關於 dance workout 20 min ，我們在網路上蒐集到這些相關的討論、資訊與評價

「dance workout 20 min」的推薦目錄：

關於dance workout 20 min 在 Punk's murmur Facebook 的精選貼文
關於dance workout 20 min 在 Racheal Kwacz - Child & Family Development Specialist Facebook 的精選貼文

關於dance workout 20 min 在 emi wong Youtube 的最佳解答
關於dance workout 20 min 在 emi wong Youtube 的最佳解答
關於dance workout 20 min 在 emi wong Youtube 的精選貼文

dance workout 20 min 在 Punk's murmur Facebook 的精選貼文

2021-08-22 21:22:41 有 6 人按讚

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#punk的減肥日記

今天是姨媽大量的第一天，前天的重訓讓我腿痠痛到爆，然後肚子又悶痛，還引起偏頭痛😑

還好吃了藥之後狀態還不錯，趕快來做一波運動～

#早餐

睡到中午，早餐pass

#午餐

蓮藕排骨湯（蓮藕半碗、排骨半碗）

📌Tip：蓮藕不是蔬菜，是碳水化合物，所以吃的時候要特別注意量！

不過它的纖維比白飯還要多，所以也是不錯的主食之一～

#下午茶

西西里咖啡（半顆檸檬、赤藻醣醇兩大匙、無糖氣泡水、無糖黑咖啡）

#晚餐

晚餐大概2:30左右吃的（所以才敢比較放肆的吃！）

照片中的四盤冷盤小菜、牛排（麵只吃一條）、鴨血、臭豆腐各一塊、叉燒包3/4、玉米濃湯3/4碗、鳳梨兩塊、火龍果一片、哈密瓜兩塊、葡萄柚兩片

煮夫今天太早起床，所以午晚餐直接去外面吃

來吃家裡門口的貴族世家，聽說是內壢最難吃的貴族世家🤣

但我們經過都覺得人不少，決定來探險

其實還好喇～就普通

我以前其實不吃叉燒包，直到有一天吃到我爸親手做的，從此愛上❤️

我也好愛牛排店的玉米濃湯，國小的時候，我可以一次喝十碗（所以我國小畢業比現在還胖10公斤🤣）

#點心

16:00
老薑紅茶（老薑粉+無糖紅茶）

20:00
西洋梨、高蛋白奶酪（動姿-纖窈高蛋白奶昔抹茶口味+吉利丁，很適合嘴饞，想吃甜點的時候吃）

#今日運動

☑️帕梅拉-15 MIN Happy dance workout

https://youtu.be/Cw-Wt4xKD2s

☝️超推這個的，短短15分鐘，肌力+有氧都有，跳完會大爆汗那種～

我每次跳完的隔天，體脂都會比較低一點～

☑️100下空氣跳繩（跟暴瘦同事請教的運動，他目前是一天跳1000下，我......先100就好🤣）

Tags: dance workout 20 min punk的減肥日記早餐午餐下午茶晚餐點心今日運動

Punk's murmur

About author

因為高中的時候都走龐克風，同學都叫我龐妹，後來就默默有了【Punk】這個英文名字~ 我也知道這個是貶義詞，但很難撞名，所以除了較正式的工作場合都還是習慣用【Punk】！ Punk有正職工作，也兼職做網拍，很喜歡跟大家分享生活，但有朋友覺得我超洗版(我覺得是他們好友太少哈)，乾脆開個粉專，不在意觀眾有多少，只是想記錄自己的生活！

各種生活分享

dance workout 20 min 在 Racheal Kwacz - Child & Family Development Specialist Facebook 的精選貼文

By Racheal Kwacz - Child & Family Development Specialist

2020-03-24 12:18:23 有 38 人按讚

Good morning!

Here's a little sample of our RMO schedule! We're technically on day 17 of voluntary self-quarantine and have a little routine going-on which has been so pivotal to everyone's sanity!

Having a structure helps to manage expectations allowing for lots of freedom within boundaries, a key principle of Respectful Parenting. It helps everyone take ownership with a semblance of control over all the things we can't control!

