Ianfitness West Seattle

Elevating your feet on a sofa or chair may be your usual go-to to let your feet rest. However, putting your legs up at a 90 degree angle, up against a wall, is what really allows your body to recoup and recover. In short, it brings blood back towards your heart, and promotes lymphatic fluid circulation as well.

The legs up the wall pose is one that feels good in and of itself for most people, but it also has a host of other benefits associated with it. The pose may help with promoting lymph flow, improving circulation, providing relief from a tight lower back or swollen or cramping feet and, yes, also improve your sleep.

Relax all parts of your body while keeping your legs propped up against the wall. You can stay in the posture for 10 to 15 minutes or whatever's comfortable for you.

Have you ever done this pose?

Situps are useful in building and maintaining a strong core that benefits all types of movement.

They strengthen and tone your re**us abdominus, transverse abdominus and oblique abdominal muscles as well as your neck muscles.

Sit ups are a great addition to a total-body workout routine that includes aerobic activity and strength training.

Do you include them on your training sessions?

Energy Balls are a combination of dried fruit, nut butter, seeds, and other ingredient add-ins that offer a densely nutritious snack in a little ball. They taste like dessert, but are actually good for you!

They are full with nutrients, made with super food and whole food, high in protein, healthy carbs, fats, and fiber, which helps build lean muscle mass, boost energy and aid weight maintenance. Essentially, they are simply the guilt-free, energy hit and the perfect snack!

Energy balls are perfect for a quick, healthy bite of protein and nutrients.

What is your favorite flavor?

https://youtu.be/uL4_Gt51xxE

Just do the thing.

You can realise an important goal or simply tick something off your to-do list.

Anything that you have accomplished by yourself will in turn help to boost your self-reliance and sense of achievement.

The act of doing something alone has a significant impact on your mental health and self-respect.

What are you gonna do today?

Just do it Just do the thing.You can realise an important goal or simply tick something off your to-do list. Anything that you have accomplished by yourself will in tur...

Confidence comes with being more in touch with yourself and understanding what it is that you want.

When we live for others, it is hard to find the space to tend to ourselves. Through self-discovery, we can find a deeper connection between who we are and who we want to be, allowing us to truly tend to our needs.

Self-discovery can help improve mental health as it allows you to gain a deeper understanding of ourselves.

This practice can help you feel more confident and reduce or manage stress. This works by helping you to organize your thoughts and contemplate different aspects of your lives.

Are you aware of yourself?

Portion size does matter and affects how much food you consume.

Just cutting serving size, however, may lead to hunger and overeating later. Choosing lower calorie dense foods can help reduce overall calorie intake.

A “serving size” is a standard amount of a food, such as a cup or an ounce. Serving sizes can help you when choosing foods and when comparing similar items while shopping, but they are not recommendations for how much of a certain food to eat.

When trying to lose weight, not only the amount of food you eat but also the type of food is important. Eating just the serving size of mainly energy-dense, or high-calorie, foods may leave you feeling hungry and lead you to overeat.

So look for nutrients in most of your food choices and enjoy a portion of your favorite cake.

Do you use portion sizes for your meals?

https://youtu.be/9xEsNSM2kfQ

Getting back on track is a necessary step that can lead to completion.

If you keep trying and start doing things, in the form of taking that next step, then you'll eventually get your goal or at least a goal.

A tremendous amount of satisfaction and sense of accomplishment comes with finishing something that you started, regardless of how it turns out.

Some things you can take into account to get back on tract are:

• Identify the root cause of your failure.
• Create a Schedule and stick to it.
• Use your current habits to restart the behaviour.
• Get Back to the basics.
• Embrace imperfect starts.
• Change your environment or get back to the one you love.
• Keep yourself accountable.

Are you starting a new streak?

Get back on track. Getting back on track is a necessary step that can lead to completion. If you keep trying and start doing things, in the form of taking that next step, then ...

Building lean muscle helps increase bone density, manage weight, decrease risk of chronic disease, and improve quality of life.

Muscles act as an “engine” that burns calories, even at rest. In fact, for every pound of muscle you gain, your body uses about 50 extra calories a day.

You must not be afraid of getting stronger and developing muscle. As a matter of fact, one of your goals should be to increase or maintain muscle.

Are you proud of your muscles? 💪

Thing you need to know about cholesterol.

We need a small amount of blood cholesterol because the body uses it to: build the structure of cell membranes.

Cholesterol takes part in the making of hormones like oestrogen, testosterone and adrenal hormones.

It also helps your metabolism work efficiently, for example, cholesterol is essential for your body to produce vitamin D.

For some interesting facts and myths about cholesterol check out

https://www.cdc.gov/cholesterol/myths_facts.htm

Are you aware of your cholesterol levels?

https://youtube.com/shorts/rtWtPHWo0hQ?feature=share

Win your Monday!

It doesn't have to be with the most challenging workout.

You can take those 10 or 15 minutes you got and do something with them. Here you got some ideas!

What kind of workout starts off your week?

Let's get fit! Legs & abs workout. It doesn't have to be the most challenging workout. You can take those 10 or 15 minutes you got and do something with them. Here you got some ideas! What is ...

Relaxation is a process that decreases the effects of stress on your mind and body.

Relaxation techniques can help you cope with everyday stress and with stress related to various health problems, such as heart disease and pain.

When we relax, the flow of blood increases around our body giving us more energy. It helps us to have a calmer and clearer mind which aids positive thinking, concentration, memory and decision making.

Relaxation slows our heart rate, reduces our blood pressure and relieves tension.

What is your way of relaxing?

Want to start your day off right? Invest time in your morning routine for breakfast – it will pay you back all day long.

A breakfast that includes protein is beneficial to your health, in fact about 30 grams has been found to help control weight by reducing cravings throughout your day.

Protein at breakfast has thought to activate your body’s satiety system, meaning that you’re more likely to feel fuller longer after your meal, but protein does more than just that. It helps you maintain lean muscle and achieve better blood sugar control during the day – better than if you started your day with a lower protein breakfast, like cereal, or skipped it entirely.

What are you having for breakfast?