Be Silent My Beating Heart

So whimsically delicate.

Hunter Schafer as Tigris Snow in The Hunger Games: The Ballad of Songbirds and Snakes (2023)

I am in this state of perpetual fight or flight. Survival mode.

~healing your inner child~

hey loves! i want to share some tips on healing your inner child, or just bringing it out! i think that when we incorporate childhood habits it brings joy into our lives and offers some balance :)

mental health-

it might feel weird doing things from your childhood, but don’t worry about judgement (you don’t need to tell people if u don’t want)

address underlying mental health conditions (if you had childhood trauma this is super important)

write a letter to a child version of yourself

anytime you have negative thoughts think about your child self- would you want to say those things to them?

trying old hobbies-

remember old hobbies you enjoyed as a kid and do them! 

don’t worry about the quality of it (ex. like the quality of your art or something) just enjoy the process!

comfort-

watch old movies/tv shows u like (i always watch the star wars movies, even the bad ones, just cuz they make me feel happy

have objects like blankets and stuffed animals

at the end of the day, do what brings you joy. it might feel weird to watch old movies you liked, or have childish hobbies, but at the end of the day, channeling your inner child can spark joy, and benefit your mental health!

Literally screamed when that first frame came on my scream. He is so hot and I love when he makes crazy eyes at people when he is about to do something completely insane.

This is cinematic art. Sorry, I don’t make the rules.

THE BOYS 04x04

I had a dream where I confronted my father and even though I don't remember his answers I feel better knowing it's not me.

Have I gone round the bend?

Why is everyone talking about how hot James McAvoy is, where are the think pieces dissecting the absolute train smash that movie was. So many unnecessary bad choices by the hunted and poor Ant at the end...

Opening up to someone and being vulnerable seems great on paper but looking into their eyes and opening that door to that dark room in your mind. It feels like labor pains.

Femme Fatale Guide: Habits To Become Your Best Self In 2023

Some habits, routine ideas, and mindset shifts to help make 2023 your best year yet. Hope this helps and inspires you to reach your goals for the next 12 months. Remember to work hard and take care of yourself. Once you put your mind to it, the sky is the limit! xx

Make Your Meals Plant-Based & Produce-Focused: Center your meals around a variety of vegetables, fruits, plant proteins, potatoes, and unprocessed plant-based fats (avocado, nuts, seeds) and minimal whole grains.

Get Creative With Stress Eating Substitutions: Discover healthy swaps for your meals and snacks to ensure what you're eating without sacrificing your goals. Some simple substitutes include mixing in cauliflower rice into your whole grain rice to add nutrients/volume while slashing the calories, using half an avocado with lemon as a salad dressing over spoonfuls of olive oil, swapping meat for lentils in a chill, soups, or stir fry, choosing frozen grapes or whipped bananas with berries over candy or ice cream for a sweet treat, etc. Remember: Spices and seasoning are your best friends.

Be Mindful of Your Beverage Consumption: Consuming enough water is essential. However, if you get bored with water, add some herbal and black tea, black coffee, or fruit-filled water into the mix. Cinnamon, vanilla, and apple or peach teas are great options to satisfy cravings and prevent mindless snacking (not a substitute for food – eat if you're genuinely hungry). For the winter season, try using some pure cocoa powder with hot water, vanilla extract, and a tablespoon or two of plant-based milk for a healthy hot cocoa drink.

Prioritize Long Walks: Carve out 1-2 hours of your day to get 10-12K steps in at least 5 days a week. Go outside if possible or jump on a treadmill/walking pad to get in some movement while watching TV, talking on the phone, or catching up on some emails.

Find A Simple Resistance Workout You Love: Yoga, pilates, or an at-home weight-training or body-weight exercise you can do at home. Browse different YouTube videos for 10-30 minute workouts to try or sign up for a class in your local area to make it a more social experience (and force yourself to take accountability to show up in the first place).

Create Short & Long "Bookend" Routines: Create a simple routine for the beginning and end of the task-filled portion of your day. For most of us, these routines would be done in the morning and evening/at night before and after work, school, or doing chores/errands. Let go of the rigid idea that these routines need to be done at certain times of the day. Set yourself up to win and tailor them to your schedule. Consider these short routines (like drinking a cup of coffee/tea, reading, meditation, journaling, a walk, or a short dancing session) your warm-up and cool-down sessions of the day. Having these rituals to look forward to will give you the energy and motivation to do what you need to get done each day.

Practice This 10-10-10 Mindfulness Practice: Make time for at least 10 pages of reading, 10 minutes of meditation, and 10 minutes of journaling daily (This can include shadow work) either in the morning or nighttime to clear and reset your mindset for the day.

Take An Hour To Plan Out Your Week: It's most convenient to do this power hour on a weekend (I typically reserve an hour before dinner on Sunday for weekly planning). Write out all of your main work tasks, schedule any due date reminders (for work, bills, chores, and other life necessities), must-do errands, emails and calls or appointments to make, etc.). I like using the Productivity Planner from Intelligent Change and my Reminders app/Google calendar via iCloud to sync deadlines and times to schedule messages/tasks/bills, so everything will be in front of me at the correct time throughout the week.

Prioritize 1-3 Tasks Daily: You might need to choose one large project to work on in small chunks or select a "Big 3" for the day, depending on how complex, lengthy, and time-consuming your projects/errands or appointments are for the day. Using this method allows you to be efficient, streamline your life, and feel productive without overwhelming yourself on the regular (the fastest route to burnout).

