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ros3ybabe · 3 days

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🎀 Overcoming Gym Anxiety 🎀

I got asked about this through my inbox by @sxfiaaa so I figured I'd make a post about it and hopefully help a lot of people with something I too used to struggle with!

🩷 Wear Comfortable Clothing

We've all seen the beautifully dressed people on Tiktok, Pinterest, etc in their matching sets and cutr gym clothes. If that is what you're comfortable wearing to the gym, do it! Wear it, and be confident in it! If you're more of a loose clothes/sweatpants/baggy shirts or hoodie type of person, do that! Wear whatever you feel comfortable (and cute) in, because the better you feel going into a workout, the more you'll be able to focus on your workout!

🩷 Know What You're Doing When You're There

This just means go in with a plan! You don't need to know how to use every single machine or do every single exercise known to mankind. Scroll tiktok or pinterest for some workout videos for inspo (please make sure the video you get inspo from shows proper form!!! Proper form is so important for being safe!!)

If you know you can go certain days of the week, make a workout split to follow that! EX 3 day split: Monday - Leg Day, Wednesday - Upper Body, Friday - Full Body

OR, if you just want to go do cardio, then plan for that! I didn't know how to use a treadmill, but I went to the gym at my university and stood on the treadmill til I figured it out!

🩷 Remember This

No one is going to look at you and judge you or think mean things about you. Everyone is at the gym for the purpose of bettering themselves and their health. If you find people giving you occasional glances, maybe it's because they don't recognize you from the gym (or they do recognize you from somewhere else), maybe their admiring your outfit/physique, maybe their avid gym goers who are watching your form and technique, or maybe their just zoned out and you happen to be in the line of sight.

When I'm at the gym, I look around between sets and take note on other people's form to see if maybe I should tweak the way I do a certain exercise, or I'm admiring another girls outfit or physique because there are a lot of beautiful women at the gym. Sometimes, I'm thinking "dang, they're lifting so heavy, how cool!" or "wow, their form is amazing, they really know what they're doing." I've never thought bad abut someone at the gym because why would I?

🩷 Don't Be Scared To Ask For Help

if there an exercise you really want to do but don't know how and videos aren't helping, ask someone around you who isn't in the middle of an exercise and looks like they may know. The guy at the gym doing upper body who has good biceps may be the right guy to ask about upper body exercises. The girl doing impeccable Bulgarian Split Squats might be the right person to ask for help with those types of movements. Just make sure they aren't in the middle of an exercise, because that can cause some unwanted issues, especially if they're mid-rep, that can turn into a safety issue.

People love to help people, especially at the gym. If you politely ask for help from someone, they may take it as a compliment that you think they look like a person who is knowledgeable on working out. I'd definitely be so flattered if someone asked me for help or advice at the gym!

🩷 Random Advice:

remember your why! no matter how anxious you are, remember why you're going! what are your goals, what do you hope to achieve, how proud will you feel after?

start small if you have to! if it's really anxiety inducing to start working out, make it your first goal to at least step into the gym. then 2nd goal, walk around the gym to get a feel for it. 3rd goal, maybe 5-10 minutes on a treadmill, and then keep building momentum each day.

be careful with the hours you go! there is such a thing as peak gym hours. It varies by place, but a lot of gyms are busy between 2pm and 6pm I've seen. I personally love going to the gym super early morning, it's a little less busy and I'm a morning person so it works out for me! If you can only go during peak hours, bring a friend or keep your headphones on and do your thing!

Bring a friend! If you're really anxious about going alone, bring a friend with similar goals! Sometimes it can be a lot nicer to learn something new with a friend then try and learn it on your own! Plus, it's like extra motivation and accountability!

Have a motivating pre workout routine. Play some music while getting ready, prep your bags, prep your playlist, get your workout itself figured out, and just keep yourself excited to go! I love blasting high-energy music that makes me feel like a baddie on my way to the gym.

I hope this was helpful!! My thoughts were everywhere but I tried to convey them as best as possible! I'm happy to answer any questions or offer more tips and advice, don't feel scared to ask! <3

til next time lovelies 🩷

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m0tiv8me · 2 days

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MAYbe I CAN Challenge

Hey Tumblr I’m serving up another mental/physical challenge for the month of May.

The Challenge:

Pick something you’ve been wanting to do for your mental or physical well being. It can be something you’ve been wanting to get back to doing or just wanting to try but just never started.

