🇬🇧 🔥Time is the most valuable commodity in our lives. With a demanding job, a family to take care of, and a fitness routine to maintain, I understand how hard it can be to manage time efficiently. That’s why I swear by the 👉🏼Time Boxing method. By allocating specific time slots for each task, I am able to prioritize and complete my daily tasks without sacrificing quality time with my family or neglecting my fitness goals. I start my day by creating a to-do list and breaking it down into time boxes. This helps me prioritize my tasks and allocate the necessary time for each one. For example, I allocate two hours for checking and responding to emails, and another hour for checking and responding DMs. I also make sure to include breaks in between tasks to refresh my mind and prevent burnout. This method has helped me achieve balance and productivity in all aspects of my life. Give it a try and let me know how it works for you!🚀 #timeboxing #productivityhacks #worklifebalance #ruiduartecatana 🇵🇹🇧🇷 🔥 O tempo é o bem mais valioso das nossas vidas. Com um trabalho exigente, uma família para cuidar e uma rotina de treino para manter, eu sei como é difícil gerir o tempo de forma eficiente. É por isso que eu coloco a minha mão no fogo pelo método 👉🏼Time Boxing. Ao alocar slots de tempo específicos para cada tarefa, sou capaz de priorizar e concluir minhas tarefas diárias sem sacrificar o tempo de qualidade com minha família ou negligenciar meus objetivos de fitness. Começo o meu dia criando uma lista de tarefas e dividindo-as em caixas de tempo. Isso me ajuda a priorizar as minhas tarefas e alocar o tempo necessário para cada uma delas. Por exemplo, aloco 2 horas para verificar e responder e-mails e outra hora para responder mensagens aqui. Também me certifico de incluir pausas entre as tarefas para refrescar a minha mente e prevenir o burnout. Este método me ajudou a alcançar equilíbrio e produtividade em todos os aspectos da minha vida. Experimente e me conte como funcionou para você!🚀 #produtividade .⁣ #empreendendo #familia #familytime #meninsuit #lazer #marketingdigital #mindset #beard #timeblocking #timemanagementtips #trabalho https://www.instagram.com/p/Cp0dfQ3LISW/?igshid=NGJjMDIxMWI=

Olá pessoal! Quero partilhar convosco uma novidade incrível: (Drums Pls 🥁🥁🥁) agora sou embaixador da marca de acessórios Fitness @boomfit.eu ! 🎉 Estou muito entusiasmado por fazer parte desta equipa e poder oferecer-vos produtos de alta qualidade e desempenho para complementar os vossos treinos. E o melhor de tudo é que tenho um código de desconto exclusivo para os meus seguidores🤩! Com o código "RUICATANA", terão um desconto de 10% em todas as compras no site da Boomfit. Não é fantástico? 😍 Vamos juntos nesta jornada de saúde e bem-estar, e com os acessórios certos da Boomfit, estou certo de que vamos alcançar os nossos objetivos mais rapidamente. Visitem o site, encontram o link directo na minha bio, escolham os vossos produtos favoritos e usem o meu código para aproveitar esta super oferta! 💪🏼 #Boomfit #Embaixador #Fitness #AcessoriosFitness #Desconto #BOOMFIT10 #ruiduartecatana .⁣ .⁣ .⁣ .⁣ .⁣ #aesthetics #bodybuildingmotivation #branding #marketingdeconteudo #marketingdigital #mensphysique #modelofitness #pub #modelofotografico #socialmedia #staystrong #vidafitness (em Portugal) https://www.instagram.com/p/Cpuxe0irCim/?igshid=NGJjMDIxMWI=

Sometimes the hardest person to face in the mirror 🪞 is yourself. It’s easy to get caught up in the expectations of others, but at the end of the day, the only person you need to answer to is yourself. Embrace your flaws and imperfections, and use them as motivation to be the best version of yourself. Take a moment today to look in the mirror and appreciate the person looking back at you. Remember that you are worthy and capable of achieving your goals, no matter how big or small. Let’s all strive to be kinder to ourselves and each other. ❤️ Have a wonderful weekend 😉 .⁣ .⁣ .⁣ .⁣ .⁣ #muscle #lisboa #aesthetic #malemodel #motivação #amorproprio #inspiração #brasil #autoconhecimento #boanoite #bodypositive #lifestyleportugal #mindset #modelshoot #positivity #selflove #selflovejourney #selflovematters #selflovetips #takecareofyourself #vida (em Portugal) https://www.instagram.com/p/CpnrYrItWl4/?igshid=NGJjMDIxMWI=

