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@studiojosianesebold: ✨ Faxina por fora, renovação por dentro. > Quem trabalha com atendimento sabe: a nossa mesa de trabalho é o nosso espelho. Hoje tirei o dia para desapegar do que já não serve mais, limpar os cantinhos e abrir espaço para o novo. #Organização #NovaFase #ManicureProfissional #Desapego #Rotina

studiojosianesebold
studiojosianesebold
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Region: BR
Tuesday 19 May 2026 01:55:29 GMT
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b.selymesz
B Selymes :
vamos nos ajudar a crescer aqui amigas, apoiando quem apoia💗🌸
2026-05-20 01:45:21
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mel_goncalves_manicure
Mel Gonçalves :
já deu um alívio néh
2026-05-19 22:01:10
1
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If you want a Christmas glow-up but have no idea what to actually do in the gym… start here 🎄🤍 You do not need to train 6–7 days a week, destroy yourself with cardio, or copy advanced workouts that make you dread going back. A simple 4-day strength routine done consistently is more than enough to build confidence, improve strength, and start seeing progress. This split is especially beginner-friendly: ✨ Day 1 — Lower Body + Glutes Learn your squats, RDLs, lunges, hip thrusts and leg machines. Keep the weight manageable and focus on feeling the movement instead of rushing to lift heavy. ✨ Day 2 — Upper Body + Core Train your back, shoulders, chest, arms and core. Good upper-body training can help you feel stronger, improve posture and create a more balanced physique. ✨ Day 3 — Glutes + Legs Your second lower-body session gives your glutes and legs another chance to grow without training them every single day. Control your reps, use a full comfortable range of motion and leave a couple of good reps in the tank while you’re still learning. ✨ Day 4 — Full Body Glow-Up Finish the week with simple full-body movements, core work and an easy incline walk. Nothing crazy — just enough to keep building strength and confidence. And the rest matters too. ❤️ Walk regularly. Eat enough protein. Keep carbs in your diet so you actually have energy to train. Drink your water. Sleep. Take recovery seriously. And stop thinking one imperfect workout or meal ruins your progress. The biggest “glow-up secret” is genuinely boring: repeat the basics long enough for them to work. Start lighter than you think you need to. Learn your form. Add reps first. Then slowly increase the weight when your sets start feeling easier. By Christmas, the goal isn’t just to look different — it’s to feel stronger, more confident, and like you finally have a routine you can actually maintain. 🎀 Save this carousel so you have the full plan ready for your next gym session. 📲 Workit App can help you stay on track with workouts, nutrition, progress tracking and healthier daily habits all in one place. #ChristmasGlowUp #BeginnerWorkout #GymGirl #GluteWorkout #WorkitApp
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