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Wellness Girl - Blog Posts
4theitgirls masterlist
workout posts
🎀 30 day workout plan
🎀 “how much exercise should i be doing?”
🎀 ab & core workouts
🎀 all about mobility
🎀 all about yin yoga
🎀 barre workouts
🎀 beginner guide to pilates
🎀 beginner pilates routines
🎀 cardio routines
🎀 christmas-themed workouts
🎀 december 2024 workout plan
🎀 fitness tips from adriana lima
🎀 full body workout routines
🎀 lower body workout routines
🎀 mat workouts
🎀 mat workouts pt. 2
🎀 non-yoga stretch routines
🎀 november 2024 workout plan
🎀 pilates routines
🎀 standing workout routines
🎀 tone and flexibility workout routines
🎀 workout plan for beginners
🎀 workouts and stretches for your period
🎀 workouts and stretches you can do in bed
🎀 workout youtube channels
🎀 workout youtube channels pt. 2
🎀 yoga routines
study posts
📖 study like blair waldorf
📖 study like elle woods
📖 study methods
📖 study like paris geller
📖 ways to romanticize school
📖 ways to stay organized in school
📖 youtube channels for study motivation
bookish posts
🍵 november 2024 book journal
🍵 youtube channels for the book girlies
miscellaneous posts
🍸 a guide to blair waldorf
🍸 christmas gift ideas
🍸 cycle synching
🍸 how to build a routine
🍸 it girl spring cleaning
🍸 it girl youtube channels
🍸 it girl youtube channels pt. 2
🍸 productive ways to fill your notebooks
🍸 productivity apps for self improvement
The Art of Showing Up for Yourself Every Day
In a world where we’re constantly pulled in all directions, showing up for ourselves is a skill worth mastering. It’s the subtle yet powerful act of prioritizing your well-being, setting boundaries, and building daily rituals that honor who you are. Here’s how to make it happen, one intentional step at a time.
1. Create a Morning Ritual That Sets the Tone
Begin with a simple, calming routine that focuses on grounding yourself. Think of five minutes of mindfulness, stretching, or even sipping your morning coffee without scrolling on your phone. This moment is about aligning your mind with your day—your time to check in with yourself.
2. Set Intentions, Not Expectations
Rather than piling on lofty goals, start each day by setting intentions—small, achievable steps that honor your energy and goals for the day. Intentions like “I will protect my energy,” or “I will be kind to myself” keep you connected to what truly matters.
3. Listen to Your Needs Without Judgment
Some days, showing up means tackling a to-do list; other days, it means giving yourself a break. Listen closely to what you need—whether it’s extra rest, time alone, or time to socialize—and honor it without judgment.
4. Invest in Small Acts of Self-Care
Showing up doesn’t require grand gestures. Simple acts like drinking enough water, making time for skincare, or organizing your space send the message that you value yourself. The key is consistency—building small moments that reinforce self-worth daily.
5. Embrace Gratitude and Reflection at Night
Each night, end your day with a few moments of gratitude and reflection. Acknowledge your efforts and appreciate the small victories, however minor they may seem. This habit builds resilience and makes it easier to show up for yourself again tomorrow.
Showing up for yourself daily is about building a life that feels both empowering and graceful. It’s an art form, crafted by listening to yourself, honoring your needs, and taking small steps toward the best version of you. So here’s to you, showing up with intention and elegance, every day.
workout & stretch routines for your period
8 minute de-bloating stretch routine by gloria song
10 minute yoga for periods by hailey c.