Do that thing for 15 minutes EVERYDAY in the month of May. Just 15 minutes that’s it.

Keep it feasible and within the realm of possibility given your circumstances. But it should also be somewhat challenging and give you a sense of accomplishment.

Here’s some basic Physical or Mental Examples to help get you thinking.

15 minutes of walking or running. Workout or exercise, Meditation or yoga. Reading, crafting, doing a favorite pastime you just don’t make time for anymore and so on. Whatever it is it should have a positive mental/physical effect on your day to day life.

Staying Accountable:

Keep accountable by reblogging and adding onto daily posts. OR journal your own daily updates about what you did in your 15min. Use the tag #maybe i can to make it easier for others to find or tag me @m0tiv8me. If you wish to keep it more private and not post publicly feel free to DM me updates and I’ll respond with some words of encouragement.

Of course anyone is welcome to spend more than 15 minutes on their chosen activity if they wish. But aim for at least 15 minutes each day.

The GOAL:

The purpose of this challenge is to foster healthy habits through consistency and hopefully open the door to long term improved mental/physcial quality of life. Big changes often start small and it’s easy to become overwhelmed in this busy world. Take 15 minutes of time for yourself each day and start to believe “Maybe I Can” do those things I’ve always wanted to do.

What Next:

Simply add a 💙 emoji in the comments if you want in and you’ll be tagged in upcoming posts. Goal report and check in is Monday April 29th. Day 01 post goes up Wednesday May 1st at Midnight. So start thinking of what your 15 minutes will be used for and spread the word and let’s get a community of like minded people helping to encourage and cheer each other on for the month of May!

Any questions? Just ask!

@thoughts-sex-desires @mikelcity @athousandmorningss @joshuamusclefan @perspective24 @marine-corps-strong

#may challenge #maybe i can #you can #fitblr #mental health #physical health #may #let’s do this #lfg #motivation #inspiration

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sshonuu · 2 days

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People with physical health issues, what do you think about making a group of us, to support each other? We could also make some representation to spread awareness about our illnesses! Just tell me where you'll be comfortable to chat! And also, there's no matter which diagnosis you have, because we'll represent every physical health issues!

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luminarai · 9 months

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hey, hi, I was just on the former bird app and came across this info from a brand new study and now I cannot stop screaming internally??? what the actual fuckkkk

theres' an article from the guardian here and here is the actual study:

#period products #menstruation #what the fuck what the fuck!!!#i know i probably shouldn’t be surprised but wtffff #idk what to tag this but #science #menstrual bleeding #heavy bleeding #period problems #reproductive health #alt text #described #physical health #blood mention tw #periods #edit: btw I skimmed the article overview and I’m glad to say it seems very inclusive #so once again: terfs can go fuck themselves in the not pleasant way <3 #it always bears repeating and I will ad naseum

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teratomarty · 7 months

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#poll #mental health #physical health

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neuroticboyfriend · 1 year

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it's never too late to start brushing your teeth again. i basically never brushed my teeth for a whole 10 years. a decade. A DECADE. i still struggle to brush my teeth once a week, but it all started with brushing my teeth once every few months. so i mean it when i say brushing your teeth once a week, a month, a year, or even a decade, is better than nothing.

and still, nothing is not shameful. it is not immoral to struggle with self care. and it is also not pointless to keep trying. anything you can do, even if its wiping plaque off with a towel, is enough. it is good to take care of yourself however you can, even if it's just trying to muster the will to. reading this post is good, too.

i believe in you and i am proud of you, even in the smallest of steps. it's okay. you can give yourself grace.

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greg-katana · 3 months

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If you're between the ages of 21-35, how many prescription medications do you take in a day?

#poll #mental health #mental illness #physical health #chronic illness #medicine #medication #shut up elizabeth

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biscuitdolly · 5 months

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easy hygiene tips ♡

to improve physical appearance , health and hygiene are a must.

water ♡

water. please , for the love of god , drink water. get up rn and go drink some water. water does so much , want clear skin? water. want to lose weight? water. want to feel more refreshed? water. ITS SO HELPFUL!! you really don't want to be dehydrated, it has so many negative effects.

i would aim for around 2 liters (8 full glasses) a day , but you can slowly increase your water intake over the span of a few weeks if you're not ready for that. if you like me and forget to drink , set alarms or reminders for when you need to.

