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thebananniediariesbyannie · 4 months

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let's talk recovery...and the many ways you can begin to refuel and recharge your body

*the topic of today’s video is recovery. this is from my perspective as a professional dancer and athlete, however, you don’t have to be a professional to gain insight from this post

✨ i ignored recovery for a while and just kept pushing and pushing myself until one day, i literally had nothing left to give. now, i take recovery very seriously. 💖 here are some ideas how you can incorporate recovery into your daily life or however it fits into your routine

keep reading! 👇

higherDOSE

let’s talk about why higherDOSE is an integral part of my recovery process

- the PEMF go-mat: i LOVE this device! this supports improved muscle recovery and makes me feel great after my workouts! the heat adds a relaxing touch. another reason why i love it…it helps me to sleep better. i’m a very bad sleeper so this is a game changer for me!

- the red light face mask - i not only love this mask because it’s helps my skin, but the red light is a total mood booster! one of my struggles as professional athlete is being in a positive mental space. it’s very easy for me to feel like i’m not good enough or i haven’t worked out hard enough. so having devices that help to boost my mood, seriously do so much for me! PLUS…i’m glowing once this mask is done working its magic!

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- sauna blanket (not seen in today’s video) - i usually use my sauna mat on practice days. once my dance practice is over, i’ll spend about 40 mins in the sauna blanket and follow it up with a cold shower. this helps me to detox my body and also boost my mood tremendously!

#recoveryroutine #higherdosedetox #sportswellness @HigherDOSE

#higherDOSEpartner #TheBanannieDiaries #TheBanannieDiariesByAnnie

a wholesome lifestyle and positive relationship with food

what i’m about to tell you will take a commitment to you and your body, but in my opinion it was totally worth it; meal prepping. meal prepping forced me to look at what I was eating and intentionally plan out my meals. this has led me to intake more wholesome foods that are nourishing to my body instead of stopping on-the-go and buying random breakfast sandwiches or fast food.

here’s how i did it…i first began by looking up recipes and seeing if there were healthier versions of foods i tend to be drawn to. for example, my dunkin donut and starbucks breakfast sandwiches are now replaced with breakfast sandwiches i learned how to make. i just take one out of the freezer the evening before, and in the morning i pop it in the air fryer…DONE

by no means am i a trained or chef, baker, or cook. i took some time to watch youtube, do some trial and error, and just figure out what recipes and meals worked for me. here are some websites and social accounts where i gained inspiration for recipes (keep in mind, sometimes i substituted some ingredients based on dietary restrictions, etc.). at the end of the day, you need to do what is right for your body.

want to shop cookbooks? here are some i love 👇

reading books and resting your brain

as a believer in resting your brain, taking a break from social media is not only a suggestion, but absolutely neccessary…(and yes, that’s coming from someone who uses social media as a positive platform). this quote (i did not quote it exactly…sorry…) can apply to A LOT…too much of a good thing isn’t always good.

let’s talk about why I (and many others) suggest taking breaks from social media:

it can be overwhelming and cause your brain to process a lot in short amounts of time

takes you away from the present moment and opportunities that are happening in the here and now

looking at accounts that make you feel less than, sad, or invaluable is going to bother you to a certain extent

taking in too much negative news could bring you into a bad thought process

mean people writing and commenting mean things on your posts or on posts of others can be damaging no matter how strong you feel you are

here are some positive accounts i like to follow:

what can you do instead of scrolling social media? here is my favorite idea…reading books. i’m talking paperback and hardcover books. not a nook, not another electronic device..a good “old-fashioned” book…and yes, an audiobook is also a good idea too! here are some of my current favs!

click the button below to find other social media outlets where the banannie diaries posts content! follow, subscribe, and stay tuned for more beauty, fashion, and positive vibes!

#TheBanannieDiariesByAnniey #fitnessgoals #professionalathlete #workingout #fitnessroutine #athletes #athletesoftiktok #recoverygoals #biohacking #biohackingskincare #redlight #redlightmask #pemftherapy

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat cure, or prevent any disease.

