1% for 100 Days.

If you could improve only 1% each day, where will you be in 100 days?

There are countless skills I aspire to master and new things I long to learn! Is it ambition, drive, or perhaps plain stubbornness? ๐Ÿ˜‰ Maybe it’s motivation, too?

When I began regularly jumping rope in July, every new skill I acquired felt like an enormous wave of excitement. As a beginner, progress seems to come more swiftly (or at least it feels that way) because each day of practice surpasses the one before. Progress is more palpable when starting from ground zero. For me, each small achievement fueled a desire to learn another trick. Mastering a new skill feels incredible! However, as proficiency grows, the learning curve shifts. New moves tend to be more challenging, requiring more time to learn. This can make small improvements less noticeable. Often, we feel stuck and perceive no progress. I certainly experience that feeling often! When this occurs, I have a tendency to train more vigorously, expecting to see results. I believe this might be why I recently sustained an injury.

Ultimately, if you put in the effort, progress will come. Results will manifest over time. Trust yourself and relish the journey. Don’t let frustration deter you from pursuing your dreams!

Since I’m unable to engage in vigorous jumping and lifting, I’ve been exploring creative workouts. Hence, the idea of 100 days of small increments. Each day contributes a tiny 1% improvement in whatever task or skill I choose to focus on. Whether it’s mastering a new skill or simply doing old-fashioned push-ups, I won’t seek immediate results every day. Instead, I’ll reserve judgment until June 2024.

See you then! ๐Ÿ˜˜

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30 Day Fat Loss Challenge – Starts July 10th, 2023!

Your workout takes about one hour of your day. What do you plan to do with the remaining 23 hours?

Exercising alone will not deliver ultimate results. You have to work for it and adjust your lifestyle โ€” including your meals! Many people put a lot of emphasis on exercising, but in reality, adopting healthy and proper eating habits will bring you amazing outcomes without necessarily spending hours in the gym! I’ll say it again: Without proper nutrition, you will not see significant results from your hard work in the gym!

Please watch the video below for details. It will guide you through everything you need to do and what you need to avoid for the next 30 days to lose body fat and tone your body.

WEEK 1 – Sample workout plan. Sunday is a rest day.

MON. TUE.WED.THRS.FRI.SAT.
Full Body
Cardio

and
Arms
Legs/GlutesActive Rest
or
Abs
or
Pilates
Full Body
Cardio
Legs/Glutes

Cardio
Low-Impact
My Workout*My Workout*I train KarateMy Workout*My Workout*My Workout*
*Links to workouts I did.

WEEK 2 – Sample Workout plan. Sunday is a rest day.

MON.TUE.WED.THR.FRISAT.
Legs/GlutesArms
and
Cardio
Active RestAbs
and
Cardio
Legs/GlutesCardio (Tabata)

WEEK 3 – Sample Workout plan. Sunday is a rest day

MON.TUEWED.THR.FRI.SAT.
Full Body
Cardio
Legs/GlutesActive
Rest
Abs
Cardio
Legs/GlutesCardio

WEEK 4 – Sunday is a rest day.

MON.TUE.WED.THR.FRISAT.
Legs/GlutesArms
and
Cardio
Active RestAbs
and
Cardio
Legs/GlutesCardio (Tabata)
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Grow Glutes Not your Thighs / Legs – At home workout

Achieving a full and round booty is totally doable with home workouts. While gyms offer fantastic equipment and amenities, you can still achieve stunning results using basic equipment in the comfort of your own living room. But let’s be realโ€”it won’t happen overnight. Consistency and discipline are key. The hardest part is sticking to your routine, especially when results aren’t immediate. Sometimes, it takes weeks or even months before you notice a slight improvement. Patience is crucial. Stay focused, and don’t let setbacks discourage you too quickly.

