justusquantuslena666

Latest Posts by justusquantuslena666

What to do instead of eating 🦋✨

Cleaning session ✨

Clean your bathroom. Really scrub your toilet.

If you have a yard, clean it

Organize your wardrobe

Do the dishes

Take out the trash

Sweep

Take the dust off your desks, bookshelfs or whatever you have in your home

Organize the food shelf

Clean your fridge

Organize your kitchen utensils

Do laundry. Probably you been wearing the same shirt for some days.

Selfcare session ✨

Deep condish your hair. You have split ends.

Do your nails.

Fix your eyebrows.

Take a long hot shower and exfoliate.

Skincare.

SLEEP.

Fun things to do ✨

Play videogames.

Read a good book.

Study.

Message a friend, or even call.

Watch a movie. Or binge watch your favorite Netflix show.

Did I already say sleep?

Create a visionboard on Pinterest.

Set goals, not talking about weight. Set career goals, for example.

Take a fun class, learn pottery or knitting.

☆.｡.: hygiene tips 🧴🧼

hiii! these are all the best hygiene tips that i've gathered from different sources over the years, not everything is 100% necessary to be consistent with, but its certainly good to apply them once in a while. lets begin! 🎀

LIPS:

taking care of your lips is exceptionally important, especially cus no one wants crusty dusty lips. ♡ use a lipscrub/ exfoliator maybe 1-3 times a week, as many times you need tbh.- diy recipe: sugar, coconut/oil, oil/vaseline, and honey. theres tons more recipes online in case you don't have all the ingredients ♡ apply! a! lip mask! before! bed! this ALWAYS helps me so much! especially since when i wake up i usually get crusty lips! ♡ apply vaseline through out the day so your lips always stay hydrated and soft. ♡ always carry a hydrating lip balm with you. this isnt a huge necessity, but its good to have one on hand in case your lips get dry <3 ♡ DO NOT LICK YOUR LIPS! you may think that it hydrates your lips and makes them less crack-y but licking your lips can actually make them a lot more dryer because your saliva contains enzymes that break down the skin on your lips which can lead to irritation and chapped lips ♡ drink water!! girl i'm not just saying that. go take a sip right now. drinking water is one of THE best things you can do for your lips as it hydrates them!

MOUTH/ TEETH:

ALWAYS brush your teeth, AT LEAST twice a day, obviously. ♡ did you know that most of the smelly bad breath is usually from your tongue? you can get rid of the bacteria that collects while you sleep by using a tongue scraper to get it off OR you can also simply use your toothbrush as an alternative and just brush down on your tongue. ♡ flossing! ♡ also, remember to change your toothbrush every couple months or whenever you start to notice fraying of the bristles.

NAILS:

take care of your nails girlie! they don't always have to be painted and expertly shaped, but its good to keep them clean. ♡ for a good clean/ washing, use warm water and mild soap to wash ur nails and scrub your nails gently with a soft brush (kinda like a toothbrush but don't use urs bc that would be nastyy lol) ♡ and remember to also take care of your cuticles- (its at the very bottom of your nail). push back your cuticles with either a cuticle pusher, or you could just do it with your nails, but NEVER cut them as that could cause an infection. pushing back your cuticles helps to create a cleaner nail plate, prevents hangnails, keeps the skin around your nail smoother, makes your nails appear longer and neater by removing dead skin cells, and more! also, apply cuticle oil/ lotion to keep it hydrated.

painting your nails: i LOVE painting my nails, who doesn't? here are some tips to get the best result when doing it. 1) clean your nails 2) shape your nails (using a nail filer) to the desired shape- almond, round, square, oval, silleto, etc. 3) apply base coat - (protects nails from staining + helps polish stay) 4) apply the nail polish! the best part right? you may want to do 1-3 coats of this to make sure the color is really there and not translucent. 5) apply top coat - makes it look glossy + lasts longer tada! we're done ! <3 i recomend listening to music/ subliminals or watching a movie or talking to a friend during this if u get bored. but honestly, sitting alone, painting your nails, soft music in the background and just getting lost in your thoughts and imagination is such a VIBE.

