Abeg Train Me

// Mental Health //

The importance of your Mental Health:

Mental health is more vital now than ever, impacting every part of our lives. The importance of good mental health flows into how we operate in the world. Maintaining positive mental health and treating mental health conditions are essential to soothing behaviors, emotions, and thoughts. Centering on mental health care can increase productivity, enhance our self-image, and improve relationships.

Additional benefits of taking care of our mental health include the following:

▫️Improving our mood
▫️Reducing our anxiety
▫️Creating an enhanced sense of inner peace
▫️Thinking more clearly
▫️Improving our relationships
▫️Increasing our self-esteem

Mental health may look different for everyone:

Anxiety Disorders
Depression
Bipolar Disorder
Post-Traumatic Stress Disorder (PTSD)
Schizophrenia
Eating Disorders
Disruptive behavior & dissocial disorders
Neurodevelopmental disorders

Here are five ways to improve your mental health:

1️⃣ Being physically active.
2️⃣ Connect with other people. Good relationships are essential for your mental well-being.
3️⃣ Learn new skills.
4️⃣ Give to others. (Charities, Soup Kitchens, Volunteer)
5️⃣ Pay attention to the present moment (mindfulness)

Here are some helpful resources:

🧠 National Institute of Mental Health (NAMI)
🧠 Mental Health Resources (mhresources.org)
🧠 MedlinePlus — Mental Health
🧠 MentalHealth.gov
🧠 Reach out to your healthcare provider.

// Rome was not built overnight. Remember, anything worth waiting for is better in the long run. Time will tell all! //

// Does gym etiquette exist in 2023? //

Navigating the chaos of a gym can be challenging.

You might have questions:

How long is too long to stay on a machine?
Can I use more than one piece of equipment at a time?
Is it ok to ask that person when they'll be done?

It's helpful to know the basic code of conduct for gym-goers. Here are 14 easy but essential things you can do to keep everyone, including yourself, safe and happy.

1. Respect the machines.
2. Give people personal space.
3. Avoid making calls and use headphones.
4. Clean up after yourself.
5. Make friends, and only give advice when asked.
6. Always ask.
7. Put your weights back.
8. Keep the equipment where it belongs.
9. Be mindful of your surroundings.
10. Bring a towel.
11. Clean up after yourself (and, if you have to, other patrons).
12. Selfies: Try to be discreet about them.
13. Personal space: respect it.
14. Be cordial!

// Does gym etiquette exist in 2023? //

Navigating the chaos of a
gym can be challenging.

You might have questions:

How long is too long to stay on a machine?
Can I use more than one piece of equipment at a time?
Is it ok to ask that person when they'll be done?

It's helpful to know the basic code of conduct for gym-goers. Here are 14 easy but essential things you can do to keep everyone, including yourself, safe and happy.

1. Respect the machines.
2. Give people personal space.
3. Avoid making calls and use headphones.
4. Clean up after yourself.
5. Make friends, and only give advice when asked.
6. Always ask.
7. Put your weights back.
8. Keep the equipment where it belongs.
9. Be mindful of your surroundings.
10. Bring a towel.
11. Clean up after yourself (and, if you have to, other patrons).
12. Selfies: Try to be discreet about them.
13. Personal space: respect it.
14. Be cordial!

// Life is all about trials and tribulations. A loss is never just a loss but rather a perspective on what not to do or what you could have done better. //

// You can plan all you want, but you will only get ahead if you start today. Get started today on your goals! //

New Gear | New Attitude

// Do you sleep much? //

Most adults need seven or more hours of sleep on a regular schedule each night.

Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good-quality sleep regularly, so you feel rested when you wake up.

Why Is Having a Sleep Schedule so Important?

According to the University of Rochester Medical Center, a consistent sleep schedule helps to maintain the body’s internal clock, or circadian rhythm.

In addition, the National Heart, Lung, and Blood Institute states, better quality rest leads to better overall health. Individuals who get adequate shuteye tend to have improved learning, an easier time making decisions, better emotional well-being, boosted moods, lower risk of diseases, better immune function, and increased performance compared to those with sleep deficiencies.

