HEALTHY MORNING HABITS » + printable checklist

HEALTHY MORNING HABITS » + printable checklist


Welcome back to PICKUP LINES or if you are new. Hey, I’m a sadist. Morning can be a source of stress for many people Hurry to prepare, so that they can go outside. Or think about the things they need to get done during the day. For me, personally The morning is the favorite part of the day, and by adopting these 10 healthy morning habits, I think it would be your favorite too, if it wasn’t already. In the description box Below, you will find a download list for the things I will mention in this video. You can use it as a tool to help you start healthy morning habits. right Now Do you need to follow every habit I mentioned on this list? No, of course not Just pick the one you think will make you grateful for the morning or the most helpful.

Let’ Begin. I am strongly against rushing in the morning I guess how our day begins, gives a glimpse of what the rest of the day will be like. You start tense You will tend to stay charged with emotions. Start relaxed and your mind will be more relaxed during the day Wake up a little earlier if you need. So you don’t have to hurry. For some stimulation, put together soothing, gentle music to help you get up. And do not hit the snooze button when you hear the alarm Let the natural light in to boost your mood, let your time coincide with the morning light Meditation. Grainy as it looks. Many of us have heard of it and yet have not. And I am not preaching to you to begin with. The idea of ​​sitting on the floor in The complete calm of someone who has not yet contemplated before, it may be an uncomfortable thought. So if meditation doesn’t work for you, and it’s not amazing as I think it is. Try this as an alternative Take a deep breath and then do the 5-4-3-2-1 exercise.

Tell yourself five things you can tell Carpet, plant type *, candles, bowl and books. Four things you can feel on a sofa behind the back, Attachment on the armrest, hair on the neck, A warm cup in the hand. Three things a bird can hear on a tree The sound of the refrigerator, the kettle boils the water. Two things you can smell Essential oil, The aroma of tea. One thing you can taste, even if you don’t drink or eat anything There is a taste in your mouth, be aware of it. This exercise is the most interactive way to have your mind present at the same moment I’m also against turning on the TV in the morning, because I think it strips us of our ability to stay in a clear mind Present moment And I think it can add tension, especially if you watch something like the morning news.

Are you used to watching TV? If he tried to replace it with quiet music as an alternative If you need to check your phone for messages, do so after breakfast. The morning deserves your attention Drinking water helps restore hydration after a long night’s sleep It helps stimulate metabolism, helps the body flush out toxins, and helps maintain regular bowel movements. I used to have a tall glass as soon as I woke up before breakfast. Do not drink water every morning? Here is a way to make it more attractive. Add Cucumber, berries, lemons, lemons or orange slices to taste. If you feel so Too stressful Add a little 100% of your favorite fruit juice to give it some flavor. Me, too, keep hydrating all morning with plenty of tea. As a nutritionist and dietitian, This is an area that I attach great importance to. Eating a nutritious breakfast helps boost our energy and start our mental focus for the day. Includes whole grains and fruits Vegetables, nuts, seeds, plant-based milk and yogurt. Breakfast time and fiber will keep you full for the rest of the morning, so you can focus on things other than your grumpy stomach.

I also used to take vitamin B12 and vitamin D supplements for breakfast, too. Here is an important suggestion. Enjoy breakfast with someone, if you can Family, partner, roommate or friends Communicating and talking about your thoughts and plans for the day is a great way to start the day. You enjoyed breakfast alone, ditched the TV or computer screen, and instead practiced the mindfulness method, which I mentioned before In fact, look at your food, and feel the texture in your mouth, Hear the sound that you make when you pick it up with a spoon or bite into it, actually you smell the food and the taste, Really taste the food instead of eating it mechanically. Don’t you think it deserves your attention? Some people choose to write down a list of gratitude or intentions each morning. Personally, I prefer talking to them rather than writing them down. So if I share breakfast with someone, which is most of the morning, Then these are questions that I ask the other person and they can ask me too. I think it helps to build a closer bond with this person It also keeps you accountable for the intentions you said and the insights they shared with you that you may find actually helpful Start your day.

But if you are someone who enjoys breakfast yourself, no problem. You can fill out the questions in the downloadable PDF file. Questions to answer: What do I think? How do I feel emotionally and why? How do I feel physically? What are my intentions for today? What are two things I am grateful for? What is the one thing that can increase my happiness today? By checking daily what is going on inside you, You will have more control and understanding of what is going on around you. Some people recommend creating a plan or to-do list for your day in the morning. But personally, I prefer to do it the night before, that way I can hit the run. Instead, I spent a few minutes in the morning reviewing this list and actually Imagine what I’m going to do for today.

Visualization is a very powerful tool, So if you can actually dedicate even a minute or two Plan a movie in your eyes about the things that matter to you to accomplish the day. Is likely to occur. Preparing your snacks for the day in the morning means you will be less likely to graze throughout the day or reach unhealthy The right foods when hunger strikes. Chop some fruits until ready to eat. Dice up some nut butter and crackers or set aside some dried fruits, like figs or dates. So they come in handy when you need something to conserve your energy. I mentioned it in a previous video and it’s a habit I live by.

