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Femme Fatale Guide: Realistic Tips & Tricks to Become "That Girl"

Some alternatives to having an entire day before 9am that allow you to enjoy your life and help you find pleasure in reaching your goals. Enjoy xx

Focus on a consistent sleep schedule, not select times: Structure your day around your energy, not an idealized schedule is guaranteed to not work for everyone. Wake up at 6-7 am, if you're a true early riser, and head to the gym to get your day started. Otherwise, there's no reason why waking up at 8-9am and getting in an evening-time workout session is lesser than.

Plan your days & week around your energy peaks: Figure out the times of the day when you're most focused, productive, creative, fidgety, sleepy, etc., and structure your days/weeks/month around your internal clock to the best of your ability. While this may be slightly difficult if you have a 9-5 or go to school during the day, think about what blocks of time are best dedicated to meetings, creative work, planning, routine tasks, emails, studying, etc. For those with uteruses, consider your energy throughout your cycle to help you plan the month.

Create "bookend" routines: While these will often be your morning and nighttime routines, consider how you prime and unwind your mind from your biggest tasks of the day (for most of us, this will be work, school, and chores on the weekends). Some reading, light movement, and upbeat music can create momentum before starting your daily tasks. A long walk and some journaling are a simple yet productive combination to decompress from the day.

Embrace the power of 3s: Create a daily primer routine, workday, and relaxation routine around 3 core tasks/projects/rituals. For example: Mornings can include using your 5-Minute Journal, doing a quick 10-minute meditation/yoga/dancing session to get in some movement, and spending 10 minutes reading; Your workday should be focused on completing your "Big Three" tasks, projects, or meetings of the day; Evenings can include a quick 5-10 minute planning session for the next day, a 15-60 minute walk or workout (depending on how you're feeling), and some journaling/reading time after dinner. You don't need to do it all. Consistency is key.

Create a "pleasure" and "pain" list. Own your inner masochist: Open up a fresh journal page or web document. Create two separate lists titled "Pleasure" and "Pain." The first list captures all of the simple pleasures that make your days enjoyable (from coffee rituals and your skincare routine to small work successes, daily movement, and indulgent evening treats, like a favorite TV show, a glass of wine, tea, etc.). The second list captures the tasks you regularly dread or procrastinate out of hatred and overwhelm (includes tedious or mentally-draining work tasks, meetings, chores, difficult workout sessions, necessary conversations with emotionally immature people, etc.). Looking over these two lists gives you an overview of your daily experience to help you (realistically) optimize your day for more ease and enjoyment.

Incorporate a pleasurable element into every ritual: Find ways to pair these more "painful" activities with something pleasurable. Examples include having a favorite coffee or tea while working on a draining work project, listening to a fun playlist, taking a walk/doing a face mask or massage while having a less enjoyable conversation, etc.)

Leverage habit stacking: Build habits on top of one another to set yourself up for success. Use a nearly mindless or enjoyable "cue" to spark action that results in habit formation. For example, use sipping your morning coffee as a cue to read your 10 daily pages or do some journaling. Leave your workout clothes out beside your bed with your yoga mat all laid out to make it stupidly easy to get your workout done right away. Have a playlist curated and opened to let you press "start" immediately when you need to begin your work day.

Create a capsule menu/wardrobe: Streamline your everyday meals and outfits by curating a handful of healthy breakfasts/lunches/dinners/snacks and outfits that you can put together mindlessly throughout the week. While creativity in these areas is fun, pre-determined options for busy days can help minimize decision fatigue. Know what staple groceries you need in your kitchen to make these recipes, and ensure to keep them in stock when going on your weekly grocery run. Have a few go-to outfits for work, running errands, working out, and social outings. Choose 5-10 well-fitting wardrobe staples that pair well together in the front of your closet at all times.

Become a playlist master: Curate different playlists for particular tasks, activities, and times of the day. Having playlists for creative/admin work tasks, reading, working out, cleaning, waking up, and winding down for the day can give you the energy to focus and not procrastinate or simply enjoy a necessary task more.

Focus on systems, not habits: Consider the domino effect of each practice and activity. Determine whether your current strategies and routines align with your energy, goals, and desired outcomes. Reflect on the parts of your routine that increase/decrease your energy and motivation. See how you can create a system – a pattern of consistently-practiced habits – that supports your goals and desired lifestyle that does not compromise your overall life satisfaction and well-being.

Experiment until you find an achievable balance: Focus on progress, not perfection. While there may be days or even seasons where hard work and fewer pleasures take priority, life is meant to bring you joy, peace, and satisfaction at the end of the day. Remaining in your comfort zone does you no good. However, learning ways to find pleasure in the process remains the key to long-lasting discipline and the energy necessary to maintain the determination required for success.

Sending you healthy and prosperous vibes xx

Cycle Day 1:

The first day of your cycle begins with the day your period starts.

🍁What’s happening in your body? Estrogen is at its lowest, in fact, it may have dropped drastically enough over the last couple days, you’ve probably noticed a shift in emotional and physical energy.

🍂What does that mean? Estrogen is responsible for increasing serotonin (the “happy😊” chemical), you may be feeling pretty lousy today. Emotional and physical fatigue are very common and should resolve over the next couple of days. (If they last longer than your period, seek medical attention.) Estrogen and cortisol (the stress hormone) are also linked. High cortisol levels can lower estrogen levels and cause or worsen the following symptoms: sleep problems, mood swings, and body temperature regulation.

🤎What should I do? Get plenty of rest. Find ways to relieve stress. Do some flow yoga. Take a relaxing walk. Cuddle up with a good book. Take a bubble bath. Have an at-home spa day. Take a nap. Hydrate. Hydrate. Hydrate.

Treat yo-self. Lowering stress levels lowers cortisol and helps balance hormones. Avoid trying to boost your mood with sugars or caffeine which will make you crash and burn later. Instead, boost your mood by taking a scenic walk or stretching and meditating with a scene that pleases you from youtube.

Meals for the day: You probably want to dive into those sugary baked goods and salty carbs. And there’s a reason for that! Carbs temporarily increase serotonin levels. Today, we’re treating ourselves and our body. We’ll eat smaller meals more frequently to nourish and replenish. So how about a Snack Day! Create small meals out of the following:

Berries: blueberries, blackberries, strawberries

Cherries

Red and black grapes

Citrus fruits

Nuts: walnuts, pecans, almonds

Dark chocolate

Wild rice

Leafy greens

Broccoli

Mushrooms

Protein: beef, pork, oily fish

I love brewing up a beef soup/stew with mushrooms, spinach, carrots, and potatoes that I can throw together and leave in the crockpot all day.

Planning ahead:

Cycle Day 2 on average = the heaviest flow. Stock up on supplies and plan accordingly. Plan for comfortable clothes and for activities to be close to a restroom in case you need to take care of business. (Heaven forbid you might sneeze.) Good news: you will begin to feel a bit better tomorrow as estrogen levels start to climb.

me vibes 🫶🏼