Staying calm inside

We are living a very challenging time. The majority of us had the luck to say until today “I never lived a war, a national trauma or a state of emergency”.

Now we are in this pandemic situation together. No one is safe and everybody is impacted on all levels.

Maybe you lost people already, your job is at risk, your health, your financial situation. This crisis we are living is a serious threat to our future and our loved ones. But it is also an opportunity to learn and look forward to the future, on an individual and collective point of view.

In what kind of world do we want to live, how, what to improve and what to live behind ? I think it’s still too early to have an answer to these questions. We have to go deep into our self reflection, our leaders have to make decisions to use all this time we have for good.

But right now we have to manage our daily lifes, trying to hold up everything together. Being stucked at home with very limited liberty of movement is not only a hit to our bodies but our minds. We have all seen on social media how people record themselves going nuts only after a couple of days inside. What is happening ? It is hard to ground, calm down, take time to do something useful … or do nothing.

That’s the challenge. We are so damn busy all the time, running from one task to another that now we feel scared contemplating the amount of time we have for ourselves. It is scary, we feel lost. You have all day to think about your relationships, your habits, your money, your past, your family, what do you want to manifest, etc. News are scarier every day, making the next week almost unbareable to wait for.

What can we do ? For the world, not much but stay inside and wait slowly. But each one of us has the choice and the responsability to not let fear take us and do our best to remain calm. Every day is not going to be peacefull. Especially if you live in a small place with your partner and your kids. We have the chance to meditate, put a little music on, dance, read, draw, write or cook to take our minds off the anxiety around us. For families it’s a beautiful occasion to connect, get closer and create new memories together.

It’s the moment to be productive for you and your family but it’s not either a competition to “who is going to be out with 10 lbs less or create a new business plan”. Don’t be hard on yourself, if today you did nothing but wearing pyjamas watching Netflix. Today was slow, tomorrow will be different. Take this deal day by day and be gentle with yourself. We live an unprecedent crises that NOBODY KNOWS HOW TO HANDLE.

Life is giving us an opportunity not to be lock down for weeks, but to take care of ourselves in a new way for weeks. Let’s get out of this with more love for ourselves, new habits of self-care and new goals.

How do you sleep

I have already talk about the importance of having a good quality sleep to feel good, productive during the day and recover properly from your workouts.

There are many factors today that induce a reduction of your sleep quality: stress, food, daily activity, personal and professional environment, etc.

Having a good bedtime routine and a good morning routine are crucial for your daily well-being. It’s a good way to start your day and a good way to close it. But do you know how to do it? Do you know what might disturb your sleep? Do you realize how sleep is important to your health?  

Your digital tools are intrusive

The evolution of technology and digital tools really increased and invaded our lives. We spend most of our time on our laptops and smartphones, both at work and during our personal free time.

As many scientific reviews talked about this, you know now that these machines produce a blue light from their screen disturbing our bodies. This blue light affects a very important natural element in our bodies who put us to sleep: melatonin. It reduces the quantity of melatonin produced and disturb the quality of our sleeping process. We watch TV, Netflix on the laptops and worst, we check our phones one last time before going to bed. We don’t let the melatonin kick in, we don’t feel that sleepy and push back the moment to go to bed.

It takes a real effort on our routines at home to change this and go to bed more naturally. We are losing gradually the capacity to listen to our body, or we simply ignore it (because we really want to finish this email or this post on Instagram is so cool I want to comment it).

The phone under your pillow

A lot of us also keep their smartphone on during the night. Of course, we have 100% chances of being disturbed by notifications, calls, etc… This process of getting awake several times per night can really damage your brain, your nervous system, your hormones and your mood. Why? Because you are not letting your body fell into the deepest state of sleep, which is absolutely essential to rest and function as a proper human being!

The habit of keeping the smartphone on your night stand or below the pillow is something young generations are really used to. We still don’t know the effects on the brain and the body but it’s sure can’t be really that good because of the electronic waves produced.

Better safe than sorry, it’s a good reflex to at least put it on airplane mode while you sleep.

Do you snooze

A lot of scientists also warn the public about another disturbing app we use on a daily basis: the function snooze on our phones. We wake up, we fell asleep and then we wake up again and we go on until it’s really late to go to work. This on and off process is bad for your body because you get into a new sleeping cycle that you don’t finish.

