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25 Simple things you can do everyday to stay fit and healthy

Do you have a really busy life and can't incorporate exercise/sports/healthy habits into your life cause you simply don't have enough time to do so? Well, I've got u with this list of 25 simple things you can do to stay fit and healthy which you can easily incorporate into your busy schedule and everyday life + even though these are really small changes, they give a huge boost to your mood.

Take the stairs rather than the lift

Walk or cycle instead of taking a cab

Drink plenty of water throughout the day

Get 7-9 hours of sleep daily

Exercise everyday wether its doing a small 5 min workout or walking 10k steps

Eat your fruits!!

Portion control - like instead of eating a whole chocolate every day, eat a piece of it - this helps satisfy your cravings without feeling too guilty about it

Avoid sugary drinks or sodas - opt for water, cold pressed juices, teas or coconut water instead!

Keep healthy snacks at hand so that you reach for those first

Stretch every morning/evening

Limit your screen time

Practice meditation to reduce stress

Swap out refined grains for whole grains - like brown rice or oats

Engage in activities that make you happy to reduce stress (like hobbies or socialising)

Set daily or weekly fitness goals and track your progress

Avoid late-night eating

Get outside in nature for some fresh air and vitamin D

Walk while talking on the phone

Use the 10-minute rule – when you’re short on time, commit to just 10 minutes of movement

Use the 5-2 rule for meals – for 5 days, focus on balanced meals, and for 2 days, allow yourself a treat

Start off your day with a healthy breakfast - I like smoothies, oats, sourdough bread with some kind of spread,

Take the long way around – if you're walking, take a longer route to your destination to add more steps

Add chia seeds to your meals - I love putting it in my water, oats, and smoothies

Keep your water bottle nearby - having it in your line of sight encourages you to drink more water throughout the day

Try a morning gratitude practice – starting your day with a positive mindset can reduce stress and improve mental well-being

I hope this helps <3

xoxo,

The Girl In Gold

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Different Cleaning Methods 🧼🧹🧺

Here is all the different cleaning methods or hacks I use to deep clean an area.

Laundry timer ⏲️

The basic concept to this is that laundry takes forever but doesn’t need any attention other than swapping it out every now and again.

So before you start your clean gather a big load and start the laundry and clean until it is done.

A typical load takes about 1.5-2hrs to complete and if you have multiple that is enough time to really deep clean.

And then by the time you get to folding you are basically done and get to put all your clothes and sheets away into a clean space.

Search and destroy 🎯

Make a list of all the types of items you have (dishes, clothes, trash)

Then use a wheel or random number generator to pick which items you put away first.

It’s kinda like a game and you can also give yourself time limits.

You can also use a randomized for different tasks which helps with being paralyzed by choice.

One surface at a time 🧽

Go to one surface and clean it off then put all the things that go there back on. Anything that doesn’t go there gets placed where it goes.

Repeat with all surfaces.

Putting anything without a home on the floor in a pile

Go through pile and either get rid of the item or find a place.

You will see immediate results and helps with motivation. I know when I see how clean my desk is compared to my nightstand it makes me want to clean more.

Five things at a time 🏃🏼‍♀️

The goal of this one is to bounce around to your different spaces (could be rooms or just the corner of your space)

Grab 5 things and put them away then go to the next room.

Keep cycling through each room until you are satisfied.

This helps you see each space with fresh eyes to notice the mess.

Also helps with not getting overwhelmed.

These are all the ones I use but feel free to add your own if you have a method that works for you. Also you can combine and play around with these to see what helps you clean.

Xoxo 💋

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Death Eater Draco 😈

If evil, why so hot? Huh?….

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Here are some quotes that I keep in my phone that keeps me motivated!!

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I don't think I've ever relaxed in my life

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Beauty AND brains. Your knowledge is your weapon.

Let's not only be insanely beautiful but also disgustingly educated. Other than discipline and hard work, your knowledge is your weapon in this world of chaos, something that you can sharpen and use.

Where can you expand your knowledge? What areas, what topics

How can you expand your knowledge? In different circumstances and preferences such as if you're too busy or if you have a short attention span

Where can you expand your knowledge?

I DO NOT mean that you need to be an expert at everything. You don't need multiple degrees for each type of intelligence. However, if you want to sharpen your weapon, sharpen your knowledge.

These are the areas where you CAN sharpen your knowledge AND the areas where you SHOULD know the basics in:

Emotional, Communication, Morals, Ethics. Be human, and make others feel human too. Cultivate empathy, understand mental health, build your conscience, and differentiate right from wrong. Communicate frequently and effectively.

History, Culture, Politics. The world is chaotic — learn to stand your ground. Understand history, politics, corruption, culture, and the overlooked heroes. Know what shaped the past to navigate the future.

Digital Literacy. The internet is a double-edged sword. Learn to navigate it safely, protect your privacy, spot misinformation, and adapt to evolving technology.

Manners, Etiquette, Body Language. The way you present yourself matters. Respect others, read unspoken cues, and master the art of presence.

Self-Sufficiency, Life Skills, Livelihood. You won’t always have someone to rely on. Cook, clean, manage time, handle money, and adapt to life’s challenges. Be independent.

Literature, Language, Writing. Words are power. Read, write, and communicate with depth. Language shapes history, culture, and thought—use it wisely.

Critical Thinking, Problem-Solving. The world isn’t black and white. Question everything, analyze critically, recognize manipulation, and think for yourself. Don't be swayed easily by others.

Science and Math. The foundation of everything. At least know the basics, enough to understand the forces shaping the world — logic, numbers, and the universe itself.

Self-Care, Hygiene, Fitness, Health. Your body and mind are your greatest assets. Eat well, stay active, manage stress, and prioritize your well-being before it’s too late.

How can you expand your knowledge?

When you have free time When you're busy When you prefer learning visually When you have little to no attention span

You are what you consume. Now that you know what topics you can expand your knowledge on, these are what you can use / do to consume those information:

Have some free time? Do / use these

Read books, take online courses, or watch in-depth documentaries. (Example: history books, finance courses, science explainers) Engage in discussions or debates to refine your thinking. (Example: politics, ethics, critical thinking) Try hands-on learning like experiments, DIY projects, or journaling. (Example: cooking, coding, writing) Attend workshops, seminars, or community events.

