WHAT WE FOUND

Collagen is a vital protein found throughout the body, playing a crucial role in the health and integrity of various tissues, including skin, hair, nails, bones, joints, muscles, tendons, and ligaments. While the body naturally produces collagen, its production tends to decline with age, leading to visible signs of aging, joint stiffness, and reduced skin elasticity. Source : @christinanadin Supplementing with collagen can offer several important benefits: Supports Skin Health: Collagen is a key component of the skin's structure, providing firmness, elasticity, and hydration. As we age, collagen production decreases, leading to the formation of wrinkles, sagging skin, and fine lines. Supplementing with collagen can help improve skin elasticity, reduce the appearance of wrinkles, and promote a more youthful complexion. Promotes Joint Health: Collagen is a major component of cartilage, the connective tissue that cushions and protects joints. As collagen levels decline, joint stiffness, pain, and inflammation may occur, leading to conditions such as osteoarthritis. Taking collagen supplements can help support joint health, improve mobility, and reduce discomfort associated with joint conditions. Strengthens Hair and Nails: Collagen provides structural support to hair follicles and nail beds, promoting strength, resilience, and growth. Supplementing with collagen can help improve the overall health and appearance of hair and nails, reducing brittleness, breakage, and split ends. Supports Bone Health: Collagen contributes to the structure and density of bones, providing strength and stability. As collagen levels decline, bone density may decrease, increasing the risk of fractures and osteoporosis. Collagen supplements can help support bone health, enhance bone density, and reduce the risk of fractures, especially in postmenopausal women. Aids Digestive Health: Collagen is a key component of the gut lining, supporting digestive function and integrity. Supplementing with collagen can help repair and maintain the mucosal lining of the digestive tract, reducing inflammation, improving nutrient absorption, and supporting overall gut health. Overall, collagen supplements can play a valuable role in promoting overall health and well-being, particularly as we age. Shop collagen HERE! use code Hannah20 for 20% off <3

BY: HANNAH ANDERSSON Imagine a life where you navigate challenges with grace, honour your own worth, and cultivate a deep sense of inner peace amidst the storms of life. Stoicism might just be that transformative journey —a philosophy that transcends time and speaks to the deepest yearnings of the human spirit. Join me as we take a look at the secrets of Stoicism and embark on a journey of self-discovery, self-respect, and profound personal growth. Source: Pinterest Thanks to Youtube's algorithm I came in contact with THIS video that sparked my curiosity. There was something about the AI voice, the visuals and the message they communicated that resonated so deeply and profoundly with me. It felt like listening to the wisdom of a late late late grandfather. Not that I have ever experienced a conversation with a wise old man, but these videos captured my attention and my interest for Stoicism was born. Let's take a closer look at some of the principles of Stoicism. The ancient philosophy of Stoicism stands as a beacon of wisdom—a timeless guide for navigating life's challenges with courage, resilience, and inner peace. Rooted in the teachings of Greek and Roman philosophers such as Epictetus, Seneca, and Marcus Aurelius, Stoicism offers practical principles that empower individuals to cultivate a life of virtue, fulfillment, and self-care. At its core, Stoicism teaches us to focus on what is within our control and let go of what is not. It invites us to embrace the inherent impermanence of life and find strength in the face of adversity. In essence, Stoicism is not just a philosophy—it's a way of life—a transformative journey toward self-empowerment and self-mastery. So how can we introduce the teachings of Stoicism into our everyday lives for self-care and fullfillment? Practice