I Love A Woman Who Is All About Her Craft And Business . Her Aura Is Peaceful, Calm And Grounded. Her

how much exercise should you do per week for maximum health benefits?

note: while getting enough of different types of exercise is important, as different types of exercise bring different primary benefits, the most important thing is that you are moving your body! don’t feel pressured to do a strict amount of cardio per week if you don’t like cardio, especially if you are new to exercise. this goes for any other type of exercise. it’s totally okay to do the exercise you enjoy doing, as long as you are doing it!

how much cardio should you be doing?

while this may differ according to your personal health, conditions you may have, your goals, etc. (as with any other form of exercise), the general advice given by professionals and the American Heart Association is at least 75 minutes of vigorous aerobic activity or 150 minutes of moderate aerobic activity per week. if we are going with 150 minutes per week, this would mean at least 21 minutes per day, or 30 minutes 5x per week. this schedule may vary depending on your schedule, but the overall goal is 75 or 150 minutes per week!

how much strength/weight training should you be doing?

while different professional sources have varying opinions on this, the most common advice is 60-90 minutes per week. if we are using 90 minutes per week, this would equal to 13 minutes per day, 18 minutes 5x per week, or 30 minutes 3x per week.

how much yoga/stretching should you be doing?

it is important to at least include a short cool down stretch after your workout to prevent injury and reduce soreness, but when it comes to yoga, it is recommended that you include at least a 1 hour session 3x per week, although doing a bit each day is considered ideal. using the guide of 3 hours per week, this would equal 26 minutes per day, 36 minutes 5x per week, or 60 minutes 3x per week.

how much pilates should you be doing?

while many do not include pilates in their routine or do not consider it necessary, i and many others find it incredibly beneficial due to its ability to work the smaller muscle groups that weight training usually does not. it is generally recommended that you do a 45 minute session 3-4x per week. this would also equal 19 minutes daily if you prefer to split it that way.

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 ･:*₊‧✩

Proud Slytherin Princess 🐍🐍🐍🐍🐍

harry potter aesthetics: slytherin

those cunning folk use any means to achieve their ends.

miscellaneous study tips

do all readings, even the ones that are 'suggested' but not required. they were suggested for a reason.

get to class early. getting to class early gives you time to be prepared and ready to study. review your notes from the day before, lay out all your supplies, ask the teacher any lingering questions about the material.

your feet feel cold? put on socks. you feel thirsty? fill up your waterbottle and leave it beside you. make yourself comfortable whilst you are studying, or you will hate it.

if you can't find the motivation to get to work on something, force yourself to pick it up for just two minutes. you're very likely to continue.

सब चाँद-तारे ला रहे हैं...

तुम पायल, चूड़ियाँ, झुमके और गजरा ले आना....

ऐसे वादे करें जिन्हें आप पूरा कर सकें

क्योंकि हवा कुछ सर्द सी है 🥀

picture credits to the owners (pinterest)

The nazm "Suna hai log usey aankh bhar ke dekhte hain" by Ahmad Faraz Sahab is one of my favourite , so penning this down from the perspective of the girl for whom it was written....

सुना है आपको लगता है कि लोग हमें आंख भर के देखते हैं, इसी बहाने आपको अपने शहर में ठहरवा के देखते हैं

सुना है आपको लगता है कि रब्त है हमें ख़राब हालों से परंतु आप अपने आप को बरबाद ना करें , हम तो खुद आपकी आशिकी में खुद को बरबाद करके देखते हैं

सुना है सोचते हैं आप दर्द की गाहक है चश्म-ए-नाज़ हमारी और आप हमारी गली से गुजर कर देखते हैं , पर हम तो इन चश्म-ए-नाज़ों की निगाह से सिर्फ आपको देखते हैं

हमें भी है शेर-ओ-शायरी से शगफ़ , पर हम तो सिर्फ आपकी शायरी पढ़ कर देखते हैं....

~K.Y 💗

how im preparing for 2025⋆.ೃ࿔*:･🍬💕

MY MANIFESTING LIST ;

every year i always make a list of the things that i wanna manifest in 2025, i dont always complete it in the first sitting bcuz i add onto it as the year progresses but i like to have a basic framework of everything that im manifesting in that year.

also along with my manifest list for 2025, i also create a 2025 vision board because it motivates me and reminds me of all the amazing things that im going to experience in 2025.

REFLECTING ON THIS YEAR ;

so in my notion i have a section called the 'monthly digest' where every single month i break down the 4 weeks of the month and everything that i did in them in relation to my goals. after every month i write a little summary.

so with that being said i have a LOT to go back to and reflect on so that i can see what i accomplished this year and what i can do better in the next year. this reflection system that i have is so helpful so i'll set one up for 2025 so that i can also have that at my disposal.

BREAKING UP THE NEXT YEAR ;

i break up my year into 4 quarters (each lasting 3 months) that way i can see my year broken up and i have a clear plan and i can be organized. quarter one (january - march) quarter two (april - june) so on and so forth. and after every quarter i do a little analysis.

something else that i wanna try for next year is giving myself quarterly themes. like for each quarter of the year i'll focus on a different aspect of myself, i think that could be fun…💬🎀

PREPARATIONS ;

im wrapping up some things like my projects, assignments and things of that nature so that i can go into the next year on a clean slate. furthermore im making plans for new years eve, and january and making sure that i've already set some things in motion.

all in all, with everything in motion and everything set in place im going into the new year INCREDIBLY confident 💕📔