energy Archives - yourdailysportfix.com yourdailysportfix.com Mon, 04 Dec 2023 10:36:36 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png energy Archives - yourdailysportfix.com 32 32 Tired in the Afternoons? This Could be Why https://yourdailysportfix.com/tired-in-the-afternoons-this-could-be-why/ Wed, 06 Dec 2023 08:09:00 +0000 https://yourdailysportfix.com/?p=23419 Do you ever arrive at work ready to take on the day, get in a few good hours, but then 2 pm hits, and suddenly you feel like you can’t keep your eyes open? You’re not alone—the midafternoon slump is 100% real, and it frequently leaves plenty of people feeling too tired to complete their […]

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]]> Do you ever arrive at work ready to take on the day, get in a few good hours, but then 2 pm hits, and suddenly you feel like you can’t keep your eyes open? You’re not alone—the midafternoon slump is 100% real, and it frequently leaves plenty of people feeling too tired to complete their to-do lists.

While the optimal solution may be as simple as a nap, sneaking away for a few minutes of shuteye isn’t always an option, and lack of sleep is just one of many potential causes of chronic midday fatigue. Let’s take a look at some of the reasons that could be behind your afternoon exhaustion.

Sleep Deprivation

Not getting enough good quality sleep is the most common culprit behind frequently feeling tired in the afternoon. Our bodies follow natural circadian rhythms that regulate our states of sleep and wake, and any disruption to this cycle can contribute to physical and mental exhaustion throughout the day. Aiming for 7-9 hours of quality sleep should help you to wake up feeling rested and remain focused throughout the day.

Low Blood Sugar

If you’re getting enough sleep and still feel tired, there’s a good chance your diet is contributing to your afternoon crash. High-carbohydrate meals like pasta and pizza typically cause a rapid spike in blood sugar levels that quickly leads to an exhaustion-inducing crash. To keep your blood sugar steady, go for a balanced option that includes protein and healthy fats along with complex carbs.

Dehydration 

Dehydration can make you feel tired any time of day, but for some, its effects may be more noticeable in the afternoon when combined with other factors such as lack of movement or sleep deprivation. Lack of water in the body impacts blood circulation, which in turn reduces oxygen supply to the brain. Try to drink at least 8 oz. of water or herbal tea every hour to keep your energy up and your mind sharp.

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]]> Self-Massage Routines to Follow Along With At Home https://yourdailysportfix.com/self-massage-routines-to-follow-along-with-at-home/ Fri, 14 Apr 2023 16:59:00 +0000 https://yourdailysportfix.com/?p=22624 Are you feeling stressed, tired, or just need a bit of a pick-me-up? If so, self-massage might be just the thing for you. Self-massage is a great way to practice physical and mental self-care and, when done properly, can reduce muscle tension, improve blood flow, and promote relaxation. What’s more, you can do it from […]

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]]> Are you feeling stressed, tired, or just need a bit of a pick-me-up? If so, self-massage might be just the thing for you. Self-massage is a great way to practice physical and mental self-care and, when done properly, can reduce muscle tension, improve blood flow, and promote relaxation. What’s more, you can do it from the comfort of your own home for free! If you’re interested in adding self-massage to your self-care routine, try following along with these simple instructional videos:

Self-Massage for Neck and Shoulders

While there’s nothing like receiving a neck massage from another person, this 15-minute self-massage routine is fantastic in a pinch. Massage therapist Ann Swanson demonstrates reflexology techniques to release tension in the trapezius muscles, which tend to become tight as a result of hours spent working at a desk. 

Easy 10-Minute Everyday Full-Face Massage

This video by Ksenija of TheMoments is a quick and effective option for when you’re looking to relax and relieve tension in the neck and face. It includes a variety of techniques to stimulate the lymphatic system and can even improve skin texture and elasticity when practiced regularly.

Simple Self-Massage for Foot Pain 

Physical therapists-turned-YouTubers Bob & Brad demonstrate how to relieve foot pain naturally in this 7-minute follow-along foot massage video. It includes tutorials for three simple techniques designed to improve circulation and soothe aching feet.

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]]> The Biggest Breakfast Mistake You’re Probably Making https://yourdailysportfix.com/the-biggest-breakfast-mistake-youre-probably-making/ Sun, 05 Mar 2023 16:04:00 +0000 https://yourdailysportfix.com/?p=22214 We’ve all heard the saying, breakfast is the most important meal of the day, but what does that really mean? Is it even true? Well, health experts seem to be in agreement that it really is true. Breakfast is not just important because it’s just another meal, but because it truly sets you up for […]

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]]> We’ve all heard the saying, breakfast is the most important meal of the day, but what does that really mean? Is it even true? Well, health experts seem to be in agreement that it really is true. Breakfast is not just important because it’s just another meal, but because it truly sets you up for the entire day. The food you eat at breakfast really impacts your energy and mood.

So, what’s the biggest mistake people make when deciding what to eat for breakfast? The answer is not eating enough protein! Eating a breakfast with enough protein is crucial to having a satisfying and nutritious breakfast. 

Eating a significant amount of protein with your breakfast ensures that you feel full and satisfied for hours after you eat. It also gives you long-lasting energy to give you the power to get through your morning–and even the rest of the day. 

If you only eat carbs and/or fiber for breakfast, you will probably be hungry shortly after eating. Not to mention, you might begin feeling fatigued halfway through the day. So, do yourself a favor and make sure your breakfast always has a good portion of protein in it. Your body will thank you for it.

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]]> Try These Foods Before Working Out for the Best Results https://yourdailysportfix.com/try-these-foods-before-working-out-for-the-best-results/ Mon, 30 Jan 2023 16:40:00 +0000 https://yourdailysportfix.com/?p=21914 If you want to get the most from your workout, you want to make sure you eating the correct foods before you start. You need to fuel up your body and give it the energy it needs to get through the workout you have planned. If you are going to work out in the morning […]

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]]> If you want to get the most from your workout, you want to make sure you eating the correct foods before you start. You need to fuel up your body and give it the energy it needs to get through the workout you have planned.

