6 Darussan Rayuwa Daga Hutun Lafiya

Wadatacce

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Muna gab da canza ra'ayin ku na hutun balaguro. Ki jefar da tunanin snoozing har tsakar rana, cin abinci tare da watsar da daji, da shan daiquiris har lokacin buffet na tsakar dare ya yi. Abin sha'awa, mai kyau a gare ku zai yiwu. Hujja: Wadannan mata uku da suka kasance a cikin jirgi biyu Siffa& Fitowar Maza Mind & Body cruises, inda suka fara-fara ayyukan motsa jiki, sun shiga cikin sabon tafiye-tafiyen tsibirin, kuma har yanzu suna samun lokacin kawai don yin sanyi. Ɗauki darussan su a kan tafiyarku na gaba-ko kawai sanya su a aikace a gida. Sakamakon: mafi koshin lafiya, fasalin sake fasalin kanku.

1. Kalli lokacin hutu azaman ladan da ya cancanci
   Shekaru uku da suka wuce, Jamie Ciscle, 28, ta ƙaura daga Maryland zuwa Florida. Yanayin dumi ya sa ta ci gaba da shirya bikini a duk shekara: Ta kafa burin motsa jiki a kalla sau biyar a mako kuma ta ci karin kayan amfanin gida. Ko a lokacin da Jamie ke shiga makonni 80 na aiki a gidan abinci, ta bi ta. Da sassafe ko lokacin hutun abincin rana, ta buga gidan motsa jiki ko kuma ta gudu a bakin teku. "Lokacin da na karanta game da jirgin ruwa, na yi tunanin zai zama cikakkiyar lada ga sabon salon rayuwata-kuma ba zai gyara sauye-sauyen lafiya da na yi ba." in ji Jamie. "Lokacin hutu na lokacin hutu ya taimake ni in ci gaba da tafiya tare da motsa jiki na saboda ina so in kasance cikin mafi kyawun yanayin tafiyata."
2. Matsar da jikin ku cikin sababbin hanyoyi
   A matsayinta na mai ilimin hanyoyin kwantar da hankali, Tasha Perkins, 28, ta sami fahimtar dalilin da yasa rayuwa mai lafiya ke da mahimmanci. "Ina aiki tare da bugun jini da masu ciwon zuciya," in ji ta. "Wataƙila an hana yanayin su idan da za su kula da jikinsu da kyau lokacin da suke ƙanana." Aikinta ya sa ta motsa jiki akai -akai; za ta yi cardio sau da yawa a mako a kan treadmill da elliptical. Amma a lokacin da ta fara tafiya Siffa cruise, ta gaji da tsarin ta na yau da kullun. "Na kalli jadawalin azuzuwan kuma na yanke shawarar gwada duk wani abu mai ban sha'awa," in ji ta. "Na koyi cewa na fi son motsa jiki a cikin rukuni fiye da na kaina, kuma ina son ayyukan da suka ba ni damar yin sababbin abubuwa kamar rawa na hip-hop da kickboxing." Ta dawo gida cikin zumud'i ta cigaba da kalubalantar kanta. "An yi min wahayi sosai," in ji ta, "har na sanya hannu don yin triathlon a wannan bazara tare da wasu abokan aikina."
3. Kafa sabbin hadisai
   Ko da mafi yawan mata masu tarbiyya suna barin wasu halaye masu ƙoshin lafiya yayin da ba sa gida.Kristy Harrison, mai shekaru 30, mai koyar da motsa jiki kuma mai ba da horo na sirri daga Maryland ya ce "A lokacin hutun da na gabata na ci da sha da yawa kuma ba na motsa jiki." "Na yi tunanin yin balaguron zai zama hanya mai daɗi don ɗaukar hutu mako guda kuma har yanzu na ci gaba da motsa jiki na." Ta yi mamakin gano cewa tana motsa jiki Kara yayin da take cikin teku. Kristy ta ce: "Ba zan iya gaskanta irin kuzarin da nake da shi ba, ina aiki a cikin irin wannan kyakkyawan yanayi." "Na je yawon shakatawa kowace rana kuma na yi rawa kowace dare, amma har yanzu ina sanya ƙararrawa don azuzuwan safiya-ku iya ku ji daɗin hutu kuma ku sanya lafiyar ku a gaba."

