Summer Fitness Challenge: Your Guide To A Stronger, Healthier Body

Summer Fitness Challenge: Your Guide to a Stronger, Healthier body

Show them what you’re made of your endless nights deserve a loud ovation shine bright and prove them wrong cause we can feel our progress

-straykids (song : blind spot)

Hi Sparkles! ⭐ This is the last blog in our first important blog series! I hope the previous six blogs were helpful and informative. Let's dive into a quick and effective summer workout routine to keep you fit and energized during the sunny months

Summer Workout Routine

Summer is the perfect time to revitalize your fitness routine and enjoy the great outdoors. Whether you’re looking to get in shape or maintain your current fitness level, this quick and effective workout plan will help you stay active and energized all summer long Here’s a routine you can follow (6 days in a week) :

by: 𖧷´ bloomzone 𝅄 ׂׅ

Day 1: Full Body Workout

Start your week strong with a full-body workout.

- Warm-up: 5 minutes of light cardio (jogging, jumping jacks)

- Squats: 3 sets of 12 reps

- Push-ups: 3 sets of 10 reps

- Plank: 3 sets of 30 seconds

Day 2: Cardio and Core

Burn calories and strengthen your core.

- Warm-up:5 minutes of dynamic stretches

- HIIT: 20 minutes (alternate 30 seconds of sprinting with 30 seconds of walking)

Day 3: Active Rest

Give your muscles a break while staying active.

- Activity: Light walking, swimming, or yoga for 30 minutes (don't overwork yourself)

Day 4: Lower Body Focus

Focus on building strength in your lower body.

- Warm-up: 5 minutes of light cardio

- Lunges: 3 sets of 12 reps per leg

- Glute Bridges: 3 sets of 15 reps

Day 5: Upper Body Focus

Target your upper body for a balanced physique.

- Warm-up: 5 minutes of light cardio

- Dumbbell Bench Press: 3 sets of 12 reps

- Bicep Curls: 3 sets of 15 reps

Day 6: Cardio and Stretching

End your week with cardio and flexibility work.

- Warm-up: 5 minutes of dynamic stretches

- Steady-State Cardio: 30 minutes (running, cycling, or brisk walking)

- Stretching: 10 minutes of full-body stretches

Day 7: Rest Day

Allow your body to recover:Complete rest or light activity like a leisurely walk and give yourself a self care day !!

Tips for Success

1. Stay Hydrated: Drink plenty of water throughout the day, especially during and after workouts.

2. Eat Well: Focus on a balanced diet rich in fruits, vegetables, lean proteins, and whole grains (or if u are programming to follow a diet click here ! )

3. Be Consistent: Stick to the routine and adjust as needed based on your fitness level.

4. Listen to Your Body: Rest if you feel overly fatigued or experience any pain.

ıllı ⠀ : As you continue on your fitness journey, keep setting new goals and challenging yourself. Adjust the intensity of your workouts as needed and explore different activities to keep your routine enjoyable and engaging. Fitness is a journey, and each step you take brings you closer to ur body goal .⠀♡ ⠀ !!

Hiii sparklers..I hope y'all are fine I want to say thank you so so so much for the love and support in my lastests posts your positive and lovely messages mean the world to me it's make me keep going and make me motivated .. thank youuu so much lvyy..‹3

Eid Mubarak to everyone who celebrates :)

self care is . . .

Reading a book: Engaging with literature to relax, learn, and escape from daily stress.

Meditation: Practicing mindfulness to calm the mind and reduce stress.

Eating a balanced diet: Consuming a variety of nutrients to maintain overall health.

Exercising regularly: Keeping the body active to improve physical and mental health.

Getting enough sleep: Ensuring sufficient rest to allow the body to recover and function optimally.

Listening to music: Enjoying music to boost mood and reduce anxiety.

Stress management: Implementing techniques to control and reduce stress levels.

Setting boundaries: Establishing limits to protect personal time and energy.

Being creative: Engaging in creative activities to express oneself and relax.

Time management: Organizing time effectively to balance responsibilities and leisure.

Taking regular breaks: Resting periodically to maintain productivity and prevent burnout.

Stretching: Keeping the body flexible and reducing muscle tension.

Practicing gratitude: Focusing on positive aspects of life to boost happiness.

Looking after your skin: Maintaining skincare routines to promote skin health.

Effective communication: Clearly expressing thoughts and feelings to foster healthy relationships.

Saying no: Declining unnecessary obligations to prioritize personal well-being.

Challenging your mind: Engaging in activities that stimulate cognitive growth and learning.

Learning new things: Continuously seeking knowledge to enhance personal development.

Regular medical checkups: Attending routine health screenings to prevent and detect illnesses early.

Hanging out with friends: Socializing to build strong support networks and enjoy companionship.

Spending time with family: Connecting with loved ones to strengthen family bonds.

Me time: Dedicating time solely to oneself for relaxation and self-reflection.

Self-reflection: Evaluating personal thoughts, actions, and experiences to gain insight.

Asking for help: Seeking support when needed to manage challenges effectively.

Setting goals: Defining personal objectives to provide direction and motivation.

Developing healthy habits: Establishing routines that promote long-term well-being.

Using your voice: Speaking up for oneself to ensure needs and desires are met.

