15 ways exercise sends your health soaring

Be happier at work - You can think more clearly, get more done, and interact more effectively. Less likely to miss work due to illness

Improve your vocabulary - Getting your heart pumping increases blood flow, delivering more oxygen to your brain. It also spurs new growth in the areas of the brain that control multitasking, planning and memory.
Get natural pain relief - exercise release endorphins and makes you less vulnerable to tiny tears in muslces and tendons.
Feel sexy at any size - the simple act of exercising can make you feel positive about how you look due to the release of feel good hormones. It can also increase your libido by increasing blood flow to your genitals

Lower dental bills - Those who exercise more regularly are less likely to produce periodontitis, a gum disease thats more common as you get older.
Unlock hidden energy - Moving your body increases energy and reduces fatigue. Regular exercise boost certain fatigue-fighting brain chemicals.
Shrink stress fat - exercise lower levels of hormones such as cortisol that pormote belly fat.
Slash cold risk - it boosts your immune system helping your body fight off cold bugs and other germs.
Improve vision - an active lifestyle can cut the risk of mucular degeneration
Reach the deep sleep zone - its shown that those who exercise more regularly get can average of 48 minutes more sleep a night

Never get diabetes - exercise improves the body's ability to release insulin and control blood sugar, therefore preventing diabetes.
Eliminate belly bloat - Increasing your heart rate and breathing stimulate the natural contractions of the intestinal muscle, helping to prevent constipation and gas buildup by expediting digestion.
Save your heart - exercise lowers your levels of c-reactive protein which is an imflammatory blood marker linked to heart disease
Add years to your life - being physically fit can actually change how your body works. Vigorous exercisers have longer telomeres, cellular biomarkers that shorten as we age compared with healthy adults who rarely work out.

Survive breast cancer - it not only reduces the risk but can save your life if you are diagnosed. Overweight women who were exercising more than 3 hours a week before they were diagnosed were 47% less likely to die than those who exercised less than a half hour per week.

whats your age group?

so how old you are depends on what you need to do with your skin, and how you need to look after it. though we can't turn back time. it is best to start at a young age so if you can start early.. if not, well dont think that what you do now won't help cause believe me it will.

20s - the most important thing to do at this age is SUNSCREEN. so start protecting your neck, hands, chest as well as your face. If you're likly to stay up all hours of the night drinking and smoking, kick start anti aging by using a serum at night that contains vitamin C to help fight free radical damage.

30s - as you get older you skin only exfoliate every 35 days naturally instead of every 14 in your 20s. so this is why its important for you to exfoliate two to three times a week. If you have drier skin, twice a week is fine, if its more oily, then three times a week will help. Add a retinoid to your skin care routine at night to help improve your overall texature

40s - lines of movement aren't going away as easily as they did in your 30s, so you'll need to add moisture and collagen-building ingredients into your routine. Peptides is an ingredient group that is helpful to rebuild collagen assisting in hiding those lines.

50s - Loss of tone and sagging are the biggest issues, consider talking to your skin care therapist about laser treatments and other non-evasive or evasive skin rejuvenation options. Ensure your using a peptide and retinoid.

As you get older, don't take away the fact you need to use sunscreen. You should be protecting your skin and your children's skin from day one, this will be your best tip to slow down the aging clock as well as avoid skin cancer.

qualified beauty therapist.

this is the face of a qualified beauty therapist, passed my final assessment yesterday. woop.

got milk?

