How to Choose the Right Skincare Products for Your Skin

Knowing your skin type is the first step in identifying the right skincare products for you.

Great skincare is personalized skincare. There is no “one size fits all.” Each skincare product is designed for a particular skin type to achieve specific results. With so many skincare products available in the market, it can be challenging to find the best ones for your skin. 

Whether your objective is to maintain healthy skin, promote youth or specifically address skin disorders, the first step in identifying the right skincare products for you is knowing your skin type.

Know your skin type

Typically, skincare products tell you what skin type they’re for, either through the label on the packaging or through inserts in their boxes. But that information would be useless if you didn’t know what your particular skin type is. Though genetics determines your skin type, other factors can affect your skin condition, such as lifestyle choices, diet, hormonal changes, etc. Read on to know which skin type is yours. 

Oily skin

Does your face regularly feel greasy to the touch? Does it look glossy, especially in the T-zone area of your forehead, nose, and chin? Get closer to the mirror. Do you see enlarged pores? Are acne and blemishes your constant companions? If your answer is yes to all these questions, then you have oily skin. Though this can be disconcerting, one comfort is that your skin is less prone to wrinkles and fine lines because it is already naturally moist.  

Dry skin

Tightness, a rough texture, hardly visible pores if any, visible white lines when you run your fingernails on your skin—these are some of the symptoms of dry skin. Aside from genetics and other internal and external factors, it is also likely that you have dry skin because you are dehydrated and not drinking enough water. 

You will need, though, to distinguish everyday dryness from excessive dryness. The latter is what you have when your dry skin constantly feels itchy, peels off, and is excessively flaky. You may also experience some bleeding from the cracks on your skin. These may be symptomatic of underlying conditions for which you will need to see a doctor. 

Combination skin

Combination skin is a combination of oily and dry skin brought about by uneven oil production. Is your T-zone oily (look out for enlarged pores and blackheads) while the rest of your face looks dry (dull or even flaky)? Then you have the most common skin type. 

Normal skin

If you have a radiant complexion, fine pores, and close-to-zero blemishes, then good for you! You have the most enviable skin type: normal or well-balanced skin. Note, though, that even if your genetics, lifestyle decisions, and overall good health have blessed you with good skin, with environmental pollution and other factors, you will still need to maintain it with the right skincare products.

Sensitive skin

Sensitive skin isn’t more of a skin type as it is a skin condition. However, you need to consider if your skin is also sensitive (in addition to your skin type) to know what products can work best with it. 

Skin that is more prone to inflammation because of several factors, including genetics, age, race, etc., is called sensitive skin. You may not be inherently allergic to pollen and dust, but your skin can develop a reaction to the ingredients of certain skincare products. Dry skin can also become particularly sensitive as it may no longer have the natural lipids that act as barriers that protect skin against infection and inflammation.

Look for the good stuff 

These ingredients are proven to be beneficial to your skin. However, these may produce side effects over prolonged or excessive use by themselves or in conjunction with other ingredients or products. You may also have health conditions that may cause a reaction even with just minimal use. Always be on the side of caution, do your due research diligence, and consult with your doctor or dermatologist.

Alpha Lipoic Acids

Alpha Lipoic Acid is a substance naturally found in the body. It is a powerful antioxidant that protects DNA, shields the skin from inflammation caused by free radicals, regenerates vitamin C and E, and revitalizes collagen production. This super substance is one hundred times more potent than the antioxidant vitamins C or E.

DMAE

DMAE or NTP Complex is an organic compound that is particularly helpful in improving skin tone. Both the skin on the face and neck can substantially benefit from the toning benefits of this compound. 

PPC

The primary moisturizing skin agent is phospholipids, which go through the cell plasma membrane and replace fragile phospholipids. When free radicals attack the cells, PPC creates an antioxidant response, making PPC effective against inflammation that causes aging. 

Tocotrienol

Tocotrienol is a compound found in Vitamin E. It is a highly effective antioxidant and moisturizer, making it powerful in addressing skin redness and flaking. 

Hyaluronic Acid 

Hyaluronic acid is a humectant in skin care products. They are organic compounds that work by locking in moisture. They can also draw moisture from the dermis or second layer of your skin onto your epidermis or top layer to keep it lubricated. 

Avoid damaging ingredients

The list below is not exhaustive but includes the more infamous ingredients to watch out for when you’re shopping for skincare products.