If you are going to work out in the morning a small snack to give you energy is recommended, but if you have time to enjoy a full meal at least two hours before then that is generally much better. Here are the best foods for you to eat before your workout to give you the results you want to see.

Bananas

Bananas are filled with carbohydrates and potassium and support nerve and muscle function, they fuel both the body and the brain and will keep you energized throughout your strength training.

Oats

Oats are packed with fiber and are slow-releasing carbs, which means your energy levels are consistent throughout your workout, so you can train for longer. Oats also contain Vitamin B, which converts carbohydrates into energy. Add some nut butter and seeds and you will be satiated, satisfied, and ready to work out.

Apples with Peanut Butter

Sliced apples dipped in peanut butter are a great pre-workout snack, you get the carbs from the apple and the protein and fat from the peanut butter, and it will give you the energy you need.

Chicken with Rice and Vegetables

If you have a couple of hours before you work out, eating a properly balanced meal is the best thing to eat before you get started. Chicken with rice and vegetables has all the components you need before a workout.

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]]> Why People Are Using Honey as Pre-Workout https://yourdailysportfix.com/why-people-are-using-honey-as-pre-workout/ Fri, 13 Jan 2023 16:25:00 +0000 https://yourdailysportfix.com/?p=21746 If you’re into fitness, you’ve probably heard about pre-workout. Pre-workout is something you consume prior to the gym that gives you a massive energy spike, so you can really go hard during your session. Some people use coffee as their pre-workout, and others choose to drink a mixture of pre-workout powder and water that has […]

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]]> If you’re into fitness, you’ve probably heard about pre-workout. Pre-workout is something you consume prior to the gym that gives you a massive energy spike, so you can really go hard during your session. Some people use coffee as their pre-workout, and others choose to drink a mixture of pre-workout powder and water that has massive amounts of sugar and caffeine. If you’re interested in the idea of pre-workout but want a more natural (and less caffeinated version), honey might be the perfect thing for you!

Longer-Lasting Energy Source

Compared to carbohydrates, honey has been proven to keep energy levels up for longer. There have been studies that compare honey to pre-workout substances, and they suggest that honey could be just as effective at boosting energy. You can even add honey to your carbohydrates before a workout and still reap the energy benefits from it! 

Long-Term Health Benefits

Replacing your sugary drinks with honey can also benefit you in the long-term. It actually helps your body sustain and deliver energy more effectively over time. Overall, honey has a much better effect on your health compared to drinks that load your body with sugar and cause massive energy spikes and crashes.

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]]> 3 Tips for Staying Energized During a Workout https://yourdailysportfix.com/3-tips-for-staying-energized-during-a-workout/ Thu, 07 Jul 2022 16:03:00 +0000 https://yourdailysportfix.com/?p=20226 Longer workouts can sometimes be hard to power through, especially if you haven’t prepared your body properly to keep up with the prolonged strain. If you tend to feel your energy levels dropping after only half of your workout, here are some tips for keeping yourself energized the whole time. Remember to always listen to […]

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]]> Longer workouts can sometimes be hard to power through, especially if you haven’t prepared your body properly to keep up with the prolonged strain. If you tend to feel your energy levels dropping after only half of your workout, here are some tips for keeping yourself energized the whole time. Remember to always listen to your body, though, and to rest if it’s telling you to rest.

Eat, Drink, and Replenish Properly

If you reach for sugary snacks when your blood sugar is low and coffee when you’re sleepy, that may be contributing to your low energy levels. Processed sugars will give you energy briefly and caffeine might wake you up, but they can’t stand in for actual energy-giving nutrients. Instead, try eating light meals before you work out that are high in whole grains and protein. Don’t forget to drink water throughout since hydration is important for energy as well, and you might benefit from replenishing your electrolytes with supplements or sports drinks too.

Ween Yourself Into It

If you’re going straight into a heavy-duty workout the first time you try, you’ll most likely get tired pretty fast. Instead, train your body to be awake and ready for a workout at a specific time of day by consistently working out at that time slot. Then, slowly increase the intensity as you develop more stamina.

Get Enough Sleep

Sometimes, the most obvious solution is the right one: if you’re tired, maybe you just need more sleep. Not getting enough sleep can affect your performance in every area and is crucial to health and wellness, so make sure you’re getting as much sleep as you actually need.

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]]> Ways to Have More Energy Throughout the Day https://yourdailysportfix.com/ways-to-have-more-energy-throughout-the-day/ Mon, 01 Nov 2021 13:09:00 +0000 https://yourdailysportfix.com/?p=19186 Getting at least seven hours of sleep every night is essential for having enough energy during the day, but there are many other things that can also affect our energy levels. Check out a few simple and effective ways on how to have more energy every day. Cut Processed Sugar Even though eating sweets is […]

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]]> Getting at least seven hours of sleep every night is essential for having enough energy during the day, but there are many other things that can also affect our energy levels. Check out a few simple and effective ways on how to have more energy every day.

Cut Processed Sugar

Even though eating sweets is a quick way to boost energy, once your blood sugar level drops you’re likely to feel even more tired than before. That’s why avoiding food that is packed with added sugar is a good way to have more energy every day.

Eat a Protein-Rich Breakfast

Eating a breakfast that’s rich in protein and healthy fats every morning is essential for having enough energy throughout the day. Eggs, avocado toast, or Greek yogurt oatmeal are some of the healthy breakfast ideas that are packed with protein.

Drink More Water

Keeping your body hydrated throughout the day is essential for good health and having enough energy. If you’re having trouble drinking enough water make sure to always have a bottle of water with you.

Reduce Caffeine Intake

Even though we often drink coffee in order to boost energy levels, drinking too much coffee can actually be counterproductive because it can interfere with your sleep.

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]]> Best Slow-Release Energy Foods https://yourdailysportfix.com/best-slow-release-energy-foods/ Fri, 23 Oct 2020 09:04:00 +0000 https://yourdailysportfix.com/?p=13097 Slow-release energy foods are an important part of a high energy diet. They can sustain you steadily throughout the day, improving work, motivation, and consistency. Here are five of the best slow-release energy foods. Oats Oats are a great source of slow-release energy. Eat them with milk, in muesli, as porridge, or in flapjacks and […]

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]]> Slow-release energy foods are an important part of a high energy diet. They can sustain you steadily throughout the day, improving work, motivation, and consistency. Here are five of the best slow-release energy foods.