#food #alcohol free #healthy living #healthy living goals #healthy #good food #wholesome #protein #fitness

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the-iron-duck93 · 1 year

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#yoga #yogainspiration #yoga for women #yogalove #fitness journey #health and fitness #fitness goals #fitbody #fitblog #fitblr #healthy life hacks #healthy food #healthy living

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luxuryandlilacs · 1 year

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From now, I’m going to be delusional about my goals. No more giving up.

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eatclean-bewhole · 2 months

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Success takes time. There is no shortcut for anything worthwhile. Put in the work and trust the process. Your time will come.

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optimal-living-lab · 8 months

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How to start and stick to a fitness routine that works for you

Exercise is one of the best things you can do for your health and well-being. Here are some tips to help you get started and stay motivated:

Check your health. Before you begin any exercise program, it’s important to consult your healthcare provider and get a physical medical examination. This will help you avoid any potential injuries or complications and determine the best type of exercise for you.

Set realistic goals. Start with small and achievable goals that match your fitness level and lifestyle. For example, you can aim to walk for 10 minutes a day, three times a week, and gradually increase the duration and intensity as you improve. Setting realistic goals will help you track your progress and celebrate your achievements.

Choose activities that you enjoy. Exercise doesn’t have to be boring or painful. You can find many fun and creative ways to move your body, such as dancing, playing sports, hiking, gardening, or joining a fitness class. Choose activities that suit your personality, preferences, and schedule. The more you enjoy your exercise, the more likely you are to stick with it.

Make a plan and schedule it. Having a clear plan and a regular schedule can help you overcome any excuses or obstacles that might prevent you from exercising. You can use an activity planner or a calendar to write down the days and times you will do each activity. You can also set reminders on your phone or computer to keep you on track. Try to make exercise a priority and a habit in your daily routine.

Find a buddy or a group. Exercising with a friend, a family member, or a group can make it more enjoyable and motivating. You can support each other, challenge each other, and hold each other accountable. You can also join an online community or a social media platform where you can share your goals, progress, and tips with other like-minded people.

Mix it up and have fun. Doing the same exercise over and over can get boring and lead to a plateau in your results. To keep things interesting and challenging, try to vary your workouts by changing the type, intensity, duration, or frequency of your exercise. You can also try new activities or equipment, or add some music or podcasts to spice up your sessions. Remember to have fun and enjoy the benefits of exercise.

I hope these tips will help you start and stick to a fitness routine that works for you. Remember that exercise is not only good for your body but also for your mind and mood.

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m0tiv8me · 1 year

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Happy Monday! 3 months in to my wife and I’s +20/-20 challenge and I am +6.5lbs and she is -5lbs. Making steady progress towards our September deadline. I feel like I was really limited in March due to my shoulder injury but it’s feeling better the past few days than it did all of last month so that’s a positive sign. Trying to keep a positive outlook and attitude as it slowly heals up. Hope everyone has a great week!👍🏼

#goals #progress #positive thinking #recovery #m0tiv8me #personal fitblr #fitness #healthy living #thumbs up

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bufomancer · 2 days

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I know I’ve been talking about downsizing basically forever but things keep happening. But since taking in these emergency rats it has REALLY driven home that I *need* to be much further from my capacity limit.

I am not rehoming any of *my* animals, but I am doubling down on my efforts to increase my number of outside fosters so that there’s fewer fosters at my house, and will be keeping much fewer permanent animals going forward.

I am not planning to have any forever rats (except sanctuary rats) going forward, or forever mice. Once my current ones pass I will not be getting anymore. I have 9 gerbils through various circumstances but my limit is going to be 4. I have 3 hamsters & will be setting a limit of 1-2 going forward. I am planning to have no more than 6-7 permanent rodent enclosures (currently I have 14, so I will be halving my numbers essential, as they slowly pass of old age.