Why is getting enough sleep important?

🛏️ Get sick less often
🛏️ Stay at a healthy weight
🛏️ Lower your risk for serious health problems, like diabetes and heart disease 
🛏️ Reduce stress and improve your mood
🛏️ Make good decisions and avoid injuries — for example, drowsy drivers cause thousands of car accidents every year
🛏️ Sleep Can Increase Exercise Performance
🛏️ Sleep Improves Memory
🛏️ Sleep Can Strengthen Your Heart

Here are a few ways to fix your sleep schedule:

💤 Create a wind-down routine
💤 Avoid exposure to light before sleep
💤 Exercise 3-4 Times a Week
💤 Avoid Blue Light Before Bed
💤 Watch what you eat close to bedtime
💤 Try a melatonin supplement
💤 Limit Caffeine After Lunch

Apples are considered nutrient-dense fruits, providing a lot of nutrients per serving. Apples are a good source of fiber and vitamin C. They also contain antioxidants, like vitamin E, and polyphenols that contribute to the fruit’s various health benefits.

Apples promote heart health in several ways; they are high in soluble fiber, which helps lower cholesterol. In addition, they have polyphenols, which are linked to lower blood pressure and stroke risk.

Did you know eating apples is linked to a lower risk of type 2 diabetes? Yes, due to their polyphenol content.

Apples contain fiber that improves gut bacteria, which may be why the fruit is thought to help protect against chronic diseases.

Instead of consuming apple juice, try eating a whole, unpeeled apple to get the best nutrients out of the fruit.

Let's get some apples into your diet today!

🍎 Sweet Potato, Sausage & Apple Casserole
🍎 Wild Rice Stuffing with Apple & Sausage
🍎 Cinnamon-Sugar Dusted Apple Cider Donuts

// Life is all about trials and tribulations. A loss is never just a loss but rather a perspective on what not to do or what you could have done better. //

// What Will Happen To My BBL? //

The Brazilian Butt Lift (BBL) has become extremely popular as celebrities and Instagram influencers show off their larger behinds after surgery.

Most people are used to living in the moment and don’t consider what will happen to their BBL in the future.

BBL patients can expect the results of a BBL to last five years or more. In some cases, the results can last a decade if you treat the procedure to maximize the results. As long as you don’t put on or lose a lot of weight, you should see pleasing results 10 or more years later. It is also important to follow a proper diet to enjoy the best long-term results.

Also, remember that a BBL does not address loose skin. If your skin becomes looser as the years go by, you might need a touch-up BBL. Adding additional fat to your backside as you age can help keep the shape the same for the long term.

With all the information coming out about BBL’s, would you still do it? Is it easier or harder to go to the gym and train and build the body of your dream if it means you need to consistently put work in for the next couple of years? How do you feel about BBL’s? Are you for or against them? Do you know someone who had the procedure done?

Let’s start a conversation in the comments!

https://www.laharplasticsurgery.com/blog/what-will-happen-to-my-bbl-in-5-years/ #:~:text=In%20the%20first%20two%20weeks,the%20size%20of%20the%20area.

🔳 NEW YEAR
🔳 SAME US
🔳 BIGGER PURPOSE
🔳 BETTER FOCUS

// We live in a society of instant gratification. Don't let social media or comparison speed up your process. Slow and steady wins the race. //

// It takes 21 days to create a habit. Make sure that habit Is beneficial to improving your lifestyle. //

// Benefits of Walking //

Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

🚶🏾‍♀️Maintain a healthy weight and lose body fat.

🚶🏾‍♀️Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes.

🚶🏾‍♀️Improve cardiovascular fitness.
Strengthen your bones and muscles.

🚶🏾‍♀️Improve muscle endurance.
Increase energy levels.

🚶🏾‍♀️It helps with joint pain.

🚶🏾‍♀️Reduces dementia risks.