LASHES

♡ use castor oil or vitamin E on ur eyelashes before bed to make them grow thicker and longer! ♡ avoid pulling or tugging your eyelashes or rubbing to hardly ♡ you can apply vaseline to your lashes, but make sure that its only on the tips and not the roots of it as that can make ur lashes fall out

EARS:

when you're cleaning the inside, do NOT use a q-tip, you may think you're doing something, but it just pushes the wax more in. ♡ instead, in the shower/ after the shower, with your towel and GENTLY wipe the inside- don't apply too much pressure tho! ♡ also it's important to wipe around the ear as well- where the creases meet ur hair. there can be lots of dirt/ dust that collects so once in a while in the shower or with water, just wipe around that ear a bit- again, be careful!! ♡ lastly, also clean the outer bit of your ear, the earlobe- above & around the inside hole. again be gentle, your ear is a sensitive organ, and just use water to wipe around it carefully.

BMAC - if you'd like to support me!

coffee and zero cal iced tea with probably very radioactive artificial sweeteners >>

february workout plan 🌷🎀

saturday, february 1: 15 minute cardio + 30 minute yoga flow

sunday, february 2: 30 minute yoga hiit fusion

monday, february 3: 25 minute lower body pilates + 15 minute slim leg stretch

tuesday, february 4: 35 minute upper body pilates + 15 minute stretch

wednesday, february 5: 25 minute yoga

thursday, february 6: 30 minute full body hiit + 15 minute stretch

friday, february 7: 30 minute full body pilates-style + 15 minute stretch

saturday, february 8: 25 minute slow yoga & savasana

sunday, february 9: rest or 25 minute yoga reset

monday, february 10: 10 minute walking cardio + 30 minute legs

tuesday, february 11: 30 minute slim upper body + (optional) 14 minute stretch

wednesday, february 12: 35 minute abs & booty pilates

thursday, february 13: 30 minute walking cardio + 15 minute stretch

friday, february 14: 30 minute heart opening yoga

saturday, february 15: 30 minute full body strength + (optional) 15 minute stretch

sunday, february 16: rest or 30 minute yoga for hips & legs

monday, february 17: 20 minute legs & hips + 5 minute booty lift + 15 minute leg stretch

tuesday, february 18: 20 minute step cardio + 20 minute pilates arms + 8 minute cool down

wednesday, february 19: 8 minute mobility + 20 minute abs & booty + 15 minute stretch

thursday, february 20: 30 minute cardio hiit + (optional) 14 minute stretch

friday, february 21: 30 minute mobility & core + 15 minute stretch

saturday, february 22: 1 hour yoga

sunday, february 23: rest or 25 minute vinyasa flow

monday, february 24: 25 minute lower body pilates + 20 minute lower body stretch

tuesday, february 25: 30 minute step cardio + 15 minute stretch

wednesday, february 26: 25 minute abs & booty pilates + 15 minute stretch

thursday, february 27: 30 minute walking cardio + 10 minute stretch

friday, february 28: 30 minute full body strength + 14 minute stretch

Cassie (Skins) D1et ~♡

~Below: Guidelines, Diet, & Workouts~

.⁠｡⁠*⁠♡ you sort of 'forget' to eat sometimes. or maybe you just get too busy, too distracted. people watch you, they notice you, they talk about you when they think you can’t hear. oh wow. you smile and nod, you twirl your hair, you sip your drink. you’re light as air, floating... ♡*⁠｡⁠.

Guidelines:

– Wear flowy dresses, oversized sweaters, and layered pieces in muted or pastel tones. Add patterned tights, knee-high socks, or lace details for a romantic touch. Accessorize with vintage jewelry, beanies, or a satchel bag, and finish with ballet flats or worn-in boots, always be a little messy.

– Hold a cup of tea, maybe even with some milk, if not that a diet soda, it’s nice to have something to sip on.

– touch your hair a lot, twirl it around your fingers, push it behind your ear, sigh softly.

– earphones, always. music that makes you feel dreamy, a little distant, a little lost. (think Cigarettes After Sex, Adrianne Lenker & Leith Ross)

– keep a book in your bag, even if you never read it.

♡

Diet:

Breakfast:

a small piece of toast, with honey maybe a sprinkle of cinnamon (100cals) + tea (maybe with a little milk) (5-30cals)

Lunch:

a small amount of grapes, crisp and sweet, perfect (30-60cals) + a diet soda (0cals)

Dinner:

something small but nice, a few fries, golden and thin (200cals) + more diet soda or tea (0-5cals)

♡

Total: 335-395cals

Workout:

– stretch in the mornings, arms over your head, toes pointed, a little yawn, pretty.

– walk everywhere. let the city move around you, let yourself drift through it, unnoticed but unforgettable. 8-9k steps, maybe more if you get lost.