Before I ended up with these emergency rats I was doing just fine, not quite at my limit but getting close, and now I am over my limit and not sure when that’ll change. I’m managing, but since I never know when the next emergency will happen I need to maintain more open space and more bandwidth.

#it’s going to take me a WHILE to get down to these numbers- and they’re flexible #so like #i don’t anticipate having more than 1 hamster at a time after my current 3 #until i am down to fewer than 4 gerbil cages (goal is 2 gerbil cages)#which will take a while because gerbils live a lot longer and mine are all healthy and all but two are only middle aged #etc #the rats most of mine are older but I’ll have 3 of them for at least another year or two #and so on #but yeah.. this has been a wake up call for me that i’ve been playing too close to my limits and it’s not sustainable #i am managing right now- and i am NOT taking more intakes into my home for the foreseeable future- but i need to give myself wiggle room

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thest4tekid · 12 days

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Okay guys. Since I'm learning and trying to adapt in order to reach my goals, I'm gonna try something new(ish) this week.

Goals for the week:

workout 10 minutes every day, alternating cardio and a specific body part.

stretch daily after my workout.

shower and brush my teeth (this has historically been something I just don't do).

hit all of my fitness goals, regardless of if I work or the weather is bad.

drink at least 32oz of water (this will increase weekly).

study for at least 10 minutes.

read a little bit nightly.

I'll report in nightly with what goals I did and didn't accomplish that day, and journal a bit about the day like I've been doing.

Trying to get my life fully organized and in focus.

✌🏻

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healthy444 · 2 months

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What is the right diet for losing fat?

The right diet for losing fat varies from person to person based on individual factors such as age, gender, weight, activity level, and any underlying health conditions. However, there are some general principles that can help:

Caloric Deficit: The most important factor in losing fat is to consume fewer calories than you expend. This creates a caloric deficit, prompting your body to burn stored fat for energy. You can achieve this by reducing your calorie intake, increasing your physical activity, or a combination of both.

Balanced Macronutrients: Your diet should include a balance of carbohydrates, proteins, and fats. Focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Protein Intake: Protein is crucial for preserving muscle mass while losing fat and can help you feel full and satisfied. Aim to include a source of protein in each meal, such as lean meats, poultry, fish, eggs, dairy products, legumes, tofu, or tempeh.

Healthy Fats: Include sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish like salmon. These fats can help keep you full and support overall health.

Complex Carbohydrates: Choose complex carbohydrates over simple ones. Whole grains like quinoa, brown rice, oats, and whole wheat products provide fiber, which can aid in digestion and help you feel fuller for longer periods.

Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates, measure your servings, and pay attention to hunger and fullness cues.

Limit Processed Foods and Added Sugars: Minimize your intake of processed foods, sugary snacks, and beverages as they tend to be high in calories and low in nutrients. Opt for whole, unprocessed foods whenever possible.

Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary calorie consumption.

Meal Timing: Some people find success with intermittent fasting or eating within a specific window of time each day. Experiment with different meal timing strategies to see what works best for you.

Consistency and Patience: Losing fat takes time and consistency. Focus on making sustainable changes to your diet and lifestyle rather than seeking quick fixes.

Mindful Eating: Pay attention to your body's hunger and fullness cues. Eat slowly and mindfully, savoring each bite, and stop eating when you feel satisfied, rather than full.

Include Fiber-Rich Foods: Fiber-rich foods such as fruits, vegetables, whole grains, and legumes can help regulate digestion, keep you feeling full, and support overall health.

Limit Liquid Calories: Be cautious of high-calorie beverages such as sugary sodas, fruit juices, and alcoholic beverages, as they can contribute to weight gain without providing satiety. Opt for water, herbal tea, or other low-calorie options instead.

Be Flexible: Allow for flexibility in your diet to accommodate social occasions or cravings. It's okay to enjoy treats in moderation, as long as they fit within your overall calorie and macronutrient goals.

