BE God.

all about mobility

what is mobility & how is it different from flexibility?

mobility is the ability of the joints to move through their full range of motion, while flexibility is the ability of the muscles to temporarily stretch.

why do mobility training?

there are many different benefits of mobility training, including:

increased flexibility

reduced risk of injury

improving joint & muscle health

improving range of motion

improving posture

gaining muscle strength

balance & stability

reducing pain & stiffness in the body

when should i start?

now! there’s a common misconception that you shouldn’t need mobility training until you are in your later years and your mobility starts to decline, but mobility training is useful no matter your age. in fact, the sooner you start, the less mobility & joint problems you will experience as you age.

how often should i train mobility?

mobility training is safe and beneficial to do daily, but ideally, you should try to train mobility at least 5 times per week for at least 5-10 minutes each time.

routines:

10 minute mobility workout by growingannanas

10 minute mobility for neglected joints by julia.reppel

15 minute daily mobility routine by julia.reppel

15 minute mobility stretch by growingannanas

20 minute slow mobility & stretch by julia.reppel

20 minute full body mobility warm up by leanbeefpatty

20 minute spinal mobility by julia.reppel

20 minute mobility workout by julia.reppel

20 minute rest day mobility flow by julia.reppel

20 minute pilates x mobility by julia.reppel

20 minute full body mobility by julia.reppel

25 minute full body stretch & mobility by madfit

25 minute mobility workout by julia.reppel

25 minute yoga for mobility by jess yoga

25 minute rest day mobility by julia.reppel

25 minute low impact mobility workout by julia.reppel

25 minute mobility workout by marie steffen

30 minute full body primal mobility by julia.reppel

30 minute primal mobility workout by julia.reppel

30 minute mobility yoga for athletes by charlie follows

30 minute beginner-friendly mobility flow by julia.reppel

30 minute mobility workout by fitness__kaykay

30 minute active recovery workout by heather robertson

30 minute core strength & shoulder mobility by heather robertson

35 minute yoga fusion workout by heather robertson

40 minute mobility & dynamic stretching by heather robertson

40 minute abs & hip mobility by heather robertson

40 minute core strength & back mobility by heather robertson

40 minute core strength & mobility by heather robertson

40 minute core & shoulder mobility by heather robertson

40 minute abs & mobility by heather robertson

44 minute core & full body mobility by heather robertson

2024 goals & resolutions 🎀

with 2024 right around the corner I figured it would be a good idea to list out some of my 2024 goals in the different areas of my life. I will have financial goals, health goals, fitness goals, academic goals, and relationship goals.

💕 Financial Goals

build my savings account to a minimum of 1000$ by the end of the year

save enough (~800$) to move into an apartment with my boyfriend

pay off my two credit cards, then use them sparingly

begin investing my money

use a monthly budget spreadsheet (loosely)

💕 Health Goals

Follow a semi anti inflammatory diet using the 80/20 principle

get closer to my goal weight range (healthy weight for my height)

only eat out on occasions, otherwise cook at home only

incorporate more whole foods into my diet

stay hydrated on a consistent level

💕 Fitness Goals

walk 7k-10k steps daily

keep a consistent weight lifting/cardio routine

begin attending pilates/workout classes

don't skip any of my yoga classes at my university

work on improving health and reaching my dream physique

💕 Academic Goals

raise my GPA closer to a 4.0

pass spring/fall classes with all B's/A's

keep a consistent study routine

turn in all assignments conplete and on time

increase class attendance as I am paying for my education and should utilize class time

💕 Relationship Goals

join one to two on campus clubs

make a friend or two within my major

take myself on solo dates

weekly dates with my boyfriend

keep in contact with all friends I make

💕 Random Goals

Read at least 3 books in their entirety throughout the year

Move into a new apartment/rented house

Continue regular posts on my tumblr

Get to N5/N4 level of Japanese proficiency

Get to conversational fluency in Spanish

Those are my goals for the next year! Given that there are 365 days in a year, I should be able to accomplish at least 85% of these!

til next time lovelies 🩷

skills that will never stop serving you☆ . °🪷

the ability to sell/negotiate

listening and learning from others

ability to speak in front of people

staying positive/optimistic

persisting and continuing to try regardless of failure

understanding other people’s feelings

ability to say no

making smart decisions that have a high ROI (return on investment)

managing ur own time and money

how to adapt, improvise, and overcome struggles and obstacles

asking for help

conveying what u think and feel

staying consistent (discipline)

How to Protect Your Energy ⚡️

1) Set boundaries.

For example learn to say, that doesn’t work for me. Drawing a line beyond which you simply can’t extend yourself is a powerful protective measure that lets you channel your energy, and keeps the draining influences of other people’s demands at a distance. Don’t feel bad for saying no. Your needs are just as important as the next persons.