Too busy? Do / use these

Listen to podcasts or audiobooks while traveling, doing tasks / work / school work, or doing chores. (Example: podcasts on Spotify / Tiktok, Youtube videos where the creator is more on speaking, audiobooks on Audible or by downloading a free e-pub format e-book online then uploading it into Google Playbooks and using the audiobook / text-to-speech format) Follow bite-sized content on social media. (Example: short educational / history Tiktok videos, digital literacy infographics, photos on Pinterest) Take advantage of apps and tools for productivity, learning, etc. (Example: budgeting apps, language-learning apps) Watch short, informative videos during breaks. (Example: TED-Ed, Ted Talks, short Tiktok videos)

Like to learn visually / by watching? Do / use these

Watch video explainers, documentaries, or animated infographics. Use apps that gamify learning. (Example: Duolingo for language, Codecademy for coding) Follow visually engaging content creators. (Example: finance charts, body language breakdowns) Make mind maps or illustrated notes to break down complex topics. (Example: self-care routines, political structures, problem-solving techniques)

Little to no attention span? Do / use these

Learn through short-form content like TikToks, reels, or infographics. Play interactive or gamified learning apps. (Example: strategy games, trivia quizzes) Follow meme-based or storytelling-style education accounts. Try hands-on, fast-paced activities. (Example: debate flash rounds, real-world problem-solving challenges, DIY experiments)

Begin small, learn the basics, take a step at a time, and start from there. Be BOTH beauty and brains. You have a weapon (your knowledge), sharpen it and use it.

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a guide to passive academia

read slowly. page by page, paragraph by paragraph. don’t rush your books—let the content settle properly.

listen to lectures while doing other things—getting ready, cooking, on the subway. passive learning makes revision so much easier.

study in environments that feel comfortable—a quiet library, cosy at home, or a nice café with good coffee.

annotate with intention. a single well-placed note is more effective than cluttered, wordy sentences, especially in academic reading.

don’t stop a good study session. if it flows, lean into it. let yourself stay in the moment.

read outside of school. don’t limit yourself to your studies—if something interests you, explore it further.

constant revision. got a minute? glance at your notes. familiarity deepens understanding effortlessly.

candles for late-night study sessions. candlelight can be easier on the eyes than harsh artificial lighting, especially compared to screens or fluorescent lights.

spend time in museums. become familiar with artists and exhibitions, read the little signs, and write down interesting observations.

read philosophy, but don’t rush to have an opinion. let the questions linger, explore different perspectives, and give yourself time to see where you stand.

keep a brain dump notebook. always in your bag, ready for any passing thought. don’t worry about making it pretty—just write it down and return to it later.

find friends who care about academia. discussing what you’re learning makes it feel like conversation, not study.

my insta: @ malusokay

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⋆february journal prompts for reflections

hey lovelies!! mindy here...

here are some february journal prompts to gently guide your reflections + creative energy 🤍

~ write about the warmth of love in your life. how do you celebrate the small, everyday moments of affection?

~ reflect on a memory that feels like a cozy embrace. what made that moment so unforgettable?

~ explore the idea of self-love this february. list three ways you can nurture your heart every day.

~ jot down what makes your heart flutter. even if it's a song, a scene, or a quiet moment

~ write a letter to your future self about the kind of love you hope to receive + give.

~ describe a ritual that makes this month feel extra special. what little details transform a regular day into magic?

~ imagine a conversation with your heart. what gentle advice does it whisper to you when you need comfort?

~ list moments when you felt truly seen + appreciated. how did these moments shape your sense of self?

~ explore how you express gratitude for the people who fill your life with love. what are you most thankful for rn?

~ write about a challenge that taught you the true meaning of resilience + strength. how can this lesson guide you forward?

~ create a visual journal entry in words. describe the colors, textures, + scents that capture february for you.

~ reflect on what friendship means during this season. whom do you cherish the most, and why?

~ jot down your favorite self-care practices. how do they help you keep your heart nourished during chilly days?

~ write a poem or short story inspired by the beauty of winter transitioning into early spring. let your imagination run free.

~ imagine celebrating love with absolutely no boundaries. how does that ideal version of love make you feel?

~ list three things you admire most about yourself. let each one remind you of your inner glow.

~ explore the concept of vulnerability. what does it mean to open your heart without fear?

~ reflect on the power of words that uplift you. what is one phrase that has stayed with you, guiding you through tough times?

~ write about a dream or goal that feels tender + achievable. how will you nurture it this month?

~ create a gratitude list focused on love; in your heart, your relationships, + the love that surrounds you every day.

sending you the biggest virtual hug + all the good vibes!! hope these prompts bring clarity + warmth to your february moments rn!!

