Fitness

A follow-up to my cast about how I started tracking my sleep:

🐑 I started adjusting my wake-up time. 
In the first week, I’d wake up earlier out of habit, check my sleep score, and decide to stay in bed for another hour or so. It made a noticeable difference!

🐑 Eight hours of sleep means fewer coffee and sugar cravings. 
On those mornings, I was happy to make a simple filter coffee at home and head to work with no urge for an extra cup later. 

🐑 Five hours of sleep means reckless spending. 
On the days I only got 5 hours of sleep, I spent the most money on coffee, eating out, and random little things to boost my mood. Even if I had breakfast at home, I still wanted coffee to go. With 8 hours, that craving disappeared. 

🐑 I suspect I’ve been running on a chronic 1-hour sleep deficit during the workweek, leading to the need for a Friday “reward.”

Still experimenting, but so far, getting 8+ hours of sleep (9+ hours in bed) feels like the ultimate life hack for me.

https://warpcast.com/kriptokotya/0xba9c5a13

Calisthenics is the best solution to lose weight, get strong and lean.

I go over the 4 essential things you need to know to make tangible progress.

Calisthenics is the best solution to lose weight, get strong and lean.

I go over the 4 essential things you need to know to make tangible progress.

https://youtu.be/HOuCe1kh8G4?si=rSOc67vEolH8kj-v

futbol-football

gm Fitcasters!

Happy ❤️ day! Make this Friday great. Enjoy with your significant other 🫶🏾 but hey, if you don’t have one, it’s okay… still spread ❤️ to those around you just like any other day. Go treat yourself to a nice meal and  have a “Netflix & chill” night (with some chocolates & ice cream 🙃). 

Workout update: Metabolic conditioning focus + tempo pull-ups 💪🏾

Movement of the day: 
-DB banded deadlifts + Banded ab/adductions 🔥🔥🔥🔥🔥

emotional

thank you @pochisempere.eth you know me well 
happy valentines 💌 i love you

https://warpcast.com/jenniffer/0xecea1103

this Valentine's Day my babe @pochisempere.eth  gave me this song, emotional love for yall , thank you for keeping the channel active, this makes me very happy, xoxo emotional family 💝

🌀 https://www.sound.xyz/pochi 🧞‍♂️
🎹 Make music & money 💰

this Valentine's Day my babe @pochisempere.eth  gave me this song, emotional love for yall , thank you for keeping the channel active, this makes me very happy, xoxo emotional family 💝

https://www.sound.xyz/pochi/jenniffer-emotional-love

I Took a Photo!

For The Culture

This is how i tell her that i love her;

And if i could live life again, i would repeat every mistake, so long as it leads me back to you.

Vibing as a Service

SuperRare

Unfortunately my husband's sister hates me. My husband and I used to live in the south and very rarely saw each other, mostly my husband's parents and mine came to visit us. Now we have moved back to Tyumen, bought a nice apartment near my husband's parents and opened a small business. We've calmed down, had a baby, I'm busy with myself and the house. And my sister sputters that I stole her dream - to live near her parents, have a business and be slim and beautiful.
#life #history #interesting

Food

Meeting snacks…we are going healthy this time…
Dont mind the cheetos at the back😂

Nature

Cranes gather in a misty marsh under a twilight sky swarming with starlings. 

📷 Marcus Bauch

Golaheyn

@golaheyn