Make A Life Admin Schedule (and Stick To It): Choose days (and times if possible) of the week to update certain spreadsheets, batch reply to less urgent messages, clean your house, do laundry, grocery shop, etc. Scheduling these tasks ahead of time eliminates half of the battle for following through on what you need to do. Eventually, you will make these tasks into habitual routines that your brain will allow you to execute effortlessly as though you're in autopilot mode.

Mind Your "Circle of Influence": Do an intake on the 5-10 people you speak to the most or value in your life. If you're an employee, it is probably best to not include your boss or coworkers in this consideration list, as you need to work amicably with them regardless of your personal feelings. Look how you feel during your interactions with your friends, family, intimate partner, or an adjacent love interest. Consider how they speak to you, about themselves, and the topics your conversations are focused around. See if they align with the person you want to be and your goals. Evaluate how close you want to be and what parts of your life you think would be the most beneficial for you and the relationship going into 2023.

Set Boundaries: Understand your expectations, non-negotiables, and limits in every area of your life. Communicate these principles to others clearly, so they know when they are overstepping. Don't tolerate disrespect, but also don't expect others to be mind-readers. If someone knows that they're crossing your boundaries, it is easy to draw the line in the sand and walk away without the guilt or shame that can arise when conflicts originate from a lack of healthy communication.

Incorporate One Creative Practice Into Your Week: Reinvigorate your mind by engaging in at least one hour of creative activity per week. Try drawing, creative writing, poetry, singing, dancing, painting, pottery, jewelry making, graphic design, photography, etc. Even taking a foreign language course or creating a Pinterest inspiration/mood board or organizing your home/closets in an aesthetically-pleasing way counts. Figure out what creative outlet(s) you find satisfying. Prioritize scheduling this practice into your schedule weekly.

Refine Your Signature Look: Edit your wardrobe, try out a new haircut, or change up your makeup routine, nail color, or signature scent. Consider how you can close any gaps between your authentic personal style and how you present yourself on a day-to-day basis. Create an inspiration board if needed to help yourself define your unique aesthetic and gradually work towards embodying your ideal look.

Keep A "Praise" Archive: Create a record of all of the messages you receive highlighting your achievements, milestones, recognitions, or compliments. Compile a folder that acts as your "praise" archive for every area of your life. Create a folder in your work email inbox to save all of your professional achievements, praise, and positive contributions. Do the same for your personal email. Create a folder in your photo album of screenshotted texts. Keep a running list on your "Notes" app of any compliments you receive on your conversational contributions, actions, attire, personality, smile, etc. Hyping yourself up to connect to your highest self.

Create A "Siren" Kit: Take note of all of the clothing, scents, songs, cosmetics, phrases, people, and other aspects of your environment that empower you to feel your sexiest. Keep all of these items/songs/texts together to make it simple to set the mood before engaging in some indulgent action or revisit when you need a boost of confidence throughout your week.

Do A Financial Audit: Create an income/expenses spreadsheet to understand your current spending behavior and budgeting plan going forward. Set up your 2023 financial goals and projections, including target amounts for income, savings, and investments.

Give Yourself A Weekly "Treat": Find a healthy indulgence that you can strategically incorporate into your week. This "treat" can be a massage or nail appointment, permission to watch a movie or a couple episodes of a TV show, a serving of your favorite dessert or a glass of wine, etc. Life is meant to be enjoyed. Consider regular indulgence as an act of self-care not as a sign of weakness or self-destruction. Embracing pleasure does not require guilt or external permission.

Happy New Year, loves! Cheers to an abundant 2023 xx

mat workouts for when you don’t feel like standing

8 minute pelvic floor workout by eleni fit

10 minute full body by growwithjo

10 minute back workout by pamela reif

10 minute glute bridge burnout by pamela reif

10 minute core by madfit

10 minute full body by pamela reif

10 minute glute bridge burnout by madfit

10 minute abs and yoga by madfit

12 minute booty workout by move with nicole

15 minute full body slow strength by pamela reif

15 minute slow and on the floor workout by madfit

15 minute abs and booty by madfit

15 minute abs and yoga by madfit

17 minute pelvic floor workout by daisy keech

20 minute thigh workout by emi wong

20 minute slow and on the floor workout by madfit

20 minute full body victoria’s secret workout by mary braun

20 minute pilates core workout by eleni fit

20 minute abs by caroline girvan

20 minute lower body pilates by madeleine abeid

20 minute abs and booty by madfit

20 minute abs by madfit

24 minute full body sculpt by coach kel

25 minute barre and mat pilates by fitbymik

25 minute hourglass pilates by madeleine abeid

25 minute full body workout by emkfit

30 minute abs and thighs workout by emi wong

30 minute abs and booty by growwithjo

30 minute pilates by mizi

30 minute beginner pilates by move with nicole

30 minute pilates core workout by move with nicole

30 minute pilates for weight loss by moving mango pilates

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute full body pilates by move with nicole

30 minute abs by caroline girvan

30 minute hourglass pilates by madeleine abeid

30 minute beginner floor cardio by ps fit

30 minute abs by madfit

35 minute abs and booty pilates by move with nicole

35 minute full body pilates by move with nicole

35 minute full body pilates by move with nicole

40 minute full body workout by mizi

40 minute full body pilates by madeleine abeid