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Workout Motivation by Kerllen Bittencourt Rego 

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Kerllen Rego says that the question that she answer the most is how to be a fit mum.

A lifelong devotee of working out, Aka Instagram star @kerllenrego , wants to inspire all women to become active.

Having a busy routine wasn’t an excuse to not work out. Before becoming a mum, she wake up before dawn at 5 am to go to the gym at least four times a week for two hours. When she moved to London in 2001 to do her degree in marketing, she became member from the gym at the university then she moved to Mexico where she kept herself active, when their daughters were born she started running around the village. Nowadays everyone from the village knows her as the mum who runs pushing a buggy.

But for moms, squeezing in workouts can feel darn near impossible. After all, how are you supposed to find time to work out when you can’t even go to the bathroom undisturbed?

Kerllen gives you a great tricks to make it happen.

1. First Things in the day 

Work out before the day gets away from you. “If I waited until after work, I’d never get my workout in.

2. Introduce exercise gradually

You have to a make plan and set realistic goals. One way to do this is to start with a plan of easy steps to follow. Then you can continue building on it as your fitness level improves. For example, starting by taking walks where you live, tensing your muscles, stretching and mild yoga. Then starting building up a plan for small running and so on.

3. Make exercise a regular habit

Habits are behaviors that you repeat over and over again, which means they are also behaviors that you start over and over again. In other words, if you don’t consistently get started, then you won’t have a habit. In many ways, building new habits is simply an exercise in getting started time after time.
This means that if you can find a way to make getting started easier, then you can find a way to make building a habit easier.

4. Stop Comparing Yourself To Others

Everyone is different and everybody achieves different things in life at different paces, plus some people are naturals in certain areas. For example, I love running and cycling however I am not fast enough to beat many of my friends. I am good in distance not in speed.
When I accept my limits I am more confident in all my races including marathon, Half marathon and triathlon.
Do your best and compete against yourself. Above all, you have to believe in yourself and actually want to exercise for you.

5. Make a diet plan

One of the first nutrition books that I read was “You are what you eat”.
Nutrition is 70% of your results. You will just get a result if you consume a balanced diet to support your fitness program.
All food groups are necessary to sustain healthy energy levels and get the most out of your workout. Carb are particularly important, as they can fuel your muscles before exercise

6. Be a positive example at home

I love sports so my daughters do. They practice sports since they were three years old. Both of them have finished all levels of the swimming classes, they are at the last level of gymnastics and they are from the UK diving squad.
Most of the children copied what the parents do. They learn by observing parents , even when those parents aren’t intentionally trying to teach them anything. For example, you may see a child imitating parents by pretending to talk on the phone, using any object she has at her disposal. Your child is learning how things work and what to do with them just by observing you.

love sports so my daughters do. They practice sports since they were three years old. Both of them have finished all levels of the swimming classes, they are at the last level of gymnastics and they are from the UK diving squad.
Most of the children copied what the parents do. They learn by observing parents , even when those parents aren’t intentionally trying to teach them anything. For example, you may see a child imitating parents by pretending to talk on the phone, using any object she has at her disposal. Your child is learning how things work and what to do with them just by observing you.

When you work out and stay active on a regular basis, it’s not just a coincidence that you feel less stressed out, less anxious, and more energetic. Exercise is good for you. If you are happy, all your family will be happier .

For tips and motivation follow
Www.instagram.com/kerllenrego

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Watch: Rizwan’s bizarre reply to the “cramp” query, “… sometimes it’s acting,”

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Pakistan clinched their second-consecutive victory in the 2023 World Cup, exhibiting terrific batting prowess as they effectively chased down a bold goal of 345 towards Sri Lanka in a exciting come across at Hyderabad. The Pakistan batters, Mohammad Rizwan and Abdullah Shafique, delivered wonderful centuries that propelled their group to a brilliant six-wicket win.

Sri Lanka regarded to be in a dominant role after Kusal Mendis and Sadeera Samarawickrama notched up centuries, placing an imposing goal of 345. However, Pakistan’s response was once nothing brief of remarkable. Mohammad Rizwan’s unbeaten 131 and Abdullah Shafique’s 113 helped Pakistan create records as they finished the perfect profitable run-chase in World Cup history, surpassing Ireland’s preceding report of 329 towards England in 2011.

One of the defining second of the in shape came in the thirty seventh over when Rizwan, on the 0.33 ball, charged down the song and launched a transport over long-off for a maximum. The jubilation of the hit used to be short-lived as Rizwan fell to the floor in pain. In fact, Simon Doull, who used to be on commentary obligations all through the moment, could not suppressed a chuckle as Rizwan fell in a alternatively animated trend proper after the six, even announcing that the Pakistan batter need to “get into the movies.”

Following the game, Doull requested Rizwan about his cramps and the wicketkeeper-batter surpassed a sheepish smile earlier than saying, “sometimes it is cramps, once in a while it is acting.”

After a shaky start, with Pakistan at 37 for two in simply 7.2 overs – thanks to Dilshan Madushanka’s gorgeous bowling – the younger Abdullah Shafique, in solely his fifth ODI appearance, displayed notable maturity. Alongside Mohammad Rizwan, the duo helped Pakistan recover, bringing up the team’s century in the nineteenth over. Shafique, who changed Fakhar Zaman in the lineup, notched his fifty off fifty eight balls, and their partnership reached 138 for two at the midway mark.