To help reduce redness on your face, soak a clean washcloth in cold milk and place it over your face for 10 minutes. "Milk contains proteins, fat, amino acids, and vitamin A--all of which reduce redness and calm irritated skin," says David Bank, MD, a dermatologist in Mount Kisco, NY. Bonus: The lactic acid in milk exfoliates, so skin looks soft and glowing.

wedding make up

my first wedding make up was done on the weekend for the beautiful bron, who was getting married to richard. im hoping to get a couple of the professional photos, but these are some of the ones of took on my camera, prior.

extra make up tips

To maximize your mascara, wipe the brush with dry paper towel every fortnight to keep it performing like new, loosen the formal by running the tube under water with the lid closed and don’t ever pump the mascara as it dries it out.
It is best to start apply mascara at the base of your lashes and work your way up.
For a more natural looking make up, use products with water in them as their first ingredient such as light weight foundations and tinted moisturisers.
Your lips get dryer with age, but tinted balms and lipsticks bring back moisturise and 75% of women say that lipstick boost their confidence
Define your eyes with a waterproof eyeliner if glitter and mascara irritates your eyes.
To look good in photos, overdose in mascara, contour under your cheek bones and underneath the chin and lighter powder down the centre of the face to highlight.

quick note on your toes

Remember to take care of your feet, have a weekly soak and scrub especially if you spend hours on them. Daily scrubbing can be healthy for your feet especially if they don’t see the light of day during winter, take some time to push back cuticles as well.

Toe nails should be clipped short and filed in a square shape to prevent ingrown nails, treat any fungal or peeling that occurs, as well as ensuring you were shoes in a shower that’s not your own. Avoid letting the professionals cut your cuticle, you want to steer clear of any infections.

beauty myths and their facts

There is no collagen cream that can replace the loss of collagen in your skin. We lose the collagen through aging, sun rays and cigarette smoke, pollution and stress and it can be only stimulate or replace by injections, no creams.

Mixing two sunscreens to get a higher protection doesnt work, you're better off using a sunscreen with a high SPF in the first place.

That pot of salon wax isn't sanitary, it's like double-dipping. Your putting germs back into the pot, so if you see a therapist go to double dip, tell her to use a new stick every time. Or maybe you should find a better salon.

Shaving against the hair growth gives you a closer shave. Though if you are prone to ingrowns, it's best to shave in the direction of grows as it prevents the bumps.

Blackheads are not caused by debris build on your skin, if this were the case washing your face regularly would help this. They are actually caused by oil and slouched-off skin cells getting trapped in the follicle on the way to the skin's surface which forms a plug that fills the pore and appears dark in colour. Use a saylicle acid to remove these.

You'd think that post wax exfoliation aggravates the skin but gently exfoliating the top layer is essential for prevention of ingrown hairs. Just use something gentle for the next three days to not cause too much iritation .

Apply vitamin C topically can help produce more collagen by stimulating collagen synthesis which can help reduce wrinkles and improve skin texture. Use it on your face, neck, decollete, arms and hands.

Having sex does help fight aging, the hormones that are released during and after sex are anti-inflammatory and fight aging and stress hormones.

There is something you can do with creepy skin, the topical peptides can help improve the appearance.

Caffefine in beauty products can perk up your skin. This ingredient is known to repair stretch marks and fine lines by vasoconstricting or closing blood vessels, temporarily helps reduce the apperance of sagging, and puffy skin.

Nail files do need santising whether they are metal or cardboard, they can potentially carry deadly bacteria, fungus and yeast. Ensure that they are rubbed with an alcohol wipe after each use.

Sun damage is the main culprit for skin aging, about 80 percent. Overexposure to the sun can break down collagen and elastin in skin and cause more wrinkles and pigmentation to occur.

Eye drops don't always make your eyes look brighter, because if you overuse them they are prone to cause more redness. As you are vasoconstricting the blood vessels to cause the eyes to look white, if you over-constrict them you can have rebound redness.

Botox and fillers are two seperate things that lessen the apperance of wrinkles. Botox relaxes the muscles that is creating the wrinkle whereas fillers fill in the wrinkle with product.

Toothpaste isn't a safe way to get rid of pimples, while it is helpful in drying out pimples, the fluoride can actually burn your skin. Instead mix a little cornstatch and water and dab it overnight.

Having a vegetarian diet can help prevent aging further as eating a mostly plant-based diet is an important factor for your internal health from your diet to your stress level.