Happy International Women's Day!🙋‍♀️ Today, we celebrate the achievements and contributions of women around the world, while also recognizing the ongoing struggle for gender equity. As a father of three girls, I am passionate about advocating for equal rights and opportunities for all women. However, I must also express my opposition to the idea of quotas for women in positions of power. While the intention behind such quotas may be noble, I believe that they ultimately undermine the hard work and qualifications of women who have earned their positions through their own merit. My daughters, my wife and all women, deserve to be judged based on their talents, skills, and experience, rather than their gender. Instead of quotas, I believe we should focus on creating a more inclusive and supportive workplace culture that values diversity and actively works to eliminate biases and barriers to success. Let us continue to work towards a world where every woman has the opportunity to achieve her dreams and reach her full potential. ❤️Happy International Women's Day❤️, and let's keep fighting for a more just and equitable future for all. #InternationalWomensDay #EqualRights #NoQuotas .⁣ .⁣ .⁣ .⁣ .⁣ #equality #girlboss #internationalwomenday #ladyboss #womenday8march #womenempowerment #womenentrepreneurs #womeninbusiness #womensday #womensrights #ruiduartecatana #3daughters #oliviarodrigo #portuguese #familianumerosa (em Portugal) https://www.instagram.com/p/CpiHzwWN1OS/?igshid=NGJjMDIxMWI=

Staring 👀 at the world, seeing myself🧔🏻‍♂️ There's something about looking out at the world that never fails to inspire me. Maybe it's the vastness of it all, the endless possibilities and opportunities that exist beyond my own little bubble. Or maybe it's the way that the world reflects back to me my own thoughts, fears, and desires. As I stare out the window 🪟 and watch the 🌎 go by, I can't help but feel a sense of connection to it all. The people rushing past, the cars honking, the birds chirping – it's as if we're all in this together, navigating the chaos and beauty of life one moment at a time. And yet, as much as I see myself reflected in the world around me, I also know that I am unique. My perspective, my experiences, my hopes and dreams – they all shape the way I see the world and the way the world sees 👀 me. So today, I'm embracing the duality of it all – staring at the world, and seeing myself reflected back. It's a reminder that, no matter how chaotic or uncertain things may seem, I am a part of something bigger and more beautiful than I can even imagine.😍 #windowgazing #connection #inspiration #portuguese #portugal #fado #saudade #ruiduartecatana . Photo taken at the @tui_blue_falesia .⁣ .⁣ .⁣ .⁣ .⁣ #consciousness #meditation #mentalhealth #mindfulness #pecs #personalgrowth #reflection #scruff #selfdevelopment #selfdiscovery #selflovejourney #selfreflection #windowgazing (em Portugal) https://www.instagram.com/p/CpSpLx_LN4t/?igshid=NGJjMDIxMWI=

Staring 👀 at the world, seeing myself🧔🏻‍♂️ There's something about looking out at the world that never fails to inspire me. Maybe it's the vastness of it all, the endless possibilities and opportunities that exist beyond my own little bubble. Or maybe it's the way that the world reflects back to me my own thoughts, fears, and desires. As I stare out the window 🪟 and watch the 🌎 go by, I can't help but feel a sense of connection to it all. The people rushing past, the cars honking, the birds chirping – it's as if we're all in this together, navigating the chaos and beauty of life one moment at a time. And yet, as much as I see myself reflected in the world around me, I also know that I am unique. My perspective, my experiences, my hopes and dreams – they all shape the way I see the world and the way the world sees 👀 me. So today, I'm embracing the duality of it all – staring at the world, and seeing myself reflected back. It's a reminder that, no matter how chaotic or uncertain things may seem, I am a part of something bigger and more beautiful than I can even imagine.😍 #windowgazing #connection #inspiration #portuguese #portugal #fado #saudade #ruiduartecatana . Photo taken at the @tui_blue_falesia .⁣ .⁣ .⁣ .⁣ .⁣ #consciousness #meditation #mentalhealth #mindfulness #pecs #personalgrowth #reflection #scruff #selfdevelopment #selfdiscovery #selflovejourney #selfreflection #windowgazing (em Portugal) https://www.instagram.com/p/CpSpLx_LN4t/?igshid=NGJjMDIxMWI=

