LF. Liberland Fitness.

Workouts and healthy lifestyle knowledge for Libertarians
https://liberland.org
www.coachlucyphd.com

Hi, I am Lucy. I am a professional health coach coming with a new mission here on Steemit.
The mission is to keep Libertarians healthy, happy and energized, keeping in mind that we all are normal people with schedule full of responsibilities and have no capacity or ambition to become a professional athlete but want to lead a healthy life and take care of our health on regular basis with a help on small daily steps.
Coach Lucy, PhD

I am going to post different but simple workouts options, nutrition and motivation tips.
Feel free to use it in your own routine.
Disclaimer: You should consult your physician or other health care professional before starting this to determine if it is right for your needs and medical condition.

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Three rules of fitness to start with with.

1. Move, eat healthy, breath deeply and stay positive.
2. Do not push yourself for anything you do not feel comfortable with but work on your discipline. Be aware of your life and daily choices and try to make them better.
3. Have fun or always look for valuable aspects of all your actions leading to the goals you wish to obtain

Workout
Starter: if possible go for a brisk walk outside, 15-30min

1. Take 5 deep breaths. Stretch gently. Move your joints.
2. 3-5 rounds of: 15 box squats/10 wall push-ups/5 table pull-ups*, 20 jumping jacks
   *

Nutrition tip
Check all the products in your fridge for sugar content. Try to replace these products with no sugar/no glucose syrup/no artificial sweeteners options or at least not them for 1 to 5 days. Warning! Day 3-4 will be the worst.
If you need motivation check here:
https://nancyappleton.com/141-reasons-sugar-ruins-your-health/
We will coming back to sugar topic multiple times.

Mindfullness
Before going to bed switch off all the lights and devices, put one hand on your belly, breath and listen to your body for 10 breaths. Try to avoid lights after wise to support melatonin production. Have a good sleep

Coach Lucy, PhD