filipa_pereira_coaching

POV: this is what 37 looks like 👸🏽

In Rome…

1. Made a wish at Fontana do Trevi 💫
2. Walked 17482817429 steps 👣
3. Visited one of The 7 Wonders of the World ❤️ Colosseum
4. Ate the best pizza in Trastevere 🍕
5. And Zoccolette instead of Bday cake 🍫

#37

Lanzarote 🏝️🇪🇸

Vulcanos, beaches and food.

1. Caldera Blanca Vulcano hike
2. Pyroclastic rocks or malpaís at Timanfaya National Park
3. Playa de Papagayo
4. Mirador del Río, location created by local artist César Manrique
5. Jameos del Agua, a volcanic rock with César Manrique artistic touch
6. Cueva de los Verdes, underground lava tube
7. Random Canarian vegan food: Potaje de lentejas, pimentos padrón, champiñones al ajillo and papas arrugadas con mojo 🌱

✨ Start your day off right with my morning yoga routine. It will help you build focus, move better, and feel less stiff throughout the day.

One of the 13 workouts you can find in this edition🧘🏽‍♀️

Stay in each pose for 5 deep breaths:

1️⃣ Child’s pose
2️⃣ Cat-cow
3️⃣ Thread the needle
4️⃣ Cobra
5️⃣ Down dog with alternating heels down

🍁 New season, new start.

5 tips on how to get back into exercise after the summer:

1️⃣ Set a goal (2 yoga classes per week)
2️⃣ Make your timetable (wed & sat yoga; thu & sun nature walk)
3️⃣ Join a class (join Filipa’s classes 😜)
4️⃣ Make a commitment (book classes in advance)
5️⃣ Treat yourself (a new pair of yoga pants after a successful month)

Try out some of these tips and see if you can get back into exercise 💦

✨ September is the new January

September is a popular time for reinvention and renewed motivation, it's called the "Fresh Start Effect".

This month, I want to focus on habits I’ve let go of during the summer like reading daily, running outdoors, and ME time. And create a few new ones: weekly date night, no phone in the evening...

Start by taking time for self-reflection and list whatever you want to achieve to get clear on your goals.

🎯 What goals are you setting for September?

🌊 Be wild like the waves and calm like the ocean.

🌊 The mind is like water. When it’s turbulent, it’s difficult to see. When it’s calm, everything becomes clear. ~ Prasad Mahes

🧘🏽‍♀️Join us for a Yoga Flow with Sound Healing session

📍Puro
🗓 Every Monday, Friday and Saturday at 11am
💰25€
📲 BOOK YOUR SPOT via Purobeach Vilamoura website/ Experiences / Yoga

✨ Yoga is like life. It's a balance of holding on & letting go.

Are you new to yoga?

Don’t worry! You don’t need to have a certain level of fitness or flexibility to try yoga.

Anyone can practice yoga. Anyone can step on a yoga mat as long as they have an open mind and heart to try something new without judgment or expectation. 🙏🏼

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🏝 Farewell Tulum!

Thank you for showing me that there is still so much beauty in the world ♥ I am seriously going to miss you.

🙏🏼 Regret keeps us stuck in the past! Take some time to understand what you learned from whatever it is that you are regretting.

❓Ask yourself what do you need to do to move forward. Remember: You did the best you could with what you knew at the time.

⏳ This is a habit that many of us share, waiting until circumstances are "right" to go forth. Don’t procrastinate anymore, you can start today.

🎯 You have 6 weekends left in 2021. Describe one thing you want to do before the year is over. (Mel Robbins).

* Workout to feel good?
* Read a book a month?
* Go someplace you've never been?

Put it in the comments, what is one thing you’re going to do before 2021 is over?

🌎 Is there a place that you have heard about many times but haven´t been yet?

Let me know in the comments below.

✨ Tears: anytime, anywhere. Sweat: the gym. Sea: Tulum’s Beach.

✨Spend more time doing what makes you happy.

Life is too short to spend your energy and time on things that don’t fulfill and enrich your life. So take care of yourself. Go outside, get moving and enjoy the sun ☀️

🏝 Palm trees make me happy.

Something I discovered earlier this year in Zanzibar. Not any palm tree. A palm tree in a jungle-like environment next to the beach.

Studies show that even a short-term vacation like a weekend getaway has huge, positive, and immediate effects on your wellbeing. Plus, the beneficial effects last quite a while after you return home.

What's your favorite way to unwind?

✨ And suddenly you just know: It's time to start something new and trust the magic of new beginnings. (Meister Eckhart).