Mindfulness and Acceptance: Start by cultivating mindfulness and acceptance in your daily life. Take a moment to pause, breathe, and center yourself amidst the chaos of the world. Accept the present moment as it is, without judgment or resistance. Remember, the only moment we truly have is now. Focus on Virtue and Moral Integrity: Embrace the virtues espoused by Stoicism—wisdom, courage, justice, and temperance. Strive to align your actions with these virtues in your interactions with others and in your own personal conduct. Cultivate moral integrity and live with authenticity and honor. Develop Resilience in the Face of Adversity: Life is full of challenges and setbacks, but it is our response to them that truly matters. Cultivate resilience by reframing obstacles as opportunities for growth and learning. Embrace the Stoic concept of amor fati—loving your fate—and find meaning and purpose in every experience, no matter how difficult. Practice Detachment from External Outcomes: Release attachment to external outcomes and focus instead on the process and journey. Understand that happiness and fulfillment come from within, not from external circumstances. Detach from fleeting desires and find contentment in the present moment. Embrace Gratitude and Perspective: Cultivate a mindset of gratitude and perspective. Take time each day to reflect on the blessings in your life, no matter how small. Remember that every challenge is an opportunity for growth, and every setback is a chance to learn and evolve. Incorporating the teachings of Stoicism into your daily life is not always easy, but the rewards are profound. By embracing Stoic principles of mindfulness, virtue, resilience, detachment, and gratitude, you can cultivate a life of self-empowerment, fulfillment, and inner peace. Source: Pinterest One of the most profound lessons Stoicism has taught me is the importance of setting boundaries—both with others and with myself. By recognizing, respecting and uphold my own limits with honour, I've learned to prioritize my mental and emotional well-being, safeguarding my inner peace and integrity in the face of external pressures and expectations. Stoicism has also taught me the value of self-respect and self-worth. Through daily practices of mindfulness and self-reflection, I've come to recognize my inherent value as a human being, worthy of love, respect, and care. By honouring my own worth, I've cultivated a deeper sense of self-compassion and self-acceptance, freeing myself from painful self-doubt and insecurity. Central to the philosophy of Stoicism is the concept of virtue—the pursuit of moral excellence and integrity in all aspects of life. By embracing virtues such as wisdom, courage, and justice, I've found the strength to stand firm in my values and convictions, even in the face of adversity. Through acts of kindness, empathy, and compassion, I've discovered that true fulfillment may not be in external achievements but in the depth of my character and the quality of my relationships. Perhaps most importantly, Stoicism has reassured me of the importance of tending to my own mental and emotional well-being. Through practices of self-care, gratitude, and perspective, I've learned to better nurture my inner landscape, cultivating a safe space of resilience to help me through life's inevitable storms. As I'm on my journey of self-discovery and self-mastery, I am reminded that Stoicism is not a destination but a lifelong practice—a daily commitment to living with integrity, authenticity, and inner peace. In the words of Marcus Aurelius, "Waste no more time arguing what a good man should be. Be one." And so, I feel inspired to strive each day to embody the principles of Stoicism, embracing the fullness of my humanity and walking the path of self-empowerment and well-being. Remember, Stoicism is not about suppressing emotions or denying reality—it's about embracing life fully, with all its joys and sorrows, and finding strength and wisdom in every moment. As you embark on your journey of self-discovery and self-care, may the timeless wisdom of Stoicism guide you toward a life of purpose, meaning, and fulfillment.