– go on long walks alone. headphones in, music loud, thoughts quiet.

– ride your bike, let the wind whip past you, breathe.

– cardio, mostly. something that makes your heart race, makes your body feel light, makes your head go quiet.

♡

♡

♡

Taking requests by anyone!!

inspired by @an4stitties post! <3

(all pics from 📌)

ultimate IT girl guide

a guide to looking effortlessly perfect

"You’ve got the false narrative of a girl who spends 30 seconds on her appearance, when, in fact, you probably spent hours.”

1. basic hygiene:

having clean teeth and good breath

smelling good 24/7. i highly recommend finding a signature scent as a scent is associated with memory, id suggest something sweet yet not too overpowering like vanilla.

being clean in general. regularly shaving and exfoliating your skin to get rid of bodily hair and dirt that accumulates on your skin to make your skin glow.

clean nails. having clean and maintained nails (with a simple design if you wish) looks better than having acrylics that are wayyy too long and appear tacky.

2. hair :

having smooth healthy hair looks much better than dry and damaged hair. take care of your hair by finding the best products for your natural hair. get rid of your split ends as they make the hair appear really damaged.

in my opinion, loose waves look the most effortless yet pretty. but don’t ruin your natural hair by applying too much heat! you can try heatless styling methods to achieve this look.

3. diet and exercise :

being toned is the way to go to fit this aesthetic

avoid oily foods or sugary foods that damage your skin. don’t completely get rid of these as we all have our cravings, but try your best to avoid it

find a workout plan that works best for you, keeps you healthy but doesn’t burn you out! moreover exercise releases endorphins that improve your mood.

4. makeup and skin care :

natural makeup on clear skin fits this effortless aesthetic perfectly!

take care of your skin by finding a routine that fits you the best, consult with a dermatologist for the best results.

having smooth, blended makeup creates an illusion that you aren’t wearing any at all! this appears much effortless than a full face. also try to avoid those really huge false lashes that make you look tacky.

maintain your eyebrows and find a shape that fits you best!

5. outfits :

having a signature style which suits your body type is essential. experiment until you can find what suits you best! you can use a body analysis app for this.

wearing outfits you’re confident in, hot but not too revealing goes a long way. confidence is key. wearing overly revealing clothing might seem like one is trying too hard, but if you can carry it with confidence then that’s great!

jewellery : having dainty, signature pieces is key! find out which suits you better (gold or silver) through an ai analysis and invest in timeless pieces. personally, i think minimalistic pieces such as solitaires, simple pendants, classic hoops etc. look much more effortless.

6. personality :

don’t be too judgemental towards anyone as you don’t know what they’re going through and this makes you seem unapproachable

don’t talk too much or overshare! this creates a mysterious aura which draws people to you more

confidence is key! posture is very important too, carry yourself with confidence and walk with your head held up high.

7. examples and references :

serena van der woodsen (gossip girl)

mia thermopolis (the princess diaries)

cher (clueless)

elle woods (legally blonde)

rory gilmore (gilmore girls)

robin scherbatsky (how i met your mother)

gigi hadid

☆★ḺĒĞŞPØ★☆

(Please don’t reboot with tags)

GLOW UP GUIDE FOR 2025⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.

🌟 become your dream girl before 2025! 🌟

THIS WILL *ACTUALLY* CHANGE YOUR LIFE.

do you know how many people are waiting until next year to glow up and actually start to become their dream self? now just think, if you started now, before 2025, how far you would be. how much more skills and knowledge you would have. you're literally getting a head start. so what are you doing dilly-dallying until 2025? heres your guide to ending this year accomplishing everything you need to and starting 2025 with everything you need.

in this post i will include mindset shifts, how to become a better person, actionable advice, actually becoming a new person <3

👑know what you want.

who do you want to become at the end of this year? what does your dream girl look like? what kind of body does she have? her clothes? who are the people she hangs out with on a daily basis- friends?

create a very clear version in your head and use pinterest to show photos of what your goals are- for ex: girls at the gym, journalling, writing, studying, reading, learning, walking, with friends, spending time outside, going swimming, playing sports, doing a skill/ hobby.

you can also find an idol/ an inspiration- a youtuber, influencer, parent, anyone who you look up to and want to somewhat have a similar life like them. (for ex: thewizardliz, tam kaur) whatever is important to you this goes hand in hand with the next point:

👑goals.

any unfinished projects, any goals you said you'd do in the beginning of the year, get them all down on paper. if you've finished any of them, great!- tick them off. but if you haven't then its time to lock in. pick the ones that are most important to you. that you know that achieving these will 100% get you closer to your goal. doing this makes sure you get rid of the ones that you think are "productive" when in reality they just help you procrastinate.

finish any unfinished projects or books you have before the new year begins because 2025 is about bringing in new, fresh opportunities and things. for me personally, i have a few crochet projects that i want to finish before the end of this year so i can start the new year with nothing old from the year before!

