E hoʻoholo i ke ola olakino a hoʻopau i nā paona keu, ʻoiai e noho hauʻoli? Hiki nō, wahi a ka poʻe akamai.
He mea nui ka hoʻomākaukau!
— ʻO ka hoʻomaʻamaʻa ikaika loa ʻaʻole ia e lawe mai i ka hopena i makemake ʻia inā ʻaʻole ʻoe e ʻai pono, - wahi a Joe Wicks, ka mea aʻo a me ka mea nāna i hana i ka hoʻolālā 90 Day SSS. - ʻOiai inā pono ʻoe e loaʻa ka manawa a hōʻoia iā ʻoe iho ma ka hana, a noho pū me kou ʻohana, a hoʻomaha me nā hoaaloha, ʻaʻole kēia manaʻo e haʻalele ʻoe i ka ʻai piha. I ka hopena pule, e hana i papa kuhikuhi no ka pule aʻe, kūʻai i nā meaʻai, kuke i ka hale. Na kēia e hoʻokuʻu iā ʻoe i nā lā pule a kōkua iā ʻoe ʻaʻole e hoʻopololei i kou lolo ma luna o ka mea ʻai ʻole i ka wā awakea.
E hauʻoli nā haʻuki
— E hoomanao i ko makou pii ana i na laau i ka wa kamalii. holo a puni ka pā a holo a puni ka hale haʻuki ma nā papa hoʻonaʻauao kino? wahi a Anna Kessel, ka mea nāna i hoʻokumu a me ka luna hoʻomalu o Women in Football. — ʻO ka haʻuki i ka wā kamaliʻi he wahi ʻoluʻolu o ke ola, ʻaʻole he mea kaumaha. No laila, no ke aha mākou i ho'ōki ai i ka leʻaleʻa? I ka manawa hea i lilo ai ka holo kakahiaka i hana kaumaha, a ʻo ka hele ʻana i kahi hui hoʻoikaika kino he hoʻāʻo?
ʻAʻole kaumaha nā haʻuki i ka wā kamaliʻi. No laila, no ke aha mākou i ho'ōki ai i ka leʻaleʻa?
Pono ʻoe e aʻo i ke ʻano o ke kino ma ka pāʻani ʻana. E holo ana ma hope o ka ʻaina kakahiaka? E kau i kou mau kāmaʻa a hele. ʻOiai ʻoe e holo ana, e noʻonoʻo i ka mana o kou mau wāwae e kiʻi iā ʻoe mai kahi A a i kahi B. Ua hoʻoholo ʻoe e ʻauʻau? E noʻonoʻo i nā lima ikaika e hiki ke hāpai iā ʻoe i mua ma waena o nā nalu. Papa yoga? E loiloi i kou maʻalahi, ʻoiai inā hiki iā ʻoe ke hana i hoʻokahi asana i kēia manawa.
A lawe pū i kāu mau hoaaloha! E hoʻomaha, kūkākūkā i ke ʻano ma ka paka, holo heihei, leʻaleʻa. ʻAʻole kuleana ka haʻuki, akā he ala o ke ola, leʻaleʻa a mālama ʻole.
ʻO ka protein kou hoaaloha
- Inā ʻaʻohe ou manawa no nā koho ʻaina awakea ʻē aʻe ma mua o ka hele ʻana - koho i ka protein, wahi a Jackie Lynch, he kauka lapaʻau a meaʻai. - Hoʻohana nui ke kino i ka ʻeli ʻana iā ia, a ʻo ka protein ponoʻī e kōkua i ka hōʻemi ʻana i ka hana ʻana o nā carbohydrates, mālama i ka ikehu a kaulike i ke kō koko. Mālama kēia iā ʻoe i kahi pā kokoleka i ʻelua mau hola ma hope. Hoʻopiha ʻia ʻo protein iā ʻoe me ka wikiwiki. Ke koho ʻana ma waena o kahi croissant a me kahi sanwiti ham a me ka cheese, e koho i ka sanwiti. A e mālama i kahi ʻeke o nā ʻalemona a me nā hua paukena i loko o kāu ʻeke. Hiki iā lākou ke lilo i mea ʻai, hoʻohui i ka porridge a i ʻole ka yogurt.
E ho'āʻo e hoʻokomo i ka protein i kēlā me kēia ʻai. ʻO Hummus, chickpeas, iʻa, hua manu, quinoa, ʻiʻo - pono kekahi mea mai kēia papa inoa ma ka papa kuhikuhi.
Ma ka neʻe - ola
"ʻO kahi noho maʻamau i nā lā pule a me nā hopena pule e hōʻino wale i ke kiʻi, akā i ko mākou noʻonoʻo hoʻi," wahi a ka psychotherapist ʻo Patricia Macnair mai ke Kulanui o Bristol (UK). — ʻO ka wikiwiki o ka hoʻi ʻana o ke kanaka i kāna mau hana i kēlā me kēia lā ma hope o ka maʻi, ʻoi aku ka wikiwiki o kona ola ʻana. No laila, i kēlā me kēia lā, e ho'āʻo e hāʻawi i ka hapalua hola i ka haʻuki kelepona a i ʻole ka hoʻomaʻamaʻa ikaika. Hiki ke lilo i haʻawina hula, e holo ana ma ke ala, ka paikikala, ka tennis a me ka ʻauʻau ikaika.