Changing Plain Jane

Este blog é sobre beleza, vida saudável e lifestyle. Tenho um interesse especial em beleza sem químicos nocivos.

This blog is about beauty, healthy life and lifestyles. I have a special interest in Green Beauty.

quarta-feira, 29 de julho de 2015

60 Small Ways to Improve Your Life in the Next 100 Days

Contrary to popular belief, you don’t have to make drastic changes in order to notice an improvement in the quality of your life. At the same time, you don’t need to wait a long time in order to see the measurable results that come from taking positive action. All you have to do is take small steps, and take them consistently, for a period of 100 days.
Below you’ll find 60 small ways to improve all areas of your life in the next 100 days.


1.  Create a “100 Days to Conquer Clutter Calendar” by penciling in one group of items you plan to declutter every day, for the next 100 days.  Here’s an example:
  • Day 1: Declutter Magazines
  • Day 2: Declutter DVD’s
  • Day 3: Declutter books
  • Day 4: Declutter kitchen appliances
2. Live by the mantra: a place for everything and everything in its place. For the next 100 days follow these four rules to keep your house in order:
  • If you take it out, put it back.
  • If you open it, close it.
  • If you throw it down, pick it up.
  • If you take it off, hang it up.
3. Walk around your home and identify 100 things you’ve been tolerating; fix one each day. Here are some examples:
  • A burnt light bulb that needs to be changed.
  • A button that’s missing on your favorite shirt.
  • The fact that every time you open your top kitchen cabinet all of the plastic food containers fall out.


4.  Follow the advice proffered by positive psychologists and write down 5 to 10 things that you’re grateful for, every day.
5. Make a list of 20 small things that you enjoy doing, and make sure that you do at least one of these things every day for the next 100 days. Your list can include things such as the following:
  • Eating your lunch outside.
  • Calling your best friend to chat.
  • Taking the time to sit down and read a novel by your favorite author for a few minutes.
6. Keep a log of your mental chatter, both positive and negative, for ten days. Be as specific as possible:
  • How many times do you beat yourself up during the day?
  • Do you have feelings of inadequacy?
  • Are you constantly thinking critical thoughts of others?
  • How many positive thoughts do you have during the day?
Also, make a note of the emotions that accompany these thoughts. Then, for the next 90 days, begin changing your emotions for the better by modifying your mental chatter.
7. For the next 100 days, have a good laugh at least once a day: get one of those calendars that has a different joke for every day of the year, or stop by a web site that features your favorite cartoons.

Learning/Personal Development

8. Choose a book that requires effort and concentration and read a little of it every day, so that you read it from cover to cover in 100 days.
9. Make it a point to learn at least one new thing each day: the name of a flower that grows in your garden, the capital of a far-off country, or the name of a piece of classical music you hear playing in your favorite clothing boutique as you shop. If it’s time for bed and you can’t identify anything you’ve learned that day, take out your dictionary and learn a new word.
10. Stop complaining for the next 100 days. A couple of years back, Will Bowen gave a purple rubber bracelet to each person in his congregation to remind them to stop complaining. “Negative talk produces negative thoughts; negative thoughts produce negative results”, says Bowen. For the next 100 days, whenever you catch yourself complaining about anything, stop yourself.
11. Set your alarm a minute earlier every day for the next 100 days. Then make sure that you get out of bed as soon as your alarm rings, open the windows to let in some sunlight, and do some light stretching. In 100 days you’ll be waking up an hour and forty minutes earlier than you’re waking up now.
12. For the next 100 days, keep Morning Pages, which is a tool suggested by Julia Cameron. Morning Pages are simply three pages of longhand, stream of consciousness writing, done first thing in the morning.
13. For the next 100 days make it a point to feed your mind with the thoughts, words, and images that are most consistent with who you want to be, what you want to have, and what you want to achieve.


14. Create a spending plan (also known as a budget). Track every cent that you spend for the next 100 days to make sure that you’re sticking to your spending plan.
15. Scour the internet for frugality tips, choose ten of the tips that you find, and apply them for the next 100 days.  Here are some possibilities:
  • Go to the grocery store with cash and a calculator instead of using your debit card.
  • Take inventory before going to the grocery store to avoid buying repeat items.
  • Scale back the cable.
  • Ask yourself if you really need a landline telephone.
  • Consolidate errands into one trip to save on gas.
Keep track of how much money you save over the next 100 days by applying these tips.
16. For the next 100 days, pay for everything with paper money and keep any change that you receive. Then, put all of your change in a jar and see how much money you can accumulate in 100 days.
17. Don’t buy anything that you don’t absolutely need for 100 days. Use any money you save by doing this to do one of the following:
  • Pay down your debt, if you have any.
  • Put it toward your six month emergency fund.
  • Start setting aside money to invest.
18. Set an hour aside every day for the next 100 days to devote to creating one source of passive income.

