From the gym to office hours ✨

2025/9/20 Edited to

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A woman performs hip thrusts with a dumbbell, illustrating an exercise to avoid 'Chair Butt.' Text overlay emphasizes preventing glute flattening from prolonged sitting.
An illustration depicts office workers sitting, with skeletal overlays showing poor posture and glute atrophy, labeled 'Dead Butt Syndrome,' highlighting the effects of prolonged sitting.
Text lists and describes key exercises to strengthen glutes, including Glute Bridges, Squats, Lunges, Clamshells, and Step-Ups, to combat the effects of prolonged sitting.
Tips for Fixing a Flat Butt from Sitting too Long🥞
🧠Understanding Dead Butt Syndrome and Why It Happens🧠 "Chair Butt" / “Dead Butt Syndrome” is a term used to describe the physical changes that happen to your glutes (butt muscles) when you spend long hours sitting. When you're seated, the glute muscles remain largely inactive. Over t
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Chalie_Baker

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A woman in a grey top and blue jeans stands next to a white car, smiling. The image title reads "EXERCISES TO AVOID Office Chair Butt" with a subtitle "Exercises for the corporate and WFM girlies." A yellow arrow points right, indicating more content.
A woman in a gym performs dumbbell squats, holding a dumbbell in each hand. Text indicates "Dumbbell Squats," suggested "4 sets of 10," and that it's "Good for legs and butt."
A woman in a gym performs weighted lunges, holding a dumbbell in each hand. Text indicates "Weighted Lunges," suggested "3 sets of 10 each leg," and that it's "Great for butt."
No more office chair butt 😅❌
Hey babes! Where are all my corporate or work from home girlies? 👀 I know first hand how hard it can be sitting at a desk for 8+ hours a day, and trying to keep your gains 🥲 So here’s a few exercises that I do to keep from getting the dreaded office chair butt and losing gains. ➡️ Dumb
Ebby 🤍

Ebby 🤍

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A woman sits at a kitchen island, working on a laptop and monitor. Overlaid text reads "Office chair butt & how to avoid it," introducing the topic of negative effects from prolonged sitting.
A woman sits at a kitchen island, working on a laptop and monitor. Overlaid text defines "Office chair butt" as muscle loss and a flatter shape from long periods of sitting, and mentions tips to avoid it.
A woman stands at a kitchen island, looking at a computer monitor. Overlaid text advises "Sit for 30 - stand for 30 get up every once in a while and walk around," promoting movement during work.
Are you getting office chair butt?
Office chair butt is the negative effects of sitting for long periods of time- this may be something to be aware of if you work from home or in an office setting. Sitting all day may be causing a flatter butt because of muscle loss.. here are a few tips to avoid getting office chair butt 1)
Madisonleeobrien

Madisonleeobrien

4919 likes

No office chair butt over here!🙅🏽‍♀️lol
Comment a 🍑 emoji below for a FREE copy of my Busy Bee’s Guide to Glute Gains🔥 #officechairbutt #officehumor #officejob #workfromhome #glutesworkout #glutesgrowth #glutegains #weightlifting #womensfitness
Lillid4fit

Lillid4fit

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A woman in black athletic wear takes a mirror selfie in a gym setting. The image features the title "From Gym to Office: Fragrances I Wear During the Week," introducing a discussion on weekly fragrance choices.
Three fragrance bottles are displayed on a light background with flowers. Text describes a "Clean Rich Skin Scent" layering combination, highlighting its soft, fresh, and expensive qualities, ideal for work or close spaces.
Three fragrance bottles are arranged on a light, pearl-adorned background. Text details a "Sweet Creamy Signature" layering combo, emphasizing its soft, sweet, and unforgettable nature, creating a memorable scent trail.
From Gym to Office: Fragrances IWear During the We
From early workouts to long office days, I rotate scents that match the energy. Fresh. Confident. Put together. A fragrance is part of the routine, not an afterthought. Are you more of a clean scent girl or a sweet scent girl? #perfumelayering #GymToOffice #CorporateGirlie #sce
SJ | Corporate Girlie