Hey there, beautiful souls! Today, I want to talk about something that affects us all at some point in our lives: HATERS. Yes, those negative voices that criticize us, doubt us, and try to bring us down. But here's the thing: haters only hate because they're intimidated by our strength, success, and happiness. They're scared of our potential and the power we have to make a difference in the world. And that's why we must never let their words get to us. Instead, we should use their negativity as fuel to keep going. Let their doubts motivate us to prove them wrong. Let their criticism challenge us to be better and work harder. Let their hate inspire us to spread love and kindness even more. Remember, we can't control what others think of us, but we can control how we react to their opinions. So, let's choose to rise above the hate and be the best version of ourselves. Let's focus on our dreams, our passions, and our goals. And most importantly, let's always be true to ourselves and never let anyone dim our light. So to all my beautiful souls out there, keep shining and don't let the haters bring you down. You got this! 💪🏼✨ Sunglasses @tomford from @visaodeprata (15% off with my code RUICATANAVP) #inspiration #motivation #positivevibes #hatersgonnahate #nevergiveup #keepshining #ruiduartecatana #lisbon #tomfordeyewear #ootd (em Lisbon, Portugal) https://www.instagram.com/p/CpDZoIsrUdi/?igshid=NGJjMDIxMWI=

Are you struggling 😵‍💫to find the motivation to hit the gym or stick to your fitness routine? Look no further!😉 We all have those days when we'd rather cozy up on the 🛋️ with a bowl of 🍿 than lace up our sneakers and head out for a workout. But the truth is, consistent exercise and a healthy diet are crucial for not just physical but also mental well-being. So how can we find the inspiration and motivation to keep moving forward towards our fitness goals? 🔅First, it's important to identify why you started your fitness journey in the first place. Maybe you want to feel more confident in your own skin, or perhaps you're training for a marathon. Whatever your reason may be, hold onto it and use it as fuel to keep pushing yourself. 🔅 Another great way to stay motivated is by setting realistic, achievable goals for yourself. Celebrate small victories along the way, whether it's being able to run for an extra minute or lifting a heavier weight. These little wins will give you the confidence and drive to keep 👉🏼going. 🔅 It's also helpful to find a workout buddy or accountability partner who shares your goals and can cheer you on when you're feeling down. Joining a fitness class or club can also provide a supportive and encouraging community to keep you motivated. On 👉🏼 @fitnessup_portugal 👈🏼you will find all of this!! Don’t forget to use my code UP-RUICATANA when you subscribe on-line so that you have the best discounts 😍. 🔅 Remember, fitness is not just about having the perfect body or fitting into a certain size. It's about feeling strong, healthy, and confident in your own skin. Don't compare yourself to others, focus on your own journey and progress. 🔅 So the next time you're feeling unmotivated, take a deep breath and remind yourself of why you started. Set achievable goals, find support, and most importantly, have fun with your workouts! Share in the comments below ⬇️what keeps you motivated on your fitness journey! Let's support and inspire each other towards a healthier lifestyle 💪🏼🥰 #motivation #discipline #support #ruiduartecatana ⁣coach @luispostiga Supplements @zumub.pt (code RCATANA) (em Lisbon, Portugal) https://www.instagram.com/p/Co-Gjh1t_1v/?igshid=NGJjMDIxMWI=

OMG!! What I am going to do?? 😱 I was invited to a birthday dinner and I am so excited, but I’m also worried 😧 about sticking to my diet. How do I navigate the tempting food options and still have a good time?🤔 I am pretty sure all of you have been in a similar situation, struggling with what to do. Here are some tips for keeping your diet on track during parties: 💡Don’t skip meals before the party - this will only lead to overeating; 💪🏼Fill up on veggies 🥗 or lean protein before indulging in any high-calorie options; 💦Drink plenty of water to help regulate your appetite; 🔥Opt for grilled or baked options 🗣️Focus on conversation and socializing, not just food 🥘 🍰Don’t feel guilty for indulging in a treat or two, just balance it out with healthy choices 😉 Remember, it’s about moderation, not deprivation!! Have fun and enjoy the celebration 🥳🙃 .⁣ .⁣ .⁣ .⁣ .⁣ #bodybuilding #bodybuildinglifestyle #dietgoals #diettips #instaparty #macros #moderationnotdeprivation #nutritiontips #partytime #tuxedo #blacktie #bearded #ruiduartecatana (em Portugal) https://www.instagram.com/p/Co5E2LVL6T9/?igshid=NGJjMDIxMWI=