Time Management

19. For the next 100 days, take a notebook with you everywhere in order to keep your mind decluttered. Record everything, so that it’s safely stored in one place—out of your head—where you can decide what to do with it later. Include things such as the following:
  • Ideas for writing assignments.
  • Appointment dates.
  • To Do list items
20. Track how you spend your time for 5 days. Use the information that you gather in order to create a time budget: the percentage of your time that you want to devote to each activity that you engage in on a regular basis. This can include things such as:
  • Transportation
  • Housework
  • Leisure
  • Income-Generating Activities
Make sure that you stick to your time budget for the remaining 95 days.
21. Identify one low-priority activity which you can stop doing for the next 100 days, and devote that time to a high priority task instead.
22. Identify five ways in which you regularly waste time, and limit the time that you’re going to spend on these activities each day, for the next 100 days. Here are three examples:
  • Watch no more than half-an-hour of television a day.
  • Spend no more than half-an-hour each day on social media sites, such as Facebook, Twitter, and Stumbleupon.
  • Spend no more than twenty minutes a day playing video games.
23. For the next 100 days, stop multi-tasking; do one thing at a time without distractions.
24. For the next 100 days, plan your day the night before.
25. For the next 100 days, do the most important thing on your To-Do list first, before you do anything else.
26. For the next 14 weeks, conduct a review of each week. During your weekly review, answer the following:
  • What did you accomplish?
  • What went wrong?
  • What went right?
27. For the next 100 days, spend a few minutes at the end of each day organizing your desk, filing papers, and making sure that your work area is clean and orderly, so that you can walk in to a neat desk the next day.
28. Make a list of all of the commitments and social obligations that you have in the next 100 days. Then, take out a red pen and cross out anything that does not truly bring you joy or help move you along the path to achieving your main life goals.
29. For the next 100 days, every time that you switch to a new activity throughout the day stop and ask yourself, “Is this the best use of my time at this moment?”


30. Losing a pound of fat requires burning 3500 calories.  If you reduce your caloric intake by 175 calories a day for the next 100 days, you’ll have lost 5 pounds in the next 100 days.
31. For the next 100 days, eat five servings of vegetables every day.
32.  For the next 100 days, eat three servings of fruit of every day.
33. Choose one food that constantly sabotages your efforts to eat healthier—whether it’s the decadent cheesecake from the bakery around the corner, deep-dish pizza, or your favorite potato chips—and go cold turkey for the next 100 days.
34.  For the next 100 days, eat from a smaller plate to help control portion size.
35. For the next 100 days, buy 100% natural juices instead of the kind with added sugar and preservatives.
36. For the next 100 days, instead of carbonated drinks, drink water.
37. Create a list of 10 healthy, easy to fix breakfast meals.
38. Create a list of 20 healthy, easy to fix meals which can be eaten for lunch or dinner.
39. Create a list of 10 healthy, easy to fix snacks.
40. Use your lists of healthy breakfast meals, lunches, dinners, and snacks in order to plan out your meals for the week ahead of time. Do this for the next 14 weeks.
41. For the next 100 days, keep a food log. This will help you to identify where you’re deviating from your planned menu, and where you’re consuming extra calories.
42. For the next 100 days, get at least twenty minutes of daily exercise.
43. Wear a pedometer and walk 10,000 steps, every day, for the next 100 days. Every step you take during the day counts toward the 10,000 steps:
  • When you walk to your car.
  • When you walk from your desk to the bathroom.
  • When you walk over to talk to a co-worker, and so on.
44. Set up a weight chart and post it up in your bathroom. Every week for the next 14 weeks, keep track of the following:
  • Your weight.
  • Your percentage of body fat.
  • Your waist circumference.
45. For the next 100 days, set your watch to beep once an hour, or set up a computer reminder, to make sure that you drink water on a regular basis throughout the day.
46. For the next 100 days, make it a daily ritual to mediate, breath, or visualize every day in order to calm your mind.

Your Relationship

47.   For the next 100 days, actively look for something positive in your partner every day, and write it down.
48. Create a scrapbook of all the things you and your partner do together during the next 100 days. At the end of the 100 days, give your partner the list you created of positive things you observed about them each day, as well as the scrapbook you created.
49. Identify 3 actions that you’re going to take each day, for the next 100 days, in order to strengthen your relationship. These can include the following:
  • Say “I love you” and “Have a good day” to your significant other every morning.
  • Hug your significant other as soon as you see each other after work.
  • Go for a twenty minute walk together every day after dinner; hold hands.