Quick scientific reminder here: there are different phases of sleep and a phase of awakening. You have the phase of falling asleep, the two light sleep phases (quick and slow) and the deep phase. Each phase takes a certain amount of minutes to actually works and can be disturbed by many factors: quality of the bed, temperature in the room, last meal, sleeping with a partner, anxiety, phone, etc…

When you wake up in the morning, the moment of transition between the sleep and the awakening takes generally between 15 and 30 minutes. This is when we feel groggy, grumpy and clumsy. When you look at it, it’s not that long to awake.

But when you get awake at the beginning of a sleeping cycle with the snooze of your alarm, this period of awakening can last up to 4 hours! The result? You end up feeling more tired because you stay in a state of superficial sleep.

How sleep impact your health

Having a good quality sleep is important for your energy level and your mood. You see and feel the results instantly after a good night sleep. But you must also understand the long-term value of this element. The accumulation over the years of a poor sleeping quality has bad consequences on your general health:

  • Increase of the mortality through cardiac pathologies
  • Increase and multiplication of cancers
  • Reduction of the sex drive and fertility problems
  • Diabetes and obesity issues  
  • Increase of stress, anxiety and depression
  • Issues with focus and memory capacities  

Not sexy not fun at all. Yes, we are all going to die anyway. But the question is what kind of life quality do you want? You can live to the fullest until the end, or finish your life in pain and suffering.  

Top 4 of the reasons to kick your smartphone out of your bedroom anyway

  1. If you sleep well you will have more energy to go through your day physically and mentally
  2. Bed is for sex. And sleep. And sex.
  3. You can create new moments for yourself around bedtime with quiet music and a nice book instead of looking anxiously at your email box and scrolling through shit on Instagram
  4. Sex again (this is really important so I repeat)

How to change your sleeping routine

  • An hour before going to bed, do calm and quiet activities such as meditation, listening to music, drawing, reading, writing.
  • Don’t do a work out too close from your bedtime.
  • Have a light meal for dinner.
  • Turn off phone, tv and laptop 50 to 30 minutes before going to sleep.

Manage your own body

Also keep in mind to do something adapted to your body and your needs.

Some people need 7 hours to sleep, others it’s more 9. Your age also influences deeply this aspect, the older you get the less you sleep.  Some of us are more sensitive to the room temperature, others by the noise.

Take a couple of minutes to analyze your routine and start with little changes that are going to have good effects slowly but surely.

5 reasons to cook from home

I am not the cook of the year, but I do have a taste for homemade recipes.

It reminds me of the moments I spent with my mom and siblings in the kitchen, preparing dishes and desserts for special occasions.

My actual struggle is to find a way to use wisely my time: I don’t have a lot of free hours to cook very sophisticated meals every week. But I like to cook because it has a lot of advantages.

Here are the 5 most important reasons to prepare home food:

  • You have more control on the amount of sugar, fat and extra chemicals that you put in. The biggest issue with industrial food is that despite what brands try to make us believe, we never really know what’s inside. Even if it looks fresh and clean, when you start looking at the labels and see the number of additional components it makes you dizzy. FYI, it’s always better to buy products that don’t have more than 3 or 4 ingredients, with industrial and organic food (we can be fooled by organic brands too, don’t forget their point is to sell).

  • You save money, a significant amount of money. Take a couple of minutes and write down in a piece of paper your weekly or monthly food expenses. You are going to quickly realize how much not cooking home can actually cost you. There are the food carts not really optimal (when you go to the supermarket without a list or a general idea of your meals), all the food deliveries you can get at night and during the weekends (thanks UberEATS), the restaurants or takes out at lunch time in the office… When we spend all that money little by little every day, we don’t realize how much it is. It’s a good time to re think your budget, spend more on quality food on your local supermarket and maybe choose 2 days in the week to eat out in a very good restaurant. This way, you gain quality on your food and your wallet.
  • You save time later on: I do my food prep of the week on Sunday, depending on the recipes it can take me between one and three hours. It allows me to then, save time every day, I only have to heat up my dish in the micro wave or the oven. It’s also a way to save energy: you know when you come home, you are hungry, and you scratch your head in front of the refrigerator and you end up ordering a delivery… That’s another benefit of meal prep.
  •  You explore and experiment new recipes! I have my classic recipes, the ones I do quickly because I know them by memory. But I can get bored, I need diversity, so I regularly try new recipes, or I try to change a few things on my classic ones. Sometimes just another vegetable or spice can change the taste. Because my budget is limited and I don’t want to spend 4 hours on the kitchen, I usually stick to recipes with between 3 and 5 ingredients.
  • You create a moment of sharing and making memories with your loved ones. As I said, when I was a kid and a young teenager, it was always an amazing time to be with my mom or grandmother, cut vegetables or having my hands on flour preparing some cakes. Now these moments are rarer as I live abroad but I get to spend time in the kitchen with my boyfriend and his family. It’s a super cool way to bond and learn new things about each other cultures.  

