Justusquantuslena666 - ( ✌︎'ω')✌︎

☆★ḺĒĞŞPØ★☆

(Please don’t reboot with tags)

No need to hurry, do it again

You’re all I see straight from my head

relationships and jobs are temporary. your shitty unpopular tumblr blog is forever

SELF CARE

。 ୨୧ 。・ 。୨୧ 。・。୨୧。・。୨୧。・。୨୧。

make time for yourself: get enough sleep, do some yoga, meditate, eat nourishing foods, stay hydrated, take a nice shower, go on a walk, write down your thoughts, listen to your favorite songs/podcasts

self care also means: forgiving yourself, putting yourself first, setting boundaries, showing up for yourself, practicing positive self-talk, asking for help and for what you need

don’t forget: learning to say no can help you manage your to-do list and your stress, healthy boundaries are important in your wellbeing

noooo!!!

🍕 Kalorinarme Pizza 🍕

Rezept :

Insgesamt = ca. 601 kcal (statt ca. 1200)

Teig :

100g Mehl

7g Hefe

Salz

50g Joghurt 1,5%

80ml warmes Wasser

Hefe in eine Schüssel, Wasser dazu geben und verrühren. Nun Mehl, Joghurt und Salz hinzufügen und gut verkneten. Mit einem Geschirrtuch abdecken und 30 Minuten an einem warmen Ort gehen lassen.

Wenn der Teig aufgegangen ist ein Backblech mit etwas Mehl bestäuben und alles mit einem EL aus der Schüssel kratzen und in der gewünschte Form verstreichen. Nun für 10 Minuten bei 200°C Umluft vorbacken.

Belag :

80g Passierte Tomaten

50g Geriebener Käse light

15g Putenschinken

15g Gutfried Geflügelsalami

80g Champions

35g Zwiebeln

Salz

Pfeffer

Italienische Gewürze

Die passierten Tomaten mit allen Gewürzen vermengen und beiseite stellen. Zwiebeln, Salami, Putenschinken und Champions klein schneiden. Wenn der Boden etwas angebacken ist, raus holen, Sauce darauf verteilen. Nun die restlichen klein geschnitten Zutaten darüber verteilen. Zum Schluss den Käse gleichmäßig darüber geben und nochmal für 15 Minuten bei 200 °C Umluft backen.

Wer kein Fleisch mag, kann die Pizza natürlich auch mit anderen Dingen belegen. Der Teig allein hat ca. 388 kcal und kann ein ganzes Blech abdecken.

Gutes gelingen! 😊

• Ten Day Workout Plan •

Workouts to gain back your lost fitness

Day 1:

15 sit ups

5 crunches

30 sec plank

20 V- ups

10 push-ups

25 sqauts

100 jumping jacks

30 min walk

Day 2:

20 sit ups

10 crunches

30 sec plank

20 V-ups

12 push-ups

30 sqauts

100 jumping jacks

30 min walk

Day 3:

25 sit ups

15 crunches

35 sec plank

30 V-ups

15 push-ups

35 sqauts

100 jumping jacks

30 min walk

Day 4:

100 jumping jacks

30 min walk

Day 5:

30 sit ups

20 crunches

40 sec plank

30 V-ups

20 push-ups

40 sqauts

100 jumping jacks

30 min walk

Day 6:

35 sit ups

25 crunches

45 sec plank

35 V-ups

25 push-ups

45 sqauts

100 jumping jacks

30 min walk

Day 7:

40 sit ups

30 crunches

50 sec plank

35 V-ups

30 push-ups

50 sqauts

100 jumping jacks

30 min walk

Day 8:

100 jumping jacks

30 min walk

Day 9:

45 sit ups

35 crunches

55 sec plank

40 V-ups

35 push-ups

55 sqauts

100 jumping jacks

30 min walk

Day 10:

50 sit ups

40 crunches

60 sec plank

40 V-ups

40 push-ups

60 sqauts

100 jumping jacks

30 min walk

Tips:

If You Need More Days To Gain Back Your Fitness, Just Follow The Pattern.

Drink A Lot Of Water.

Try To Eat Fruits And Vegs.

Do Each Workout Slowly, Make Sure Your Body Is Fully Engaged.

If You Get Tired, Take Breaks And Then Continue.

Don’t Give Up And Stay SAFE

workouts & stretches you can do in bed

* youtube channel dayana wang has tons of short bed workouts!

5 minute stretch by eylem abaci

5 minute yoga by yoga with kassandra

6 minute stretch by pamela reif

8 minute de-bloating stretch by gloria song

10 minute abs by emi wong

10 minute abs & thighs by emi wong

10 minute sitting upper body by emi wong

10 minute stretch by emi wong

10 minute sitting back workout & stretch by emi wong

10 minute stretch by emi wong

10 minute abs by emi wong

10 minute upper body workout & stretch by emi wong

10 minute stress & headache relief stretch/massage by emi wong

10 minute sitting arm workout by hailey c.

10 minute yoga by yoga with kassandra

10 minute yoga stretch by yoga with bird

10 minute yoga by jess yoga

12 minute full body by vicky justiz

14 minute full body by roberta’s gym

15 minute leg workout & stretch by emi wong

15 minute full body by hailey c.

15 minute legs by emi wong

15 minute lower abs by mizi

15 minute stretch by blogilates

15 minute yoga by boho beautiful yoga

20 minute abs & legs by emi wong

24 minute full body by roberta’s gym

30 minute yoga by yoga with kassandra