2) Use mindfulness.

This is all about policing your thoughts and intentions. We are what we think we are, so when you constantly focus on how stressed or tired you are, how busy this awful day is, then stressed, tired and busy are all you’ll be. Mindfulness is the practice of being aware of what you’re thinking and how you’re talking to yourself, as well as how the attitudes of those around you affect you. When you achieve this awareness, tuning into positivity, and away from negativity (inside and out), becomes so much easier.

3) Be aware of your triggers.

Protect your energy from the wasting effects of both anxiety and stress by learning, and working with your triggers. If deadlines stress you out, learn to become a maven of organization. Social anxiety? Limit your encounters to ones you find actually enjoyable, rather than those you feel pressured to attend. Again, there is such power in saying no, no thank you, pass. If there’s something at work that triggers you, have a conversation with your boss or coworkers to ask and see if there’s a way to avoid that trigger. Focus on what you’ll be able to do after that trigger is removed to help persuade them.

4) Clean your physical and mental spaces.

De-cluttering your zones at home, at work and in your head is a powerful way to protect your energy. Maintaining a solid, grounded mental state is difficult when you're hemmed in on all sides by physical and emotional stuff. That kind of environment lends itself more to disorder, chaos and stress. Clear the dross. Get rid of things (and, yes, also people) that just aren't doing you any good. From old clothes you'll never wear again to anxiety-inducing social media you follow and especially to toxic people: donate, un-follow, un-friend. Difficult? Sometimes. But also totally worth it.

5) Trust your gut.

Dealing with a person or situation that feels unhealthy? Protect your energy by listening to your instincts. You'll learn who or what isn't good for you by how you feel after dealing with them. If they leave you feeling drained or just distracted and a little overwhelmed, there's a reason for that. Pay attention and limit your exposure to anything and anyone that causes you to feel off.

6) Have a solid social circle.

Go toward people, groups and activities that make you feel good. Just as someone draining you negatively affects your energy, so being around happy people that make you feel comfortable will have a positive effect. At work, this can mean seeking out coworkers whose vibes you really like and finding ways to spend more time together. Coordinate lunch or coffee breaks, after-work drinks or even a weekend hangout. Tuning in to folks who leave you feeling energized makes it that much easier to protect yourself from the influences of those who don't.

7) Build a “wall.”

When it comes to protecting yourself from negative energy, creating a barrier is a super useful practice. Much the same as thinking about your happy place, doing this taps into the power of visualization. Take a breath, close your eyes and surround yourself with a soft white positive light. Think of it as a protective bubble, a force field or some good old-fashioned light therapy. Whatever you call it, it's a solid way to block out negative vibes.

8) Stop giving away your energy.

The fact is, you feel drained because you allowed someone or something to take all that happy healthy energy from you. When it comes to saying no and setting boundaries, you have to want to do so. Not because you know you should, but because you understand the benefits of protecting and feeding your own energy, as well as the consequences of always feeding someone else's. A difficult idea to put into practice for a lot of us, since we tend to want to help our coworkers, friends and family more than ourselves. But that old adage is true: you have to love yourself, first. You have to really want to.

hot girl tips to be more productive

With a million things to do, where do we find the time? Sometimes it can be so easy to just procrastinate, not do your work and keep pushing it back till it's too late. Let's not do that anymore.

5-minute rule - start small. If you've been putting something off for a long time, trying to commit 1 hour to it can be challenging. You can't do a marathon without a warm-up first! Could you set a timer for 5 minutes to do that task? After 5 minutes if you want to continue, go for it; if you don't, that's okay, because at least you've done 5 minutes today, which is better than 0. Tomorrow or later in the day, try to challenge yourself to do 7 minutes this time, then 10, then 15, and you will get into that rhythm.

Eliminate distractions - it's all because of that damn phone 🙄 but seriously, tech and social media can have such a tight grip over our productivity and our attention. If you cannot control your usage, set app timers that lock the app after you use it for a certain amount of time or delete the app. I've been using a minimalist phone launcher called 'OLauncher' that removes all my icons and makes me manually have to type and search for the app. In the time it takes me to search for the app, I get to ask myself, "What am I looking for? Do I need to use it for something specific or do I just want to scroll?"

Schedule properly - note down all your commitments and non-negotiables in an app like Google Calendar and make sure all your big events are displayed there. Some people can fall into the habit of planning every second of their day, but I instead delegate a few tasks to each day and give myself any time within the day to complete them, the important thing being not when I do them, but that I do them in the end.

Write to-do lists - now this doesn't just mean in-app lists, which are very useful. Physically write them out. I use a scrap piece of paper and I write: "Today I WILL..." and then list all the things I want to get done. Having it written down helps me commit to it more and the feeling of ticking it is so satisfying.

