋🏼🧿Lucky & Blessed Hamsa Hand Candle 🕯🍀 May you always be lucky , blessed & protected .✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼✋🏼 🧿🤚🏽The Hamsa Hand or Hand of Fatima is an ancient Middle Eastern talisman. In all religions it is a protective symbol. It is a talismanic symbol that people believed to protect them from harm against the evil eye and bring them goodness, abundance, fertility, luck, and good health.🤚🏽Hamsa Prayer 🙏🏻 "Let no sadness come to this heart❤️ Let no trouble come to these arms, Let no conflict come to these eyes, Let my soul be filled with the blessing of joy and peace." 💜Includes Amethyst Crystal : Some benefits include -Its thought to be incredibly protective, healing, and purifying. It's claimed to help rid the mind of negative thoughts , stress, anxiety & help you move forward. Additionally it aids in leadership, wisdom & in opening your third eye 🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽🤚🏽 🤚🏽🤚🏽 🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯🕯 🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟 🌟♥️♥️ ♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️♥️ ♥️ ♥️♥️ 💕 💫 💫 ✨ ✨ ⚡️ ⚡️ ⚡️⚡️ ⚡️⚡️⚡️⚡️✨✨ ✨✨✨ 💕 #guidance #selflove#hamsa#spirituality#goodvivbesonly#energyhealing#crystals#spiritualcleansing#protectyourenergy #selfcare#hamsa #spirituality #spiritualsupplies #goodluck #metaphysical #abundance #love #lawofattraction #magic #healer #tarot #chakras #meditation #vibes #wellness#yoga#meditation #mystical#blessings#candles