#at home pilates

[prosperidadepessual]

Got sore muscles? Learn the best stretches to ease your discomfort and enhance your flexibility. These simple stretches will help you recover quickly and feel great. Click the link to get started and stretch your way to relief today!

✅Balmorex Pro Website: https://bit.ly/BalmorexPro-bigdeal

[dollfacedarkskin]

[imelda-0hh]

The struggle continues 🙆🏽‍♀️

[dreamgirlglowup]

₊˚⊹♡ my body and mind are at peace ♡⊹₊˚

~

Subscribe to my yt channel:

🎀 dream girl glow up 🎀

[soleauclub]

Tiny Wellness Habits That Make a Huge Difference

by Soleau Club

Most of us aren’t lacking discipline—we’re just tired of doing too much. Enter: micro wellness. Tiny, almost unnoticeable habits that sneak into your day, upgrade your life, and make you look like that girl without even trying.

No 5AM alarms. No 12-step morning routines. Just vibes and small shifts with big payoffs.

Hydration... But Make It Pretty

Before coffee, before texts, before scrolling—start your day with a glam glass of water. Bonus points for:

Lemon or lime

A pinch of sea salt

Chlorophyll drops if you’re feeling mysterious Hydration is the original glow-up, and your body will literally thank you with better skin, better digestion, and fewer "why do I feel like death?" mornings.

1-Minute Morning Movement

Not a workout. Just a vibe shift.

Cat-cow stretches

A big full-body yawn

Reaching to the ceiling like you’re grabbing your dream life You’re not breaking a sweat—you’re reminding your body that it’s alive, hot, and ready to slay.

Dry Brushing Before You Shower

Takes two minutes, makes you feel like a Greek goddess. It supports lymphatic drainage, smoothes skin, and wakes you up better than espresso. Get that brush. Go in upward strokes. Look expensive while doing it.

Standing Tall Like You Have a Trust Fund

Good posture literally changes your energy. Shoulders back, chin slightly up, stomach softly pulled in. You're not slouching—you're channeling your highest self.

This tiny switch instantly gives “rich girl who owns crystals and her condo.”

Deep Breaths Instead of Doomscrolls

Before you open Instagram, take three slow breaths. Sounds boring, but this reclaims your nervous system. Start your day in your own energy instead of 82 strangers’.

Upgraded Snacks

Tiny tweak: swap your snack for something with protein, fiber, or healthy fats.

Almonds with sea salt

Hard boiled eggs with hot sauce

Dark chocolate + coconut yogurt Suddenly your snack isn’t sabotaging your glow—it’s supporting it.

Walk and Talk

Next time you’re on a call with your bestie, walk. Boom: social connection, movement, and sunlight. You just wellness-hacked your gossip session. Iconic.

Screens Off, Lights Low by 9PM

You don’t have to sleep at 9, but dimming the lights and stepping away from the scroll makes your brain chill TF out. Your circadian rhythm is begging you to romanticize your wind-down.

Silk Pillowcases, Period.

They’re not just cute—they’re also good for your skin, your hair, and your main character dreams. It’s the kind of tiny swap that makes your night feel like a spa.

Lip Balm, Hand Cream, Gratitude List

Before bed: hydrate your lips, moisturize your hands, write three things you loved today. That’s it. Your nervous system just exhaled.

Final thought: Wellness doesn’t need to be a full-time job or a 50-item checklist. The real glow-up? Doing less, but doing it with intention. Sprinkle these tiny habits into your day and let them work their magic.

Follow @soleauclub for more lazy-girl luxury, wellness that doesn’t feel like homework, and high-vibe habits that actually fit your life.