Know your WHY - Why are you doing this? Why do you want to be more productive? Why do you want to study more? Always look at the bigger picture. Where do you want to be and how will your productivity help you get there?

Celebrate your wins - whether you completed all the things on your to-do list or just one, be proud of it. Some days, you will feel super motivated and fly through all your tasks, and other days you just want to stay in bed and do nothing. Making an effort is the first step to your success.

No matter whether your goal is to complete a project, get good grades, get into the school of your dreams, or just get your work out of the way so you can focus on other things, tackle it little by little. Just 20 minutes every day for a week is better than trying to do 140 minutes worth of work on the last day.

Why being delusional is the best solution | IT GIRL DIARIES

"being delulu is the solulu" - a pretty bitch

In today's world, being labeled delusional may often be seen as a negative insult, usually implying someone is out of touch with reality, which isn't wrong i mean.. ,but what if i told you embracing a form of delusion could actually be a powerful tool for manifesting your goals and changing your life?

Being delusional, in a positive sense, means creating a new belief or fantasy in your mind and living as if that is your reality. Over the years, I’ve realized that this type of thinking—where you treat the fantasy you create as your true reality—can lead to life-changing transformation.

View life as a game—one where you can choose who you want to be, like changing a character in a video game. I was fat and I didn't like that so, I decided to see myself as a "skinny girl" and live out that reality. I programmed my mind to believe this new identity, and my actions followed. The mind drives our actions; once I embraced my new self-image, my choices and behaviors naturally aligned with it. Eventually, I lost the weight, and that once “delusional” thought became my reality.

The key is to truly believe in the version of yourself that you want to become. By continuously reinforcing that belief, your mind will start sending signals that influence your actions to match this new identity. Whether you aspire to be wealthy, successful, or fit, the process remains the same. Create the fantasy, immerse yourself in it, and allow it to guide your actions until it becomes your truth.

So yes, being delusional is the solution. It’s about harnessing the power of your mind to reprogram your reality. By deluding yourself into the person you want to be, your actions will start molding you into that person, whether it’s the fit version of yourself, the wealthy version, or whatever else you desire. When used intentionally, delusion isn’t madness—it’s manifestation.

mwah! xoxo, colebabey8.88

www.investingforbeginners/gumroad.com

building my rebrand

getting my money right

one of my main goals right now is to get my money right and save as much as i can. here are some things i am focusing on:

getting a job with lots of opportunity for growth

picking up as many shifts as i can

trying savings challenges on pay days

spread out spending on wants; want something for at least 2 weeks before considering buying

meal plan and buy groceries for those meals rather than buying random things

fill gas tank full when possible rather than filling a little at a time

sleep schedule

my sleep schedule has been off for a little while now due to stress and sickness, so i am focusing on going to sleep at a reasonable hour and around the same time every night and waking up at a reasonable hour and around the same time every morning.

healthy body, healthy mind

taking care of the physical body helps not only your physical health and wellness, but the mental as well. here are some ways i am working to take better care of my body:

some form of exercise per day, even if it’s just stretching

stay mindful of the nutrients in your food, including vitamins, protein, sugar, and fat

stay mindful of water intake and try to drink as much as possible

when sitting or lying down, do not stay in one position for too long. shift and move around regularly.

taking care of your looks

while this may be a bit controversial, it’s important to take care of your appearance, even if it’s in your own way. not only will you make a good impression on others, but you will feel more positive and confident about yourself. some ways i am doing this are:

researching good skincare products and staying consistent with a skincare routine

hair oiling at least once a week

avoid super oily or sugary foods

again, stay hydrated!

strength training and cardio

if you wear makeup, make an effort to find the best style for your face shape

know your body shape and undertones and how to dress accordingly

mindset

arguably the most important part! your mindset is everything, as having a negative mindset can ruin even the best experiences for you. constantly reminding yourself of your power and worth among other things is crucial for everything else to fall into place.

🧁🎀IT GIRL YOUTUBERS🧁🎀

1) TheWizardLiz ( Self improvement)

She always has the best advice , she explains everything in a short and simple manner . She will help you boost your confidence& help you to love yourself & put yourself first & make your life better.

2) Song Jia ( Beauty , Fashion , Self Care )

She is the ORIGINAL IT GIRL. Her vlogs always motivate to take care of oneself & have hobbies. She also posts counseling sessions , fashion & make up video too.

3) Tam kaur (Self Improvement )

She is underrated , she has really great advice . She gives affirmations & homework ( to improve oneself) Too !!

4) Lavendaire ( Self Improvement , Self care & Self love )

She is so underrated . She has self care vlogs & tips , self love tips , guided meditations , Journaling tips etc .