© bloomzone

GLOW UP DIARY#6 : ROMANTICIZING YOUR LIFE

"Another day ahead, don't wanna leave the bed you're looking at the mirror, see the tears covered in redI know that you've been cold this whole time but now I'm here to make it end"

-straykids (track : youtiful)

hi blossoms it's been so long since I posted. . . 🥹 miss you... Anyway I want to inform that I opened my study motivation/daily life account follow me there if u want ! ( @bloom-diary )

’-Finding Beauty in the Ordinary

© bloomzone

🍒: Boring days can feel endless and uninspiring, but they hold the potential for something special. By shifting your perspective, you can uncover the magic hidden in the mundane. Embrace the challenge of transforming those dull moments into opportunities for joy and creativity. Together, we'll explore simple ways to romanticize your daily life, turning the ordinary into the extraordinary. Remember, even the most uneventful days can become cherished memories with the right mindset. Let's make every day a little more magical!

#6.HOW TO ROMANTICIZING EVERYDAY LIFE

u can take your journey of romanticizing life to the next level embracing meaningful practices that can transform your everyday experiences into moments of joy and inspiration(remember that no matter how life get bad u can start again:) ). Start by creating rituals that bring calm and intention to your daily routine—whether it’s a peaceful morning routine or a relaxing evening wind-down. Allow yourself to explore new places and embark on mini-adventures to break free from routine and discover the beauty around you. Connect with your creativity through personal projects and let your imagination flourish. Remember, nourishing your well-being with mindful eating and enjoyable activities can elevate your mood and bring satisfaction. Embrace the changing seasons by celebrating them with special activities and fresh décor. Build a cozy personal sanctuary where you can reflect and recharge, and deepen your connections with others through meaningful gatherings. Practice gratitude regularly, and seek out beauty in both the big and small moments of life. Embrace these practices with an open heart, knowing that each effort you make will enrich your life and help you find joy in the ordinary.

FIND BEAUTY IN THE SMALL THINGS :

Romanticizing life involves finding beauty and joy in the everyday moments. Here’s a guide to help you embrace this mindset:

# 1.Slow Down and Be Present

- Mindfulness: Practice mindfulness by paying attention to the present moment without judgment.

- Savor Daily Routines:Turn mundane tasks into rituals. For example, enjoy making your morning coffee or tea,make ur bed in the morning..

# 2.Create a Cozy Atmosphere

- Decorate Your Space: Add personal touches to your living space, like lights, plants, or cozy blankets it will give u motivation to have a productive day

- Ambient Lighting: Use candles or soft lighting to create a warm and inviting environment

# 3.Indulge in Simple Pleasures

- Nature Walks: Take walks in nature, paying attention to the sights, sounds, and smells.

- Reading: Find a cozy spot to read books that inspire and transport you.

- Enjoy a Homemade Dessert: Bake cookies, brownies, or a cake and savor each bite try new recipes

# 4.Cultivate a Sense of Wonder

- Explore: Visit new places, even if they are in your local area.

- Learn: Pick up a new hobby or skill that excites you new languages....

# 5.Embrace Your Senses

- Music: Create playlists that uplift or calm you.

- Creating a Sensory Jar: Fill a jar with items like sea shells, dried flowers, or colored sand for a visual and tactile experience or just memories from break days..

# 6.Practice Gratitude

- Journaling: Keep a gratitude journal to note down things you’re thankful for each day.

- Appreciation: Take time to appreciate the little things, like a beautiful sunset or a delicious meal.

# 7. Dress for Joy

- Wear What You Love: Dress in clothes that make you feel good, even if you’re not going anywhere special. (Ikr wasting a good outfit in a boring day is suck 😔)

- Accessorize: Use accessories that add a touch of elegance or fun to your outfits.

#8. Nurture Relationships

- Quality Time: Spend meaningful time with friends and family.

- Thoughtful Gestures: Show appreciation through small, thoughtful gestures.

#9. Celebrate Yourself

- Self-Care: Regularly engage in self-care activities that rejuvenate you.

- Achievements: Celebrate your achievements, no matter how small.

# 10. Capture Memories

- Photography: Take photos of moments that make you happy.

- Scrapbooking: Create a scrapbook or digital album to look back on fond memories.

─ㅤ⊹ㅤ𓈒 May this guide inspire you to see the beauty in your daily life and cherish every moment.

© bloomzone

thank you for the tag : @study-diaries 💌

*Things I like about myself omgg that hard 😭

I love how I get excited when sm1 talk about my interests

I luv my music taste xx

I luv (sometimes) the way I think and how I analyze topics and found solutions

I luv how I don't give up easily no matter how hard live is 😭

TAGGING :

@pastel-charm-14 @thediaryblog @girlbossagenda @girljournal @thatcupidgirl @honeytonedhottie @study-core-101 + others ;)

Firstly, when you get this, you have to answer with 5 things you like about yourself, publicly. Then, send this ask to 10 of your favorite followers (non-negotiable, positivity is cool) 💗

aweee thank you smmm!! i dont like a lot of things about myself but here are someeeee!

im brave (well except for when it comes to bugs. then im a scaredy cat 🙀)

i can keep a secret (oh yeah v well)

i never talk about others behind their back

im intelligent (???)

okayy so since positivity is cool i wanna send this to all my moots and not just 10 so imma just be tagging yall here i hope you don't mind!!

@patheticintp (right back at yaaa ♡) @study-with-aura @o2studies @justiceforplutoo @very-sleepy-princess @study-diaries @anna--studies @haunteddreamersoul @iwishyouback28 @sparklingstarr-tv @suchita-tries-to-study @studylexie @wandering-whisperer @rain-is-studying @valiantcoffeelove @whozkay @letshavebrownies @kanha-sakhi @bluesuitcrusade @queer-red-panda + did i miss anyone else? 🤧