♉️ | 5'8" | sw: 181lbs, gw: 150lbs
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The Full Potential Challenge
Ever wonder what your life would be like if you lived up to your full potential? Would your body be healthier? Your skin clearer? Bank account bigger? I think about these things all the time, and, judging my a previous post, you guys do to. Below is a chart designed to help all of us live up to our full potential. I’ve broken it down into time frames to help keep you from getting overwhelmed. Write the chart down and hang it someplace where you can see it all the time. I will be starting this challenge tomorrow, 9/8. I’ll check in with you guys every Sunday to track my progress. I have specific goals in mind for myself, and you guys should make some too! I really want to know how you guys are doing. Tag your progress posts with #sbfpc so I can track it and take a look. Let’s get to it!
EVERY MORNING
Stretch. First thing. Really give your body enough time to wake up. Touch your toes. Roll out your shoulders. Do not hit snooze!
Do your full skincare routine. I have mine detailed here, but do whatever works for you and your complexion. Be gentle and consistent.
Brush your teeth and floss. I used to be a big floss-skipper too, but you’d be amazed at how dig of a difference it makes. Rinse with a whitening mouthwash. I use one by Crest, and I notice a major difference in my teeth’s overall whiteness in just a few days.
Give yourself enough time to get ready. Whether you’re a wash-and-go kind of girl, or someone who spends an hour doing a full contouring routine before class (and either one is fine!), make sure you aren’t rushing. If you need to wake up a few minutes earlier than normal, so be it. Rushing sets an awful, stressed-out tone for the rest of the day. Allow yourself to be relaxed before taking on the day.
Eat something. I’m not going to say eat a big breakfast, because some people (myself included) just can’t eat in the morning. But you should eat, or at least bring a little something with you to work or school. If you can’t eat a full breakfast, grab a fruit! You won’t be as hungry come lunch time, making you less likely to gorge yourself.
Shower. You can do this at night, in the morning, whatever. Again, this is something you should allow some time for. I don’t wash my hair every day, but I do condition it every day (from the ears down). Scrub yourself with a delicious-smelling body wash. If you shave, make yourself as smooth as a dolphin, dude. If you don’t, then don’t and don’t ever ever ever let anyone make you feel bad or weird about it. When you get out of the shower, wrap yourself in a fluffy towel and totally slather your sexy self with lotion. Top to bottom. Do it as soon as you can post-shower so it can really sink in.
Put leave-in condition throughout your damp hair and comb it through.
Put on an outfit that makes you feel good! So important!
Drink water. Drink water. Drink water. Drink water!!!!!
Take a look at your daily to-do list. Knock out the most pressing stuff first. Take pride when you cross things off your list.
Make your bed! Oh my god, make your bed. Do it. Do it. Do it.
EVERY AFTERNOON
Follow the “touch it once” approach. This is a truly life-changing thing. When a task is in front of you, no matter how big or small, just do it right then and there. How many times have you gotten a work email or homework assignment and thought, “Eh, I’ll do it later”? And then later never comes? Once something pops up, do it once. Squash it and be done. Cross things off your list and feel like a badass.
Try to go for a walk at lunch. Even one little lap around the block or campus will reenergize you like nobody’s business.
Drink water. Drink water. Drink water. Drink water!!!!!
Be present. This is so hard for me too, but you have to make a major effort to be present in whatever you’re doing. Be engaged and plugged-in and just exist in the moment. Give 100 percent.
Be friendly to friends and strangers. A smile goes a long way.
Eat something. Eat what you packed for lunch (see below) and take a break from working while you do it. You need “you time”!
EVERY EVENING
Take your makeup off as soon as you’re in for the night. Wash your face with your full routine and let your skin have a break.
Workout. You can also do this in the morning. Whatever works for you. Make a great playlist and go hard af. Get your cardio in. Get your strength training in. Earn every freaking sweat bead forming on your forehead. Earn your shower!
Knock out your homework. Life is infinitely better you don’t have anything hanging over your head. Half the time, the energy and emotion you spent dreading/putting off your work is ten times worse than the work itself.
Make a list of what needs to be done tomorrow. It’ll set you up for success the next day, and you won’t forget anything!
Drink water. Drink water. Drink water. Drink water!!!!!
