Do you regularly workout? 🤔 Working out is good not only to your body but to your mind too! 🧠 Tired of feeling down? 😴 Move! 😁 Stressed about work? 🤯 Move! 😁 ::: „Simply moving your body, has immediate, long-lasting and protective benefits for your brain” – Wendy Suzuki, profesor of Natural Science and Psychology 😎 ::: Excercise will have both a positive chemical effect on your brain 🧠 reducing stress and improving mood as well as resulting in lasting positive benefits for the brain and body! ::: It is scientifically proven that working out improves your mood and decreases feelings of depression, anxiety and stress 🤗. After a good workout session your body starts producing lots of endorphines – happy hormones 🤩 ::: You feel proud and satisfied that you’ve worked out and managed to make your muscles work = your mood is better 😊 Your heart is beating fast so brings lots of blood and oxygen to your body and to your brain = your mind and memory works better 🤓 ::: Working out regularly makes your body chage, you lose weight, your body gets firm and looks better, your have more endorphines in your body, your mind works better = you’re happier 🤗
This is so simple! Excercise does really improve happiness! 😉 ::: You should workout 20-40 min 3-4 times a week. I know you don’t feel like it, I know it’s hard to start 😉. Believe me it is so hard for me to get up from a couch or desk and workout, I almost never feel like it and need to force myself to do it but I ALWAYS feel soooo good afterwards ☺
You need to listen to your body and rest when needed 🙏 I have been working too much + had too much stress in November and December and I still ‘feel it’ in my body 😫. Even though i’m not working that much now in January, I have finally lazy weekends and sleep well 🛌, I still feel tired and don’t have that energy to jump into spiral of work 🤷🏼♀️ and have been taking it slowly so far in the 1st half of January and that’s ok 😉. I’m still moving forward, just taking small steps. ::: Don’t push yourself if you don’t feel like it ⚠️. Don’t say “I’ll do it no matter what!” if you don’t want to do it ⚠️. It may seem contradictory to me pushing you to follow your dreams and to work on yourself but it’s not, you just have to find that balance ⚖. ::: If you’ll be pushing yourself and not feel like it not only your body will give up and you will feel tired all the time but you’ll drop that dream/project quickly as forcing yourself to work on it won’t make you happy 🤷🏼♀️. ::: Create a healthy, individual routine for yourself 😊. Try what works for you and what doesn’t. I work 8h at my full-time ‘normal’ job, then work 4-5h on my projects/dream and always need those 3-4h of rest in the evening when I watch Netflix with my husband 🤩, workout and/or play PS4 🕹. And as for weekends I work on my projects for couple hours on Saturdays (but not each Saturday) and always leave Sunday fully off to do nothing and let my body and mind rest 🤗.
Ingredients: 🔸️1 cup Cane or Brown Sugar 🔸️½ cup Ground Coffee 🔸️1 cup Coconut Oil room temperature 🥥 ::: Instructions: ➡️ Combine cane sugar and coconut oil in small mixing bowl. ➡️ Add ground coffee to mixture. ➡️ Stir well. Add more ground coffee if desired. ➡️ Garnish with a sprinkle of ground coffee.
There couldn’t be a better day for self-love day than Christmas Eve! 😁 Now you have no excuses but to slow down, to focus on here & now, to be PRESENT 😉🎁 ::: Which time are you most present in normally? 🤔 Deep into the past, fully soaked into memories, remembering good old days 💭; in the present focusing on present moment and present emotions or in the future 🔜, constantly planning what to do next 📅, creating ‘to do’ lists for upcoming day/week/month? 🤷🏼♀️ ::: If you’re in the past or in the future, do everything you can to change that and to go… BACK TO THE PRESENT! 🔙 You won’t enjoy Christmas or, for that matter, your whole life, if you’re not present here & now! 😉 You won’t be happy and calm if you’re constantly somewhere in the past in your mind or constantly running towards future! 🤷🏼♀️ ::: Notice what’s happening around you NOW ⬇️, what’s the taste of the meal you’re eating, what does it smell like in the room, what do you feel…be here & now! 🤗 ::: I gotta say that lately I’ve been constantly in the future – planning upcoming posts, upcoming days, weeks…I’ve been deep in December in my mind since the end of October as I’ve been planning and preparing everything for Smiley Advent Calendar 😅 Constantly couple days ahead of myself. STOP! 🛑 This is not how it should look like and I can’t wait for Christmas to stop it all and to just be present 😍. To rest and not plan anything. To concentrate on Xmas meals and their taste, to smell the Xmas tree, to be here & now 🤩
Merry Christmas all! 😘 Enjoy this day and as they say „stop and smell the roses”. 🤗
How’s your self-care time? 👌 Do you put yourself first? 💅 Do you allow yourself to say ‘no’ to others and ‘yes’ to you and your needs? 🤗 ::: I gotta say that I have finally learned to do that this year 😊 I started planning my days off and by planning I mean writing in my calendar “REST TIME – DO NOT PLAN/DO ANYTHING!” haha 😅. ::: But I’ve really started putting myself first too. I don’t feel bad rejecting some other plans if, e.g. a friend calls me on my day off to do something/party and I say “sorry, it’s me-time and I want and need to rest and spend some time by myself” 😉. If you say that to your friend and he/she doesn’t understand it then he/she is not a friend! 😉 ::: I really cherish me-time and I try to have such a day at least once a month 😊 ::: How about you? Do you have enough of me-time? Do you spend some time alone just chilling and having some quality time with yourself? 🤩
Scroll down to see an amazing excercise for a self-love time!
🎄Smiley Advent Calendar 🎄 I changed my Instagram Feed into 1 big Advent Calendar! 🤩 There already were 2 surprises including a tutorial for a homemade Xmas gift!
