Anti-Aging

THE BEST TIME TO GET YOUR BEAUTY SLEEP

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!


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

Taking Care of You: Your Self Care Guide

Self-care is always on the top of my list since if we don't take care of ourselves everything around us seems to fall apart. I've had to learn this the hard way, so now it's my passion to bring knowledge to my clients and friends as to why it's so important.

Here's are some ideas you can incorporate into your life to help fill you up so you can give back without sacrificing your health.

Enjoy!


Self-Care guide created by Tyler's Beauty & Spa Academy a nail tech school



Why Exercise For Women Over 40 Is Important

Exercise for women over 40 is the BEST thing you can do to stay healthier and live longer.

The goal is to exercise 3 – 5 days a week to get the all the benefits like, circulation, muscle tone, and strength.

Plus no need to leave you home, all these exercises below can be done at home.

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 The Best Exercises For Women Over 40

1. Low-Impact Cardio

If you have a stationary bike at home, that would be a great workout to do as you watch your favorite tv show.

No bike? No problem, you can walk in place, lifting your knees as high as you can and moving your arms.

2. Yoga

Yoga is a great exercise for women over 40 because there are moves that apply to beginners all the way up to advanced.

Yoga helps by gentle stretching your muscle and ligaments which will helps you maintain form, and strengthen your core.

3. Strength Training

All you need a is a few dumbbells that you can use at home to get the benefits of strength training.

Focus on toning and building your strength by using lighter weight to target your most used muscles.

Arms, shoulders, legs, back.

4. Lunges

Lunges are super easy to do, you can do them with or without holding weights. They target your thighs, hamstrings and your booty.

5. Squats

Squats are another great exercise for women over 40. Like lunges, they can be done with or without weights.

Squats target your core, your abs, your back, your legs and booty.

Squats are a great exercise to help with balance.

 

When it comes to exercise for women over 40, the goal is to get moving.

Focus on stretching, strengthening your core, abs and lower back, your arms, and legs.

The exercises I shared can all be done at home, in under 30 minutes a day that will have you feeling healthier and stronger.

How To Get Motivated To Exercise

With summer around the corner, do you know how to get motivated to exercise and stay motivated?

Are you still on track with your New Year’s Resolutions to get healthy and fit?

But as spring rolls around and the newness wears off on your resolutions, you might start losing your motivation to hit the gym?

Hey, it happens to the best of us.

But now is the time to take back control and refresh those resolutions so that you can be successful in your fitness journey.

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Here are my tips to stay motivated from New Year’s Day to New Year’s Eve – and every day in between!

How To Get Motivated To Exercise

Strength in Numbers

After a long, exhausting day at the office, you may start thinking about skipping the gym – but if you have a workout partner that’s counting on you, you’re more likely to stay committed.

Accountability is everything when you’re trying to stick to positive, healthy changes in your life. If you want to crush your goals, find a workout partner or trainer to hold you accountable, or consider joining a group fitness class.

As a bonus, social time is great for your mental health, and time flies when you’re having fun with your friends!

Spice Things Up

Variety is the spice of life, and this applies to your workouts as well. It’s hard to get excited about the same old boring routine – so break out of your rut! Incorporate different machines and movements, as well as real-life activities like hiking or tennis.

Not comfortable enough in the gym to step outside your comfort zone? Then a personal trainer is a great way to go. After all, the magic happens as soon as you step outside your comfort zone and try something new.

Be a Goal-Digger

It’s hard to crush your goals if you don’t set them in the first place. Write down both short- and long-term goals and look at them often. You may even want to write them on sticky notes that you post in different places around your house, so you’ll see constant little reminders to stay on track.

And don’t forget the best part of setting goals: Celebrating when you cross them off your list!

Make Fitness Fun

Exercise doesn’t have to feel like “exercise.” It’s ok to have fun while getting your sweat on. If exercising is enjoyable, you’ll look forward to your workouts and stay committed. Do you like rock-climbing? Then take your workout outside and into the fresh air for a tough but fun climbing session.

Maybe you love the calming energy that yoga gives you. In that case, make the mat your go-to exercise when you’re feeling burned out.

Remember Your Why

I saved the best (and probably the most important) for last. Remember why you started your fitness journey. Whatever got you moving will help keep you motivated.

So, whether you’re trying to lose weight, add muscle, or just get a better overall bill of health, your “why” is your secret weapon when you need a little extra boost of motivation. If you have that fire within, you will keep going. If not, find your reason.