BY: HANNAH ANDERSSON In a world filled with external expectations and societal standards, the journey towards emotional and mental well-being often begins within ourselves. At the heart of this journey lies the profound practice of self-validation—a transformative process that honors our feelings, experiences, and inherent worth, regardless of external validation or approval. Self-validation is a cornerstone of emotional resilience and psychological health. It involves acknowledging and accepting our emotions, thoughts, and experiences without judgment or self-criticism. When we validate ourselves, we affirm our right to feel what we feel, recognizing that our emotions are valid and worthy of acknowledgment. One of the key reasons why self-validation is so crucial for emotional and mental well-being is its ability to foster a sense of self-compassion and self-acceptance. By validating our own experiences, we cultivate a deeper sense of understanding and empathy towards ourselves, allowing space for healing and growth to unfold. Source: Pinterest Moreover, self-validation serves as a powerful antidote to the toxic cycle of seeking external validation and approval. When we rely solely on external sources for validation, we become vulnerable to fluctuations in others' opinions and judgments, leading to feelings of insecurity and self-doubt. In contrast, self-validation empowers us to trust our own inner compass, anchoring ourselves in our inherent worth and value. Practicing self-validation is not always easy, especially in a culture that often emphasizes self-criticism and perfectionism. However, cultivating a self-validating mindset is a skill that can be developed over time with patience, self-awareness, and practice. Here's how a self-validating process could look like: Mindfulness and Self-Awareness: Begin by cultivating mindfulness and self-awareness. Notice your thoughts, emotions, and physical sensations without judgment or resistance. Practice observing them with curiosity and compassion. Validate Your Feelings: When difficult emotions arise, acknowledge them with kindness and understanding. Remind yourself that it's okay to feel what you're feeling, even if it's uncomfortable or challenging. Offer yourself words of reassurance and support, such as "It's understandable that I feel this way" or "My feelings are valid and worthy of acknowledgment." Practice Self-Compassion: Treat yourself with the same kindness and compassion you would offer to a friend in need. Be gentle with yourself during times of struggle or suffering. Offer yourself words of comfort and encouragement, affirming your resilience and strength. Challenge Self-Critical Thoughts: Notice when self-critical thoughts arise and challenge them with self-compassionate responses. Replace self-criticism with self-affirming statements that honour your worth and potential. Celebrate Your Achievements: Take time to celebrate your accomplishments, no matter how small they may seem. Acknowledge your efforts and progress, recognizing the value of your contributions and achievements. By incorporating these practices into your daily life, you can cultivate a deeper sense of self-validation and nurture your emotional and mental well-being. Remember, your feelings matter, and you are worthy of love, compassion, and validation—from yourself, above all. Source: Pinterest Relying solely on external validation for one's feelings and experiences can be precarious and unreliable. While validation from others can provide temporary relief or reassurance, true emotional and mental well-being stems from a foundation of self-validation. Here's why practicing self-validation is crucial and how it differs from seeking validation from others. Self-validation is the process of recognizing, accepting, and affirming one's own feelings, thoughts, and experiences without seeking external approval or validation. It involves cultivating a compassionate and non-judgmental relationship with oneself, acknowledging the validity of one's emotions, and honouring personal boundaries and needs. One of the primary reasons self-validation is important is because it fosters autonomy and self-reliance. Relying on others to validate our feelings can create a dependency that leaves us vulnerable to fluctuations in external support or validation. When we cultivate the ability to validate ourselves, we become less reliant on external sources for validation and more resilient in the face of adversity. Furthermore, self-validation promotes emotional authenticity and self-awareness. It encourages us to trust our intuition, listen to our inner voice, and honour our emotions as valid and worthy of acknowledgment. By acknowledging and accepting our feelings without judgment, we create space for genuine self-expression and emotional growth. Practicing self-validation also enhances emotional regulation and resilience. When we validate our own feelings, we learn to regulate our emotions effectively, rather than relying on external validation as a coping mechanism. This empowers us to navigate difficult emotions with greater ease and adaptability, ultimately leading to improved emotional well-being. So, what does a self-validating practices look like? Mindfulness and Self-Reflection: Take time to tune into your thoughts, emotions, and bodily sensations without judgment. Notice how you're feeling and validate those feelings by acknowledging them as valid and understandable. This could be through meditation, finding a moment of solitude and silence, or somatic breathing and movement that has been an very helpful tool for me personally. See this article! Positive Self-Talk: Cultivate a compassionate inner dialogue by using affirming and validating language when speaking to yourself. Replace self-criticism with self-compassion and understanding. This is not about telling yourself lies and things you don't believe. It's about holding safe space for who you truly are and affirming that. Setting Boundaries: Honour your personal boundaries and needs by asserting yourself in relationships and situations where your feelings are not being validated. Communicate assertively and advocate for your emotional well-being. Remember: setting and respecting boundaries are for yourself for you to be aligned with your values. From a self validating perspective it's you who has to respect and uphold your boundaries, not others. This cultivates integrity and alignment with your authentic self. Journaling: Write about your thoughts and emotions in a journal as a way to validate and process them. Reflect on your experiences and affirm the validity of your feelings without censoring or judging yourself. Seeking Support When Needed: While self-validation is important, it's also okay to seek support from trusted friends, family members, or mental health professionals when needed. However, it's essential to remember that external validation should complement, not replace, self-validation. In conclusion, practicing self-validation is essential for emotional and mental well-being. By cultivating self-awareness, fostering emotional authenticity, and honouring our own experiences, we empower ourselves to navigate life's challenges with resilience, compassion, and authenticity.