👑cutting.

you are going to be becoming a new person- new mindset, new values, new perception on life, etc. the people in your life currently probably won't align with this new version of you. because if the people around you still only know the old you, your growth won't happen because it will feel extremely unnatural without the right people around you. this means you're going to have to decide whether you are letting any of your friends go. if they don't serve you or make you feel happier or bring in any value to your life, im sorry but its time to cut them off.

but of course if you actually have good, kind, loving friends who grow with you and support you all the way, keep them. the goal is to remove the people who don't serve your highest self. not remove the people who you know will be there for you.

but along with this, if you notice that those people are acting a bit more weirdly/ strangely now that you're improving- giving you backhanded compliments, talking about you behind your back, or just giving you a weird vibe in general, trust your gut. those people don't want to see you going to a higher place where you're thriving- keeping them in your life can be terrible for your highest good.

remember that doing this doesn't mean that you're not going to get better because BETTER ALWAYS COMES. god will give you more people who you couldn't have ever dreamed could be so amazing. so never keep toxic people in your life out of fear that you'll be alone forever. (remember: 8 billion people in the world.)

👑mindset.

dont wait to change your mindset only once you achieve the dream body or the best grade- start now. people can take away everything from you but they can't take away your mindset, skills, and knowledge. here are some mindset shifts to develop:

the abundance mindset. know that everything happens for your highest and greatest good only! everything will work out in the end for you because God hasn't put you on this earth to suffer. if you are religeous (God) or spiritual (the universe) or even believe theres a higher faith, why on earth would you willingly believe that your purpose here is to have a bad time? obstacles will come your way and you will make bad decisions and mistakes. but all these jsut contribute to the person you are today and the person who you'll be in the future!

i will make it. believe in your vision and yourself so fiercely that you know in your bones that you will achieve your goals. you will travel the world and discover new places, you will get to retire your parents, you will get to buy expensive bags for your mom, you will be that rich sister/daughter/ wife, you will help people around the whole world, you will have people around you who love and care for you, you will achieve whatever dream you had since you were a kid and whatever dream you have right now. you will you will you will! know this so strongly but also know that i will achieve there one day, but i also am so blessed and grateful for the life i have right now! i have so many privileges and such an amazing life that i would never trade away for anything.

growth mindset if you fail, IT IS NOT THE END OF THE WORLD. please stop being afraid of failing, be afraid of never trying!! you have no idea how freeing failing is because once you do, then you'll never have that "what if" in the back of your mind, never have that small voice asking what could have happened if you had done that thing. so if you do fail, perfect! that means that you won't waste any more time wondering what would have happened. having a growth mindset means that you know you're human and you'll make mistakes, but that doesnt make you a bad person and it doesn't take away your capability to still accomplish your goals. if you fail be able to brush it off, and keep trying again and again. Thomas Edison had 1000 failed attempts to make the light bulb. yet he learnt from what didn't work, took that into consideration, then tried again. and again. and again. and now? your probably sitting in a room with light that you have because he persisted in his goal!

stay positive always have a positive outlook and perspective of life. look at the beauty and what you have instead of what you lack. feel happy joyful energy vibrate through you everyday. do things that just make you a more positive person in general! feeling happier makes you look 100x more attractive and will change the way you interact with the world!!

👑be a better person.

new year new you right? so its time you up level the way you talk and treat others. because the goal isn't to be A b*tch, the goal is to be THAT b*tch! so going around being rude isn't going to do anything for you. being kind however- having manners, checking up on people, asking how their day was, being charismatic, etc- thats what can get you so much more opportunities! you're going to be kind, but not a people pleaser- ofc prioritise yourself always but also at the same time- if you have made a commitment to be somewhere for someone at a certain time, honor that commitment. be the friend you wish you had.

being mean to everyone just because you were hurt by someone else is not it. yes, so you were hurt. grow, evolve, heal. you're stronger than this. you're stronger than you think. you can overcome anything and you can become an even better person, capable of loving fully and wholly!

misc tips:

change what you consume. start watching thewizardliz, tam kaur on youtube. have an inspiration/ idol to look up to in life.

workout. i dont care if its not one of your goals to have a fit body, but don't workout for that. workout because you love yourself. because its actually proven to make you happier, because you deserve a healthy, fully functioning body.