Parabens

Parabens are preservatives that act like hormones. Not only do they disrupt hormone production, but they can also result in reproductive organ and fertility issues and birth defects.

Formaldehyde

Formaldehyde is used as an industrial disinfectant and also as a preservative. 

They can cause headaches, skin irritation, coughing, wheezing, and nausea. High levels are also linked to myeloid leukemia and cancer.

Hydroquinone

Hydroquinone is very popular as a lightening ingredient. However, studies in 2001 showed that hydroquinone could result in complete depigmentation, exogenous ochronosis (bluish-black caviar deposits on the skin), and even cancer and fertility issues. More conclusive research has since been conducted, leading the U.K. LGA (Local Government Association) to call the chemical “the biological equivalent of a paint thinner” to be avoided at all costs. 

Consult your dermatologist

While you can go DIY in looking for causes and treatments for pimples and other skin conditions and choose the best skincare products on your own, it is best to first clear everything with your trusted dermatologist. From there, you can do self-maintenance, especially if your skin is generally healthy, by regularly reading up on the latest developments on skincare routines and skincare products. On the other hand, if you have chronic conditions, you can manage them alongside the help of your doctor. 

Last few reminders

Do remember to follow the instructions on the labels or packaging, and be diligent in incorporating these products into your skincare routine. No matter how carefully you have chosen the best skincare products, these won’t work if you don’t actually use them. Be disciplined and diligent for the best results.

Skin Barrier: What Is It and Why Is Everyone Talking About It?

There have been a lot of articles circulating lately about the importance of maintaining a healthy skin barrier. According to experts, not only does the skin barrier keep skin irritants away, but it also helps trap moisture and oils in the skin.

Today, we take a closer look at the skin barrier, what it is, and why everyone is talking about it. Keep scrolling to learn more.

What is the skin barrier?

The skin is the largest organ in the human body and it’s made of several layers that serve different functions. In charge of keeping the skin from harmful pathogens and toxins, the skin barrier is also called the “stratum corneum” or the topmost part of the skin. Under a microscope, the skin barrier appears to look like a brick wall. Inside each “brick” are keratin and natural moisturizers that give the skin a beautiful and natural glow. 

On top of keeping harmful infections out of your body, the skin barrier is also responsible for maintaining healthy moisture levels in your skin. They trap water inside your body, keeping it hydrated and healthy. 

What causes skin barrier damage?

Skin barrier damage can be caused by several factors. Most of these factors are external; however, there are a couple that can be attributed to internal causes. 

External factors

• An environment that’s too humid or dry

• Pollutants, allergens, and other irritants

• Excessive exposure to sun/UV rays

• Harsh soaps and detergents

• Exposure to harmful chemicals and substances

Internal factors

• Psychological distress

• Genetics

How do you maintain a healthy skin barrier?

The first step to maintaining a healthy skin barrier is to establish a good skincare routine. A healthy and consistent skincare regimen won’t only help you cure dry skin, but will also help you avoid skin issues as you age. 

Here are a few tips to keep in mind: 

Less is more

Your skin doesn’t require a ton of products to stay healthy and hydrated. In fact, using too many products may cause your skin barrier to weaken without you even knowing. When deciding which products are essential and which are not, talk to a skincare professional or dermatologist. They can help you find the best solution fit for your specific situation. 

Furthermore, ask for advice on how to conduct your skincare regimen the right way. It’s normal for people to commit errors when it’s their first time trying a skincare product or method. One common example is oil cleansing. 

Oil cleansing has been around for centuries. However, because it isn’t as talked about compared to other skincare techniques, it’s common for people to make oil cleansing mistakes. 

Don’t skip the moisturizer

Moisturizing daily is an important part of a healthy skincare routine. Not only does the right moisturizer help retain water in the skin barrier, but it also helps keep the skin soft, smooth, and elastic. Experts recommend putting on moisturizer after taking a bath or shower while the skin is still damp. 

The moisturizer you should use will depend on your skin type and sensitivities. If you aren’t sure what type of moisturizer you should be using, contact your dermatologist for assistance. 

Take it easy

Tugging, rubbing, or pulling on your skin can very easily break the skin barrier. This is especially true if you’re caring for sensitive skin. It’s best to take it easy on your skin and be gentle when you’re applying skincare products. Other tips to keep in mind:

• Pat (not wipe/rub) your skin dry after showers

• Use a gentle cleanser or soap when taking a bath

• Avoid hot and long showers

• Avoid scratching your skin too intensely

Eat a healthy and balanced diet

What you put into your body will reflect on the outside as well. According to research, a nutritious diet filled with whole foods, healthy fats, and antioxidants can help keep your skin looking its best. It can also help maintain skin elasticity, giving you a healthier and younger appearance. 