50. Connect with someone new every day for the next 100 days, whether it’s by greeting a neighbor you’ve never spoken to before, following someone new on Twitter, leaving a comment on a blog you’ve never commented on before, and so on.
51. For the next 100 days, make it a point to associate with people you admire, respect and want to be like.
52. For the next 100 days, when someone does or says something that upsets you, take a minute to think over your response instead of answering right away.
53. For the next 100 days, don’t even think of passing judgment until you’ve heard both sides of the story.
54. For the next 100 days do one kind deed for someone every day, however small, even if it’s just sending a silent blessing their way.
55. For the next 100 days, make it a point to give praise and approval to those who deserve it.
56. For the next 100 days, practice active listening. When someone is talking to you, remain focused on what they’re saying, instead of rehearsing in your head what you’re going to say next. Paraphrase what you think you heard them say to make sure that you haven’t misinterpreted them, and encourage them to elaborate on any points you’re still not clear about.
57. Practice empathy for the next 100 days. If you disagree with someone, try to see the world from their perspective; put yourself in their shoes. Be curious about the other person, about their beliefs and their life experience, and about the thinking process that they followed to reach their conclusions.
58. For the next 100 days, stay in your own life and don’t compare yourself to anyone else.
59. For the next 100 days, place the best possible interpretation on the actions of others.
60. For the next 100 days, keep reminding yourself that everyone is doing the best that they can.

domingo, 26 de julho de 2015

50 Ways to Stay Motivated to Lose Weight

Is your motivation starting to wane? Never fear! We asked some of the nation’s top experts – doctors, psychologists, fitness experts, life coaches – to give us 50 of their best inspirational tips for staying motivated to lose weight.

Here’s what to do when you start losing steam, not pounds:

#1: Think wellness not weight loss. Do you only make good food choices when you are trying to lose weight? This could lead to rebound weight gain if you go back to your old habits once you’ve reached your goal. “You have to eat every day, so why not eat better every day?” advises Rania Batayneh, MPH.

#2: Set reasonable goals. Ask yourself if what you are trying to accomplish is reasonable. “Trying to achieve too much in too little time can actually set you back” warns Dr. Andrew Weil, Director of Integrative Health and Healing at Miraval Resort & Spa. Losing 50 pounds in 2 months is unreasonable, but losing 10 pounds in 2 months is.

#3: LIMIT but do not ELIMINATE. “Eliminating your favorite foods will just make you want/crave them more,” says Rania Batayneh, MPH. Instead, Batayneh suggests allowing yourself those less healthy choices, but finding a way to limit your intake (in portion or frequency) to avoid feelings of deprivation.

#4: Pace yourself. Taking on too much at once is a recipe for disaster. Instead of taking on a bunch of new tasks you aren’t exactly looking forward to (a new exercise plan, new strict eating regime), why not take bite-sized action steps? “Work on a task you’ve been postponing for ten minutes and then decide whether or not to continue. If you discontinue the task, schedule another time to get it done” suggests Dr. Andrew Weil, Director of Integrative Health and Healing at Miraval Resort.

#5: Try tipping your scales with blue. Did you know that the color blue is a known appetite suppressant? Why not use a little color to help you stay on track? “Eat your dinner on a blue plate and you’ll discover that you need less to feel full,” advises color intuitive expert Elizabeth Harper.

#6: Take stock of any and all of the positive changes new eating habits have brought you. Instead of focusing only on the changes you aren’t seeing yet (i.e. a drop in your scale weight), focus on the benefits you are noticing, like saving money by not wasting it on junk food, or your increased energy level from exercising, advises Valerie Berkowitz, author of The Stubborn Fat Fix.

#7: Celebrate the small victories! “Remember that fitness is more like a marathon than a sprint,” advises certified trainer Stacy Berman. “By setting small weekly or monthly goals you will be able to track your progress which will keep you motivated to continue as you reach them and step by step” says Berman. And once you’ve achieved a goal, no matter how small, celebrate it! You don’t always want to feel like you are far away from the finish line – celebrate each milestone as you achieve it along the way.

#8: Wear red to get going! “If your energy is low and you feel lackluster about a project or event (or working out?) then wear red,” suggests color intuitive expert Elizabeth Harper. According to Harper, red energizes your system, boosts your confidence and empowers you to action.

#9: Trick out your tracksuit! “Buy yourself some stylish workout gear that makes you look good”, suggests Kate Brown, Community Director for Daily Burn. “When you look good, you’ll feel good,” says Brown. Plus, you’ll be much more likely to put on your new gym outfit on those rough days (when its cold out/you are tired/its that time of the month, etc).

#10: Drop the “perfect” mentality. Did you slip up? Have a moment of weakness? That’s OK, says Valerie Berkowitz, Director of Nutrition for The Center for Balanced Health. “Use any splurge as motivation to get yourself back on track,” recommends Berkowitz. Rather than using it as an excuse to have a donut for breakfast, as in I cheated last night, I might as well keep cheating, simply tell yourself that you will recommit, and make up for it.

#11: Be kind to yourself. Give yourself a hug once in awhile! Train hard, eat right, sleep well, but once a week, allow yourself an indulgence, says personal trainer Stephen Cooper. Enjoy your favorite dessert, get a massage, or simply take some time for yourself to relax.

#12: Nix the “all or nothing” approach. It’s critical that the changes you are making aren’t “all or nothing”, says Beth Campbell Duke of Duke Personal Branding. Use a calendar and gold stars to reward the efforts you are making. It may seem goofy, but it gives you a great snapshot of your efforts, so that next time you miss the gym or start to go back to old eating habits, you are less likely to feel like you failed at everything and give up.