[l3v5ha]

#SEVERANCE: [ i'm a busy woman ... ]

[sweetsitara]

[vskitty]

jan - feb weekly workout schedule

monday: upper body & core strength

goal: build lean muscle in arms and strengthen core.

warm-up: everyday full body pilates - 10 min

arms:

slim arms in 1 week - 10 min

optional: toned arms with dumbbells - 20 min

core: get abs in 2 weeks | abs workout challenge - 10 min

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get a flexible back fast! - 10 min

tuesday: leg flexibility & splits

goal: work towards front and middle splits.

warm-up: everyday full body pilates - 10 min

flexibility:

full body stretch for flexibility - 20 mins

intense hamstring repair yoga routine - 25 mins

wednesday: lower body & glutes

goal: tone legs and grow glutes.

warm-up: everyday full body pilates - 10 min

arms: slim arms in 1 week - 10 min

glutes:

30-day fat burn: legs & butt shaper - 10 min

or option 2: best at-home booty workout - 20 min

legs: toning ballet legs workout for sculpting, lengthening and strengthening - 25 mins

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get a flexible back fast! - 10 min

thursday: back flexibility & posture

goal: improve back flexibility and posture.

warm-up: everyday full body pilates - 10 min

strength & mobility:

shoulder & back mobility workout - 10 min

fix your posture - 10 min

flexibility: 

stretch for splits (front splits flexibility routine) - 15 min

how to get a flexible back fast! - 10 min

optional: deepen your arch | back stretch routine | spinal flexibility - improve posture - 10 min

friday: full body strength & core

goal: engage full body strength, focusing on core and arms.

warm-up: everyday full body pilates - 10 min

strength:

ballet back & arms sculpting workout - 10 min

ballet legs & core workout - 20 min

flexibility: full body stretch for flexibility - 20 min

saturday: deep stretch & legs

goal: deepen flexibility, focusing on legs and hips.

warm-up: everyday full body pilates - 10 min

strength: toning ballet legs workout for sculpting, lengthening and strengthening - 25 min

flexibility:

how to get a flexible back fast! - 10 min

get your splits | hip flexibility | splits challenge - 20 min

intense hamstring repair yoga - 25 min

sunday: active recovery / light stretch

goal: relax, relieve tension, and lightly stretch.

active movement: walk or gentle yoga flow - 30–60 min

flexibility: bedtime stretches for relaxation - 10 min

[vxtcher]

Routines and habits

[healthilyathome]

[libra-doll]

pink pilates princess ౨ৎ

[dollfacedarkskin]

[romeclipse]

[dreamgirlglowup]

yoga

pink pilates princess

matcha

it girl

self love

🎀 🤍ྀིྀི 🩰 🍵

Check out my yt channel:

💖 dream girl glow up 💖

[soleauclub]

How to Prep Your Meals Like a Hot Girl (And Actually Stick to It)

by Soleau Club / www.soleauclub.com

Meal prepping sounds like a dream—until it becomes a nightmare of Tupperware, random ingredients, and not being able to tell the difference between your quinoa and your brown rice after a long week. But if you’re here, it’s because you know the secret to looking hot, feeling good, and living your best life is consistency—and that starts with what’s in your fridge. So, let’s break down how to prep your meals like the boss you are (and actually stick to it).

1. Keep It Simple, Babe

One of the biggest mistakes I see is trying to meal prep like you're about to enter a Michelin-star kitchen. Newsflash: You don’t need to be gourmet to eat well. Keeping it simple is key. Think protein, veggies, and grains. It’s easy to mix and match, and you won’t feel overwhelmed by 15 different ingredients.

Protein: Chicken, salmon, tofu, ground turkey, eggs—whatever floats your boat.

Veggies: Broccoli, kale, bell peppers, spinach—buy a few of your favorites and get creative.

Grains: Quinoa, rice, or sweet potatoes—these are your base.

If you stick to a few basic ingredients that you love, you’ll be able to rotate meals easily and always have something tasty (and hot girl-approved) waiting for you.

2. Invest in Quality Storage (Trust Me, It's Worth It)

Hot girls know the value of a good container—it's not just about looks, it’s about keeping your food fresh and your life organized. Invest in airtight, stackable containers that you can grab easily when you’re rushing out the door. Bonus points if they’re clear, so you can see what’s inside (no one has time for mystery meals).

Pro tip: Get a set of glass containers. They’re durable, microwave-safe, and won’t stain with your marinara sauce. Plus, they look way more Instagrammable than plastic containers.

3. Plan Your Week, Then Prep for It

To keep the meal prep vibe smooth and easy, plan your week first. Are you going to be extra busy one day? Maybe prep a bigger portion of your favorite salad or stir-fry. Are you going out on the weekend? Plan your meals around that so you’re not scrambling to cook the night before.

