HEALTH IS A DAILY DISCIPLINE

I am passionate about health, fitness and being positive. Never give up on yourself. No matter how many times you have to start over. Keep going.

[HEALTH IS A DAILY DISCIPLINE @DebbieMaybery]

#Accountability #Running #𝐌𝐨𝐯𝐞𝐖𝐢𝐭𝐡𝐈𝐧𝐭𝐞𝐧𝐭𝐢𝐨𝐧 #Exercise #Choic#Exercise #Choices #Discipline #RunningJourney

[Dr. Biglee Murali | Strength, Hormones, Lifestyle @bigleemurali]

Walking is underrated

You don't need an expensive gym membership to start improving your health.

Start with a walk.

Walk after meals.
Take the stairs.
Get up from your desk.
Move while taking phone calls.

Then add strength training as you progress.

The best exercise routine is one you can actually maintain.

[HEALTH IS A DAILY DISCIPLINE @DebbieMaybery]

#HealthyAgeing #StrengthTraining #BalanceTraining #MusclePower #FunctionalFitness #Running

[Kristie Leong M.D. @DrKristieLeong]

Your exercise routine is missing a spoke (or two).
-
The aging exercise wheel has five spokes.

• Strength
• Aerobic fitness
• Balance
• Mobility
• Power

Most people only train two.

Ignore one spoke (especially power or balance) and the wheel wobbles:

Less confidence → less movement → the other spokes weaken → higher fall risk.

A meta-analysis of 15 trials (583 older adults) showed power training beat traditional strength work for functional speed and daily tasks.

This week, train your weakest spoke intentionally.

Which one are you neglecting right now?

Source: el Hadouchi et al., Eur Rev Aging Phys Act 2022 (15 trials, n=583)

#HealthyAging

[HEALTH IS A DAILY DISCIPLINE @DebbieMaybery]

𝐀 𝐬𝐭𝐫𝐨𝐧𝐠 𝐦𝐢𝐧𝐝 𝐢𝐬 𝐛𝐮𝐢𝐥𝐭 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐩𝐚𝐭𝐢𝐞𝐧𝐜𝐞, 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲, 𝐚𝐧𝐝 𝐭𝐡𝐞 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐭𝐨 𝐤𝐞𝐞𝐩 𝐭𝐫𝐲𝐢𝐧𝐠.

𝐊𝐞𝐞𝐩 𝐠𝐨𝐢𝐧𝐠.

#MentalStrength #Resilience #KeepGoing #BelieveInYourself #HealthyMindset #Running

[Debbie Hampton @dlhampton]

#Resilience is not a trait that you are born with or without. It can be learned and developed.

12 Strategies for Building Resilience https://t.co/tfGwk6iGab

#mentalhealth #mentalstrength #lifelessons #stress #gratitude #mindfulness #Saturday #Saturdaymorning #inspiration

[HEALTH IS A DAILY DISCIPLINE @DebbieMaybery]

The more often you face manageable challenges, the more you begin to realise what you’re capable of.

𝐘𝐨𝐮 𝐝𝐨𝐧’𝐭 𝐡𝐚𝐯𝐞 𝐭𝐨 𝐛𝐞 𝐟𝐞𝐚𝐫𝐥𝐞𝐬𝐬. 𝐉𝐮𝐬𝐭 𝐰𝐢𝐥𝐥𝐢𝐧𝐠 𝐭𝐨 𝐭𝐫𝐲.

#Running #KeepGoing #Consistency #MentalStrength #HealthyAging #BelieveInYourself

[HEALTH IS A DAILY DISCIPLINE @DebbieMaybery]

