Alexander Alvarez - Health/Performance Coach’s Post

4 Re framing thoughts to help you with your health! #1! Re framing, or looking at something from a different perspective can be so powerful. It can help you see a problem, idea, or concept from a totally different angle. Today let's talk about looking at our health as basic hygiene. What are some things you do (I hope) on a mostly daily basis that take care of YOU? -brush your teeth -use the toilet -wash your clothes -put on fresh underwear -comb or style your hair What would it look like to add to that list, "take a walk", "lift weights" or just "drink water"? Start to look at your workouts as a part of your basic hygiene. The foundational, no brainer and always go back to kind of stuff. Who wants to start thinking and acting like this? #mindsetreset #MindsetShift #mindset #believe #interest #investment #foodfreedom #caloriescounting #muscles #balance #habits #wellness #healthiswealth #health #fitness

Attention all working professionals and entrepreneurs! Wondering what the ideal body fat percentage is for Indian men and women? Look no further! For men, aim for 10-16% for optimal health and fitness, while ladies should strive for 20% to support their hormonal balance. Let’s embrace our unique body compositions and work towards a healthy and sustainable lifestyle. 💪 #idealbodyfatpercentage #healthybody #nutritionalbalance #menandwomenfitness #optimalhealth #worklifebalance #entrepreneurfitness #hormonalbalance #fitnessgoals #healthyliving

"Ditch the Scale" While the scale can provide insights, it is not the sole or even primary measure of your health and fitness progress. 📉 Hear me out. Yes, it’s crucial not to have an emotional reaction to the number on the scale. 🧘♀️ If your clothes fit better 👖, you’re sleeping better 😴, or you’re getting stronger 💪, these are all excellent indicators of improving health. The scale is useful for observing how your body responds to your plan or noting the effect of your previous day's activities 📊. For instance, a heavy workout may cause temporary weight gain as your muscles recover, or a late dinner might result in undigested food weight. 🍽️ Many factors influence these fluctuations. I personally check the scale daily to observe weight trends as I progress through my plan. 📅 Remember, weight will fluctuate regardless of the plan, so don’t stress about it. 😌 If your goal is weight loss, focus on a gradual downward trend over time. 📉 Expect peaks and valleys, especially for women due to hormonal cycles. ♀️ Use the scale for data without becoming attached to the number it shows. 🔢 #FitnessJourney #HealthTips #Wellness #WeightLoss #HealthyLiving #macgregors #trainforlife

Thinking about adding creatine to your fitness routine, ladies? 💪 Creatine isn't just for men or bodybuilders—it's a powerhouse supplement for women too! It helps increase strength, improve endurance, and enhance muscle recovery. And it doesn’t just help with improving strength, it enhances your overall energy and brain halth too! 🏋️♀️✨ Worried about bulking up? Don’t be—creatine can help you build lean muscle without excessive mass. Learn all about creatine for women, and why you might need to add it to your daily routine. https://lnkd.in/gyA3B8Ur #health #healthandwellness #urlife

Throw away your scale and start focusing on these 5 signs of progress! Let’s face it, the scale often holds too much power over our journey with health and fitness. We tend to let a silly number overshadow all other indicators of success, even at the expense of feeling worse! Don’t sacrifice your health in the pursuit of a lower number on the scale. Shift your focus to these key signs of progress and watch your body transform while feeling your best! Performance Gains: Notice that you are feeling stronger, more mobile, and enduring better inside and outside the gym? These are all great indicators that you are progressing to a leaner, healthier version of you! Balanced Energy: Consistent, all-day energy levels are a telltale sign of being on the right path. Sleep Like a Baby: Quality sleep is the cornerstone of well-being. When you are nourishing your body, exercising appropriately, and taking care of yourself, you’ll sleep soundly and wake up refreshed. Hair, Skin, & Nails: Your body speaks volumes about what's going on if you listen to it. Strong hair, clear skin, and healthy nails are great indicators of vitality. A Good Fit: Forget the scale, feel how your clothes fit! Notice your clothes hugging all the right places while feeling looser on the waist? That’s progress! Letting go of the scale can be a challenge. But I promise you if you start to learn to listen to these other signs you will see the benefits. If you need someone to help you through these steps I am here for you. What are some other non-weight related goals you have with your health? #FitnessJourney #Mindset #Success #OnlineFitness #Ambition #Strategy #Strong #Muscle #Nutrition #Leadership #Motivation #NutritionTips #Mealprep #Mealplanning #Health #Fatloss #Transformation

Engage in a thoughtful discussion on the nuanced perspective of retaining the use of the scale in your health journey. For those who are data-driven like me, the rationale will resonate. If you find that the number on the scale affects you emotionally, this article is a must-read.

Surprised by sudden weight swings despite your disciplined routine? 10 things women should know about weight spikes: 1.     Long-term changes: Your weight changes over time when you gain or lose muscle and fat. 2.     Short-term fluctuations: Day-to-day weight changes happen because of changes in body water. Your body is about 60% to 70% water. 3.     Water retention can lead to temporary weight gain, not fat gain. 4.     Eating salty and carb-heavy foods, having periods, feeling stressed, and doing tough strength exercises can make your body hold onto more water. 5.     If your weight suddenly goes up, don't worry. It usually goes back to normal in a few days. 6.     Expecting your weight to stay the same is unrealistic and causes unnecessary worry. 7.     If your weight goes up and down quickly, you’re likely retaining water, not gaining fat. 8.     Weigh yourself daily, but focus on how your weight changes over weeks and months, day to day. 9.     Your weight doesn't tell the whole story of your health and fitness. 10.     To see the big picture of how your body is changing, look at how your clothes fit, your measurements, and your weight. — 👋 P.S. If you enjoyed this, please repost. The cost of sharing is $0.00 and can help spread free knowledge. Thanks! Follow me Gale Ruttanaphon for more content like this!

