7 ሳምንት የጀማሪ የጤና ና እንቅስቃሴ ቻሌንጅ ለሴቶች/7Week Beginner Wellness Challenge for Women #youtube #Food#lovers

7-ሳምንት የጀማሪ የጤና እና እንቅስቃሴ ቻሌንጅ ለሴቶች (እንቅስቃሴ፣ አመጋገብ እና ውሃ / Water Intakeለመገንባት) 👉 7-Week Beginner Wellness Challenge for Women (Build Consistency with Workouts + Nutrition + Water Intake) How to do home workout beginner training Meal prep ለሳምንት የምግብ ዝግጅት — “weekly meal prep” ለጀማሪዎች የ 7 ሳምንት ቻሌንጅ (wellness challenge) ለሴቶች፣ የእንቅስቃሴ፣ ምግብ እና ውሃ መጠጥ ልማድ 🌱 የቺያ ዘር ውሃ ጥቅሞች 1. ለሆድ ጤና ይጠቅማል ቺያ ዘር ፋይበር (fiber) በጣም ይዟል። መፍጫን ያሻሽላል እርጥበት ያስጨምራል (constipation ይቀንሳል) 2. ለክብደት መቀነስ ይረዳል በሆድ ውስጥ ይበቅላል እና ሙሉነት ስሜት ያመጣል እርጥበት ያበረከት ስለሆነ መብላትን ያነሳል 3. ኃይል ይሰጣል ኦሜጋ-3፣ ፕሮቲን እና ካርቦሃይድሬት ይዟል ለቀን ኃይል ይረዳል 4. ለልብ ጤና ጥሩ ነው ኦሜጋ-3 ፋቲ አሲድ ይዟል ኮሌስትሮልን ሊቀንስ ይችላል 5. የውሃ እርጥበት (Hydration) ያሻሽላል ውሃ ከቺያ ጋር ሲያጠጣ ሰውነት ውሃን በቀላሉ ይይዛል 6. ለቆዳ ጤና ይጠቅማል አንቲኦክሲዳንት (antioxidant) ይዟል ቆዳን ከጉዳት ይጠብቃል 🥤 እንዴት እንደሚዘጋጅ: 1 ማንኪያ ቺያ ዘር 1 ብርጭቆ ውሃ 10–15 ደቂቃ ይቆይ (ይበቅል) ከዚያ ጠጣ (ሊሞን መጨመር ትችላለህ) simple, flavorful healthy chicken cabbage vegetable soup you can throw together without much fuss: 🥣 Healthy Chicken Cabbage Vegetable Soup Ingredients 1 tbsp olive oil 1 lb boneless chicken breast or thighs (cubed or shredded) 3 cups green cabbage (chopped) 2 carrots (sliced) 2 celery stalks (chopped) 1 small onion (diced) 3 cloves garlic (minced) 6 cups low-sodium chicken broth 1 can diced tomatoes (optional, for more flavor) 1 tsp paprika 1/2 tsp dried thyme Salt & pepper to taste Optional: zucchini, green beans, or spinach Why it’s healthy High in protein (keeps you full) Packed with fiber from cabbage and veggies Low in calories but very filling Great for meal prep 🥗 Steak and beans Kale Salad Ingredients 1 lb steak (flank, sirloin, or ribeye) 4 cups kale (stems removed, chopped) 1 cup your choice Bean 1/2 red onion (thinly sliced) 1/2 avocado (optional, sliced) 1 tbsp olive oil Salt & pepper For the dressing 2 tbsp olive oil 1 tbsp lime juice 1 tsp honey (optional) 1/2 tsp chili flakes or cayenne Pinch of salt Why it works Protein + iron from steak Fiber and nutrients from kale Natural sweetness from mango balances the richness Healthy fats if you add avocado Build your full body with a resistance band! 1. RDL 2. Squat 3. Bicep Curl 4. Tricep Extension 5. Shoulder Press 6. Bent Over Row 12- 15 reps, 3 sets. That’s a solid full-body resistance band workout. 💪 Full Body Resistance Band Workout Format: 60–90 seconds 3 sets each 12–15 reps per exercise Rest 30–60 seconds between exercises (or 60–90 seconds between sets) For warm up rope jump / rope jumping or 1. Romanian Deadlift (RDL) Targets: hamstrings, glutes, lower back Stand on the band, hold handles Hinge at hips, keep back straight Return by squeezing glutes 2. Squat Targets: quads, glutes Stand on band, hold ends at shoulders Lower into squat, chest up Push through heels to stand 3. Tricep Extension Targets: triceps Anchor band overhead or behind you Extend arms fully downward Keep elbows tight to head 4. Bicep Curl Targets: biceps Step on band, palms facing forward Curl hands toward shoulders Control the movement down 5. Bent-Over Row Targets: back, rear shoulders Step on band, hinge forward Pull handles toward ribs Squeeze shoulder blades together 6. Shoulder Press Targets: shoulders, triceps Stand on band at shoulder level Press hands overhead Lower slowly to control tension finishing with AB workout 🔥 Tips for Best Results Keep movements slow and controlled (don’t rush reps) Maintain good posture (especially back during RDL and rows) Increase band resistance as you get stronger Stay consistent 3–5 days per week 🔥 ጠቃሚ ምክሮች እንቅስቃሴዎችን ቀስ ብለህ እና በቁጥጥር አድርግ ትክክለኛ አካል አቋም አስጠብቅ (በተለይ RDL እና Row ላይ) በጥንካሬህ ሲጨምር በከፍተኛ resistance band ተጠቀም በሳምንት 3–5 ጊዜ ተደጋጋሚ አድርግ Here’s the Amharic version of your disclaimer: ማስጠንቀቂያ:ይህ የጤና ቻሌንጅ ለአጠቃላይ እንቅስቃሴ እና ጤናማ የኑሮ ዘይቤ መመሪያ ብቻ ነው። የሐኪም ምክርን አይተካም። የጤና ችግኝ፣ ጉዳት ወይም ማንኛውም ጤና ጉዳይ ካለዎት ይህን ፕሮግራም ከመጀመርዎ በፊት ከሐኪም ወይም ከባለሙያ የጤና አገልግሎት ሰጪ ጋር ይመካከሩ። Disclaimer:This wellness challenge is designed for general fitness and healthy lifestyle guidance. It is not intended to replace professional medical advice. If you have any medical conditions, injuries, or health concerns, please consult your doctor or a qualified healthcare provider before starting this program. Always consult with a healthcare provider or dietitian to determine how to fit it into your specific meal plan.  I hope you enjoy this video I will see you in the next video. I cannot wait to share more ahead of us!! Thank you for watching!!