Glow Up! Timor-Leste Podcast #4: Body Goal!

Episódiu semana ne'e nian kona ba Body Goal - buat ida-ne'ebé ita-boot sira hotu hotu interestante! Hanoin atu Glow Up hanesan halo muskulu, halo fuuk no kulit nabilan , ne'e hotu mak aspirasaun husi foin-sa'e Timor-oan barak.

Iha episódiu ne'e, ami-nia bainaka estudante, Vanio, husu: "Hau hakarak harii muskulu, maibé gym ne'e karun tebes. Saida mak ha'u tenke halo?" Keta preokupa - atu sai forte no iha muskulu barak la'ós ezersisiu iha gym deit!
Ami esplika dalan prátika atu alkansa ita-nia Body Goal no halo isin-di'ak husi inside out.💪la'ós de'it kona-ba ezersisiu; hahan ne'ebé ita han mós iha papél boot! Ita bele kumpre ita-nia planu sira liuhusi hahán ne'ebé loos, hanesan na'an, ikan, manu-tolun, susubeen, fore, no seluk tan!
Importante liu mak halo planu rasik ba ita-nia Body Goal no halo ita nia habitu ho konsisténsia. Ho koñesimentu ne'ebé loos, ezersísiu beibeik, no ai-han ne'ebé nutritivu, ita bele Glow Up no atinje planu Ita nian.
Maibé hanoin-hetan katak buat ne'ebé importante liu mak hadomi no tau matan ba ita-nia isin rasik. Hadi'a ita-nia oin no isin ne’e di’ak, maibé ita mós presiza kresimentu ba ita nia personalidade. Halo balansu no ita sei nabilan duni husi inside out!
Ita hakarak hatene kona-ba oinsá atu forma ita-nia isin no mentalidade ideál? Stay tune no rona epizódiu#4, ita bele hatene kona-ba "Body Goal".
Haksolok ba Episódiu ida-ne’e no Happy Glow Up! Keta haluha ita-nia lia-fuan májiku mak 1.4.2 - Mai ita Glow Up from inside out!

Guest: Shelomitha Calcona (Shela), Stevanio Xavier (Vanio)


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**EN
🎙️ Episode #4: What is your Body Goal?
Guest: Shelomitha Calcona (Shela) ⁠⁠, Stevanio Xavier (Vanio)

This week’s episode is all about Body Goals – something we know many of you are curious about! From glowing up and building muscle to having sleek hair and flawless skin, these are the aspirations of many Timorese youth.
In this episode, our guest, student Vanio, asks, “I want to build muscle, but the gym is expensive. What should I do?” Don’t worry – getting stronger isn’t just about hitting the gym!
We dive into practical ways to achieve your body goals and build a healthy body from the inside out. 💪 It’s not only about workouts; what you eat plays a huge role too! You can reach your goals with the proper foods – think meat, fish, eggs, milk, beans, and more!
The key is setting your own Body Goal and sticking to healthy habits consistently. With the right knowledge, regular exercise, and nutritious food, you can glow up and hit those goals. 🌟
But remember, the most important thing is to love and take care of your body just as it is. Improving your appearance is great, but personal growth matters too. Balance both and you’ll truly glow up inside and out.
Want more tips on shaping your ideal body and mindset? Stay tuned to Episode #4, where we cover what you need to know about “Body Goals.”
Enjoy the episode, and happy glowing up! ✨ Don’t forget our secret password: 1.4.2 – let’s glow up from the inside out!