Monday – Legs & Glutes 🍑 • Strength: 30 min (glute activation burn) • Cardio: 15 min incline walk (12 incline, 3 speed) Tuesday – Abs 🔥 • Abs: 35 min • Cardio: 10 min incline walk (12 incline, 3 speed) Wednesday – Cardio Focus 🏃‍♀️ • Incline walk: 15 min (12 incline, 3 speed) • Jog: 20 min (6 speed, 1–2 incline) • Incline walk: 15 min (12 incline, 3 speed) Thursday – Recovery Movement 🧘‍♀️ • Yoga • Walk: 1 hour Friday – Pilates ✨ • Pilates (full body) • Abs: 10 min 10 min chest arms Saturday
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Monday – Legs & Glutes 🍑 • Strength: 30 min (glute activation burn) • Ca…
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1. Make bad habits harder to reach and good ones easier I stopped relying on willpower and changed what was easy vs hard. When bad habits take effort and good habits are convenient, your brain naturally chooses better. 2. Remember what staying the same would cost me If I kept the habit, I wouldn’t get the life I wanted. Thinking about the consequences made the craving feel less worth it. 3. Replace the ritual, not just the substance Cravings aren’t just chemical—they’re habitual. By changing dai
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Purple Yam Breakfast Wrap 🍠🫐 Grate 1 purple yam and mix with 1 egg 1 tsp cinnamon. Spread thin and bake at 350°F for 20–25 minutes until cooked and slightly crispy (it’ll darken in color). Mix 1 tbsp unsweetened vanilla coconut yogurt with finely diced strawberries cinnamon. Simmer 1 cup blueberries until soft. Spread the yogurt mixture inside the wrap, add blueberries crushed walnuts, roll, slice, and top with extra blueberries.
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#tanik ##undergroundmusic #undergroundartists #musictok
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#tanik ##undergroundmusic #undergroundartists #musictok
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