Ultimate IT Girl Guide

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Andrea Gibson

• Ten Day Workout Plan •

Workouts to gain back your lost fitness

Day 1:

15 sit ups

5 crunches

30 sec plank

20 V- ups

10 push-ups

25 sqauts

100 jumping jacks

30 min walk

Day 2:

20 sit ups

10 crunches

30 sec plank

20 V-ups

12 push-ups

30 sqauts

100 jumping jacks

30 min walk

Day 3:

25 sit ups

15 crunches

35 sec plank

30 V-ups

15 push-ups

35 sqauts

100 jumping jacks

30 min walk

Day 4:

100 jumping jacks

30 min walk

Day 5:

30 sit ups

20 crunches

40 sec plank

30 V-ups

20 push-ups

40 sqauts

100 jumping jacks

30 min walk

Day 6:

35 sit ups

25 crunches

45 sec plank

35 V-ups

25 push-ups

45 sqauts

100 jumping jacks

30 min walk

Day 7:

40 sit ups

30 crunches

50 sec plank

35 V-ups

30 push-ups

50 sqauts

100 jumping jacks

30 min walk

Day 8:

100 jumping jacks

30 min walk

Day 9:

45 sit ups

35 crunches

55 sec plank

40 V-ups

35 push-ups

55 sqauts

100 jumping jacks

30 min walk

Day 10:

50 sit ups

40 crunches

60 sec plank

40 V-ups

40 push-ups

60 sqauts

100 jumping jacks

30 min walk

Tips:

If You Need More Days To Gain Back Your Fitness, Just Follow The Pattern.

Drink A Lot Of Water.

Try To Eat Fruits And Vegs.

Do Each Workout Slowly, Make Sure Your Body Is Fully Engaged.

If You Get Tired, Take Breaks And Then Continue.

Don’t Give Up And Stay SAFE

Some days it just eats me up

lil peep lockscreen

like or reblog if you use or save please.

how to stay motivated long-term

trust, me i know that long-term motivation and consistency is hard. long-term motivation might be difficult to maintain, but there are effective techniques to help you stay focused and determined. whether you're seeking personal ambitions, academic achievements, or professional success, here are some strategies to help encourage motivation:

understand the reason behind your goal ☆ does your goal contribute to personal growth or meaningful relationships? ☆ how does your goal impact others? ☆ is your goal meaningful to you? if your goal lacks meaning, it may be hard to maintain motivation.

positive and negative motivation motivation can come from different places ☆ positive motivation: the desire to experience pleasure ☆ negative motivation: the desire to avoid something (an outcome) both types of motivation have their place, so learn to recognise what type fits in where.

set up systems use your initial motivation to set up structures: ☆ create routines, systems and habits that help you towards your goal even when your motivation fluctuates ☆ when your emotions wane, rely on these systems and disciplines to maintain momentum

break down goals ☆ tackle one goal at a time to avoid feeling overwhelmed ☆ set achievable milestones and celebrate each step forward ☆ keep the momentum going by focusing on manageable tasks

validate good work ☆ give yourself a little reward, or thank yourself, for completing hard tasks ☆ this reinforces motivation and encourages effort

remember--motivation isn't in a constant state, it ebbs and flows. these small tips will help to stay motivated. i'm going to provide more information in upcoming posts, and i will link them here once they are published.

luck on your journey ❤️

GLOW UP GUIDE FOR 2025⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (≥50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.

february workout plan 🌷🎀

saturday, february 1: 15 minute cardio + 30 minute yoga flow

sunday, february 2: 30 minute yoga hiit fusion

monday, february 3: 25 minute lower body pilates + 15 minute slim leg stretch

tuesday, february 4: 35 minute upper body pilates + 15 minute stretch

wednesday, february 5: 25 minute yoga

thursday, february 6: 30 minute full body hiit + 15 minute stretch

friday, february 7: 30 minute full body pilates-style + 15 minute stretch

saturday, february 8: 25 minute slow yoga & savasana

sunday, february 9: rest or 25 minute yoga reset

monday, february 10: 10 minute walking cardio + 30 minute legs

tuesday, february 11: 30 minute slim upper body + (optional) 14 minute stretch

wednesday, february 12: 35 minute abs & booty pilates

thursday, february 13: 30 minute walking cardio + 15 minute stretch

friday, february 14: 30 minute heart opening yoga

saturday, february 15: 30 minute full body strength + (optional) 15 minute stretch

sunday, february 16: rest or 30 minute yoga for hips & legs

monday, february 17: 20 minute legs & hips + 5 minute booty lift + 15 minute leg stretch

tuesday, february 18: 20 minute step cardio + 20 minute pilates arms + 8 minute cool down

wednesday, february 19: 8 minute mobility + 20 minute abs & booty + 15 minute stretch

thursday, february 20: 30 minute cardio hiit + (optional) 14 minute stretch

friday, february 21: 30 minute mobility & core + 15 minute stretch

saturday, february 22: 1 hour yoga

sunday, february 23: rest or 25 minute vinyasa flow

monday, february 24: 25 minute lower body pilates + 20 minute lower body stretch

tuesday, february 25: 30 minute step cardio + 15 minute stretch

wednesday, february 26: 25 minute abs & booty pilates + 15 minute stretch

thursday, february 27: 30 minute walking cardio + 10 minute stretch

friday, february 28: 30 minute full body strength + 14 minute stretch