#Clean girl

[4theitgirls]

workouts & stretches you can do in bed

* youtube channel dayana wang has tons of short bed workouts!

5 minute stretch by eylem abaci

5 minute yoga by yoga with kassandra

6 minute stretch by pamela reif

8 minute de-bloating stretch by gloria song

10 minute abs by emi wong

10 minute abs & thighs by emi wong

10 minute sitting upper body by emi wong

10 minute stretch by emi wong

10 minute sitting back workout & stretch by emi wong

10 minute stretch by emi wong

10 minute abs by emi wong

10 minute upper body workout & stretch by emi wong

10 minute stress & headache relief stretch/massage by emi wong

10 minute sitting arm workout by hailey c.

10 minute yoga by yoga with kassandra

10 minute yoga stretch by yoga with bird

10 minute yoga by jess yoga

12 minute full body by vicky justiz

14 minute full body by roberta’s gym

15 minute leg workout & stretch by emi wong

15 minute full body by hailey c.

15 minute legs by emi wong

15 minute lower abs by mizi

15 minute stretch by blogilates

15 minute yoga by boho beautiful yoga

20 minute abs & legs by emi wong

24 minute full body by roberta’s gym

30 minute yoga by yoga with kassandra

[poleriri]

[addisonbae]

[kathfsm]

perfect perfect!🤍✨❄️

an angels perfect winter morning: a guide . ݁₊ ⊹ . ݁˖ . ݁

hi angels! this winter i want to perfect my morning routine. i struggle alot with sleep and energy levels, especially during the first few weeks of winter so this guide is a perfect way for me to ensure i have enough energy to get on with a busy and full day and achieve all my goals! while i cant do all of this every day what i try to do is pick a few things to prioritise daily. i hope you enjoy this and find some good routine inspo! especially if you struggle a bit with slumps during the colder months. enjoy.

school/work days - 20 step routine . ݁₊ ⊹ . ݁˖ . ݁

wake up at 6:30 - 70:00.

open curtains and window (if not raining), let air circulate.

do a quick five or ten minute yoga/stretch routine while you watch the sunrise.

make bed (studies suggest its better to let your bed freshen with the sheets unmade first thing to stop the growth of certain bacteria etc).

dress.

clean teeth and floss.

drink glass of lemon water and salt (for natural electrolytes).

start packing lunch or snacks needed for the day.

make a cup of tea (my favourites are chai, green tea or matcha).

make breakfast (my go tos at the moment are turkey bacon and scrambled eggs, sautéed apple and yogurt or a porridge/oatmeal bowl).

clean teeth and mouthwash.

do am skincare.

style hair and jewellery.

make sure bag is fully packed.

journal for a few minutes and plan day.

read or listen to a podcast.

ensure all school work is up together/everything prepared for work.

fill up water bottle for the day.

set up room for when home, leave a cute lamp on, make sure your desk is tidy, lay out evening clothes etc.

put on motivational/winter playlist!

weekends - 20 steps . ݁₊ ⊹ . ݁˖ . ݁

wake up at 8 - 8:30.

open curtains and window.

ten minute yoga/stretch routine.

tidy room and make bed.

get dressed in workout clothes.

do a five minute oil pull then clean teeth.

drink glass of lemon water with salt.

make breakfast and a tea (i normally put mine in a travel mug).

fill up water bottle.

clean teeth and am skincare.

if weather nice go on a little morning walk (half an hour to forty minutes).

journal and light a candle, plan day.

workout (i aim to workout for an hour to an hour and a half now weekends).

have a shower.

body lotions/moisturiser.

file nails.

start any work/projects needed, aim to get all finished by end of morning.

during breaks read or listen to podcast.

start weekend clean of room, change bedsheets, clean surfaces etc.

spend time with family or friends!

i want my winter mornings to be slow and mindful, focused on caring for my body and mind and doing what i can to make this time of the year easier and gentle on every part of me! there are lots of complexities within these routines so consider this a fairly basic, un-detailed guide. i might try to make a guide for any changes i make during the winter/as it gets colder if that would interest you angels? thank you for reading and have a great start to winter!

love, m.