Oil isn't the best moisturiser for dry skin, as the cause of most dry skin is under-exfoliating; if you dont get rid of the dead skin cells on top then oil won't penetrate pass the dead skin cells and may clog pores and cause other problems. The best thing to do is exfoliate then use a moisturiser with hyaluronic acid which draws water in or primrose oil which prevents water loss.

Shaving does not affect the thickness of your hair, that is determine by genetics and what's happening in the follicles deep beneath your skin. Shaving causes the hair to be more blunt therefore re-growth is more obvious and feels course to touch.

Wearing too much make up can actually make you look older instead of the making you look younger. If you are aging avoid powders, instead use sunscreen, some blush and do up the lips and eyes a bit.

make up update

DIY hair care from your pantry

Apple Cider Vinegar - It's a great way to detox your hair, as it works brilliantly to cleanse and remove build up. Pour one cup over your hair once a week before shampooing.

Beer - Although you may smell like a bar, the proteins found in beer work to smooth the ridged and chipped cuticles of your hair. After you have shampooed and conditionered your hair, rinse it with a dark stout beer. Do this once a month

Chamomile Tea - Feeling dull? Chamomile Tea adds shine and brightness to your hair without damaging it, as well as relieves any itchiness. After brewing a cup of tea, put the leftover tea bags and lukewarm water into a spray bottle. Shampoo and conditioner as normal, then spray on the mixture. Comb it through with a wide tooth comb and dry your hair in the sun. You can use the mixture once a week without causing any damage.

Olive Oil - Want softer, silker hair? massage olive oil into your scalp and down the lengths of your hair, and then wrap your hair in a warm towel for half an hour. The oil will add mositure to your locks, leaving them smooth and shiny.

Pumpkin - A homemade mask is wonderful for mositurising and rehydrating your hair. Cut a small pumpkin into quaters, boil for 20 mins, then mash. Add a cup of plain yoghurt and mix well. Apply to your hair and leave on for 10 to 15 minutes before using shampoo and conditioner as usual.

beat the bloat

Check out the following cheat sheet to beat the bloat.

Culprits:
Carbonated drinks: many people blame carbohydrate-rich foods like bread and pasta for bloating, when it fact, some of the biggest causes are carbonated drinks, such as soft drink, sparkling water and beer.
Fruits and vegetables: these, which are regarded as healthy foods can also contribute to gas accumulation in the stomach and the large intestine, resulting in a bloating effect and discomfort in the abdomen. Some of the worst offenders are broccoli, brussel sprouts, cabbage, apples and pears.
High-fat foods: also big culprits when it comes to feeling sluggish and weighed down. The high-sugar, high-fat foods you find in take-away outlets often don’t digest as well as healthier foods and can contribute to stomach discomfort immensely.
Overeating: finish eating before you start to feel too full! Remember, your food keeps digesting after you stop eating, so if you’re still eating when you feel full, it’s only going to feel worse in 10 minutes time.

Cures:
Drinking water: though it sounds pretty obvious, drinking at least 8 glasses of water a day can help to pass food through your system more efficiently, leaving less time for bloating.
Eating slowly: rushing your food causes it to all digest at around the same time – which means you’ll start to feel full all at once and probably feel some discomfort.
Herbal tea: herbal teas like chamomile and peppermint tea have been proven effective in treating bloating at the source. Both are known to be used as relaxants to calm the nervous system, soothe gastrointestinal disorders, and ease menstrual cramps.
Metamucil: this supplement works in five different ways to assist your body in feeling healthier. Made from 100 per cent natural fibre, it works to cleanse your insides, help your body’s detox process, and in turn make you feel lighter and more active. It also helps to maintain healthy cholesterol levels – all you need is a tablespoon with juice each day!
Activia yoghurt: containing Bifidus ActiRegularis, when consumed daily it helps to reduce digestive discomfort such as bloating and gas accumulation. Activia yoghurt also contains no gelatin, so you won’t feel heavy or sluggish!