Donia Maria

18/08/2026

17/08/2026

Pilates — The Hundred, five levels. Save the one you’re on. 🤍

The Hundred is the move every Pilates class begins with — and it grows with you. Here’s how to do it at home, beginner to advanced.

First, the setup (this matters more than the move): imprint your spine into the mat and knit your ribs down toward your hips. Keep it there the whole time. If your ribs pop up, your lower back arches and it becomes a back exercise instead of a core one.

Level 1 — Tabletop: knees stacked over your hips, shins parallel to the floor — 90° at your hips and knees. Head down. Find the position and start the arm pump.

Level 2 — Head up: same tabletop legs, now curl your head and chest up, gaze to your belly. Knees stay where they are.

Level 3 — Single leg: extend one leg straight up above your hips while the other stays in tabletop. Switch halfway.

Level 4 — Legs straight: both legs straight, reaching up to 90° — directly above your hips.

Level 5 — Lowered: from straight legs, lower them toward 45°, then as low as you can while your lower back stays glued to the mat. Lower = harder.

The breath: inhale for 5 arm pumps, exhale for 5. Ten rounds = one hundred.

Send it to your Pilates girl. 🤍 Save the level you’re on and come back when it feels easy.

16/08/2026

Pilates — The Hundred, five levels. Save the one you're on. 🤍

The Hundred is the move every Pilates class begins with — and it grows with you. Here's how to do it at home, beginner to advanced.

First, the setup (this matters more than the move): imprint your spine into the mat and knit your ribs down toward your hips. Keep it there the whole time. If your ribs pop up, your lower back arches and it becomes a back exercise instead of a core one.

Level 1 — Tabletop: knees stacked over your hips, shins parallel to the floor — 90° at your hips and knees. Head down. Find the position and start the arm pump.

Level 2 — Head up: same tabletop legs, now curl your head and chest up, gaze to your belly. Knees stay where they are.

Level 3 — Single leg: extend one leg straight up above your hips while the other stays in tabletop. Switch halfway.

Level 4 — Legs straight: both legs straight, reaching up to 90° — directly above your hips.

Level 5 — Lowered: from straight legs, lower them toward 45°, then as low as you can while your lower back stays glued to the mat. Lower = harder.

The breath: inhale for 5 arm pumps, exhale for 5. Ten rounds = one hundred.

Send it to your Pilates girl. 🤍 Save the level you're on and come back when it feels easy.

15/08/2026

If you're scared of carbs, I understand — it's one of the first things women tell me. Especially when they want to lose weight. But its not so much the carbs but how you eat your carbs and when you eat them. A sweet potato on its own spikes your blood sugar. Pair it with protein. Pair it with fat. Now it's fiber-rich fuel that keeps you full for hours. No crash. No cravings. And it tastes amazing. A lot of programs tell you to cut all the carbs. And it's true — the weight falls off fast. But it comes back, sometimes even faster. That's the yo-yo effect. It's not a discipline problem. It's a restriction problem. And it just doesn't work long term. This breakfast is my favourite proof: high protein, high fiber, steady blood sugar — and it tastes like comfort food. Comment "POTATO" and I'll send it to you.

15/08/2026

1. I stopped living on a FODMAP elimination diet.
2. I stopped fearing food.
3. I stopped fearing fiber.
4. I stopped giving up on foods too soon. Garlic bloated me at first, but I stayed consistent and my gut adapted.
5. I stopped ignoring my nervous system. The brain-gut axis is real.
6. I stopped overtraining. High cortisol keeps your gut inflamed.
7. I stopped expecting a flat stomach all day. A little bloating is normal — everyone has some.
8. I stopped buying so many supplements as a quick fix, and started tailor-made probiotics.
9. I stopped treating my body like the enemy and blaming myself.
10. I stopped expecting results in four weeks. It took me about 18 months to recover.
For 12 years, my IBS ruled my life. I was bloated after almost every meal, and I couldn't trust my own body. These are the 10 things I stopped doing to finally calm it. It took about 18 months — and it was worth every single day. If this is you: you're not broken, and you're not doing it wrong. Comment GUT and I'll tell you where I'd start.

15/08/2026

Women who are building a business — or want to build one — get yourself into AI and get the foundations right.

AI isn’t going anywhere. And if you eventually want to create more, work smarter and scale, you need to understand how to actually use it.

Take a course. Watch YouTube. There’s SO much free information out there. Money isn’t the excuse — just start.

I’m taking a course right now that’s finally giving me the foundations I was missing, and it’s already one of the best investments I’ve made in my business.

Want to know which one I’m doing? Comment COURSE and I’ll send you the details.

13/08/2026

Pilates — The Hundred, five levels. Save the one you're on. 🤍

The Hundred is the move every Pilates class begins with — and it grows with you. Here's how to do it at home, beginner to advanced.

First, the setup (this matters more than the move): imprint your spine into the mat and knit your ribs down toward your hips. Keep it there the whole time. If your ribs pop up, your lower back arches and it becomes a back exercise instead of a core one.

Level 1 — Tabletop: knees stacked over your hips, shins parallel to the floor — 90° at your hips and knees. Head down. Find the position and start the arm pump.

Level 2 — Head up: same tabletop legs, now curl your head and chest up, gaze to your belly. Knees stay where they are.

Level 3 — Single leg: extend one leg straight up above your hips while the other stays in tabletop. Switch halfway.

Level 4 — Legs straight: both legs straight, reaching up to 90° — directly above your hips.

Level 5 — Lowered: from straight legs, lower them toward 45°, then as low as you can while your lower back stays glued to the mat. Lower = harder.
The breath: inhale for 5 arm pumps, exhale for 5. Ten rounds = one hundred.

Send it to your Pilates girl. 🤍 Save the level you're on and come back when it feels easy.

Save the level you're on. Send it to your Pilates friend.

12/08/2026

Eat this at 4pm and your sugar cravings will disappear.

I know what you're thinking — hummus is fatty, all that tahini and oil. But when you follow my recipe, it's a completely different thing — and you don't have to give up any of the flavour. But here's what I really want you to know: don't fear the fat.

Dietary fat isn't the enemy. It's excess sugar that tends to get stored as fat — while fat and fibre keep you full and steady. That's also why order matters: eat the fat and fibre first, and your blood sugar rises more gently, so the cravings don't hit an hour later.

Hummus does exactly that — fibre from the chickpeas, fat from the tahini and olive oil. This isn't about never eating sugar. It's about changing how your body receives it.

Comment RECIPE and I'll send you mine.

11/08/2026

1. The food we ate in our twenties is not the same way in our forties. That's just the way it is.
2. “Normal” labs do not always mean optimal function.
3. Belly weight is not always a calorie problem. It can be insulin, cortisol, stress, sleep, and perimenopause.
4. Your cycle symptoms are information, not inconvenience. Your body is giving you a signal — listen to what it's saying, and don't let yourself be dismissed.
5. You do not need to guess forever. You need to understand your pattern.

Comment HORMONES and I'll help you start.