#exercise as self care

[4theitgirls]

december workout plan

day 1: 30 minute cardio + 10 minute yoga

day 2: 30 minute dumbbell cardio + 8 minute stretch

day 3: 30 minute lower body + 15 minute leg stretch

day 4: 30 minute arms & abs + 10 minute yoga

day 5: 44 minute metabolic conditioning

day 6: 10 minute abs + 30 minute yoga

day 7: 30 minute hiit w/ weights + 15 minute stretch

day 8: rest day OR 30 minute walking cardio + 8 minute stretch

day 9: 36 minute strength & cardio + 15 minute stretch

day 10: 30 minute lower body + 15 minute leg stretch

day 11: 5 minute warm up + 30 minute upper body & core + 8 minute stretch

day 12: 38 minute metabolic conditioning

day 13: 17 minute abs + 30 minute stretch

day 14: 25 minute dumbbell hiit

day 15: rest day OR 20 minute cardio + 15 minute stretch

day 16: 30 minute tabata hiit & strength

day 17: 30 minute lower body

day 18: 40 minute upper body & core

day 19: 30 minute metabolic conditioning

day 20: 20 minute abs + 26 minute yoga

day 21: 32 minute hiit & strength

day 22: rest day OR 30 minute cardio + stretch

day 23: 5 minute warm up + 45 minute strength & cardio + 8 minute stretch

day 24: 43 minute lower body

day 25: rest day (merry christmas!)

day 26: 20 minute pilates cardio & abs

day 27: 30 minute upper body

day 28: 17 minute abs + 30 minute yoga

day 29: 5 minute warm up + 30 minute dumbbell hiit + 8 minute stretch

day 30: 45 minute walking cardio + 10 minute abs + 8 minute stretch

day 31: rest day OR 30 minute mobility

[biophilianutrition]

Sporty Chic

[beccawise7]

Rest the mind. Feed the soul. ✌️

~beccawise7 💜🖤

[polyamorousmisanthrope]

Swimming and being an idiot

A knee injury had me back in the pool and I ain't cryin'. About the swimming, anyway. I like swimming a lot. Jogging hurts. Swimming doesn't. So, I swim.

Paying attention to necessary self-care in the water is very different from what you need for dryland exercise.

If you're walking really fast or running, you get hot. You get thirsty. In a normally-heated room, you might even feel a bit too warm and want some water when you get home.

You don't really have those thirst cues in the water, especially if it's a cool day and you're a bit chilled getting back home.

I got back from swimming today, and then just got HIT with being exhausted. Which, okay, a swim and a nap? AWESOME. (In the summer, when I did the open water stuff, I would look forward to the epic swim, followed by an epic meal and an epic NAP. Bliss)

I woke up from that nap feeling like crap. The fatigue and headache were worse.

"Okay, fine, you've got some decaf Earl Grey, so even if it IS after noon, make yourself a nice pot of tea and relax. You've done your chores for the day," I says to me.

Halfway through the pot, the headache and the exhaustion goes away and I realize I had nothing to drink for three hours after a 40 minute swim.

*drums fingers*

What are some symptoms of dehydration?

Well, fatigue and headache are a couple, so...

Yeah...

Have something to drink after you've been active, kiddiewinks. Don't be an idiot like me.

[ask-spiderpool]

Dear mod. I just wanted to ask how you're doing atm? Are you eating good food and sleeping well?

Oh bless you, anon! Regrettably, neither of those things, no. My appetite has been very poor since my surgery, and I'm more than a little sleep deprived with all the jobs I'm juggling at the moment - buuut... I'm alive. My head is good. My work is good. Always manage to make everyone happy, oh, yes sir, but can't wait to pass out for a whole day and then hang out with some friends. It'll heal me.

[becomingmeg]

perfect morning routine 💗

1. wake up early (5:30-6:30 am): start the day off with waking up early to make your mornings feel less rushed.

2. hydrate (5 minutes): drink a glass of water to kickstart your metabolism and rehydrate after a night’s sleep.

3. yoga (10-15 minutes): a short yoga session can help loosen muscles and improve blood flow.

4. meditation (5-10 minutes): practicing deep breathing to center your mind and reduce stress for the day ahead.

5. exercise (20-30 minutes): moderate workouts like a jog, bodyweight exercises, or cycling to boost your energy levels and release endorphins.

