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body weight and fat percentage periodically. Measuring your progress will highlight your successes, point out where you need work, and keep you motivated.
prepare your muscles, joints, and nervous system for an effective workout. Instead, take the time to warmup with dynamic stretches, activation exercises, and premovement preparation based on the workout you’re about to do. This will build your strength and prevent injury.
ALWAYS WARM UP
Many people assume that warming up is as easy as jogging on a treadmill for a fewminutes or doing that standard set of stretches we all learned back in elementary school. But in reality, neither of these options adequately
Taking a daily dose of supplements is a great way to add a healthy boost to your fitness journey. However, if you’re relying solely on supplements to get all the nutrition you need, then you’re not using them correctly. Supplements are useless when paired with a bad diet. If you’re eating nothing but pizza and burgers for dinner, then taking a handful of vitamins with breakfast isn’t going to benefit you. Eat a solid diet of lean meats, veggies, and whole grains; drink a lot of water; and take supplements in conjunction.
VALUE YOUR SUCCESS
If you’re pushing your body so hard that it can no longer do an activity — also known as training to failure — then you’re not efficiently exercising your muscles for growth. Training to failure is a popular motivational tactic, but it harms your muscles instead of stimulating them. If you batter your muscles, then they’ll get fatigued and stop growing, but if you coax your muscles into gaining size and strength, then you’ll keep seeing progress. As a rule of thumb, try stopping a few repetitions before failure.
Encouraging Your Little Girl
3 WAYS TO WORK TIPS FOR RAISING STRONG, CONFIDENT WOMEN
In a time when it’s so easy to let technology and school run your child’s life, what’s your role as a parent or guardian? We often hear motivational quotes talking about the importance of risk-taking and resilience, but it can be tough for little girls to learn from just YouTube videos and school alone. Here’s how you can encourage your daughter to spark her own confidence during her toughest moments. ENCOURAGE BRAVERY AND A GROWTH MINDSET. Even children can feel pressured to perform to high standards yet stay within their comfort zone. They might think, “I’m not strong enough to climb this tree.” But whether it’s climbing trees or building things with others, small feelings of bravery can grow larger as they grow older. Self-empowerment will be a crucial skill in their lives, so encourage a mindset focused on growth through the process of learning.
Teach them how the brain grows and adapts rapidly whenever we encounter failure and that failure and mistakes are a part of life. Once they understand that failure isn’t permanent, they’ll be inspired to take risks and solve their problems.
TRUST YOUR DAUGHTER WHILE TEACHING GRIT.
Psychologist Angela Lee Duckworth studies successful people in a wide variety of fields, from business to the military, and has found that the quality most successful people share is grit. The ability to stay engaged with tough tasks for a long period of time is a skill that takes a long time to build, but it’s not impossible for your girl to begin developing grit right now. Duckworth believes the growth mindset can start young girls on a path to embracing failure and moving forward from it.
adult-directed activities we give our kids, we need to step back and let them make some of their own decisions. We can give them encouragement and help along the way, but for the most part, we need to trust they can solve problems on their own. When you put faith and trust in your little girl to handle her most difficult problems, she’ll learn to do the same for herself.
However, a lack of trust in your daughter can suffocate her growth. Despite all the
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