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Janaina Medeiros

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@withthanks
how to treat yourself on a budget
I often get comments about my self-care routines being unrealistic, and I get it; not everyone can afford a facial, a professional massage, or some fancy lush products, so here I have a guide on how to tread yourself on a lower budget! <3
Got some oats and a banana? Great, try the oatmeal banana face mask! Mash a banana, add some honey, and add your oats; let that soak for a while, and put it on your face! (link down below)
Exfoliate, shave and put coconut oil on your legs. It will feel amazing.
Make yourself a green tea, and once your tea is done, put the tea bags on your eyes, it helps with dark circles, and you will feel great!
Make a new playlist with your favorite songs.
Slice up some cucumber and put the slices on your face; I don't know if it actually does something, but I've seen it In movies, and it looks fun.
Make a smoothie; my favorite is banana, frozen raspberries, and coconut milk! :)
Drink a lot of water.
Look for a yoga or stretching routine on youtube; my favorite is the Pamela Reif 30 stretching routine <3 (link down below)
✩‧₊*:・love ya ・:*₊‧✩
links:
oatmeal mask (don't add the lemon if you have sensitive skin!!):
stretching routine:
home exercise tips for beginners
start with light beginner exercises
be consistent
exercise at least 3 times a week
combine home exercise with 30-minute walks or running
combine your exercise routine with cardio (at least 1 day a week since you are just starting out)
start with short exercises of 5 to 10 minutes duration.
find a routine that is perfect for you (what do you want to work on in your body?)
start and end with warm-up and/or stretching exercises (very important)
stay hydrated
maintain a good diet
exercise videos that are longer in length but work the whole body.
establish a routine (the time of day you will exercise and how much time you will dedicate to it)
look for information on the internet about different types of exercises and how to do them in a way that works the muscles.
do sport because you love your body not because you hate it 🤍
more tips:
to stay motivated and focused remember your goals and keep track of the days you exercise and your progress
that girl lifestyle
morning routine ideas
6 a.m
making the bed
10 minutes of meditation eliminate the thoughts from your head
30 minutes of yoga
10 minutes of gratitude exercise
7 a.m
10 minutes of exercise
20 minute shower
put on comfortable, nice clothes that make you feel good
prepare a nutritious breakfast
8 a.m
15 minutes outdoors
1 hour without a telephone
read for 15 minutes
write your to-do list
9 a.m
10 minutes of stretching
organize the space around you
write down 3 things you are grateful for
empty your inbox
my new fav hairstyle 🤍
start investing in yourself 💅
what to invest our time and money in to look better and better ourselves, here are a few tips
you are the greatest project you will ever work on
apparence and health
skin: medium/high skincare products, products suitable for your skin, to help you improve, moisturize…whatever you need! essentials: moisturizing cream, serum, exfoliating scrub, etc
hair: hair treatments such as hyaluronic acid treatment (provides strength and shine) organic straightening (suitable for all hair types, shiny and straight)cut the ends every so often
nails: take care of your nails with good products or go to a nail salon
make-up: medium/high-end products, i don't use foundation, but i invest in other products like mascara, face palettes (illuminating/bronzer) lipsticks…
clothing and accessories: it is not necessary to dress from head to toe brand name, invest in accessories, such as a high-quality coat for the winter, shoes, bags, jewelry, also a belt, the small details are the ones that elevate your look (i can talk about clothes in a future post)
body: set your goals according to what body you want to achieve or continue to maintain your shape, invest some of your time in exercising, eating healthy, and using moisturizing creams/oils on your body on a daily
perfume: this for me is very important, find your ideal scent, the one that best suits you, there are people who only use a good perfume on special occasions, you should use it every day! you deserve it and you are worth it!