xoxo, mindy 🤍

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𝑇𝐻𝐸 75 𝑀𝐸𝐷𝐼𝑈𝑀 𝐶𝐻𝐴𝐿𝐿𝐸𝑁𝐺𝐸 : 𝑆𝑇𝑂𝑃 𝑀𝐴𝐾𝐼𝑁𝐺 𝐸𝑋𝐶𝑈𝑆𝐸𝑆 𝐴𝑁𝐷 𝐺𝐸𝑇 𝑇𝑂 𝑊𝑂𝑅𝐾

𝐴𝑙𝑟𝑖𝑔ℎ𝑡, 𝑙𝑒𝑡'𝑠 𝑐𝑢𝑡 𝑡ℎ𝑒 𝑓𝑙𝑢𝑓𝑓. 𝑌𝑜𝑢 𝑤𝑎𝑛𝑡 𝑟𝑒𝑠𝑢𝑙𝑡𝑠, 𝑟𝑖𝑔ℎ𝑡? 𝑇ℎ𝑒𝑛 𝑑𝑖𝑡𝑐ℎ 𝑡ℎ𝑒 "𝐼'𝑙𝑙 𝑠𝑡𝑎𝑟𝑡 𝑡𝑜𝑚𝑜𝑟𝑟𝑜𝑤" 𝑚𝑖𝑛𝑑𝑠𝑒𝑡 𝑎𝑛𝑑 𝑔𝑒𝑡 𝑠𝑒𝑟𝑖𝑜𝑢𝑠. 𝑇ℎ𝑒 75 𝑀𝑒𝑑𝑖𝑢𝑚 𝐶ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒 𝑖𝑠 ℎ𝑒𝑟𝑒 𝑡𝑜 𝑤ℎ𝑖𝑝 𝑦𝑜𝑢 𝑖𝑛𝑡𝑜 𝑠ℎ𝑎𝑝𝑒- 𝑚𝑒𝑛𝑡𝑎𝑙𝑙𝑦, 𝑝ℎ𝑦𝑠𝑖𝑐𝑎𝑙𝑙𝑦, 𝑎𝑛𝑑 𝑒𝑚𝑜𝑡𝑖𝑜𝑛𝑎𝑙𝑙𝑦. 𝐼𝑡'𝑠 𝑛𝑜𝑡 𝑎𝑠 𝑒𝑥𝑡𝑟𝑒𝑚𝑒 𝑎𝑠 75 𝐻𝑎𝑟𝑑, 𝑏𝑢𝑡 𝑑𝑜𝑛'𝑡 𝑔𝑒𝑡 𝑖𝑡 𝑡𝑤𝑖𝑠𝑡𝑒𝑑; 𝑖𝑡'𝑠 𝑠𝑡𝑖𝑙𝑙 𝑔𝑜𝑖𝑛𝑔 𝑡𝑜 𝑑𝑒𝑚𝑎𝑛𝑑 𝑒𝑓𝑓𝑜𝑟𝑡, 𝑑𝑖𝑠𝑐𝑖𝑝𝑙𝑖𝑛𝑒, 𝑎𝑛𝑑 𝑎 𝑧𝑒𝑟𝑜 𝑒𝑥𝑐𝑢𝑠𝑒𝑠 𝑎𝑡𝑡𝑖𝑡𝑢𝑑𝑒.

𝑌𝑜𝑢 𝑤𝑎𝑛𝑡 𝑐ℎ𝑎𝑛𝑔𝑒? 𝑆𝑡𝑜𝑝 𝑤𝑎𝑖𝑡𝑖𝑛𝑔 𝑓𝑜𝑟 𝑚𝑜𝑡𝑖𝑣𝑎𝑡𝑖𝑜𝑛 𝑎𝑛𝑑 𝑠𝑡𝑎𝑟𝑡 𝑏𝑢𝑖𝑙𝑑𝑖𝑛𝑔 ℎ𝑎𝑏𝑖𝑡𝑠. 𝐻𝑒𝑟𝑒'𝑠 ℎ𝑜𝑤 𝑡𝑜 𝑑𝑜 𝑖𝑡, 𝑛𝑜 𝑤ℎ𝑖𝑛𝑖𝑛𝑔 𝑎𝑙𝑙𝑜𝑤𝑒𝑑.

𝐷𝐴𝐼𝐿𝑌 𝑁𝑂𝑁-𝑁𝐸𝐺𝑂𝑇𝐼𝐴𝐵𝐿𝐸𝑆

1. 8,000 - 10,000 𝑆𝑡𝑒𝑝𝑠.

𝐷𝑜𝑛'𝑡 𝑎𝑐𝑡 𝑙𝑖𝑘𝑒 𝑤𝑎𝑙𝑘𝑖𝑛𝑔 𝑖𝑠 ℎ𝑎𝑟𝑑. 𝐺𝑒𝑡 𝑜𝑓𝑓 𝑦𝑜𝑢𝑟 𝑐𝑜𝑢𝑐ℎ, 𝑝𝑢𝑡 𝑜𝑛 𝑦𝑜𝑢𝑟 𝑠ℎ𝑜𝑒𝑠, 𝑎𝑛𝑑 𝑚𝑜𝑣𝑒. 𝑊𝑎𝑙𝑘 𝑡𝑜 𝑤𝑜𝑟𝑘, 𝑎𝑟𝑜𝑢𝑛𝑑 𝑡ℎ𝑒 𝑏𝑙𝑜𝑐𝑘, 𝑜𝑟 𝑝𝑎𝑐𝑒 𝑦𝑜𝑢𝑟 𝑟𝑜𝑜𝑚. 𝐽𝑢𝑠𝑡 𝑔𝑒𝑡 𝑖𝑡 𝑑𝑜𝑛𝑒.

2. 𝑁𝑜 𝐴𝑙𝑐𝑜ℎ𝑜𝑙, 𝑆𝑢𝑔𝑎𝑟𝑦 𝐷𝑟𝑖𝑛𝑘𝑠, 𝑜𝑟 𝐸𝑛𝑒𝑟𝑔𝑦 𝐷𝑟𝑖𝑛𝑘𝑠.

𝐼𝑓 𝑦𝑜𝑢 𝑛𝑒𝑒𝑑 𝑎 𝑠𝑢𝑔𝑎𝑟𝑦 𝑙𝑎𝑡𝑡𝑒 𝑜𝑟 𝑎 𝑣𝑜𝑑𝑘𝑎 𝑡𝑜𝑛𝑖𝑐 𝑡𝑜 𝑠𝑢𝑟𝑣𝑖𝑣𝑒, 𝑦𝑜𝑢'𝑟𝑒 𝑛𝑜𝑡 𝑟𝑒𝑎𝑑𝑦 𝑓𝑜𝑟 𝑡ℎ𝑖𝑠 𝑐ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒. 𝑆𝑡𝑖𝑐𝑘 𝑡𝑜 𝑤𝑎𝑡𝑒𝑟. 𝐼𝑡'𝑠 𝑛𝑜𝑡 𝑡ℎ𝑎�� 𝑑𝑒𝑒𝑝.

3. 𝐷𝑟𝑖𝑛𝑘 2 𝐿𝑖𝑡𝑒𝑟𝑠 𝑜𝑓 𝑊𝑎𝑡𝑒𝑟.