DRINK WATER. do you know how many benefits something as simple as that has? clear skin, unchapped lips, better digestive health, weight management, better health, feel more alert and energized, better for immune system, increases brain power, eliminate toxins, ETC ETC!

have a morning routine that literally sets yourself up for success. stimulate your mind with reading self help, learn something, study, focus on a skill, do something that makes your mind active.

journal & check in with yourself.- document your progress! write about how you felt after everyday. did you feel esp happy during anything? do you feel satisfied at the end of the day? or do you find that your day made you feel tired and drained? do you feel regret and wished you did more at the end of the day?

diary- links with the earlier point. document the day. you can write about it, or what i also like to do is video myself yapping to the camera. talk about whatever you want and let your mind wander free!

you are that it girl! dress the part, smell good, make yourself feel so good that you just can't help but feel like you can conqure anything!!

make sure you're consistently reminded of your goals. what do you want? why do you want to achieve it? reminding yourself of your goals will actually motivate you and make you stop procrastinating. for me its that i don't want any old projects or books having to continue into the new year so i've made a plan that will definitely get it done before the next year!

daily check-in: november 13th

workouts:

full body: everyday full body pilates workout 10 min

glutes: booty workout at home 10 min

posture & flexibility exercises:

back exercise/stretch: shoulder & back mobility workout

full body stretch: beginner flexibility routine

fasting:

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

water intake: 2.5 litres

weight: 56.7 kg

zone minutes: 35 minutes

sleep quality:

hours of sleep: 8 hours

quality: good

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

How to transform your life in one year:

• Practice Daily Gratitude: Focus on what’s going right instead of what’s wrong. Start each day by acknowledging three things you’re grateful for—it shifts your mindset and opens doors to more positivity.

• Embrace Solitude to Reconnect with Yourself: Spending time alone can be intimidating, but it’s where self-discovery happens. Use this time to reflect, journal, or set goals. Reinvent yourself from the inside out.

• Choose Your Circle Wisely: Surround yourself with people who uplift, inspire, and energize you. Let go of relationships that drain your spirit or pull you backward.

• Reduce Distractions: Take a break from social media, endless scrolling, and mindless entertainment. Get back your time, and use it to work on your goals or indulge in self-care.

• Focus on One Skill: Choose one skill or passion that you want to master this year. Go all in—whether it’s learning a language, writing, or a professional skill, make it your main focus and track your progress.

• Move Your Body Daily: Physical movement is essential, not just for fitness but for mental clarity. Stretch, walk, dance, or do whatever you enjoy to keep your body and mind active.

• Commit to Self-Love: Make a promise to yourself to love and accept who you are at every step of the journey. Speak kindly to yourself, honor your needs, and embrace your unique qualities.

• Get Intentional with Your Time: Instead of just letting the days pass, structure your time. Set goals for each week, prioritize what matters most, and stay consistent.

• Cultivate a Growth Mindset: Embrace challenges, learn from setbacks, and view everything as a step forward. Growth doesn’t come from comfort—it comes from resilience.

how to not binge

first let’s understand why you’re binging…

you miss the food. you miss the flavor and you miss the freedom. that’s okay. restricting your diet is hard especially because you’ve had a taste for high cal foods and they taste great, i won’t lie. but i have been able to go about 2 months without binging, even though i miss the flavor.

my lw was at the beginning of the pandemic and i was eating like once every three days (because of my ocd). i got into recovery this year but i don’t think i was mentally ready for all the weight gain so i restarted my rexie journey about 2 months ago and i’ve lost a significant amount of weight (about 25 lbs)

now how to not binge!

actually enjoy your low cal meals. savor the flavor and really enjoy it. don’t eat them with the mindset of “this will make me skinny”, eat them with the mindset of “this is actually good food”. the more you start to look at these foods as delicious and tasty, the less you’ll want the high cal foods. look forward to the meals you cook. experiment with flavor and different textures. and remember it’s okay to miss that burger and that pizza, but there’s a whole world of different flavors you have yet to explore in low cal foods!

