Beauty Is Within

Anonymous: I don't have a gym or access to any equipment, and I am only 14 so my mom won't let me go running, which, for me, means exercise has always been super hard to try and do :( BUT i just came across POP pilates on youtube and ahhh its the best thing ever! plus it requires no equipment, limited space and is 100% free! alternate it with some skipping and lunges/squats and it works like a gem :) just thought i'd share!!! xxx

Any form of Pilates or at home exercise is an excellent alternative to running. Darling dont just promote POPpilates, Promote all forms of at home exercise. The options are endless!

January 23rd 2012 at 11:07PM | 1 note

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January 17th 2012 at 11:25PM

Do the Splits!

A split is one of those moves that is really easy for some people and much harder for others. Even if you’re as tight as can be, though, you’ll still be able to master it if you work hard at your stretching.

A great way to get (or improve) your split is to move through a series of different stretches, from simple to advanced. If you are a beginner, you’ll probably want to master the easier stretches first before moving on to full split stretches.

Be sure to do each stretch on both sides – you’ll want a good split on both your right leg and your left leg in order to be a great gymnast.

A Warning: These tips are not meant in any way to replace a knowledgeable coach. health-beauty-life cannot be held responsible for any accidents in gymnastics – it is an inherently risky sport and you must be sure to take the necessary safety precautions such as proper progressions, the right matting and the use of spotters.

BOTH KNEES BENT STRETCH:

From a kneeling position, put one foot in front of you on a mat, step, or other object about a foot or more off the ground.
Bend your leg to 90 degrees, and place your foot flat on the mat.
Keeping your hips facing the mat, move your other leg backwards, bending your knee behind you, until you form a “mini split” from knee to knee.
Push your hips forward as much as possible, working towards 180 degrees from knee to knee.
Keep your chest up and your hands on your front knee.
Hold this stretch for 30-60 seconds at a time.

FRONT LEG STRAIGHT STRETCH:

From a kneeling position, put one leg up straight in front of you onto the mat.
Move your body back, so only your heel is on the mat.
Your back leg should be at a 90 degree angle, and your hips should be “square” – they should be facing the mat, not turned one way or the other.
Keeping your front leg straight, lean forward as far as possible.
Hold this stretch for 30-60 seconds at a time.

BOTH LEGS STRAIGHT:

From a standing position, put one leg on the mat in front of you.
Keeping both legs straight and your hips square, lean forward as far as possible.
Your back foot should be planted on the ground, with your foot straight or turned slightly out.

FULL SPLIT:

Move to the floor and try a full split. In your split, be sure that:

Your hips are square with your body. Your torso should be facing straight, not to the side, even if squaring your hips means you can’t go down as far
Both of your legs are straight, and turned slightly outward
Your toes are pointed
Your chest is up, not leaning forward

Beginner Hint: If you aren’t yet flexible enough to do a split with your hands comfortably on the floor, try your split between two objects – mats, springboards (as shown), or even books can give you something to put your hands on. Then you’ll be able to do the stretch without leaning forward with your body.

January 17th 2012 at 10:25PM | 4 notes

Get Flexible!

Every girl wants to be flexible, be able to do the splits, a bridge, or even just touch their toes. As a dancer, flexibility is extremely important to me and my dancing. Here are some excellent at home stretching tips!

RULES TO STRETCH BY:

Warm up first: Warm muscles tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
Stretches should always be gradual and gentle.
Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen. Stretch only to the point of resistance; if the stretch hurts, you’re pushing too hard.
Don’t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

STRETCH:

Posterior Thigh

Starting Position: Sit lengthwise along a table and place your right leg on the table. Rest your left leg on the floor or on a footstool.

Action: Lean forward over your right leg until you feel a stretch behind your knee and your calf. Hold that position by grasping the right leg. Repeat with the left leg.

Note: Stretch the calves by pointing your toes upward towards your chest.

Calf Stretch

Starting position: Stand 2-3 feet away from a wall. Put your hands against the wall at about shoulder level to support your weight (Fig. 2A).

Action: Lean in toward the wall by bending your elbows until you feel a stretch in the back of your calves (Fig. 2B). Keep your body erect, your knees straight, and your hips forward. DO NOT bend at the waist. Make sure your heels remain on the ground. Alternate foot position by turning the feet outward, stretching, then inward, and repeating the stretch. If you run a great deal, do this repeatedly throughout the day. To increase stretch, a book can be placed under the “ball” of the foot, letting the heels hang down.

Anterior Thigh

Starting position: Stand with one arm holding onto a chair or wall.

Action: With the free hand, grasp the instep of the foot and pull the heel behind you toward your buttocks. KEEP YOUR KNEE BACK. Do not let it come forward.

Note: You should be standing erect throughout the entire stretch. DO NOT LEAN FORWARD. If you can touch your heel to your buttocks, slightly extend your back while doing this exercise.

Inner Thigh

Starting Position: Sit on the floor. Place the soles of your feet together and bring them about two feet away from your body.

Action: Place your hands on your knees and gently push downward toward the floor. SLOWLY bend forward, trying to touch your nose to your feet.

Iliotibial Band and Lateral Thigh

Starting Position: Sit comfortably on the floor with your legs out in front.

Action: With your left leg straight, put your right foot flat on the ground on the opposite side of your left knee. Reach over your right leg with your left arm so that your elbow is on the outside of your right leg. Slowly turn your head and look over your right shoulder and, at the same time, turn your upper body toward the right ann. Keep your hips flat on the floor at all times. Repeat on the opposite side.

