Don't vote for Republicans
How can I be consistent with my workouts?
- start by setting your goals
what do you want to improve in your body? what are the areas you want to train?
- get organized
how much time a week do you want to dedicate to it? make an exercise plan each day, for example, monday and thursday you train glutes and legs, tuesday and friday you train abs, wednesday and saturday you can dedicate to another muscle group or stretching.
if you have a plan for each day and you know what you have to do you will be consistent and also the fact that you are doing this to improve yourself so there should be no more reason for you to create discipline little by little and be consistent.
you can also make small weekly challenges that will keep you motivated like abs in 14 days, and videos like that, and do them every day to create consistency, but for me, the key is organization and being focused on your goals.
- create an exercise plan
the easiest way is to follow the free plans that youtubers create every week but you can also create them yourself (that's what i do) just select the videos you usually do and organize yourself, so the day of legs and glutes you can do 2 videos, the next day abs and so on constantly.
- channel recommendations
How can I be consistent with my workouts?
- start by setting your goals
what do you want to improve in your body? what are the areas you want to train?
- get organized
how much time a week do you want to dedicate to it? make an exercise plan each day, for example, monday and thursday you train glutes and legs, tuesday and friday you train abs, wednesday and saturday you can dedicate to another muscle group or stretching.
if you have a plan for each day and you know what you have to do you will be consistent and also the fact that you are doing this to improve yourself so there should be no more reason for you to create discipline little by little and be consistent.
you can also make small weekly challenges that will keep you motivated like abs in 14 days, and videos like that, and do them every day to create consistency, but for me, the key is organization and being focused on your goals.
- create an exercise plan
the easiest way is to follow the free plans that youtubers create every week but you can also create them yourself (that's what i do) just select the videos you usually do and organize yourself, so the day of legs and glutes you can do 2 videos, the next day abs and so on constantly.
- channel recommendations
Grab on my waist and put that body on me...come on now, follow my lead...
become a disciplined person easily
it's not that you are lazy or don't know how to do it, you just don't know how to organize your time well, stop telling yourself that you don't have discipline or that's for other people and take action now!
- start by organizing your current life
what are my goals? what would be my ideal routine? where can i start? what habits are stealing my time or are harmful to me? am i satisfied with my current life? what should i improve? what can i do now to improve?
after answering these questions yourself and having a clearer idea of what you want, write down your short-term goals (for example to become more disciplined in one month by creating small routines) and start organizing yourself, again ask yourself, what can i change right now? and for sure you can improve many things, you can start exercising, have a day and night skincare routine, go for a walk every day, write a diary, whatever you want! and propose to do these new things for at least a week every day, take it as a challenge, even if it is 10 minutes a day, but make a space in your agenda for this new thing you want to start, this is how you will start to create a discipline.
- find your motivation
what are the long and short-term benefits you will get when you start this habit or routine? how will you feel when you get what you want, no matter how small? what improvements will there be in your life during and after this?
- little by little
as i explained before you can take this as a small challenge, choose a new "harder" habit and another smaller one like drinking water several times a day, and to remind you of this you can carry a bottle of water with you (and i recommend this habit to everyone). if you want to start exercising and you always end up leaving it, propose to yourself the challenge of doing every day 10 minutes for a week and this way you will get used to it (it can be any task that you want to incorporate to your life) and enjoy the process, write or talk to someone how you feel, it may be hard at first but you have to get used to it, do not put too much effort during the first week, maybe there are days that you do not feel like it, but remember better little than nothing, but remember always do it for your well being and improvement, that is the biggest reason you will find.
it can also help you to keep a record of what you do during the day, you can write it down or use an app called daylio, by seeing your progress will keep you motivated.d
- some ideas to train your discipline
- wake up one hour earlier than usual and go to sleep one hour earlier
- organize yourself every day with a planner as soon as you wake up
- know your goals for the day
- control the time you spend on social media or watching tv
- don't give up!
after you have achieved your goal, for example, to lose weight, don't give up the habits you created, you have to keep them in your life so you have to create a routine that suits you and makes you feel happy and motivated at the same time. you will always have more goals to achieve. when you create a routine and a plan of action everything will be much easier for you.
become a disciplined person easily
it's not that you are lazy or don't know how to do it, you just don't know how to organize your time well, stop telling yourself that you don't have discipline or that's for other people and take action now!