One of the big things (that I highly recommend!) we did as a family when we knew we would have to potentially self-quarantine for 4-6 weeks with our family medical history as well as with my work travel was sit down as a family and talk about what was important to us.

We live in a 1500sqft apartment and haven't left these four walls. 😅😅❤️ We have a balcony but other than that, we've not gone to other public common areas which made it very important that we make our home, a safe, loving, fun, haven instead of prison walls.

The best way for success was for all of us to talk about what was important to us. What we needed on the schedule to find our happy.

For mama and daddy, it was making sure that we had set time for us to work and for Ella Grace, she wanted to have morning meetings and a few other special mentions like morning snuggles, cooking together, play time.

This is by no-means a be-all ends-all, it will look different for every family depending on what you and your littles find important. The key is just that with a structure and framework, it allows everyone to breathe and create, have fun and be present without worrying about what's happening next which is especially important for little ones.

This schedule while very thought out, is flexible. We don't micromanage at all and there are no set times where something has to be done at a specific time (outside of her medicine schedule!). Listen to your gut, mamas. It's your superpower!

Ps. Can you tell which part of the day this picture was taken?

I wrote it up on our "command center" which are these giant sliding glass doors that we have in our kitchen. We use chalk pens and write our favorite quotes, grocery list, schedule, family goals, etc and it's easily wipeable!

On the left are "special" things that we get to do by the day along with suggestions on play ideas if she's stumped and on the right, our running schedule that I want to reiterate again, looks very long and complicated but is just more of a loose framework and structure!

***
The pyramid you see is something is an intuitive tool-based one-on-one family private session I teach using science-based emotive drivers to help you find what's important to your family, what you want to achieve, and the tools to get there.

It's great for families wanting to get a clearer and on the same page on how to reach their mama and daddy goals and something that has radically changed the way I love, lead, and mama! If you’re interested in signing up for it after Covid is over, come have a chat w me!

***
RMO SCHEDULE

❤️ Morning snuggles
A loving quiet start for everyone, good morning hug or snuggles or just quiet time together as they wake up

❤️ Make breakfast with daddy
Ella Grace's favorite time w daddy - they make coffee and breakfast together. While not limited to this, because breakfast is usually her choice, I also list down some options to help her.

❤️ Medicine
Ella Grace has daily medicine that she has to take so putting it on the schedule helps her get a sense of what happens when since much of our routine has changed. It also helps everyone not forget!

❤️ PLAY!
Such an important part of her day, we allow for lots of time for free play and exploration. She plays independently and happily while daddy and mama work.

Her favorite options include dress-up, role-play, restaurant, construction, magnatiles, podcasts, games, art table, dancing, scooter, forts, obstacle course, sensory etc.

She has free run on our little apartment and her imagination is her limit. Freedom within boundaries!

❤️ Movement
We try to move together as a family everyday for at least 20-30mins of vigorous activity. Movement helps your brain get to a theta state which helps with focus and understanding new information which is great for both adults that need to work and littles that need to play and learn!

Movement when you're shut it also helps regulate your hormones and keeping your body active will not just help you feel good physically but also mentally.

Some of our favorite ways to move together are family yoga, dance party, zumba, workout video, HIIT circuit, etc

❤️ Morning snack
Studies have also shown that a good snack or meal after activity helps little ones to sustain this theta state longer.

Also, mama is hungry and doesn't want to be hangry!

❤️ Morning meeting
This was beautifully one of the biggest requests Ella Grace wanted when we asked what was important to her. It's a little circle time that she usually has at school and it gives everyone safe space to come together, talk about what's on their mind or what's happened, as well as sets up expectations for the day by going through what day it is, what our plans are, etc.

❤️ Play/work
Another space to independently work and play and using some key Respectful Parenting principles after connecting (morning meeting, family movement, snack etc) to disconnect.

Fueling up their love tanks allows this space to largely remain uninterrupted, productive, and happy!