🚶🏾‍♀️Boosts immunity

🚶🏾‍♀️ Reduces sugar cravings & speeds up digestion

🚶🏾‍♀️ Improves mood

[ 4 Oz | 110 cal | 23 g Protein ]

Lobster is a lean protein food with high amounts of heart-healthy omega-3 fatty acids. It also contains vitamins and minerals needed for optimal health.

Nutrients in lobster may offer beneficial effects for heart and mental health and weight loss. They may even help reduce the risk of certain types of cancer.

Lobster’s texture and flavor make it easy to include in various dishes. Boiling and steaming are two traditional and healthy cooking methods.

Let’s add some lobster to your diet:

🦞 Stuffed lobster tails
🦞 Creamy lobster bisque
🦞 Lobster scampi with zucchini noodles

// Be decisive in putting your health first. Don't wait until tomorrow to take your life by the reins. Make today your day one! //

// Work up a sweat in style! //


-- Check out abegtrainme.com for all your apparel needs --

// We love our cheat days //

// TBT //

Tough times don’t last, but tough people do.

// A “Green” Mediterranean Diet Burns Visceral Fat Faster Than A Classic Mediterranean Diet, Reducing Risks Of Heart Disease and Cancer, Study Finds //

The well-known Mediterranean diet includes foods that are rich in whole grains, fruits, vegetables, beans, and healthy fats such as olive oil. A “green” Mediterranean diet is similar to the classic Mediterranean diet but includes adding foods like green tea and protein-rich plants.

The researchers in this study wanted to see if these diets could help reduce visceral fat, the type of body fat that surrounds your organs and can lead to an increased risk of cancer, heart disease, and diabetes if not properly controlled.

At the end of the study, the participants in the regular Mediterranean diet group, lost 7% of visceral fat, while the modified green Mediterranean diet lost 14% of their visceral fat. These dieters drank four cups a day of green tea and a green shake made of a high-protein, vitamin-rich plant called duckweed.

Additionally, the green Mediterranean diet could improve heart health and blood sugar control by reducing visceral fat.

If you are in a weight loss program, keep in mind that the quality of food is no less important than the number of calories consumed.

https://www.yahoo.com/news/green-mediterranean-diet-burns-visceral-203445991.html

// It’s not a race - it’s a journey //

EATS YOUR PEAS BEFORE YOUR DESSERT!

Did you know that Chickpeas help with keeping your appetite under control due to the filling effect combination of protein and fiber? In addition, chickpeas have properties that help with blood sugar levels.

Here are some great ways to use chickpeas in your diet:

🍽️ Chickpea nuggets
🍽️ Chickpea hummus
🍽️ Chickpea sunflower sandwich

// Be the BEST version of YOURSELF //

// The hiatus is never wanted but sometimes needed to realign yourself. Stay the course and remember your end goal. //

// If you love G.O.A.T, you're in the right place //

// Sore? Tired? Out of breath? Good… it’s working //

// Scientists Find that “Protein Hunger” Drives Overeating, Obesity //

A year-long study of the dietary habits of 9,341 Austrailians confirms that processed and refined foods are the leading contributor to rising obesity rates.

This new study further backs the “Protein Leverage Hypothesis” which argues that people overeat fats and carbohydrates because of the body’s strong appetite for protein. Due to much of the modern diet consisting of highly processed and refined foods, which are inherently low in protein, people are more driven to consume high-calorie dense foods until the protein demand is satisfied.

If you think about it, it all makes sense…Western diets have significantly less protein so we have to consume MORE processed foods to reach our protein target, which in turn, elevates our daily energy intake (calories).

Humans, like many other species, have a stronger appetite for protein than for the main energy-providing nutrients of fats and carbohydrates. Proteins are the building blocks of life. It’s in our DNA and used to repair cells and make new ones.

You are what you eat! Make sure you are intaking high-quality protein sources like meats, fish, eggs, beans, yogurt, especially when weight training to optimize recovery, muscle gain, and strength.

https://scitechdaily.com/scientists-find-that-protein-hunger-drives-overeating-obesity/

// Workouts are my happy hour //