CaptainJay-Fitmumof4kids

Someone you know is lacing up their shoes to go for a run right now, but you are still tossing and turning.

Listen , nothing grows in your comfort zone.
Stay active!💪📌🌅

Please, if you're planning on eating like this today, kindly desist from it. This is not a balanced diet, this is a time b*mb!! 💣

Finally our event came and went successfully by the Grace of God.😇🙏🏼

The support I got from all corners of the globe, got me misty eyed and truly humbled.

The kids were all grateful for a totally new and exciting experience,
and left with JOY and fulfilment in their hearts.

To everyone who made the event a success, my kids and I say a massive THANK YOU.
Your rewards start here on Earth and you will know a greater JOY.

GOD BLESS YOU ALL.😇😇🙏🏼🙏🏼

Another of my Port Harcourt favorite Person from way back just joined us today.

We are walking in the spirit!

Nice to have you with us, Sistergurl.

You gon lovit here.

It's always a JOYful moment when I see my person from way back!

It was nice having you around today, Girlfriend👊

Btw, today was for weight-lifting.
Women lifting weights👊
How sexy is that?!

Every other person is also encouraged to get into the habit of lifting weights for our general well-being–you don't want to experience osteoporosis at old age, do you?

Or you're afraid that you could build muscles like a "bouncer"?

Don't worry, that cannot happen when you train with the BEAUTIFUL BEAST. 👊

So I read my sister's post the other day about why she runs...and these are my own reasons for running: Nonye Joan Eluwa

I run, because as long as I have breath, I want to be fit as a fiddle. 🏃‍♀

I run, because I want to age gracefully. 👱🏼‍♀️

I run, because I want to be one of the hawtest grannies the world has ever known. 👵

I run, because I want my cognitive abilities to remain intact when I grow old.

I run, because I also hate girdle – why do I have to struggle to fit into my own clothes? 🤨

I run, because I love to eat my cake and have it. I do not want any food restrictions 🫴🎂 (having paid my dues) 🏋‍♀️

I run, because it helps my mental health. 🧠

I run, because I feel my superpowers when in motion. 🦸‍♀️

I run, because it takes me HIGH, and I need no other kinda highness.

I run, because I have good legs, so why not!🦵

I run, because I'm uncaged, like a free bird.🦅

I run, because I love the feel-good hormones afterwards, so why not?! 🙂‍↔

I run, because the fear of menopause is the beginning of wisdom 😌...

I run, just because I'm FIT–I run things, things don't run me...🏃‍♀

I run, because running is free!

I run, for the ABSOlute JOY!! 😆

I am the BEAUTIFUL BEAST! 🤩

*HEART HEALTH QUIZZES & ANSWERS*

1. *What is the ideal blood pressure level for a healthy heart?*
- A) 120/80 mmHg
- B) 140/90 mmHg
- C) 160/100 mmHg
- D) 180/110 mmHg
*(Answer: A - 120/80 mmHg)*

2. *How many minutes of moderate exercise should you aim for each week?*
- A) 30 minutes
- B) 75 minutes
- C) 150 minutes
- D) 300 minutes
*(Answer: C - 150 minutes)*

3. *Which of these foods is best for heart health?*
- A) Red meat
- B) Vegetables and fruits
- C) Sugary snacks
- D) Fried foods
*(Answer: B - Vegetables and fruits)*

4. *What is a common sign of a heart attack?*
- A) Chest pain or discomfort
- B) Sudden fatigue
- C) Shortness of breath
- D) All of the above
*(Answer: D - All of the above)*

5. *Which habit is most harmful to heart health?*
- A) Regular walking
- B) Smoking
- C) Drinking water
- D) Sleeping 7-8 hours
*(Answer: B - Smoking)*

6. *Which of these is a heart-healthy fat?*
- A) Trans fat
- B) Saturated fat
- C) Unsaturated fat
- D) None of the above
*(Answer: C - Unsaturated fat)*

7. *How much water should you aim to drink each day for overall health, including your heart?*
- A) 1-2 cups
- B) 4-6 cups
- C) 8-10 cups
- D) 18-20 cups
*(Answer: C - 8-10 cups)*

8. *Which cholesterol type is considered "good" for your heart?*
- A) LDL
- B) HDL
- C) VLDL
- D) Triglycerides
*(Answer: B - HDL)*

9. *What is the main cause of coronary heart disease?*
- A) High cholesterol
- B) Low salt intake
- C) Overeating
- D) Low blood sugar
*(Answer: A - High cholesterol)*

10. *What role does fiber play in heart health?*
- A) Increases cholesterol
- B) Reduces cholesterol
- C) Increases blood pressure
- D) Causes blood clotting
*(Answer: B - Reduces cholesterol)*

11. *How often should you visit your doctor for a heart health check-up?*
- A) Every 3 months
- B) Every 6 months
- C) Once a year
- D) Only when you feel sick
*(Answer: C - Once a year)*