You should have a healthy portion of the following foods in your diet: 

• Tomatoes

• Carrots

• Apricots

• Berries

• Beans, peas, and lentils

• Nuts

• Salmon and other fatty fish

• Other yellow and orange fruits and vegetables

Final thoughts

Beauty boutiques have shelf upon shelf of beauty products that possess the same goal: to protect and strengthen the skin barrier. 

The skin barrier is responsible for a lot of things, from keeping the skin infection-free to keeping it hydrated and healthy. Without it, people would very easily fall ill due to the many pollutants and harmful environmental toxins circulating in the surroundings. 

Responsible and consistent skincare can help preserve the skin barrier and its functions. Furthermore, it can also skin issues such as dry skin, acne, rashes, and much more. We hope this article helps you understand the skin barrier much better than you did before.

How Does Lack of Sleep Affect Skin Health

You’ve probably spoken or heard the statement, “I need my beauty sleep” at least once. Well, the verdict is in: beauty sleep is real. So, make sure you’re getting enough beauty rest every day, around 7 to 9 hours of sleep. Not having enough sleep or having poor quality sleep can significantly affect your skin’s health. This article talks about the connection between sleep and healthy skin as well as the impact of poor sleep habits on the skin.

The link between sleep and healthy skin

Sleep is essential to the body’s rest and recovery, and the skin isn’t an exception. After all, the skin is the body’s largest organ. It is during our slumber that our body heals and eliminates toxins from our skin. Compromising your sleep quality means compromising your skin’s ability to restore itself. On the other hand, improving your sleeping habits can significantly improve your skin’s health.

During the first three hours of sleep, our body releases the human growth hormone, responsible for keeping our skin youthful and radiant as we age. Without this hormone, the skin will not have the ability to restore itself. The next two hours of sleep is when melatonin is released. Known for regulating our waking and sleeping patterns, melatonin also acts as an antioxidant that protects the skin from harmful free radicals. In the final three hours of sleep, cortisol (i.e., stress hormone) levels drop, and the muscles relax and stop moving. The final stage of sleep is also the period when our skin does most of its recovery.

Clearly, if you only get three hours of shuteye, your skin cannot achieve the restoration and healing it needs and is able to do with around eight hours of rest. As a result, you are likely to experience most if not all of the skin issues discussed below.

Dark circles

Dark circles are a telltale sign of no sleep. Having dark circles around your eyes after a night without sleep is caused by an increased amount of cortisol. That’s because when the body is tired, it produces higher levels of cortisol. The dilation of blood vessels and the lack of iron also contribute to these dark circles. Iron deficiency is usually a sign of a lack of oxygen, which affects sleep deprivation. Getting enough sleep ensures that blood flows well throughout the body and rejuvenates skin cells.

Puffiness and redness

Without enough sleep, our body won’t have enough time and resources to renew itself. So, toxins and fluids are not drained properly, resulting in puffiness, especially around the eyes. In a study aiming to paint the “face” of sleep deprivation, it was found that red, puffy eyes with dark circles are facial cues that point to fatigue.

Dry and dull skin

Besides dark circles, high cortisol levels also trigger inflammation. Inflammation breaks down the skin’s proteins, which keep the skin radiant and smooth. Additionally, it makes your skin prone to allergic reactions and acne. Tiredness also affects your blood flow, as we discussed earlier. Another effect of the lack of oxygen is having ashy, pigmented, or blotchy skin. In short, this is how sleep deprivation causes dull skin.

Dry skin, on the other hand, is caused by lower pH and perspiration levels. We perspire more when we sleep because that’s the way the body rebalances hydration levels. Think of it as a natural moisturizer that helps smooth out wrinkles. Having lower pH levels, another skin-drying factor is also caused by lack of sleep.

More visible signs of aging

Not getting enough sleep causes hormonal imbalance and chronic stress that damages the skin. Stress harms the integrity of collagen in your skin. Collagen is vital to keeping the elasticity and structure of the skin. When it is broken down, signs of aging become more noticeable. In other words, with less collagen, the skin becomes thinner, less firm, and less smooth. Wrinkles and lines also become more prominent. Besides food, skincare products, and hydration, getting enough rest can also help restore collagen to reverse signs of aging. 