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An image titled "NO PHONE. NO OFFICE. JUST WIFI & WORK." lists 8 platforms like Upwork and Fiverr for remote, no-phone jobs. It highlights that no degree or commutes are needed, only skills and hustle, and advises picking one site, mastering a skill, and sending daily proposals. A laptop and coffee are in the background.
NO PHONE. NO OFFICE. JUST WIFI & WORK
💻 NO PHONE. NO OFFICE. JUST WIFI & WORK. If you’re tired of clocking in, answering phones, or begging for hours… this is your sign. These platforms let you get paid for SKILLS — not small talk. Most gigs are chat-based, email-based, or task-based. Translation? You can work quietly, confid
slim&buddy

slim&buddy

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The image displays a tablet, planner, and iced drink on a marble table in a cafe, with the title '10 Pieces Of Advice For College coming from a sophomore who's a STEM major PART 1'.
The image shows a tablet, planner, and iced drink on a marble table in a cafe, overlaid with college advice: 'Don't Skip Class' and 'Stay Organized' with explanations.
The image features a tablet, planner, and iced drink on a marble table in a cafe, presenting college advice: 'Build Connections Early' and 'Prepare For Class' with detailed tips.
Advice from a second year college student 🩵
Here are some things I wish I would’ve known going into my freshman year. #collegestudentadvice #collegetipsandadvice #collegelifestyle
emilywelna

emilywelna

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🏋🏽 No gym, no problem. I can do some of these in my office! 🏢
That body is Tea this summer. 🫖 ✨ I found this 30-day challenge and the breakdown is so easy to follow. Perfect for busy mornings or an after-work burn. Who doesn’t want a beach body 👀 I’ll be posting my favorite healthy snacks to pair with this all month long, so make sure you’re following
RMN2023

RMN2023

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A promotional image featuring a woman with text overlay that reads: 'Ultimate office software Cheat Sheet can leverage your career. Get PDF from valder.org'. The image also includes 'lemon8 @wuvalder' branding.
A 'Custom Guide Microsoft® Excel 2021 Basic Quick Reference Guide' cheat sheet, detailing the Excel program screen, keyboard shortcuts, general navigation, getting started, editing, and formatting options.
A 'Custom Guide Microsoft® Excel 2021 Intermediate Quick Reference Guide' cheat sheet, illustrating chart elements, chart options, various chart types, and instructions for creating, modifying, printing, and distributing charts.
my ultimate office software cheatsheet
Let me tell you a little secret: I used to be that person who Googled every single Excel formula, struggled with PowerPoint layouts, and spent way too much time formatting Word documents. Sound familiar? 😅 But then, I decided to take control. I printed out these Ultimate Cheat Sheets for Excel, Po
Valder

Valder

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How to be an A student (from an A student) 📚
here’s my breakdown for getting As in all your classes: 1) participation 🗣️ For some classes it counts way more than others, so always make sure to check your syllabus and be aware of what your grade depends on. Teachers appreciate it when a student is actively participating in class discussion
kiriakey🫶🏼

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A box for a Desktop Dry Erase Organizer from Five Below, featuring a white dry erase surface and storage compartments, highlighted as an office must-have.
A box for an Acrylic Tablet Stand, showcasing its compact design, 360-degree rotation, anti-slip silicone, and ability to fold flat, raise, tilt, and rotate.
A packaged teal Book Light with a flexible neck, designed for reading after dark, and a warning about button cell battery ingestion hazards.
OFFICE MUST-HAVES
Five Below had some great office finds for the WFH office, your school desk or your office cubicle. Everything is under $12 and has a purpose to make things for convenient. #summervibes #lemon8contest #office #workfromhome #Lemon8 💵 Price: Under $12 Purchased from: Five Below @Fi
T A Y L O R 🌵☀️

