Ladies First: 10 Tips for More Girl Power
Listen to your inner voice, fortify your body with valuable nutrients and do yourself some good: Today we have 10 helpful tips for more girl power!
1. Listen to your inner voice
You start the day off full of energy, highly motivated, ready to take on anything… and then it happens: All of a sudden, you feel tired and drained. Don’t put pressure on yourself, these things can happen – every day is a different day! According to studies, women are better at pacing themselves than men, but you should still listen to your inner voice. Take things a little slower, get a good night’s sleep and everything will be better again tomorrow.
2. Work out with your friends
Do you like to meet up with your friends for coffee? Instead of doing that, think about getting together for a run or doing some bodyweight training together. That way you help each other stay active. This will boost team spirit, add extra motivation and guarantee that you overcome your weaker self. Plus, it’s a great time for girl talk.
3. Protect your bones
Did you know that women are more prone to osteoporosis than men? There are two reasons for this: First, women have about one-third less bone mass than men. And second, female hormones play a major role in bone loss: If the sex hormones decrease with age, women can lose valuable bone tissue. So it’s important to start protecting your bones early:
- Running and other fitness activities strengthen your bone structure.
- Provide your body with plenty of calcium and vitamin D. The recommended daily amount of calcium is 1,000 milligrams. You can get this by eating a varied diet and incorporating low-fat dairy products, green vegetables and nuts into your daily meal plan. Sunbathing for 15 minutes a day is another great option. It not only improves your mood, but it also provides your body with plenty of vitamin D. Soak up those rays!
- Get your hormones measured. Long-term estrogen deficiency can promote osteoporosis.
4. Treat yourself to a new pair of running shoes
Women need more than just the right sports bra. They also need different running shoes than men – and we are not just talking about a different color 😉 Why? We women have narrower feet and less foot volume than men. Special running shoes for women provide your feet with optimum support and protection. Get some added power for your next run!
5. Provide your body with protein
Adequate protein intake is essential for a strong and lean body. The best way to ensure this is to incorporate protein into each of your meals. This keeps you feeling full longer and provides your muscles with lots of energy. Good sources of protein are lean meat, low-fat dairy products, fish, eggs, tofu, and legumes like beans and lentils. Looking for a protein-packed snack? Nuts are a great option. If you are physically active, you should consume 1 g of protein per kg of body weight per day to ensure that you meet your daily requirements. If you want to build muscle, you should consume a little more.
6. Strengthen your muscles
The benefits of well-developed muscles include reduced risk of injury, less back pain and better stability. That’s why you should supplement your running with bodyweight training. Don’t worry, you won’t turn into a beefcake overnight: Women generally put on less muscle mass than men. This is partly due to their lower testosterone levels.
7. Make sure to get enough iron
Do you sometimes feel sluggish? The cause might be iron deficiency. So make sure that you get plenty of iron (especially after your period). Eat lean meat, legumes (like lentils), green vegetables and red fruits to provide your body with the iron it needs. You will see that the fatigue disappears faster than it appeared. Now, nothing can stand in the way of you becoming the ultimate power woman.
8. Do your body some good
Did you go for a run or have you done a workout with your own body weight? Awesome! Give your body some love immediately afterwards: A homemade coffee scrub smooths your skin and an avocado face mask gives you a radiant complexion. And as an old Indian proverb says “Man should give the body something nice, so the soul wants to live inside it.”
9. Realize how great you are
Do you know the secret of successful women? They believe in themselves. If you (still) have trouble doing this, get a little notebook and write down beautiful motivational quotes and personal affirmations (mantras). We women should tell ourselves regularly how great we are – this not only increases our sense of happiness, but more importantly it boosts our self-confidence.
10. …and be happy
We are convinced that happiness can be learned! Go through life consciously and with your eyes wide open. When things don’t go exactly as planned, try not to take it too seriously. Similar to the way you train your muscles through workouts, you can also train yourself to be happy. You want a quick shot of joy in your life? Then laugh! Laughter can help your body heal faster, reduce stress hormones, and release large quantities of the “happiness hormone” serotonin.
What are your personal tips for more energy and a healthy life? What workouts do you do regularly? Share your tips with us in the comments below.
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