#13: Have an accountability partner. Find a friend, trainer, or group (that’s what ourforums are for! that will keep you on track when you miss a workout, or feel like quitting suggests Stephen Cooper, certified personal trainer.

#14: Each day write down how your weight loss is making you feel healthier. Focus on the feelings of better health, and not on thinness, suggests exercise physiologist Dr. Michele Olson. You may find yourself more motivated to continue working towards your goal, especially on days when the scale isn’t budging.

#15: When you fall down, get right back up and try again. You can’t control everything, so why beat yourself up about a missed workout or diet slip up? It’s even OK to miss a workout once in a while says fitness expert Tony Horton. “It doesn’t erase all of the hard work you’ve accomplished up until now, or mean that you have to start over,” says Horton, “just pick up where you left off when you were able to.”

#16: Focus on what is going right. “Too often we become discouraged because we’ve missed a workout or two,” says Sport Psychology Professor Dr. Rob Bell. Instead of beating yourself up over the things you haven’t done (like eat perfectly or workout every single day), take a moment to acknowledge the actions you are taking towards your goals (such as cooking a healthy dinner, walking during your lunch break, etc) – while you are doing them.

#17: Stop focusing only on physical changes. Switch from vanity-based fitness or weight loss goals to those that are activity, time or frequency-based, recommends fitness instructorKelly Gray. For instance, instead of vowing to have a 6-pack in 6 weeks (which can be quite a feat to accomplish) aim to be able to run for 45 min 2-3 times a week. You won’t see results instantly from working out, but you can FEEL them instantly.

#18: Use your social network! Post it, tweet it, blog about it, whatever you like, but put it out there! “If you tell others that you are striving for a major goal, you will find support that keeps you accountable and makes your steps to success less overwhelming” says Shelagh Braley ofMy Life List. By sharing your goals online, you may find someone else who shares your goals and can add to your support system (just like we do here on JESSICASMITHTV!).

#19: Schedule all your workouts at least a month ahead of time. Creating workout “dates” on your calendar really gives your plan priority and structure says fitness expert Tony Horton, author of Bring It: The Revolutionary Fitness Plan for All Levels That Burns Fat, Builds Muscle, and Shreds Inches. Plug it into your iphone, Blackberry, or Outlook calendar or write them down on an old-fashioned wall calendar.

#20: Choose one or two new, healthy habits to take on – not 10 or 20. Small, simple changes can help you reap large results says aging and longevity specialist Sukie Baxter. Decide to do one or two small things each day, such as drinking a smoothie first thing in the morning or carrying a water bottle during the day to stay hydrated. A few small daily steps can help you stick with new changes, avoid overwhelm.

#21: Take a cue from your local coffee house and set the mood for your mind. Many of us visit these high end coffee chains daily and happily plunk down $4 for a cup of coffee (which if you think about it, is insane); but their job is to make you feel good in the store, so you don’t mind spending it. And that’s the key to making good nutrition and exercise a permanent part of your life says Kate Galliett, Personal Trainer for Barone Spinal Care. Get yourself pumped up for your new workout plan in as many ways as you can – just like the photos of the delicious drinks, upbeat music and tantalizing aromas that surround you in the coffee shop – so you don’t mind ‘spending’ the time and effort on it.

#22: Change the scenery around you. “Behavior is often shaped by our environment rather than pure willpower, says Catherine Kruppa, MS, RD of The Houstonian Club in Houston. For example, deciding to eat your favorite frozen yogurt only while you are at the yogurt shop, rather than taking it home and eat it out of the carton while watching TV. You’ll still enjoy your favorite treat, but will likely end up eating much less of it.

#23: Sleep on it. According to Feng Shui, everything has energy. “Write down your goal and sleep with it under your pillow” recommends Feng Shui expert Donna Stellhorn. Literally ‘sleeping on it’ (your goals) will help incorporate that energy into you, and may help you manifest them sooner.

#24: Turn off the negative self-talk. Choose to avoid negative thoughts. And when you do start to think negatively, have an “out” that will quickly take you away from the negative thoughts suggests personal trainer Kate Galliet, “I ask myself, “What’s the payoff?” If the pay-off of the brownie that I want to eat is not something that makes me leaner, fitter, happier in the long-run – I reconsider my decision.”

#25: Have a Plan B ready. Setbacks will happen, but its how you deal with them that matters most, says Catherine Kruppa, MS, RD. “Successful goal getters use setbacks as motivation to re-commit,” says Kruppa, “identify what caused your slip up and use it as a learning opportunity”. Have a few different options ready if your plan doesn’t work, and use obstacles as learning tools to try new things.

#26: Be Your Own Cheerleader. Place post-it notes all around your house with motivational reminders such as, “I feel great!” or “food is fuel, I eat when needed,” suggests certified personal trainer and chef Ursula Rafer.

#27: Keep your motivation (and goals) evolving. “I find my motivation around me – whether it is staying healthy to be around for my daughter, strong enough to carry her or fit enough to keep up with her,” says health and fitness blogger Maria Garofalo Mccauley. “When my motivation wanes after reaching a specific goal, it’s time to set a new one! Goals are evolving and dynamic I love always having something new to shoot for”.