Oats

Oats are a great source of slow-release energy. Eat them with milk, in muesli, as porridge, or in flapjacks and baked goods.

Barley

You can eat barley in salads, baked goods, or as rice. It is a versatile grain that you can really get creative with.

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Avete mai provato a fare l’orzotto? È orzo risottato, cioè cotto come se fosse un risotto… mi piace un sacco! Oggi vi propongo orzotto con porri, zucca, caprino (o formaggio cremoso light) per mantecare e pepe nero. Ricetta completa sul mio sito sezione ricette (link in bio, scorrete un pochino che non è l’ultima caricata) e ve la linko direttamente anche nelle stories ☺ Voi con cosa pranzerete oggi? . . . . . #orzo #orzotto #zucca #risottoallazucca #risotto #pumpkin🎃 #pumpkinrisotto #pumpkinsoup #porri #ricettelight #nutrizionista #dietasana #plantbased #ricette #healthyrecipe #barley #fitnessfoods #fitnessmeal #comfortfood #cucinare #dimagriremangiando #dimagrimento #ricettelight #diarioalimentare

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Wholemeal Bread

Wholemeal bread is a tasty and versatile way to get your slow-release energy fix. Eat it as toast with butter, eggs or bacon, or in sandwiches. The good thing about wholemeal bread is that it is easily portable, so you can eat it on the move.

Potatoes

Potatoes are a delicious way to eat your slow-release energy foods. A nutritious and versatile way to eat your potatoes is to bake them in the oven and top them with tuna, beans, chili, salad, or mixed vegetables.

Brown Rice

Stir fry brown rice with scrambled egg, boil with mixed vegetables, or mix into a refreshing salad.

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Leftovers stir fry! This dish is for whenever I have some type of protein and veggies leftover. I throw them into a stir fry and it creates a brand new meal. This meal is super flexible and super easy. I'm not going to tell you exactly what to put because it can vary based off what you got. I had shrimp from last night so this is what I did. In the microwave I cut a slit of the corner of trader joes frozen brown rice and cooked for 3 min. In a pan I put cooking spray and tossed in some leftover onion, mushrooms, shredded carrots, broccoli florets, handful of frozen vegetable medley (green beans, peas, corn) and sautéed until cooked. I seasoned with a dash of onion powder, garlic powder, chili flakes, salt and pepper. I scrambled an egg in another pan and threw that in with the rice. I drizzled low sodium gluten free soy sauce in (1/3 cup) and placed cooked shrimp on top and covers for a couple mins for shrimp to reheat. #shrimpstirfry #glutenfreemeals #healthyoptions #healthymeals #lowsodiumsoysauce #brownricestirfry #foodstagram #glutenfree #pescatarian #leftovermakeover #healthyandfit #healthyshrimp #daniedelishdish

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]]> Best Sources of Protein for Vegans https://yourdailysportfix.com/best-sources-of-protein-for-vegans/ Wed, 30 Sep 2020 13:21:00 +0000 https://yourdailysportfix.com/?p=12094 One of the first questions any vegan is asked is how they can get enough protein. This is especially true for athletes who follow a plant-based diet. But the truth is, there are lots of protein-rich plant-based foods if you know where to look. If you’re a vegan and want more details on where you […]

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]]> One of the first questions any vegan is asked is how they can get enough protein. This is especially true for athletes who follow a plant-based diet. But the truth is, there are lots of protein-rich plant-based foods if you know where to look. If you’re a vegan and want more details on where you can find high levels of protein, here’s a list of five of the best sources.

Lentils

Lentils are one of the best plant-based sources of protein. Packed full of protein and fiber, you can cook them in curries, have them with potatoes or rice, or mix them in refreshing salads.

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Struggling with feeling satisfied on plant based foods?? 🤷🏽‍♀️ In the Vegan community sometimes there can be a sense of shame if you’ve struggled with this. Many will just keep struggling and then throw in the towel. Honestly, don’t be ashamed! Ask yourself why you’re hungry and let’s find some solutions instead. 💪🏽 Things that can impact your satiety/meal satisfaction: 🥣 Protein: Did you swap enough plant based proteins in place of animal proteins? Swapping steak out for 2 tbsp of beans, that’s just not going to cut it. Aim for 3 servings of good quality plant protein per day (beans, lentils, tofu, seitan, and/or vegan meats). 🥑 Fats: For some people upping protein isn’t the sole answer. You might naturally need a little more avocado, nuts, seeds, nut butter, and/or oils to help top you off. 🥬 Calories: Plant foods can sometimes have bigger volume with not as much calories. If you’re under eating, your body is going to tell you. 🍎 Fiber: If you get full fast with plant foods, you might need to spread your meals out and incorporate some snacks in between to make sure you’re getting everything you need. I think this is why I love buddha bowls, because I can see if I’m hitting all the right marks. In my bowl I have some lentils cooked in veggie broth, pickled cabbage, roasted sweet potato and squash, quinoa and some maple mustard dressing made from cashew yogurt. Maple Mustard Dressing 1 tbsp plant based yogurt (I used @foragerproject) 2 tsp Dijon Mustard 2 tsp maple syrup 2 tsp apple cider vinegar Salt & pepper to taste Whisk everything together and adjust seasonings to your preference. 🥣

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Tofu

This vegan classic is a great way to enjoy delicious plant-based meals with high protein. Marinate, fry with vegetables, or scramble into a curry, tofu is a must-have.