BY: ALVA POLETTI Affirmations, the law of attraction, manifestations—whatever term you prefer, the practice of visualizing and shaping your goals has repeatedly proven itself as a potent tool for achievement. Yet, integrating manifestation techniques into your daily routine can feel daunting, akin to committing to meditation, exercise, or journaling. Nonetheless, prioritizing our mental well-being remains crucial. Here are three effortless ways to effortlessly weave affirmations into your daily life, all of which I personally vouch for and believe have significantly enhanced my mental health and career. AN EMAIL FROM THE UNIVERSE It may sound cliché, but subscribing to an email list offering daily affirmations has profoundly impacted me. As someone who habitually checks her inbox first thing in the morning, receiving messages like "A Note from the Universe" (sign up for free HERE) and "A Message from Your Future Self" (sign up for free HERE) sets a positive tone for the day ahead before I continue by delving into work emails. A FORTUNE TEA BAG Another simple yet effective method is to swap your regular Lipton Tea for Yogi Tea . Like fortune cookies, each tea bag comes with its own affirmation. Starting the morning with a cup of tea and contemplating the message on the tea bag, then rounding off the evening with another cup, has become one of my most cherished spiritual rituals. A HIDDEN IPHONE FEATURE Lastly, allow me to introduce a hidden gem on your iPhone. Did you know you can configure your home screen and wallpaper settings to rotate every day or hour? Simply compile a collection of affirmations or inspirational quotes from Pinterest, save them to your camera album, and follow the steps below to set your wallpaper to shuffle. This way, you'll be greeted by your favourite affirmations throughout the day, be it hour by hour or day by day. Happy manifesting, peeps!

In a world where the hustle and bustle never seem to relent, finding moments of peace and serenity can feel like an elusive dream. For many, meditation stands as a beacon of hope—a practice heralded for its ability to quiet the mind, soothe the soul, and cultivate inner stillness. Yet, for some, the idea of sitting in silent contemplation feels more daunting than divine. Source: Pinterest If you've ever found yourself struggling to connect with traditional meditation practices, you're not alone. The notion of sitting cross-legged, closing your eyes, and emptying your mind can feel foreign, uncomfortable, or simply unattainable. But fear not, for there exists another pathway to inner harmony—one that invites movement, mindfulness, and a deeper connection to the body: somatic movement. Somatic movement, rooted in the wisdom of embodiment and kinesthetic awareness, offers a dynamic alternative to traditional meditation practices. Rather than stillness, somatic movement embraces the fluidity of the body, inviting practitioners to explore sensation, breath, and movement as gateways to presence and self-discovery. At its core, somatic movement invites us to inhabit our bodies more fully—to listen to the whispers of sensation, to honour the rhythms of breath, and to attune to the wisdom that resides within. Through gentle, mindful movements, practitioners are invited to unravel tension, release stagnant energy, and cultivate a deeper sense of embodiment and ease. Unlike meditation, which often requires stillness and silence, somatic movement offers a canvas for exploration and expression—an opportunity to engage with the body as a vehicle for self-expression, healing, and transformation. Whether through slow, deliberate movements or playful, exploratory gestures, somatic movement invites us to dance with the present moment—to embrace the fullness of our being with curiosity, compassion, and open-heartedness. So, if the path of traditional meditation feels like a road less traveled, consider embarking on a journey of somatic movement—a path that celebrates the wisdom of the body and the beauty of embodied presence. In the dance between stillness and motion, may you discover the magic of inner harmony, one mindful movement at a time. I personally still meditate as well but have find there is a beautiful way of dancing with the present moment and being more aligned with ones mental, physical, emotional and spiritual being through somatic movement. Here is the app I use for my daily 12 minute sessions : The Better Me App BY: HANNAH ANDERSSON