Final words: Better skin health and sleep

Getting enough sleep does not only do wonders for your skin, it also boosts your immune system and clears your mind so you can get ready to face a new day. The lack of sleep leads to dark circles, puffy and red eyes, dry and dull skin, as well as thinner and wrinkled skin. So, getting better sleep is key to getting better skin. To achieve this, establish a bedtime routine that allows you to get the recommended hours of sleep per night, 8 hours on average. On top of this, you can look for products with skincare ingredients that are best for improving your skin. Don’t forget to watch your diet and physical activity. The bottom line is that keeping your body healthy is keeping your skin healthy, too.

Curling Rod Headband: Heatless, Healthier, and Innovative

Create soft, natural curls with ultra-comfortable pillow rod!

I’m addicted to bouncy curls and it’s all thanks to a new innovative curling rod headband. It requires no heat, and depending on the texture of your hair-you can use with or without little products to transform your hair. 

In fact, if you're a natural lady who likes an occasional silk press on your hair and would like to keep up your style, then you ought to try satin or silk curling rods. It’s also great on fresh, clean, and blow dried hair. The overnight heatless headband gives you the power to shape your curls without sleeping two inches away from your pillow with those hard jumbo rollers in your hair. The silky fabric of the rod keeps your hair soft, moisturized and frizz free without split ends. 

Of course, I had to try it out in satin and silk and now I’m obsessed. Check out the video to see my results. 

These rods are also coming soon to the HerNormal Shop. So stay tuned. 

Ladies: Strengthen Your Entire Body with One Move

The squat is probably the most powerful movement in workouts. It can also be one of the most dangerous workouts, if not performed correctly. It entails your body to be in perfect alignment, before you begin. The areas of focus are the quadriceps, hamstrings, glutes, and core (front & back). Also, your breathing technique is also key.

For starters, you have 2 options of bar placement. Across the back, resting the bar across your latissimus muscle (lats). Or the bar can be rested across the front, somewhat resting on your shoulders. Before you’re ready to unrack the bar for the 1st rep, make sure that the heels of your feet are aligned with your hips, and the bar. If you’re unracking the bar improperly, it will lead to injuries, and improper techniques.

The depth of your squat will also determine what muscles will get the work. Only going down to a 90 degree bend, will target the quads. Going all the way down (A** to grass), will incorporate your hamstrings as well as your quads. and as you’re coming up, you squeeze the glutes, all the way to the top. You’re to inhale on the way down, and exhale while rising. Be certain that the rest of your body is stabilizing the bar, and keeping your body tight. If you feel any discomfort or pain in the knees or back, please STOP! As stated earlier, you can injure yourself if this movement isn’t done properly.

In closing, don’t be intimidated by this movement, because its technique is so demanding. Your body will become stronger as a whole, just from this single movement.

4 Skincare Favorites for the Ultimate Glow

Looking for lasting bronze look?

Summer is quickly approaching, and as we begin to head outside for some fun in the sun, it’s time we round up the troops that will give us a lasting bronze look without the need for a heavy foundation. Between the heat and humidity, this isn’t the time to get caked up with powders and layers of makeup. This summer, we’re embracing the glow and accentuating shine on our terms. Give these skincare products a try, and you may even want to skip the makeup look altogether this summer season.

GLOSSIER FUTUREDEW 

Get the best of both worlds with a nourishing serum and a dewy finish with this Futuredew product from Glossier. This long-lasting finish doesn’t leave you feeling greasy while still giving you a moisturized just washed you face look. 

TANOLOGIST TAN WATER 

You won’t believe it until you try for yourself. This Tan Water by Tanologist sets the bar high when it comes to an express tan. This odorless product gives you the results of a tan that goes on like a setting spray. It’s the perfect summer go-to for those always on the move. 

FENTY BEAUTY BODY SAUCE TINT 

Take on your glow with the Fenty Beauty Body Sauce Tint. Use on your face, body, or anywhere that just needs a little extra sauce for the ultimate glow. With an easy application, you’ll be shocked to see you don’t even need any makeup when you have a glow like this.  