#28: Cross train your habits. Mixing things up isn’t just good for your fitness plan, but it also works with your daily choices as well says personal trainer PJ Stahl. For example, instead of eating out on Friday night, and potentially consuming back all the calories you worked off all week in one sitting, why not have host a healthy potluck dinner for you and your friends? Trading one old not so healthy habit for another healthy habit that you’ll look forward to just as much can help you make lasting changes.

#29: 3-Step your goal. Having a large goal (such as losing 50 pounds) can be pretty overwhelming and easy to lose motivation with since it takes some time to achieve. Break down your goal into three, smaller, mini goals or steps suggests fitness expert PJ Stahl
. Creating a 3-step goal process can also help you gradually build healthy choices into your life, rather than trying to overhaul everything all at once.

#30: Evaluate your goal. How much do you really want to achieve it? If your goal isn’t valuable or important enough to you, you’ll lose interest fast says life coach Ronald Kaufman. Take a moment to re-evaluate what you are working towards – if its not something that is very important to you right now, this may not be the time to try to achieve it, or you may need to create a revised goal, one that does excite you and motivate you.

#31: List the painful consequences of not achieving your goal. Sure, it’s nice to think about all the great things you’ll have/feel once you’ve achieved your goal, but it can also be motivating to list all the possible negatives that may come about if you DON’T achieve it. “Write out all the negative consequences of not exercising (poor health, pain, limited abilities, medical costs, lack of socializing, low self-esteem)” recommends Ronald Kaufman, author ofAnatomy of Success. And with each negative consequence, asks yourself: “What’s the consequence of? and “What’s the consequence of …?” – writing down all of your answers until you’ve finished your full list, and then refer back to it anytime you need a dose of motivation.

#32: Use You Tube for Inspiration. Some of the best motivational speakers are all available right at your fingertips! Why not download a few of your favorite video clips from You Tube suggests
 Danielle Miller of One Smart Cookie LLC. Get started with Miller’s picks: Will Smith on Success and Richard St. John’s TED talk.

#33: Stay away from bad influences. Are there certain stores, foods or even friends that lead you to make unhealthy choices? Try to stay away from triggers that may tempt you back into the unhealthy habits you are trying to break suggests personal trainer Nicole Palacios. Instead, find people, places and things that will have a more positive influence on your lifestyle, and will help facilitate your goals.

#34: Keep a success journal. Documenting your successes in a journal can help build your confidence in your abilities to accomplish your goal suggests body image and success coachStephanie Mansour. Keep a success journal next to your bed and write down each day’s successes (which can be as seemingly insignificant as – fought through a sluggish day and still went to the gym).

#35: Name one reason why losing weight is bad for you. List as many reasons as you can about why losing weight is bad for you. Can you think of any? Now, write down all the reasons you can think about why losing weight is good for you, and make a nice long, positive list for reinforcement recommends Dr. Michele Olson, Exercise Physiologist at Auburn University Montgomery.

#36: Do some constructive venting. Research shows that “venting” actually helps us transition from “stuck mode” to “solution mode”. But instead of just complaining about why you can’t have what you want, list the three main things that are draining your energy from achieving your goal. “Take one of them and write down what you feel about that ‘drainer’ – what expectations aren’t being met? What are you tolerating as a result of the drainer? What values are being compromised? Are you beating yourself up with ‘shoulds’ or other guilt? Once you’ve finished unpacking your energy drained, ask yourself what you really want,” suggestsJulie Lynch Principal of Uncommon Consulting.

#37: Take it one ½ day at a time. Sometimes you just have to focus on one half day at a time, says life coach Diana Fletcher. Instead of focusing on the miles and miles ahead of you on your journey, simply focus on what is immediately in front of you, such as the first half of your day. You can do anything for a 1/2 day! Once you make it past the first half, focus on the next to stay motivated rather than overwhelmed.

#38: Share your weight loss goals with friends and loved ones. Create a support team – that will cheer you on and help keep you accountable along your weight loss journey, recommends Dr. Michele Olson.

#39: Get a taste of what you want. Sometimes losing just that first pound can be the biggest motivator, says fitness expert Cari Shoemate. If you haven’t lost anything yet, think back to a time when you have lost those first few pounds – and let that feeling carry you through that tough workout that you are struggling with.

#40: Recognize how far you’ve come. “I keep myself motivated by setting new goals when I’ve reached one,” says weight loss success story blogger Lindsey Warren Gambles, “I figure I can always add on a few more minutes of exercise, push myself just a little harder, do a few more crunches, pick up heavier dumbbells, eat a little healthier.” Gambles also likes to take a look at past achievements and acknowledge just how far she’s come – a strategy that has been proven successful for long term weight loss.

