and slowly build upon it you're going to see as the weeks go by you're going to get better you're going to get more stamina and this is really rewarding it's a great feeling when you start to see that improvement and reward yourself you don't have to reward yourself with snacks and food so the rewards that i'm talking about are non-food rewards so for example if you feel like your workout clothes are a bit rusty now that you haven't bought any new ones buy some new workout clothes buy some new running shoes buy some new tops this is going to make you feel great because you're rewarding yourself as well and the brain loves a good reward always remember that so as i mentioned earlier you need to be aiming for at least 150 minutes of moderate intensity exercise per week now i'm also going to add in 75 minutes of vigorous intensity activity per week you don't have to do them both by the way it's either or but i think it's a good.
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