RARE BEAUTY LIQUID LUMINIZER 

Just a few dots anywhere on the skin, and you’ll be amazed by not only the coverage but the formula as well. This Liquid Luminizer is soft the skin while holding impeccable hues of luxurious shine that turns your skin into shimmering gold. A little goes a long way, and it’s certainly a long-lasting glow that will last you on a fun summer night. 

Summer doesn’t have to be difficult when it comes to your skin. Take advantage of the rays and let your skin shine with products that keep the glow without the grease. Enjoy the season feeling free from the mask of makeup and get glowing with products that excite. 

Five Timeless Beauty Tips or Tricks

Show some neglected areas some love!

Switch up your beauty routine with a few timeless tips to enhance some of the most neglected areas of your body. Let’s be honest, we are all guilty of paying extra attention to the face more than any other body part, especially when it comes to skincare. Somehow we ignore the neck and eyebrows on a regular basis. While those two may get a little action, it’s certainly not enough. There needs to be a balance. Adopting a balanced skincare regimen will help you achieve the results you may be looking for in a timely manner if you’re consistent and patient. 

• Eyebrows: Aim for fuller and bolder eyebrows with castor oil. The growth will not happen overnight but at least you’ll get to ditch your brow pencil. Massage the oil into your brows daily. 

• Lip: When it comes to taking care of your lips, this is a two step process that includes using an exfoliant and nourishing agent on your lips. Scrub with brown sugar and moisturize with shea butter. 

• Hands & Neck: Moisturize your hands and neck with sunscreen. The Hands and neck are the biggest signs of age, but still the body parts are the most neglected. Try using sunscreen as well as an anti-aging skin serum. You won’t regret it.

• Armpits: This may come as a surprise but detoxing your armpits is really a thing. The habit helps with your underarm odor and eliminates deodorant buildup. Start by rubbing your armpits weekly with either witch hazel or apple cider vinegar.

Remember, to pay attention to skin overall. It’s the body’s largest organ, so stay hydrated, moisturized, and healthy with antioxidant skincare products or food. 

Jackknife Yourself to a Stronger Core

Add variety to your routine, but only if you’re up for a challenge.

If you’re looking to tighten your abdominal muscles, you may want to try the jackknife sit-up. There are several variations, and each one will challenge your core muscles more than other traditional ab exercises. In fact, this exercise also benefits your lower back from the manoeuvre, allowing you to become more flexible. 

 With so many ab exercises and equipment designed to strengthen the core, the jackknife sit-up is unique because it’s an effective move in targeting your lower stomach. You know, that part many of us try to hide with a peplum shirt or girdle. Yes!

Overall, the jackknife sit-up is an excellent way to work your 'six-pack' muscles, and after one set you’ll certainly feel the pain but don’t give up!

Follow these steps: 

1. Lie flat on your back with your arms extended straight behind your head.

2. Bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. 

3. Lower your arms and legs back to the starting position.

4. Repeat 10 times.

Eat Your Way to Beauty & Fitness

Looking for an instant glow, healthier hair and clearer skin? Then go to your kitchen and ditch the processed foods, snacks, and sugary drinks. Your body is a temple and should be treated as such. So as we quickly approach 2021, be sure to take a look at your diet, if you’re looking to make beauty and fitness a priority in the new year. Beauty starts on the inside. Make sure the next time you go on a trip to the grocery store; stock up on an abundance of greens, superfoods, and colorful items such as berries and carrots. It won’t hurt to include multivitamins as you eat your way to beauty and fitness. 

Some of my favorite quick fix meals are below: 

1. Cucumber Canapés with Salmon. Garnish with Dill Sprigs

2. Spinach, Kale, Strawberry, and Feta Salad. I strongly suggest Brianna’s Blush Wine Vinaigrette with this meal.

3. Cucumber, Roma Tomatoes, Red Onions, Red Peppers, with Dill (sprigs) Salad. Top off with vinegar and olive oil.

Beauty Quiz: Know the Skin You’re In

What’s your skincare regimen?

Sometimes we can become beauty product junkies when we follow the labels on popular brands we believe will fix how skin. However, the key is knowing your skin. Take the quiz below to find out more about skin, and then make a dermatologist appointment.

Embrace Beauty with Natural Soap

Natural soap enhances your beauty and can minimize exposure to toxins.

When it comes to beauty, what we put in our bodies or on our skin are both important. In fact, inner and outer beauty depends on good health which means beauty is closely related to wellness. 