Moreover, proper nutrition is essential. I’ve shared numerous videos about diet on my YouTube channel. Be sure to check them out for valuable tips and guidance on maintaining a healthy diet that complements your workout routine. Together, we can achieve those fitness goals! ๐Ÿ’ช๐Ÿผ๐Ÿ‘

This workout features some of the best and most effective exercises specifically targeting glute growth, without putting undue stress on your knees. It’s recommended to train your glutes three times a week for optimal results. However, if you’re feeling up to it, this routine can be performed three to four times a week, or every other day.

Get ready to enjoy the burn and sculpt those glutes! Let me know how you find it and if you enjoy the workout!

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How to start Running

This is the way to start running.  Don’t expect to walk out and run for 5 miles nonstop if  you are a beginner.
The hardest part is to walk out the door! Once you are out just keep moving… Remember: Running isn’t all out sprinting (at least not always.) Pace yourself and get your heart rate going.  That all.   ๐Ÿ˜˜

This Workout plan will get you started.  It is a quick way to begin weight-loss and fat loss journey.
Try it this month ana see how it goes. Stay strong. ๐Ÿ’ช

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Know the Difference Between Heels Elevated Squat and Toes Elevated SQUAT.

What is the difference between these 2 squats? Which squat is better?
Well, all depands on your fitness goals and flexibility level. Which muscle do you target?
Is is better to do one squat than the other? Elevated squat is a very popular variation.

Heels elevated squat activates more quads, allows you to go deeper into a squat but its harder on your knees. Performing Toes elevated squat prevents you for going as deep but it’s gentler on knees. These are major differences. Now you know which modification is right for you.

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How to Hide Pregnant Belly with Clothing โ˜… 5 Tips on How to Keep your Pregnancy a Secret

Keep your pregnancy PRIVATE until the right time! Today, I’m sharing with you five dressing and fashion tips on how I managed to discreetly cover and conceal my early pregnancy at work and in other settings. In this video, you’ll discover tricks on how to dress to minimize the appearance of a growing belly. Not everyone feels ready to share pregnancy news right away, and that’s perfectly okay.

In the comments, someone asked, “Why would you want to hide pregnancy? You should tell everyone!” Well, for me, I’ve experienced the loss of two pregnancies. Therefore, before sharing anything with friends, I wanted to ensure the pregnancy was progressing well and on the right track. Trust me, the last thing you want to hear every day is, “How’s the baby doing?” when the baby is no longer there… Thanks for the reminder…

Sharing or concealing an early pregnancy is a personal choice, and I chose to keep mine private.

For the record, this video is three years old. I’m not pregnant at the moment, and I’m not planning on having more children. However, I’ll continue to share my fitness knowledge and be here to support all of you who need me. Please feel free to comment below or send me a message and let me know how you are doing. โค๏ธ Aga

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Do Slimming Belts Really Work? Should you get one?

There are so many things on the market promising customers weight loss and fat burn. Trimming belt is one of them. Unfortunately, there is no scientific evidence of any fat loss. In fact, spot reduction is impossible!! Therefore, slimming belts will not make your stubborn belly fat disappear! But still we buy them because we are hopeful and believe in our dream body. And this is a good thing.

Although belts can be helpful, they will not replace exercise and proper nutrition, so start there first. Then you can get a belt to help you remember about easting smaller meals and keep your belly in and tight. Please watch the video for more details. It will answer more of your questions.

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Fat Burning Workout for Beginners & Overweight โ˜… 25min. Low-Intensity, Low-Impact Workout at Home

Everyone has to start somewhere. One day could make a new beginning to something amazing: first day to your fit, healthier, and happier life. It is in your hands to begin. Stop listening to this negative voice in your head telling you that you are too fat, too tired, today is not a good day to begin, etc. Excuses do not push you forward. Only your positive actions will. Time is running fast and you are not getting any younger, In fact, YOU WILL NEVER BE AS YOUNG AS YOU ARE TODAY! Act quickly. I created this workout for you to get started. I do not expect everyone to do all the exercises or the entire workout. IT’s ok to pause, take a break or skip some sections. With time, however, you should be doing the entire workout. Then you will see your progress, and how much stronger you are. I believe in you, so should you.