#41: Pick up on visual cues. We are visual creatures, so use that to your advantage! Flip through a new fitness magazine or scroll through a website, or watch some fitness shows on TV to get inspired. “Use the cute workout clothes you see, great bodies and also workouts all as new motivational tools” recommends Exercise TV trainer Cari Shoemate.

#42: Take note of your options and actions. Research shows that making specific movements forward, no matter how small, gives us more motivation to keep going. “Take 5 minutes to brainstorm all the options you have for breaking through what’s holding you back and for making progress toward your goal (write down every option you can think of – including things like changing or tossing out the goal)” recommends Julie Lynch Principal. Review the list and pick out one option and then turn it into an action: decide what will you do, with whom, and by when.

#43: Know Yourself. Understanding who you are as an individual, and why you make the choices you make, is so important. Don’t work against your natural tendencies- work with them! If you are a walker, don’t try to force yourself into becoming a marathon runner. If you are a social butterfly, take a new fitness class with a friend, or if you prefer solo exercise, try out a new Pilates DVD at home.

#44: Reward your Righteousness. When you know you have been good to your body, treat yourself! Find a reward that inspires you- a new pair of sneakers or workout outfit, a new music CD for your walk or pamper your feet with a pedicure for all of your efforts. You might be surprised – that gold-star, pat-on-the-back goes a long way towards helping you stay motivated.

#45: Bliss Out. We all need a boost now and then, and sometimes the best way to get it is by doing LESS, not MORE. Resist the urge to push yourself to your limits, and try going the other way. Try out a yoga class, treat yourself to a massage or simply sit still and just focus on your breath for 10 minutes today.

#46: Create a vision. If your goal is to lose weight, create a mental picture of yourself having already achieved it. What will you look like, feel like, and move like when you have accomplished that goal? Living as if you are already there makes realizing your vision something you focus on daily.

#47: Stay simple. Avoid the lure of quick fixes like cleanses, sweat suits or extreme diets. Instead of overhauling everything, keep it simple. Substitute half of your usual morning OJ with sparkling water or try your usual sandwich with one less slice of bread and more lettuce instead today. Swap out your favorite TV show for a half hour with a book that you have been waiting to read. Offer to take your friend’s kids for the afternoon so that she has a few hours of “me” time, and then she can return the favor. Over time, these tiny steps can produce major, lasting, easier to maintain, results.

#48: Get a theme song. Rocky had a theme song, so why shouldn’t you? It sounds corny, but playing it (even singing and dancing along to it) can really boost your spirits when you are feeling uninspired and help you check back in with your motivation. (One of our favs?Spaceman by The Killers – we love the line “It’s All in Your Mind”).

#49: Stay sane by cheating – once in awhile. “Planning a cheat, whether it’s a snack, a meal, a weekend or a week vacation, can make all the difference in the world, says Valerie Berkowitz, M.S., R.D., C.D.E. By allowing yourself a little “controlled” wiggle room, you can avoid falling off the wagon big time. And once your “cheat” is done, go right back to your plan.

#50: Donate your “fat” clothes. Instead of holding onto your ‘heavy’ clothes –visualize yourself in your new wardrobe, recommends fat loss boot camp Stephen Cooper. Better yet, picture how great you’ll feel in your new body and clothes and get rid of the possibility of going back to your unhealthy habits.

sábado, 25 de julho de 2015


The cosmetics, shampoos, lotions and other products we put on our bodies can be just as harmful as anything we put in them. Ingredients found in face washes, sunscreens and more have been linked to everything from hormonal disruptions to cancer, and what’s worse is that they go directly into your bloodstream when applied to the skin or hair. While there are certainly lots of studies with different perspectives on this topic, everyone can agree that using more natural products or—better yet, making your own—is the safest bet for you and the environment.

12 Ingredients to Avoid in Makeup and Skincare Products


Found in: shampoo, body wash, foundation, face wash, mouthwash and toothpaste
SLS has been shown to cause or contribute to: skin irritation, canker sores, disruptions of skin’s natural oil balance and eye damage. It is also widely believed to be a major contributor to acne (especially cystic acne) around the mouth and chin.

2. BHA

Found in: exfoliants, perfume
The National Toxicology Program classifies butylated hydroxyanisole (BHA) as “reasonably anticipated to be a human carcinogen.” It can cause skin depigmentation. In animal studies, BHA produces liver damage and causes stomach cancers such as papillomas and carcinomas and interferes with normal reproductive system development and thyroid hormone levels. The European Union considers it unsafe in fragrance.


Found in: toothpaste, deodorant, antibacterial soap
Triclosan was all the rage as antibacterial products became ubiquitous in the 1990s. Even the FDA agrees that there is no health benefit to humans who use triclosan, and in 2013 ruled that manufacturers using it had to demonstrate that there were no long-term detrimental effects. Triclosan (in liquid products) and triclocarban (in bar soaps) have been linked to hormonal disruptions, bacterial resistance, impaired muscle function, impaired immune function and increased allergies. Instead, use naturally antibacterial and antiseptic agents like tea tree oil.


