Joha

Happy WMW (Worker,Mother and Wife!). Technology that transforms the everyday tasks no matter the field is my interest. Dubia is a yellow orchid flower.

[Joha @Dubia]

@donmarcelino0 @hatueytavarez @AlcaldiaDN @INTRANT_RD Así es, restamos verde en lugar de sumar , a las autoridades les encanta cementizar, poner una caseta de cualquier cosa donde sea, que todo esté junto y les quede cerquita, convirtiendo cada vez más nuestra ciudad en un arrabal desordenado

[Joha @Dubia]

Cementización del Centro Olímpico Juan Pablo Duarte es preocupante. Donde antes había jardines, verde y espacios abiertos para el deporte, ahora aparecen muros y construcciones que fragmentan el lugar☹️#centroolimpicojpd #cojpd #sinplan

[Joha @Dubia]

@nisti2 @ClaroRD Pareciera que si que hay avería en #clarord

[Chris Boettcher @chrisboettcher9]

If I could only choose 4 habits to stay lean, build muscle, and maintain high energy, here’s what I would choose:

1) Walking 8,000+ steps a day

Everyone tells you to walk more to lose weight.

But no one tells you why.

It's simple:

Take the example of running a mile vs. walking a mile.

Both burn roughly 100 calories.

The difference is, running is high impact, stressful, and increases your appetite.

But walking is low impact, low stress, and can actually diminish appetite.

You can also walk nearly anywhere at nearly anytime.

- You can take work calls on walks
- You can clear your head on walks
- You can listen to podcasts on walks
- You can catch up with friends on walks

Numerous studies show people with consistent walking habits live longer, maintain healthier weights, and avoid disease at higher rates than those who live sedentary lifestyles.

Walking is the highest ROI habit you can form.

And it becomes more fun the more you do it.

If you dread walking, I challenge you to to simply commit to a 5-10 minute walk outside.

From there, keep increasing the time and the frequency until you fall in love with the habit.

2) 30-50g of animal protein each meal

The easiest way to avoid overeating, keep blood sugar stable, and preserve muscle mass is to focus on protein with each meal.

Of the three macronutrients (protein, carbs, fats), protein is the most satiating.

Meaning it keeps you full longest.

It's also the most thermogenic, meaning the body burns the most calories when digesting it.

And as the protein helps you build muscle mass, your body burns more and more calories.

But why animal protein specifically?

Animal protein has a complete amino acid profile and is more bioavailable when compared to plant protein.

Your body prefers and most easily digests protein from animal sources.

If you want to get lean and stay lean, aim for 30-50g of animal protein each meal from

- Fish
- Eggs
- Whey
- Chicken
- Grass-fed beef

3) Strength training 3x a week

That protein needs a reason to go to work.

You'll give it one with consistent stimulus from strength training.

But you don't need to become a gym bro and be in the gym 10 hours a week to see results.

You can build muscle in 2-3 hours a week focusing on:

- Compound movements (think bench, row, squat, RDLs, presses)
- Progressive overload (adding weight/ reps each session)
- Staying focused on working to failure with each set 2-3 days a week
-Tracking your workouts to allow you to accurately progress your lifts safely and with intent.

Here's the cycle of how it works:

- You tear down muscle through training
- You recover with adequate rest and protein
- Your body builds back more muscle than it had before

As you add muscle, you get a boost in metabolism and burn more calories at rest.

Sounds like a pretty good combo, right?

4) Limiting processed foods

If you want to avoid obesity, chronic inflammation, and chronic disease, cutting out processed foods is the biggest lever to pull.

But it goes deeper than that.

Avoiding processed food rubs off on every area of your life:

With less brain fog, you'll make better decisions and get better work done.

With steadier energy, you'll be moe likely to hit the gym, take an extra walk, and be present with family.

Each day you avoid processed food, your desire to eat it decreases, meaning it becomes easier and easier to eat healthy.

And so each day you avoid processed foods, you become healthier and function better.

Quick recap:

4 highest ROI habits for your health:

- Walking
- Strength training
- Prioritizing protein
- Limiting processed foods

[Joha @Dubia]

Engel Fonseca en #claromeetup : Neutraliza la indiferencia porque te impide evolucionar! Estos son sus detonadores, identifícalos en ti y en tu entorno y neutralízalos:

[Joha @Dubia]

Do you remember when you joined Twitter? I do! #MyTwitterAnniversary

[Joha @Dubia]

@jerrymonteverde 🇩🇴

[Frank Hoogerbeets  @hogrbe]

Sooner or later there will be a ~M 7.5 #earthquake in this region (South-Central Turkey, Jordan, Syria, Lebanon). #deprem

[Joha @Dubia]

@Kelly_Ducourty Love it! So nice!

[Joha @Dubia]

Thanks Carolina Gaitán - La Gaita for spending 127 minutes with me in 2022. I couldn’t stop listening to No se habla de Bruno. #SpotifyWrapped https://t.co/DBb6DN75o0

[Joha @Dubia]

@PresidenciaRD @luisabinader @MilagrosGermanO @MiculturaRD Verguenza ajena, eso sentí hoy en este museo,no está abierto como anuncian,solo la exposición temporal, y no pudimos entrar porque no había luz, nos pidieron esperar 15 mins a que compraran combustible para la planta,esperamos, luego pidieron media hora más, nos fuimos. Que pena.

[Joha @Dubia]

Do you remember when you joined Twitter? I do! #MyTwitterAnniversary

[Joha @Dubia]

@miderec_rd @FEDOMATLE @AliciaOrtegah Deprime ver a esta laureada atleta, calificada de "Milagro Dominicano", de reina, y que nos ha llenado de orgullo, entrenar en un una pista totalmente deteriorada, con obstáculos que de no esquivar pudiera caerse e inhabilitarse. Foto de hoy

[Joha @Dubia]

Tembló la tierra fuerte en Santo Domingo! https://t.co/0jTS0aW1kx

[Massachusetts Institute of Technology (MIT) @MIT]

Today we celebrate the ratio of the circumference of a circle to its diameter. Happy #PiDay, everyone!

[Joha @Dubia]

@PGuillermoSerra Por la salud mía y de los míos

[Joha @Dubia]

Global outage : Office 365 services. Sing in not available.

[Joha @Dubia]

@LaddyCortorreal Mis condolencias

[Joha @Dubia]

Esta es la realidad, no ha terminado. This is reality, it's still going on. #COVIDー19 #itisallcovid #dyingalone

[Craig Spencer MD MPH @Craig_A_Spencer]

When I wrote these words, I didn’t know if anyone would read them. I certainly didn’t think this would happen.

I wrote them for my patients, my colleagues & myself.

Please watch this. Please share this.

This has been our reality. We can’t go back here.