1. Nemo sabo, abinci mai lafiya
   Tasha ta ce: "Lokacin da na fara tunanin yin balaguron balaguro, bukukuwa sun zo cikin tunani," in ji Tasha. Ko da yake akwai wadataccen abincin da za ku iya ci a kan Siffa jirgin ruwa, ta tsinci kanta da isa ga abincin da ba a bugi da soyayye ba. Ta ce, "Kasancewa cikin iska mai kyau da kashe lokaci mai yawa a cikin rigar wanka ya jawo ni ga 'ya'yan itatuwa da kayan marmari," in ji ta. Daga baya a cikin makon, lokacin da ta halarci laccar abinci mai suna "Ku ci don cin nasara," ta sake samun wani dalili na motsawa. "Ina sha'awar ilimin da ke bayan cin abinci mai kyau," in ji ta. "Abu ɗaya ne a ji cewa blueberries suna da kyau a gare ku, amma na fi ƙarfafawa don cin su yanzu tunda na san cewa maganin antioxidant ɗin su zai ƙarfafa jikina kuma zai taimaka wajen kawar da cutar." Komawa gida, Tasha tana ƙalubalantar kanta don yin zaɓe masu wayo. "Maimakon in nemi shawarar abinci guda biyar na 'ya'yan itace da kayan marmari a rana," in ji ta, "Na je na takwas-ko ma 10."
2. Koyi yadda ake 'yantar da hankalin ku
   Kristy ta ce "Kafin na tashi zuwa jirgin ruwa, ina jin kasala domin ba na yin soyayya da yawa, kuma na kasance cikin damuwa saboda tsawon lokacin aikina." Ba ta yi tsammanin cewa gwada sabbin azuzuwan motsa jiki zai canza halinta ba, amma hakan ne kawai. A lokacin Body Groove- ajin da ya haɗu da yoga, rawa, da yin zuzzurfan tunani har zuwa bugun raye-raye- ta gano cewa motsa jiki na iya zama hanyar barin tafiya. Kristy ta ce: "Mun tsaya a cikin da'irar kan jirgin, kuma malamin ya ce, 'Takeauki duk abubuwan da ba su da kyau a cikin zuciyar ku kawai ku jefar da su,'" in ji Kristy. "Na san yana da ƙima, amma na yi hakan-na bar damuwar da nake da ita game da rayuwata ta sirri da aiki a can a kan bene, kuma da gaske na sami kwanciyar hankali bayan haka." Kuma saboda babu madubai, ta ce ta "motsa kawai," maimakon ta mai da hankali kan yadda take kallo. Kristy ta ɗauki waɗannan ayyukan gida. "Yanzu, lokacin da na fara jin damuwa ko damuwa, sai na rufe idanuna, in yi numfashi mai zurfi, kuma in tuna yadda na sami 'yanci, rawa, bimbini, da jin dadi kawai a fata na," in ji ta. "Yana tunatar da ni ƙarfina da mahimmancin sanya lafiyata a gaba."
3. Ka sa dacewa ta zama alaƙar iyali
   Bayan Jamie ta dawo daga jirgin ruwanta na farko, ta san tana son dukan danginta su ci gaba da na gaba. Jamie ta ce "Mahaifiyata ta yi aiki lokacin da ta samu lokaci, amma na yi tunanin tafiya za ta taimaka mata wajen daukar nauyin motsa jikin ta zuwa mataki na gaba," in ji Jamie. "Mahaifina yana da babban cholesterol, Ina son ya koyi yadda ingantaccen abinci zai iya taimakawa." A kan jirgin, Ciscles sun roƙi juna su gwada sabbin azuzuwan- Mahaifiyar Jamie ta ji daɗin fitowar rana Tai Chi, kuma duk da cewa mahaifinta ya nuna rashin amincewa da farko, yana son Body Groove. Jamie ya ce, "Wataƙila wanda ya fi koyo shi ne ɗan'uwana Sheridan ɗan shekara 24." “Lokacin cin abincin rana bayan lacca na abinci mai gina jiki, na duba sai na gan shi yana loda faranti da kayan marmari da kayan marmari. Ya kasance koyaushe yana shan giya-soyayyen soyayyen faransa- Ba zan iya yarda da hakan ba! ”Bayan balaguron balaguron, dangin Ciscle sun ci gaba- har ma sun gina kan sabbin halayensu. kuma ya yi asarar kilo 25," in ji Jamie. "Kuma iyayena duka suna cin ƙananan abinci da yawa a rana-da kifi da yawa, kaza, shinkafa mai launin ruwan kasa, da dankali mai dadi da aka gasa-wanda ya taimaka wa mahaifina ya sauke fam 10." Yanzu lokacin da Jamie ta kira gida, ta yi magana da iyalinta game da motsa jiki da sabbin sabbin girke -girke masu lafiya, kuma mahaifiyarta da mahaifinta sune ke tura kowa don yin horo sosai don hutun dangi na gaba.

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