apple cider vinegar ♡

okay , yes, it tastes gross, but it's so good for your PH!! just drink 2 teaspoons everyday (dilute with water first) , trust me it will make your body sweat and kitty smell (and taste) soo much better!! it can also help u lose weight , decrease waist size and is so good for your skin!!

easy oral hygiene ♡

brush your teeth at least 3 times a day. i normally opt for brushing my teeth twice in a row morning and night , and once during the day (yes , even if i'm at school). also , don't forget to floss!! most importantly u wanna b scraping/brushing your tongue, along with brushing your gums and the roof of your mouth!! If you're not brushing regularly and not brushing your tongue, your breath is gonna stink.

another tip - mints > gum. no matter how minty your gum is , if you're chewing it all day it's gonna make your breath smell bad. a sugar-free mint that specialises in good breath every morning helps so much for me.

shower/bath care ♡

please wash behind your ears and your belly button. every part of your body should be clean!!! you don't want build-up.

exfoliate before and after u shave. this will leave u feeling SO smooth and helps avoid razor bumps , if you have sensitive skin (like me) it can help avoid irritation (i get SO itchy and my skin gets covered in red bumps if i don't exfoliate when shaving). personally, i don't suffer from oily skin , but if u do, exfoliating afterwards helps remove any dirt from clogged pores and any residue build-up!

use different clothes depending on what part of your body you're cleaning!! use a softer cloth for your face and kitty , and use regular clothes for the main part of your body and bum. NEVER wash your face in the shower! you want your face to have its own personal time for you to clean it so you can really focus on it. also , hot water from the shower can damage your skin and make it dry. your shower head also probably has a lot of bacteria hiding in it, so please wash your face separately after your shower.

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my-autism-adhd-blog · 21 days

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Autistic Self Care

Saying no

Stimming

Researching new interests

Sensory safe clothing

Rewatching/relistening to the same song/movie

Setting boundaries

Alone time

Info dumping

Resting

Safe place

Engaging in special interests

Littlepuddins.ie

#autism #actually autistic #autism awareness month #autism acceptence month #self care #mental health #physical health #take care of yourself #there’s nothing wrong with saying “no”#set boundaries #rest when needed #neurodivergence #neurodiversity #actually neurodivergent #feel free to share/reblog #Littlepuddins.ie (facebook)

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akindplace · 2 years

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You're not weak, you're tired because you have been trying so hard when you are already so overwhelmed. You're not lazy, you're sick and burned out. You're not giving up on yourself when you take a break to rest. You're not unproductive or useless because you are not like other people. You are not a projection of other's' desires. Try projecting your own needs outwardly, communicate when you need help and prioritize your own comfort, your rest, your recovery.

#healing #recovery #reassurance #self-acceptance #self-worth #self-love #self-care #mental health #emotional health #physical health #living with chronic illnesses #self-compassion #original writing #reminder #on low self esteem

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prettieinpink · 7 months

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YOUR BEGINNER GUIDE TO CYCLE SYNCING — DIVINE FEMININE

based on a health link article

Cycle syncing is when we match our menstrual cycle to our health lifestyle, such as nutrition and exercise. By using your menstrual cycle as a guide of your health throughout, you become in tune of your hormonal needs

Our menstrual cycle has 3 distinct phases excluding your period, which occur over a month.

Follicular(menstruation happens in this phase). Lasts for 6-14 days. Estrogen and progesterone are increasing.

Ovulatory. Lasts for 15-17 days. Estrogen is at its peak, testosterone and progesterone are increasing.

Luteal. Lasts for 18-28 days. Estrogen and progesterone are high, but if the egg stays unfertilised, the hormones decrease and the cycle repeats.

EXERCISE

Menstrual/Follicular

Your hormones are at its lowest, so light exercise and cardio is better suited for your stamina here. Yoga, walking, stretching, jogging

Ovulation

Hormones are increasing, so high intensity exercises are suited for this phase as your energy is higher. gym, cycling, skip rope, running, HIIT

Luteal

As your body prepares itself for another cycle, energy may be low, so light or moderate exercise is best. Pilates, ab exercises, any strength training

NUTRITION

Menstrual/follicular

Your Estrogen will begin to increase in this stage. Drink warm beverages to help with cramps. Despite your cravings, limit fatty/oily foods, caffeine and watch your sodium intake. Eat foods that help with metabolising your estrogen.

broccoli, sauerkraut, cabbage, high quality meats, cauliflower, spinach, sesame seeds, flaxseeds

Ovulation

Your estrogen is the highest so opt for foods that support your liver, protect you from environmental toxins(as they can impact your hormones) and are anti-inflammatory.

