My workout routine.

 

 

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I consider myself quite level headed  (well,more or less.lol)
And i have a healthy view of diet and training.... in my non expert opining.

I believe  that balance is key, I`m an "all things in moderation" kind of girl.
That especially applies to my eating habits and workouts.

I don`t believe in starving myself (or over eating...) and i don`t believe in any extremes in my training (either no workout or training everyday several times a day)


It`s been a looooong process, but I`m finally in tune with my own body.


So how often do i workout?
well that varies from week to week,but generally i work out 3-5 days a week.
But i try stay active 7 days a week. (i said active NOT training)
What do i mean by active?
I mean that those days i don`t go to the gym, i go for a walk,or cycle (just  easy breezy cycling)
or gardening ,any low intensity activity to keep my body moving.

So my workout routine ,how does my week look like?
I try to switch it around a little so i don`t get stuck in a pattern.

MY WORKOUT ROUTINE!



(what a typical week looks like)

MONDAY:  RUN 5K
Since i`m training for my first race,i run this distance once a week.



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TUESDAY: Arms/shoulders/back
I warm up on the treadmill for 10 minutes fast walk, or warm up on the rowing machine.
Then i select six strength moves:

Assisted pull-ups , wide and narrow ( either hang a rubber band from the rack, or hang it across on the barbell hooks)Works shoulders,triceps,delts and upper back.



The upper barbell hooks,just Place them
lower,and attach the elastic band across.
Grab the handles at the top,stand on the band and
do pull-ups .



Bicep curl (either with a hand weight or barbell)



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Tricep extension with weight,lying Down

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Lateral raises
(works shoulders and delts)

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T-bar row
works  back and arms

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Back extension with weights.           

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Wednesday: Active rest day
I usually go for a walk most of the time. preferably 3-5 km
or 30-60 min (as a minimum)

Thursday: Leg day!!
I warm up with 5 min walking, and then some intervals

My favorite Leg day moves:

Squats With barbell

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Goblet squat

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Dead lifts

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Glute bridge with weights

 

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Smith machine donkey kicks

 



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Glute kickbacks



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 Bulgarian  Split Squats

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Friday: Active rest day (same as Wednesday)

 

 

Saturday: Intervals + full body workout

 

Arms, bicep curl and tricep extension (see Tuesday`s workout)

 

Back, T-bar row and back extension ( se Tuesday`s workout)

 

Chest, dumbbell fly



 

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 Shoulders, Lateral raises ( see Tuesday`s workout)

 

 Walking lunges

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Sunday: Active rest day

 

 

So this is what my workout schedule might look like.

I do switch the workouts around a little ,or even take an extra rest day.

And i try to add new moves to my routine every now and then, to keep my workouts interesting.

 

Hope you enjoyed my post.

 

Please leave comments and questions below.

 

Have a beautiful day

 

Xoxo

 

 



How to: Hair care!

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I was bound to write this post really,as i`m a hair stylist ,not currently working as a hair stylist, but it`s what i`m educated as.

Hair Care, well, there`s a lot to be said....but i`m gonna try and make it as easy to understand as possible.

 

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Your hair is your crown and glory!!

(or so they say)

Although too few treat it as such! which in my eyes is a bit of  a tragedy.
Because a well looked after hair is so beautiful!
Sadly too many walk around with what i think is the equivalent to a birds nest on top of their heads!

That is why i`m gonna share my knowledge with you.

When i meet People and they hear i`m a hair stylist,they all say "omg! you`re a hair stylist? you probably look at everybody`s hair , oh you must think my hair is awful!!"

I gotta admit i often say " nah,i don`t really look at peoples hair"

That is a LIE!! I DO, and often i think " Gosh,get a hair cut for goodness sake!!" or "You bought that shitty cheap shampoo,didn`t you!?"
 I`m sorry if i seem a bit of a tit! But you should know most hair stylist think like me. lol!

So I`m gonna share how to take PROPER care of Your hair.
Having gorgeous hair doesn`t have to cost your life and soul. (Yay!!)

 

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So, let`s start from the top! (no pun intended.lol)

1. Brushing you hair!
 (yes ,brushing!!)

First thing first! how to brush your hair....
No matter if your hair is wet or dry... you ALWAYS start at the the bottom of the lengths and work your way up!!
NO tugging from the top!! ALWAYS THE BOTTOM!! (got it?!)
If your hair is short this doesn`t apply as much,unless you`ve bleached the hell out of your hair,then brush gently to avoid breakage.