🇵🇹Fitness não é apenas um hobby, é um estilo de vida! 💪🏼❤️ Trata-se de nos esforçarmos além do que pensávamos ser possível e alcançar novos patamares de força e vitalidade. Mas não precisamos de fazer isso sozinhos 😉 - junta-te à #triboup do @fitnessup_portugal e cerca-te de pessoas com objetivos semelhantes que te irão apoiar e incentivar em cada etapa do processo💪🏼! E a melhor parte?? Se aderires ON-LINE usando o meu código UP-RUICATANA terás as melhores condições (e quem disser o contrário estará a mentir 🤫)!!! O que estás à espera?? Vamos ficar em forma, vamos ficar saudáveis, vamos ficar mais fortes JUNTOS!!! 🤩 . . 🇬🇧Fitness isn’t just a hobby, it’s a lifestyle! 💪🏼❤️ It’s about pushing yourself beyond what you thought possible, and reaching new heights of strength and vitality. But we don’t have to do it alone - join the tribe of @fitnessup_portugal and surround yourself with liked-minded individuals who will support and encourage you every step of the way 💪🏼! And the best part?? You can now unlock exclusive savings on online subscription by using my code UP-RUICATANA.🤩 What are you waiting for?? Let’s get fit, let’s get healthy, let’s get stronger TOGETHER!!!🤩 . #estaéaminhatribo #fitnessup #ruiduartecatana ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #bodybuilding #culturismo #culturismoportuguês #fitlife #fitness #fitnessmodel #fitnessmotivation #fitover40 #hipertrofia #mensphysique #muscledad #musclepup #musculação #nevergiveup #nutriçãoesportiva #pumped (em Fitness UP Benfica) https://www.instagram.com/p/CosHcXUtWdY/?igshid=NGJjMDIxMWI=

💘Happy Valentine’s Day!!!💘 (português em baixo) Today is a day to celebrate love 💕 and to show our appreciation for those special people in our lives. Whether it’s through a thoughtful gesture, a small gift or just spending time together, the main purpose of this day is to express our love and affection.💕 Let’s spread some love and make this day a memorable one!!❤️ . . 💘Feliz Dia dos Namorados!!!💘 Hoje é um dia para celebrar o amor e mostrar o nosso apreço pelas pessoas especiais nas nossas vidas. Seja através de um gesto carinhoso, de um pequeno presente ou simplesmente passando tempo juntos, o principal objectivo deste dia é expressar o nosso amor e afeto. Vamos espalhar amor e tornar este dia memorável ❤️ #valentines #happyvalentines #felizdiadosnamorados #amor #love #portugal #brasil #happycouple #ruiduartecatana (em Portugal) https://www.instagram.com/p/Copg6JYNK10/?igshid=NGJjMDIxMWI=

⚜️Loving yourself starts with a simple yet powerful affirmation: 👉🏼I am worthy, I am deserving, I am enough!👈🏼 Prioritize your own happiness and self-care, celebrate your unique qualities, and surround yourself with positive influences. Remember, your self-esteem is a reflection of the love you have for yourself. So let’s choose to love ourselves, flaws and all, and watch our confidence soar 💕 Wish you all a wonderful weekend 😘 . Briefs from @dannymiamibrand . . #selflove #selfesteem #selfcare #confidence #ruiduartecatana #dannymiami (em London Marriott Hotel County Hall) https://www.instagram.com/p/CofSr2drJav/?igshid=NGJjMDIxMWI=

Don’t wait for the perfect body, start with the one you have and make it better every day! The journey is not a sprint , it’s a marathon. Focus on the progress, not perfection. Embrace the grind, the sweat, and the sore muscles. They’re all signs that you’re getting stronger and closer to your goal. Believe in yourself, have patience, and never give up. Your body will thank you 💪🏼 . Coach @luispostiga Team #teampostiga Gym @fitnessup_portugal (my code UP-RUICATANA) Supplements @zumub (code ⁣RCATANA) .⁣ .⁣ .⁣ .⁣ .⁣ #bodybuilding #bodybuildinglifestyle #inspiration #mindset #motivation #muscledad #nevergiveup #pumped #successtips #workhard #menintights #ruiduartecatana #beardedmuscle #tattooedmuscle (em Fitness UP Benfica) https://www.instagram.com/p/CoaL3j2rzxu/?igshid=NGJjMDIxMWI=

