The Aje Report

Olia Burtaev wears the Cross Back Crop Top 316 and High Waisted Bike Shorts 605.

A.A Ambassador | Alexis Fernandez-Preiska On Self-Love, Mental Health + Making Manifestation Work For You

Alexis wears the High Back Sports Bra 381 and 7/8 Panel Leggings 243.

Alexis wears the Logo Elastic Sports Bra 323 and Stacked Logo Cap 901.

Every day for me is different, so I normally don’t have a set structure for the entire day, which can sometimes be hard to stay consistently productive across all my tasks. So, for me, it is crucial to have a morning routine, to set myself up for the day in the best mindset.

I wake up at 5:30 am on most days (sometimes earlier), I exercise, have coffee, shower, meditate, and get ready by 7:30 am to start the day. I do not access my emails or scroll on social media until 8:30 in the morning so that I don’t deplete my attention stores, as I know how engaging in these behaviours can leave your attention and energy drained for the remainder of the day.

I really value alone time, even if just for half an hour. This is how I personally recharge my batteries, and when I give this to myself, I feel I am doing myself a favour and looking after my peace of mind and energy.

It's a time when I can check in with myself and see what I need. Whether it be to relax and do less, to connect with people socially, to get outside and move or to sleep more— it’s the best thing you can do for yourself.

Alexis wears the Square Neck Sports Bra 307 and 7/8 Piped Leggings 203.

Alexis wears the Contrast Layered Crop Top 380 and Full Length Logo Leggings 204.

The biggest misconception would be that you just have to think about something and it will happen. Mindset and having an open optimistic view are key to making things happen for you, but action and inspired action, are what will get you there.

When you take action on something, even the smallest little habit, increasing your ability or skill level becomes more and more achievable. When you take action on things and try things, you meet people, create opportunities where before there were none, and you learn lessons to get you further.

For me, the best way to manifest something is to take some sort of action every single day, no matter how small. It could be simply waking up every morning earlier, and that will set off a positive change of events that you may never have expected.

For working out, I love the contoured fit and feel of the matching triple-stitched tank, long sleeve top and bike shorts. The Contrast Layered Crop Top 380 is great as well, especially with the hooded cropped puffer in the same colour thrown over the top after a session.

Alexis wears the Contrast Layered Crop Top 380 and Full Length Logo Leggings 204.

Alexis wears the Established Logo Long Tank 155 and Full Length Logo Leggings 204.

There are so many behavioural interventions that can be used to change how you experience your day and life. My top three would be:

This is so you no longer have to make basic decisions every morning. There is no longer deciding what time you wake up, whether you will or will not move your body, if you will eat breakfast or what. No.

You now have a set schedule of non-negotiables that you do for yourself, and you have not eaten into your decision-making quota. The more decisions you use up in the morning, the harder it is to dedicate mental energy to making decisions later in the day. Don’t waste it on basic decisions. Use routines instead.

We have an attention problem society-wide. Use your device, don’t let it use you. All notifications should be switched off, except calls and maybe text messages.

Limit your time on social media to three minutes at a time because these apps are designed to deplete your dopamine. When dopamine is chronically low, it makes you less willing to do things. It lowers your motivation. So, working on a difficult or tedious task becomes harder, and you have no drive to do it. Meanwhile, you still want to feel good, so instead, you seek quick fixes of dopamine (or feel-good highs) and that is why we keep returning to our phones every couple of minutes to get that feeling we are seeking.

This causes the issue to get worse and worse, and before you know it, you are stuck to your device. Don’t check it in the first few hours of being awake, so you get healthy levels of dopamine through sunlight and movement and limit the time spent on devices. Use a timer if needed. Your willingness to do things and drive will increase significantly once you implement this.

You don’t have to ‘work out’ or ‘train hard’, but increased blood flow to the brain, which is achieved by raising your heart rate through exercise, is one of the best things you can do for longevity, brain health, and to reduce your risk of neurodegeneration.

A strong blood and oxygen supply to the brain is what helps keep brain regions communicating properly, and aids in sleep quality and in memory consolidation and learning. This can be achieved with just a few minutes of higher-intensity movement and is strongly linked to lower levels of mood and anxiety disorders.

There is so much in the future for myself and my businesses. I have recently launched my merchandise. I am about to launch a membership platform where members get access to extra weekly mindset content on top of the podcast episodes. I am looking to do my first live event this year, and later down the track retreats will be the next thing I want to launch. So much on the horizon

Alexis wears the Contrast Layered Crop Top 380 and Full Length Logo Leggings 204.