Tips For A Better Sleep!

Are you having troubles with your sleep at night? Do you sleep to late, wake up to early, regret it the next day, and follow the same cycle over and over again? Well, this problem stops here. Try this amazing tips in order to improve your sleeping.

1. Try to maintain a sleeping schedule. Our brain and body can be trained to feel sleepy and to wake up in a determined hour, wee just need practice. This schedule should include weekends also.

2. Set the Mood. Turn off the lights, TV, radio, etc. get into some comfy PJ's and grab your favorite blanket and pillow.

3. Don't exercise before sleeping. Exercise makes a production of endorphins. Endorphins make you happier, give you energy, etc. Exercising at night will 

4. Avoid Caffeine. Of course, caffeine is known to be an energy booster.  if you feel like drinking coffee/tea drink a decaf one.

5. No Cigarettes. Nicotine, a substance included in cigarettes, cigars, etc. is an stimulant drug. This will keep you awake. Avoid smoking for about 2-3 hours before sleeping.

6.  Temperature. Keep your room to the perfect temperature for you. It shouldn't be too hot neither too cold. This will avoid those midnight wake ups.

7. Deep Breathing: Close your eyes, relax and take some deep breaths to enter into the sleeping mood.

Running Tips (Beginners)

As I've mention before in this blog, I will be in a running race pretty soon. I am entering to this whole new world of Athleticism and I am really enjoying it. In this entry I'll share what I've learn in this few weeks about running.

1. Hydrate: Remain hydrated. Your muscles need water in order to work and avoid cramps. You should drink water 30 min. before you start running to avoid stomach-aches, cramps, etc.

2. Stretch: Stretch you muscles (without bouncing) but don't overdue them. Stretch them enough to loosen up and perform better.

3. Tempo: Runners who are just starting don't have that much endurance as the ones who have time in this. Keep your own pace, time will give you endurance and speed.

4. Arms: Your arms should move in an imaginary vertical line that goes from your hips to your chest. Keep you elbows closed and alternate your arms with your legs.

5. Get out of your comfort zone: Just get out of it! Pursue your goals and demand a little more effort to yourself.

Ballerina Bun

I've always been a huge fan of buns. They're comfy, Athletic, look  great, etc. Specifically ballerina buns are a way to look classy yet feel comfortable. The great thing about this look is that suits any occasion! Wether you're performing ballet, or going to the movies, or dinning at a luxurious restaurant; this hair style suits perfectly. Another plus for this hair style is that it only takes a few minutes to do. Seriously guys, what's better than looking great in a short period of time?

1. Damp your hair a little bit and comb through it to avoid any knot.
2. Comb back your hair and make a ponytail. Secure it with an elastic ( the ponytail should be as high as you want the bun to be.
3. Give a little volume to the hair using a comb (brush up and down)
4. Twist the hair arrume the base of the ponytail5. Tuck end underneath the base of the ponytail
5. Secure it With an elastic and secure it with bobby pins6. Apply hairspray to all those baby flying hair

How to Bust Stage Fright

Many of us performers are really talented but have troubles while standing in front of an audience. We all feel butterfly's on our stomach before performing, that's kind of unavoidable, but some might even paralyze because of the nervousness.
Tips against stage fright:

F - Focus on your most powerful Experience
Think about the your most memorable and powerful experience. We all have that memory that makes us smile every time we remember it.
Relive your most powerful experience and feel the confidence and power flow through your veins again. this tip will make you perform with this power in your heart.

E - Energize Yourself
You’ve adrenaline pumping through your veins. 
An adrenaline rush is a built-in defence mechanism for human beings. It is a natural response mechanism that allows us to fight or take flight in the event of danger. That explains the heightened sensitivity we have when we are nervous and excited.
My suggestion for handling this adrenaline rush anxiety involves harnessing this nervous energy and make it work for you!  presentations?
MOVE AROUND! Is there really a need to bolt yourself to the ground? I’ve found that walking around the room and gentle gesticulating from time to time allows me to dissipate my nervous energy. 

A - Acknowledge Your Fears
Fear is here to protect us, not paralyse us. Don’t run away from being afraid! Acknowledge it as being part of you… use it to identify the possible pitfalls, then work to plug those loopholes that may most likely  go wrong during your presentation.
Being prepared and the knowledge that you’ve covered most angles will prepare you and leave you assured that things will go to plan. 

R - Relax… BREATHE!
Take deep breathes and Regulate your breathing! Let the breathing regulate and calm your heart rate!

B - Believe in Your Value!
You’ve got to believe in the value of your message!

U - Understand the Audience
Understand that the audience is waiting for a good show and that they dire you for being on stage, no matter what you're doing.

S - Smile!
Studies have proven that changing one’s physiology will have a pronounced impact on one’s mental state. 

T - Talk to Yourself
Talking to yourself encouraging powerful ideas is a way to relax and calm down a little bit.

E - Enjoy Yourself!
Get out on the stage and seek to have fun! Perform for yourself!

R - Rejoice!
Imagine yourself performing, think about the satisfaction of your audience and your own.

Don't try to be better than anyone but yourself. Remember to enjoy every second of what you're doing. Smile, breathe, and succeed.

After-Sun Hydrating Face Mask

Today I was training was training for a marathon. I will be running this Friday and everything is going great, except for the fact that I'm exposed to the Sun rays for long periods of time. I always apply sunscreen lotion, but today it wasn't enough. My skin was pretty dry and burnt, so I decided to make a face mask.  I will share this hydrating facemask with you, it works great. 