- start by organizing your current life
what are my goals? what would be my ideal routine? where can i start? what habits are stealing my time or are harmful to me? am i satisfied with my current life? what should i improve? what can i do now to improve?
after answering these questions yourself and having a clearer idea of what you want, write down your short-term goals (for example to become more disciplined in one month by creating small routines) and start organizing yourself, again ask yourself, what can i change right now? and for sure you can improve many things, you can start exercising, have a day and night skincare routine, go for a walk every day, write a diary, whatever you want! and propose to do these new things for at least a week every day, take it as a challenge, even if it is 10 minutes a day, but make a space in your agenda for this new thing you want to start, this is how you will start to create a discipline.
- find your motivation
what are the long and short-term benefits you will get when you start this habit or routine? how will you feel when you get what you want, no matter how small? what improvements will there be in your life during and after this?
- little by little
as i explained before you can take this as a small challenge, choose a new "harder" habit and another smaller one like drinking water several times a day, and to remind you of this you can carry a bottle of water with you (and i recommend this habit to everyone). if you want to start exercising and you always end up leaving it, propose to yourself the challenge of doing every day 10 minutes for a week and this way you will get used to it (it can be any task that you want to incorporate to your life) and enjoy the process, write or talk to someone how you feel, it may be hard at first but you have to get used to it, do not put too much effort during the first week, maybe there are days that you do not feel like it, but remember better little than nothing, but remember always do it for your well being and improvement, that is the biggest reason you will find.
it can also help you to keep a record of what you do during the day, you can write it down or use an app called daylio, by seeing your progress will keep you motivated.d
- some ideas to train your discipline
- wake up one hour earlier than usual and go to sleep one hour earlier
- organize yourself every day with a planner as soon as you wake up
- know your goals for the day
- control the time you spend on social media or watching tv
- don't give up!
after you have achieved your goal, for example, to lose weight, don't give up the habits you created, you have to keep them in your life so you have to create a routine that suits you and makes you feel happy and motivated at the same time. you will always have more goals to achieve. when you create a routine and a plan of action everything will be much easier for you.
How to Build the Woman You Want to be - 3
In the first part, we talked about ideation. Who is your ideal self?
In the second part, we talked about executing. How do we reach your ideal self?
In this part, we’ll discuss failures, missing goals or having a burnout, and structuring your routine.
Start every single day reading your New Story. You could even record yourself saying it and play it in the background while getting ready for the day. It is so important that you have to start believing in your improved self and start behaving that way.
If you can listen to Taylor Swift’s 10 minute version of All Too Well in one go, you can listen to 3 minutes of your New Story everyday.
You will not be able to be “her” if you do not start living, eating, breathing, sleeping like her.
While you work on yourself, remember these things:
- First of all, none of your goals should be exhaustive in nature. If you’re new to working out, don’t work out for one hour - start with 20 minutes. Work your way up. Take as much time as needed but you need to be consistent.
- Two, allow yourself to have a certain number of rest/ lazy days in a month. I limit myself to 3 because of my tight work schedule, but in my opinion, don’t go more than 5. When you use these, use them fully. Allow yourself to be completely relaxed- don’t feel guilty or bad. We all need those days.
- Three, it’s fine to not reach all your monthly targets. What’s not fine is making excuses about them or not taking accountability.
“I missed my reading target because I would read after work, and I soon realised how tired I would be after getting home. To solve this issue next month, I’ll start my day reading 5 pages instead.”
Show yourself accountability and honesty. Offer yourself an alternative solution.
- Four, do not compare progress to someone else.
Everyone is different - right from their mental capacity, to their body type, to their discipline. Your friend may show better results than you but that doesn’t mean that you won’t show any. Recognise your own progress and don’t be let down by someone else’s. Show genuine appreciation when your friend meets their goals - and don’t feel threatened by it. Everyone has a pace of progress, and it’s important to find yours in order to live sustainably.
- Five, do not get into “get rich quick” type of schemes. I can assure you right now that your little crash diet is not going to work. It’s going to make things worse. Choose a healthier, slower method. Set small, achievable targets. You will thank yourself later.