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BBQ Tofu Mac ‘n Cheese by @plantbased.traveler 💚 Who’d you share it with? Get the recipe: BBQ Tofu: 1 servings of extra or super firm tofu 1- 2 tbsp vegan BBQ sauce 1/2 tbsp avocado oil Slice tofu into slices (about 1/4 inch or 0.5 cm thick), lay them between 2 cutting boards and a clean kitchen or paper towel, put a heavy object on top and press for about 10 minutes to remove excess liquid. Heat up oil in a non stick pan (medium heat) and fry tofu slices for about 5 minutes on each side until browned and crispy. Lower heat and pour BBQ sauce over the tofu to glaze the slices and cook them an additional minute each side. . . . #plantbasedprotein #vegansofig #plantbasedfood #vegans #plantbaseddiet #veganfoodporn #vegetarianfood #vegetarianrecipes #tofu #vegandinner #vegancomfortfood #veganeats #plantbase #plantbasedrecipe #plantbasedvegan #vegetarian #veganfriendly #whatveganseat #plantbasedrecipes #plantbasedfoods #veganfoodlovers #veganfoodie #veganfood #veganfoodshare #plantbasedfoodie #plantbasedeating #vegan #veganrecipes #plantbased #veganlunch

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Pumpkin Seeds

Pumpkin seeds make the perfect vegan snack. High in protein and good fatty acids, they can be eaten on their own or sprinkled on a salad.

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Lil n’ large avo & hummus toasts🥑 with a lil sprinkle of chilli flakes🌶 the bread is @aldiuk new seeded sourdough🤤 so good. Had this for lunch yday, and probably will again today🕺🏻I’m in the office for the morning then WFH in the arvo! Looking forward to a change of walls tbh🌝 Have a good un’ • . . . . . #avotoast #savoury #savouryfood #avocadotoast #avocadotoasts #toasted #sourdoughtoast #sourdoughbread #avoandhummus #smashedavo #smashedavocado #brekkietime #whatsonmyplate #savourybreakfast #ukfoodie #breakfasttime #thesmallthings #goodmoodfood #happyfoodie #simpleeats #everydayfood #instafoodgram #foodblogfeed #dailyfoodpost #everydaypost #pumpkinseeds #ilovetoast #wednesdayfood #wednesdaybreakfast #humpdayfood

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Oats

Packed full of protein, slow release energy, and fiber, oats are a top nutritional tip for athletes.

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🍂🌧 TEMPERATURE CHE SI ABBASSANO..🍂🌧 Le temperatura si abbassano giorno dopo giorno e la mia voglia di porridge caldo aumenta sempre di più. Il porridge rimane ancora una delle mie colazioni preferite delle stagioni autunno 🍂 inverno ❄ una vera e propria coccola che ti scalda il cuore e l’anima. Chi odia il porridge e chi pensa che sia una “sbobba per cani” o non lo sa cucinare (cosa improbabile perché è di una facilità imbarazzante) o non ha trovato i giusti toppings per esaltare ancora di più la bontà di questa zuppa nutriente. Eh sì, è super nutriente perché l’avena è un signor cereale! A seconda del tipo di latte o bevanda vegetale che aggiungerete le proprietà benefiche della vostra colazione aumenteranno ancora di più ❤ Ho fatto cuocere i fiocchi di avena di integrali piccoli con latte di avena e mela a pezzetti, un pizzico di sale e guarnito con un fico, mandorle e uva sultanina💝 Una colazione sana, 100% vegetale 🌱 che nutre mente e corpo. Provatelo anche voi 🍂❤ . . #porridge #breakfast #healthyfood #foodporn #healthybreakfast #fitness #fitfam #food #healthy #gym #colazione #goodmorning #instafood #motivation #eatclean #fit #oatmeal #iifymitalia #love #workout #fitnessmotivation #fitfood #fitgirl #healthylifestyle #diet #chocolate #iifym #bodybuilding #foodphotography #oats

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Chickpeas

Chickpeas are a powerful source of all-round nutrients. Rich in protein and fiber, you can cook them in curries, salads, or turn them into creamy hummus!

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]]> Why a Positive Mindset is Crucial for a Healthy Body https://yourdailysportfix.com/why-a-positive-mindset-is-crucial-for-a-healthy-body/ Thu, 24 Sep 2020 15:49:00 +0000 https://yourdailysportfix.com/?p=11976 Our mental lives exert a strong power over our physical bodies. Recent studies have shown the importance of positive thinking for fighting diseases and improving overall health. But it’s also crucial to maintain physical fitness and enhance your sporting ability. What are the benefits of a positive attitude and what techniques are there to develop […]

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]]> Our mental lives exert a strong power over our physical bodies. Recent studies have shown the importance of positive thinking for fighting diseases and improving overall health. But it’s also crucial to maintain physical fitness and enhance your sporting ability. What are the benefits of a positive attitude and what techniques are there to develop one?

Increased Endorphins

A positive mindset helps the body release endorphins and dopamine which are the happy chemicals that keep us content, confident, and energized.

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🍀 Alles in deinem Leben ist eine Reflexion der Entscheidungen, die Du getroffen hast. Wenn Du ein anderes Ergebnis möchtest, treffe eine andere Entscheidung. 🍀Everything in your life isa reflection of theDecisions that youYou’ve met. If you have anotherResult wanted, meeta different decision. #thunersee #oberhofen #oberhofenamthunersee #schweiz #swiss #schwitzerland #🇨🇭 #schweizverliebt #reisen #reiselust #reiseliebe #reisenmachtglücklich #travel #travelling #travellover #nature #natur #naturlovers #dasgesetzderanziehung #gesetzderanziehung #lowofattraction #positivevibes #mindset #wasisteinlebenohnelächeln #amliebstenfürimmerhierbleiben #lieblingsplatz #glücklich #happyday

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Enhanced Energy

A positive mindset not only increases energy levels, but also helps channel energy in the right direction. This can enhance physical performance and maintain results.

Improved Determination

If you think positively, you will find that you can maintain a consistent level of determination and enthusiasm that enables you to keep on training even in the wind and the rain.

Celebrate

A good way to train yourself to think positively is to celebrate every effort and improvement you make.

Count Your Blessings

Think about everything that’s good in your life as often as you can. This will cultivate a sense of calm and peacefulness. It helps foster the attitude that everything is fine and you can take on any challenge.

