Retha Fick

Nasionale inhoudsredakteur: Beeld, Die Burger, Volksblad

[Divine Manhood | Self Improvement @DivineManhood]

"Sitting is the new smoking."

Yup. If you sit more than 6 hours a day, you're destroying your body and ruining your health.

Here are 5 exercises to reverse the damages of sitting:

[The Figen @TheFigen_]

3 good exercises for turtle neck syndrome.

[Life Doctor @LifeDoctor247]

Reduces back pain do this 👇👇👇

[Kevin Heintz @AskCoachKev]

21 psychological tips that will help you lose weight in 3 months or less:

1. Drink 16oz water immediately when you wake up. This knocks out any morning hunger pangs and sets you off on the right foot.

2. Get 200mg caffeine immediately after the water. Same idea. Crush early hunger. Set your day up for success.

3. Walk outside for 30 minutes. I know it's wintertime. I live in Ohio. I don't want to hear it. Bundle up and get moving. Morning exposure to sun will help you sleep better at night. Plus it gets your heart rate up and gets your metabolism moving.

4. Consume 50g of protein after your walk. Protein shakes are best for this. Check out "core power" by fairlife. Easy.

5. Absolutely zero alcohol for the next 4 months. No excuses. If you can't stop drinking for 4 months, you got bigger problems.

6. Brush your teeth immediately after every meal. Yes walk around with a toothbrush and toothpaste like a psycho. This psychologically signals to your body that you're "done" eating. Plus nobody wants to eat with toothpaste breath.

7. If you had braces and now have a retainer, wear it whenever you're not eating. Simple psychological hack to minimize snacking. Plus your orthodontist will love you.

8. Drink 8oz of water before every meal. This will keep you from overeating.

9. Eat protein FIRST in each meal. This will make you fuller faster.

10. Chew your food LONGER. I recommend chewing it way longer than you think you should. 30-45 seconds between bites MINIMUM. This will give your body time to feel full.

11. NEVER eat in front of a screen. This gives your brain a double blast of dopamine, which makes you twice as likely to overeat.

12. Stop eating every single day at 7pm, no exceptions. Tape your mouth shut if you have to. No food after 7. End of discussion.

13. Eat at the same time every single day. This regulates your body's hunger cues and metabolism all in one shot.

14. Do one thing every day to relieve stress. Stress is one of the main causes of overeating. Whatever relieves stress for you, do it for 30 minutes every day. Morning is best.

15. No nuts. Ever. These are, without exception, obscenely calorically dense. A couple hands full of nuts can set you back 2 days easily.

16. If you're hungry, that's ok. Hunger is a part of this. It's not going to kill you (this ain't a famine, and you're already overweight to begin with).

17. If you really can't stand the hunger, find some protein asap. Jerky, protein shake, cottage cheese. Never give into a craving by eating carbs.

18. Carry chewing gum at all times. Chew whenever you have a craving. This will also help sculpt your jawline as the fat falls off your face.

19. Go heavy on spices and herbs. Studies show this can increase satisfaction with smaller portion sizes. Plus they're generally zero calorie. Hot sauce included.

20. Going out to eat? Slam a protein shake beforehand.

21. While we're on the topic of restaurants, stop ordering appetizers. Sorry, but this is non-negotiable. You're not going to shed the weight if you're pounding mozzarella sticks and pretzel bites every time you go out.

That’s it. 21 hacks to help you control that appetite and lose the weight.

Make sure you bookmark this so you have it for later. And comment with any of your own hacks that have worked for you.

-------------

Need to lose your belly in 2024?

Work with me for 90 days and I guarantee you’ll:
• Lose 30lbs
• Flatten your belly
• Lean out significantly

DM me “LOSE2024” if serious about making a big-time change in 2024. (not free) DM me “LOSE2024”

[Dr. Martin Hartmann @the_artofhealth]

7 poses with numerous benefits! 👇👇👇

1. Calming your mind, and great for digestion

[Life Doctor @LifeDoctor247]

You need to know this for your back👇

[Life Doctor @LifeDoctor247]

Easy exercises for better posture 👇👇👇

[VeriSol @MetaCulture369]

U.S. Marine Core Workout

[Life Doctor @LifeDoctor247]

Tips to reduce neck stiffness 👇👇👇

[Business Unions 🚀 @Business_Unions]

12 Strategies for a Healthy Brain :

[Life Doctor @LifeDoctor247]

Say goodbye to lower back pain👇👇👇

[Life Doctor @LifeDoctor247]

Say goodbye to lower back pain👇👇👇

[Warren English @TheWarEnglish]

Most people know about the physical benefits of exercise.

But the mental benefits are underrated.

5 surprising benefits exercise has on the brain:

[Johnny Brown @johnnyxbrown]

The modern lifestyle is suppressing your metabolism.

This sets the stage for:
• Stroke
• Obesity
• Diabetes
• Heart disease
• Chronic fatigue

Here are 7 ways to unf*ck your metabolism:

[Brett Boettcher @brettboettcher1]

40 sentences that will teach you more about nutrition than a $400,000 medical degree.

1) Meat, eggs and animal organs are the most nutrient dense foods on the planet.

[Johnny Brown @johnnyxbrown]

If your brain isn’t healthy, neither are you.

Most people are slowly killing their brain without realizing it.

Here are 12 bad habits hurting your brain (and how to fix them):

[Chris Boettcher @chrisboettcher9]

I've completed 10 Ironmans and treated over 3,000 patients over the past 10 years.

Here's every fitness tip I could think of:

1) Kids will only move as much as their parents do.

[Alex Brogan @_alexbrogan]

10 things emotionally intelligent people do to create powerful conversations:

[Mind Money Notes @MMNotes_28]

7 Visuals that will change the way you think forever:

1.

[Limitless Life @LimitlessLif3]

How to Hack Your 4 Happy Hormones.

1. Serotonin