- Six, be honest with yourself about your strengths and weaknesses. Recognise your flaws but also recognise your strengths. It’s not narcissistic to tell yourself that you did well. Build that relationship with yourself.
- Seven. Work on yourself in silence. Don’t broadcast your progress to people at every turn. While the external validation is nice, it’s important to be resilient and not be dependent on someone else’s praises. Be more private. Share your progress and goals after achieving them so that they can’t be affected in any way.
- Eight. Learn uncomfortable truths about yourself and the world. Understand that not all discomfort is bad.
How to Build the Woman You Want to be - 3
In the first part, we talked about ideation. Who is your ideal self?
In the second part, we talked about executing. How do we reach your ideal self?
In this part, we’ll discuss failures, missing goals or having a burnout, and structuring your routine.
Start every single day reading your New Story. You could even record yourself saying it and play it in the background while getting ready for the day. It is so important that you have to start believing in your improved self and start behaving that way.
If you can listen to Taylor Swift’s 10 minute version of All Too Well in one go, you can listen to 3 minutes of your New Story everyday.
You will not be able to be “her” if you do not start living, eating, breathing, sleeping like her.
While you work on yourself, remember these things:
- First of all, none of your goals should be exhaustive in nature. If you’re new to working out, don’t work out for one hour - start with 20 minutes. Work your way up. Take as much time as needed but you need to be consistent.
- Two, allow yourself to have a certain number of rest/ lazy days in a month. I limit myself to 3 because of my tight work schedule, but in my opinion, don’t go more than 5. When you use these, use them fully. Allow yourself to be completely relaxed- don’t feel guilty or bad. We all need those days.
- Three, it’s fine to not reach all your monthly targets. What’s not fine is making excuses about them or not taking accountability.
“I missed my reading target because I would read after work, and I soon realised how tired I would be after getting home. To solve this issue next month, I’ll start my day reading 5 pages instead.”
Show yourself accountability and honesty. Offer yourself an alternative solution.
- Four, do not compare progress to someone else.
Everyone is different - right from their mental capacity, to their body type, to their discipline. Your friend may show better results than you but that doesn’t mean that you won’t show any. Recognise your own progress and don’t be let down by someone else’s. Show genuine appreciation when your friend meets their goals - and don’t feel threatened by it. Everyone has a pace of progress, and it’s important to find yours in order to live sustainably.
- Five, do not get into “get rich quick” type of schemes. I can assure you right now that your little crash diet is not going to work. It’s going to make things worse. Choose a healthier, slower method. Set small, achievable targets. You will thank yourself later.
- Six, be honest with yourself about your strengths and weaknesses. Recognise your flaws but also recognise your strengths. It’s not narcissistic to tell yourself that you did well. Build that relationship with yourself.
- Seven. Work on yourself in silence. Don’t broadcast your progress to people at every turn. While the external validation is nice, it’s important to be resilient and not be dependent on someone else’s praises. Be more private. Share your progress and goals after achieving them so that they can’t be affected in any way.
- Eight. Learn uncomfortable truths about yourself and the world. Understand that not all discomfort is bad.
easy tips to be your best version before 2023
this is my little gift to you! if you needed a guide or ideas on how to get started here it is! it is very simple and it will help you to create routines and get improvements in your life 🤍
things to do before the end of the year
- incorporate small healthy habits into your routine
- replace bad foods with healthier ones
- go to sleep an hour earlier than you usually do and wake up an hour earlier
- start the day with gratitude, meditate and be thankful for what you have
- exercise 3 times a week
- focus on what you like about yourself and what is within your power to change right now
- create a skincare routine (day and night)
- put on a face mask once a week
- start taking care of your hair
- take time for yourself before going to sleep, relax, forgetting the worries of the day
- listen to podcasts that motivate you to be the best version of you
- install an application on your phone to help you organize your day
- keep track of your days and always get organized before the next day
- be more aware of who you are and your surroundings
- change your internal dialogue for a more positive one
- stay focused on your goals
- tidy up your room
- drink plenty of water a day, and carry a bottle of water with you at all times
- get rid of things that no longer benefit you or are bad for you
- organize your cell phone
- spend less time on social media and when you do, watch motivational content (e.g. my blog)
- feel pretty
- start acting the way you want to be
- treat others the way you want to be treated (e.g. kindness and respect).