12. *Which of these is a heart-healthy way to prepare food?*
- A) Deep frying
- B) Grilling
- C) Adding extra salt
- D) Cooking with butter
*(Answer: B - Grilling)*

13. *Which of the following can help reduce the risk of heart disease?*
- A) Eating processed foods
- B) Managing stress
- C) Drinking sugary drinks
- D) Sitting for long periods
*(Answer: B - Managing stress)*

14. *What is a normal resting heart rate for most adults?*
- A) 40-50 beats per minute
- B) 60-100 beats per minute
- C) 100-120 beats per minute
- D) 120-150 beats per minute
*(Answer: B - 60-100 beats per minute)*

15. *Which mineral is important for maintaining a healthy heart rhythm?*
- A) Iron
- B) Calcium
- C) Potassium
- D) Zinc
*(Answer: C - Potassium)*

16. *Which of these is a recommended way to reduce salt in your diet?*
- A) Use fewer herbs and spices
- B) Add more salt to taste
- C) Check food labels for sodium content
- D) Eat more canned and processed foods
*(Answer: C - Check food labels for sodium content)*

17. *How does maintaining a healthy weight help your heart?*
- A) It lowers blood pressure
- B) It reduces cholesterol
- C) It lowers the risk of heart disease
- D) All of the above
*(Answer: D - All of the above)*

18. *What effect does stress have on heart health?*
- A) No effect
- B) It improves heart function
- C) It can raise blood pressure
- D) It decreases cholesterol
*(Answer: C - It can raise blood pressure)*

19. *Which of these drinks is heart-healthy?*
- A) Sugary sodas
- B) Alcohol
- C) Water
- D) Energy drinks
*(Answer: C - Water)*

20. *How much sleep should you aim for each night to support heart health?*
- A) 3-4 hours
- B) 5-6 hours
- C) 7-8 hours
- D) 9-10 hours
*(Answer: C - 7-8 hours)*

REMEMBER ✍️ ✍️ HEALTH IS THE GREATEST WEALTH👌

Meal prepping is one of the best ways to live a healthy lifestyle and is also good for weight watchers.

Here are some of the advantages of meal prepping:

1. It helps you measure and control your food portions.

2. It also helps you stay accountable to your diet and weight loss goals.

3. This also helps you stay consistent in your eating habits.

4. This helps us reduce stress knowing you have already mapped out your meals and also helps you maximize your daily activities.

5. Helps you to eat healthy as there's no excuse to eat wrongly, knowing you have already arranged meals.

6. This also helps you to decide on your meals for the week.

7. It helps you not to likely make unhealthy choices and also avoid last minute rush.

8. Did I also mention that it helps you not to waste food cause you avoid buying too much food that might eventually go to waste.

Decide on your meals for the week considering your dietary needs and preferences.

By incorporating meal prepping into your weight loss journey, you will be more likely to achieve your goals and develop healthy, sustainable eating habits.

I hope you got a value.

Enjoy the rest of your evening.
❤️

We all know that the average Nigerian doesn't normally go for medical checkups until it is too late.

This is largely due to our poor orientation, lack of access to good medicare, poverty of the pocket, and poverty of the mind.etc..
but, we have to rise above all these excuses/reasons and learn to find ways to prevent untimely and avoidable deaths.
Lemme tell you something,
our body usually gives us sign ,I mean enough signs before it finally breaks down. Just like our automobiles do too,but we pay little or no attention to it.
Due to ignorance, busy schedules, procrastination and misplaced priorities.
Forgetting that our health and general wellbeing should be top on our priority list,amongst other things.
Dear Reader,
receive re-orientation!
📢Listen to your body (it talks) visit with your Doctor for check ups ,do not ignore any signs of medical problems,including eyes 👁as well as every other part of our body.
📢Do not engage in self medication!
Check your BP regularly!! (read that again 2 more times)
If possible buy your own personal
Bp kit, it saves a lot.

Take care of your kidneys, stay hydrated,feed it with the right nutrients,because, Buying new kidneys cost a fortune and borrowed kidneys can't guarantee you a long life.

Take care of your Liver and lungs,avoid smoking.
Exercise and keep your body energized.
Avoid sugary foods, you are already sweet😘
Eat fresh vegetables and fruits🍉🍈
Sleep in clean sheets🛌
Clean/overhaul your kitchen the way you clean and paint your face😀
Cleanliness is next to Godliness

Just like you check your car for engine oil and water,check your self before you wreck yourself .♿
When you wee,please check the color of your urine, it has alot to say about your state of health.

I still have a lot to say, but
I have to stop here.
We are tired of hearing. "DIED AFTER A BRIEF ILLNESS"🚑
Or
ATTACK,
Or DEM SEND AM.

Remember, I'm all about your wellness

If you are looking for how to thank me,please, I LOVE red wine😍
...You are welcome🤝

Captains orders
TheJoyofworkoutfitnessclub
Letssweatandsparkle