Track Your Progress: Keep track of your food intake and progress toward your goals using a food diary, mobile app, or other tracking tools. This can help you stay accountable and make adjustments as needed.

Prioritize Sleep: Aim for 7-9 hours of quality sleep per night. Inadequate sleep can disrupt hunger hormones and metabolism, making it harder to lose fat.

Manage Stress: Chronic stress can lead to overeating and weight gain. Practice stress-reducing techniques such as mindfulness, meditation, yoga, or spending time outdoors to support your fat loss efforts.

Include Strength Training: Incorporate strength training exercises into your fitness routine to build and maintain muscle mass. Muscle tissue burns more calories at rest than fat tissue, so increasing your muscle mass can help boost your metabolism.

Stay Consistent: Consistency is key when it comes to fat loss. Stick to your healthy eating plan and exercise routine even on days when you don't feel motivated. Small, sustainable changes over time can lead to significant results.

Seek Support: Surround yourself with supportive friends, family members, or online communities who can encourage and motivate you on your fat loss journey

Having a support system can make it easier to stay on track and overcome challenges.

By incorporating these additional points into your fat-loss diet, you can optimize your efforts and increase your chances of success. Remember that what works best for one person may not work for another, so it's essential to find an approach that fits your individual preferences, lifestyle, and goals.

Before making any significant changes to your diet, it's a good idea to consult with a healthcare professional or a registered dietitian, especially if you have any underlying health conditions or dietary restrictions. They can provide personalized guidance tailored to your individual needs and goals.

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thebananniediariesbyannie · 7 months

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my first impression of the strawberry lemonade almonds by skinnydipped

#SkinnyDippedPartner | whatttttttt?! i have been missing these in my life!!! check out my video trying the skinnydipped strawberry lemonade almonds for the first time!

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i found these skinnydipped almonds at misfit market - click below to join and receive a $$$ bonus! (these almonds may not be available at this site anymore) 👇

shop them on my LTK @ banannie 👇

or on my Amazon storefront!👇

click the button below to find other social media outlets where the banannie diaries posts content! follow, subscribe, and stay tuned for more beauty, fashion, and positive vibes!

#skinnydippedera #womenfounded @skinnydipped #TheBanannieDiaries #TheBanannieDiariesByAnnie #TastySnack #SkinnyDippin #StrawberryLemonade #Almonds #Snacks #SnacksOnSnacks #FemaleFounded #FemaleFoundedBrands

*FTC Disclosure: This website, page, post, and/or video contains affiliate links, which means I may receive a commission for purchases made through my links

#snacks #strawberry #lemonade #misfit market #skinnydipped #skinny dipped #healthy living #healthy #healthy living goals #the Banannie Diaries by annie #the banannie diaries #lifestyle

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the-iron-duck93 · 1 year

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#fitness goals #health and fitness #fit blog #fitblog #fitness #fitmotivation #fitblr #vegan food share #vegan #vegan love #vegan lifestyle #fruits #oats #healthy food #eat healthy #healthy living

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sapphicstacks · 1 year

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mastermind bea and ava:

"there's literally nobody in the world better at communicating we'd win a competition"

firefighter bea and ava:

"okay she just looked at me does that mean she hates me? she wants me dead? did i do something wrong? idk but i'm scared to ask"

this just made me spit out my coffee lmaooo

mastermind bea, when she fell in love with ava: i care about you but i’m not ready for what that means, will you wait for me until i’m ready? here is some proof that i am actively working on myself to show i’m not just stringing you along

firefighter bea, when she fell in love with ava: anyone mind if i jump in front of an explosion for this person who i refuse to call their first name?

#anyway folks!#communicate with your partner please #firefighter avatrice IS NOT THE GOAL #healthy relationships save lives bitches #ask sapphicstacks

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lightblueminecraftorchid · 4 months

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u know it’s bad when ur doctor literally goes “hey you need to take a break from Lent/going to Mass this year until we work through some stuff”.