In the thirty second over, Shafique reached his maiden ODI century, whilst Rizwan persevered to pile on the runs, hitting two sixes in consecutive balls in the thirty fourth over. A diving seize finally ended Shafique’s notable innings, however Sri Lanka’s hopes of a comeback had been dashed. Despite some late catches and wickets, Rizwan and Saud Shakeel endured to convey Pakistan nearer to victory. In the end, Iftikhar Ahmed smashed three fours, sealing the win for Pakistan.

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The chances of Shubman Gill playing against Pakistan in the World Cup are slim due to his hospitalization in Chennai

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After lacking India’s first two suits of the World Cup 2023 in opposition to Australia and Afghanistan, it now seems that Shubman Gill is set to sit down out of the high-octane Pakistan conflict on Saturday as the batter continues to recover from dengue. On Monday, the BCCI, for the first time, addressed Gill’s condition, launched a announcement announcing that the 24-year-old did now not journey with the group to Delhi, the place India will play Afghanistan on Wednesday. However, what the BCCI did not expose is that Gill has been hospitalised in Chennai following a dip in his platelet matter and is presently being dealt with in Kaveri hospital.

Gill’s low platelet remember has raised concerns, prompting clinical specialists to endorse remedy and discourage air travel. BCCI’s personal physician, Dr. Rizwan Khan, is presently attending to Gill in Chennai. Gill landed in Chennai with the relaxation of the Indian crew however has been absent on account that October 4, the day prior to India’s World Cup opener.

The component with dengue is that though the fever may subside and the platelet remember may additionally improve, the weak point takes time to depart the body. So even if Gill’s circumstance improves and the batter is discharged, he may additionally be a part of the crew in Ahmedabad. However, whether or not he will be match-fit is any other case altogether. Even if Gill was once to attain Ahmedabad on the twelfth or the 13th, he would have no longer passed through a single exercise session. If this is the case, it is not likely that the BCCI would choose to rush him back. They did the identical to Jasprit Bumrah in September ultimate year, and the result used to be out there for each person to see.

India will be in for a actual trouble if Gill would not get better in time for the Pakistan tie. They promoted Ishan Kishan to open with Rohit Sharma, however he bought out for a first-ball duck. Even if this was once to be discarded as a one-off failure – Ishan scored three consecutive half-centuries towards West Indies in August – the absence of Gill is a big blow. Not solely is he India’s most in-form batter, having scored 1230 runs this 12 months at an common of 72.35, the reality that he loves batting in Ahmedabad – his domestic floor in the IPL for the Gujarat Titans – is the place India would possibly omit the flamboyant opener.

At the Narendra Modi stadium alone, Gill has racked up 572 runs from nine fits with a absolute best of 128 which include three fifties and two centuries. He has a strike-rate of 172.80 in Ahmedabad and has smoked 52 fours and 23 sixes. Although Gill is but to play an ODI at this venue, he already has centuries in T20Is – 126 no longer out in opposition to New Zealand – and Tests – 128 in opposition to Australia in the course of this year’s Border-Gavaskar trophy.

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Dinesh Karthik shares emotional post after Sai Kishore cries during IND’s national anthem during the Asian Games QF

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Representing Team India at the best degree is a dream each and every budding cricketer yearns to achieve. But with India being a cricket-crazy nation, the opposition his immensely stiff for each and every single spot in the side, leaving the back-ups to frequently go via the stress of producing steady indicates at the home stage for a lengthy time, frequently seasons after seasons. But when the lengthy wait ends, and you earn that cap, it frequently tends to flip into an emotional scene. Sai Kishore is aware of that and therefore tears had rolled down his eyes when the country wide anthem used to be being sung at some stage in his India T20I debut at the 2023 Asian Games in the quarterfinal in shape in opposition to Nepal.

After 30 First-Class appearances and ninety six in the white-ball layout for Tamil Nadu, on account that his debut in 2017, the place he picked up over 2 hundred wickets, Kishore earned his maiden cap on Tuesday, India’s debut look in men’s cricket at the Asian Games. And later, when the gamers assembled for the countrywide anthem earlier than the begin of the game, Kishore was once appear emotional. He had teared up, the video of which made rounds on social media as well.

Veteran Indian wicketkeeper-batter Dinesh Karthik’s Kishore’s Tamil Nadu teammates used to be left emotional gazing the 26-year-old in motion at such a massive tournament for India and he later took to X to share a prolonged submit highlighting Kishore’s journey.

“God has his approaches of giving lower back to human beings who work hard. Who has DOMINATED home cricket with white ball is an absolute movie star and I could not be happier for him. Woke up in the morning and when I noticed his identify in the eleven , i was once emotional seeing it. You desire some humans to do properly , he was once constantly on the pinnacle of my list. The way he is multiplied his batting tells you all about him , he used to be actually a STROKELESS wonder, and from there he is truely changed into anybody who can be relied upon in any format. I can hold speakme about him , however for now. I’m simply so blissful to see him come to be an INDIAN cricketer and none can ever take that away from him. Go properly sai,” he posted.

Kishore performed a key position in India’s 23-run win in Hangzhou. He picked up a wicket for 25 runs in 4 wickets whilst additionally taking three catches as India certified for the semifinal, to stand a win away from assuring themselves a medal.

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