More exercises in the category #under15min are here https://raindrop.io/NataliaTokar/under-15-min-24715774
Raindrop.io
Under 15 min
20 bookmarks
Another quick exercise for everyone! It takes less than 15 minutes but teaches you a lot. https://community.nataliatokar.me/c/updates/exercise-quotes
I started practicing handstand in 2017. I'm still practicing it. Have I gotten better at it?
Well, I still can't press into handstand and if I stop practicing for a few weeks, it feels like I have to start over. Is it worth it then?
Absolutely. I have become so much stronger. My coordination has improved. My back is healthier and stronger. My mobility has improved. So many advanced bodyweight exercises have become easier for me.
Practice routine must be deliberate. You don't want to do just anything... You want to focus on ONE skill that you choose to practice.
I think the mistake that many people make when they learn a skill is that they tell themselves: "I will go to the gym and do 50 deadlifts", or "I will do a handstand today", or "I will learn English grammar today", or "I will deliver a beautiful presentation in English today".
When they fail (and they do fail) to do 50 deadlifts or deliver a perfect speech, they get disappointed and discouraged to try again. Their own expectations hurt them. They want to "learn" it, as if "learning" has an end goal.
What I do differently is that I "practice" deadlifts when I get to work with a barbel. I practice pistol squats each time I decide to include them in my workout. I practice my English every time I do an exercise from our community of practice. I practice my handstand every time I find a wall that I can use.
I practice my moves. I don't expect to learn them during a workout.
Try it. "Practice" English or any foreign language that you want to master. Forget about learning it.
A deliberate practice routine leads to magical self-transformation, but only if you commit to sticking to it for as long as it takes.
Be deliberate. Choose your exercises wisely. Choose the people you want feedback from. Don't take it from those who are not in the arena with you.
Make your practice routine sustainable and creative. It must bring JOY, and never - discouragement.
Well, I still can't press into handstand and if I stop practicing for a few weeks, it feels like I have to start over. Is it worth it then?
Absolutely. I have become so much stronger. My coordination has improved. My back is healthier and stronger. My mobility has improved. So many advanced bodyweight exercises have become easier for me.
Practice routine must be deliberate. You don't want to do just anything... You want to focus on ONE skill that you choose to practice.
I think the mistake that many people make when they learn a skill is that they tell themselves: "I will go to the gym and do 50 deadlifts", or "I will do a handstand today", or "I will learn English grammar today", or "I will deliver a beautiful presentation in English today".
When they fail (and they do fail) to do 50 deadlifts or deliver a perfect speech, they get disappointed and discouraged to try again. Their own expectations hurt them. They want to "learn" it, as if "learning" has an end goal.
What I do differently is that I "practice" deadlifts when I get to work with a barbel. I practice pistol squats each time I decide to include them in my workout. I practice my English every time I do an exercise from our community of practice. I practice my handstand every time I find a wall that I can use.
I practice my moves. I don't expect to learn them during a workout.
Try it. "Practice" English or any foreign language that you want to master. Forget about learning it.
A deliberate practice routine leads to magical self-transformation, but only if you commit to sticking to it for as long as it takes.
Be deliberate. Choose your exercises wisely. Choose the people you want feedback from. Don't take it from those who are not in the arena with you.
Make your practice routine sustainable and creative. It must bring JOY, and never - discouragement.
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I sent you all another email today❤️ Open it🎊
The gifts are inside
The gifts are inside
If you're wondering what native-like fluency means, watch this video ⬆️
I keep going through your applications to join the NEW updated Native-Like Fluency group coaching program. You can apply here https://forms.office.com/r/XSKMSGFr6S
I keep going through your applications to join the NEW updated Native-Like Fluency group coaching program. You can apply here https://forms.office.com/r/XSKMSGFr6S
Office
Fill | "Native-Like Fluency". An exclusive group coaching program with Natalia Tokar
People in the new cohort have similar goals and circumstances: RELOCATION
They are about to start a new life in a new country (some of them have already moved, others are in the process), and they need to learn to deliver powerful, memorable presentations…
They are about to start a new life in a new country (some of them have already moved, others are in the process), and they need to learn to deliver powerful, memorable presentations…
We notice the NEW only in the repetitive.
A fragment from a group call with the members of the Native-Like Fluency group that successfully finished the program in Dec 2022.
I'm inviting ambitious English learners to join the new cohort on Jan 8, 2023!
Build a meaningful practice routine to improve your fluency and grow your confidence as a learner and speaker.
Application window opens only twice a year. You will be working in an international group of TOP professionals who are driven by the same goals and have the same needs.
Every participant receives individual feedback on their work. The duration of the program is 6 months. Apply now https://forms.office.com/r/XSKMSGFr6S
A fragment from a group call with the members of the Native-Like Fluency group that successfully finished the program in Dec 2022.
I'm inviting ambitious English learners to join the new cohort on Jan 8, 2023!
Build a meaningful practice routine to improve your fluency and grow your confidence as a learner and speaker.
Application window opens only twice a year. You will be working in an international group of TOP professionals who are driven by the same goals and have the same needs.
Every participant receives individual feedback on their work. The duration of the program is 6 months. Apply now https://forms.office.com/r/XSKMSGFr6S
Office
Fill | "Native-Like Fluency". An exclusive group coaching program with Natalia Tokar
People in the new cohort have similar goals and circumstances: RELOCATION
They are about to start a new life in a new country (some of them have already moved, others are in the process), and they need to learn to deliver powerful, memorable presentations…
They are about to start a new life in a new country (some of them have already moved, others are in the process), and they need to learn to deliver powerful, memorable presentations…
I am so excited to get started this week!!!