Unveiling the Mind's Maze: The Journey to Overcoming Negative Self-Talk In the labyrinth of our minds, a constant dialogue unfolds—a whispering stream of thoughts that shapes our perceptions, influences our decisions, and colours the lens through which we view ourselves and the world. Yet, amidst this intricate tapestry of cognition lies a paradox: the very thoughts that guide us can also deceive us. Picture this: a bustling cityscape of neurons firing, synapses sparking, and neurotransmitters weaving intricate pathways of thought. Within this bustling metropolis, our inner voice speaks—a chorus of hopes, fears, aspirations, and doubts echoing through the corridors of consciousness. But what happens when this inner dialogue turns sour? When whispers of self-doubt morph into deafening roars of negativity, drowning out our sense of self-worth and suffocating our potential? Image: Pinterest The human mind is a complex and powerful tool, capable of generating an endless stream of thoughts and beliefs. However, not all thoughts are accurate reflections of reality, and not all beliefs serve our best interests. In fact, there is a science behind why we shouldn't always trust and act on our thoughts, especially when they are negative or limiting. Negative thoughts often stem from cognitive distortions, which are irrational or exaggerated thought patterns that can lead to feelings of anxiety, depression, and low self-esteem. These distortions can include black-and-white thinking, catastrophizing, overgeneralization, and personalization, among others. Research in psychology suggests that our thoughts are heavily influenced by our past experiences, upbringing, societal norms, and cultural conditioning. From an evolutionary perspective, our brains are wired to focus more on negative experiences as a survival mechanism, which can contribute to the prevalence of negative self-talk and self-limiting beliefs. Moreover, our brains have a natural tendency to seek confirmation for existing beliefs, even if they are negative or inaccurate. This phenomenon, known as confirmation bias, can lead us to selectively perceive and interpret information in a way that reinforces our preconceived notions, regardless of their validity. It's important to recognize that our thoughts are not always accurate reflections of reality. Just because we think something doesn't make it true. By learning to challenge and reframe negative thoughts, we can cultivate a more balanced and realistic perspective of ourselves and the world around us. Cognitive-behavioral therapy (CBT) and mindfulness techniques are effective tools for identifying and challenging negative thought patterns. By practicing mindfulness, we can observe our thoughts without judgment and learn to distance ourselves from them, recognizing that they are just thoughts and not necessarily facts. In conclusion, it's crucial to not always believe the negative things we think about ourselves. Our thoughts are not always trustworthy, and they can often be distorted or biased. By challenging negative thought patterns and cultivating a more balanced perspective, we can develop greater self-awareness, resilience, and emotional well-being. BY: HANNAH ANDERSSON

BY: ALVA POLETTI Source: Pinterest For those of us who don't live within a five-minute stroll of the gym or swear solely by at-home workouts, the daunting task of finding a gym bag that doubles as a stylish work bag is all too familiar. Living half an hour from the city centre, with all the studios I love, my school, and workplace scattered about, I've made it my mission to find a bag that can literally carry me through the day. Keep reading for my top eight picks – they're all worthy of an outfit pic and perfectly suitable for work, while still leaving room for your sneakers, water bottle, and gym gear. // Yacht Bag - HERE (click!) // The New York Bag - HERE (click!) // Khaima Bag - HERE (click!) // Le Pillage Tote - HERE (click!) // Medium Lotus Tote - HERE (click!) // Yardly Bag - HERE (click!) // Large Maeve Weekender - HERE (click!) // Margaux Bag - HERE (click!) // Good luck in your search, peeps, over n' out!