12 minute slow workout for pms by madfit
15 minute full body workout for pms by ballet thera fit
15 minute pms/period stretch by mady morrison
15 minute period & pms stretch by mizi
20 minute lower back workout & stretch by bigsis
20 minute pilates to reduce period pain by pilatesbodyraven
20 minute period/pms workout & stretch by emi wong
20 minute yoga for pcos & hormones by akshaya agnes
20 minute yoga for your period by akshaya agnes
25 minute mat pilates for your period by pilatesbodyraven
27 minute low impact mat workout for period by cbc life
30 minute pms workout by bigsis
30 minute pilates for pms/period by eleni fit
30 minute period pain relief yoga by yoga with kassandra
30 minute yoga during periods by akshaya agnes
30 minute yoga for period pain & cramps by boho beautiful yoga
full body workout routines
with weights
30 minute full body dumbbell workout by bigsis
30 minute muscle up & fat down by bigsis
30 minute full body pilates style sculpt by madfit
30 minute toning & strength by madfit
30 minute full body strength by madfit
30 minute full body sculpt by madfit
30 minute full body dumbbell workout by madfit
30 minute all standing dumbbell workout by mizi
30 minute full body sculpt by madfit
30 minute sculpt & strengthen by fitbymik
30 minute dumbbell strength x pilates by fitbymik
30 minute dumbbell strength & pilates by fitbymik
30 minute full body build & burn by squatcouple
40 minute full body dumbbell workout by mizi
40 minute full body hourglass workout by olivia lawson
40 minute killer strength by growingannanas
45 minute cardio & strength by eleni fit
45 minute hourglass dumbbell workout by olivia lawson
45 minute full body strength by madfit
50 minute full body dumbbell workout by bigsis
without weights
25 minute kpop idol body workout by lena snow
30 minute full body fat burn by emi wong
30 minute dancer sculpt by madfit
30 minute small-space friendly full body workout by madfit
30 minute full body workout by madfit
30 minute full body hiit by madfit
30 minute full body hiit by madfit
30 minute stretch & tone by madfit
30 minute stretch & tone by madfit
30 minute full body hourglass workout by lena snow
30 minute full body sculpt by madfit
30 minute low impact full body sculpt by madfit
30 minute hourglass workout by mizi
40 minute full body build & burn by squatcouple
45 minute full body fat burn by emi wong
50 minute full body workout by april han
1 hour full body fat burn by emi wong
1 hour full body workout by mizi
1 hour full body workout by caroline girvan
1 hour full body workout by caroline girvan
workouts & stretches you can do in bed
* youtube channel dayana wang has tons of short bed workouts!
5 minute stretch by eylem abaci
5 minute yoga by yoga with kassandra
6 minute stretch by pamela reif
8 minute de-bloating stretch by gloria song
10 minute abs by emi wong
10 minute abs & thighs by emi wong
10 minute sitting upper body by emi wong
10 minute stretch by emi wong
10 minute sitting back workout & stretch by emi wong
10 minute stretch by emi wong
10 minute abs by emi wong
10 minute upper body workout & stretch by emi wong
10 minute stress & headache relief stretch/massage by emi wong
10 minute sitting arm workout by hailey c.
10 minute yoga by yoga with kassandra
10 minute yoga stretch by yoga with bird
10 minute yoga by jess yoga
12 minute full body by vicky justiz
14 minute full body by roberta’s gym
15 minute leg workout & stretch by emi wong
15 minute full body by hailey c.
15 minute legs by emi wong
15 minute lower abs by mizi
15 minute stretch by blogilates
15 minute yoga by boho beautiful yoga
20 minute abs & legs by emi wong
24 minute full body by roberta’s gym
30 minute yoga by yoga with kassandra
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
my MOVEmber workout plan
start date: friday, november 1
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day 1: 30 minute pms & menstrual pain workout + 20 minute lower back workout & stretch
day 2: 44 minute core & mobility
day 3: 30 minute pilates
day 4: 30 minute walking cardio + 15 minute stretch
day 5: 45 minute yoga
day 6: 30 minute full body strength + 10 minute stretch
day 7: 35 minute pilates x mobility
day 8: 30 minute hiit + 10 minute stretch
day 9: 45 minute yoga
day 10: 30 minute pilates
day 11: 30 minute full body + 20 minute yoga
day 12: 40 minute mobility & dynamic stretch
day 13: 30 minute cardio + 25 minute yoga
day 14: 1 hour yoga & breathwork
day 15: 30 minute full body strength + 20 minute stretch
day 16: 30 minute stretch
day 17: 30 minute yoga hiit fusion
day 18: 45 minute power pilates
day 19: 30 minute hiit + 20 minute full body + 10 minute stretch
day 20: 30 minute yoga
day 21: 30 minute full body + 10 minute stretch
day 22: 30 minute hiit + 25 minute stretch
day 23: 45 minute yoga
day 24: 30 minute mobility & strength
day 25: 45 minute strength & cardio
day 26: 30 minute stretch
day 27: 30 minute slim leg workout + 15 minute slim leg stretch
day 28: 30 minute pilates core
day 29: 30 minute hiit
day 30: 1 hour yoga
miscellaneous study tips
do all readings, even the ones that are 'suggested' but not required. they were suggested for a reason.
get to class early. getting to class early gives you time to be prepared and ready to study. review your notes from the day before, lay out all your supplies, ask the teacher any lingering questions about the material.
your feet feel cold? put on socks. you feel thirsty? fill up your waterbottle and leave it beside you. make yourself comfortable whilst you are studying, or you will hate it.
if you can't find the motivation to get to work on something, force yourself to pick it up for just two minutes. you're very likely to continue.
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