𝐵𝑒𝑖𝑛𝑔 𝑑𝑒ℎ𝑦𝑑𝑟𝑎𝑡𝑒𝑑 𝑖𝑠 𝑛𝑜𝑡 𝑎 𝑝𝑒𝑟𝑠𝑜𝑛𝑎𝑙𝑖𝑡𝑦 𝑡𝑟𝑎𝑖𝑡. 𝐷𝑟𝑖𝑛𝑘 𝑡ℎ𝑒 𝑤𝑎𝑡𝑒𝑟, 𝑜𝑟 𝑑𝑜𝑛'𝑡 𝑐𝑜𝑚𝑝𝑙𝑎𝑖𝑛 𝑤ℎ𝑒𝑛 𝑦𝑜𝑢 𝑓𝑒𝑒𝑙 𝑙𝑖𝑘𝑒 𝑡𝑟𝑎𝑠ℎ.

4. 𝑁𝑜 𝑆𝑛𝑎𝑐𝑘𝑖𝑛𝑔 𝐴𝑓𝑡𝑒𝑟 𝐷𝑖𝑛𝑛𝑒𝑟 (𝑈𝑛𝑙𝑒𝑠𝑠 𝑖𝑡'𝑠 𝐹𝑟𝑢𝑖𝑡).

𝑇ℎ𝑎𝑡 𝑚𝑖𝑑𝑛𝑖𝑔ℎ𝑡 𝑠𝑛𝑎𝑐𝑘 𝑖𝑠𝑛'𝑡 "𝑡𝑟𝑒𝑎𝑡𝑖𝑛𝑔 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓"- 𝑖𝑡'𝑠 𝑠𝑎𝑏𝑜𝑡𝑎𝑔𝑖𝑛𝑔 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓. 𝑊𝑎𝑛𝑡 𝑟𝑒𝑠𝑢𝑙𝑡𝑠? 𝐿𝑒𝑎𝑣𝑒 𝑡ℎ𝑒 𝑐ℎ𝑖𝑝𝑠 𝑎𝑙𝑜𝑛𝑒.

5. 𝐺𝑒𝑡 𝑎𝑡 𝐿𝑒𝑎𝑠𝑡 7 𝐻𝑜𝑢𝑟𝑠 𝑜𝑓 𝑆𝑙𝑒𝑒𝑝.

𝑆𝑡𝑜𝑝 𝑠𝑐𝑟𝑜𝑙𝑙𝑖𝑛𝑔 𝑡ℎ𝑟𝑜𝑢𝑔ℎ 𝑇𝑖𝑘𝑇𝑜𝑘 𝑎𝑡 1 𝑎.𝑚. 𝑌𝑜𝑢'𝑟𝑒 𝑛𝑜𝑡 𝑚𝑖𝑠𝑠𝑖𝑛𝑔 𝑎𝑛𝑦𝑡ℎ𝑖𝑛𝑔 𝑖𝑚𝑝𝑜𝑟𝑡𝑎𝑛𝑡. 𝑆𝑙𝑒𝑒𝑝 𝑖𝑠 𝑓𝑟𝑒𝑒, 𝑎𝑛𝑑 𝑖𝑡'𝑠 𝑡ℎ𝑒 𝑢𝑙𝑡𝑖𝑚𝑎𝑡𝑒 𝑙𝑖𝑓𝑒 ℎ𝑎𝑐𝑘.

6. 15-20 𝑀𝑖𝑛𝑢𝑡𝑒𝑠 𝑜𝑓 𝑎 𝑄𝑢𝑖𝑒𝑡 𝐴𝑐𝑡𝑖𝑣𝑖𝑡𝑦.

𝑌𝑜𝑢𝑟 𝑏𝑟𝑎𝑖𝑛 𝑖𝑠𝑛'𝑡 𝑎 𝑚𝑎𝑐ℎ𝑖𝑛𝑒. 𝑆𝑖𝑡 𝑑𝑜𝑤𝑛, 𝑠ℎ𝑢𝑡 𝑢𝑝, 𝑎𝑛𝑑 𝑑𝑜 𝑠𝑜𝑚𝑒𝑡ℎ𝑖𝑛𝑔 𝑐𝑎𝑙𝑚 𝑓𝑜𝑟 𝑜𝑛𝑐𝑒- 𝑟𝑒𝑎𝑑, 𝑗𝑜𝑢𝑟𝑛𝑎𝑙, 𝑐𝑜𝑙𝑜𝑟, 𝑤ℎ𝑎𝑡𝑒𝑣𝑒𝑟.

7. 10-𝑀𝑖𝑛𝑢𝑡𝑒 𝑄𝑢𝑖𝑐𝑘 𝐴𝑟𝑚 𝑊𝑜𝑟𝑘𝑜𝑢𝑡 𝑎𝑡 𝑁𝑖𝑔ℎ𝑡.

"𝐵𝑢𝑡 𝐼'𝑚 𝑡𝑖𝑟𝑒𝑑". 𝐺𝑢𝑒𝑠𝑠 𝑤ℎ𝑎𝑡? 𝐸𝑣𝑒𝑟𝑦𝑜𝑛𝑒'𝑠 𝑡𝑖𝑟𝑒𝑑. 𝑃𝑢𝑠ℎ 𝑡ℎ𝑟𝑜𝑢𝑔ℎ 𝑖𝑡 𝑎𝑚𝑑 𝑐𝑟𝑎𝑛𝑘 𝑜𝑢𝑡 𝑠𝑜𝑚𝑒 𝑎𝑟𝑚 𝑒𝑥𝑒𝑟𝑐𝑖𝑠𝑒𝑠. 𝑌𝑜𝑢'𝑙𝑙 𝑡ℎ𝑎𝑛𝑘 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓 𝑙𝑎𝑡𝑒𝑟.

8. 10-𝑀𝑖𝑛𝑢𝑡𝑒 𝑅𝑜𝑜𝑚 𝑇𝑖𝑑𝑦-𝑈𝑝.