Ingredients:
1/2 cucumber
1 1/2 - 2 tbsp. oatmeal rolled oats (natural)
1 tbsp. Sour Cream

Instructions:
1. Mix thoroughly the oatmeal with the cucumber
2. Add sour cream and create a fine paste 
3. Wash face with a gentle soap.
4. Pat dry your face
5. Add mask to all of your face and leave for 30 min.
6. Rinse with lukewarm water
7. Voila! You're skin will now look and feel better

I'll leave you guys this other face mask if this recipe doesn't match your expectations http://homemadefacemaskrecipes.blogspot.mx/2012/01/after-sun-facial-with-carrot-aloe-and.html

Motivation

Performing arts and sports are definitely elitist. The pressure isn’t for everyone. Have you ever feel like quitting? Have you thought you’re not good enough? Have you ever said, “This is not my thing”? I’ve personally had. The fundamental basis you should have, not only at sports but also at everything, is motivation. We all have troubles, issues, droughts, etc. Motivation is that energy that keeps us optimistic although all we see is darkness. This entry has the purpose of reminding you all that bad times are momentary and necessary to get to the good ones. Don’t give up. Keep on fighting. Keep you goals set and pursue them. Remember that the result of your hard work will be shown later on.

How To Heal Up Bruises

Everyone dreams with having the perfect legs, but with our rushed life is kind of hard to avoid getting all bruised up. We all know that bruises on any part of our bodies are not even close to attractive. Therefore there are thousands of homemade remedies to cure them. Bruises are due to blood coming out of broken veins.

     1.     Ice it: Applying ice constricts the blood vessels and prevents more blood from seeping into the skin. Wrap an ice pack in a cloth and apply it to the bruise for 15 minutes.

     2.     Add heat: Take a hot bath or apply a cloth with warm water

     3.     Pop your feet up: keeping your feet at a higher than you heart’s location will help blood circulate better through your veins. This can help vanishing the bruise.

4.     Arnica: Arnica is a plant with soft hairy leaves. Nowadays we have lots of products that contain this plant due to the fact that Arnica swells inflammation, pain, irritation, etc. Apply arnica in gel over the area, take it in caps, apply it in creams, etc. Arnica is a miraculous bruise remover.

This is all for this entry. I hope it was useful.

Role Dancer Melanie Moore

                                I am HUUUUUGE fan of the famous 'So You Think You Can Dance' TV Show. I was watching the show a few months ago and saw the 'Total Eclipse of the Heart' choreography performed by the two all-stars: Neil Haskell and Melanie Moore. I instantly crushed in these two dancers. Watching this two role models dancing together in a duet is one of the most stunning things you’ll ever see in this life of ours.

Total Eclipse of the Heart- SYTYCD VIDEO

I did some research and Melanie’s Moore dancing career and life in general amazed me. Besides of having two job-offers by Lady Gaga and Kenny Ortega, I would like to share in this entry some curious facts about this great dancer.

Full Name: Melanie Kathryn Moore

Birthday: September 17, 1991 (21 years old)

Age in which she started dancing: 3 years old

Taken Classes of: Ballet, Tap, Musical Theatre, Lyrical, Contemporary Dance

Non-dancing hobby: Singing and Collecting Socks

Dream Company: Cedar Lake Contemporary Ballet

Best SYTYCD Performances:  “Turn To Stone”, “Total Eclipse of the Heart”. And “Game On”

Dance Idol: Choreographer Lauren Adams

Inspiration: “Life. Life is so beautiful, and if you really enjoy it, it’s going to show in your dancing.”

Advices: “Never doubt yourself. If you walk offstage feeling like you did a good job, that’s all that matters. Also, never get comfortable. Keep pushing yourself. That applies to everything, not just dance!”

Thank you Melanie for being such an inspiration for us dancers and for teaching us that perseverance is the key to success. Remember guys, don’t try to dance better than anyone but yourself. 

The 6 Magic Tips for Flexibility.

A MUST-HAVE not only for ballerinas, but also for athletes in general is flexibility. Flexibility is the capacity of adding stress to different joints of muscles and muscle joints without injuring. Unfortunately, this capacity is only acquired with practice, determination, and a little bit of masochism. Nevertheless, the results (ability to stretch, stylize body, etc.) are marvelous. The following list will help you with the gain of flexibility

    1.     Be constant: Practice your stretching daily; this will make your muscles capable of supporting more stress day by day.

    2.     Morning Cat Stretch:  A great tip for flexibility is to stretch immediately after you wake up. Stretching after long hours of sleep will give you more benefits than at any other time among the day.

   3.     Diet: Drink/eat a lot of milk, potassium, green leafs and protein. This will give enough nutriments to your muscles to get stronger, healthier, and less likely to have injuries.

  4.     Breathe: During the stretching, remember to breathe at all times. Your muscles need to receive oxygen in order to work. Breathing helps you liberate the pain caused by the stress of the muscle. You should remember that stretching makes you feel a little bit of pain due to the stretch of the muscle but you shouldn’t overpass, otherwise you’ll get injured.

  5.     Static Stretching: The key for gaining flexibility is to follow the following steps:

-       Stretch until you feel that your muscle is actually stretching

-       Stay static (without bouncing) and take approx. 10 deep breaths. Breathing will liberate the tension and will allow you to go a little bit further.

-       Go farther after each set of breaths, get out of your comfort zone

  6.     Always ask a professional: Investigate which exercises are the ones you need, know your limits, listen to your body, consult an expert to help you. In other words, keep it safe.