Hi week 6! From a snowy and rainy Stockholm! I'm trying to make the best of this quite quiet period. Cleaning out my wardrobe and cupbords at home, working it out, meditating through yin yoga and preparing for spring. I'm so excited for spring to arrive, but also challenge myself to enjoy the NOW and use the time wisely. REMOVING ANGIOMS This week I've finally been taking some time to remove my angioms, small gatherings of blood vessels that pop up as red marks on the skin. Nothing to be worried about, and a very quick procedure. The scars has almost healed, but I still have a bruise from the pinprick haha, so let's pray for that to heal just as good. BIK BOK LOOSE DENIM The core of my style is a wide pair of jeans - and I'm excited for these one's to drop! The perfect everyday spring/summer denim. Can't wait to pair with flip flops and a loose shirt. 2ND CYCLE OFF CAFFEINE I'm on day 60+ and kicking off my third cycle off caffeine! I love coffee, but I love my life and my mood without it and will keep on going caffeine free. I love the Chicca Roast in the morning, and if I'm craving coffee I go for caffeine free. TIME TO TRY NEW THINGS Stuck in a route?! Naah I love my weekly workout route between the gym, Barrys, Ignite, Altromondo and The Place - BUT, I feel that my body needs some new movements. So coming week/s I will try to book some different classes. Update coming!

BY: HANNAH ANDERSSON Having a non negotiable morning routine is about showing up for myself. It’s not about what I always want or feel like doing. It’s about showing up for what I’ve come to learn is important for my mental and emotional wellbeing. I’m a true believer in the holy trinity of our physical, mental and spiritual wellbeing. And with that in mind I have to care for all hat I am. It’s about discipline. It’s teaching myself to do difficult things and to show up even when it’s uncomfortable for the positive momentum these micro moments of showing up will create. The secret to our future is hidden in our daily routine. I’ve come to understand how true this is. To shape and change our future it’s not about some huge moment of change or quantum leap. It’s our daily habits done with religious consistency that shapes and transforms our future and reality. At times I do truly struggle mentally and suffer deeply emotionally. So, I’ve had to look at what I need to do to best care for myself. I don’t really rely on motivation when it comes to sticking to my routine, more so a mindset. I’m a very self motivated individual and can often feel inspired. However when I’m struggling mentally or get into my comfort, I too get into the habit of self sabotage.Not realising that I have an upper limit that holds be back. So discipline is needed! My mindset for discipline is a bit like how you would think of brushing your teeth. Sure you may forget or feel to lazy every now and then.., no harm done. But you wouldn’t go days or weeks without brushing them. We just know it’s something we ought to do to care for ourselves. Regardless if we feel like it or not. We know the outcome of doing so and the consequences of not doing so. The action we take or don’t take matters! So I have to show up! It’s not an option, my self care is a necessity and requirement. The Routine: #1: Programming (1 minute) : As I become aware that I’m awake and a new morning is upon me I close my eyes again and role my eyes upwards and back and focus on the space behind my eyes, my brain basically. Now I start talking to my mind, not out loud but just mentally. I speak to my brain as it is a computer that needs instructions for the day. In other words I program my mind for the day. I consciously speak to my mind as a computer computing the information it’s receiving from me. I will say statements such as: Today will be a great day You will only crave foods that are nourishing for your body and helping you lose desired weight. You are transforming. You are going beyond your upper limit. You will follow your routine today. You will take actions aligned with your desired future You will no longer hold your self back or engage in self sabotage. You are only attracted to people who are kind, loving and reciprocate your level of effort and energy. You are transforming and changing your future for the better. You are kind and compassionate woman. You are a happy, joyful and inspired being. #2 Meditation (10 minutes) I do a 10 minute guided meditation while still laying in bed. This one! My personal focus now is to transform and consistently stick to doing almost the same thing everyday. #3 Detox Drink (2 minutes) I drink a detoxing and alkaline morning drink: Juice from half a lemon A couple of drops apple cider vinegar 1 pinch of Himalayan pink salt 1 cup of warm water #4 : Create (30 minutes) Create before consume > I write an article for my wellness page SOOTHE before starting consuming the worlds content. #5 : Somatic Movement (10 minutes) Somatic Movement. I do my daily somatic movement which for me is a mindfulness practice. 