Lay out your clothes for tomorrow. This will save you SO MUCH TIME in the morning omg I can’t even tell you how important this is.
Eat something great. And once you’ve decided to be done eating for the night, be done. Brush your teeth so you can’t eat again.
After brushing, do a whitening treatment. Whether it’s classic baking soda, a Crest white strip, or a laser. Do something. And floss! Retainers in too, ladies 0:)
Relax! Take a few hours to do what YOU want to do. Scroll through Tumblr, binge on some Netflix, FaceTime gossip with your friends, anything. Do whatever makes you happiest.
Shut the electronics off an hour before you want to go to bed. Put your phone on sleep mode. If you stare at the screen, it will keep you awake and alert and you won’t be able to fall asleep. A good night’s sleep is crucial for weightless and general happiness lol
Do a quick sweep of your room and see if there’s anything you can put away real quick. A clean space is a happy space.
Crawl into your bed (aren’t you happy you took the time to make it?!) and read a book by lamplight for a while. When you start to feel sleepy, go to sleep. Don’t push it. You kicked ass today and you deserve rest.
EVERY WEEKEND
Do something with your friends. It just has to be one thing. Even if you’re just hanging out at the coffee shop, spending time with your squad will make you a better, happier person.
Drink water. Drink water. Drink water. Drink water!!!!!
Do something just for you. Set your laptop up in the bathroom and watch a Netflix marathon while you take a bubble bath. Buy an old school bottle of Mr. Bubbles ($3 at Target!) and really just soak. Relax. Light a candle.
Do something creative. You can read a book, write, blog, draw, code, anything. It just has to be something that speaks to your passion.
Track your progress. Just do this once a week so it doesn’t become all-consuming. And remember that non-scale victories are just as important as shedding pounds.
Take the time to be grateful. Tell your friend how much you admire her taste in music. Mention to your mom how much you love her cooking and how happy you are that she takes care of you. Thank your teaching after an especially interesting lecture. When you do something awesome, take a moment to admire yourself. Be grateful for even the little things.
Anything I missed? Reblog + add yours! Don’t forget to tag your progress!
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Definitely I’m gonna try this challenge, except the whitening treatment.
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My life really did change for the better once the three critical words "I deserve better" entered my vocabulary.
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Great place to start as I begin globalizing myself. A lot of them are science sites, but just because I'm not in that field doesn't mean I don't like it!
refseek.com
www.worldcat.org/
link.springer.com
http://bioline.org.br/
repec.org
science.gov
pdfdrive.com
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Please make art. You don't have to bare your soul or make a masterpiece, you can be silly and you can be derivative if you want. You don't even have to show it to anyone. Just please make something, it's so good for you
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Don't ever hesitate. Reblog this. TUMBLR RULE. When you see it, REBLOG IT.
Depression Hotline:1-630-482-9696
Suicide Hotline:1-800-784-8433
LifeLine:1-800-273-8255
Trevor Project:1-866-488-7386
Sexuality Support:1-800-246-7743
Eating Disorders Hotline:1-847-831-3438
Rape and Sexual Assault:1-800-656-4673
Grief Support:1-650-321-5272
Runaway:1-800-843-5200, 1-800-843-5678, 1-800-621-4000
Exhale:After Abortion Hotline/Pro-Voice: 1-866-4394253
Child Abuse:1-800-422-4453
UK Helplines:
Samaritans (for any problem):08457909090 e-mail [email protected]
Childline (for anyone under 18 with any problem):08001111
Mind infoline (mental health information):0300 123 3393 e-mail: [email protected]
Mind legal advice (for people who need mental-health related legal advice):0300 466 6463 [email protected]
b-eat eating disorder support:0845 634 14 14 (only open Mon-Fri 10.30am-8.30pm and Saturday 1pm-4.30pm) e-mail: [email protected]
b-eat youthline (for under 25’s with eating disorders):08456347650 (open Mon-Fri 4.30pm - 8.30pm, Saturday 1pm-4.30pm)
Cruse Bereavement Care:08444779400 e-mail: [email protected]
Frank (information and advice on drugs):0800776600
Drinkline:0800 9178282
Rape Crisis England & Wales:0808 802 9999 1(open 2 - 2.30pm 7 - 9.30pm) e-mail [email protected]
Rape Crisis Scotland:08088 01 03 02 every day, 6pm to midnight
India Self Harm Hotline:00 08001006614
India Suicide Helpline:022-27546669
Kids Help Phone (Canada):1-800-668-6868, Free and available 24/7
suicide hotlines;
Argentina:54-0223-493-0430
Australia:13-11-14
Austria:01-713-3374
Barbados:429-9999
Belgium:106
Botswana:391-1270
Brazil:21-233-9191
China:852-2382-0000
(Hong Kong:2389-2222)
Costa Rica:606-253-5439
Croatia:01-4833-888
Cyprus:357-77-77-72-67
Czech Republic:222-580-697, 476-701-908
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France:01-45-39-4000
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Hungary:06-80-820-111
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Israel:09-8892333
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(Singapore:1-800-221-4444)
Mexico:525-510-2550
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Russia:8-20-222-82-10
Spain:91-459-00-50
South Africa:0861-322-322
South Korea:2-715-8600
Sweden:031-711-2400
Switzerland:143
Taiwan:0800-788-995
Thailand:02-249-9977
Trinidad and Tobago:868-645-2800
Ukraine:0487-327715
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all about yin yoga
what is yin yoga?