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]]> ersion="1.0" encoding="UTF-8"?> energy Archives - yourdailysportfix.com yourdailysportfix.com Mon, 04 Dec 2023 10:36:36 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png energy Archives - yourdailysportfix.com 32 32 Tired in the Afternoons? This Could be Why https://yourdailysportfix.com/tired-in-the-afternoons-this-could-be-why/ Wed, 06 Dec 2023 08:09:00 +0000 https://yourdailysportfix.com/?p=23419 Do you ever arrive at work ready to take on the day, get in a few good hours, but then 2 pm hits, and suddenly you feel like you can’t keep your eyes open? You’re not alone—the midafternoon slump is 100% real, and it frequently leaves plenty of people feeling too tired to complete their […]

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]]> Do you ever arrive at work ready to take on the day, get in a few good hours, but then 2 pm hits, and suddenly you feel like you can’t keep your eyes open? You’re not alone—the midafternoon slump is 100% real, and it frequently leaves plenty of people feeling too tired to complete their to-do lists.

While the optimal solution may be as simple as a nap, sneaking away for a few minutes of shuteye isn’t always an option, and lack of sleep is just one of many potential causes of chronic midday fatigue. Let’s take a look at some of the reasons that could be behind your afternoon exhaustion.

Sleep Deprivation

Not getting enough good quality sleep is the most common culprit behind frequently feeling tired in the afternoon. Our bodies follow natural circadian rhythms that regulate our states of sleep and wake, and any disruption to this cycle can contribute to physical and mental exhaustion throughout the day. Aiming for 7-9 hours of quality sleep should help you to wake up feeling rested and remain focused throughout the day.

Low Blood Sugar

If you’re getting enough sleep and still feel tired, there’s a good chance your diet is contributing to your afternoon crash. High-carbohydrate meals like pasta and pizza typically cause a rapid spike in blood sugar levels that quickly leads to an exhaustion-inducing crash. To keep your blood sugar steady, go for a balanced option that includes protein and healthy fats along with complex carbs.

Dehydration 

Dehydration can make you feel tired any time of day, but for some, its effects may be more noticeable in the afternoon when combined with other factors such as lack of movement or sleep deprivation. Lack of water in the body impacts blood circulation, which in turn reduces oxygen supply to the brain. Try to drink at least 8 oz. of water or herbal tea every hour to keep your energy up and your mind sharp.

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]]> Self-Massage Routines to Follow Along With At Home https://yourdailysportfix.com/self-massage-routines-to-follow-along-with-at-home/ Fri, 14 Apr 2023 16:59:00 +0000 https://yourdailysportfix.com/?p=22624 Are you feeling stressed, tired, or just need a bit of a pick-me-up? If so, self-massage might be just the thing for you. Self-massage is a great way to practice physical and mental self-care and, when done properly, can reduce muscle tension, improve blood flow, and promote relaxation. What’s more, you can do it from […]

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]]> Are you feeling stressed, tired, or just need a bit of a pick-me-up? If so, self-massage might be just the thing for you. Self-massage is a great way to practice physical and mental self-care and, when done properly, can reduce muscle tension, improve blood flow, and promote relaxation. What’s more, you can do it from the comfort of your own home for free! If you’re interested in adding self-massage to your self-care routine, try following along with these simple instructional videos:

Self-Massage for Neck and Shoulders

While there’s nothing like receiving a neck massage from another person, this 15-minute self-massage routine is fantastic in a pinch. Massage therapist Ann Swanson demonstrates reflexology techniques to release tension in the trapezius muscles, which tend to become tight as a result of hours spent working at a desk. 

Easy 10-Minute Everyday Full-Face Massage

This video by Ksenija of TheMoments is a quick and effective option for when you’re looking to relax and relieve tension in the neck and face. It includes a variety of techniques to stimulate the lymphatic system and can even improve skin texture and elasticity when practiced regularly.

Simple Self-Massage for Foot Pain 

Physical therapists-turned-YouTubers Bob & Brad demonstrate how to relieve foot pain naturally in this 7-minute follow-along foot massage video. It includes tutorials for three simple techniques designed to improve circulation and soothe aching feet.

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]]> The Biggest Breakfast Mistake You’re Probably Making https://yourdailysportfix.com/the-biggest-breakfast-mistake-youre-probably-making/ Sun, 05 Mar 2023 16:04:00 +0000 https://yourdailysportfix.com/?p=22214 We’ve all heard the saying, breakfast is the most important meal of the day, but what does that really mean? Is it even true? Well, health experts seem to be in agreement that it really is true. Breakfast is not just important because it’s just another meal, but because it truly sets you up for […]

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]]> We’ve all heard the saying, breakfast is the most important meal of the day, but what does that really mean? Is it even true? Well, health experts seem to be in agreement that it really is true. Breakfast is not just important because it’s just another meal, but because it truly sets you up for the entire day. The food you eat at breakfast really impacts your energy and mood.

So, what’s the biggest mistake people make when deciding what to eat for breakfast? The answer is not eating enough protein! Eating a breakfast with enough protein is crucial to having a satisfying and nutritious breakfast. 

Eating a significant amount of protein with your breakfast ensures that you feel full and satisfied for hours after you eat. It also gives you long-lasting energy to give you the power to get through your morning–and even the rest of the day. 

If you only eat carbs and/or fiber for breakfast, you will probably be hungry shortly after eating. Not to mention, you might begin feeling fatigued halfway through the day. So, do yourself a favor and make sure your breakfast always has a good portion of protein in it. Your body will thank you for it.

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]]> Try These Foods Before Working Out for the Best Results https://yourdailysportfix.com/try-these-foods-before-working-out-for-the-best-results/ Mon, 30 Jan 2023 16:40:00 +0000 https://yourdailysportfix.com/?p=21914 If you want to get the most from your workout, you want to make sure you eating the correct foods before you start. You need to fuel up your body and give it the energy it needs to get through the workout you have planned. If you are going to work out in the morning […]

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]]> If you want to get the most from your workout, you want to make sure you eating the correct foods before you start. You need to fuel up your body and give it the energy it needs to get through the workout you have planned.