“𝐁𝐫𝐞𝐚𝐤𝐢𝐧𝐠 𝐮𝐩 𝐩𝐫𝐨𝐥𝐨𝐧𝐠𝐞𝐝 𝐬𝐢𝐭𝐭𝐢𝐧𝐠 𝐰𝐢𝐭𝐡 𝐛𝐫𝐢𝐞𝐟 𝐬𝐪𝐮𝐚𝐭 𝐛𝐫𝐞𝐚𝐤𝐬 𝐦𝐚𝐲 𝐡𝐞𝐥𝐩 𝐩𝐫𝐞𝐬𝐞𝐫𝐯𝐞 𝐟𝐨𝐜𝐮𝐬 𝐚𝐧𝐝 𝐫𝐞𝐝𝐮𝐜𝐞 𝐭𝐡𝐞 𝐛𝐮𝐢𝐥𝐝-𝐮𝐩 𝐨𝐟 𝐦𝐞𝐧𝐭𝐚𝐥 𝐟𝐚𝐭𝐢𝐠𝐮𝐞.”
𝐒𝐨𝐮𝐫𝐜𝐞: 𝐉𝐨𝐮𝐫𝐧𝐚𝐥 𝐨𝐟 𝐀𝐩𝐩𝐥𝐢𝐞𝐝

[Frank Lipman MD @DrFrankLipman]

How ‘Bathing’ and Grounding Yourself in Nature Heals and Protects Body, Mind and Spirit
https://t.co/lNU4HTZT3G

[Debbie Hampton @dlhampton]

If You're Around 50, Here's Why Happiness Dips https://t.co/5iPjW83eXz

Research across 145 countries finds well-being generally follows a U-shaped curve over a human adult life. A happiness curve similar to that of humans appears in other animals, hinting that biology may play a part. Seeing a heavy stretch as widely shared, not a personal failing, can support self-compassion and hope.

[Dr. Biglee Murali | Strength, Hormones, Lifestyle @bigleemurali]

The gym is not a punishment

You ate too much?
You don't need to punish yourself with extra cardio.

You missed a workout?
You don't need to destroy yourself tomorrow.

One imperfect day doesn't ruin your progress.

The guilt-and-punishment cycle can do more damage to your consistency than the occasional indulgence.

Train because you respect your body.

Not because you hate it.

[HEALTH IS A DAILY DISCIPLINE @DebbieMaybery]

#𝐃𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞
#𝐅𝐮𝐭𝐮𝐫𝐞𝐒�#𝐅𝐮𝐭𝐮𝐫𝐞𝐒𝐞𝐥𝐟
#𝐃𝐨𝐇𝐚𝐫𝐝𝐓�#𝐃𝐨𝐇𝐚𝐫𝐝𝐓𝐡𝐢𝐧𝐠𝐬
#𝐈𝐧𝐯𝐞𝐬𝐭𝐈𝐧𝐘�#𝐈𝐧𝐯𝐞𝐬𝐭𝐈𝐧𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟
#𝐌𝐢𝐧𝐝𝐬𝐞𝐭𝐌𝐚𝐭𝐭𝐞𝐫�#𝐌𝐢𝐧𝐝𝐬𝐞𝐭𝐌𝐚𝐭𝐭𝐞𝐫𝐬
#𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲
#𝐂𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲
#𝐒𝐞𝐥𝐟𝐃𝐢𝐬𝐜�#𝐒𝐞𝐥𝐟𝐃𝐢𝐬𝐜𝐢𝐩𝐥𝐢𝐧𝐞
#𝐆𝐫𝐨𝐰𝐭𝐡𝐌𝐢𝐧𝐝𝐬�#𝐆𝐫𝐨𝐰𝐭𝐡𝐌𝐢𝐧𝐝𝐬𝐞𝐭
#𝐂𝐡𝐨𝐨𝐬𝐞𝐘𝐨𝐮𝐫�#𝐂𝐡𝐨𝐨𝐬𝐞𝐘𝐨𝐮𝐫𝐇𝐚𝐫𝐝 https://t.co/

[James DiNicolantonio @drjamesdinic]

Do this for 6 months and
become UNRECOGNIZABLE.

Walk every DAY.
Lift 3 times a WEEK.
Eat enough PROTEIN.
Cook most of your MEALS.
Sleep 7–8 HOURS.
Get outside more OFTEN.
Love your FRIENDS & FAMILY.

All you have to do is execute.