5) Feminine Renaissance ( Femininity)

This channel explains the feminine & masculine energy really well . They have made four videos on Song Jia analysing her behavior and mindset , they are really helpful !

6) Dear Peachie ( Beauty )

This channel is a life saver . It gives tips on styling , make up & upgrading your natural beauty .

7) Dasha Taran ( Self care & Beauty )

She posts self care vlogs - Hair care , working out , skincare etc . She also posts make up tutorials.

8) Fayefilms ( Academics )

This channel really helped me when it comes to studying. She has studying tips & solution for every problem !

🎀🧁Consume content that makes you feel better & helps you become best version of yourself . Please avoid videos which spread rumors /drama/ gossip or hate & negativity in the name of " opinion " . Protect your energy 🎀🧁

How do I stop obsessing over the past and move forward?

HOW TO STOP OBSESSING OVER THE PAST

ALLOW YOURSELF TO DWELL. There is a reason why you are stuck in the past, and you’re only going to find out by actually processing what happened. Maybe you have unanswered questions, owe or owed an apology or you miss how things are and wonder how things can go back.

That being said, as soon as you fulfil the missing puzzle in the past, you need to cut off that clinginess.

IDENTIFY THOUGHTS AND FACTS. This is a grounding technique, as soon as you start thinking of the past and how things could’ve gone if maybe this happened; Go through your thoughts and sort them out as wishful or regretful thinking and what happened or is going to happen. This helps to bring us back to the present moment and to be aware of it.

IS IT A PROBLEM? Is your past catching up to you and forcing you into the past, or are you just imagining what might happen? One is an actual problematic circumstance, and the other is just your imagination/mindset.

PUT IT INTO PERSPECTIVE, usually from a third person's POV. If they witnessed what happened, without knowing all the extra details, would they consider it a big deal? This does even apply to a happy past, like would they see that the friends that you grew out to be a big deal, as you can always make new friends?

TURN YOUR PASTS INTO LESSONS. Not all lessons stem from bad events by the way. You have to start seeing your past as a tool, as something that can help you grow and reinvent yourself to be better as ever, not a burden on you that you want to erase.

JOURNAL. Document what happened, either vaguely, or in great detail, then just throw it away as a symbol that it is now in the past and it will no longer have a hold on you.

MEDITATE. Another grounding technique, but there are great guided meditations on YouTube that help with managing things from the past and learning how to look forward to the present.

IDENTIFY TRIGGERS. When you are put in a similar circumstance or around similar people, do you start thinking about the past again? If so, I want you to process and heal from it, then train yourself to dissociate from what happened with that environment.

DISTRACT YOURSELF WITH THE PRESENT. Start doing things that are scary and you are forced to just focus on that one scary thing instead of the past. This is a quick fix though.

hotties habits⋆.ೃ࿔*:･🍰💕

this is a post about habits that i've adopted that u can also adopt to elevate ur mind, body, confidence and spirit…💬🎀

SERVE COMPLIMENTS ;

start getting comfortable with complimenting yourself often, so much so to the point where compliments from others isn’t that big of a deal because YOU compliment u so much. this builds self esteem and self image. knowing that u don’t have to rely on the compliments of others only means that ur more confident.

and not only giving urself compliments but also complimenting others is an amazing way to boost self esteem and confidence while doing the same for someone else.

CULTIVATE CREATIVITY ;

something that has helped to elevate not only my mind but my femininity has been cultivating my creativity. i started to do this through my blog and through my pinterest account.

like thinking of new content to make and learning how i express myself has been so amazing for not only my confidence but for my creativity and i feel so much more feminine when im creating. starting my blog has helped me with self expression, helped me to learn new things and meet new people, and ultimately share and document my growth etc.

STAYING IN MY GIRLY BUBBLE ;

i dont like to over consume media and especially media that gives of negative energy or just toxicity. such as those balloon popping romance videos like im NOT with that. being more careful and conscious of what i choose to consume has helped my health so i just usually stay on my pinterest and a few other social media apps but just, keep urself protected and be careful of what u watch.

WEARING LOTS OF PINK ;

lastly, this is totally personal and its simply because its my favorite color and i look SO pretty in it. its just such a feminine color and its the best color (i dont make the rules). but in all seriousness having a specific element about my fashion that im consistent with is helpful for lots of reasons.

for example 99% of the things that i own are pink including my school supplies. i go to a school where we wear uniforms but i always make sure to accessories and highlight PINK. therefore everyone associates me with the color pink and things that are girly.

you can take this and do whatever u want with it. it doesnt have to be a color, it can be a specific style of dress or something that u like to wear often just have something distinct about you thats your SIGNATURE.