The best brush for ,actually all hair types, are :

Natural bristled brushes  :
likeBoar and porcupine (they also come in a nylon bristle.)
These brushes detangle you hair without breaking it. (remember to brush from the bottom of your hair!!) You can get a Natural bristle brush HERE



 

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Paddle brush:

Great for longer and thicker hair. The bristles are great for massaging your scalp and stimulate blood circulation.
This is also a great brush for hair masks to help distribute the Product throughout the hair (Did i mention that you brush from the bottom?)
Get one like it HERE

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These two brushes are  all you need when it comes to just brushing your hair,
When it comes to styling ,you`ll need other Tools.


For teasing/backcombing:
Get one like it HERE



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Round brush:
For blow drying hair and give volume.
comes in different sizes, for different lengths of hair.
Get one like it HERE

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2. Washing your hair:
 You`d think It`s just wash and go right....WRONG!
 If you wanna have beautiful hair , you need to show it some TLC.

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Shampoo:
You should ideally get your hair and scalp analyzed by a professional, and buy a good Product for your hair and scalp need.
What most People don`t know about shampoo is (With a good Product) a little goes a long way.
If you use your Product right (let`s say you have a 250 ml bottle) it should last you 2-3 months ,depending on how thick and long you hair is.
The correct way to Wash you hair is twice... and you should use no more than a leveled teaspoon of shampoo per Wash.

Hair tip for those with Oily scalp: Avoid warm water when washing your hair, keep it lukewarm (sucks i know) preferably body temp. ALSO do not massage the shampoo into your hair and scalp...distribute the Product lightly and rinse.
NO rubbing or massaging of the scalp.
And get a shampoo for oily scalp and hair.

Hair tip for Dry scalp: Those With dry scalp should also avoid very warm water, but you don`t have to go as "Cold" as those With oily scalp.
And massage your scalp frequently to stimulate the blood flow and the oil glands in the skin.
Also get a shampoo for dry/sensitive scalp.


Conditioner:
This step is actually very important. What most People don`t know about washing hair,is that the shampoo opens the scales on the hair shaft, and the conditioner Closes them.
So if you skip the conditioner, your hair will get damaged and break lot faster than if you you use conditioner.
now, i know a lot of People have no Clue as to how to use it...
Again, a little goes a long way....and With conditioner ,you need even less Product.
1/2-1 tsp ,and you apply it after the second Wash.
Many add it to the whole hair. You only need apply it to the lengths (from the elastic on a ponytail and out).


Hair mask/treatment:
These Products are really only an must if you have long chemically treated hair.
Depending on the damage on your hair, you can use this 1-3 times a week.
Some treatments are made especially to preserve and prolong the color in colored hair ( darker and more intense colors that fade easily).
Others are made to repair damaged hair, and some are just to give moisture.
Use 1-2 tsp depending on the thickness and length of your hair.

A tip for those With dry/brittle/damaged hair: After you`ve washed and conditioned your hair,towel dry it (gently,squeeze the water out,NO rubbing) then add a little Blueberry sized blob of hair treatment. Add it only to your ends ( the bottom 2 inches) this gives your ends a little extra boost and care.This is something i do myself.

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Here are links to some of my favorite hair Products!

Shampoos :

 

OGX 

 

Fushi wellbeing

 

L`oreal Professionnel

 

Conditioners:

 

A`kin

 

Redken

 

Kèrastase

 

Treatments/masks:

 

Joico K-pak

 

Redken

 

Sebastian

I hope you enjoyed the post and maybe you learned

something New!

 

Please leave comments and questions below.

 

Have a beautiful day!!!

 

 

Xoxo

How to: skincare routine.



So i thought i`d share  how to do the whole skincare routine.

 And in what order it`s all supposed to be Applied.

It can be a little confusing and maybe overwhelming with all the different products.

 

 



From start to finish:

 

1. Cleanser

 

   Cleanse your face every day ,morning and night,

   with a gentle cleanser for your skin type.

   Use warm water (on a face cloth)  to soften skin first,

   apply the cleanser,massage it on your face for about 30 sek,then wipe off With the cloth.

   If you have a lot of makeup on it can be a good idea to cleanse twice,to get the residue off.
Do not use a face cleanser to remove eye makeup,unless it specifies
on the bottle. Use a proper eye makeup remover, or you can use coconut oil,
works great,and it`s natural.

 

2.Toner

A toner , both removes excess makeup your cleanser didn`t
and prep the skin for the serum and moisturizing.
There are a huge variety of toners,for the most sensitive skin
to oily .You apply it on a Cotton pad and swipe over Your face,
neck and decolletage (chest area).
Stay Clear of the eye area!!