So try to get used to Clean the surfaces in your home Before you leave for today. Clean up your kitchen counter, dining table, coffee table, or any mess and wash the dishes as well. By doing this, even if you have a really long and stressful day, you know you can take home somewhere clean. You may have heard of this important thing called exercise. do not worry I’m not about to preach to you to begin with. When you know it’s helpful to do, and if it’s something you haven’t already started, Then we might just need to try a new approach. Remember, the scariest part is always before you start. Try to start as soon as you get some fresh air. Go out to the balcony Or have tea on the patio in the morning. It becomes very easy, then get off the bus one at a time and stop driving Little bit or try riding a bike to work or school, as much as possible. If the weather is holding you back, try doing some gentle indoor stretches Small changes made in increments will get you closer to an active morning in no time, and if you are a person prefers Exercise in the evening It’s still important to get a little fresh air or maybe some light stretching in the morning, if you can.

And the There you have it, 10 healthy morning habits. Hope you found them useful Don’t forget to download the PDF in the description box Just below and start checking out the items you choose to follow. You can also use this as a tool to add your own Custom healthy morning habits. Things like remembering my thread or remembering to pack my lunch for the day.

Another recommendation I have you to add or change Only one new habit at a time. The last thing you want to do is overwhelm yourself and then don’t commit to it after a while some days. They say it takes 21 days to form a new habit. So once you’ve held it for the full three weeks, consider adding a new habit if you like. OK, This is from Pick Up Limes today. You know the exercises: like subscribe. I’ll see you in the next video..

Read More: Your Diet Benefits From Eating Healthy One

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The 10 Most Important Mobility & Flexibility Exercises

The 10 Most Important Mobility & Flexibility Exercises

Mobility and flexibility are very important when it comes to a healthy body. Both will improve and stabilize the range of motion of your joints and muscles. It will also improve your posture and reduce aches, pains, imbalances and will improve your body awareness. In this video we will show you 10 of the most important and comprehensive exercises. Cat – Cow We start right here with the Cat – Cow. This exercise is great for your shoulder blade and spine mobility. In the first part of the movement, you press your arms into the ground, push your shoulder blade forward, round your back and tuck your chin. In the second part, you extend your spine, bring your shoulder blades together and look forward. Always keep your arms straight and don’t overextend your cervical spine too much. Archer Squat The next exercise is the Archer Squat.

This exercise is great for your hip mobility and leg flexibility. It is important to let one leg straight and bend the other one. First of all you need the right distance between your legs. Choose a distance which allows you to go down with the straight back and without falling backwards or letting your bent leg heel lift off the ground. The movement comes from your hips and not your spine. You can do this movement with a straight leg heel on the ground to target your hamstrings, or with the inside of your foot to target the adductors.

Always keep the tension in your legs and don’t overextend the straight leg. Try to improve the range of motion step by step. If you are able to sit down you can also add some rotations. Spiderman Lunge with Reach Let’s move on with the Spiderman Lunge with Reach. This exercise will stretch your glutes hip flexors and mobilize your spine and shoulder. The front leg is bent and the rear one should be straight all the time. Now you bring your hips as close as possible to the ground, rotate your body and do the reach. Your eyes follow your hands and you rotate both arms outwards.

Squat with Reach The reach is also a part in the next exercise. Perform a similar movement with your arms, the head and the spine, but this time in a deep squat position. Go as deep as possible and let your heels on the ground. Your body should be as upright as possible when you do the reach. Jefferson Curl One of the most popular and beneficial mobility exercises for the posterior chain is the Jefferson Curl. It will mobilize and stabilize your spine and will stretch your hamstrings and glutes. It’s important to do it very slow and controlled. Start by tucking your chin and bend yourself forward vertebra by vertebra. Your knees should be straight all the time.

If you are a beginner do it with your body weight. Later if you are used to this movement you can slowly add up some weight. Passive & Active Hang When it comes to shoulder blade activation mobilization and stabilization there is nothing better than the passive and active hang. Just let yourself hang from a bar with straight arms. Now start to pull your shoulder blades down and together.

The stronger and more mobile you get, the more your upper body will produce and allow an arch in your spine. If you want to mobilize your shoulder you can also do it on the ground. Shoulder Circles You lay on your stomach and move your straight arms from the front to the back. Here it’s important to let your body straight, tuck your chin and avoid an arched back as good as possible. The next exercise is a moneymaker when it comes to mobility for your shoulders spine and hip flexors. Backbridge The Backbridge will mobilize your anterior muscle chain while it strengthens the posterior one. This movement is very complex. So if you want to know more about it, check out our back bridge tutorial. Pigeon Stretch A great exercise for hip flexibility is the Pigeon Stretch. The goal is to put your 90 degree bent leg to the ground in front of you while the other one is straight.

It’s okay if you have to turn your front leg a little bit inwards. But the goal should be a 90 degree angle between the upper and lower leg. Always push your hips forward, stay upright with your torso and don’t rotate your body. The pigeon stretch would stretch your hip flexors and glutes. Log Roll The last exercise is a mix of mobility and coordination. You lay on the ground and tuck your knees to your chest as tight as possible. Then you extend your body to the Hollow Body Position, from where you slowly roll over to your stomach and extend your arms and your spine. From there you roll on back into the hollow body position and tuck your knees again.

This exercise is great to mobilize and strengthen your posterior and anterior chain in one movement. Those were our 10 most important mobility exercises to mobilize and strengthen your whole body. For further questions just leave a comment. Thanks! Alex..

Read More: Be A Man of Fitness

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