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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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Tokyo Olympics: Momiji Nishiya, 13, became Japan’s first gold medal winner in Skateboarding

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Thirteen-year-old Momiji Nishiya amazed during the Olympic women’s skateboarding street competition. She coasted through a recreation center of rails, ramps and stairs meant to mimic city street parks at the Ariake Urban Sports Park.

At the point when she completed, she became Japan’s most youthful ever gold medal winner and one of the most youthful Olympic champions ever.

Nishiya’s success likewise sealed Japan’s mastery of the street competition. It appeared at these Summer Olympics and coordinators trust it mixes the global sports with youthful energy. Truth be told, half of the women in the eight-skateboarder last were 16 or more younger.

Brazil’s Rayssa Leal, a couple of months more younger than Nishiya took silver and another Japanese skateboarder Funa Nakayama won bronze. Nishiya’s triumph came the day after Japan’s Yuto Horigome took the gold in the men’s street competition.

The game is one of a few new games at the Olympics this year including surfing, three on three b-ball and rock climbing.

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Melvin Ingram is signing a one-year deal with Pittsburgh Steelers

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Melvin Ingram’s first genuine taste of free agency endured well into July. It arrived at its decision Monday, with perfect timing to get pressed for a transition to western Pennsylvania.

Ingram is signing a one-year deal the Pittsburgh Steelers, NFL Network Insider Ian Rapoport announced. The signing came following Ingram’s Monday visit with the club.

Ingram had likewise attracted interest from the Chiefs and Dolphins this offseason, and will fill a hired soldier like requirement for the Steelers. Pittsburgh was looking for a veteran contributor on the edge following the free-specialist takeoff of Bud Dupree , while Ingram was in quest for work in the wake of going through his whole nine-year NFL career in Southern California with the Chargers.

Ingram is one sack short of 50 for his career, and with an opportunity to play inverse T.J. Watt, it’s probably he’ll arrive at that achievement in 2021, if he can stay sound. Ingram was limited to seven games last season because of a determined knee issue in 2020, his last mission with the Chargers.

With Ingram having signed on the dotted line, all that is left for the veteran to finish is a proficient move to Pittsburgh. Steelers rookies on the block and veterans report to training camp Wednesday.

Somewhere else in NFL news Monday:

  • Minnesota Vikings defensive tackle Michael Pierce experienced a calf injury while preparing this late spring and his accessibility for the beginning of camp is in question, Rapoport detailed, per a source educated regarding the circumstance. Penetrate could miss time during camp, yet the injury isn’t required to save him off the field for the 2021 ordinary season. It’s a fascinating if not disappointing piece of information for Pierce, who was a critical expansion to the Vikings’ list over a year prior however presently can’t seem to play a game for Minnesota. In the wake of filling in as a dependably successful inside safeguard for Baltimore, Pierce marked a three-year, $27 million arrangement with the Vikings in March of 2020, however quit the 2020 season because of the COVID-19 pandemic. He’s met another obstacle not long before the beginning of camp in 2021.

In the midst of distress over his agreement, New England Patriots star cornerback Stephon Gilmore is available to a multi-year expansion or a one-year hop in compensation for 2021, NFL Network’s Mike Giardi revealed. The lasting Pro Bowler is set to make $7 million in what is the last year of his arrangement, definitely not exactly remarkable friends at his position. He’s because of report to instructional course July 27, giving the two sides to pound out an understanding, Giardi added.

  • Geno Atkins is as yet searching for another group. He’ll begin effectively looking in no time. The previous Cincinnati Bengals guarded tackle was cleared for all football movement in mid-June, Rapoport revealed, in the wake of experiencing a torn rotator sleeve last season. Atkins, 33, will start taking visits and gauging interest from groups soon, Rapoport added. The veteran DT had spent the whole of his 11-year profession in Cincinnati prior to being delivered in March.
  • The Jacksonville Jaguars consented to terms with first-round running back Travis Etienne on his four-year freshman arrangement, Rapoport detailed.
  • The Miami Dolphins marked tackle Timon Parris. The 25-year-old hostile lineman went through last season with Washington and has played four vocation games.

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Lewis Hamilton and Max Verstappen wins British Grand Prix after high-speed collision

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Formula One world champion Lewis Hamilton and Max Verstappen, who is leading the drivers’ title this season, were engaged with a high-speed collision on the initial lap of the British Grand Prix on Sunday.

Hamilton was given a time penalty however in a dramatic conclusion to the race, the Mercedes driver overtook Charles Leclerc two laps from the finish to get his eighth British GP victory and reinvigorate his title defense.

Hamilton caused various endeavors to overtake Verstappen on that first lap and when the drivers showed up at Silverstone’s Copse Corner, the Briton’s front-left wheel contacted the Red Bull driver’s back-right tire.

Verstappen spun off the track and across the gravel prior to colliding with the boundaries, however the Dutchman had the option to leave his wrecked car.

The race was suspended with Ferrari’s Leclerc ahead of the lead.

“Following an assessment by the trackside doctors at Silverstone Circuit Medical Centre, Max Verstappen has been taken to a local hospital for further precautionary tests,” tweeted Red Bull later on Sunday.

Verstappen tweeted from hospital that he was “ok” and that he trusted Hamilton’s festivals subsequently to be “disrespectful.”

“Glad I’m ok. Very disappointed with being taken out like this,” he said.

“The penalty given does not help us and doesn’t do justice to the dangerous move Lewis made on track. Watching the celebrations while still in hospital is disrespectful and unsportsmanlike behavior but we move on.”

‘Desperate move’

Red Bull team principal Christian Horner said Hamilton had been “completely out of order.”

“Everyone who’s driven that corner knows you don’t stick a wheel up the inside at Copse,” Horner told Channel 4. “He’s put him in the fence. Thank god he’s not been hurt. It was a desperate move.”

Race stewards then, at that point gave Hamilton a 10-second punishment for the occurrence with Verstappen.

“I was ahead coming in there,” said Hamilton in a radio call with his team. “It was my line. I was giving the guy space.”

In spite of the penalty, Hamilton pursued down Leclerc and on lap 50 swept past the Ferrari – on Copse Corner, everything being equal, – to start to lead the pack and afterward secure his 99th race triumph, with the Briton’s Mercedes partner Valtteri Bottas finishing third.

Hamilton’s win gave him 25 points to put him only eight behind Verstappen in the drivers’ standings.

Sunday’s race was gone to by 140,000 individuals, as per organizers at Silverstone.

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