#fitness routine

[biophilianutrition]

Sporty Chic

[writethatdown]

refresh. restart. reflect. unfollow. write down goals. coffee. journal. visualise. nature walk. long shower. vision board. new plans. new routines. elevating. growing. glowing.

[glowettee]

creating magical bedtime rituals 🌙

my bedtime ritual is my favorite, for some reason i'm really productive during the night and that's when i usually do deep work or studying, so when i know it's time to sleep, i want to romanticize it and make it as magicalllll as possible. here's a little list of things i try to do/have, or things i love in bedtime routine/rituals. <3 - mindy

evening must-haves:

silk pillowcase

lavender spray

soft lights

pretty journal

warm tea

cozy socks

bedtime sequence:

gentle stretches

face routine

soft music

journal time

light reading

sweet dreams

room touches:

fairy lights (favorite)

fresh sheets

soft scents

pretty pajamas

clean space

quiet mood

nightly habits:

gratitude list

gentle thoughts

sweet wishes

soft breathing

quiet mind

peaceful heart

[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

[positivelypresent]

Comfort or curse… or both! 🥴

[theegreenmuse]

݁˖ ❀ ⋆｡˚ 𝐓𝐡𝐞𝐞𝐆𝐫𝐞𝐞𝐧𝐌𝐮𝐬𝐞'𝐬 𝐔𝐥𝐭𝐢𝐦𝐚𝐭𝐞 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐑𝐨𝐮𝐭𝐢𝐧𝐞 𝐟𝐨𝐫 𝐚𝐧 𝐇𝐨𝐮𝐫𝐠𝐥𝐚𝐬𝐬 𝐅𝐢𝐠𝐮𝐫𝐞 ݁˖ ❀ ⋆｡˚

Hello, beautiful souls! 🌿

I’m excited to share TheeGreenMuse's workout routine designed to help you achieve an hourglass figure while focusing on losing belly fat, sculpting a small waist, and enhancing those glutes. This routine is a blend of Pilates, gym workouts, and targeted exercises that will help you feel strong, confident, and radiant.

——————————————-

🗓 Weekly Workout Schedule

☞ Day one:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day two:

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

Cardio : 12-3-30 on the treadmill

☞ Day three:

Active recovery (rest day)

10K Steps

I want to start learning Kpop choreographies like I used to do before since I’ve been a Kpop fan since 2015☺️

☞ Day four:

Pilates + 10K Steps a day

I’m doing Madeleine Abeid’s 2 week Pilates Plan

☞ Day five

Glute workout

Hip thrust 3x8 | Bulgarian Split Squats 3x8 | Sumo squats 3x8 | RDLS 3x8 | Step Ups 3x8

Cardio: 12-3-30 on the treadmill

Progressive overload & don’t skip your dynamic and static stretches ❤️‍🩹

☞ Day six:

Pilates + 10K steps

☞ Day seven:

Active Recovery

Practicing on my Skateboard (I had the board for more than 1 year and I’m always scared to start my skateboarding journey 🤣)

———————————

🍽 Nutrition Tips

To support my workout routine and achieve my body goal, a balanced diet is essential. Here’s what I will focus on and so do you:

☞ High-Protein Meals Examples:

Breakfast: High-protein smoothie with spinach, banana, chia seeds, and almond milk

Lunch: Grilled chicken salad with mixed greens and quinoa

Dinner: Baked salmon with steamed vegetables and sweet potato

☞ Healthy Snacks:

Greek yogurt with berries

Sliced apple with almond butter

☞ Hydration:

2L of water daily

I drink Green Tea in the morning, Peppermint tea after my meals and Camomile Tea before sleeping. The only drinks I’ll include in my fitness journey are zero sugar drinks, herbal teas, coconut water and kombucha.

—————————-

💡 Additional Tips

- Consistency is Key

- Track Your Progress

- Rest and Recovery

- Stay Motivated:

I’m currently starting to limit my time on social media to achieve those goals so that I can hold myself accountable. I prefer more achieving my goals by moving in silence. If you want to get motivated and you want me to share my progress to you personally, you can add me on Instagram!🫶🏾 I’d love to share my progress, answer to your questions, and connect with you guys!

