Good afternoon

Wish all the best

I hope you learnt something today???

Protect Your Kidneys, Protect Your Health

High blood pressure can be a sign of kidney disease, which occurs when blood vessels narrow, making the heart work harder and putting extra strain on the kidneys. Factors like family history, excessive salt, stress, and obesity can cause high blood pressure. If you have kidney disease, it's crucial to:

- Monitor your blood pressure regularly
- Eat a healthy diet
- Exercise regularly

Worrying will never change the outcome.

A dream written down with a date becomes a goal! A goal broken down into steps becomes a plan! A plan backed by action makes your dream come true; if it doesn't challenge you, it won't change you! With God, all things are possible in 2025! Some keys to 2025: Be selective on what you'll embark on; estimate the resources you'll need; align to budget your time and energy accordingly; quit being a perfectionist; commit to it; connect with your end vision and track and review your progress!

Listen, Slogan/Prophesy of "My year of ..." Will do you no good, if you don't position yourself and work it out! Have a fulfilled day!
*#CalmDown#StaySafe#WorkSafe#*

Here are some effective ways to keep fit:

Physical Activities
1. *Brisk Walking*: Aim for 30 minutes daily
2. *Jogging/Running*: 20-30 minutes, 2-3 times a week
3. *Swimming*: Low-impact, full-body exercise
4. *Cycling*: Stationary or outdoor, 20-30 minutes
5. *High-Intensity Interval Training (HIIT)*: Short bursts of intense exercise

Strength Training
1. *Bodyweight Exercises*: Push-ups, squats, lunges, planks
2. *Weightlifting*: Free weights or machines at the gym
3. *Resistance Bands*: Portable, versatile strength training
4. *Yoga*: Strengthens core, improves flexibility

Flexibility and Stretching
1. *Yoga*: Improves flexibility, balance, and strength
2. *Pilates*: Focuses on core strength, flexibility, and posture
3. *Static Stretching*: Hold stretches for 15-30 seconds

Lifestyle Changes
1. *Healthy Diet*: Balanced, nutrient-rich meals
2. *Hydration*: Drink plenty of water throughout the day
3. *Sleep*: Aim for 7-9 hours of sleep per night
4. *Reduce Sedentary Activities*: Limit screen time, take breaks

Additional Tips
1. *Schedule Fitness*: Treat workouts as non-negotiable appointments
2. *Find a Workout Buddy*: Motivates and holds you accountable
3. *Track Progress*: Use fitness trackers, journals, or apps
4. *Consult a Professional*: Personal trainers, nutritionists, or doctors

Goals and Motivation
1. *Set Realistic Goals*: Achievable targets to stay motivated
2. *Find Your Why*: Identify your motivation for staying fit
3. *Celebrate Milestones*: Reward yourself for progress and achievements

Staying Consistent
1. *Create a Routine*: Establish a regular workout schedule
2. *Vary Your Workouts*: Mix and match activities to avoid boredom
3. *Make It Fun*: Incorporate activities you enjoy, like dancing or hiking

Remember, fitness is a journey, not a destination. Focus on progress, not perfection.

Which area of fitness would you like to focus on?

1. Physical activities
2. Strength training
3. Flexibility and stretching
4. Lifestyle changes
5. Something else

HOMEMADE PROTEIN POWDER.

Add in a blender 25gms each of the ingredients and blend into powder.

Ingredients

Pistachios
Walnuts
Pumpkin seed
Chia seeds
Flaxseeds
Sesame seeds
Almonds.

Take 1 -2 tablespoon each when making your smoothie with it . Very nutritious.