Do you feel tired all the time lately? 😴 You lack energy for anything? It is quite normal in the autumn especially when the days are getting shorter and shorter but you can change it! ☺ ::: Here are 5 reasons why you may feel tired all the time: ➡️ Bad lifestyle – you don’t eat healthy food 🥦 (if you lack ideas for it check out my Healthy Food stories highlights! I share 1-2 healthy recipes in stories every week 😉), you don’t sleep enough (you should sleep 7-8h every night) 😴 ➡️ You don’t drink enough water 💦 – you should drink 2-2,5l of water everyday (not liquids, water!). If you somehow forget to drink (some people do) there are plenty apps for that now that will remind you every hour to drink a glass of water 😅 just have some water nearby – e.g. I always have my Brita bottle (0,7l) standing next to me when I’m working and I’m reaching for it even subconciously now ➡️ You’re not moving 🏃♂️– physical activity is VERY important both for your body and for your mind! 🧠 I know it’s not best time now for some outside activity but you can still go for a walk to a forest or even work out inside! 😉 There’s plenty fitness programs online that you can watch and workout in front of TV – I workout with @chodakowskaewa and on my stationary bike 🚴♀️ ➡️ You’re stressed – I am aware that those are very stressful times but try to stay calm 🧘🏼♀️. Stop watching news if that makes you anxious 🤯, take up yoga or meditation, write down your thoughts and questions that bother you or simply call a friend and tell what’s on your mind (you can always DM me! 😘) ➡️ You won’t let yourself relax – remember about rest! No matter how much work you’ve got, always plan some rest time too! I work A LOT both at my full time job and on my private projects but I always plan the work this way so I’d have an evening off to chill with my husband and at least 1 day a week completely off to recharge 🤗
Does some of the points above apply to you? Share in the comments!
P.s. BIG NEWS – There will be Smiley Advent Calendar on my Instagram with a special surprise everyday from Dec 1st to 24th!
This hand cream recipe is easy, however some of the ingredients are not found in the average pantry. 🔸️ The orange and vanilla scent is gorgeous and it goes with this hand wash, however feel free to use your favourite essentials oils 😊 🔸️ Ingredients: a sterilised jar to fit 55 ml or 1.9 oz 12 g/0.4 oz cocoa butter 🍫 12g/0.4 oz beeswax or coconut oil 🥥 30ml/1 fl oz almond, grape seed or calendula oil 🍇 10 drops of carrot or borage seed oil 🥕 10 drops orange or tangerine and vanilla essential oils (optional) 🍊 🔸️ ➡️ Melt cocoa butter and beeswax in a bain marie (a bowl sitting in a saucepan of water), stir well, turn off the heat and add the almond, carrot or borage and essential oils. ➡️ Pour into a sterilised jar while still warm. Label and enjoy using up in six months if not before 🤗
The situation in the world is more and more intense 😓 (and even more intense in Poland now as government keeps taking our rights, now e.g. with an abortion 😡), we are all more and more stressed (I know I am) so it is EVEN MORE IMPORTANT to take care of our mental health now, to be good to ourselves and to practice self-love 🙏 ::: What are the Benefits Of Practising Self Love Exercises? By getting into the habit of practising a self-care routine you will: ::: 🔅 Nourish your body with healthy food and activities 🔅Put yourself first sometimes and learn to say ‘no’. 🔅Take a much-needed break from social media without feeling utterly guilty and wretched. 🔅Indulge without feeling guilty. 🔅Learn to recognise thoughts for what they are and not act upon them. 🔅Love and respect yourself more ::: 5 Self-love Exercises That You Need To Practice. NOW ➡️ # 1: Write 📝 Sit and write down everything that’s on your mind. ::: ➡️ # 2: Walk 🚶♂️🚶♀️ Pick some excluded, quiet place, put a warm jumper & face mask on and go for a walk. ::: ➡️ # 3: Make a Date With Yourself 💖 Watch some movie you love, read a good book, draw, paint, just spend some quality time with you and you only! ::: ➡️ # 4: Workout 💪 Working out is always good. It’s not only about health benefits but it is good for your mind too! Let it all go. Just let all your anger or frustration out – kickboxing is best for that! You’ll feel so much better! ::: ➡️ # 5: Don’t forget the small things 🎁 Get yourself something nice! Maybe buy some girly magazine to read about some totally trivial things? Or go online shopping and get new pair of earing or some new book? Anything that will make you happy! 🤗
If you still lack motivation think whether you’re not too tired or too overwhelmed 🤷🏼♀️. ::: Maybe you need regeneration? 🧘🏼♀️ If yes, think what do you need most to feel better? Being active or relaxing? ☺ Rest or new wave of inspiration? To be alone or to be among others? More sleep? 🛌 Healthier diet? 🥦 Contact with nature? 🏞 Maybe it would be good if you’d went to have a massage or see a doctor? 🏥 ::: Treat rest and rebuilding your strength (physical or mental) as ESSENTIAL step in reaching your goal 💪. If you’re lacking strength you can’t demand from yourself to be motivated and to have the will to work 😉. Task for this week: take care of youself!!! 🙏
What helps you rest, regenerate?
Next week: Motivations vs pleasure ::: Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”
Calendula is known to help heal your skin, so it makes for the perfect beauty treatment! 💁🏼♀️ ::: Ingredients: 🔸️2 Tablespoons Greek Yogurt 🔸️1 Teaspoon calendula powder ::: ➡️Mix the yogurt and calendula together until well combined ➡️ Apply the mixture to your clean face and neck area if desired ➡️ Let the mask ‘set’ for 15 minutes before washing off.