Remember, the journey to becoming the best version of yourself is a marathon, not a sprint. Embrace every step, celebrate your victories, and learn from your challenges.

[theglowsociety]

YOUR EXCUSE: “I’m Feeling Anxious”

Solution: Start Smaller.

Listen, we GET IT. This is a really hard barrier to overcome and something that affects millions of people. The irony is that mental health struggles can make it harder to get going and exercise, but the lack of exercise makes the mental health state worse. It’s a vicious cycle (sometimes called the exercise-stress paradox), and it can be hard to break.

There is an overwhelming amount of research that links increased movement to improved mental health. Remember this on those tough days! It can be hard to get started, but try lowering your barrier to entry. Start small. Choose the mellowest form of movement, like a walk, a five-minute workout, or a combo of a low-key, short-duration workout. Whatever feels best for your mind and your body.

[yourdependente]

[cvt2dvm]

A Typical Work Day:

I work Tuesday through Friday, averaging 38-42 hours per week, and I'm on call Saturdays and Sundays, My Mondays are very similar outside of my working hours, with seeing patients being replaced by studying, the occasional personal medical appointment, and my 2 standing appointments for my vocal therapist and my psychological therapist.

Mornings Before Work

05:00 First Alarm, Morning Stretches, Review of Daily Agenda

05:15 Dream Journaling, Self-Love/Positive Self-Talk Affirmations, & Morning Devotional Prompt

05:30 A Morning At The Office Podcast / Morning prayer

06:00 Wake up critters, and take the dogs out for a potty break

06:10 Feed Critters

06:15 Morning Cardio - Fasted 2-4 mile walk-jog with Phobos

06:45 Morning Hygiene

07:00 Medicate Chewbacca & Scoop Cat Boxes

07:15 Breakfast & revise notes over coffee with the news in the background.

07:45 Get the cats into their respective rooms, get Phobos ready to go to work, and Chewbacca set up for the day

Work Morning

08:00 Clock In, Return calls, and Check in Surgical Patients Tue, Wed, Thu, Fri

09:00-12:00 See Patients (GP, Rehab, & Surgical) Tue Wed Thu Fri

Afternoon

12:00 Lunch, feed Hannibal, Olive, and Chewbacca their lunches, and Noonday Prayer (BCP + Forward Day by Day Reading & Meditation)

13:00-17:00 See More Patients (GP & Rehab)

15:00 Clock Out Fridays

15:00-17:00 Sports Conditioning Phobos (Fridays)

17:00 Dinner & Vespers Prayer, Clock Out on Wednesdays

Evenings

17:00-19:00 Course work Wednesdays & Fridays, See Patients Tuesdays & Thursdays

19:00 Medicate Chewbacca + Feed All Critters plus Clock Out Tuesdays & Thursdays

19:15 Strength Training Workout

20:00 Shower, Evening Hygiene & Supplements (Melatonin & Magnesium

20:30 A TV Episode, knitting, blogging, checking social media & my personal emails.

21:30 Screens off for the night and Compline via smart speaker followed by fireplace sounds

22:00 Bed Time

That's a typical work day for me! Okay, Bye! 🩷

[troythecatfish]

[bimana159]

Hello guys, long time no see

On this occasion I am posting something different from previous posts

I just want to motivate all of you now are doing activities out there, changes can happen to everyone, but changes requires hard work to achieve. Just for information, i'm natural btw

In the first picture

is when I was 10 years old and still in elementary school, I have my own reasons to change and carry out a new routine

In the 2nd picture

Is 1 year of the results of the new routine that I did, the impact was very positive for me, and I am happy about it

In the 3rd picture

Is 2 years ago when I took the portrait, I wanted to get my dream body so from then on, I was serious about working out

And the 4th picture

Is my current body, it took a lot of time to get a body like this, but I am quite happy with the results that have been achieved

[biophilianutrition]

Sporty Girls

[glowettee]

Hey Mindy 💕 @scavengerluv here! Was wondering if you could help create a guide and or link a guide about consistency with routine and sticking to a routine 💕 Wishing you the best!