Found in: hair dye, shampoo
Coal tar, a byproduct of coal processing, is a known human carcinogen, according to the National Toxicology Program and the International Agency for Research on Cancer. Hair stylists and other professionals are exposed to these chemicals in hair dye almost daily. Europe has banned many of these ingredients in hair dyes. While FDA sanctions coal tar in specialty products such as dandruff and psoriasis shampoos, the long-term safety of these products has not been demonstrated.


Found in: makeup, moisturizer, shaving gel, shampoo, personal lubricant and spray tan products
The FDA acknowledges several studies linking parabens, which mimic estrogen, to breast cancer, skin cancer and decreased sperm count, but has not ruled that it is harmful. According to the European Commission’s Scientific Committee on Consumer Products, longer chain parabens like propyl and butyl paraben and their branched counterparts, isopropyl and isobutylparabens, may disrupt the endocrine system and cause reproductive and developmental disorders. Look for ingredients with the suffix “-paraben” as well—paraben-free products will be labeled as such.


Found in: scrubs, body wash, makeup, toothpaste
Those tiny plastic beads in face or lip scrubs and exfoliating washes are made from polyethylene (used because they’re gentler on the skin than natural exfoliators like walnut shells). These synthetic chemicals are frequently contaminated with 1,4-dioxane, which the U.S. government considers a probable human carcinogen and which readily penetrates the skin. Polyethylene has been noted as a skin irritant and should never be used on broken skin. Polyethylene beads in scrubs and body washes also are not filtered by our sewage systems, meaning they can collect pollutants and travel into waterways, where they’re consumed by fish and marine animals.


Found in: moisturizer, lip products, sunscreen, anti-aging products
Retinol products (often found in anti-aging products) have the opposite intended effect and become carcinogenic in sunlight, making it extra important to only use them at night and to avoid any sunscreens containing retinol-derived ingredients.


Found in: mascara
Petroleum-extracted cosmetics ingredients may cause contact dermatitis and are often contaminated with cancer-causing impurities. They are produced in oil refineries at the same time as automobile fuel, heating oil and chemical feedstocks.


Found in: moisturizers, deodorant, lotion, face cream, shampoo, conditioner
Federal law doesn’t require companies to list on product labels any of the chemicals in their fragrance mixture. Recent research from Environmental Working Group and the Campaign for Safe Cosmetics found an average of 14 chemicals in 17 name-brand fragrance products, none of them listed on the label. Fragrances can contain hormone disruptors and are among the top 5 allergens in the world. Our advice? Buy fragrance-free wherever possible.


Found in: sunscreen
Oxybenzone is one of the highest-risk chemicals found in sunscreen. It acts like estrogen in the body, alters sperm production in animals and is associated with endometriosis in women. Studies on cells and laboratory animals indicate that oxybenzone and its metabolites may disrupt the hormone system. Opt for sunscreens with zinc oxide or titanium oxide or avobenzene instead.


Found in: nail polish and other nail products
These chemicals, known as the “toxic trio,” have been linked to birth defects, endocrine disruption, headaches and respiratory problems—especially concerning for nail salon workers and those who frequently get manis or pedis. It’s advised that pregnant women avoid nail products altogether. Brands like OPI and Zoya have pledged to remove these chemicals from their products.


Found in: skin lighteners
The FDA warns that this skin-bleaching chemical can cause a skin disease called ochronosis, with “disfiguring and irreversible” blue-black lesions on exposed skin. Illegally imported skin lighteners can contain mercury, which can poison adults and children and is especially toxic during pregnancy. Be wary of imported skin lighteners, don’t buy products without ingredients clearly labeled, and always avoid products with “mercury,” “calomel”, “mercurio” or “mercurio chloride.”
Learn how to make just about any DIY personal care product on our DIY Bath + Body and Skincare + Makeup pages. You might even become a total DIY beauty routine convert. (I know I couldn’t live without this homemade turmeric mask!)


quinta-feira, 16 de julho de 2015

Vegan Foundation Guide

by Tashina Combs

This guide includes brands that offer cruelty free and vegan BB creams, CC creams, serum foundations, liquid foundations, mineral foundations, and powder foundations.

Continue reading to see the options available in the Vegan Foundation Guide!

The following brands are all cruelty free and have vegan foundation options. Some of these brands offer foundations that are not vegan, so be sure to read ingredients before purchasing. Brands that are 100% vegan are noted.

This means that there is no animal testing anywhere in their supply chain, during production, or on the finished products. It also means that they make foundations that are free of animal ingredients. The brands included on this list do not have a parent company who tests on animals. None of the money used to purchase foundations from these brands will go to fund any animal testing in any way.

BB Creams, CC Creams & Tinted Moisturizers –
Andalou Naturals
DeVita – 100% vegan!
Dr. Hauschka
E.L.F. – All cosmetics are vegan, but not all brushes are vegan
Josie Maran Cosmetics
Juice Beauty
Obsessive Compulsive Cosmetics – 100% vegan!
Pacifica – 100% vegan!
Too Faced

Liquid Foundation –
100% Pure
E.L.F. – All cosmetics are vegan, but not all brushes are vegan
Emani – 100% vegan!
Face Atelier
Gabriel Cosmetics
GlamNatural – 100% vegan!
Kat Von D Beauty – It should be noted that they are cruelty free, but their parent company owns other brands who are not cruelty free.
Silk Naturals
The All Natural Face – 100% vegan!