A simple plan for the week can be as easy as:

Monday/Wednesday/Friday: Salad bowls with grilled chicken, avocado, and quinoa

Tuesday/Thursday: Stir fry with tofu, veggies, and brown rice

Snack: Pre-portioned hummus cups, protein bars, or fruit

Planning ahead means you won’t have to think about what to eat at the end of a long day—and we all know, decision fatigue is real.

4. Make It Fun with Flavor & Spices

Nothing gets boring faster than bland meals. Hot girls don’t do bland, and neither should you. Spice things up with a range of herbs, spices, and sauces that can turn your meal into a masterpiece.

Herbs: Fresh cilantro, parsley, thyme, basil. They’re easy to add and totally elevate a meal.

Spices: Cumin, smoked paprika, turmeric, chili flakes. A little spice goes a long way.

Sauces: Make a batch of your favorite sauce—think tahini dressing, spicy mayo, or balsamic glaze—and drizzle it over your meals for an instant flavor upgrade.

By mixing up your spices and condiments, you’ll make each meal feel new and exciting, even if it’s the 4th time eating it in a week.

5. Prep for Busy Days (And Don’t Forget Snacks)

The key to sticking to your meal prep routine is being prepared for those days when you’re too tired or busy to cook. That’s where snacks come in, and trust me, having your go-to snack stash will save your life.

Healthy snacks: Think pre-portioned bags of almonds, protein bars, yogurt, or even pre-chopped veggies with hummus.

Meal components: Have cooked protein and grains ready to go so that on crazy days, all you need to do is assemble. Mix-and-match bowls are your friend here.

Hot girls never let themselves get hangry. Prep for your busy days, and you’ll never fall victim to fast food again.

6. Get Comfortable with Batch Cooking

Batch cooking doesn’t mean cooking for hours on end. Instead, cook a big batch of something versatile (like grilled chicken or roasted sweet potatoes) that you can use in different meals throughout the week.

Roast veggies: Roasting a big batch of veggies (sweet potatoes, Brussels sprouts, zucchini) means you’ve got a flavorful side dish or base for bowls that’s ready to go.

Grill protein: Grill or bake a large portion of protein and store it in your fridge for easy additions to salads, bowls, or wraps.

Batch cooking means you’re saving time and energy, which makes sticking to your meal prep routine way easier. And trust, once you get into the groove of it, you’ll feel like a wellness queen.

7. Make It a Ritual, Not a Chore

If meal prepping feels like a chore, you won’t stick with it. Hot girls don’t do things they hate. Instead, turn meal prep into a relaxing, fun ritual.

Put on a podcast or your favorite playlist: Set the mood while chopping veggies and grilling chicken. You’re not just cooking, you’re curating your wellness.

Get creative: Experiment with new recipes, sauces, and combinations that make your meals feel more like a treat than a task.

Meal prep doesn’t have to be boring—it’s your chance to take control of your week and fuel your body like the goddess you are.

8. Don’t Beat Yourself Up

Sometimes, life happens. Maybe you forgot to prep one week, or you get too busy and skip a meal. That’s okay. The key to sticking with it is not letting one missed meal prep session throw you off completely. Take it as a learning moment, reset, and come back stronger the next week.

Perfection isn’t the goal—consistency is. So, be kind to yourself and just keep showing up for your wellness.

So...

Meal prep doesn’t have to be a daunting task. With a little planning, some quality containers, and a pinch of spice, you’ll have your meals ready to fuel you through your busy days. The secret is to keep it simple, make it enjoyable, and never stress over a little imperfection.

Ready to go hardcore with your clean girl routine? Follow Soleau Club on Tumblr for more daily challenges, catch our YouTube videos every Sunday for new routines, and stay connected with us on TikTok and Instagram (@soleauclub) for all the inspo and accountability you need. For it-girl wellness accessories and free US shipping, shop online at www.soleauclub.com

[glowup-princess]

I need help to know what aspect of my life I can improve. I am working on my self-confidence, improving my creativity, health, and college study.

Left your tips or ideas to keep improving so everyone can get help too <3

PD: i am also open to requests in my asks <3