❤️ Lunch
We usually have a simple lunch - sandwiches, wraps, leftovers, soup and rice, one-pot meals, etc

❤️ Nap
Ella Grace cleans up and changes into her pjs for a little nap after lunch. She has a little eye mask and sleeping bag that she drags out to the living room sometimes to be close to us while we work or she might take a nap in her room or our room.

Our boundary is just that her body has to rest so we are quite flexible and work with her so she feels like she has some amount of ownership in it which helps with cooperation!

❤️ Afternoon snack
We take a little break together and have an afternoon snack/tea/coffee and just check in with one another (there's that connect to disconnect again!)

❤️ Play/work
Ella Grace usually spends this time playing but mostly lots of movement-based play like dancing, scooting, rocking/jumping on her balance board, etc

❤️ Cooking/TV time
I start preparing dinner and Ella Grace usually will help me cut, wash, etc and when she's done helping, she gets a little tv time while I finish up. Her favorite shows currently are The Wiggles, Hi-5, Fireman Sam, Paw Patrol

❤️ Dinner
Mealtimes are special for our family. It's our chance to connect and eat together so we try to really be present. Put our phones away, sit down at the table or if we're having dinner outside, on the mat or bench together, set up and clean up together so it's a family activity.

❤️ 20-min shakedown
This is a fun clean-up game that we play at the end of the day. We set up a timer for 20mins and quickly try to clean up as much as we can.

The only rule is that at the end of 20mins we stop and walk away. It makes the clean-up less overwhelming and also elicits participation from everyone because there is a certain end time that doesn't get extended no matter what, making it much easier to get everyone to participate the next time too.

You'd be amazing how much we can get done in 20mins! In our little apartment, having free reign to play throughout the day allows us to not have to micromanage but also not go nuts from the mess. We pick up here and there throughout the day but the 20min gives us a nice reset for the next day while making it not feel like a big task.

❤️ Movement
We usually have some sort of movement - epic dance party is one of our very favorites. If it's been a very busy tiring day, we might play a song and stretch, meditate or do wind down yoga instead. There are no hard and fast rules, just again time to move and listen to our bodies.

❤️ Bath/Shower
Ella Grace takes her own shower and this is also usually when she brushes her teeth, takes her medicine, etc.

❤️ Night Meeting
Similar to morning meeting, it's a little circle to come together and debrief from our day together. We usually play Happy/Sad/Grateful which is the highlight for everyone. We do a little breathing and love shower after, read a few books then end with prayer before Ella Grace goes to bed and mama and daddy get some mama and daddy time!

Hope this helps!

Tags: dance workout 20 min

Racheal Kwacz - Child & Family Development Specialist

About author

Parent coach, international speaker, mama tribe writer.

Come join me and discover the secrets to raising kind, compassionate, confident, respectful children.

dance workout 20 min 在 emi wong Youtube 的最佳解答

By emi wong

2021-05-02 23:01:40 有 362,168 人看過有 9,849 人喜歡

femily EmiTransform

emi wong

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be whoever you want to be born in canada, living in hong kong uploaded my first video onto youtube on April 12, 2017 Instagram: @EmiWong_ (https://www.instagram.com/emiwong_/) Facebook: Emi Wong (https://www.facebook.com/EmiWongg/)

dance workout 20 min 在 emi wong Youtube 的最佳解答

By emi wong

2021-04-25 21:43:11 有 724,993 人看過有 17,237 人喜歡

femily EmiTransform

emi wong

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dance workout 20 min 在 emi wong Youtube 的精選貼文

By emi wong

2021-03-31 20:18:00 有 390,640 人看過有 13,682 人喜歡

femily EmiTransform

關於 dance workout 20 min ，我們在網路上蒐集到這些相關的討論、資訊與評價

「dance workout 20 min」的推薦目錄：

dance workout 20 min 在 Punk's murmur Facebook 的精選貼文

About author

dance workout 20 min 在 Racheal Kwacz - Child & Family Development Specialist Facebook 的精選貼文

About author

dance workout 20 min 在 emi wong Youtube 的最佳解答

About author

dance workout 20 min 在 emi wong Youtube 的最佳解答

About author

dance workout 20 min 在 emi wong Youtube 的精選貼文

About author

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