Serum Foundation –

Mineral & Powder Foundation –
100% Pure
Alima Pure
Antonym Cosmetics
Au Naturale – 100% vegan!
E.L.F. – All cosmetics are vegan, but not all brushes are vegan
Emani – 100% vegan!
Everyday Minerals – 100% vegan!
Gabriel Cosmetics
Josie Maran Cosmetics
Kat Von D Beauty – It should be noted that they are cruelty free, but their parent company owns other brands who are not cruelty free.
Lily Lolo
Meow Cosmetics
Modern Minerals – 100% vegan!
Silk Naturals
The All Natural Face – 100% vegan!
ZuZu Luxe

Cream & Solid Foundation –
E.L.F. – All cosmetics are vegan, but not all brushes are vegan

All works copyright to Logical Harmony LLC 2007-2015.


terça-feira, 14 de julho de 2015

How To Choose The Best Workout For Your Current Mood

The Huffington Post  |  By Alena Hall
If you're in the process of talking yourself out of another sweat session, stop right there.
It's likely that the problem lies not with your general hatred of exercise, but rather the particular workout you've selected. You wouldn't head off to a club on a Saturday night if what you really felt like doing was settling in with a good book and a glass of wine, right? The same logic follows for exercise. Pairing your activity with your current mood can be one of the best ways to motivate yourself to stick to a weekly fitness routine, and you'll genuinely enjoy reaping the benefits instead of wishing you were someplace else.
Ready to harness the power of both good and bad vibes with your workout? Check out the best fitness matches for your current mood below.
This high-intensity cardio class is perfectly designed for blowing off some steam! Process the emotions of a rough day as you punch, jab and high kick your way through the killer workout. You’ll break a serious sweat, leave all your anger on the gym studio floor, and walk away with a big boost of endorphins to boot. Just remember: It’s okay to channel that inner fire into your workout effort, but be sure to listen to your body when it says “stop.” It’s surprisingly easy and common to injure yourself when you push too hard in workouts fueled by strong, negative emotions.
One of the best times to try and train the mind is when it’s preoccupied with stress, anxiety and worry. Use your workout to soothe your body mentally, physically and emotionally before calling it a day, and take to that yoga mat. This mindful exercise helps the body let go of stress and calm down for a quality night’s rest. Try these posesto work wonders on your stress levels as you focus on breathing deeply and evenly, realigning with your personal center.
Harness that positive energy and take to your favorite jogging route! You just might find that your optimistic attitude adds a little pep to your step, making jogging feel even more enjoyable -- or at least tolerable, for those who aren’t into pounding the pavement. Running has been shown to boost brain performance, protect your heart, and pretty much guarantee a good night’s sleep. Combining that happy mood with an adrenaline rush and feel-good endorphins sets you up for a really great day.
Channel your inner adventurer, grab that backpack and hit a new trail for a workout that challenges both your body and curious mind. Hiking takes your body back to its roots by working the smaller stabilizer muscles that are left out of more common, less dynamic workouts. And just getting the chance to reunite with nature can boast big benefits. Hikers tend to be more creative, happier and more mindful. So be one with the Earth and go explore!
Immerse yourself in a pool of calming blue water and let your mood float away as you move through your favorite stroke. Swimming allows you the opportunity to work out in your own space, both mentally and physically, as you move at your own pace and feel your own rhythm. Swimming is a fantastic form of low-impact cardio exercise, getting your heart rate up while being kind to your joints. The rushing water feelsrefreshing and soothing at the same time, and some even find that a good session in the pool can alleviate symptoms of depression.
Hop on that saddle and ride wherever your body feels like taking you! Bounding energy isn’t required to reap the benefits of aerobic activity, sightseeing and fresh air that come along with these two wheels. Plus, cyclists also tend to be fit and self-sufficient, and enjoy longer lives than their non-pedaling counterparts. So go climb hills, coast along a waterway, or pedal through town just for the fun of it.
Use that extra motivation to challenge yourself with a boot camp class incorporating intervals, group work and maybe even a few new tools -- that’s right, grab those kettlebells! Classes that utilize high-intensity interval training (HIIT) and circuits not only help improve cardiovascular fitness, but also build muscle strength and create ametabolic afterburn effect that can be noticed long after you've hit the showers. And oftentimes, people keep coming back for that sense of camaraderie they feel with their classmates as they all push through that last set of burpees together. It’s the perfect place to share your positive energy!
No matter how you're feeling, there is always a way to make that sense of self-awareness work for you rather than against you. The next time the thought of your exercise routine makes you want to cower underneath your sheets instead of throwing on your favorite fitness outfit and moving, consider your mood and then match it to the right workout for you at that current moment. It's worth a try, right?