Let’s take a look at natural soaps which are made up of organic ingredients including various blends of oils, shea butter, and plant-based components. Natural soap hydrates the skin, decreases stress and can even cure dry or itchy skin conditions. 

Erica Singleton of Philadelphia discovered the benefits three years ago, after she went into a deep depression not long after giving birth to her daughter. She was even driven to go to a psychologist who encouraged self-care on her end. Erica’s self-care journey led to lots of praying, deep thoughts, and showers with natural soaps. It was during that personal time she realized health encompasses mind, body and soul.  So she decided to go into the natural soap business, encouraging women to mentally escape, as natural soaps are good to use for aromatherapy too. 

“I just love the way natural soaps make my body feel, and make me feel refreshed,” said Singleton, the owner of SheScape. “My goal is for women to find that place where they can focus on wellness or just mentally escape.” 

The shower is where Singleton gets to mentally escape. According to her, natural soap can instantly improve your mood whether you take a shower in the morning or evening. 

Singleton said she was also motived to live a healthier lifestyle after three of her sisters were diagnosed with cancer all before the age of 40. Natural soaps are believed to minimize exposure to toxins and can help you avoid chemical absorption often linked to different cancers and other diseases.

“I needed to take ownership of not only what I was putting in my body but on my body,” Singleton said. 

In short, Singleton said great benefits are associated with natural soaps. They are loaded with antioxidants, have healing properties, helps to maintain the PH level of your skin, are an ideal choice for vegans and easy to customize with SheScape.

Choose Your Best Type of Exercise

The Perfect Workout?

Test yourself and find out which exercise type suits your personality.

You’ve made the decision to finally workout and change your eating habits. We’ve all been there but now what? One important thing to note is that when you begin your new journey, please know that your new lifestyle doesn’t end once you’ve achieved your desired results. Healthy living is commitment and it takes discipline. You’re here so that’s the good news and you’re in the right place. Which type of exercise is best for you? Take the quiz below. 

Five Reasons Why You Need a Pair of Boxing Gloves

Some gyms are closed and many people have turned to virtual workout classes during the Coronavirus pandemic. However, boxing is a fitness trend you’re sure to a gain a lot from if you partner with someone with a mask, of course. It’s an aerobic exercise that gets your heart pumping and muscles toned. It’s actually one of those activities that fitness trainers would recommend because boxing also helps to lower the risk of metabolic syndrome. That’s right. Throwing a few healthy punches like shadow boxing can benefit those who are at risk of getting diabetes, hypertension and heart disease. That’s enough to get anyone to buy a pair of boxing gloves. 

Need a little more convincing? Well, here are five more reasons you should grab some boxing gloves. 

• Burns calories fast

• Lifts your mood

• Reduces stress

• Self defense training 

• Builds confidence 

Need a butt lift? Try this exercise.

Strengthen your backside

Glute Bridges

Many people have abandoned their workout routines due to the Covid-19 pandemic. You’ll be surprised to find out that some of your closet friends who are self-proclaim fitness junkies are slacking. No judgement here, because I’m certainly one of them. However, the goal is to get right back on track. Before the pandemic, this 5’3, 130 pound gal worked her way up to squat 100 pounds. I was finally enjoying the gym and didn’t crack at the first pinch of pain. Now, like some, I’m getting back in the groove of things and your biggest muscle group (glutes) is a good start. Squats, lunges, leg raises, and glute bridges are prime exercises to hit all the muscles that make up your booty. I’d like to start with basic glute bridges. The exercise involves raising your butt and hips a few inches off the floor. It’s important to keep your shoulders grounded. There are many variations and it’s important to nail down proper form and technique.

Below is an example of basic glute bridges where you lift one leg at a time off the floor at 45 degrees.

Fitness is Mental Wellness

Exercising your mind is just as important as physical exercises. While it feels good to be fit, there’s an even greater feeling when you’re mentally stable. So what has your attention these days? I understand we that may not be able to be our best selves all the time, but we can aim toward mental wellness. What we meditate on influences how we live. Sometimes, it’s good to take each day as it comes and focus on the things you can control. There is much that we cannot control right now, but how we talk to ourselves during these challenging times can either provide a powerful buffer to difficult circumstances or life in general. The Covid-19 pandemic alone can cause a lot of stress for many of us but you can ask for help or begin now to make mental wellness not only a part of your fitness routine but a priority. 

Heart Healthy Food to Keep You Beautiful & Fit

Ready to start a heart healthy lifestyle?

