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