As for my experience, cooking at home it’s a saver of both time and money. Also, it allows you to enjoy quality food at home and when you eat out. 

Self Love Challenge

A couple of weeks ago I did an amazing challenge I want to talk to you about.  

I am a believer on personal development and I have worked on it the last few years. We don’t receive personal and relationships education at school. And the knowledge we get from our parents and our social circles isn’t always appropriate.

I have learned that we can carry our parents’ burdens, conflicts and bad habits and behaviors.

In order to clean our state of minds and general well-being, it takes a lot of internal work.  And it’s in addition to all the work we already have to do on a daily basis. Sometimes it just feels as another form of pressure to me: on top of my day, I have to meditate, do yoga, breathing exercises, practice mindfulness…

This self-love challenge that I did on the initiative of my friend reminded me that taking care of myself in different ways is not another duty on my to-do list. It’s a small gesture from me to me to feel better on a daily basis. Because yes, you have to be a bit selfish to take care of yourself so you can take care of those around you.

I don’t want to spoil you the pleasure of doing this challenge, so I will just give you a few hints of what we did.

Every day we had to do a thing that was meant to reconnect with our body, our mind and our pleasure. It goes from taking a bath, to cook for yourself some fresh meal to make a list of the crazy activities you want to do in the next few months.

Some days were pretty easy, some others the challenge really made you face aspects of your life that can make you really uncomfortable. But it’s also part of the process: a little shake to remind yourself to not stay caught up in your comfort zone.

It’s also a good occasion to realize that if you have been forgiving a little bit about daily rituals that are good to you, it’s time to make them part of your routine again.

The best part of it was that we did it with a all group of females on Facebook. Every day we have been sharing our thoughts and reactions to the challenges. It has been a good way to meet new people, create a new tribe you feel connected to and don’t feel alone.

This is the kind of moment when you realize that age, nationality and culture matter but they don’t do everything: we have the same fears and joys in our hearts.

I do recommend you to contact my dear friend Capucine, she is a wellness coach. In addition to the challenge she can also help you work on yourself on many different levels:

Facebook Capucine Thustrup

Instagram @thesparklingnipples

How sport can help your mental health

When I used to be anorexic, sport/working out/training wasn’t fun or relieving at all. It was just a tool to punish myself after eating anything (even if it was just a bowl of soup).

That’s why I wanted to train alone, when you don’t work out for pleasure everybody can see it and I prefered to hide it.

I was just feeling literally like a giant stick of shit. The mental toll of this illness is very hard. I hated my body that’s a fact, but most importantly I was extremely weak. I couldn’t do any kind of exercise for a long period of time without feeling sick (nausea, dizziness, pain in the joints).

So when I saw my doctor the first step was really just to get back strength, muscles and flexibility and eat properly step by step. Further along I went back to exercise not because I needed too but because it was fun, I was enjoying myself, was pushing my limits and felt part of a group.

I created lovely memories at the gym with the family I have there and some people are still part of my life even being away from Europe.

It took me almost two years of working with my therapist and different coaches to train for pleasure again. I am still working on this today and always try to have fun when I do it.

Some days I need to go very hard and strong at the gym and lift heavy weights.

Some days I need to just walk on the beach or stretch at home watching a serie on Netflix.

Sport has been a very useful tool for healing because it gave me a way to expulse everything.

When I workout I only focus on my physical sensations, my breath, my moves. I put myself in a bubble to just live a moment of deep connexion with my body. I get only into my physical sensations and push it until I feel relieved.

Why does it help with mental illness of any kind ? Because you regain power with yourself along the process. You feel confidence and self esteem again, strength again. You actually realize the extent of your physical power and you feel limitless

The aesthetic of your physique changing is just the cherry on the top.

Plus when you exercise, your body releases hormones of happiness, which is why you actually feel good for real.  

