Health and Wellness Regimen, FemEvolve Magazine

Hello everyone, my name is Theodora, and I will be representing Port Credit at the Miss World Canada 2018 nationals!

I will be discussing my fitness and wellness regimen because both fitness and health are extremely important to me.

Starting the day

When I wake up in the morning, my day starts with a healthy breakfast consisting of a freshly squeezed fruit smoothie and Greek yogurt. A healthy breakfast is very important to me and the most important meal of the day because a good breakfast helps kick start my metabolism and helps me get ready for the day.

After breakfast, I start my daily fitness routine with stretching and flexibility exercises. My stretches and flexibility exercises consist of standing up with my legs straight and touching the floor, sitting down with my legs straight and reaching for my toes, holding down the splits, performing a handstand, bending backward into a bridge, the butterfly stretch, cobra stretch, frog stretch, and scorpion stretch. I have been consistently maintaining my flexibility for many years because it increases the range of motion around my joints and helps me maintain my posture. Flexibility and stretching also helps reduce muscle stiffness and reduces the chances of injury when I perform other exercises or play sports.


For lunch, I usually have a salad with chicken or salmon, avocado, cucumbers, tomatoes, lettuce, and feta cheese. Along with a salad, I have a freshly squeezed orange juice because this allows me to get my daily vitamin C!

In the afternoon, I continue my daily exercise by doing cardio and strength training. For cardio I either go running or swimming, however, I also occasionally go out hiking because I love exploring the outdoors and wilderness. For strength training, I do push-ups, sit-ups, planks, shoulder presses, squats, calf raises, bicep curls, and triceps pulls. I used to be reluctant about adding strength training to my fitness regimen because I was scared that strength training would make me look like a man or bulky”, however, I could not have been more wrong. Ever since I decided to give strength training a try, I have felt healthier and more energized than I did before, and as I began to make progress with weights, I began to feel accomplished and proud of the progress I made. I can confidently say that adding strength training into my routine was 100% worth it!

Dinner/ending the day

After my afternoon exercise, I prepare a well-balanced dinner which usually consists of a variety of vegetables and protein, and then a fruit plate for dessert. After dinner I indulge in a nighttime facial mask because it gives my face hydration and nutrition, and it also helps keep my skin refreshed for the next day. My day ends with a good night’s sleep of 8 to 10 hours!

Thank you for reading and following me on my journey to Miss World Canada 2018! A fitness and wellness regimen has definitely improved my overall self-discipline, planning, and organization. Remember you are all unique and special and do not ever let a number define you!

With love and kindness,


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