yin yoga is a form of slow-paced yoga in which asanas, or poses, are held for a longer period than a usual yoga class. this period can range anywhere from 3 to 7 minutes.
what are the benefits of yin yoga?
there are many potential benefits of practicing yin, including:
improving flexibility
reducing stress & anxiety
increasing blood circulation
stimulating and lengthening the tendons, muscles, ligaments, & the fascia
calming the nervous system
promoting connection between the mind & body
reducing risk of injury
balancing the skeletal system & improving posture
opening up the body channels, or meridians
yin yoga routines
30 minute full body yin yoga by yoga with kate amber
30 minute yin yoga deep stretch by travis elliot
30 minute yin yoga ritual by rituals cosmetics global
30 minute yin yoga for the back & hips by travis elliot
30 minute beginner stress relief yin by travis elliot
30 minute yin yoga deep stretch by travis elliot
30 minute supine yin yoga by the bare female
30 minute lower body yin by yoga with kate amber
30 minute yin yoga with crystal bowl healing by boho beautiful yoga
30 minute angelic frequency yin yoga by mei-lan
39 minute gentle yin yoga detox by travis elliot
40 minute yin yoga for the inner thighs & groin by yoga with kassandra
45 minute yin for the upper body by yoga with kassandra
45 minute yin yoga for energy depletion by yoga with kassandra
45 minute relax & stretch yin yoga by travis elliot
45 minute yin yoga for back pain by youaligned
45 minute total relaxation yin by yoga with kate amber
50 minute self care yin yoga by yoga with kassandra
50 minute yin yoga for deep relaxation by melina ophelia
54 minute yin yoga for happy lungs by yoqi yoga and qigong
1 hour yin yoga with props by jess yoga
1 hour deep hips & back yin by gayatri yoga
1 hour yin for the hips & legs by yoga with kassandra
1 hour yin yoga for stress by fightmaster yoga
1 hour deep hips & legs yin by yoga with kassandra
1 hour yin yoga deep stretch by travis elliot
1 hour complete yin fascia stretch by devi daly yoga
1 hour yin yoga for a happy liver by yoqi yoga and qigong
1 hour yin yoga for a happy heart by yoqi yoga and qigong
75 minute advanced yin with extra long holds by yoga with kassandra
90 minute yin yoga by yoga with kassandra
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my 30 day workout plan to get back into my routine 🎀🍵🪷
start date: monday, september 9
⋆ ˚｡⋆୨୧˚ ♡ ˚୨୧⋆｡˚ ⋆ ⋆ ˚｡⋆୨୧˚ ♡ ˚୨୧⋆｡˚ ⋆ ⋆ ˚｡⋆˚୨୧
day 1: 20 minute lower body pilates + 30 minute hips & hamstrings yoga
day 2: 30 minute pilates + 20 minute full body yoga
day 3: 20 minute upper body + 30 minute back flexibility yoga
day 4: 30 minute cardio + 20 minute full body yoga
day 5: 20 minute upper body strength yoga + 25 minute mobility workout
day 6: 45 minute full body yoga
day 7: 30 minute yoga sound bath
day 8: 30 minute leg workout + 25 minute inner & outer thighs yoga
day 9: 30 minute full body pilates + 20 minute full body yoga
day 10: 30 minute upper body pilates + 25 minute backbend yoga flow
day 11: 45 minute full body pilates + 25 minute full body yoga
day 12: 45 minute abs & arms pilates + 25 minute abs & arms yoga
day 13: 45 minute full body yoga
day 14: 25 minute yoga sound bath
day 15: 30 minute lower body pilates + 30 minute hips & hamstrings yoga
day 16: 45 minute full body pilates + 25 minute full body yoga
day 17: 35 minute upper body workout + 30 minute backbend yoga flow
day 18: 40 minute low impact hiit cardio + 20 minute full body yoga
day 19: 30 minute pilates hiit + 25 minute strong yoga
day 20: 45 minute full body yoga
day 21: 25 minute yoga sound bath
day 22: 30 minute lower body workout + 25 minute lower body & binds yoga