If you are going to work out in the morning a small snack to give you energy is recommended, but if you have time to enjoy a full meal at least two hours before then that is generally much better. Here are the best foods for you to eat before your workout to give you the results you want to see.

Bananas

Bananas are filled with carbohydrates and potassium and support nerve and muscle function, they fuel both the body and the brain and will keep you energized throughout your strength training.

Oats

Oats are packed with fiber and are slow-releasing carbs, which means your energy levels are consistent throughout your workout, so you can train for longer. Oats also contain Vitamin B, which converts carbohydrates into energy. Add some nut butter and seeds and you will be satiated, satisfied, and ready to work out.

Apples with Peanut Butter

Sliced apples dipped in peanut butter are a great pre-workout snack, you get the carbs from the apple and the protein and fat from the peanut butter, and it will give you the energy you need.

Chicken with Rice and Vegetables

If you have a couple of hours before you work out, eating a properly balanced meal is the best thing to eat before you get started. Chicken with rice and vegetables has all the components you need before a workout.

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]]> Why People Are Using Honey as Pre-Workout https://yourdailysportfix.com/why-people-are-using-honey-as-pre-workout/ Fri, 13 Jan 2023 16:25:00 +0000 https://yourdailysportfix.com/?p=21746 If you’re into fitness, you’ve probably heard about pre-workout. Pre-workout is something you consume prior to the gym that gives you a massive energy spike, so you can really go hard during your session. Some people use coffee as their pre-workout, and others choose to drink a mixture of pre-workout powder and water that has […]

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]]> If you’re into fitness, you’ve probably heard about pre-workout. Pre-workout is something you consume prior to the gym that gives you a massive energy spike, so you can really go hard during your session. Some people use coffee as their pre-workout, and others choose to drink a mixture of pre-workout powder and water that has massive amounts of sugar and caffeine. If you’re interested in the idea of pre-workout but want a more natural (and less caffeinated version), honey might be the perfect thing for you!

Longer-Lasting Energy Source

Compared to carbohydrates, honey has been proven to keep energy levels up for longer. There have been studies that compare honey to pre-workout substances, and they suggest that honey could be just as effective at boosting energy. You can even add honey to your carbohydrates before a workout and still reap the energy benefits from it! 

Long-Term Health Benefits

Replacing your sugary drinks with honey can also benefit you in the long-term. It actually helps your body sustain and deliver energy more effectively over time. Overall, honey has a much better effect on your health compared to drinks that load your body with sugar and cause massive energy spikes and crashes.

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]]> 3 Tips for Staying Energized During a Workout https://yourdailysportfix.com/3-tips-for-staying-energized-during-a-workout/ Thu, 07 Jul 2022 16:03:00 +0000 https://yourdailysportfix.com/?p=20226 Longer workouts can sometimes be hard to power through, especially if you haven’t prepared your body properly to keep up with the prolonged strain. If you tend to feel your energy levels dropping after only half of your workout, here are some tips for keeping yourself energized the whole time. Remember to always listen to […]

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]]> Longer workouts can sometimes be hard to power through, especially if you haven’t prepared your body properly to keep up with the prolonged strain. If you tend to feel your energy levels dropping after only half of your workout, here are some tips for keeping yourself energized the whole time. Remember to always listen to your body, though, and to rest if it’s telling you to rest.

Eat, Drink, and Replenish Properly

If you reach for sugary snacks when your blood sugar is low and coffee when you’re sleepy, that may be contributing to your low energy levels. Processed sugars will give you energy briefly and caffeine might wake you up, but they can’t stand in for actual energy-giving nutrients. Instead, try eating light meals before you work out that are high in whole grains and protein. Don’t forget to drink water throughout since hydration is important for energy as well, and you might benefit from replenishing your electrolytes with supplements or sports drinks too.

Ween Yourself Into It

If you’re going straight into a heavy-duty workout the first time you try, you’ll most likely get tired pretty fast. Instead, train your body to be awake and ready for a workout at a specific time of day by consistently working out at that time slot. Then, slowly increase the intensity as you develop more stamina.

Get Enough Sleep

Sometimes, the most obvious solution is the right one: if you’re tired, maybe you just need more sleep. Not getting enough sleep can affect your performance in every area and is crucial to health and wellness, so make sure you’re getting as much sleep as you actually need.

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]]> Ways to Have More Energy Throughout the Day https://yourdailysportfix.com/ways-to-have-more-energy-throughout-the-day/ Mon, 01 Nov 2021 13:09:00 +0000 https://yourdailysportfix.com/?p=19186 Getting at least seven hours of sleep every night is essential for having enough energy during the day, but there are many other things that can also affect our energy levels. Check out a few simple and effective ways on how to have more energy every day. Cut Processed Sugar Even though eating sweets is […]

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]]> Getting at least seven hours of sleep every night is essential for having enough energy during the day, but there are many other things that can also affect our energy levels. Check out a few simple and effective ways on how to have more energy every day.

Cut Processed Sugar

Even though eating sweets is a quick way to boost energy, once your blood sugar level drops you’re likely to feel even more tired than before. That’s why avoiding food that is packed with added sugar is a good way to have more energy every day.

Eat a Protein-Rich Breakfast

Eating a breakfast that’s rich in protein and healthy fats every morning is essential for having enough energy throughout the day. Eggs, avocado toast, or Greek yogurt oatmeal are some of the healthy breakfast ideas that are packed with protein.

Drink More Water

Keeping your body hydrated throughout the day is essential for good health and having enough energy. If you’re having trouble drinking enough water make sure to always have a bottle of water with you.

Reduce Caffeine Intake

Even though we often drink coffee in order to boost energy levels, drinking too much coffee can actually be counterproductive because it can interfere with your sleep.