10 minutes of focused and intentional breathing and scanning of the body. It’s a vital part of my emotional and mental wellbeing. I use this app! #6 : Coffe & Inspiration (15 minutes) I make myself a cup of coffee and I sit down for 10 to15 minutes watching or listening to something that inspires me. This can be a podcast, book, Vlogg or something educational on YouTube. I like having a cozy little moment for myself. It’s too soothing and creates a feeling of luxury. #7 : Appearance (15 minutes) Appearance is a part of the physical and the human experience. It’s important to me to feel good about how I show up in the world. Meaning I enjoy putting effort into my appearance so that I myself, feel like I look good and well presented. I enjoy choosing an outfit for the gym that’s going to make feel good and confident. I like doing a simple skin and make up routine. Note: Being inferno of the mirror is a good way to stay aware of how you are talking to yourself. Are you being kind an loving as you would to a friend or are you constant putting yourself down and criticising yourself. This is where I discover a lot of the unlearning and rewiring that needs to happen. #8 : Moving My Body (60 minutes) Movement - At the moment the Gym is my church and I go everyday Monday to Saturday. My mindset is about showing up everyday. It’s not about the intensity of the workout it’s about putting in the work on a daily for my body, mind and soul. I allow myself to be as ambivalent as I need to be in the gym. I hold that space for myself. It’s a my safe space and I use whatever energy that surfaces to my advantage. I will feel insecure, powerful, excited, sad, fat, strong, happy, angry, not good enough, the queen of the world, furious, annoyed, in spired, motivated, creative, insignificant, loser, pathetic... and to feeling like I’m that girl and there is no one like me! I’m the shit!! I embrace it and let myself feel it all with compassion. I use the energy as my fuel to transform. I use my adversity to my advantage. Note: When I eat healthier and and opt to have my last meal before 7pm I tend to have a better sleep pattern and wake up by myself before 6am, (when have gone to bed between 10-11pm). Just a note if you are someone who desire to start have an earlier rise in the morning. The next step for me is to have a consistent evening routine including stretching but we are not there yet, haha! Show up for yourself! Love Hannah

While compound movements such as squat, deadlifts and chin ups will strengthen your core and hit those abs. You may want to consider more isolated ab work a couple of times a week for more visible and defined results. Visible abs are not only aesthetically pleasing but also indicative of a strong core. Isolated ab exercises such as crunches, leg raises, planks, and Russian twists directly engage the rectus abdominis, obliques, and transverse abdominis muscles. These exercises help tone and define the muscles, making them more visible beneath body fat. Source : Pinterest Moreover, strengthening your core is essential for overall physical health and performance. The core muscles provide stability and support for the spine, pelvis, and surrounding structures during everyday activities and athletic movements. A strong core improves posture, balance, and coordination, reducing the risk of injuries and enhancing athletic performance in various sports and activities. Isolated ab workouts allow you to focus specifically on targeting the abdominal muscles without relying heavily on other muscle groups. This targeted approach helps to ensure that the abdominal muscles are adequately stimulated and challenged, leading to improved muscle tone and definition over time. However, it's important to remember that visible abs are not solely achieved through isolated ab workouts. A combination of regular cardiovascular exercise, a balanced diet, and overall body strength training is also crucial for reducing body fat and revealing toned abs. Incorporating isolated ab workouts into your fitness routine can help you achieve visible abs and develop a stronger core, contributing to improved overall health and fitness levels. Lilly Sabri creates amazing follow along workouts, and I'm obsessed with the ab routines. SOOTHE-approved! BY: HANNAH ANDERSSON