𝑆𝑡𝑜𝑝 𝑙𝑖𝑣𝑖𝑛𝑔 𝑙𝑖𝑘𝑒 𝑎 𝑠𝑙𝑜𝑏. 𝑇𝑎𝑘𝑒 10 𝑚𝑖𝑛𝑢𝑡𝑒𝑠 𝑡𝑜 𝑐𝑙𝑒𝑎𝑛 𝑦𝑜𝑢𝑟 𝑠𝑝𝑎𝑐𝑒. 𝐴 𝑐𝑙𝑒𝑎𝑛 𝑟𝑜𝑜𝑚 𝑒𝑞𝑢𝑎𝑙𝑠 𝑎 𝑐𝑙𝑒𝑎𝑛 𝑚𝑖𝑛𝑑.

9. 𝐺𝑢𝑎 𝑆ℎ𝑎 𝑎𝑛𝑑 𝑆𝑘𝑖𝑛𝑐𝑎𝑟𝑒.

𝑌𝑜𝑢 𝑤𝑎𝑛𝑡 𝑔𝑙𝑜𝑤𝑖𝑛𝑔 𝑠𝑘𝑖𝑛? 𝑇ℎ𝑒𝑛 𝑎𝑐𝑡𝑢𝑎𝑙𝑙𝑦 𝑠𝑡𝑖𝑐𝑘 𝑡𝑜 𝑎 𝑟𝑜𝑢𝑡𝑖𝑛𝑒. 𝐼𝑡'𝑠 𝑛𝑜𝑡 𝑚𝑎𝑔𝑖𝑐- 𝑖𝑡'𝑠 𝑐𝑜𝑛𝑠𝑖𝑠𝑡𝑒𝑛𝑐𝑦.

𝑊𝐸𝐸𝐾𝐿𝑌 𝑅𝐸𝑄𝑈𝐼𝑅𝐸𝑀𝐸𝑁𝑇𝑆

1. 3-4 𝐺𝑦𝑚 𝑜𝑟 𝐻𝑜𝑚𝑒 𝑊𝑜𝑟𝑘𝑜𝑢𝑡𝑠.

𝑆𝑡𝑜𝑝 𝑤𝑎𝑖𝑡𝑖𝑛𝑔 𝑓𝑜𝑟 𝑡ℎ𝑒 "𝑝𝑒𝑟𝑓𝑒𝑐𝑡 𝑤𝑜𝑟𝑘𝑜𝑢𝑡 𝑝𝑙𝑎𝑛." 𝐽𝑢𝑠𝑡 𝑚𝑜𝑣𝑒. 𝐿𝑖𝑓𝑡 𝑤𝑒𝑖𝑔ℎ𝑡𝑠, 𝑓𝑜𝑙𝑙𝑜𝑤 𝑎 𝑌𝑜𝑢𝑡𝑢𝑏𝑒 𝑤𝑜𝑟𝑘𝑜𝑢𝑡, 𝑜𝑟 ℎ𝑖𝑡 𝑡ℎ𝑒 𝑔𝑦𝑚. 𝐶𝑜𝑛𝑠𝑖𝑠𝑡𝑒𝑛𝑐𝑦 > 𝑝𝑒𝑟𝑓𝑒𝑐𝑡𝑖𝑜𝑛.

2. 1 𝐶ℎ𝑒𝑎𝑡 𝑀𝑒𝑎𝑙.

𝑂𝑛𝑒. 𝑁𝑜𝑡 𝑎 𝑐ℎ𝑒𝑎𝑡 𝑤𝑒𝑒𝑘𝑒𝑛𝑑. 𝐸𝑛𝑗𝑜𝑦 𝑖𝑡, 𝑎𝑛𝑑 𝑡ℎ𝑒𝑛 𝑔𝑒𝑡 𝑏𝑎𝑐𝑘 𝑡𝑜 𝑤𝑜𝑟𝑘.

3. 𝑃𝑟𝑜𝑔𝑟𝑒𝑠𝑠 𝑃𝑖𝑐𝑡𝑢𝑟𝑒𝑠.

𝑆𝑡𝑜𝑝 𝑏𝑒𝑖𝑛𝑔 𝑒𝑚𝑏𝑎𝑟𝑟𝑎𝑠𝑠𝑒𝑑 𝑎𝑏𝑜𝑢𝑡 𝑤ℎ𝑒𝑟𝑒 𝑦𝑜𝑢 𝑎𝑟𝑒 𝑛𝑜𝑤. 𝑇𝑎𝑘𝑒 𝑡ℎ𝑒 𝑝𝑖𝑐𝑡𝑢𝑟𝑒𝑠. 𝑃𝑟𝑜𝑔𝑟𝑒𝑠𝑠 𝑖𝑠𝑛'𝑡 𝑎𝑙𝑤𝑎𝑦𝑠 𝑝𝑟𝑒𝑡𝑡𝑦, 𝑏𝑢𝑡 𝑖𝑡'𝑠 𝑤𝑜𝑟𝑡ℎ 𝑖𝑡.

4. 𝑀𝑒𝑎𝑙 𝑃𝑟𝑒𝑝 𝑓𝑜𝑟 𝑡ℎ𝑒 𝑊𝑒𝑒𝑘.

𝐷𝑜𝑛'𝑡 𝑐𝑟𝑦 𝑎𝑏𝑜𝑢𝑡 𝑏𝑒𝑖𝑛𝑔 𝑡𝑜𝑜 𝑏𝑢𝑠𝑦 𝑡𝑜 𝑒𝑎𝑡 ℎ𝑒𝑎𝑙𝑡ℎ𝑦. 𝑃𝑟𝑒𝑝 𝑦𝑜𝑢𝑟 𝑓𝑜𝑜𝑑, 𝑜𝑟 𝑘𝑒𝑒𝑝 𝑒𝑎𝑡𝑖𝑛𝑔 𝑗𝑢𝑛𝑘 𝑎𝑛𝑑 𝑠𝑡𝑎𝑦 𝑠𝑡𝑢𝑐𝑘. 𝑌𝑜𝑢𝑟 𝑐ℎ𝑜𝑖𝑐𝑒.