good food: buy good food to nourish your body, fresh fruit, and vegetables, avoid buying white labels (products that imitate others with a lower price)
vitamins: for your hair, skin, nails, etc
mental
a new hobby: spend some of your time doing something you love, learning a new language, or something that can be useful for your future or daily life
read, research, discover!: similar to the previous point, research and discover new topics to nourish yourself intellectually
self-esteem: work on your self-esteem and self-esteem, there is no one like you and you deserve to have the confidence to achieve great things
learn about psychology and emotional intelligence: it will help you understand many things and people's attitudes
be polite: be polite to everyone and don't use bad words or slang
education: invest in your studies or in courses that can be useful not only for your academic training but also for your daily life, for example, a cooking course
go to places of interest: for example, a conference related to a subject you are studying or would like to learn about, museums, art galleries...
free time
go to new places: make reservations at good restaurants, try new food from another country
friends: spend your time with real friends, who spread their positivity and make you have a good time, become that kind of person too! positive, cheerful, with good topics of conversation
cooking: look for new recipes on the internet, buy a recipe book, experiment!
travel: visit new places inside or outside your country, get to know their customs, their gastronomy, their inhabitants, their nature, take a nice souvenir, a good trip is one of the best things you can invest!
visit spas or beauty centers: invest your time in taking care of yourself, give yourself a massage every so often, a treatment… pamper yourself a little!
excursions or activities in your city: surely every so often in the place where you live there are events of any time, for example, book fairs, you can go alone or accompanied.
meditate: the time we spend alone is also very important, meditate at the end of the day, reflect, think about what you can improve every day, and connect with yourself
♡ my new years resolutions p.1 ♡
drink at least 2l of water a day. this will aid in good digestion and gut health, increased metabolism and clearer skin ☆
workout for at least 30 mins a day, 5 days a week. i already participate in a lot of sport at school but i want to start working out in the morning purely to wake me up, get my body moving and keep me toned ☆
eat less than 25g of sugar a day. i find that when i eat too much sugar or processed food, i end up feeling lethargic, sluggish and overall kinda gross. i think this is a good way to integrate healthy food substitues. for example, swapping chocolate for nuts, ice cream for fresh fruit etc ☆
Pink pilates princess
Dream girl skills to cultivate that don’t revolve around physical looks:
Cooking
Baking
Cleaning
Hosting
Decorating
Dining etiquette
Organization
Speaking more than one language
Handwriting
High caliber vocabulary
Public speaking
Laundering clothes properly (steam, iron, wash cycles, when to out source dry cleaning)
Wine pairings
Networking
Dancing
I love savoring my morning routine slowly like a delicious cappuccino. I love applying my luxurious serums and perfecting my little skincare rituals. I love wearing silky robes around the house daily. I love growing my rosegold jewelry collection. I love going on evening jogs and then enjoying a cool shower, purifying sheet mask and my chamomille tea as I curl up on the couch with a good book.
I love spoiling myself, celebrating myself, reconnecting with myself again and again. It's so healing to love the little moments of your daily life. The more present and grateful you are in the moment, the more you can savour all the flavours life has to offer.
morning routine ♱
10 questions to ask yourself
Sometimes it's important to take time and check up on yourself to reflect on your emotions and current state. Down below, I have listed 10 questions that you can ask yourself to help organize your mind! <3
Have I been able to keep up with my daily routine?
What am I doing today that makes me feel happy?
What is taking up the most headspace at the moment?
Have I been physically active lately?
Have I been eating regularly and healthily, and have I been drinking enough water?
Have I been sleeping well?
Am I withdrawing socially?
Am I losing interest in activities that I usually enjoy?
Have I been able to focus lately?
What am I grateful for right now?
˗ˋˏ°• love ya •°ˎˊ˗
how to improve ✨
meditate
set goals
read daily
judge less
eat healthily
love yourself
wake up early
start a journal
quit a bad habit
ask for feedback
learn a new skill
believe in yourself
start a new routine
plan a new strategy
learn how to invest
don't make excuses
stop procrastinating
review your finances
focus on the positive
change your attitude
learn a new language
question your purpose
focus one day at a time
don't compare yourself
automate and delegate
acknowledge your flaws
identify your blind spots
leave your comfort zone
change your social circle
see failure as an opportunity
follow an exercise routine
start being more organized
quit things that aren't working
write a letter to your future self
watch educational videos instead
Pink Pilates princess 💗
health, fitness, selfcare 🌱🫀