🤮 I'm so done with the media and the mainstream fitness industry controlling women's self-perception and telling us what a "good body" should look like. ...when all they're really doing ti for is to exploit these insecurities they created so they can sell their products and make a profit! 🙅♀️💸 🤮 🔥 It's about f**kin' time we take back the power over how we look at our bodies. Because, believe me: A certain body fat % is not going to make you happier. I've been through it all: ➡️ big boobs and 22+% body fat... ➡️ lean bean on a bodybuilding stage with 14,5% body fat... The one thing that was consistent is that I *always* managed to find something that I wanted to "change" on my body. 💭 Until I realised that the real game-changer is actually shifting our perspective to gratitude and redefining what a “good body” means to us. This is some of the deeper work I do with my 1:1 clients. And here's what some of them have discovered in this process: 💪 Focusing on what their bodies can do 🏃♀️ Running 48 km in a week 🤯 🎯 Prioritising performance over leanness ✨ Feeling less bloated and more confident 🔥 Motivated by their hard work, not just looks If you're here to finally f**kin let go of the self-depricating beliefs about your body, let's chat! 🌟 📞 Book your free consultation here: https://lnkd.in/dqjv8UDc ---------------------- 🙋♀️ Hi, I'm Pat. 💃 I help perfectionist & Type A women like you look f*cking hot without sacrificing your health. #patriciapoorfitness #sustainablefitness #fitnesscoach

𝐅𝐢𝐭 = 𝐬𝐜𝐮𝐥𝐩𝐭𝐞𝐝 𝐚𝐛𝐬? Nope! How many times have you seen super-toned people on social media and thought, "𝘛𝘩𝘢𝘵'𝘴 𝘸𝘩𝘢𝘵 𝘧𝘪𝘵 𝘭𝘰𝘰𝘬𝘴 𝘭𝘪𝘬𝘦?" The media can definitely give us a narrow view of fitness. It's all about looking a certain way. ↗ In reality, fitness encompasses far more than aesthetics. It's a cornerstone of your overall health, mental well-being, and functional strength. 👉 While a fit physique can be desirable, The true benefits of fitness extend far deeper. 𝐀 𝐩𝐮𝐫𝐞𝐥𝐲 𝐚𝐩𝐩𝐞𝐚𝐫𝐚𝐧𝐜𝐞-𝐛𝐚𝐬𝐞𝐝 𝐚𝐩𝐩𝐫𝐨𝐚𝐜𝐡 𝐭𝐨 𝐟𝐢𝐭𝐧𝐞𝐬𝐬 𝐜𝐚𝐧 𝐛𝐞 𝐫𝐞𝐬𝐭𝐫𝐢𝐜𝐭𝐢𝐯𝐞 ❗ 🏋♂️ Firstly, physical appearance is only sometimes a reliable health indicator. Someone with a seemingly fit physique may have underlying health concerns. - While an individual who doesn't conform to traditional fitness ideals might possess exceptional strength and cardiovascular health! ❌ Furthermore, the pursuit of a specific look can lead to detrimental behaviors. Overtraining, extreme dieting, unregulated supplement use are potential consequences! ↗ These practices can have negative physical and psychological impacts. potentially leading to eating disorders, burnout, and chronic fatigue. 📍 Instead of looking at fitness as a way to look a certain way, see it as a journey to feel your best overall. This means improving your stamina, strength, flexibility, and mental health. ✔ This shift in perspective encourages a broader discussion on the true essence of fitness. #healthcare #personaldevelopment #socialmedia  #FeelYourBest #BeyondAesthetics

Exercise plays a crucial role in maintaining fertility and regulating hormones in women. Physical activity helps balance hormone levels, improves blood flow, and reduces stress, all of which contribute to better reproductive health. To ensure women incorporate exercise into their routines, consider the following tips: 1. Choose an Activity You Enjoy: Engaging in an activity that you find enjoyable makes it easier to stick with a regular exercise routine. Whether it's dancing, swimming, or hiking, picking something you love ensures you'll look forward to it. 2. Make Time for It: Prioritize exercise by scheduling it into your daily or weekly routine. Consistency is key, so treat your workout time as an important appointment that you cannot miss. 3. Find a Workout Buddy: Exercising with a friend can provide motivation, accountability, and make the activity more enjoyable. A workout partner can also offer support and encouragement on days when you feel less motivated. 4. Get Creative: If traditional workouts don't excite you, get creative with your exercise routine. Try new activities, combine different types of exercises, or integrate physical activity into your daily chores. The goal is to keep moving in ways that feel fun and engaging. By incorporating these strategies, women can maintain a consistent exercise routine, supporting their fertility and overall hormonal health. #empoweringwomen #fashion #womenleaders #mother #active #gymwear #fitspo #mentalhealth #fitfam #healthyeating #lifestyle #strength #healthyliving #health #fitnesslifestyle #healthandwellness #gym