as i’m writing this, i’m having my breakfast: black coffee, a can of tuna with salt and pepper and some unsweetened applesauce. it might seem like bland food but i genuinely love the bitterness of the coffee and the sweetness from my saliva that follows after i’ve drank it, the savory and slightly spicy flavor of the tuna (i’ve always loved tuna since childhood so this one was pretty easy to like) and the applesauce, it’s like a treat and a fun little snack. i even consider it akin to candy, so i don’t feel the need to eat actually candy.

it’s a mindset to get into. just remember that you don’t have to suffer to be skinny, you can enjoy food while losing weight.

how to stay motivated long-term

trust, me i know that long-term motivation and consistency is hard. long-term motivation might be difficult to maintain, but there are effective techniques to help you stay focused and determined. whether you're seeking personal ambitions, academic achievements, or professional success, here are some strategies to help encourage motivation:

understand the reason behind your goal ☆ does your goal contribute to personal growth or meaningful relationships? ☆ how does your goal impact others? ☆ is your goal meaningful to you? if your goal lacks meaning, it may be hard to maintain motivation.

positive and negative motivation motivation can come from different places ☆ positive motivation: the desire to experience pleasure ☆ negative motivation: the desire to avoid something (an outcome) both types of motivation have their place, so learn to recognise what type fits in where.

set up systems use your initial motivation to set up structures: ☆ create routines, systems and habits that help you towards your goal even when your motivation fluctuates ☆ when your emotions wane, rely on these systems and disciplines to maintain momentum

break down goals ☆ tackle one goal at a time to avoid feeling overwhelmed ☆ set achievable milestones and celebrate each step forward ☆ keep the momentum going by focusing on manageable tasks

validate good work ☆ give yourself a little reward, or thank yourself, for completing hard tasks ☆ this reinforces motivation and encourages effort

remember--motivation isn't in a constant state, it ebbs and flows. these small tips will help to stay motivated. i'm going to provide more information in upcoming posts, and i will link them here once they are published.

luck on your journey ❤️

a beginners guide to pilates

🎀 what is pilates?

pilates is a form of strength training exercise that focuses on low to medium impact movements to improve muscle tone, stability, endurance, and mobility. pilates also focuses more on the smaller muscles of the body compared to traditional strength or weight training.

🎀 benefits of pilates

including the benefits that exercise generally brings, pilates:

improves mind-body connection and body control

improves active flexibility and mobility

works the core, improving stability

improves coordination and balance

reduces mental and physical stress

works muscles that can be neglected in our daily lives

treats and prevents body pain, including menstrual pain

teaches you how to pair your breath with your body

keeps the joints healthy without putting pressure on them

🎀 where to start

while you can absolutely start with studio or reformer classes, you can also do pilates routines on youtube! i recommend move with nicole and dansique fitness. if you want to get your cardio in as well, i absolutely recommend eleni fit. her workouts are some of the best i’ve ever tried!

🎀 personal tips

keep your core in mind. core strength is a major benefit of pilates because each movement requires at least a mild amount of core work to keep your body stable, so do your best to keep the engagement throughout.

start slow. pilates movements can take a while to fully understand and it can take a while to build the mind-body connection, so don’t push yourself too far in the beginning. your coordination will improve over time!

don’t underestimate it! while the movements are generally slower than other types of exercise, you will work your muscles just as much and in a way they may not have been worked before. sometimes i even find pilates more difficult than hiit or weights!

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.

SELF CARE

。 ୨୧ 。・ 。୨୧ 。・。୨୧。・。୨୧。・。୨୧。

make time for yourself: get enough sleep, do some yoga, meditate, eat nourishing foods, stay hydrated, take a nice shower, go on a walk, write down your thoughts, listen to your favorite songs/podcasts

self care also means: forgiving yourself, putting yourself first, setting boundaries, showing up for yourself, practicing positive self-talk, asking for help and for what you need

don’t forget: learning to say no can help you manage your to-do list and your stress, healthy boundaries are important in your wellbeing

Your guide to REAL selfcare

If you go on any social media and type "selfcare", all you recieve is pretty girls doing extravegant skincare, dior makeup and all. But the problem is everyone does the same thing and things just cant work same for everyone. Also, It doesnt feels authentic rather it feels like consumerism. So, I am gonna tell what to do so you feel the best.

Knowing yourself:-

You can only do yourself a favour if you know yourself and the best way to do that is JOURNAL.

If you are new to it, then you can search journal prompt ideas on pinterest and make that a part of your routine. It helps so much.