3. Serum

 

Serum is a  potent pre moisturizing skin treatment.

active ingredients to look for in a serum, if you have a more mature skin or breakouts:

Hyaloronic acid:moisture binding/plumping (anti aging)

Retinol: Stimulates cell turnover (anti aging)

Vitamin C: UV-damage protection

Alpha Hydroxy, Glycolic, Lactic: Cuts through upper layers of skin

Benzoyl Peroxide, Salicylic Acid: Penetrates deep into pores to treat and prevent breakouts
Apply it on Your face ,neck and decolletage,like you would a moisturizer.

 



4.Moisturizer

 

Comes in a cream or gel, apply to the face,neck and decolletage a few minutes after the serum.

Get a moisturizer with spf 20 or higher. (if you have fair skin,spf 50 is best)
 

 



 

5.Eye cream

 

Eye cream is used to treat the under eye area, if you have

 wrinkles ,dark circles or get puffy/swelling.
Use Your ring finger to gently apply the cream.
the eye area is very delicate.

(How/where to apply eye cream on illustration below.) 

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Extra

 

Face scrub: 1-3 times a week
(See my recipe for face scrub HERE )

                                    Face mask: 1-4times a week,depending on the mask

 

 

 

  

  

Hope you`ve enjoyed the  post.
Please leave questions and comments below .

Have a Beautiful day!!

Xoxo!

 

 



   

Salt scrub recipe!

 

 

I`ve always been very into taking care of my skin....and most of all , how to keep my skin looking young, or at least as young as possible.

 

So when i learned that the basic thing to to is to use a scrub/exfoliate , i had to try it.

You see the reason why just cleansing and moisturizing isn`t enough is because for any of it to work ,you need to get rid of the layer of dead skin cells covering your face. (yup,pretty yucky)

 

If you want beautiful skin, you gotta start exfoliate sweetheart!

Cleansing and slather on any old cream,simply won`t do!

 

 

So i thought i`d share my recipe with you.

 

What you need:

 

-Extra Virgin coconut oil (or organic sweet almond oil,or grape seed oil)

-Essential oil like lavender,tea tree, lemon ,patchouli etc (whatever tickles your fancy)
-Salt ,preferably dead sea salt ,or Epsom ,or sea salt.

Recipes!

 



Lemon  scrub                                     
(Invigorating)

Juice of 1/2 a lemon (grate a little of the zest to add to the scrub)
1/2 cup salt
2-3 tbsp coconut oil.
5 drops of lemon essential oil (optional)

Mix ingredients ,and store in an airtight container.
you can also use lime or grapefruit instead of a lemon. just beware that you use more lime juice and less grapefruit juice ,as the fruits are different in size from the lemon.

 

Lavender Scrub
(relaxing)

1/2 cup salt
5 tablespoons oil
5 drops lavender oil

mix the ingredients and put in an airtight container.
(if the mix is too "dry" add more oil, if to wet dd more salt)



These are just a couple of recipe ideas, if you have the salt and oil (the base for the scrub)
you can add any scent/essential oil you want . as long as its Natural and not synthetic.
There are so many variations you can make,just be creative.



So how often should you scrub?

If you have sensitive skin, no more than 1-2 times a week.
If you have normal to oily (or acne prone skin) 2-4 times a week.but never two days in a row.

Good Luck and enjoy!!

 

 

Have a beautiful day!

 

Xoxo

 

 

 



Boho chic!

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Boho  is a one of my favorite summer looks.(although it`s not strictly a summer look)
To me it`s a little  Beach babe meets the hippie meets the gypsy.
Relaxed , feminine and sexy in a non-vulgar way.
And beautifully individual from person to person.

 

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I don`t do the boho  all the time ,It`s mainly a summer look for me,also i like to mix it up.
I`ll wear what i feel like basically.



You don`t have to be a certain way to have a certain style,and i just LOVE that.
But i Guess that`s what the Boho girl is really about.
To be a free spirit....to go where she chooses and do as she pleases.

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Boho girl outfits and accessory ideas:

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Flowy fabrics and white lace 

makes for really cute boho style.

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Embellished and patterns.

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Lace dress

 

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Layering of jewelry, both bracelets and necklaces

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Cowboy boots and a flowy summer dress
 

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Gypsy necklaces  always look
great.

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I love the arm ring.

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Boho girl hairstyle ideas:

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Fish bone braids

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Long wavy salt water hair

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A different version of Fish bone braid

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Hidden braid

 



                                                  

 



Have a beautiful day!

 

Xoxo