Bitching

Haircare

1. Switch to a sulfate free shampoo
2. Incorporate rosemary oil
3. Use a deep conditioner weekly
4. Gently comb and brush your hair
5. Try a nourishing hair mask (avocado and aloe vera)
6. Focus on scalp care
7. Minimise heat styling
8. Switch to silk accessories
9. Eat nourishing hair healthy food like nuts, seeds, eggs and leafy greens

Skincare

1. Cleanse gently with a gentle PH balanced cleanser
2. Exfoliate 1 – 2x/week
3. Apply sunscreen every morning
4. Use a hydrating facial mist
5. Protect your skin from harsh weather
6. Keep your skin moisturised
7. Double cleanse in the evening
8. Introduce makeup that doubles as skincare
9. Stay consistent with nighttime skincare
10. Use red light therapy
11. Use gua sha

Oral Care

1. Brush your teeth with fluoride free toothpaste
2. Floss everyday
3. Incorporate togue scraping
4. Use a remineralisation rinse or paste
5. Try an oral – microbiome friendly toothpaste
6. Use whitening toothpaste or strips
7. Use a water flosser
8. Limit sugary and acidic food
9. Schedule regular dental checkups and cleaning

Pamper your hands, feets and nails

1. Exfoliate your feet regularly
2. Moisturise hands and feet daily
3. Use cuticle oil
4. File nails regurlarly
5. Treat yourself to a manicure or pedicure
6. Wear gloves for protection such as when doing the dishes etc
7. Keep your feet dry and clean
8. Apple sunscreen to your hands and feet
9. Trim nail properly
10. Pamper with foot soaks

Eyes

1. Hydrate with an eye cream
2. Curl your lashes
3. Apply mascara
4. Shape your brows
5. Use eye drops
6. Wear sunglasses
7. Wear blue light blocking sunglasses
8. Massage or gua sha the eye area
9. Use a hydrating eye mask
10. Take breaks from your device

Hydration

1. Drink plenty of water
2. Add natural flavour
3. Snack on hydrating foods
4. Drink filtered water
5. Avoid plastic bottles
6. Start your day with water
7. Drink teas
8. Set reminders to drink
9. Drink water before meals
10. Avoid sugary drinks
11. Hydrate after exercise

Diet

1. Colour fruit and vegetables
2. Include healthy fats
3. Cut back on processed sugar and food
4. Stay consistent with meals
5. Tailor your diet to your metabolic type
6. Prioritize whole foods
7. Eat lean protein
8. Stay hydrated
9. Balance your meals with fibre
10. Practice mindful eating

Body

1. Try a workout you enjoy
2. Aim for at least 30 minutes of movement daily
3. Stretch regurlarly
4. Use a foam roller for self massage
5. Incorporate strength training
6. Move throughout the day
7. Get outdoors
8. Join a fitness class or group activity
9. Listen to your body

Avoid BS like the plague

1. Set boundaries with toxic people
2. Say no to commitments that don’t align to your goals
3. Limit exposure to social media
4. Focus on authenticity
5. Don’t tolerate negativity
6. Practice self – care regularly
7. Recognize your worth
8. Set clear expectations
9. Learn to say no
10. Trust your intuition

Wardrobe & Essentials

1. Declutter your wardrobe
2. Experiment with colours and styles
3. Invest in high quality pieces
4. Care for your clothes
5. Invest in equipment and tools
6. Wear what makes you feel confident
7. Don’t underestimate accessories
8. Pay attention to fit
9. Add statement pieces
10. Choose sustainable fashion

Posture

1. Stand tall with shoulders back
2. Strengthen your core muscles
3. Use a posture corrector
4. Stretch daily
5. Keep your weight evenly distributed
6. Sit properly
7. Avoid slumping while using devices
8. Incorporate yoga or pilates
9. Perform shoulder rolls
10. Stay mindful of your posture throughout the day
11. Use a boob support pillow

Detox

1. Drink detoxifying tea
2. Add detoxifying food to your diet
3. Try dry brushing
4. Drink plenty of water
5. Cut out processed foods
6. Eat more fiber
7. Limit alcohol
8. Practice mindfulness or meditation
9. Reset your body

Gratitude

1. Start a gratitude journal
2. Reflect on your accomplishments
3. Express appreciation to others
4. Practice mindfulness
5. Use positive affirmations
6. Shift your mindset
7. Give to others
8. Take time to appreciate nature
9. Celebrate the small victories
10. Share your gratitude