day 23: 30 minute pilates x strength + 20 minute full body yoga
day 24: 30 minute upper body workout + 30 minute backbend yoga flow
day 25: 30 minute cardio + 20 minute full body yoga
day 26: 30 minute arm balance yoga flow
day 27: 1 hour yoga flow
day 28: 25 minute yoga sound bath
day 29: 38 minute lower body workout + 30 minute hip opening yoga flow
day 30: 20 minute full body yoga
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my favorite yoga & stretch flows
25 minute strong yoga by growingannanas
30 minute stretch by eleni fit
30 minute leg stretch and foam rolling by april han
45 minute yoga for flexibility, strength, and deep reflection by boho beautiful yoga
45 minute yoga flow by move with nicole
45 minute morning yoga flow by yoga with tim
45 minute hatha yoga by fightmaster yoga
1 hour yoga for flexibility by yoga with kassandra
1 hour yoga for flexibility, strength, and balance by yoga with kassandra
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how to enjoy exercising
1. listen to upbeat music
not too long ago, i did a running workout while listening to a few upbeat songs. it made the workout go by so much quicker!
2. wear cute clothes
buying cute workout gear can motivate you to workout more often! but if you know that you hate working out, don't buy a lot of workout clothes just to not wear them.
3. do multiple workouts
instead doing one lengthy workout that only focuses on glutes, do a few workouts that all focus on different things.
4. do a themed workout
for example, do a workout that uses a specific artist's songs. or do a holiday themed workout.
5. reward yourself
if you say "i will get 2 hours of screen time if i complete this workout," you will be way more motivated to start and finish!
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Ways to level up when you are bored🎧🤍🧘🏼♀️
Here are some simple things you can do when you have nothing to do that will still be more productive than doom scrolling.
Learn a new hair style/makeup look! (Works best if you search it with your face shape)
Watch a video essay about a topic you know nothing about.
Take a color analysis quiz and see what colors you have in your closet that suit you.
Create a vision board (physical or digital)
Try a new recipe for easy snacks
Reorganize your space so it flows easier.
Journal about your dream life as if you already have it.
Take a walk and listen to a podcast.
Clean your makeup brushes.
Try to make outfits with clothes you never wear.
Do a face mask and a hair mask.
Try a new workout format
Go over old flash cards (no point learning something if you forget it after the test)
Say affirmations into the mirror.
Record yourself speaking normally and see if there is anything you can improve to help with public speaking.
Go down a Wikipedia rabbit hole (learn something new)
That’s all I have for now what do you do when you are bored that’s not scrolling?
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Be high maintenance to be low maintenance: a checklist
daily
- AM and PM skincare
- shower (cold shower for the last 3 minutes)
- moisturize !!!
- floss, mouthwash, brush teeth, clean your tounge
- walk 6-10k steps
- 7-9 hours of sleep
- take your supplements
- drink 1,5-2 liters of water
weekly
- shape eyebrows
- wash hair 2-3 times
- exfoliate your body
- face, hair, feet and hand masks
- hair oiling
- full body shave (face and body)
- change bedding
- clean your room
monthly
- deep clean your room
- everything shower
- mani and pedi
- hair trim
- teeth withening
- hair glossing
- laser hair removal
annually
- dentist appointments
- doctor checkups
- clean out your closet
- set goals for yourself
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