🇦🇪 Thank you Dubai for an incredible 8 years. Thank you for bringing wonderful people into my life. Thank you for becoming not just my home, but also my base for traveling the world. Thank you for the hummus, lentil soups, falafels, and many many Medjool dates. While I will be returning in the future, I know it will never be the same.

Now, it’s time to focus on my project. News coming soon… Stay tuned! 💋

🥇 Winners are not afraid of losing. But losers are. Failure is part of the process of success. People who avoid failure also avoid success. (Robert T. Kiyosaki, Rich Dad, Poor Dad)

⏳2 facts that will help you get the body composition you want:

1️⃣ You can’t build muscle without fueling your body. You need to eat healthy sources of protein and CARBS in the correct amount for you! 🍠🍚🍌🍎

2️⃣ You can’t choose where your body distributes fat. But you can change the overall amount of fat you have with a proper training and diet plan! 🏃🏽‍♀️🏋🏽‍♀️🍉🥗

Share this post with someone struggling in their fitness journey. 

🧘🏽‍♀️ Meditation.

Meditation is one of the most important parts of my morning routine. It helps improving my overall health and well-being 🙌🏼

Do you meditate? If not, why?

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🍑 🍑 🍑🤣

💖 “If you have the ability to love, love yourself first.” - Charles Bukowski

Practicing self-love means putting your physical, emotional, and mental well-being first. Do yourself a favor and start practicing one, two, or ALL of the following:

1️⃣ Find something to be grateful for.
2️⃣ Fill your body with healthy food.
3️⃣ Move your body.
4️⃣ Surround yourself with people who love and encourage you.
5️⃣ Celebrate your wins no matter how big or small.
6️⃣ Step outside of your comfort zone.
7️⃣ Take time out to calm your mind every day.
8️⃣ Learn to say no.
9️⃣ Tell yourself something positive.
🔟 Have fun doing something you enjoy.

What are your top self-love practices?

✨ Most people live in a world others have created for them. But you can alter the spaces where you live and work to increase your exposure to positive cues and reduce your exposure to negative ones. (James Clear, Atomic Habits)

Here are some ideas:

💡 If you want to exercise more, leave your gym bag prepared next to the door to make it more accessible.

💡 If you want to eat healthier, have more fruit and veggies available on your kitchen top and fridge.

💡 If you want to read more, place a book on your bedside table or somewhere you know you’ll be relaxing.

📩 Share these tips with someone that is looking for some extra motivation to exercise.

🏋🏽‍♀️ How to make exercise a daily habit?

September is around the corner. How about start a new month with a new habit?

Let’s say your goal is to go to the gym and work out for 1h at least 3x per week. Try these 6 easy steps:

1️⃣ Put on your shoes, get a water bottle, and get out the door three times per week (could start with taking a walk).

2️⃣ Drive or walk to the gym three times per week.

3️⃣ Go inside the gym and do a 15-minute workout three times per week.

4️⃣ Transition to doing one 1-hour workout and two 15-minute workouts.

5️⃣ Transition to doing two 1-hour workouts and one 15-minute workout.

6️⃣ Go to the gym and work out for 1 hour at least three times per week.

Tips by , the New York Times best-selling author of Atomic Habits (2018).

📩 Share these tips with someone that is looking for some extra motivation to exercise.

🧘🏽‍♀️ Even if you’re just getting in an outdoor run or trying a new yoga class, some exercise is still exercise!

❓ What are your workout plans for the weekend?

👟 Stop making excuses not to exercise!

You need to show your mind who’s the boss! You won’t always feel super motivated, and that’s ok.

If you don’t enjoy working out at a gym, you don’t stop working out you just workout differently. Try yoga, pilates, swimming, Zumba, martial arts, hiking, or running. Try changing your playlist.

✌🏼 Try anything but keep showing up.

✨ Confidence…

Confidence isn’t based on how we look. It’s based on how we look at ourselves.

Ways to Boost your confidence:

1️⃣ Stay physically active.
2️⃣ Start a gratitude journal.
3️⃣ Celebrate your accomplishments, both the big and the small.
4️⃣ Spend time with people who make you feel good about yourself.
5️⃣ Challenge a negative thought.

🙌🏼 Share these tips with someone that needs a little confidence boost.

🏖 𝗧𝗵𝗮𝗹𝗮𝘀𝘀𝗼𝗽𝗵𝗶𝗹𝗲 - Someone who loves the ocean/sea/beach.