Note: If you do not feel a stretch, bend your left knee, placing your left foot next to the right hip. The more you run, the more you need to do this stretch.

Soleus

Starting position: Stand next to a chair and place your left foot flat on the seat. Hold onto the chair for balance.

Action: Keeping the left foot flat, lean over the chair until you feel a stretch in the back of the left calf.

January 17th 2012 at 10:19PM | 9 notes

Anonymous: what was it like being anorexic? is it worth the feeling of being skinny? I'm not trying to be rude, i'm just 100% curious :) your blog is amazing by the way! xxx

It was beautiful at the time. But no it was most certainly not worth it. Because of it all, i cannot eat certain foods without throwing up. And i must eat 3 meals a day otherwise my body begins to convulse and make me sick. I take many medications. And the skinny feeling doesnt last. Eventually you start to think that you are fat again so even at my lowest point i still felt fat. It wasnt until i was put on anti depressants and placed in the hospital that i finally realised how bad i had gotten.
You see there are so many repercussions that you dont see until its too late. So if you are looking for an incentive to starve or purge you will not find it here! I pride myself on the fact that i could pull though and make it too where i am today.
Please dont ever consider starving or purging. You are beautiful and You deserve proper happiness that an eating disorder cannot give you :)
xoxoxo

January 15th 2012 at 09:45PM | 1 note

Anonymous: Is it okay to eat beef if it is extra lean? I checked and there are only 210 calories per serve which with some veggies would be pretty low calorie. I diet (mainly just eat super healthy) quite a lot but tend to suffer from lack of energy which I think may be from iron deficiency, therefore maybe some lean red meat will help. But on the same note i don't want to jeopardize my weighloss, pleaseee help :)

Well as you have said you researched the calories and they are not that significant. As a vegetarian i dont know much about meats. But I’m sure that eating it will be fine if its every now and then. Coupled with vegetables will help to counteract the weight loss because of all their nutrients. It should be fine :) xo

January 15th 2012 at 09:19PM

forever-younggg: hello! what can help love handles or extra unwanted fat on the hips? x

running is perfect for getting rid of hip fat. So is bike riding! Also any cardio workout. Heres one i suggest that is so so simple!

10 jumping jacks
10 push ups
5 crunches
jog on the spot for 1 minute
sprint for 30 seconds
20 burpees
20 jumping jacks
Jog on the spot for 1 minute
15 push ups
10 plank to front kick
15 knee lifts
20 jumping jacks
10 front kick squats
finish with a slow march on the spot for 30 seconds

repeat 2 or 3 times each night

Just incase, here is how to do some of the exercises:
plank to front kick-

Begin with feet together and the arms up in a defensive position.
Bring the right knee up and kick the leg out, avoiding hyperextension of the knee.
Balancing on the left leg, bring the right leg back behind you, hands to the floor in a runner’s stretch.
Bring the left foot next to the right into a plank, holding briefly.
Step the left foot forward into a runner’s lunge, stand up and again kick with the right leg, continuing with your front kick planks on the same leg.

Front kick squats -

Stand with feet together. Bring the right knee up and extend the leg in a front kick (don’t lock the knee!). Lower down into a low squat (knees behind toes) and then kick with the left leg. Repeat (right kick, squat, left kick) for 1 minute.

Goodluck :)

January 15th 2012 at 09:16PM | 4 notes

Anonymous: is there any way to get a natural tan when you have fair skin and not by getting a fake tan? x

Whenever you go into the sun, lather on sunscreen, you will still tan through this, but it is so much safer for your skin and will prevent burning first. You need to be persistant with the tanning. It may take you all of summer to achieve the level of tan you want but trust me once you have it you will love it. Go out into the sun, grab a cool drink and lie there for 10 minutes on your back, and 10 minutes on your front.
Do this at one point in the day, and then maybe an hour or two later. I promise after a while you will start too see results! xo

January 15th 2012 at 09:00PM

Anonymous: hello! do you know any ways you can straighten your hair without using heat and also ways to make it healthier?

Depending on how wavy your hair is after you wash it there are very few ways to make it dead straight without the use of heat. All i can suggest is to comb it out straight as soon as you get out of the shower/water and you could blow dry it with cool air (most hairdryers have this setting option) Other wise if you choose to straighten it use a good heat protectant spray (you can find some at woolworths)
And dont have the heat setting too high!
Too make your hair healthier i suggest drinking lots of water! Also if you feel you should you could take silica, im not sure if this is healthy so consult your pharmacist first.

Wash your hair only every second or third night, but dont refrain from having regular showers to maintain a healthy body.
Massage your scalp as you wash your hair.
Also go to your hairdresser and ask them about some simple treatments. I go to a very expensive hairdresser and some of the treatments are only 10 dollars so they should be fairly cheap anywhere!
i hope this helps you goodluck! xo

January 8th 2012 at 09:34PM

Anonymous: do you have a day that you have a celebration meal/junk food?

not exactly a celebration meal but once a fortnight i will let myself eat some fried chips, or perhaps go get mcdonalds. I really try very hard to not let myself get takeaway all that often as it can be so addictive. Its usually a friday or a saturday. Also I do tend to go out a lot and drink alcohol wich is very fattening so i kind of use that as my treat :) xo

January 6th 2012 at 07:48PM