Do shadow work. Go on pinterest and do the same thing.

Dont be ashamed of yourself, rather accept yourself and change for the better. When you'll journal then you will get to know tons of good and bad things about you but our brain loves to focus on negative things so u might get stuck on that.

Record your likes and dislikes. Which books you loved, which dramas you adore, which food makes you comfy and which movies you wasted your time on. Record these things, this is just so fun and helpful when you feel "bored" or sad.

Being Mindful:-

Most of the time, the problem is not that big but our thoughts just traps us and we feel that problem is bigger than it might so take a step back and try to not overthink about past or future.

I know this is easier said than done but meditating helps a lot with mindfulness.

When you watch a movie or drama or even ytube video then just do that. Dont scroll reddit reading the "discussion" thread of the episode or try to find instrumentals on spotify for reading books. Just do one thing at once.

Dont multitask. Just take a task and then focus on that. (This might not work for neurodivergent people.)

Do 5,4,3,2,1 grounding technique. Identify

5 things you can see 4 things you can feel 3 things you can hear 2 things you can smell 1 thing you can taste.

Cut negative people off

This is so hard because you feel mean for doing this but once you cutoff toxic people who just drags other people down and all they talk is negativity then your life become so much better.

Cut off all the negative content you watch and limit the time you spend on social media.

Do your future self a favour

This is truly the best selfcare.

Study hard cause' your future self will thank you for letting her be the top student

Learn some skills. Read those books. Watch that documentry. Do things that will make your future self proud.

Some selfcare ideas

Organizing and planning

excercise or take a walk.

Reading books.

Cleaning your room

Watching fun movies

Studying about yourself. Knowing what products suits your skin and your hair. What color brighten you and what makes you look dull. What haircut looks good on your face and what clothes flatters on your body.

Get your nails done.

Listen to your fav album while painting, baking, or gardening.

Do your hobby without feeling presurrized. No you dont need to read 50 books a year, chill out and enjoy while doing it.

Dairy writing. Its so fun to read what your day looked like on a random tuesday after 2-3 years.

Explore new things in your hometown. Maybe there is a new cafe that opened 2 weeks ago or there is a hiking trail you are not aware of? its always fun to do that.

small things to improve your life 𝜗𝜚˚⋆

compliment people more often

pick up a crafty hobby

start to learn a language that you've always wanted to speak

take more photos and videos

watch movies, documentaries, shows, read, write, etc etc..

practice your makeup skills and try different styles

law of affirmation

start a blog (or just read mine hehe <3)

write essays on whatever interests you at the moment

make new playlists and update old ones

workout, stretch, go for walks

allow yourself to be bored sometimes; you don't have to constantly be doing things

talk to yourself with love and kindness

go thrifting and update your wardrobe

try new coffee shops and find your favourite one

embody the energy that you'd like to attract

dress up every day, you don't need a special occasion to wear your favourite outfits

decorate and rearrange your room until it feels like you

journal and write about your day, dreams, and ideas

manifest and visualise

reach out to your friends more often

visit more museums and art galleries

talk to the moon

As always, please feel free to share your own suggestions and tips in the comments! <3

my insta: @ malusokay

love ya ･:*₊‧✩

Transform Your Winter Arc: The Ultimate Guide to Your Seasonal Glow-Up ♥️

Winter isn’t just a season—it’s a vibe. While nature slows down, it’s your chance to turn inward, focus on yourself, and lay the groundwork for your best self. Embrace this winter arc as the ultimate glow-up season, and let’s make these cozy months count!

1. Cozy Up Your Self-Care Routine

Winter calls for all things warm, soothing, and nurturing. Think of this season as your spa retreat. Create a cozy self-care lineup that feels luxurious:

Deep Hydration: Treat your skin to rich moisturizers, soothing masks, and a gentle exfoliation ritual to keep that winter glow alive. Winter skin? Not on your watch.

Warmth & Wellness: Start or end your day with warm teas, a hot bath, or even five minutes of meditation. It’s all about feeling recharged and ready.

2. Set Your Winter Glow-Up Challenge

Nothing says level-up like a challenge that pushes you toward your goals every day. Let’s make it structured but fun—something you look forward to!

Weekly Focus Goals: Choose a focus for each week, like skincare, fitness, reading, or a creative skill. Keeping it fresh will keep you engaged and excited.