T A Y L O R 🌵☀️

2044 likes

A chart titled 'Office Stretches and Exercises' displays 15 stick-figure illustrations of people performing various stretches and exercises using an office chair. Each illustration is labeled with the targeted body part, such as glutes, back, legs, neck, and shoulders, for a quick office workday reset.
Save this post for your next office workday reset!
Long hours at your desk can limit your mobility when you get my age lol— but a few simple stretches can change everything! Stay energized, ease tension, and boost productivity right from your office chair. #OfficeWellness #DeskWorkout #StretchBreak #WorkFromHomeVibes #HealthyHabits #
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RMN2023

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Try this glute workout at home from your floor 🍑
Get rid of “office chair butt” and give your glutes the attention they deserve! 🔥 This go-to glute home workout targets all the right muscles to counteract hours of sitting and bring life back to those hardworking glutes! Featuring slow side-to-ground squats, six on each side, with a set of three,
Ashlee Sunshine

Ashlee Sunshine

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Get Rid of Office Chair Butt & Fix Flat Glutes🍑
Sitting for long periods can lead to “office chair butt,” where your glutes become weaker and flatter from inactivity. Combat this by incorporating exercises that engage and activate your glute muscles, even if you’re stuck behind a desk all day. Here’s how to avoid it and build your glutes with my
Sky | CPT

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A woman with long brown hair sits at an office desk, looking at a computer screen. A coffee cup and phone are on the desk. Text overlay reads "MY FAVE WORKOUT TO PREVENT Office Chair Butt."
A woman in a black hoodie and shorts sits on a hip thrust machine in a gym, taking a mirror selfie. The gym environment with other equipment and people is visible in the reflection. Text overlay says "Hip Thrust Machine."
A woman in a black hoodie and shorts is positioned in a hip thrust machine in a gym, looking at her phone. The image shows the setup of the machine. Text overlay reads "What it looks like."
My Fave Workout to Prevent Office Chair Butt🪑🎀
Working in the office can be nice, but sitting in the chair for hours through your shift can cause office chair butt! Which is when your glutes flatten. Now don’t worry, you can prevent this by simply going to the gym & strengthening your glutes. Here is my favorite workout I do twice a week to
Jacqueline Diaz

Jacqueline Diaz

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Acing take home exams from an A+ student
Showing all steps is the biggest thing. In take home exams especially, the professors are typically grading mostly on the work, not the answer, so make sure you are VERY clear on your steps. Starting early is so important! Take home exams typically are a bit tougher content wise, so be sure to
Sarah :)

Sarah :)

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How to Use Office Hours Like a Pro! 🖤
Most students see office hours as emergency tutoring. But real talk, they’re one of the most underused career tools on campus. Here’s how I use office hours like a pro: ✅ Show up with 1–2 specific Qs (not just “I’m lost”) 🧠 Share how I tried to solve something first 🤝 Ask about their re
Tyra-Lee 🩺

Tyra-Lee 🩺

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A young woman smiles at the camera with text overlay: 'HOW I WENT FROM $10/hr -> $35/hr AS A COLLEGE STUDENT'. She is outdoors under a wooden structure, wearing a yellow top.
A young woman in a light green t-shirt and white shorts smiles in what appears to be an ice cream shop. Text overlay reads: 'HIGH SCHOOL SENIOR 4 weeks $10/hr'.
A young woman with long brown hair, wearing a green top and black blazer, smiles. Text overlay states: 'GOVT RELATIONS INTERN 1 semester UNPAID :('.
HOW I WENT FROM $10/HR ➡️ $35/HR AS A STUDENT
I joined the workforce when I was a high school senior! I have changed jobs or internships many times and have tripled my hourly pay since then! Here is how I jumped from $10/hr to $35/hr! ICE CREAM SHOP EMPLOYEE Year: 2019 - HS Senior Pay: $10/hr My first job! It was so fun. I got to scoop i
Itsleilahclaire