So no matter what kind of mental illness you are experiencing, try do find a activity that you like and do it a couple of times per week, at your rhythm and find the joy in it.

The rest will come 😉

Why you should eat protein

It doesn’t matter if you are an omnivore, a vegan or a selective vegetarian, you have probably heard lately that proteins are important. Even more if you are practicing sport at a regular level.

Before telling you the benefits of eating proteins, maybe we should back up a little bit.

Proteins are essential for your body for various reasons:

  • The synthesis of the muscles
  • The defense of the organism (with the production of antibodies)
  • The transport of various elements in the blood

How does it work? When you eat a protein, your body transform them in amino acids, little chemical elements, who will turn themselves … in protein again.   

The first benefit that you have when you eat one is, they provide you the sensation of being full. Eat enough protein and you won’t be snacking shit. Or less, at least.

I am not a nutritionist so I am not going to provide you a complete meal plan. But according to my experience it’s kind of easy to have a bit of protein at every meal:

  • I have eggs at breakfast
  • I eat chicken or turkey at lunch
  • My protein shake is in my gym back as a post workout
  • I have fish at dinner

We all have different needs and tastes but what’s important to know is that there is protein in not only meats but also cereals like quinoa, rice, milk, yogurt and cheese. So, you really have a lot of different options at your disposition.

What also works or me when I am hungry between meals is to have a snack with protein on it, like a Greek yogurt.  

We tend to have the majority of our protein intake by the end of the day but it’s not ideal. As we said before, protein is a source of energy so it’s better to have them along the day.

Bon appétit

The power of love

I can’t believe it’s been 4 years already that I am working in personal development.

Times flies by, I can’t believe sometimes so far, I have come from. I have learned many lessons, most of them the hard way (cause that’s always the best way you learn).

Aaaaand it’s also a good lesson to realize that I still have a lot to learn. The work with yourself never ends. When you think you had solved an issue, another one pop.

Today I just want to talk about the hard lesson I have been learning since I am in Miami.

The opposition between love and fear.

These two elements are in our lives every day, on us and others. We can’t live without them, but we can choose which one we want to stick with.

Fear is something that can be good for us, it can protect us from making choices that will hurt us. But we need to use just a tiny necessary piece of it otherwise it drives us.

We get scared to do small things, we convince ourselves we can’t do this or that, we don’t do, nothings happen, the fear grows and grows, and it infect everything like a poison.

You are scared to leave a job, a relationship, speak up for yourself, do things alone, make that tattoo, make this trip, take this risk…

It reminds me about the story of the white and black wolves we have inside of us. You choose to feed one of them and then face the consequence.

Fear it’s the same: the more you feed it the more it expands, and you can feel paralyzed to do anything. Not a nice way to live.

From what I have learned from my experiences and my coaching session with Daniele (http://www.enrichissezvotrevie.com/) is that there is no space in our hearts for both. Love can’t exist if there is fear and vice & versa.

You want love in your life? You have to think love on every of your actions so it will spread like a magical energy. It’s the only thing that should guide any of our act and thought.

We all want to have a life in which we will feel happy, safe, useful, passionate and be remembered.

I don’t remember who said that but it’s true: people can forget your name, how they met you, what you did or said but they will never forgive how you made them feel.

The effect that you have on others is the thing that has most value in this world.

All what you will leave behind you when you die is what was in your heart.

I know I want to love and be loved, I want to energize people, motivate them to take risks, show them what’s possible, inspire and lead. The effects of love around us are tangible and concrete, you can see love every day in very small details, but it is there.

You have the right to be who you want, live your life the way you want and ask the universe (or your god) what you want. But to do so, live in peace and love you need to quit fear along the way.

Let’s more love guide ourselves, our world can be pretty amazing and better if we all put some effort into it. Let’s shine and love.

 

Breakfast or not breakfast …

I think that our generation has heard so many different myths about food that we don’t really know how to eat anymore.

We have been told to never skip breakfast, have it big, eat less at lunch and then super light at dinner, not eat between meals and then yes you can have snacks, have various milk product every day and now no milk is evil, have bread have pasta have rice and now no have gluten free products only !

The food lobbies are doing an incredible job with their marketing. We go to demonize food and then have them too much. We eat all the time and then we fast. We go from industrial prepared meals to full organic products or vegan diet without seeing a doctor and having a check up to see what’s actually going on in our bodies.