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TURKEY WRAPS โ€“ Low Carbs & High Protein snack

Super easy, protein packed, low carbs recipe! Whether you want to lose fat, weight or build muscle you must try it! It is amazing. Here we go:

Ingredients: About 3 slices of turkey breast, 1 slice of low-fat cheese (I used low-fat Jarlsberg), mustard, red pepper (1-2 slices), romaine lettuce

Start with putting mustard on a turkey. I like to put a thin layer on every slice. Then, stock them up together on top of on one another. Next, I put a few small-cut pieces of red pepper on one edge of turkey. Make a roll starting on a side with peppers. Once you have a roll, wrap a slice of cheese around it. Then wrap it all with lettuce. You can use 2 to 5 leaves, or more if you like it. Watch this short video

https://www.youtube.com/shorts/RV1GNhYJn0s

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Pretty, Smart, or Fit? Do Pretty Girls have an easier life?

Have you ever come across the saying: “Pretty girls have it easier in life”?

Pretty girls seem to breeze through life, dodging tickets, catching the eyes of admirers, and effortlessly securing drinks at bars. But what about the flip side? The not-so-pretty girls face a different reality. They become targets for bullies, often finding themselves disliked or disregarded. Their situation worsens if they wear glasses, opt for no makeup, or dress in unstylish clothes. Some of them shrink into themselves in the presence of pretty girls, feeling intimidated and staying quiet, hoping to blend into the background, unnoticed.

However, there’s another stereotype lurking in the shadows: the notion that pretty girls lack brains. With this stereotype, pretty girls are unfairly deemed as shallow or unintelligent. If they have blond hair, the stereotype exacerbates, branding them as brain-dead. At work, pretty girls find themselves constantly scrutinized, as if everyone is waiting for them to slip up. The tiniest flaw is magnified, seized upon as an opportunity to label them.

Yet, if you want a date then ask that pretty girl. In this scenario, going out with a pretty girl scores big. Also, Instagram favors pretty girls over intellects. Girls in bikinis tend to have way more followers than accomplished female scientists.

Therefore, which girl has more opportunities? Who has a better chance to meet Mr. Right? Who has it easier?

As I see it, the average person has the sweet spot. A girl must not be too pretty or too ugly because being very pretty intimidates while being too ugly repels. If you fall on either side of these extremes, you are likely โ€“ screwed!

Similarly, who has it better in school settings: the genius or the struggling student? Exceptionally smart kids and kids who struggle donโ€™t blend in with others, and both are ideal targets for bullies because they are either too smart or not smart enough to fit in. Indeed, no matter where you are, how you look, or what industry or environment you find yourself in… the average person will fit in best because they do not stick out. If you are better than others in any category, you are likely discriminated against because of your exceptional abilities. This hatred is motivated by jealousy and fear. If you, however, fall behind others, then you are considered inept, unsuitable, and incompatible.

To thrive in today’s society, one cannot stand out in any category. If one falls on either side of the spectrum, whatever it is (smart or not, rich or poor, talented or not, hardworking or lazy, etc.), then he or she will face injustice.

Finally, would you rather be fit or fat? Who has it easier in life? Boy, I can tell you that I have seen it allโ€ฆ As a fitness advocate, I should encourage people to get fit. Stay on the fitter side but without falling into the extreme end of fitness, and here is why. The fitter I get, the fewer people talk to me in a gym. Fitter = less approachable, I guess ๐Ÿ™‚ It sure can be difficult to make friends in a gym. Talking may be mistakenly perceived as โ€œhittingโ€ on others. It is a fine line to walk on, especially for single individuals who, in fact, want to meet someone.

On the other hand, having fewer acquaintances in a gym means less socializing and, therefore, less distraction and more time to work out. However, if you choose to be super-fit, then surround yourself with people who support you.

So, who do you think has it easier in life? Pretty or ugly, or fit or fat?

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