Leafy greens, whole grains, eggs, legumes, high quality meat & fish, garlic, almonds, whole fruits

Luteal

Estrogen and progesterone are high, but will begin to decrease. Magnesium rich foods to help fight fatigue, and foods that help with serotonin are best.

Leafy greens, quinoa, buckwheat, dark chocolate, spinach, pumpkin seeds, sweet potatoes, beans, avocado

This is the phase when your cycle is beginning to repeat, so you want to ensure that your diet is optimal. Avoid caffeinated drinks, sugar, deep fried foods and high amounts of dairy.

To start implementing these changes to your lifestyle, track your cycle and begin to identify how long each phase lasts for. Pay attention to how your body responds to each phase.

with that, I wish you luck 💖🎀 i hope we all stay healthy and happy together 👏

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ros3ybabe · 1 month

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🎀 Hobbies 🎀

I feel as tho I don't have much time to do things besides school, work, some chores, and survive right now, but I've been thinking about some hobbies I enjoy and would like to incorporate into my life when I decide to make the time without burning out!

Reading - I used to be big on reading just about any books I could get my hands on. Then I was really focused on reading self help, and now that I haven't been reading at all, I've been thinking about getting back into reading. Always looking for book recommendations, and I do have my eye on some books I'd like to purchase.

Gardening - if I had the time and space, I'd love to have a flower garden or a vegetable garden. It always makes me happy when the fruits of my efforts come to life, so tending to plants and gardening sounds super fun and relaxing.

Video Games - I used to play video games on and off, but I wouldn't mind owning a PS4 or a Switch and spending some time playing video games whenever I'd want time to wind down.

Cooking/Baking - I love learning things, and the sense of pride I've gotten in the past when receiving praise for things I've cooked or baked has really driven me to want to increase my skill. I've only baked something from scratch once in my life, but I'd really like to expand my skills in making desserts.

Exercise - I'm talking all forms of it! Dancing, martial arts/kickboxing type activities, yoga, pilates, running, swimming, spin/cycling, weight lifting (again), calisthenics, all of it! I don't currently look like the exercise type but I find various forms of movement to be so fun! If I had more time, I'd be trying new things all the time!

Volunteer work - This is something I used to do all the time, and it's a hobby that I enjoyed that kept me humble. Not only that, but I thoroughly enjoy showing kindness and compassion to others. Making a difference in anuwau brings me so much joy, and I love meeting new people and learning their stories. I also would love to volunteer with animals, because they deserve so much love and affection too!

Drawing/Art - I used to draw for fun but when I started college, I didn't have the time to devote to continuously increasing my art skills. I still own a sketch kit, coloring materials, and several sketchbooks so it really is a matter of having time.

Crochet - The thought of making things that I can gift to others seriously makes me so excited!! Crochet seems like such a fun, crafty, relaxing activity and the added fun of gifting those crafts to others would make it so fun!!

Scrapbooking - I don't know if I'd ever do this one, but I do Ike the idea of keeping my memories in a physical space, and not just in like pictures on my phone.

Learning - if school wasn't crazy busy, I'd spend all my time learning languages (ASL, Japanese, Spanish, Korean, Mandarin, Italian, etc), computer coding skills, how to make and do certain things, just anything I can do to keep my mind enriched.

Upcycling/Altering Clothes - I would love to upcycle or alter articles of clothes into more personalized pieces for myself. The thought of having a personalized, hand made closet full of clothes makes me really want to buy a sewing machine and learn how to use it to my advantage!

That's all I can think of for now that I'd like to someday incorporate into my life. Having hobbies is always so fun, but I've been so busy and tired that I don't mess with any of the hobbies I'd want to do. If anyone has any tips for time management, or resources for beginning new hobbies, please let me know!!

til next time lovelies 🩷

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mushramoo · 8 months

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chronic fatigue is something I feel like is not talked abt enough. being too tired to get out of bed, too tired to go to class, having to use all your energy just to exist in the current moment. Being constantly sleepy and able to take naps at any point, and those naps always end up longer than you think. going to the doctor because ur so tired of being TIRED. And they tell u that u just need to exercise more, not understanding that not only is it extremely difficult to even walk, but that your body doesn’t give you the awake signal even after you do. getting ur lab results back and wanting to cry cos there’s nothing wrong with you. Having to survive off energy drinks because you can barely stay awake during the day. Your body aches and you’re constantly yawning. You’ve tried every possible treatment, caffeine, abstaining from caffeine, exercise, medication, B-12 shots, and nothing changes.