People I am telling you, we are nuts.

I am not a dietician, nor a doctor so today I will speak only from my experience.

When I was a kid I could have easily a breakfast with no issue. Then when I was 10 years old, I started to get sick every morning, I would puke before leaving home or just arriving at school. I didn’t know what the problem could be and was so ashamed I didn’t tell my parents. There, I stopped having breakfast for more 12 years.

Turns out I found out recently it’s the milk in my hot chocolate that I wasn’t digesting well. I today have a glass of chocolate almond milk because I love it !

I started to have breakfast again when I was 23… recovering from anorexia so it was not possible to skip a meal, I had to gain weight again.

There, I have tried different options: cereals, granola, Greek yogurt, bread with jam, tea, orange juice, turkey, fruits, eggs, protein pancakes, smoothies…

It took me a while to adjust the quantity, the food my body liked in the morning and what was enough to help me hold on until lunch (but I still need a snack during the day).

Today I am at a point of balance that works well for me: I have two whole eggs (I know not only whites), home-made bowl of chocolate granola and a green tea.

I have another green tea and an apple during the morning before my lunch, so I am not tempted by crap.

For years I repeated I was okay with the fact of not having breakfast. Truth I wasn’t: I was feeling exhausted all morning, it was extremely hard to concentrate at school and then at work, I was eating sugary snacks all morning and eating way too much at lunch to compensate.

So, in my opinion, in terms of energy yes, you need to have breakfast. If you don’t have appetite when you wake up well then have your food with you in your bag to have it in the bus or when you get to work.

Finally, in terms of fat loss I don’t fucking know. Some people say you have to eat it in the morning to lose weight, some others not. This is a debate that only trial can settle. I would suggest you give it a try for 3 weeks and see what happens: 3 weeks without it and 3 weeks with it. Check out your weight in the balance, the way you feel in your clothes, your look in the mirror, your digestion, your appetite and your mood!

Most of us are not nice persons when we are hungry. Before getting upset with your man/kid/coworker you might want to ask yourself if you should have a piece of food.

Quick reminder: skipping the breakfast doesn’t give you a pass to eat crap later during the day. If you do so, we need to start from the beginning and talk about caloric deficit, energy level and basic metabolism.

If you do need us to talk about these subjects let me know.

I am a beginner… where do I start?

I train a lot because I love it, it relaxes me, and I want my body to be functioning properly until I die. Yes, we don’t think about it enough but this body you have is going to be yours to the grave so you might want to keep it healthy.

For a lot of reasons, many people don’t work out, they don’t even move enough during the day (thank you, sedentary lifestyle). I can only imagine how hard it is to look at the magazines and social media with crazy physiques people and athletes and think only “pfff why bother”.

Well first of all, you need to think about your health. I am sure you want to be able to move properly and not have pain everywhere in a couple of years. Working out is not about having abs but more importantly a strong muscle and bones structure, strength and mobility.

Take this as an investment in yourself. You do it for you and your well-being. You deserve it and you are worth it. At the beginning you will need a few minutes to start working out and two weeks to get used to it.

So, what’s in it for you:

  • Decrease of the risks of getting chronic diseases
  • Improvement of your mood and mental health
  • Increase of your daily energy, sleep quality and LIBIDO
  • Slowing of the aging process, boost of your cerebral activity and improvement of your microbiome

The frequency:

  • Strength training: at least twice a week, weightlifting for the biggest muscular groups
  • Cardio: 75 minutes of intense cardio activity (you do them the way you want) combined with 150 minutes of moderate cardio activity

My personal recommendation with the cardio: doesn’t start too hard too long on your first trials or you will just get sick.

Start for example with 20 minutes of HIIT running or on a bike or 15 minutes of a jumping rope.

  • Flexibility and mobility: we don’t mention these enough, but this is extremely important for your daily comfort. These are exercises just with your body that you can do in the morning and at night in front of TV.

I use a lot of yoga, stretching moves and animal flows (thanks Youtube).

I am sure your first question will be “what’s the better way to lose weight?”. When you are a beginner any kind of exercise is good so pick what’s the easiest for you and stick to it. There is always room to make things longer and more complicated after.

What you really need to do to lose weight is to be in a caloric deficit (eat less than you consume). Health is in the kitchen first so you might want to start with a journal of all what you eat in a day to realize what is your real food intake and then make the adjustments.