Itsleilahclaire

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These 3 will help keep you out of the 👨‍⚕️ office
COMMENT “FIX” for the exact system that I used ✨ It’s not magic, it’s just science. 👩‍🔬 It’s more effective than those meds because it addresses the root cause and not just managing the symptoms. All natural, no contraindications, and no side effects! FIX your health with something so simple it
Dr. Kristy-Sugar & Gut Health

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A collage of vintage-style photos and documents, with the title "Morbid Podcast Episodes I Can't Stop Talking About" overlaid in white text. A Lemon8 watermark is visible at the bottom left.
A Spotify podcast card for "Morbid" episode 418, titled "The Murders of Julie Crocker & Paula...". The cover art features a wooden boardwalk path through a dense forest.
A Spotify podcast card for "Morbid" episode 293, titled "Where is Brandon Swanson? Part 1". The cover art shows a wooden boardwalk winding through a forest.
Morbid for hours 🗣️
Hellooooo fellow weirdos!!! 👋🏼 I swear I do listen to other podcasts but for as long as Spotify has been doing its wrapped, Morbid has reigned supreme. 🤣😭 I’ve been listening to Morbid since before they were acquired by Wondery, & at this point I feel like every episode is a yap session w
Jay 🌙

Jay 🌙

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A laptop, planner, mug, and a bag of chocolate-covered fruit are on a wooden desk. Text overlay reads: "College Tips FROM SOMEONE WHO JUST FINISHED JUNIOR YEAR."
A laptop displays a textbook, next to a notebook with handwritten notes and a pen. Text overlay advises: "Write down all the due dates once your professor gives you the syllabus."
A laptop, notebook, pens, and a mug are on a table. Text overlay suggests: "Not all professors teach the same way. Look them up on a review website or Ask around. Also utilize your campus resources."
Tips from a Junior
Tips on how to ✨survive✨ college. I dual enrolled for two years in high school, so I’m actually graduating a year early with my bachelors. I got my ✨associates of arts in business✨. Anyways This is just some from personal experience. If yall would like more specific tips on academic stuff just lm
Greenlee

Greenlee

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Men if you’re working long hours do this
#workflow💰 #mensfitness #fitnessjourney #summerbod
Djimon Gordon

Djimon Gordon

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Things To Keep At Your Office Desk 🍋🤍
These are a few things I keep at my office desk to stay on point especially in the summer time yk as girls we have to be on top of our hygiene And these little things help! What do you keep at your desk that are must haves? Drop them in the comments! #lemon8diarychallenge #workessentials #o
Deja Emani

Deja Emani

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Gym flicks from today🌸🕐
Wanna know my fitness secrets? Well I’ve got down for you!! 🫡 3 Tips to change physique: 1️⃣ Optimize Nutrition: Focus on a high-protein diet (1.2–2.0g per kg of body weight), prioritize whole foods, and create a slight caloric deficit (for fat loss) or surplus (for muscle gain). 2️⃣ Foll
Maya Adele 🌱

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A chemistry homework assignment on a white paper, featuring questions on dilution, concentration, and acid-base reactions, with a pink overlay stating 'DO MY HOMEWORK WITH ME!'.
A chemistry homework page with questions about solubility and significant figures, showing handwritten answers and a pink overlay 'answer each question + give an explanation or show work'.
A chemistry homework page displaying a solubility chart and unit conversions, with a pink overlay 'Write extra notes on the topic that could be helpful for solving the problem!'.
homework tips from a straight A student 💯💯
I hope everyone is having a great back to school time!! Here’s one of my fav back to school tips! Homework can be annoying sometimes (who else has had to do ALEKS🙋‍♀️) but it can be a great study tool and really help you review material! When doing homework, study guides, or any practice pro
reagan

reagan

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A laptop and a phone displaying 'WFH Jobs For Medical Assistants', highlighting remote work opportunities. The phone is capturing the laptop screen, emphasizing the digital nature of these roles.
A laptop with an overlay listing qualifications for Medical Assistant roles: MA program graduate, certification, 1+ year clinical experience, strong medical terminology, and an updated resume.
A person in blue scrubs with an overlay listing companies hiring Medical Assistants, including Humana, UnitedHealth Group, Lara Health, Aptive Resources, and CVS Health.
From Office to WFH as a Medical Assistant!
Did you know that Medical Assistants can work from home!? With technology ever changing in Healthcare, such as providers seeing patients virtually in a telemedicine setting, the need for medical assistants to prepare the patient for the visit has increased. Thus, many companies are starting
Macquoria|Content Creator