Check out this page for more information and make sure to apply if this is what you have been looking for! https://nataliatokar.me/nativelikefluency
Check out this page for more information and make sure to apply if this is what you have been looking for! https://nataliatokar.me/nativelikefluency
nataliatokar.me
Native-Like Fluency
My exclusive 6-month group coaching program
A new podcast episode is out! https://play.acast.com/s/63a49b2469c77e00112dcdd9/63b83affcddc410011e7af76
Follow the link to listen to it on your favorite podcast app
Follow the link to listen to it on your favorite podcast app
The exercise that I did today: CREATIVE WRITING:
I found this photo and felt like I wanted to write down my thoughts.
I turned it into a creative writing exercise, which took me about 30 min.
I edited the text, and now I feel that I need to put it aside for some time. I will get back to it later and probably edit more later.
I would like to work on connecting my ideas better.
I found this photo and felt like I wanted to write down my thoughts.
I turned it into a creative writing exercise, which took me about 30 min.
I edited the text, and now I feel that I need to put it aside for some time. I will get back to it later and probably edit more later.
I would like to work on connecting my ideas better.
Here is the result of today's practice:
I found this photo in the archives, in a folder with other random pictures.
To see your own progress, look at your life in retrospect, and you will see everything, including what your eyes can't see.
This photo wasn't selected to be retouched or edited, but I like it. It was taken when I turned around, before I was ready to be photographed.
I can see now that I was still afraid of my own wild nature back then. That's why I chose to "forget" that this picture existed.
If I could give one advice to my younger self on this photo, I'd say "Be bolder. Be braver."
Have I changed since it was taken? A lot. I have embraced my wild, extravagant, and untamed traits, and I'm still welcoming them, one by one, as they keep introducing themselves to me.
I have learned to be more present and honest with myself. I fell in love with my bare face, my body, and my spirit. I learned to be beautiful without needing makeup to cover my face. I still love make-up, but in the year when this photo was taken I used makeup to hide my acne and my shame. I learned to take better care of my skin, and I healed it. I created practice routines to change so much of what seemed normal. I created the new "normal" for myself by transforming my pain into empowerment. I reinvented many areas of my life when I realized how big my influence was.
Each of you plays the main part in your own life, but somehow people are taught to believe that their part is not important, or that they failed the audition.
What do you see when you look at your old photographs?
So many people want to go back to what WAS, feeling resentful toward what IS. They want to lose weight to look just like they USED TO look when they were 25 or to be as happy in a dysfunctional relationship as they USED TO be at the beginning of their story. People set goals to travel to the past, and I say - look into the future. You can achieve the unimaginable and the unachievable (yet). You can't see your goal clearly from where you are (because you haven't been there yet) but you can feel that you're certainly traveling into the future, toward your authentic self. It only gets better there.
When I look at my photos from a few years ago, I have no regrets. I understand more than what I understood back then, and this understanding propels me forward.
To do YOUR exercise, go to the post https://community.nataliatokar.me/c/exercises/exercise-106
I found this photo in the archives, in a folder with other random pictures.
To see your own progress, look at your life in retrospect, and you will see everything, including what your eyes can't see.
This photo wasn't selected to be retouched or edited, but I like it. It was taken when I turned around, before I was ready to be photographed.
I can see now that I was still afraid of my own wild nature back then. That's why I chose to "forget" that this picture existed.
If I could give one advice to my younger self on this photo, I'd say "Be bolder. Be braver."
Have I changed since it was taken? A lot. I have embraced my wild, extravagant, and untamed traits, and I'm still welcoming them, one by one, as they keep introducing themselves to me.
I have learned to be more present and honest with myself. I fell in love with my bare face, my body, and my spirit. I learned to be beautiful without needing makeup to cover my face. I still love make-up, but in the year when this photo was taken I used makeup to hide my acne and my shame. I learned to take better care of my skin, and I healed it. I created practice routines to change so much of what seemed normal. I created the new "normal" for myself by transforming my pain into empowerment. I reinvented many areas of my life when I realized how big my influence was.
Each of you plays the main part in your own life, but somehow people are taught to believe that their part is not important, or that they failed the audition.
What do you see when you look at your old photographs?
So many people want to go back to what WAS, feeling resentful toward what IS. They want to lose weight to look just like they USED TO look when they were 25 or to be as happy in a dysfunctional relationship as they USED TO be at the beginning of their story. People set goals to travel to the past, and I say - look into the future. You can achieve the unimaginable and the unachievable (yet). You can't see your goal clearly from where you are (because you haven't been there yet) but you can feel that you're certainly traveling into the future, toward your authentic self. It only gets better there.
When I look at my photos from a few years ago, I have no regrets. I understand more than what I understood back then, and this understanding propels me forward.
To do YOUR exercise, go to the post https://community.nataliatokar.me/c/exercises/exercise-106
community.nataliatokar.me
Creative exercises
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An EXAMPLE of a practice routine if you need to improve your presentation skills in English
If you don't receive my newsletter, here is what it looks like. I sent this email today. The texts of the newsletter never repeat on social media. This is my way of practicing and improving my wrting skills in English. Read the most recent email here and subscribe to receive more messages like this http://nataliatokar-newsletter.tilda.ws/practice-routine
If you don't receive my newsletter, here is what it looks like. I sent this email today. The texts of the newsletter never repeat on social media. This is my way of practicing and improving my wrting skills in English. Read the most recent email here and subscribe to receive more messages like this http://nataliatokar-newsletter.tilda.ws/practice-routine
To sign up for my emails, click here https://nataliatokar.me/sign-up