You can boost nutrition in meals, have glowing skin and stay fit all at the same time.

There are plenty of tasty foods that work to keep our hearts strong and safe from having a heart attack. While many of us have been forced to readjust our healthy lifestyles during the coronavirus quarantine, that doesn’t mean we have an excuse to eat bad or skip our daily exercise routine. Bad decisions today could cause us problems in the near future. Below are a few foods loaded with with heart-healthy nutrients that help to satisfy that sweet tooth and trim the waistline. Now, that’s intriguing.

1. Flaxseeds

2. Walnuts

3. Dark Chocolate

4. Avocados

5. Apples

6. Berries

7. Salmon

8. Oatmeal

9. Spinach

10. Kidney Beans

11. Olive Oil

12. Asparagus

13. Green Tea

14. Whole Grains

Keep in mind to cut back on fatty foods that we all tend to enjoy too much such as pizza, cheesesteaks and burgers. Instead choose unsaturated fats as well as low-fat or non-dairy options. The goal is to reduce your risk of developing cardiovascular disease by eating the above foods. Be sure to also control your portions. Don’t starve yourself, you can eat large portions of low-calorie foods as long as they’re nutrient-rich fruits and vegetables.

Turn your Gym Routine into Housework

Burn more calories with housework during coronavirus quarantine.

While public gyms remain closed during the coronavirus craze, people can still stay fit at home. The twist is simply doing your chores. Remember the key is to burn calories and you can do just that, if you put in the effort. The more you put in, the greater the benefit. Just set aside about three hours and you’re sure to break a sweat. Studies show that a few hours of housework can help trim the waistline and burn those unwanted pounds. 

So no need to be a couch potato. Instead, let’s get to work. Yes, your housework!

Below is a little motivation.

Make the Bed: Yes, let’s start here. This should take about 30 minutes and you can burn up to 150 calories as if you were on the treadmill jogging for 10 minutes. First remove everything from your bed and start with a blank slate. This helps with making your bed correctly. Next, grab clean bedding and if they’re already clean, shake out or fluff your sheets, blankets as well as your pillows. Next, vacuum your mattress or wipe clean the best you can. Now, let’s add everything back on. Add the fitted sheet, then the flat sheet and fold it down toward the foot of the bed. Now, place your comforter or duvet cover onto the bed with the top edge folded down from the headboard. Time to add all of your pillows and decorative bedding and fluff once more. Add to the ambiance by lighting a candle. 

Clean the Windows: You can spend 30 minutes doing this chore and burn 130 calories depending on how much arm work you put in. This is the equivalent to doing 20 minutes of Hot Yoga. Start with a bucket of water. You can add dishwashing liquid, rubbing alcohol and white vinegar to achieve spotless windows. Grab a sponge and start cleaning the inside of the windows. Wring out excess water and wipe again. Next wipe the windows dry with a lint-free cloth. Now, repeat these steps on the outside of the windows. Finish by wiping clean the window sill with a separate rag. 

Load the Dishwasher: This is a light chore and workout. Doing this will help you burn 100 calories. That’s like doing 30 minutes of light stretching in between workouts. This doesn’t take a tutorial. Just be sure to rinse off tough food stains and start loading your dishes. 

Climb Stairs: Get ready to burn 285 calories with this in-house workout. No matter the size of house, you’re sure to break a sweat with this one. All you need is 30 minutes to climb or run up and the down your staircase. This is like 20 minutes of jump rope. Treat this like a real workout and put on your exercise gear. 

Painting: Honestly, I dread this the most. This takes a lot of time because of the prep work it takes to do the job. However, you can start small with a room or accent wall in the house. Give yourself 30 minutes of painting and you’ll burn 160 calories or you can always go for a walk in the neighborhood for 25 minutes and burn the same. 

Wash the Car: Cabin fever can get the best of anyone over a long period of time.  So why not do some chores outside and get some fresh air. All you need is about 30 minutes to wash your car in order to burn 140 calories. It’s a good move since that is about how much you would burn in a Pilates or Yoga class. 

Housework can’t compare with your usual cardio workout but it will definitely get you moving enough to burn calories. If you want to tone your arms in the process, then concentrate on more energetic chores such as sweeping and mopping. You’ll start to see changes especially if you stick with your chores. 

How to Make Exercise a Habit.