5. 𝑊𝑒𝑒𝑘𝑙𝑦 𝑅𝑒𝑓𝑙𝑒𝑐𝑡𝑖𝑜𝑛.

𝐵𝑒 ℎ𝑜𝑛𝑒𝑠𝑡 𝑤𝑖𝑡ℎ 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓. 𝐷𝑖𝑑 𝑦𝑜𝑢 𝑠𝑙𝑎𝑐𝑘 𝑜𝑓𝑓, 𝑜𝑟 𝑑𝑖𝑑 𝑦𝑜𝑢 𝑐𝑟𝑢𝑠ℎ 𝑖𝑡? 𝑁𝑜 𝑜𝑛𝑒'𝑠 𝑐𝑜𝑚𝑖𝑛𝑔 𝑡𝑜 𝑠𝑎𝑣𝑒 𝑦𝑜𝑢- 𝑖𝑡'𝑠 𝑜𝑛 𝑦𝑜𝑢 𝑡𝑜 𝑔𝑒𝑡 𝑏𝑒𝑡𝑡𝑒𝑟.

𝐸𝑋𝑇𝑅𝐴 𝑅𝑈𝐿𝐸𝑆 (𝐵𝐸𝐶𝐴𝑈𝑆𝐸 𝑌𝑂𝑈 𝐶𝐴𝑁 𝐴𝐿𝑊𝐴𝑌𝑆 𝐷𝑂 𝑀𝑂𝑅𝐸)

𝑀𝑜𝑟𝑛𝑖𝑛𝑔 𝑆𝑡𝑟𝑒𝑡𝑐ℎ/𝑌𝑜𝑔𝑎 : 𝑆𝑡𝑎𝑟𝑡 𝑦𝑜𝑢𝑟 𝑑𝑎𝑦 𝑙𝑖𝑘𝑒 𝑠𝑜𝑚𝑒𝑜𝑛𝑒 𝑤ℎ𝑜 𝑎𝑐𝑡𝑢𝑎𝑙𝑙𝑦 𝑐𝑎𝑟𝑒𝑠 𝑎𝑏𝑜𝑢𝑡 𝑡ℎ𝑒𝑖𝑟 ℎ𝑒𝑎𝑙𝑡ℎ.

𝐺𝑟𝑎𝑡𝑖𝑡𝑢𝑑𝑒 𝑃𝑟𝑎𝑐𝑡𝑖𝑐𝑒 : 𝑊𝑟𝑖𝑡𝑒 𝑑𝑜𝑤𝑛 3 𝑡ℎ𝑖𝑛𝑔𝑠 𝑦𝑜𝑢'𝑟𝑒 𝑡ℎ𝑎𝑛𝑘𝑓𝑢𝑙 𝑓𝑜𝑟.

𝐷𝑖𝑔𝑖𝑡𝑎𝑙 𝐷𝑒𝑡𝑜𝑥 𝑁𝑖𝑔ℎ𝑡 : 𝐺𝑖𝑣𝑒 𝑦𝑜𝑢𝑟 𝑏𝑟𝑎𝑖𝑛 𝑎 𝑏𝑟𝑒𝑎𝑘 𝑓𝑟𝑜𝑚 𝑐𝑜𝑛𝑠𝑡𝑎𝑛𝑡 𝑑𝑜𝑜𝑚-𝑠𝑐𝑟𝑜𝑙𝑙𝑖𝑛𝑔. 𝑆𝑒𝑟𝑖𝑜𝑢𝑠𝑙𝑦, 𝑖𝑡'𝑙𝑙 𝑠𝑢𝑟𝑣𝑖𝑣𝑒 𝑤𝑖𝑡ℎ𝑜𝑢𝑡 𝐼𝑛𝑠𝑡𝑎𝑔𝑟𝑎𝑚 𝑓𝑜𝑟 𝑜𝑛𝑒 𝑒𝑣𝑒𝑛𝑖𝑛𝑔.

𝐿𝑒𝑎𝑟𝑛 𝑆𝑜𝑚𝑒𝑡ℎ𝑖𝑛𝑔 𝑁𝑒𝑤 : 𝑃𝑖𝑐𝑘 𝑎 𝑠𝑘𝑖𝑙𝑙 𝑎𝑛𝑑 𝑐𝑜𝑚𝑚𝑖𝑡 𝑡𝑜 𝑖𝑡. 𝑌𝑜𝑢'𝑟𝑒 𝑤𝑎𝑠𝑡𝑖𝑛𝑔 𝑝𝑜𝑡𝑒𝑛𝑡𝑖𝑎𝑙 𝑒𝑣𝑒𝑟𝑦 𝑡𝑖𝑚𝑒 𝑦𝑜𝑢 𝑠𝑎𝑦, "𝐼 𝑤𝑖𝑠ℎ 𝐼 𝑘𝑛𝑒𝑤 ℎ𝑜𝑤 𝑡𝑜..."

𝑆𝑇𝑂𝑃 𝐶𝑂𝑀𝑃𝐿𝐴𝐼𝑁𝐼𝑁𝐺, 𝑆𝑇𝐴𝑅𝑇 𝐶𝐻𝐴𝑁𝐺𝐼𝑁𝐺

𝑇ℎ𝑒 75 𝑀𝑒𝑑𝑖𝑢𝑚 𝐶ℎ𝑎𝑙𝑙𝑒𝑛𝑔𝑒 𝑖𝑠 𝑑𝑜𝑎𝑏𝑙𝑒- 𝑏𝑢𝑡 𝑖𝑡'𝑠 𝑜𝑛𝑙𝑦 𝑒𝑓𝑓𝑒𝑐𝑡𝑖𝑣𝑒 𝑖𝑓 𝑦𝑜𝑢 𝑠𝑡𝑜𝑝 𝑚𝑎𝑘𝑖𝑛𝑔 𝑒𝑥𝑐𝑢𝑠𝑒𝑠. 𝑌𝑜𝑢 𝑤𝑜𝑛'𝑡 𝑎𝑙𝑤𝑎𝑦𝑠 𝑓𝑒𝑒𝑙 𝑙𝑖𝑘𝑒 𝑑𝑜𝑖𝑛𝑔 𝑡ℎ𝑒 𝑤𝑜𝑟𝑘, 𝑏𝑢𝑡 𝑔𝑢𝑒𝑠𝑠 𝑤ℎ𝑎𝑡? 𝑇ℎ𝑎𝑡'𝑠 𝑙𝑖𝑓𝑒. 𝑆ℎ𝑜𝑤 𝑢𝑝 𝑎𝑛𝑦𝑤𝑎𝑦.