#blue chatter #this is because I am at the point where I cannot walk into a church without shaking #I had two really bad experiences at Mass in a row and it was. honestly rly damaging.#neither of the churches in my area are really viable places for me to go right now #so either I try and find an Orthodox Church or smth #or I go to online mass #but yeah my therapist is specifically known for helping ppl work thru religious trauma n scrupulosity n such #and she was like ‘hey. building up your relationship with God is really important. if you go to those churches again it is going to be bad’#the goal is getting to a point where I can live my faith and be close to God in a safe and healthy environment #bc the panic and guilt spirals and anger is not it girliepop #point being. I will be observing Ash Wednesday at home this year.#and be talking with my therapist about a good Lenten devotion that won’t cause more harm than it helps

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charlotteee013 · 10 months

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Hello, fellow wellness enthusiasts! Are there any inquiries you have regarding your purchase of the Renpho product? You can verify if your query is present in this link by checking its contents.

Let's embark on this wellness journey together!

#healthy lifestyle #fitness #wellness #health #wellbeing #self care #smart living #fitnessgoals #body goals #goals #health and wellness #body care #fitnessjourney

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x-the-black-fox · 5 months

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Goals for 2024

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2024 is here. You are again setting your goals wishing for the best, saying that this year will be different form the previous one, that you will follow a list of healthy habits etc. My goals are prepared for the new year, I’m excited but there is another problem, 2024 goals are the goals I’ve set for many years and yet I’m still here.

Glow up, wongyoungism, becoming that girl, clean girl aesthetic are the same shit. It’s all about improving, becoming better or becoming the same person because we tend to set the same goals without customizing them for our needs. I only have to explore to know what I actually want. Setting goals is personal. My goals are not my sister’s goals nor my favorite influencer’s goals nor my friend’s goals nor worldwide. It’s perfect if I try some stuff, but I’m going to stick to what I really want. When setting goals you have to be specific, you have to align your goals to your actual situation to make progress, but no, it doesn't mean that if I'm a C student I can't be an A+ student by the end of the year ~ timing is important in setting goals.

Let’s assume that I know what I want but I don’t know how to accomplish a specific goal. I will start searching for information, I will find different resources, inspiration, probably I will buy something that I think will help but doesn’t. I will probably make an action plan that will probably not be following. Make it realistic and followable. Prepare.

You have to answer some questions to make an actual plan for achieving something. Identify the problem. What stops you from getting there? Is something triggering there? Look at your past. What went wrong? What worked? If I do the same thing over and over again why do I expect a different result? Record your journey, you will see the progress.

Now, I assume that I know how to accomplish that goal but I’m still not ‘starting’. I’ve started actually (in the previous step), but I’m not taking action, I’m not following the plan, I’m not even getting out of my bed. I’m sitting there like a couch potato asking myself what’s wrong with me. Am I scared of something? Has self-sabotage something to do with this? Am I comparing to others? I mean that’s still a problem, humans love to compare themself. Comparing makes us see how far have others reached and how behind we are in life. It motivates us to give up. Comparing it’s very important in developing insecurities. We compare because we are jealous. Do I actually want to be ‘the best version of myself’ or do I want to be better that someone I know? I would lie myself, I would tell that I love myself and I will never compare myself to others. I will lie because that will make me feel a little bit better, not too much, but enough to stop my negative self talk. It will backfire. I know, and it will backfire many times until I actually find and fix the real problem. Reflect.

#2024 #glow up #wongyoungism #that girl #clean girl #goals #goal setting #solutions #journey #confidence #plans #personal journey #self improvement #personal growth #self healing #self care #healthy living #healthy lifestyle #healthy mind

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viowlett · 7 months

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This is the day I tell myself to stop what I'm doing.

This is the day I make better choices for my health.

This is the day I focus on setting my goals.

This is the day I take my life back.

#motivation #get my life in order #start fresh #goal setting #mental health #physical health #life #study #career #living #healthy living #friends?#chronic illness

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