[vanilllagirlss]

[paper-heartss]

gorgeous gorgeous girls do not give up💆🏼‍♀️💅🏼

[rebel-girl-queen-of-my-world]

Infectious skin diseases are spreading rapidly in Gaza – and part of the reason is because Israel is blocking soap from entering the enclave. ⁣

⁣

Limited access to water, unhygienic conditions in cramped tents and the destruction of Gaza’s sewage and sanitation system is making it even worse. ⁣

⁣

Israel is restricting humanitarian organizations from delivering soap into Gaza, and aid workers who try to bring it in have had it confiscated. ⁣

⁣

…⁣

Producer: Aina J. Khan ⁣

Senior Video Editor: Ben Angeloni⁣

⁣

#Gaza #IsraeliBlockade #IsraeliOccupation #Palestine ⁣

[annamfsorenns]

[4theitgirls]

full body workout routines

with weights

30 minute full body dumbbell workout by bigsis

30 minute muscle up & fat down by bigsis

30 minute full body pilates style sculpt by madfit

30 minute toning & strength by madfit

30 minute full body strength by madfit

30 minute full body sculpt by madfit

30 minute full body dumbbell workout by madfit

30 minute all standing dumbbell workout by mizi

30 minute full body sculpt by madfit

30 minute sculpt & strengthen by fitbymik

30 minute dumbbell strength x pilates by fitbymik

30 minute dumbbell strength & pilates by fitbymik

30 minute full body build & burn by squatcouple

40 minute full body dumbbell workout by mizi

40 minute full body hourglass workout by olivia lawson

40 minute killer strength by growingannanas

45 minute cardio & strength by eleni fit

45 minute hourglass dumbbell workout by olivia lawson

45 minute full body strength by madfit

50 minute full body dumbbell workout by bigsis

without weights

25 minute kpop idol body workout by lena snow

30 minute full body fat burn by emi wong

30 minute dancer sculpt by madfit

30 minute small-space friendly full body workout by madfit

30 minute full body workout by madfit

30 minute full body hiit by madfit

30 minute full body hiit by madfit

30 minute stretch & tone by madfit

30 minute stretch & tone by madfit

30 minute full body hourglass workout by lena snow

30 minute full body sculpt by madfit

30 minute low impact full body sculpt by madfit

30 minute hourglass workout by mizi

40 minute full body build & burn by squatcouple

45 minute full body fat burn by emi wong

50 minute full body workout by april han

1 hour full body fat burn by emi wong

1 hour full body workout by mizi

1 hour full body workout by caroline girvan

1 hour full body workout by caroline girvan

[poleriri]

[ssugar4thepill]

when he claims to “have experience with women” but cant have an interesting conversation without mentioning something sexual..

[5starfendi]

such a matcha girlie 🍵🦢🩰

[vanilllagirlss]

[paper-heartss]

💓you’re defined by the way you treat others, not by the way they treat you💓

[angel-dustblgs]

Daily check in - Day 1

Hi guyss!! So I decided to start this series because I think it could help me with my commitment issues and get the motivation I need to actually change my life. I won't probably do it every single day because my schedule is extremely busy, but I'll try to stick to it and be true with myself and you here.

Workout: rest day, can't even take one though so I:

played handball in p.e (25 minutes)

did 100 jumping jacks, 10 burpees and 5 push ups

Steps: 13 200

Eating:

I really binged all day, had like 13 cookies, 200 grams of peanuts, a lot of chips and a lot of bread too, probs 650 cals over maintenance. This is exactly the reason why I'm starting the series, to get back on track and stop the bingeing.

Water:

2.25 liters

Sleep:

6 hours, bad quality

Studying:

2 hours of tutoring + revising for the final exam

Self care:

Winter depression be hitting HARD, really can't be bothered to take care of myself (should have washed my hair 3 days ago but here I am), takes me AGES to go and brush my teeth and do my skincare (did it tho!!)

Emotion of the day:

Happiness (got the best mark in physics and I really enjoyed class today, also I really loved all the food I had, even if I binge-ate it. Food truly makes me happy and I don't regret a single thing!)

Thoughts for tomorrow:

I wish to improve my relationship with food and not binge tomorrow (I've been binging everyday for the last week)

Be really active and raise my hand in physics and chemistry

Healthy and really high protein meals + strength workouts, hitting arms again probably