myhealthylife

• Spray or gently soothe oils into your skin and joints to promote muscle relaxation and to help alleviate stress

• Use melatonin which is a herb which aids in sleep, and naturally assists the body to help manage sleep cycles 

• Line your curtains blackout shades. Don’t let the light of the day interfere with your snooze session.

• Download a calming app to lull your mind into a soothing state; you will be surprised by how beneficial this can be, as they are specifically designed to aid 

• Experiment with breathing exercises at night. Sleep specialist, Sarah Howard, swears by this pattern: “deep breaths for three counts in and three counts out. I inhale and say ‘love’ to myself and exhale and say ‘fear’ to myself, so I’m inhaling all the love and positivity and exhaling all the fear and negativity”

• CBD gummies: Eat a CBD (natural oil) gummy before you go to bed, which can help lower anxiety and ease your nervous system. It’s the ultimate 2019 way to chill out.

• Keep scents of lavender by your bed. The subtle scent acts as aromatherapy, lending a helpful tool to drift off into a drowsy element.

Lavender ~

• _{Naturally calms and soothes the bodily senses}
• _{The pale purple flower is used for healing, cleaning, cooking, beauty, and fragrance} 
• _{Floral and herbaceous, lavender is loved for its whole-body calming and balancing benefits.} 
• _{Lavender’s history even includes legends that it was used to tame tigers and bears}

Orange ~

• _{“Feel radiant and uplifted by adding some zesty sunshine to your day. Refreshing yet soothing, orange can help brighten the skin while illuminating the positive in life.}
•  _{It’s traditionally used for relaxation, lifting a lowered mood, and cleansing and cleaning.}
•  _{The oil is cold-pressed from the peel of fresh, ripe fruit harvested from the evergreen orange tree.”}

Rose ~

• _{Rose is known to bring balanced harmony and comfort the mind.}
• _{Named the ‘Queen of All Flowers’ it symbolizes love and} 
• _{Wonderfully diverse, rose is used in everything from skincare to fragrances to desserts and luxurious baths, not to mention as a symbol of love and a regular feature in floral bouquets.}

Grapefruit ~

• _{Light and fresh, this uplifting citrus essential oil is rejuvenating for both the mind and emotions}
• _{Grapefruit awakens and encourages smoother-looking skin as it is a natural astringent}
• _{First known as ‘the forbidden fruit,’ grapefruit is a 300-year-old citrus hybrid known for its fresh, uplifting fragrance and sweet-tart flesh that is rich in vitamin C and lycopene.}
  
  

Fish – 

Benefits: 

• Full of omega 3 fatty acids which improve hydration and regulate oil production 
• Reduce inflammation which are the leading causes of redness and acne 
• Omega 3 fatty acids retain moisture in your skin which maintain the skins elasticity and keeps skin looking supple 

Berries – 

Benefits: 

• Full of fibre, which help to regulate blood sugar levels 
• Berries help the production of collagen fibres which make your skin smooth and clear 
• Antioxidants protect your cells, and darker berries are full of them! 

Nuts – 

Benefits: 

• High in Zinc minerals which helps to improve your immune system, and protect your skin against free radicals and pathogens 
• High in Selenium minerals which increase the number of infection fighting white blood cells 
• High in polyunsaturated fats and monounsaturated fats, which lower blood cholesterol 

Yogurt – 

Benefits: 

• Contain probiotics, which is a type of bacteria that maintains a healthy balance for our gut health
• Improves digestion 
• Lowers inflammation 

Garlic – 

Benefits: 

• Garlic cloves contain a bacteria chemical called allicin which reacts with our blood cells to kill of harmful bacteria and viruses 

Green Tea – 

Benefits: 

• Contains powerful antioxidants that combat the free radicals that are harming your immune system, and effecting your skin 
• Green tea has been found to possess a polyphenolic compound EGCG (epigallocatechin-3-gallate), which is anti-oxidant and anti-inflammatory in nature and helps reduces acne 

• Creates formation of collagen which is crucial in maintaining a healthy, youthful complexion 

How to – GOOD POSTURE: 

“Good posture is like having a secret weapon. It’s instantly slimming, a confidence builder, and allows you to move through life with grace and ease.” – Learn Shannon’s

Tips and exercises on how to achieve great posture from Hot Pilates founder, Shannon Nadi. 

Tip: 

Good posture stems from a strong core and back. Remind yourself throughout the day to engage your core, and keep your back straight, to engage these muscles. 

Exercise #1 

Rowing ~ 

How to: “Begin sitting with tall spine, legs lengthened out in front of you. Bring elbows into your sides, making blades with your hands. Inhale and reach the arms forward on an upward diagonal. Exhale and press the palms down toward the floor, feeling your spine get taller. Inhale and lift your arms all the way up to your ears, keeping your shoulders relaxed back and chest wide. Exhale and open arms up to the side, reaching your spine continually upwards toward the sky. Return to starting position and repeat sequence 10 times. Add 1-pound or 2-pound hand weights for an added challenge.”

Exercise #2 

Leg Pull Up ~ 

How to: “Sit tall on the mat with legs together. Bring your palms into the mat directly by your sides. Roll your shoulders back and down. Keeping your chest open, arms straight, and toes pointing down to the mat, lift your hips up toward the sky. Inhale and kick one leg up as high as you can without losing the height in the waist. Return the leg to the floor and switch legs. Repeat for 10 sets.”

Exercise #3  

Chest Expansion ~

How to: “Begin standing tall with arms extended long in front at 90 degrees, with your palms facing down. Inhale to press the palms back, simultaneously lifting the chest open. Hold your breath and turn the head to the right fully to stretch your shoulder and neck muscles. Repeat the stretch to the left and return to centre as you exhale, releasing arms back up to 90 degrees. Repeat four sets, alternating the starting direction each time. Add 1-pound or 2-pound weights or stand on your toes for added challenge.”

Hello beautiful people and welcome to my blog, where we focus on everything health. How often do you find yourself wishing you felt better, lighter, healthier? The aim of this blog is to expose you to ways in which you can improve your health, which in turn will allow you to live your life to the fullest, and encourage positive thoughts. We’ll give you our best tips on exercise, eating, sleeping and more so that you’ll effectively be able to live a life you love. Enjoy x imo