🇬🇧6 things I wish I knew when I started bodybuilding💪🏼: 1️⃣bulking and cutting phases require different sized clothes 2️⃣fashion standard measures are not suitable for bodybuilders 3️⃣consistency is key, not just in your workouts but also in your diet 4️⃣supplements can aid but not replace a balanced diet 5️⃣progress takes time and patience, don’t get discouraged 6️⃣proper form is key, not the amount of weight you lift What about you? What are the things you wish you knew when you started bodybuilding? Let me know in the comments below ⬇️ . 🇵🇹6 coisas que eu gostaria de saber quando comecei a minha jornada no culturismo: 1️⃣As fazes de ganho de massa e definição requerem roupas de tamanhos diferentes 2️⃣as medidas standard de roupa não são adequadas a fisioculturistas 3️⃣consistência é fundamental não apenas nos treinos mas também na dieta 4️⃣suplementos podem ajudar mas não substituem uma dieta equilibrada 5️⃣o progresso leva tempo e paciência, não desanime 6️⃣a técnica correcta de execução é fundamental, não a quantidade de peso que levanta E vocês? Quais são as coisas que gostariam de ter sabido antes de começarem no bodybuilding? Deixem nos comentários ⬇️! . .⁣ .⁣ .⁣ .⁣ .⁣ #beginner #bodybuilding #bodybuildinglifestyle #bodybuildingmotivation #culturismo #estilodevidasaudavel #fitnessmotivation #healthy #healthylifestyle #hipertrofia #jornadafitnees #learning #musculação #menstyle #guccı #tomfordeyewear #ruiduartecatana #fitnessup #teampostiga (em Lisbon, Portugal) https://www.instagram.com/p/CoU4jJVrJ-s/?igshid=NGJjMDIxMWI=

⚜️Are you feeling stuck in your daily routine and looking for something more fulfilling? Do you feel like it’s too late to start pursuing your dreams? Whether you’re in your 20s, 30s, 40s,, 50s , or even more, it’s never too late to give yourself permission to take case of you. You are not bound by the limitations of your past, or by societal expectations. You have the power to change your life and create a path towards happiness and fulfillment. So many of us let our family and our jobs get in the way of taking care of ourselves, but I’m here to tell you: it’s 🆗! It’s 🆗 to set aside time for your self. It’s 🆗 to prioritize your own happiness over those things we often feel like we have no choice but to sacrifice for other’s happiness. Because are the end of the day, when all is said and done: YOU ARE THE ONLY PERSON IN THE WORLD WHO IS WITH YOU EVERYDAY FOR THE REST OF YOUR LIFE! You are the only person who will be with yourself every single day until the day comes when you die. And do you want that person to be happy? Or do you want them unhappy? The answer is obvious isn’t it? And what about the people who real loves and cares about you? You’ll find that they will be happier too! So, don’t wait any longer! Find your passions, set your goals and start living a life that makes you truly happy. ☀️ . 📸 @marconatto .⁣ .⁣ .⁣ .⁣ #mudesuavida #motivação #amorproprio #desenvolvimentopessoal #felicidade #mentesacorposao #permitase #sejafeliz #relacionamento #familia #autoconhecimento #autocuidado #behappy #determination #encouragement #enjoyyourlife #itsnevertolate #mindset #selfcare #youcandoit (em Lisbon, Portugal) https://www.instagram.com/p/CoFXDhvtPBT/?igshid=NGJjMDIxMWI=

You know that feeling when you are so close and yet so far away from what you want? Probably it takes some time to be somewhere else. 🤔 So, you should take the following in mind 😉: 👉🏼The world is changing fast, so you need different SKILLS today than tomorrow 👉🏼see BEYOND the horizon and stay curious and open minded to the new ideas, opportunities and ways of how to learn 👉🏼learn to FORGIVE yourself for mistakes and make sure not to repeat them 👉🏼SURROUND yourself with the people who support you and your growth 👉🏼BELIEVE you can achieve it before you see it! Have a wonderful Monday ❤️ .⁣ .⁣ .⁣ .⁣ .⁣ #acreditar #actitudpositiva #believeinyourself #conhecimento #dontgiveup #exito #goals #goalsaf #goalsetter #goalsetting #mindset #motivational #motivação #naodesista #nevergiveup #objetivos #positivity #successmindset #sucesso #photography #fotografia #basilicadisanpietro #bearded #ruiduartecatana (em Ristorante-caffetteria Le Terrazze Castel Sant'Angelo) https://www.instagram.com/p/Cnwxz2xN1Hu/?igshid=NGJjMDIxMWI=

STAY AWAY FROM NEGATIVE PEOPLE!🙅🏻‍♂️ They only show up to share complains, problems, disastrous stories, fear and judgment on others. If somebody is looking for a bin to throw all their trash into, make sure it’s not in your mind! 🛑 Be kind, be loving, and maintain a positive attitude by surrounding yourself with positive people⭐️ . Hope you’re having a very positive week ❤️ . 📸 @marconatto . . ⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #actitudpositiva #fotografia #frasespositivas #inspiracion #metas #motivacion #muscledad #optimismo #pensarpositivo #pensarsano #pessoasnegativas #positivismo #pumped #rugged #stud #toxicpeople #toxicrelationships #vida #yopiensoenpositivo #ruiduartecatana (em Lisbon, Portugal) https://www.instagram.com/p/CnhjZWWrfik/?igshid=NGJjMDIxMWI=