[Dr. Biglee Murali | Strength, Hormones, Lifestyle @bigleemurali]

A message to parents

Your children don't need parents who talk endlessly about health.

They need parents who demonstrate it.

1️⃣Let them see you walk.
2️⃣Lift weights.
3️⃣Eat nourishing food.
4️⃣Sleep on time.

The habits they see at home can shape their relationship with health for years.

Your lifestyle is teaching even when you're not speaking.

[HEALTH IS A DAILY DISCIPLINE @DebbieMaybery]

#𝐃𝐚𝐢𝐥𝐲𝐂𝐡𝐨𝐢𝐜𝐞𝐬 #discipline#discipline #𝐌𝐨𝐯𝐞𝐖𝐢𝐭𝐡𝐈𝐧𝐭𝐞𝐧𝐭𝐢𝐨𝐧 #RunningJourney #RunningJourney #Exercise #Choices #Movement #Habits

[Kristie Leong M.D. @DrKristieLeong]

Most people sit all day and wonder why their lower back aches and their glutes feel dead.
-
One simple move reactivates the biggest muscle in your body and takes pressure off your spine.

Sitting keeps the hip flexors short and the glutes quiet. Glute bridges force full hip extension under load—the exact position desk life never allows.

In one trial of 32 healthy adults, 8 weeks of daily bilateral bridges significantly improved hip extension strength (p < 0.05) on both sides, matching the gains from gluteal squeezes.

Why this matters more than it looks:

• It trains the glutes to do their real job—hip extension and pelvic stability—so the lower back doesn’t have to compensate.

• Unilateral versions (single-leg) expose and correct side-to-side imbalances that regular double-leg work hides.

• Consistent practice is linked to better posture and reduced lumbar load for people who sit long hours.

The cycle is predictable: sit → glutes switch off → pelvis tips → back takes the load → you sit more because it hurts. Bridges break that loop without equipment.

Do 2–3 sets of 10–12 slow bridges (or single-leg if you’re ready) after you stand up from your desk today.

Squeeze hard at the top for 2 seconds.

What’s your current “I sit too much” warning sign—tight hips, low-back ache, or zero power when you stand up?

(Lehecka et al., 2019; n=32, 8 weeks)

#GluteBridge

[HEALTH IS A DAILY DISCIPLINE @DebbieMaybery]

#RunningJourney #Exercise #Choices #Movement #Habits #Accountability #Discipline #Running #MoveWithIntention

[Dr. Biglee Murali | Strength, Hormones, Lifestyle @bigleemurali]

Stop worshipping the weighing scale

Your weight is one number.

It doesn’t tell you how much muscle you have.
How strong you are.
How well you sleep.
How easily you climb stairs.

Don’t ignore the scale.

Just stop letting it decide whether you had a successful week.

Your body is more than a number.

[Kristie Leong M.D. @DrKristieLeong]

4 MINUTES a day cut the risk factors that send older adults into nursing homes.

A 12-week randomized trial of 97 adults (average age 74) tested a simple home routine. Compared with the control group, the exercise group gained:

• 4.2 more chair stands in 30 seconds
• 3.6 extra seconds of one-leg balance
• 2.3 seconds faster on the sit-to-stand test(PLOS One, 2026)

The whole thing took four minutes:

30 seconds each of wall push-ups, chair stands, resistance-band rows, and stair steps, with 30 seconds of rest between moves. Participants stuck with it on 81% of days.

These small improvements in getting up, balancing, and standing build the functional strength that keeps people getting out of chairs, walking out the door, and living on their own terms longer.

Try the 4-minute version tomorrow. No gym required.

Which of the four moves feels like the easiest one to start with?

#StrengthTraining

[HEALTH IS A DAILY DISCIPLINE @DebbieMaybery]

𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐢𝐬 𝐦𝐞𝐝𝐢𝐜𝐢𝐧𝐞 𝐟𝐨𝐫 𝐭𝐡𝐞 𝐛𝐨𝐝𝐲 𝐚𝐧𝐝 𝐦𝐢𝐧𝐝.