6. healthy breakfast (20 minutes): aim for a balance of protein, fiber, and healthy fats. (if you take daily vitamins, do it after having breakfast)

7. shower/skin care (15-20 minutes): refresh yourself and do your skincare routine.

8. daily intentions/scheduling (5 minutes): write and/or vocalize your priorities or goals for the day. you can use a calendar or a journal. this will help you with getting all important things done.

all 8 steps do not need to be done every day but consistency brings the best results!! this routine will leave you feeling energized with a clear mind to start the day!!

[plastic-rainbows]

Rainbow breathing

[cardio-and-coffee]

[brixdoll]

My vibe this month

[samwisethewitch]

Content Warning: This post is about the 2024 US presidential election

I'm seeing a lot of "let's get to work" or "let's make a plan" talk, both online and in my offline communities. And while I appreciate the sentiment, I just want to say:

It's okay if you can't think about the future right now.

It's normal and healthy to make space for grief after a loss like this, especially with the way it has emboldened hate groups in the US.

Many of us are feeling unsafe right now. Many of us are feeling disoriented or lost. Many of us are feeling anxious, paranoid, or straight-up terrified. These are trauma responses. Because major political events like this ARE traumatic. And if that's how you're feeling right now, then now is NOT the time to be planning or going into action.

It's okay to rest. It's okay to withdraw and give our minds, bodies, and souls time to process what just happened.

Right now is a time for self care and community care. Do things that bring you comfort. Hug your loved ones. Call your friends. Stay home if going out feels like too much at the moment. Talk to your therapist. You have just experienced a traumatic, lifechanging event, and you need to let yourself process that before you try to switch into action mode.

We will get to work. But first, we need to give ourselves some space to grieve.

[4theitgirls]

mat workouts for when you don’t feel like standing

8 minute pelvic floor workout by eleni fit

10 minute full body by growwithjo

10 minute back workout by pamela reif

10 minute glute bridge burnout by pamela reif

10 minute core by madfit

10 minute full body by pamela reif

10 minute glute bridge burnout by madfit

10 minute abs and yoga by madfit

12 minute booty workout by move with nicole

15 minute full body slow strength by pamela reif

15 minute slow and on the floor workout by madfit

15 minute abs and booty by madfit

15 minute abs and yoga by madfit

17 minute pelvic floor workout by daisy keech

20 minute thigh workout by emi wong

20 minute slow and on the floor workout by madfit

20 minute full body victoria’s secret workout by mary braun

20 minute pilates core workout by eleni fit

20 minute abs by caroline girvan

20 minute lower body pilates by madeleine abeid

20 minute abs and booty by madfit

20 minute abs by madfit

24 minute full body sculpt by coach kel

25 minute barre and mat pilates by fitbymik

25 minute hourglass pilates by madeleine abeid

25 minute full body workout by emkfit

30 minute abs and thighs workout by emi wong

30 minute abs and booty by growwithjo

30 minute pilates by mizi

30 minute beginner pilates by move with nicole

30 minute pilates core workout by move with nicole

30 minute pilates for weight loss by moving mango pilates

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute abs by caroline girvan

30 minute hourglass pilates by madeleine abeid

30 minute beginner floor cardio by ps fit

30 minute abs by madfit

35 minute abs and booty pilates by move with nicole

35 minute full body pilates by move with nicole

35 minute full body pilates by move with nicole

40 minute full body workout by mizi

40 minute full body pilates by madeleine abeid

[biophilianutrition]

Sporty Girls

[zarvasace]

This was going to be far less finished than it is. I am simple. Friday the 13th, I draw goths. They are awful and in love.

[honeytonedhottie]

ways to apply the law⋆.ೃ࿔*:･🍰

i thought this post would be helpful but just a quick disclaimer, you decide how you wanna apply the law, this post simply serves as EXAMPLES of when and how u could apply the law if ur looking for that/ways that i apply the law.

TO SATURATE ;

saturating definitely helps when ur consciously manifesting something. when ur manifesting something that seems foreign or something that u want quickly, saturate ur mind so much so to the point where its hard to recall the old story.

make and use affirmation tapes

sleep/do whatever u want with subliminals or affirmation tapes playing - i say sleep bcuz when u sleep ur subconscious is wide open but whatever floats ur boat

AFFIRM ;

whether u believe in affirmations or not, you are ALWAYS affirming at every second of the day whether its conscious or unconscious bcuz thinking = affirming and ur always thinking, so u might as well think thoughts that are useful.

robotic affirming

affirmation tapes

mirror work - repeating ur affs to urself in the mirror

reading an affirmation list

hot tip ; a rly good habit to form is affirming as soon as u wake up bcuz ur still in that drowsy "coming to" state so instead of reaching for ur phone (which is bad for you) you can start the day right.

