A century ago, “beauty sleep” originally referred to sleep that started before midnight. Often, people who stayed up until late hours looked haggard. And that’s still true today.

Sleep deprivation is a form of stress. Stressful conditions like illness, trauma, and emotional hardship cause your body to make more steroids. Steroids decrease the formation of collagen, which keeps your skin looking young and wrinkle-free. Increased steroids also weaken the skin barrier allowing toxins to penetrate or wounds to heal more slowly.* So, getting enough sleep, really does make you more beautiful.

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Getting enough sleep is important, but getting sleep before midnight can also make a big difference. Matt Walker, Ph.D., head of the Sleep and Neuroimaging Lab at the University of California, Berkeley, said “When it comes to bedtime, there’s a window during which time your brain and body have the opportunity to get the best non-REM and REM sleep, is roughly between 8 pm and 12 am. “ Going to bed late will make it harder to fall asleep and may also contribute to waking up feeling less refreshed.

Deep within your brain, the pineal gland works like an internal clock. As the sun sets, the optic nerve in your eyes senses the darkness and sends a message to the pineal gland. The pineal gland secretes a hormone, melatonin, to prepare your body for sleep. Typically, within a couple of hours of sunset, you will begin to feel tired.

Most people who stay up past 10 o’clock are working on the internet or watching TV. These activities create an exposure to light which interrupts the production of melatonin. This interference causes difficulty in falling to sleep, a confused internal clock, or even a “second wind” of energy.

Going to bed by 10 o’clock will have an enormous impact on your quality of sleep. If you’re not currently going to bed that early, try to go to bed 15-30 minutes earlier each week until you meet your goal. Also, try waking up by 6:00 am so that your body will be tired by 10:00 pm.

You’ll not only wake up more relaxed and refreshed,
you’ll wake up more beautiful!

Even Professional Dancers Weight Train

🔥Even professional dancers weight train🔥
These amazing ladies are professional dancers and also weight train to stay strong and fit. I was honored to work with them and proud to attend their dance performance. In honor of them, I have put this video together to show you how amazing and talented they are and also show you some of their weight training workouts. I hope you enjoy!

Divinity Professional Dancers - Taylor HolladayBailey Holladay and Lexi Hunsaker

Everyone can benefit from Weight Training

Check out this video to see how amazing these ladies really are!

Injury Prevention Guide - INFOGRAPHIC

As you start any new fitness or exercise program the number one goal should be to stay injury free. Especially because building momentum and consistency is when you start seeing and feeling improvements, and you don’t want anything to stop the momentum, especially an injury.

Always remember to start slow, on your own level, and follow these 7 tips below for staying injury free.

Guide provided by Universal Spa & Training Academy a massage therapy school Chicago

Resistance Bands Back Workout for Traveling or At-Home

If you’ve been looking for a back workout you can do while traveling or at home here’s a perfect one for you. All you need are a set of resistant bands. Resistance bands are great since they are inexpensive and you and easily take them anywhere and still get a great workout.

You can order the Resistant Bands here:

Workout Description:

1. Standing or Sitting Rows for Medial Back - 3 sets of 15 reps

2. Superman’s for Lower Back. Alternating - 3 sets of 20 reps

3. Sitting Lat Pull Down - 3 sets of 15 reps

4. Kneeling Straight Arm Pulldown for Lats - 3 sets of 15 reps

Stretches - Hold all stretches for 30 seconds.

1. Squatted Lat Stretch

2. Supine Floor Knees to the Side - Lower Back Stretch

3. Cobra Stretch - Ab Stretch

4. Supine Knees to Chest - Lower Back Stretch

5. Supine Piriformis Stretch - Lower Back and Glute Stretch

I hope you enjoyed this workout. You can order the Resistant Bands here:

Ways to De-Stess Naturally

Stress! Why do we seem to have so much of it? And why is it so hard to eliminate? This is an issue I help so many of my clients with. Especially the women who work full time, have kids to take care of, are trying to serve the community, take care of the home and prepare all the meals. It’s just simply too much!

The truth is we cannot do it all!

Until we change our lifestyle and acknowledge how detrimental all this stress is on the body, it will continue to us break down, causing sickness and long term health risks.

Take a look at the effects stress has on your body and some way you can holistically treat that stress. Make a commitment to try a few of these strategies.

Holistic Happiness: Ways To De-Stress Naturally provided by The Flower Apothecary