• when waking drink a pint of water and do some light stretches to help your muscles relax. Tense muscles are what lead to poor posture. By keeping up with regular stretching, you are relaxing and lengthening your muscles which keep your back in better shape and improves your overall body posture
• dry brush before exercise to increase circulation
• aerobics 30m
• in the shower exfoliate dead skin and wash away with soap, moisturise and nourish afterwards
• face routine after shower once skin has softened
• breakfast after shower so your digestion is not interrupted
• brush teeth an hour after breakfast to not damage the teeth bc of acidic substances still at work
• for men intermittent fasting is fasting for 16 hours and eating for 8 (eg 10am to 6pm) but women are actually healthier eating 5-6 small meals a day.
• sitting with correct posture uses muscles, increases blood circulation
• drink 2.25L-3L of water a day. Never go over 4L (1cup=8oz=½pt=16tbsp=237/250ml)
• get up and walk about every hour
• 1450kcal a day
• stick to portions (5*80g of fruit/veg= 400g) (3*125g portions also have same effect and can be achieved at a cheaper price) (however 25g-30g of nuts/seeds/dried fruit also counts towards 5 (or 10) a day)
  • 10 portions (~800g) has proven to greatly reduce stroke, heart attack, cancer and early death
• allow yourself to see sunlight every day
• clean sheets every 7 days
• Drink 1 pint of water 30m before every meal (medicalnewstoday)
• Get into the habit of drinking one pint (16 oz) of water when you wake up and another half pint glass before you go to sleep every night.
• warm up 15-20m, exercise muscles for 30m, cardio 30m min, don't let heartrate go over 130bpm during cardio. bc you burnt carbs during muscle training, your cardio will burn the skinnyfat instead. warm down and stretch
  • always eat something that refuels muscle glycogen within 1 hour of exercising. especially women with pcos. "consuming food within 1  hour after a workout lowers the levels of free testosterone in the body. managing higher testosterone levels are one of the key hormone factors to controlling PCOS and its symptoms."
• cheat meals are okay +/- 250kcal

/wake up/

• stretch
• dry brush
• aerobics

/shower/ (don't wash every day or you'll strip natural oils - 3-4x a week is okay. if showering every day: replace natural oils lost with moisturiser and light oil to create a barrier that locks in moisture)

• scrub
• wash
• hairwash - if washing before sleeping make sure it is dry before sleeping as breakage happens most when wet and tossing and turning can create friction and damage by tangling
• moisturise (water based)
• nourish (light oil)

/hair/

• first shampoo
• second shampoo
• hair mask
• condition to seal in moisture
• leave in conditioner
• wait until hair is 70% dry to dry it
• apply hair oil to nourish
• separate hair
• apply heat protection
• dry roots first and always
• style it with keratin infused tools
• apply wax or spray for holding (apply wax while hair is wet for "wet look")
• comb flyaways with spray on a comb

/morning skincare routine/

• cleanse
• tone
• essence
• moisturise
• sunscreen

/misc/

• do hair
• get dressed
• eat breakfast
• brush after every meal

//protein, fibre, and healthy fats// /breakfast/ carbs (350)

• sweetcorn
• purple yam/sweet potato
• tomatoes
• boiled egg

//protein, fibre, whole grains, and healthy fats// eggs, lean meat, beans, and chickpeas are high in the protein; brown rice or quinoa is a good source of whole grain; salmon, avocado, and olive oil are all rich in healthy fats. /lunch/ protein (400)

• prawns
• lean meat
• veggies
• eggs
• beans
• chickpeas

/dinner/ vitamins (400)

• carrots
• broccoli
• prawns
• mushrooms
• goji berries

/snacks/ (100)×4

• sliced apples
• nuts
• carrots with hummus
• greek yogurt
• celery with peanut butter

/remove makeup to workout/

• double cleanse
• toner
• light moisturiser

/exercise/

• sets + reps + lbs/kgs
• cardio/aerobics

/cleanse face/

• first cleanse
• second cleanse
• exfoliate (skip this if only just finished working out)
• massage
• mask
• toner
• essence
• moisturiser

/homecare/

• washing machine
• tumble dryer
• fold/hang up clothes
• prep and cook dinner
• tomorrow's lunch
• wash dishes after eating
• vacuum
• eat
• tidy floors

/self care/

• book appointments i need to
• not spending loads of hours online or playing a videogame
• enforcing a routine to get stuff done
• cooking a healthy meal to give my body nutrients
• clear the living floor and exercise and then put it back again
• sleep at a normal time, nap at a time that won't make me stay up at night
• talk to family
• teach myself new things
• learn new and healthier behaviours
• learn how to handle things by identifying triggers and working on solutions for them
• eat calories to get enough energy and then learn to weight train
• giving myself time to carry these out and improve myself
• build habits. do the thing until it becomes a habit not just give up because it didn't happen immediately
  • "It can take anywhere from 18 to 254 days for a person to form a new habit and an average of 66 days for a new behavior to become automatic."