It’s not only infuriating, but it makes you feel like you’re slowly losing your mind because nobody believes you. There aren’t even any definitive tests to prove you have it, just symptoms when every other test failed. My experience with chronic fatigue is constant distress because I can’t do the things I want to do, ever. And paired with ADHD it means I struggle so fucking much doing basic tasks.

To all my friends out there with chronic fatigue, I see you, we are in this together.

#I hate to get ranty on main but #it’s so tiring to be infinitely tired #makes me want to tear my hair out #chronic fatigue #health #physical health #mental health

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one-time-i-dreamt · 3 months

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I was having a (very advanced) physical and mental health check-up until I got lost and was stranded in a room with my 7th-grade friends. We filmed a short comedy of us eating food together.

#dream #text #checkup #mental health #physical health #comedy #food #eating

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turtlesandfrogs · 2 months

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Here's the actually* short notes for the course, "The Science of Well-Being" from Yale on coursera, which is available for free. Mostly focusing on the actionable steps.

Point the first: We/society at large is often wrong about what makes people happy/have a sense of well being. Unless you've been reading into motivation, happiness, flow, etc, already, in which case you're likely right on track.

We adapt to both good things and bad things, so neither one effects us as much as we think they will. Our brains adapt to, and filter out stimuli after a while. If we want to get the most enjoyment out of something/life, we should increase variety and take breaks. Like, drink a different kind of tea every day, or take breaks when listening to music. Also, practicing gratitude, savoring (pausing and intentionally appreciating the good moments in life), sharing experiences with others, and recalling past moments of joy. Also, you can practice negative visualization, when you on purpose think of how awful the world would be if you didn't have something that you do have.

A good job is one that allows you to practice your signature strengths and enter the flow state.

The income-increased happiness plateau is somewhere between $75k and $500k- but I found a recent article** after the comments to this effect, and "Yet is important to note that the relationship is weak, even if statistically robust. The correlation between average happiness and log(income) is 0.09 in the experience sampling data, for example, and the difference between the medians of happiness at household incomes of $15,000 and $250,000 is about five points on a 100-point scale. The flattening and accelerating patterns are even smaller modulations of a small effect. However, the emotional effects of other circumstances are also small. KD reported that the effect of an approximately four-fold difference in income is about equal to the effect of being a caregiver, twice as large as the effect of being married, about equal to the effect of a weekend, and less than a third as large as the effect of a headache." Which says to me I'm making the right move by going to a 4 day work week :P But seriously, that's great news.

We think in comparisons, and comparison is the thief of joy. You can reduce consumption of images of people who are richer, cooler, more skilled, etc than you, and that will help prevent mood deterioration. You can also reframe to compare to yourself in the past.

Being kind makes you and everyone involved happier. Buying things for others makes you happier than buying things for yourself. Giving to charity makes you happier if it builds social connection. (Why the focus on buying things to make you happier? Why not on actions you can take to make yourself or someone else happier? Probably because giving someone $20 is easier from a study's standpoint.)

Get 7 or more hours of sleep a day.

Move 30 minutes a day.

Meditate- look into mindfulness, loving kindness.

Social connection- doesn't have to be a romantic relationship! Just interacting with others, even strangers, makes us happier (still sounds fake to me, but I'm like a mega introvert). Spending time with people you like is good.

Having free time is important.

Create an environment that supports what ever change you're trying to make.

WOOP = Wish, Outcome, Obstacles, and Plan. "What's your wish for your goal? What's your best outcome? What are the obstacles? What's your if-then plan?" Really helps with actually accomplishing your goals.

*I realized I said short notes before, but then somehow that ended up being super long.

** Income and emotional well-being: A conflict resolved by Matthew A. Killingswortha, Daniel Kahnemanb, and Barbara Mellers

#happiness #wellbeing #how to be happy #health #mental health #is #physical health

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aristobun · 3 months

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#positive #positivity #mental health #physical health #take care of yourself

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