𝐼𝑓 𝑦𝑜𝑢'𝑟𝑒 𝑛𝑜𝑡 𝑟𝑒𝑎𝑑𝑦 𝑡𝑜 𝑐𝑜𝑚𝑚𝑖𝑡, 𝑑𝑜𝑛'𝑡 𝑏𝑜𝑡ℎ𝑒𝑟 𝑠𝑡𝑎𝑟𝑡𝑖𝑛𝑔. 𝐵𝑢𝑡 𝑖𝑓 𝑦𝑜𝑢'𝑟𝑒 𝑠𝑒𝑟𝑖𝑜𝑢𝑠 𝑎𝑏𝑜𝑢𝑡 𝑏𝑒𝑐𝑜𝑚𝑖𝑛𝑔 𝑡ℎ𝑒 𝑏𝑒𝑠𝑡 𝑣𝑒𝑟𝑠𝑖𝑜𝑛 𝑜𝑓 𝑦𝑜𝑢𝑟𝑠𝑒𝑙𝑓, 𝑡ℎ𝑒𝑛 𝑔𝑒𝑡 𝑚𝑜𝑣𝑖𝑛𝑔. 𝑇𝑖𝑚𝑒'𝑠 𝑡𝑖𝑐𝑘𝑖𝑛𝑔.

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BOOMSHAKALAKA😭😭😭

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Inspiration for Draco Malfoy in Chapter 2 of the "Scars We Keep"

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25 ways to be a little more punk in 2025

Cut fast fashion - buy used, learn to mend and/or make your own clothes, buy fewer clothes less often so you can save up for ethically made quality

Cancel subscriptions - relearn how to pirate media, spend $10/month buying a digital album from a small artist instead of on Spotify, stream on free services since the paid ones make you watch ads anyway

Green your community - there's lots of ways to do this, like seedbombing or joining a community garden or organizing neighborhood trash pickups

Be kind - stop to give directions, check on stopped cars, smile at kids, let people cut you in line, offer to get stuff off the high shelf, hold the door, ask people if they're okay

Intervene - learn bystander intervention techniques and be prepared to use them, even if it feels awkward

Get closer to your food - grow it yourself, can and preserve it, buy from a farmstand, learn where it's from, go fishing, make it from scratch, learn a new ingredient

Use opensource software - try LibreOffice, try Reaper, learn Linux, use a free Photoshop clone. The next time an app tries to force you to pay, look to see if there's an opensource alternative

Make less trash - start a compost, be mindful of packaging, find another use for that plastic, make it a challenge for yourself!

Get involved in local politics - show up at meetings for city council, the zoning commission, the park district, school boards; fight the NIMBYs that always show up and force them to focus on the things impacting the most vulnerable folks in your community

DIY > fashion - shake off the obsession with pristine presentation that you've been taught! Cut your own hair, use homemade cosmetics, exchange mani/pedis with friends, make your own jewelry, duct tape those broken headphones!

Ditch Google - Chromium browsers (which is almost all of them) are now bloated spyware, and Google search sucks now, so why not finally make the jump to Firefox and another search like DuckDuckGo? Or put the Wikipedia app on your phone and look things up there?

Forage - learn about local edible plants and how to safely and sustainably harvest them or go find fruit trees and such accessible to the public.

Volunteer - every week tutoring at the library or once a month at the humane society or twice a year serving food at the soup kitchen, you can find something that matches your availability

Help your neighbors - which means you have to meet them first and find out how you can help (including your unhoused neighbors), like elderly or disabled folks that might need help with yardwork or who that escape artist dog belongs to or whether the police have been hassling people sleeping rough

Fix stuff - the next time something breaks (a small appliance, an electronic, a piece of furniture, etc.), see if you can figure out what's wrong with it, if there are tutorials on fixing it, or if you can order a replacement part from the manufacturer instead of trashing the whole thing

Mix up your transit - find out what's walkable, try biking instead of driving, try public transit and complain to the city if it sucks, take a train instead of a plane, start a carpool at work

Engage in the arts - go see a local play, check out an art gallery or a small museum, buy art from the farmer's market

Go to the library - to check out a book or a movie or a CD, to use the computers or the printer, to find out if they have other weird rentals like a seed library or luggage, to use meeting space, to file your taxes, to take a class, to ask question

Listen local - see what's happening at local music venues or other events where local musicians will be performing, stop for buskers, find a favorite artist, and support them

Buy local - it's less convenient than online shopping or going to a big box store that sells everything, but try buying what you can from small local shops in your area

Become unmarketable - there are a lot of ways you can disrupt your online marketing surveillance, including buying less, using decoy emails, deleting or removing permissions from apps that spy on you, checking your privacy settings, not clicking advertising links, and...

Use cash - go to the bank and take out cash instead of using your credit card or e-payment for everything! It's better on small businesses and it's untraceable

Give what you can - as capitalism churns on, normal shmucks have less and less, so think about what you can give (time, money, skills, space, stuff) and how it will make the most impact

Talk about wages - with your coworkers, with your friends, while unionizing! Stop thinking about wages as a measure of your worth and talk about whether or not the bosses are paying fairly for the labor they receive

Think about wealthflow - there are a thousand little mechanisms that corporations and billionaires use to capture wealth from the lower class: fees for transactions, interest, vendor platforms, subscriptions, and more. Start thinking about where your money goes, how and where it's getting captured and removed from our class, and where you have the ability to cut off the flow and pass cash directly to your fellow working class people

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workouts & stretches for posture

🤍 5 minute everyday pilates back routine by lidia mera

🤍 8 minute fix for neck hump by yuuka sagwa

🤍 8 minute upper body stretch by mizi

🤍 10 minute fix forward head & neck posture by mizi

🤍 10 minute fix your posture pilates style stretch by eleni fit

🤍 10 minute workout & stretch for round back by pamela reif

🤍 10 minute slim back & better posture by emi wong

🤍 10 minute fix posture & reduce back pain by mady morrison

🤍 20 minute posture correction by akshaya agnes

🤍 25 minute workout for better posture by growingannanas

🤍 25 minute pilates for better posture by move with nicole

🤍 30 minute pilates for upper body & posture by move with nicole

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25 Self-Improvement Hacks to Level Up Your Life⋆🍓.