GOOD TIMES TO AFFIRM ; you can affirm for ur desire when doing mundane tasks like laundry or washing dishes, u can listen to ur affirmation tapes while watching television, u can listen to ur subliminals while doing skincare, you can affirm while girl-blogging. u can affirm anytime!!

VISUALIZING ;

SATS (state akin to sleep - visualizing when ur in that drowsy state a scene constructed about ur desires over and over again until u sleep)

day-dreaming (if u daydream nonstop all the time, daydream about u in relation to ur desire)

[witchybitchypeachy]

Glow Up Tips

retinol, every night. start with a gentle one. I find the resurfacing retinol from Cerave very good. been using for 2 months and I never wear foundation anymore.

SPF, EVERYDAY, EVEN WHEN YOU'RE NOT LEAVING THE HOUSE.

cut out carbs and fried foods and sugar.

protein dense diet.

drink lots of water and try to reduce alcohol consumption.

talk daily walks, for an hour or more.

take Vitamin D supplements and Magnesium.

deep core exercises and Pilates

Olaplex and K18 used together if you have damaged hair. MAGIC

glycolic acid on your heels and calluses

glycolic acid on your armpits once a week instead of deodorant.

hand lotion whenever you wash your hands.

Biafine on super dry skin.

dead sea clay mask once a week to purify.

monthly massages

keep nails and toenails clean and shaped.

[starleska]

12 months. 46 crushes. 0 moments of sanity.

welcome to Starleska's F/O Round-Up 2024!! 🥳🥳

what you see above is a chart of every single fictional character crush i had in 2024: whether they lasted a single day, or are still plaguing my thoughts now 🙈💖 gosh, it's been a busy year!! if you look closely, you can see the exact moments i lost my mind in-between fixations 😳 the full list of characters is below!! feel free to ask about any of them, because they're all very dear to my heart 🥰

Maxime Le Mal (Despicable Me 4)

King Magnifico (Wish)

Alan Partridge (Various)

Adam (Hazbin Hotel)

Kinito (KinitoPET)

The Sixth Doctor (Doctor Who)

Lord Royal Highness (Spongebob Squarepants)

Velvette (Hazbin Hotel)

Dr Reflex (Baldi's Basics in Education and Learning)

Maestro (Doctor Who)

Boycie (Only Fools and Horses)

Max Jägerman (Nerdy Prudes Must Die)

Wiggog Y'Rath (Hatchetverse)

Siegfried von Schroeder (Yu-Gi-Oh!)

Elliott (Stardew Valley)

Nordic Bunny (Shred Force)

Mr Puzzles (SMG4)

The Love Glove (Doom Patrol)

Pegasus (Yu-Gi-Oh!)

Master Shake (Aqua Teen Hunger Force)

Frylock (Aqua Teen Hunger Force)

Piers (Pokémon)

Archie the Inventor (Balamory)

Periwinkle 'Peri' Fairywinkle-Cosma (Fairly Oddparents: A New Wish)

Ramón Salazar (Resident Evil 4)

Zapp Brannigan (Futurama)

Deadpool (Marvel)

Badman (Super Richie)

Captain James T. Kirk (Star Trek)

Han Solo (Star Wars)

Zanzo (Hi-Fi Rush)

Dionysus (Hades)

Gambit (Marvel)

Emberlynn Pinkle (Helluva Boss)

Victor Quartermaine (Wallace & Gromit: The Curse of the Were-Rabbit)

Adrian Monk (Monk)

Beetlejuice (Beetlejuice)

Castor/Zuse (Tron: Legacy)

Sensei La Dew (ItsLorlo Sketches)

'Real' Frankie (Finding Frankie)

Rolando (Helluva Boss)

Vic Diamond (Thelma the Unicorn)

Jack Frost (The Santa Clause 3: The Escape Clause)

Gustafson (Jingle Jangle: A Christmas Journey)

Inspekta (Great God Grove)

Superman/Clark Kent/Kal-El (DC Comics)