Macquoria|Content Creator

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Quick workout from home or office.
Today's short lil' exercise is quick and effective perfect for the gym, home, or office! Try 3 reps of 30 Stack it with previous moves for an extra burn! Keep moving, keep winning #athomeworkoutswork #getfitfromhome #busymomsworkout #itsallworkingout #everybodycanworkout
Heather Margaret 💝

Heather Margaret 💝

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Worked 8 hours then went to the gym
Trying my best to go consistently!!! Did a chest day (chest, tris and some shoulders)
Delaina Tyne

Delaina Tyne

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How I cleared my BACK ACNE from the gym
For the longest time I thought I was the only one that experienced all sorts of skin issues and then I grew to realize that it is one of the main things we all have it come. We are all different, we are all unique and the best part we ALL have bumps, acne, marks, scars, whatever it might be. Th
Madison Lockard

Madison Lockard

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A collage of nine images showcasing diverse women in elegant attire and graceful poses across various settings, including indoor, outdoor, and travel locations. The central text overlay reads 'How To Be More Elegant,' emphasizing sophisticated style, poise, and confidence through fashion and demeanor.
How To Be More Elegant
Becoming more elegant as a lady involves a combination of poise, style, grace, and confidence. Here’s a guide on how to cultivate elegance, including ways to walk and talk, essential wardrobe items, and more. ### How to Be More Elegant 1. **Posture**: Stand tall with your shoulders back. Good
Purple Flower

Purple Flower

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A desk with college notes, papers, highlighters, and glasses, illustrating tips to print presentations and go to office hours for college success.
A person taking a mirror selfie in a gym, showing gym equipment, emphasizing the tip to get a gym schedule for destressing and fitness.
A hand holding Uno cards, with more cards and a drink on a wooden table, illustrating the tip to spend time with friends to avoid depression.
College tips from a junior Marketing major
#marketingstudent #collegemajor #collegecreator #collegecontentcreator #collegestudentcreator #collegetips #Lemon8Diary #college #lemon8challenge #Lemon8
𝕯𝐢𝐫𝐚 🪼

𝕯𝐢𝐫𝐚 🪼

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In the gym for hours.
Practicing handstands on a bosu ball. I want to learn…it’s my new obsession. #handstands #bosuballtraining #gymtherapy
TripCason 🖤

TripCason 🖤

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✨OFFICE CHAIR BUTT Challenge✨
Alright, y’all 🤠 I have a challenge⚡️for all my 9-5 desk job girlies (and anyone else who would like to participate) who might be experiencing “office chair butt.” Office chair butt may sound funny, but it’s a real thing caused by excessive sitting without exercise. This challenge is meant to comba
Ari the Trainer

Ari the Trainer

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You’re way too busy to spend 2 hours at the gym!
Crush your workout in less time with this full-body dumbbell routine! 💪 Featuring moves like squat-to-press, renegade rows with push-ups, goblet reverse lunges, and one-arm snatches, this quick and effective session builds strength, burns calories, and fits perfectly into a busy schedule. Grab your
The_Fight_Club_Aesthetics

