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If you sit a lot you need this…

Hey friend 🙂

In this week’s newsletter you will discover:

  • Why you must stand up every 30 minutes
  • Stretching routine to improve your posture
  • Core workout to eliminate painful lower back
  • How eating fat will help you lose fat

Now, let’s dive in!


Did You Know?

Did you know that the average person sits for a whopping 7 to 12 hours a day?

And if you have a desk job, you’re likely sitting even longer!

This increase in sedentary time is linked to serious health risks like heart disease, diabetes, and even cancer.

The more you sit, the higher your risk.

In fact, prolonged sitting ups your chances of a heart attack or stroke by a staggering 147%.

But here’s the good news!

Standing up and moving around every 30 minutes, combined with at least 30 minutes of daily exercise, can make a huge difference.

Not only will this reduce your risk of these diseases, but you’ll also feel more energized and less fatigued throughout the day.

You’ll be able to tackle more tasks with greater mental clarity.

Plus, those regular movement breaks release endorphins, your body’s natural mood lifters, helping you feel happier and less stressed.

So, get moving and transform your health and well-being!


Good For You

Poor, hunched posture is one on the the main effects of prolong sitting.

Here’s a simple stretching routine you can do to improve your posture during the workday 👇

Get up from you desk every 30 minutes and do this standing stretching routine.

How to use it:

  • Wall stretch - 30 sec
  • Pull ups - 10 reps

Weekly Workout

If you sit for long hours at your desk, your core muscles can become weak.

A weak core leads to a painful lower back and is one of the main factors that affect your posture.

Here’s a beginner-friendly core workout for a stronger core!

Time: 5 minutes
Instructions:

  • Preform each exercise 12-15 repetitions
  • Rest for 30 sec between exercises
  • Repeat twice (or go for 3 rounds if you feel you can do more)

*Note: above I demonstrate each exercise on one side only. When you do it, alternate between left and right in each repetitions


Nutrition 101

How to lose weight without eating salad?

Want to lose body fat?
Start incorporating healthy fats into your diet!

It might sound counterintuitive, but healthy fats found in avocados, nuts, seeds, and olive oil actually help you feel fuller longer, reducing overall calorie intake and promoting satiety.

These healthy fats also enhance the absorption of essential vitamins like A, D, E, and K, ensuring your body gets the most out of the nutritious foods you eat, supporting overall health and vitality.

By adding healthy fats to your meals, you can prevent overeating and reduce the temptation to snack on unhealthy foods throughout the day.

Moreover, healthy fats are crucial for brain health.

Including them in your diet can boost your mood and cognitive function, helping you feel mentally sharp 🤩

When you feel good mentally, you're more likely to stick to your healthy eating and exercise routines, making your fat loss journey not just effective, but also enjoyable and sustainable.

So, embrace those healthy fats and transform your body and mind!


Ask Yourself

In what ways does the quality of your self-care reflect in your relationships with loved ones?

What simple changes could you make to your self-care routine that would positively transform these relationships?


Have a wonderful weekend ✨
Idan

Whenever you're ready, here's how I can help:

1. Zero to yoga: Boost your energy and flexibility with my Yoga for Beginners program, designed to help you start your yoga journey and experience its incredible benefits.

2. Back to shape: Regain your fitness and establish healthier habits with my beginner-friendly program, designed to help you get back on track and feel your best.