hi darling @scavengerluv! 🌸 thank you for your sweet ask about building consistency with routines! as someone who has struggled with maintaining routines myself, i'd love to share some gentle guidance on making habits stick. hopefully this cozy little guide can help you. if you have ANY more questions at all. i'll be soooo happy to help!

creating & sticking to routines: a soft guide ⭐️

building consistent routines doesn't have to feel overwhelming or rigid. think of it as creating little rituals that make your days feel more intentional and peaceful. here are my besttt tips when it comes to consistent routines.

start tiny, dream big

begin with just one small habit (like drinking water when you wake up)

gradually layer new habits onto existing ones (it's called habit stacking)

celebrate the tiniest wins because they matter so much

make it feel special

create a peaceful environment for your routine

use items that bring you joy (a pretty journal, your favorite cup)

add gentle touches like soft music or fairy lights

treat your routine as self-care rather than obligation

the power in morning & evening anchors morning whispers:

set a consistent wake time

open curtains to let sunshine in

make your bed feel like a cloud

have a morning beverage ritual

evening lullabies:

dim lights an hour before bed

put phone away (or use night mode)

gentle skincare routine

read something lovely

the secret sauce: habit stacking connect new habits to existing ones, like:

stretching while water boils for tea

reading while having breakfast

journaling right after making your bed

meditation after brushing teeth

when things feel wobbly remember love, it's okay when routines get disrupted. life isn't meant to be perfect. i value being gentle to yourself, in every way. here's how to stay soft with yourself:

if you miss a day, simply begin again

adjust routines as seasons change

listen to what your body needs

keep the core simple, let details be flexible

making it sustainable

start with 1-2 weeks of tiny changes

use a pretty tracker or journal

find an accountability friend (like me 💌)

share progress in a way that feels good

remember progress isn't linear

gentle reminders for the journey

consistency > perfection

small steps create big changes

your routine should feel like a friend

adapt and adjust with love

celebrate every tiny victory

creating your personal rhythm everyone's routine will look different, and that's the beauty of it. maybe yours includes (or can include):

morning pages

gentle movement

nature walks

creative time

restful moments

remember, the goal isn't to create a perfect routine - it's to build a framework that supports and nurtures you. start small, be patient, and let your routine evolve naturally like a garden growing in its own time. i personally tell myself this every time i feel like i'm falling off.

sending you the warmest hugs and gentlest encouragement as you build your beautiful routines! remember that i'm always here if you need more specific guidance or just want to share your journey. 🌸

with love and soft whispers, mindy x

p.s. if anyone would like to share their routine journey, my inbox is always open for your stories and questions! 💕 - mindy

[vskitty]

check-in: october 12th

workouts:

workout 1: 1 hour walk

workout 2: everyday full body pilates workout 10 min

workout 3: slim arms in 1 week - arm fat loss workout

posture & flexibility exercises:

back exercise: fix your posture in 10 mins

full body stretch: beginner flexibility routine

legs and back stretch: how to get flexible legs & back fast

backbend stretch: get your backbend! stretches for backbend flexibility

legs and hips stretch: get the middle splits fast! stretches for middle split flexibility

yeahhh i'm going to feel this tomorrow :')

step count: 10,009 steps

fasting:

stuck to my fasting window (12 pm - 6 pm): yes

notes: didn't really track my food today either

water intake: 3 litres

weight: ?? kg

zone minutes: 34 minutes

mood/energy levels:

how i'm feeling today: not great - low mood and low energy

stress levels:

medium to high

sleep quality:

hours of sleep: 6.5 hours

quality: poor

daily goals:

goals set: workout on my stretches

achievements: i did so many stretches!!

[kmd101]

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[theglowsociety]

If you can't win the battle in your mind...

You can't win.

The most powerful enemy you will ever face lives inside you.

It knows exactly what to say to you to get you to justify actions that are less than your standard.

It knows what to say to you to get you to settle.

It knows what to say to you to get you to quit when things get hard.

It knows what to say to you that will cost you all of your hopes, dreams, and everything you've ever wanted in your life.

If you can't win that battle...

You can't win any of them.

Stay focused on what you really want and never let the enemy within talk you out of it.

Conquer your mind.

Conquer your life.