The_Fight_Club_Aesthetics

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A person wearing an orange knitted beanie with a pom-pom and a fur-lined winter coat, looking out at a body of water. The image is titled 'How I Stay Warm in the Winter (From The Girl Who's Always Freezing)'.
A smiling woman in a black winter coat, plaid scarf, and gloves stands in a snowy field with a large, snow-covered mountain in the background. Text introduces her as the 'Chronically Cold Girl' with Raynaud's phenomenon.
An orange knitted beanie with a pom-pom and a pair of matching orange knitted mittens are displayed on a textured blanket. The text highlights the warmth benefits of beanies and mittens.
Winter Survival Guide from a Chronically Cold Girl
Do your hands turn into ice cubes at the slightest breeze? ❄️ Same here. I’m your resident Chronically Cold Girl™, certified by my Raynaud’s phenomenon, which means my body hates blood flow. So here are some bonus tips for staying warm this winter!" 🧥 It’s not just about piling on sweaters—i
Shaye ✨

Shaye ✨

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A spacious university library interior with study areas and bookshelves, featuring text about "cram week" hours and a supportive environment for studying.
A brown paper cup of hot cocoa or coffee with a white lid on a wooden table in a library, with text indicating it's a free drink offered during cram week.
A digital assignment tracker displayed on a tablet, listing various academic tasks for subjects like History, Nutrition, and Math, with text "First, see what we are going to work on."
Library during “cram week” hours
Our school is so supportive! I love going to the library here it’s always a warm and welcome environment, and I actually feel obligated to do my school work Where do you get your work done? #Lemon8Diary #shareyourthoughts #study #studywithme #lemon8creator
Khiera

Khiera

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Office Hours
#booksummary 📚 Title and Author: Nyra James 🌟 Genre: Black Romance 💬 Short Summary: When ambitious marketing executive Camille Carter is forced to work closely with the company’s dangerously charming new executive Adrian Monroe, professional boundaries begin to blur. What starts as tension-fi
Nyra James

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A woman with dark hair and purple ends, nose and lip piercings, looks directly at the camera from inside a car, likely the author on her work travel.
Working in Fairfield Office -Work Travel
#lemon8diarychallenge working in Fairfield which is 3 1/2 hours from my home. I will be doing this over next few months . It’s nice to get away but I miss my family and my Bailey girl ! I did get to FaceTime her though ! #worklife #worktravel #office
Anadelia D.

Anadelia D.

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COME TO WORK WITH ME AS A TEEN OFFICE ASSISTANT 🍋🩷
IM 19 years old and I work as an office assistant! It was not easy getting this job but I finally got it by prayer and literally begging God to bless me with an office assistant job and finally got it! I’m very thankful for my role and can’t wait to flourish in this role! #dayinmywork #workingin
𝒜𝓁𝒾𝒸𝒾𝒶💗

𝒜𝓁𝒾𝒸𝒾𝒶💗

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Office buddy🫶
My colleagues all ask me for the link.🤗 Not only is it cute, it can also reduce the damage to your wrists caused by long hours of work.🧸🎀 Feeling a bit stressed?You can also squeeze it to release emotions.😃 #lemon8diarychallenge #gummybear #HARIBO #haribohappymix #officesetup #officed
Beeyourcharms

Beeyourcharms

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Work it at the office and gym
Just a girl trying to take care of herself. I love to wear cute clothes to work and look good. It just makes me fell better. I didn’t get to the gym in the morning so I used our small campus fitness room to get a 30 min run on the treadmill. Tried to eat a semi healthy lunch from McAlester’s #
Jovi’s life

Jovi’s life

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3 things I learned from being a nursing student
1️⃣ nursing school is 50% studying (lectures, textbooks, etc.) and 50% learning and practicing skills (sim lab, skill checks) you can’t just be classroom smart or just have good skills to do well in nursing school- you need both! 2️⃣ you need to find how you study best. nursing school is all abo
BETHANY

BETHANY

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Making Office Hours Count in College
Professor office hours are maybe *the* most underutilized resource that can transform your educational experience. Instead of just clarifying assignments, here's how I would go back and use these valuable minutes in college to deepen learning and build crucial relationships. Pre-visit outlines
vvanessaww

vvanessaww

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