Start each day by making your bed—instant productivity boost.

Plan your week with a pastel-colored planner or digital aesthetic template.

Set monthly intentions instead of overwhelming resolutions.

Learn a new skill every quarter, like calligraphy or coding.

Invest in quality over quantity (this applies to friends and shoes).

Schedule your “glow-up” days—DIY spa treatments, anyone?

Create a “success playlist” for studying or working out.

Listen to podcasts during commutes (multitasking = efficiency).

Take aesthetic notes using color-coded pens and highlighters.

Start a “things I love” gratitude list.

Implement a digital detox every Sunday.

Read at least one self-help book per month (hello, Atomic Habits).

Wake up 15 minutes earlier to avoid rushing.

Commit to a skincare morning and nighttime routine.

Learn to say “no” to protect your peace.

Create a morning mantra and repeat it every day.

Try monthly challenges (like daily journaling or yoga).

Write down your goals and review them weekly.

Spend time in nature to reset your mindset.

Journal about your dream life and take actionable steps.

Break down big goals into tiny, manageable tasks.

Surround yourself with inspiring people or creators.

Organize your phone with aesthetic folders and wallpapers.

Romanticize drinking water with chic glasses or infused flavors.

Reward yourself for small wins—progress deserves celebration.

[simodots]

Hey girl love the work outs! Just wondering if you have any suggestions for fupa workouts or lower abs! Love you queen xx

hi lovely! if you want to lose your fupa, the main thing you have to do is work on fat loss through a calorie deficit. that area is a really difficult area to lose fat from for women because of hormones and how we carry our weight, but through a calorie deficit and incorporating some exercise to tighten the muscles in that area, you should be able to see a difference!

lower ab workouts

5 minute lower abs by bailey brown

5 minute everyday pilates lower abs by lidia mera

8 minute lower abs by eylem abaci

8 minute lower abs & waist by bailey brown

10 minute intense lower abs by gloria song

10 minute lower ab workout by gainsbybrains

10 minute lower ab workout by eleni fit

10 minute lower ab workout by eylem abaci

10 minute intense lower abs & core by gainsbybrains

10 minute lower abs pilates workout by lidia mera

10 minute lower ab workout by pamela reif

10 minute lower belly burn by emi wong

10 minute lower abs workout by madfit

10 minute lower abs workout by fitbymik

10 minute best lower ab exercises by madfit

10 minute lower abs by madfit

10 minute beginner lower ab workout by madfit

10 minute intense lower abs by caroline girvan

10 minute lower abs workout by madfit

15 minute lower abs workout by move with nicole

20 minute lower abs workout by madfit

20 minute intense standing lower belly burn by growwithjo

[simodots]

4theitgirls masterlist

workout posts

🎀 30 day workout plan

🎀 “how much exercise should i be doing?”

🎀 all about mobility

🎀 all about yin yoga

🎀 barre workouts

🎀 beginner guide to pilates

🎀 beginner pilates routines

🎀 cardio routines

🎀 december 2024 workout plan

🎀 fitness tips from adriana lima

🎀 full body workout routines

🎀 lower body workout routines

🎀 mat workouts

🎀 mat workouts pt. 2

🎀 non-yoga stretch routines

🎀 november 2024 workout plan

🎀 pilates routines

🎀 standing workout routines

🎀 tone and flexibility workout routines

🎀 workout plan for beginners

🎀 workouts and stretches for your period

🎀 workouts and stretches you can do in bed

🎀 workout youtube channels

🎀 workout youtube channels pt. 2

🎀 yoga routines

study posts

📖 study like blair waldorf

📖 study like elle woods

📖 study methods

📖 study like paris geller

📖 ways to romanticize school

📖 ways to stay organized in school

📖 youtube channels for study motivation

bookish posts

🍵 november 2024 book journal

🍵 youtube channels for the book girlies

miscellaneous posts

🍸 a guide to blair waldorf

🍸 christmas gift ideas

🍸 cycle synching

🍸 how to build a routine

🍸 it girl spring cleaning

🍸 it girl youtube channels

🍸 it girl youtube channels pt. 2

🍸 productive ways to fill your notebooks

🍸 productivity apps for self improvement

[simodots]

30 Ways to Romanticize Your Life 🌸

Life is more beautiful when you slow down and notice the magic around you. Here's how to romanticize your everyday moments:

 Wake up early to watch the sunrise.

Use your favorite mug for morning tea or coffee.

Write love letters to yourself in a journal.

Go on a solo date to a cozy café.

Light a candle while you work or study.

Play soft instrumental music while cooking.

Take a walk in nature without your phone.

Organize your desk with pastel stationery.

Capture small moments with a disposable camera.

Make your bed every morning.

Wear an outfit that makes you feel confident.

Add fresh flowers to your space.

Watch your favorite childhood movie.

Dance in your room to nostalgic music.

Try a new skincare routine.

Write down three things you're grateful for every day.

Learn calligraphy or start a creative hobby.

Keep a collection of your favorite poems.

Use a fancy pen for your daily notes.

Take a luxurious bubble bath.

Treat yourself to your favorite dessert.

Read a book that inspires you.

Keep a vision board of your dreams.

Watch the stars on a clear night.

Use aromatherapy oils for relaxation.

Write a letter to your future self.

Wear perfume even if you’re staying home.

Set up a cozy nook for reading or journaling.

Look for beauty in small details.

Smile at yourself in the mirror every morning.