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]]> Best Slow-Release Energy Foods https://yourdailysportfix.com/best-slow-release-energy-foods/ Fri, 23 Oct 2020 09:04:00 +0000 https://yourdailysportfix.com/?p=13097 Slow-release energy foods are an important part of a high energy diet. They can sustain you steadily throughout the day, improving work, motivation, and consistency. Here are five of the best slow-release energy foods. Oats Oats are a great source of slow-release energy. Eat them with milk, in muesli, as porridge, or in flapjacks and […]

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]]> Slow-release energy foods are an important part of a high energy diet. They can sustain you steadily throughout the day, improving work, motivation, and consistency. Here are five of the best slow-release energy foods.

Oats

Oats are a great source of slow-release energy. Eat them with milk, in muesli, as porridge, or in flapjacks and baked goods.

Barley

You can eat barley in salads, baked goods, or as rice. It is a versatile grain that you can really get creative with.

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Avete mai provato a fare l’orzotto? È orzo risottato, cioè cotto come se fosse un risotto… mi piace un sacco! Oggi vi propongo orzotto con porri, zucca, caprino (o formaggio cremoso light) per mantecare e pepe nero. Ricetta completa sul mio sito sezione ricette (link in bio, scorrete un pochino che non è l’ultima caricata) e ve la linko direttamente anche nelle stories ☺ Voi con cosa pranzerete oggi? . . . . . #orzo #orzotto #zucca #risottoallazucca #risotto #pumpkin🎃 #pumpkinrisotto #pumpkinsoup #porri #ricettelight #nutrizionista #dietasana #plantbased #ricette #healthyrecipe #barley #fitnessfoods #fitnessmeal #comfortfood #cucinare #dimagriremangiando #dimagrimento #ricettelight #diarioalimentare

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Wholemeal Bread

Wholemeal bread is a tasty and versatile way to get your slow-release energy fix. Eat it as toast with butter, eggs or bacon, or in sandwiches. The good thing about wholemeal bread is that it is easily portable, so you can eat it on the move.

Potatoes

Potatoes are a delicious way to eat your slow-release energy foods. A nutritious and versatile way to eat your potatoes is to bake them in the oven and top them with tuna, beans, chili, salad, or mixed vegetables.

Brown Rice

Stir fry brown rice with scrambled egg, boil with mixed vegetables, or mix into a refreshing salad.

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Leftovers stir fry! This dish is for whenever I have some type of protein and veggies leftover. I throw them into a stir fry and it creates a brand new meal. This meal is super flexible and super easy. I'm not going to tell you exactly what to put because it can vary based off what you got. I had shrimp from last night so this is what I did. In the microwave I cut a slit of the corner of trader joes frozen brown rice and cooked for 3 min. In a pan I put cooking spray and tossed in some leftover onion, mushrooms, shredded carrots, broccoli florets, handful of frozen vegetable medley (green beans, peas, corn) and sautéed until cooked. I seasoned with a dash of onion powder, garlic powder, chili flakes, salt and pepper. I scrambled an egg in another pan and threw that in with the rice. I drizzled low sodium gluten free soy sauce in (1/3 cup) and placed cooked shrimp on top and covers for a couple mins for shrimp to reheat. #shrimpstirfry #glutenfreemeals #healthyoptions #healthymeals #lowsodiumsoysauce #brownricestirfry #foodstagram #glutenfree #pescatarian #leftovermakeover #healthyandfit #healthyshrimp #daniedelishdish

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]]> Best Sources of Protein for Vegans https://yourdailysportfix.com/best-sources-of-protein-for-vegans/ Wed, 30 Sep 2020 13:21:00 +0000 https://yourdailysportfix.com/?p=12094 One of the first questions any vegan is asked is how they can get enough protein. This is especially true for athletes who follow a plant-based diet. But the truth is, there are lots of protein-rich plant-based foods if you know where to look. If you’re a vegan and want more details on where you […]

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]]> One of the first questions any vegan is asked is how they can get enough protein. This is especially true for athletes who follow a plant-based diet. But the truth is, there are lots of protein-rich plant-based foods if you know where to look. If you’re a vegan and want more details on where you can find high levels of protein, here’s a list of five of the best sources.

Lentils

Lentils are one of the best plant-based sources of protein. Packed full of protein and fiber, you can cook them in curries, have them with potatoes or rice, or mix them in refreshing salads.

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Struggling with feeling satisfied on plant based foods?? 🤷🏽‍♀️ In the Vegan community sometimes there can be a sense of shame if you’ve struggled with this. Many will just keep struggling and then throw in the towel. Honestly, don’t be ashamed! Ask yourself why you’re hungry and let’s find some solutions instead. 💪🏽 Things that can impact your satiety/meal satisfaction: 🥣 Protein: Did you swap enough plant based proteins in place of animal proteins? Swapping steak out for 2 tbsp of beans, that’s just not going to cut it. Aim for 3 servings of good quality plant protein per day (beans, lentils, tofu, seitan, and/or vegan meats). 🥑 Fats: For some people upping protein isn’t the sole answer. You might naturally need a little more avocado, nuts, seeds, nut butter, and/or oils to help top you off. 🥬 Calories: Plant foods can sometimes have bigger volume with not as much calories. If you’re under eating, your body is going to tell you. 🍎 Fiber: If you get full fast with plant foods, you might need to spread your meals out and incorporate some snacks in between to make sure you’re getting everything you need. I think this is why I love buddha bowls, because I can see if I’m hitting all the right marks. In my bowl I have some lentils cooked in veggie broth, pickled cabbage, roasted sweet potato and squash, quinoa and some maple mustard dressing made from cashew yogurt. Maple Mustard Dressing 1 tbsp plant based yogurt (I used @foragerproject) 2 tsp Dijon Mustard 2 tsp maple syrup 2 tsp apple cider vinegar Salt & pepper to taste Whisk everything together and adjust seasonings to your preference. 🥣

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Tofu

This vegan classic is a great way to enjoy delicious plant-based meals with high protein. Marinate, fry with vegetables, or scramble into a curry, tofu is a must-have.