It’s tough to sometimes develop an exercise routine. But to establish any habit, you must first make the decision to stick with your goal. Did you know, it takes 21 days to renew your mindset? That means 15 minutes per day, 7 days per week, for three weeks to train cognitive functions such as memory, attention and speed. Challenge yourself and try. A few years ago, you would never catch me at the gym. However, I’ve learned a few things on my journey to a healthier lifestyle that may be worth copying. These things led me to making exercise a habit and I don’t regret it. 

1. Set a time and get on a schedule-Are you a morning or evening person? That’s important to know. I used to head to the gym at 5:00 a.m. but now I’m on an evening schedule. Just be sure to lock in a time and stick with it. It’s easy to put things off, but if you do, you won’t develop a daily exercise habit.

2. Start small. I started off with classes and eventually transitioned into weight lifting. Also, you don’t have to spend hours in the gym. Spend at least 20 minutes there until you get comfortable. Once you’ve reached a certain level of comfort, later work on increasing the intensity of your exercise routine.

3. Mix it up. Make your exercise routine an interesting one. Don’t be afraid to work different muscles. Take a swimming class one day and yoga on another. Whatever you do, don’t allow yourself to become bored in the gym.

4. Pick a rest day. Recovery is important. If you ever feel like your body is too sore to move around, just take time to rest but not for too long. One rest day is acceptable. The key is to do something every day, by getting your body used to daily exercise, and forming a habit. So if you have to, try stretching on your rest day. 

Create and Exfoliate: DIY Body Scrubs

As we age, our skin requires a little more attention, especially if you’re trying to keep your skin soft and smooth. The answer is to exfoliate. It’s actually the key to keeping your skin vibrant and healthy. Exfoliating removes the top layer of dead skin cells, stimulates the skin and improves the efficacy of topical treatments. In regards to topical treatments, that means if you exfoliate your skin before applying a cream, the cream will be able to penetrate more deeply instead of sitting on the surface.

There’s no need to go out and spend a fortune on beauty products and body scrubs either. Instead, choose some of your favorite ingredients to make your own homemade body scrub. 

Tools for a DIY body scrub:

• spoons for mixing

• bowls

• measuring cups

• a carrier oil, such as jojoba oil or olive oil

• essential oils, optional

• sealed container for final product (scrub)

Check out my favorite DIY body scrub that’s beneficial to the skin, eases tension as well as easy to make.

Brown Sugar & Sweetness Scrub

• 1 cup sugar (a combination of organic pure cane, brown pure cane, turbinado, etc.)

• 1-3tablespoons, jojoba oil

• a few drops of your favorite essential oils such as lavender or lemongrass 

INSTRUCTIONS

• Mix: Place sugar in container of your choice and add the oil 1 tablespoon at a  of oil to mix. Do not add too much oil or the scrub will be soupy. If the mix is too watery, the sugars will dissolve and the scrub will not exfoliate the skin.

Apply the body scrub in the shower or bath. Gently massage the scrub into your skin in a circular motion and rinse it off thoroughly with warm water. Be mindful not over exfoliate. You don’t need to do this everyday. Over exfoliating your skin can leave it dry, sensitive, and irritated. Try to exfoliate your skin two to three times a week. If your skin becomes irritated then, only do so once a week. If you have a skin condition, please talk to a dermatologist.

The Perfect Red Lip: How to achieve it?

A red lipstick is like the perfect accessory to any outfit especially a black dress. It’s an energizing color that adds to a woman’s confidence, class and sex appeal when she paints her lips. It can be worn day or night. However, finding the perfect color can be tough when it comes to your undertone. I typically mix two red tones to achieve my perfect lip. Below are few tips if you’re searching for what’s right for your complexion. Different shades and undertones call for some mixing and matching, so let’s get started. 

1. First, know the texture you’re going for. I live for a great matte lipstick. The color tends to be more rich. In regards to texture, you have a choice of cream, matte or gloss. I love a good gloss only when I’m looking for a clean, more natural look. 

2. Experiment with different shades. Sometimes, I go for the bright reds in the beauty section. Most of the time, you’ll end up with a various shades of red. Don’t be discouraged just be sure to get creative with your pallet by layering and mixing cord to fit your complexion. Some people can find one particular red lipstick to fit their skin tone while others have to deepened or lighten with brown, beige, pink, or wine colors underneath.

3. Finally, always keep your lips hydrated and exfoliated.  It only enhances the color and consistency when the color can easily be applied.

Muah! 💄💋