Mini Daily Habits: Pick a few small, daily habits to keep you on track. Try journaling, a daily walk, a few pages of a book, or morning stretches. Trust me, these small steps build big results.

3. Flex Your Mental Strength

Winter can be a test of resilience, but this is your season to build mental fortitude. Don’t just survive—thrive!

Reflect & Refresh: Use this time to journal on what you’re grateful for and set your intentions for the upcoming year. A vision gives you momentum.

Resilience Practice: Challenge yourself with something you’ve been putting off. Pick up that project, push your limits, or set routines that make you feel strong from the inside out. Winter’s a great time to build confidence that lasts.

4. Master a Skill Indoors

Winter gives you all the indoor time you need to get creative! Whether it’s learning something new or perfecting a skill, this season can be your best excuse to level up:

Get Creative: Try your hand at something artsy—maybe sewing, painting, or digital design. These creative outlets keep your mind active and inspired.

At-Home Fitness: Can’t hit the gym? No worries. Turn your living space into a personal workout studio. Try online workouts, yoga, or a stretching routine that keeps you fit without stepping outside.

5. Reinvent Your Style with Winter Magic

Winter fashion is all about layering, texture, and bold choices that bring out the season’s sophisticated vibes:

Layer It Up: Mix cozy knits, structured coats, and luxurious scarves. Winter is the season to go big on style and feel your best.

Elevate Your Look: Experiment with darker, moodier makeup or a chic red lip. Winter is the season for going bold, mysterious, and glamorous.

6. Plan for Your Spring Debut

Dream big this winter! Use this season to map out where you want to be when spring arrives and make that vision crystal clear:

Make a Vision Board: Fill it with images, colors, and words that embody the goals you’re aiming for.

Set Mini-Milestones: Break down your big plans into small, doable steps. By spring, you’ll be so ready to bloom.

Winter is YOUR season to refocus, recharge, and prepare to come back stronger than ever. Let the cozy vibes fuel your growth, and let’s make this the winter arc where you unlock your next level!

Here’s to leveling up, glowing up, and taking this winter by storm!

How can I loose weight?

I got you.

💗weightloss, diets and healthy habits💗

1. healthy habits

before we start, you want longterm process. So form habits. Become disciplined.

No crash-diet means no jojo-effect. No crash-diet means actual progress that doesnt go to waste.

2. diet

No matter how much you move, if your diet is not sitting right, you wont slim down. Over time you have to include healthy and nutritious options into your diet.

~small bowl of veggies, before breakfast

(such as cucumber, bell pepper, carotts, tomatos. That way your bloodsugar levels wont come crushing down midday)

~breakfast should include something that keeps you full. Dont skip it. People who eat breakfast tend to loose more weight and be slimmer.

(Porride, Eggs, Avocado, etc)

I usually include: Oatmeal, Chia sees, Berries and one Banana

~try not to snack, keep going for three meals a day

~eat whole foods, eat clean and make sure to dont neglect your protein-intake

(protein keeps us full and satisfied. Also, you want to loose fat, not muscle)

~cut out sodas and liquid calories!!!

such a waste. go for the light options with 0-2kcal. They taste the same, if not better.

Also, drink enough water.

3. workout

Normally, I work out every day in some way.

Cardio, strenght, pilates or just a walk outside.

Moving your body, keeping it toned and flexible, helps your mood, your health and your overall life.

On top, it burns calories.

Build some muscle and loose some fat. Thats how you get your dream body.

Here are my favorite channels, that I workout to daily:

MIZI (cardio mainly, full body workouts and burning calories)

Lidia Mera (pilates full body, toning and strenghtenig, legs, arms, abs)

Shirlyn Kim (specific parts, weightloss, strenghtening/toning,thigh gap)

Yuuka Sagawa (posture, arms and upper body)

Nina Dapper (arms, legs and abs)

4. Beauty Secrets

~ginger/curcuma shots

I tend to have ginger shots to boost my immune system and overall health. They are also very good for your skin and can give you a natural glow.

~probiotics

Your gut health is a game changer. You get less break outs and you can loose weight faster.

You can heal your gut through your diet and order some probiotics.

~castor oil

I live and breath castor oil.

Usually I apply it before bed on my lashes, hair and skin. It helps with hair growth, skin protection and hydration. Its also very good for debloating and detox, if you put it into your belly button.

~green tea

This magic tea can help you loose weigtt, reduce the risk of several diseases, such as diabetes or heart disease,

It reduces anxiety and lowers your cholesterol level.