Could it be for your health, to be a good example for your children and family, to be the hottest and most fun grandma out there or maybe you want to rock your bikini at the beach. All you need to do is find your “why”!

Now that you know how to get motivated to exercise, stop reading and start doing!

Choose one (or more!) of these tips and put it into action. Before you know it, you’ll find yourself at the end of the year looking back at all you’ve accomplished.

Primary Factors To Building Muscle For Women

Today I want to share the primary factors to building muscle for women.

No matter your goals or ideal body type, all women can benefit from building muscle. Lean muscle helps you function in daily life and decreases your chances of osteoporosis – not to mention the toned, fit look you get from adding a little muscle.

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And building muscle through strength training can also have a huge positive impact on your psychological health as well.

There are lots of factors that affect a woman’s ability to build muscle. Some you can control, and some you can’t. If you want to achieve a more toned look, then it’s important to what to expect out of your body and what you can focus on changing.

Factors To Building Muscle For Women

Factors You Can’t Control

• Your Gender

Let’s get the obvious out of the way – does gender affect your ability to build muscle? The short answer is yes. Men and women have the same quality of muscle tissue, but men typically have more of that muscle tissue (thanks to testosterone).

• Your Age

When building muscle for women, your age will effect your results, which of course, we have no control over. If you were an athlete in high school and college, you have an advantage because muscle gain is most rapid in our early years.

Once you cross the threshold into your 20s, your ability to build muscle slows down.

• Your Genetics

This is a big one! Genetics play a huge role in your body type – from size to strength to appearance.

First, let’s look at muscle fibers. There are two basic types of muscle fibers: slow twitch and fast twitch.

Weightlifting and other explosive exercises focus on fast twitch fibers.

You may inherit a higher percentage of one type of muscle fiber over the other, and those with a higher percentage of fast twitch muscle fibers have an advantage when it comes to building muscle.

Another genetic factor is the length of your limbs and muscles. You may have noticed that many elite Olympic weightlifters are relatively short and stocky.

There’s a reason for this: People with shorter limbs tend to lift more weight because they have better leverage.

Similarly, the length of your muscles also impacts how effectively you develop size and strength. In this case, people with longer muscles have an advantage.

Factors You Can Control

• Your Training

When it comes to building muscle for women, the type of training you choose plays a HUGE role in your overall muscular development. This isn’t the time for long cardio sessions – instead, focus your energy into strength training.

Practice good lifting technique as well, so you target the right muscles in the right ways.

If you hit a plateau with your weight training (or just get plain bored), switch things up. This serves up a new challenge for your muscles to adapt to, leading to more strength and size.

Don’t forget about recovery. Rest days are essential for your body to recover and rebuild muscle, so pencil in at least 1-2 days of complete rest each week.

• Your Diet

While I could talk endlessly about the importance of diet in your body composition, in this article, I’m focusing primarily on protein – the building block of muscle.

Make sure to include a lean protein source in every meal and add extra protein in your meals immediately around training to repair and regrow your muscle fibers.

Becoming A Stronger Woman

Now that you understand the factors of building muscle for women, you can ignore the ones that are completely out of your control, and focus your attention and focus onw aht you CAN cotrol when trying to tone and build muscle.

But why should you focus on building muscle in the first place?

Weightlifting is hard work, but it’s worth it. As I mentioned at the start of this article, building muscle boasts a lot of health benefits – but it also has a big positive effect on your mental health.

Sculpting a toned, fit body improves your overall well-being, self-esteem, and self-worth.

If you love the way you look in that little black dress, then you’ll instantly get a boost of confidence that shines through in so many areas of your life.

If you’re ready to start your journey to a stronger you, keep in mind that this is YOUR journey. Don’t compare yourself to others.

Instead, focus on accepting your body as it is each and every day, while knowing that you’re working toward big changes.

You should also celebrate the small victories.

Did you notice a subtle change in your arm definition this morning? That’s amazing! Were you able to hit more reps during your workout?

High five! Notice and appreciate all the improvements you’re making along the way.

Now that you know the factors you can and can not control when it comes to building muscle for women, you need to get your diet to match your training to better help those muscles grow and show.

I’ll help you incorporate diet and weightlifting into your routine, so you can become a more confident, sexier version of you.

Become a stronger woman, both inside and out, as you get in shape and love the way you look!