Another personal advice (yes, I have a lot): give yourself a goal that you can actually reach! Most of the time we fail to maintain our routine and stick to it because we want to do too much too fast. If you never exercised and want to train for a hall marathon you are going to be so disgusted that you will probably never run again.

So, find something that you really want and can do (walk 15 minutes per day or just have more energy to play with your kids at the end of the day).

Once you start, just focus on what your trainings are for the week and keep track of what you do! Use an app or just wright down what you did this week so you can actually see your progress.

The next week you try to push a little harder and make it better.

The success is to be able to find a routine that you will actually keep doing and not give up after a couple of weeks because it’s too demanding.

Very important point you have to keep in my mind (I say that and it’s ironic because I am bad at it): be patient. You are going to fail, feel bad, want to quiet, some exercises are going to feel harder than you expected, you are going to skip trainings or have bad ones. It’s inevitable and you have to accept it.

The key is to have a plan B for each situation so you are prepared and can move on:

  1. If you are already tired when you wake up then don’t work out, have good healthy food during your day and just go for a walk in the nature at the end of the day.
  2. You feel too stressed or unmotivated? Just rest and have a good night sleep.
  3. You didn’t train for a couple of days/weeks? Find out the why and what strategies you can put in place.

Before starting your new training routine, you better want to see your doctor if it’s been a while, just to check if everything is alright.

Again, don’t beat up yourself or you won’t last and don’t give up either when you are sored (it means you are doing well).

If you can I recommend that you hire a trainer but if you can’t, PLEASE try to educate yourself with free videos on Youtube about the proper execution of the movements you need to do. It’s unpleasant to get hurt just after getting started.

Let’s get started and share your first experience !

Mornings rituals

I have never been able to get out of bed quickly, I am not an early bird. During a long time, my morning was just a race from my bed to the bus, I didn’t had breakfast for almost 6 years. To me there was no point about getting up earlier to do things before work. I was always looking to get a few extra minutes on my bed.

But I have learned recently that having a morning ritual can really have a positive impact on your day. And who doesn’t want to have a good day? And then a good week? Fuck I want to feel good every day for as long as I can.

Soooooo, I have watched a few articles and videos of successful entrepreneurs, gurus and yogis… and I tried to implement some elements on my daily morning. But not everything, I am not perfect. It’s hard for me to not get up at the last minute, I am not going to get up at 5am just to start with a to-do list.

Here are the few things I get to do before my breakfast and leaving home:

  1. I don’t turn on my phone, I use a soft music on the background, but I don’t quit the plane mod. It allows me to keep my head quiet without stressing out already with the 23 notifications popping on my screen.
  2. I do a 10 minutes yoga flow stretching session. This is really good for me because it’s an extra stretch from the stretches I already do after working out and it awake my body softly.
  3. I do a 5 minutes meditation. This is a bit hard on some morning and some others super easy. I have a list of short morning videos ready on Youtube or I use the app Headspace. This helps me with the storm in my head (I didn’t do that, I need to do that, what is going to be my future in 6 months…)
  4. I set the intention for the day. This one is tricky, I need inspiration because I tend to repeat myself or I don’t know what to do at all. But it’s important because you can come back to it during the day. Example: Today I will stay calm. That’s an intention I have to repeat myself a couple of times during the day when my boss is stressing me out.
  5. I cook a basic but good breakfast: green tea, omelette with cheese and homemade granola.

A little trick that has been a life time saver: I prepare all my stuff the night before (my clothes, my lunch, my handbag) so in the morning I just have to follow these steps before and that’s it.

Benefits:

– I awake slowly my body

– I protect my mind a few more minutes from the daily stress

– I put myself in a good mood and mindset

– I feel ready to accomplish my goals

I don’t want you to take this as “another-thing-to-do” today. These little rituals are moments that now I really enjoy because I do them for ME, because it makes ME FEEL GOOD.

Don’t feel guilty if this morning you couldn’t do your usual routine because you overslept, or you had to leave home earlier.

The morning ritual isn’t an additional pression. It’s here to make you feel good.

All day long we have to do things for others, so it’s nice to take a few minutes for yourself during the day several times a day.

Please don’t wait for the weekend to live and do something for yourself.

The morning routine it’s also a moment for you to question your life, your dreams and your projects.

Try what you like the most and incorporate it in your day. ENJOY