Diet & Training by Ann

Zizwe uqinile, uzethemba, futhi ulawula ngohlelo lokusebenza oluphelele lokujima nokudla oluvumelana nendlela yakho yokuphila. Kungakhathaliseki ukuthi ufuna ukudla okunempilo, ukudweba umzimba wakho, noma ukuthola ibhalansi yangaphakathi, izinhlelo zethu zokudla eziqondene nawe, izinhlelo zokujima, namathuluzi okuqonda akusiza ukuthi uhlale ungaguquguquki futhi uzuze imiphumela ehlala njalo.

💪 UKULUNGA: Izinhlelo Zokuqeqesha Ezihlakaniphile Nokujima Okungeziwe
Ukujima kwakho kufanele kukusebenzele! Noma ngabe ungumuntu osaqalayo noma uthuthukile, ziqeqeshe ekhaya noma ejimini ngamasu adizayinwe uchwepheshe avumelana nezinjongo zakho.

- Izinhlelo zokuqeqesha ezihleliwe ezingu-200+ nezinsuku zokuzivivinya ezingu-4,500+, ngokujima okusha nezinselele zokufaneleka kwengezwa nyanga zonke.
- Khetha emandleni ahlukahlukene, ukubekezela, nokunciphisa umzimba okuklanyelwe ukuqopha umzimba wakho, ukushisa amafutha, nokuthuthukisa amandla akho.
- Izinhlelo zokujima zamandla ezigaba ezi-3 ezihlanganisa ukuqeqeshwa kwamandla, i-cardio, namasu okushisa amafutha ukuze uthole imiphumela ephezulu.
- Ukuzivocavoca komdanso we-Bachata-indlela ejabulisayo nenamandla amakhulu yokuhlala ufanelekile!
- Ukuzivocavoca kwe-Pilates ne-yoga ukuze ube nezimo, ukulinganisela, nomzimba omncane, othonisiwe.
- I-Tabata, i-HIIT, nezivivinyo ezishisa amafutha ukuze uthuthukise imetabolism futhi wakhe ukukhuthazela.
- Ukuzivocavoca okuqondiswa ngezwi okunokufundisa ngevidiyo-ziqeqeshe ngokuzethemba, noma nini, noma kuphi.
- Ithuluzi lokungena kwesisindo ukulandelela izinzuzo zakho zamandla nokwandisa ukusebenzisa kwakho.

🤖 UKUVUMELANISA KWE-SMARTWATCH
Uhlelo lokusebenza manje seluyatholakala kumadivayisi we-Wear OS, okwenza kube lula ukulandelela ukuqhubeka kwakho nokuvumelanisa idatha yakho yokujima ngesikhathi sangempela:
✔️ Ukuqala okusheshayo: qala ukujima kwakho kufoni yakho, futhi iwashi lakho lizovumelaniswa ngokuzenzakalelayo.
✔️ Ukulawula isihlakala: misa isikhashana, qeda, futhi ushintshe izivivinyo ngaphandle kokufinyelela ifoni yakho.
✔️ Uhlolojikelele olugcwele: isikhathi sokubuka, ama-reps, %RM, izindawo zokushaya kwenhliziyo, amakhalori ashisiwe, nesifinyezo ngemva kokujima ngakunye.

🍽️ UKUDLA: Izinhlelo Zokudla Ezihlanganisiwe kanye nencwadi yokupheka
Khipha umsebenzi wokuqagela ekudleni okunempilo ngohlelo lokudla olumnandi, okulula ukululandela oluhambisana nendlela yakho yokuphila.

- Khetha uhlelo lokudla kwakudala noma lwemifino olunokudla oku-4 okulula, okunomsoco ngosuku.
- Finyelela ku-Cookbook enamakhulukhulu ezindlela zokupheka ezihlwabusayo ezihlukaniswe ngezidlo zasekuseni, ukudla kwasemini, ukudla kwangaphambi kokujima, ukudla okulula, nezitsha zesizini.
- Shintshanisa izithako futhi uhlele ukuthenga kwakho kalula ngohlu lwegrosa olwakhelwe ngaphakathi.
- Londoloza ukudla kwakho okuthandayo nezindlela zokupheka ezinempilo ukuze ufinyelele ngokushesha!

🧘 OKULINGANISA: Ukucabangisisa Nokusekela Ukulala
Nakekela ingqondo yakho ngamathuluzi adizayinelwe ukukusiza uphumule, ugxile, futhi ulale kangcono.

- I-yoga yobuso yokuphumula kwemvelo kanye ne-toning yemisipha yobuso.
- Ukuzindla okuqondisiwe ukulawula imizwa nokuthuthukisa ukugxila.
- Izindaba zokulala ezipholile, imisindo yemvelo, nomculo ophumuzayo ukuthuthukisa ikhwalithi yokulala.

Landelela inqubekelaphambili & Hlala Ugqugquzelekile
- Faka i-hydration yakho nenqubekela phambili yesisindo ukuze uhlale uphezulu kwezinhloso zakho.
- Zuza izimpumelelo nama-streaks ukuze ugcine ugqozi lwakho luphezulu.
- Thola ukubonisana kwamahhala nama-dietitians ukuze usekele umsoco wakho nohambo lokufaneleka.
- Jabulela ukuguquguquka okugcwele-shintsha uhlelo lwakho lokudla noma ukuzivocavoca noma nini!

Joyina izigidi ezi-4 zabasebenzisi abaguqula izimpilo zabo ngeDiet & Training ka-Ann!

U-Anna Lewandowska - Uchwepheshe wezemidlalo kanye nokudla okunomsoco. Amandondo amaningi kazwelonke ku-karate yendabuko ku-European and World Championships. Umbhali wezinhlelo zokujima nezincwadi zendlela yokuphila enempilo ezisize ukugqugquzela abantu abangaphezu kwezigidi ezi-4 ukuthi bashintshele endleleni yokuphila enempilo. Unkosikazi womdlali webhola uRobert Lewandowski, ukapteni weqembu lebhola lezinyawo likazwelonke lasePoland.