- set new goals for 2023 and continue with all of this in your life.
On Being Well Spoken
I recently received a request about posting something regarding being well spoken.
Something you need to realise is that you’re not going to become well-spoken overnight. You need to practice on people. You need to SPEAK.
I used to stutter so badly that I could barely speak a whole sentence.
Flash forward a few years. I pitched my start up in front of a crowd, I joined Model United Nations in high school and college, I’ve been invited to speak on my entrepreneurial experience by some top universities in my country. It’s taken a lot to get here. And I’m still not where I want to be.
1. Apps to track progress and help you get better at public speaking
An app that you can use: “Speeko.”
I used to use this, it is beginner friendly and you can improve your public speaking skills as well.
2. Use topic generators
Go online and look up a topic generator. Generate a random topic, video yourself speaking on that topic. Don’t give yourself time to prepare anything - read the topic and start speaking. Set a time limit - you’ll realise that speaking for even 2 minutes can be quite difficult at times.
Not only does this make you realise that you may have limited language skills, but it will also make you realise exactly where you’re falling behind. Note down things in a journal.
- is grammar the issue?
- Lack of vocabulary?
- Too many filler sounds?
- Knowledge gap?
This is also a great idea if you’re at an intermediate level of learning a language/ polishing a language. Do this everyday and maintain a diary on your improvement.
3. Reading out loud
Select a news article or any article. Read out loud, slowly and steadily. Pronounce every syllable calmly.
A two minute read should take 5 minutes to read out loud. That’s how slow you should go. Not more than 4-5 words per breath.
Your tongue needs to get used to different syllables and sounds. Practice will help.
4. Talk in real life
Talk to anyone and everyone whenever you can.
Ask your barista how their day is going.
Ask your work or university security if they’ve had a good day and if they ate today.
Chat with your taxi driver about their life. I always start with asking them if they are from the city we’re travelling in. Even if you’re from that city, act like a tourist. Where are the best eateries? The conversation eventually goes to personal questions. How many children do they have, and what do they do? What do they like about the city?
You’ll learn the art of small talk only through practice. No book or guide can actually prepare you. You have to practice, practice and practice.
5. Diaphragm breathing
Diaphragm breathing is very important. Look up some YouTube videos for reference. You essentially breathe from your tummy (stomach goes in and out; not chest going up and down). This is a great calming exercise too.
6. Stuttering tongue/ jaw exercise videos
These are great because they really do prep your jaw and tongue well. The videos could include tongue stretches, placing your tongue on your palette correctly, etc. Search on YouTube.
7. Body posture
You really need to work on your posture too. Sit up straight. Back, STRAIGHT. Chin up, shoulders relaxed. Something as simple as posture can change your level of confidence.
8. Pranayama
A yoga exercise for breathing. You can find a guided video on YouTube for sure.
9. Vocabulary
Invest your time in expanding your vocabulary. There’s enough apps and games that can help you with that, if you aren’t fond of reading. A sign of being well spoken is having great vocabulary.
Start by looking up the synonyms of everyday words.
“I’m upset”
- how many different words can you find for upset?
“I had a crazy day today”
- one can easily use “hectic”, “chaotic” “lively” instead
10. Idioms
Idioms, phrases, sayings - look up common idioms in your language of choice. Aim to use at least 3 new idioms on 3 separate occasions in a week while you speak. You need to understand when and where you can use the idioms in your vocabulary.
11. Knowing when to switch
You can’t talk like a 50 year old heiress to a 10 year old child; you need to get down to their level.
If someone is clearly not a native speaker and is struggling to put words together, don’t use difficult words around them.
If you’re meeting with someone high profile, refrain from using slang.
The best speakers know when to switch their level of language.
You can’t use one singular type of speaking with everyone. You need to understand that there is a time and place for everything - and you’ll be able to switch like a pro only when you actually speak and start gaining experience.
English countryside me please...with a hot ass stablehand next door! 😉
English countryside me please...with a hot ass stablehand next door! 😉
