It's a routine you can do at home without going to the gym. Repeat 3 sets of 20 squats, 1-minute plank, and 10 burpees, and it's exactly 30 minutes! It's effective enough without any equipment.

For those starting yoga! You can increase flexibility without injury by following this order: 1. Cat-Cow Pose (5 times) 2. Child's Pose (30 seconds) 3. Downward Dog (30 seconds) 4. Warrior Pose I, II (30 seconds each side) 5. Tree Pose (30 seconds each side) 10 minutes a day is enough! Let's do it together 🧘‍♀️

The most important thing when starting running is pace control! 1. The first 1km should be slow (a pace where you can have a conversation) 2. Maintain a heart rate of 140-160 3. Run more than 3 times a week, consistently 4. Rest is also part of training. Don't overdo it and enjoy running! 🏃‍♂️

If you do meal prep once on the weekend, weekdays become easier! Grill 1kg of chicken breast at once, portion brown rice and freeze it, wash vegetables and put them in a ziplock bag, and store sauces in small containers separately. This way, you can prepare a healthy meal in just 15 minutes a day!

1. Read at the same time every day (I do it 30 minutes before bed) 2. Set a goal of just 10 pages at first 3. Always carry a book in your bag 4. Use a reading log app 5. Join a book club (we recommend our book club!) By following these 5 steps, anyone can develop a reading habit! 📚