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BBQ Tofu Mac ‘n Cheese by @plantbased.traveler 💚 Who’d you share it with? Get the recipe: BBQ Tofu: 1 servings of extra or super firm tofu 1- 2 tbsp vegan BBQ sauce 1/2 tbsp avocado oil Slice tofu into slices (about 1/4 inch or 0.5 cm thick), lay them between 2 cutting boards and a clean kitchen or paper towel, put a heavy object on top and press for about 10 minutes to remove excess liquid. Heat up oil in a non stick pan (medium heat) and fry tofu slices for about 5 minutes on each side until browned and crispy. Lower heat and pour BBQ sauce over the tofu to glaze the slices and cook them an additional minute each side. . . . #plantbasedprotein #vegansofig #plantbasedfood #vegans #plantbaseddiet #veganfoodporn #vegetarianfood #vegetarianrecipes #tofu #vegandinner #vegancomfortfood #veganeats #plantbase #plantbasedrecipe #plantbasedvegan #vegetarian #veganfriendly #whatveganseat #plantbasedrecipes #plantbasedfoods #veganfoodlovers #veganfoodie #veganfood #veganfoodshare #plantbasedfoodie #plantbasedeating #vegan #veganrecipes #plantbased #veganlunch

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Pumpkin Seeds

Pumpkin seeds make the perfect vegan snack. High in protein and good fatty acids, they can be eaten on their own or sprinkled on a salad.

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Lil n’ large avo & hummus toasts🥑 with a lil sprinkle of chilli flakes🌶 the bread is @aldiuk new seeded sourdough🤤 so good. Had this for lunch yday, and probably will again today🕺🏻I’m in the office for the morning then WFH in the arvo! Looking forward to a change of walls tbh🌝 Have a good un’ • . . . . . #avotoast #savoury #savouryfood #avocadotoast #avocadotoasts #toasted #sourdoughtoast #sourdoughbread #avoandhummus #smashedavo #smashedavocado #brekkietime #whatsonmyplate #savourybreakfast #ukfoodie #breakfasttime #thesmallthings #goodmoodfood #happyfoodie #simpleeats #everydayfood #instafoodgram #foodblogfeed #dailyfoodpost #everydaypost #pumpkinseeds #ilovetoast #wednesdayfood #wednesdaybreakfast #humpdayfood

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Oats

Packed full of protein, slow release energy, and fiber, oats are a top nutritional tip for athletes.

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🍂🌧 TEMPERATURE CHE SI ABBASSANO..🍂🌧 Le temperatura si abbassano giorno dopo giorno e la mia voglia di porridge caldo aumenta sempre di più. Il porridge rimane ancora una delle mie colazioni preferite delle stagioni autunno 🍂 inverno ❄ una vera e propria coccola che ti scalda il cuore e l’anima. Chi odia il porridge e chi pensa che sia una “sbobba per cani” o non lo sa cucinare (cosa improbabile perché è di una facilità imbarazzante) o non ha trovato i giusti toppings per esaltare ancora di più la bontà di questa zuppa nutriente. Eh sì, è super nutriente perché l’avena è un signor cereale! A seconda del tipo di latte o bevanda vegetale che aggiungerete le proprietà benefiche della vostra colazione aumenteranno ancora di più ❤ Ho fatto cuocere i fiocchi di avena di integrali piccoli con latte di avena e mela a pezzetti, un pizzico di sale e guarnito con un fico, mandorle e uva sultanina💝 Una colazione sana, 100% vegetale 🌱 che nutre mente e corpo. Provatelo anche voi 🍂❤ . . #porridge #breakfast #healthyfood #foodporn #healthybreakfast #fitness #fitfam #food #healthy #gym #colazione #goodmorning #instafood #motivation #eatclean #fit #oatmeal #iifymitalia #love #workout #fitnessmotivation #fitfood #fitgirl #healthylifestyle #diet #chocolate #iifym #bodybuilding #foodphotography #oats

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Chickpeas

Chickpeas are a powerful source of all-round nutrients. Rich in protein and fiber, you can cook them in curries, salads, or turn them into creamy hummus!

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]]> Why a Positive Mindset is Crucial for a Healthy Body https://yourdailysportfix.com/why-a-positive-mindset-is-crucial-for-a-healthy-body/ Thu, 24 Sep 2020 15:49:00 +0000 https://yourdailysportfix.com/?p=11976 Our mental lives exert a strong power over our physical bodies. Recent studies have shown the importance of positive thinking for fighting diseases and improving overall health. But it’s also crucial to maintain physical fitness and enhance your sporting ability. What are the benefits of a positive attitude and what techniques are there to develop […]

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]]> Our mental lives exert a strong power over our physical bodies. Recent studies have shown the importance of positive thinking for fighting diseases and improving overall health. But it’s also crucial to maintain physical fitness and enhance your sporting ability. What are the benefits of a positive attitude and what techniques are there to develop one?

Increased Endorphins

A positive mindset helps the body release endorphins and dopamine which are the happy chemicals that keep us content, confident, and energized.

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🍀 Alles in deinem Leben ist eine Reflexion der Entscheidungen, die Du getroffen hast. Wenn Du ein anderes Ergebnis möchtest, treffe eine andere Entscheidung. 🍀Everything in your life isa reflection of theDecisions that youYou’ve met. If you have anotherResult wanted, meeta different decision. #thunersee #oberhofen #oberhofenamthunersee #schweiz #swiss #schwitzerland #🇨🇭 #schweizverliebt #reisen #reiselust #reiseliebe #reisenmachtglücklich #travel #travelling #travellover #nature #natur #naturlovers #dasgesetzderanziehung #gesetzderanziehung #lowofattraction #positivevibes #mindset #wasisteinlebenohnelächeln #amliebstenfürimmerhierbleiben #lieblingsplatz #glücklich #happyday

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Enhanced Energy

A positive mindset not only increases energy levels, but also helps channel energy in the right direction. This can enhance physical performance and maintain results.

Improved Determination

If you think positively, you will find that you can maintain a consistent level of determination and enthusiasm that enables you to keep on training even in the wind and the rain.

Celebrate

A good way to train yourself to think positively is to celebrate every effort and improvement you make.

Count Your Blessings

Think about everything that’s good in your life as often as you can. This will cultivate a sense of calm and peacefulness. It helps foster the attitude that everything is fine and you can take on any challenge.

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