Become a better version of yourself, physically and mentally

PHYSICAL

• Exercise: Aim for a balanced fitness routine with cardio, strength training, and flexibility exercises.
• Nutrition: Focus on eating foods like vegetables, fruits, proteins, and healthy fats. Aim for 2L of water a day.
• Sleep: Aim for 7-9 hours per night, to improve physical recovery, mood regulation, and cognitive function.
• Mind-Body Connection: Yoga, Tai Chi, or Pilates can help improve flexibility, balance, and mental focus.
• Protect: your body is a temple, listen to what it needs even if it means sacrificing other things.

Exercise examples

Cardio - Running, walking

Core - Ab exercises

Glutes - Squats, hip thrusts

Full body - Yoga, pilates

Biceps - Bicep curl, pull-ups

Legs - Lunges, leg press

Today's checklist:

• [ ] Go for a walk
• [ ] Drink 2L of water
• [ ] Go to bed early
• [ ] Stretch before bed

Exercise Goals

MENTAL

• Journaling: Write down your worries and moods daily to keep track of your mental health.
• Podcasts: you can find great advice by listening to self-improvement podcasts.
• Self Care: when stressed, take a breath and do some self-care life skincare, reading, baking, or other hobbies.
• Confidence: The key to success. Until you are confident in yourself you will struggle in life.

https://youtu.be/qVg0CbCIC9k?si=hVrQ9QvetSHqYcQB

Journaling prompts

Podcasts

Manifestations

stoic. | The Best Journal App for iPhone, Mac, iPad, and Apple Vision Pro

^^ I highly recommend this app for online journalling and mental health tracking