Tag: lifestyle

My Go To Essential Oils

white and purple flower plant on brown wooden surface
Photo by Pixabay on Pexels.com

If you ever heard of essential oils, then you know that they are literally essential.

Essential oils come from extracting different parts of plants/nuts. These concentrated hydrophobic liquid usually have a strong smell to them. (Think of tea tree oil).

There are so many different usages and benefits that it makes life so much easier when you grab some the next time you are at a grocery store.

You can use these oils for cleaning, beauty treatments, healing methods, antidepressants, fighting infections, relaxation, increasing energy levels, improving brain function…just to name a few.

I am going to share my favorite essential oils that I have in my house including how/why I use it.

1.Tea tree oil

This strong smelling oil helps with skin ailments, foot odors, cleaning counters, and freshens air. I personally use it for my skin. Whenever I get a cut I drop some tea tree oil in it. Not too much. I mainly use it every night as an acne treatment. This really helps.

  1.  Almond Oil

Almond oil is known as carrier oil, so you would use it before you put on your essential oil to dilute it/better absorption. I use this on my eyes at night, to moisturize and take away dark circles.

3.. Eucalyptus Oil

Has antiseptic qualities, used for healing, boosts immune system,can be used to clean, also cleans air odors. I use this to make my air smell cleaner if my house smells like my pets.

  1. Lavender Oil

Very popular! Lavender helps with relaxation, reducing stress, soothing yourself (or the family as a whole). You can also use this to remove pet odors from the house. Lavender Oil moisturizes the skin and reduces bug bites as well. I use this every night before going to bed.

  1. Peppermint Oil

Helps relieve headaches, migraines, nausea, stomach issues, and muscle pain. You can use this to increase brain oxygen and improve energy for exercising. I use this for my headaches- I pour some drops in my oil diffuser and let it do its magic!

To use essential oils- always dilute with water/use a carrier oil. This prevents you from getting severe burns because the oil is so strong. You can pick up an oil diffuser at the store and add water/drops of the oil, so your air will be filled with the scent of the oil. To use it for cleaning, just add it to the water and clean your floors, counters, etc. The main how-to for all essential oils is to dilute with water. Then you can try out the hundreds of different oils and see which ones work for you.

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Mind, Body and Soul-The Mind

Mind Body Soul is a three week series where we learn tips, techniques, and points for our goal of transformation and renewal. We have three weeks to work on ourselves so we can start off feeling revived and refreshed to take on new projects, businesses, and plans that we may have in the second half of 2018 and the new school year. Ultimately our aim is to pour into ourselves, so we can better pour into others. For us women, we often put self care on the bottom of our to-do list after performing our wifely duties, taking care of our children, running our homes, being the president of the PTA, having 5 businesses and ministries, and taking over the world. No wonder we get burnt out and we are tired all the time! Self care needs to be at the top. How can we be better moms, teachers, managers, leaders, or women if we do not take care of the women in the mirror?

 

This week we are focusing on our mind.

 

Hold up, Let me get my mind right.

 

So now that we ladies are more in tune with our spirituality, we meditate, we eat healthy, and we work out on a consistent basis, it is time to focus on our mind and brain wellness.

 

To be successful business owners, moms, leaders, managers, etc., we must take care of our brain. In fact, taking care of the brain and mind is often overlooked because some of us do not even know what that means and/or we think we got it all under control. Yeah, we may have it under control today, but there will be a time where we will not. That is just life.

 

How do we begin to take care of our brain and mind? Here are four steps.

 

First step: taking vitamins and supplements. If you do not take a multivitamin for women, you need to get on that ASAP! Vitamins are crucial because sometimes we may not get enough nutrients from the foods we eat, so the vitamins that we take will fill up our bodies to promote health and wellness. Vitamin B12 is medically known to prevent mental decline. A deficiency in this vitamin can cause memory loss and confusion. To purchase vitamin B12, visit your local supermarket or GNC.

 

Step two: THINK. Reading, writing, finishing a puzzle, and completing crossword puzzles are just a few examples that mentally stimulate your brain. You can even go on the app store on your smartphone and pick out games that help boost memory and cognitive skills. Personally, I am trying to learn two new languages at once. (Wish me luck please) When I am sitting trying to learn and understand new language concepts and words, I can already feel like mind and knowledge growing. I noticed my memory improves as well. That is because I am being forced to think.

 

Step three: Self reflection and evaluation. This is my favorite activity. Self reflection and evaluation is basically assessing your life and asking yourself questions. What is working? What is not working? What areas of my life must I improve? What must I get rid of that does not benefit me at all? How do I feel about this situation? How can I change this area of my life that I am not satisfied with? Are my priorities in order? Have I dedicated enough time for my family?

Questions that evaluate your life help improve your life. This strategy helps (in my life) keep depression at bay because I can actively work on bringing myself closer to a state of happiness, set needed goals, and have hope. It also helps because it has you critically think about your life and makes you think long and hard about what is going on.

 

Step four: Skip the drugs.

This is a no brainer (pun intended). Partaking in drugs messes up your thinking skills. Take it from someone who has seen people totally change when they started to do it, they think differently, and then act differently, and even myself…of course when you get super wasted or high of weed, you don’t think the same. Soberness helps you think clearly to make the right choices and decisions. That is why you don’t get extremely drunk and then show up at your final exam at college. It don’t work like that girl.

 

It is important to care for our mind and brain because it alleviates stress. When we think clearly and better, we can make amazing choices for our business, families, investments, and organizations. So that means less stress because everything runs more smoothly. If our mind is improved, we can treat the people around us better, since we are treating ourselves better. Plus, your brain is so important. I mean, it’s your brain. We need it.  No matter what the benefit is- you are winning. Get your mind right, and you’ll start to think your life is great (because it is great, and it will be great).

Transformation & Renewal -Work That Body Out

Hey ladies! Welcome to week 2 of my series:

____ is a three week series where we learn tips, techniques, and points for our goal of transformation and renewal. We have three weeks to work on ourselves so we can start off feeling revived and refreshed to take on new projects, businesses, and plans that we may have in the second half of 2018 and the new school year. Ultimately our aim is to pour into ourselves, so we can better pour into others. For us women, we often put self care on the bottom of our to-do list after performing our wifey duties, taking care of our children, running our homes, being the president of the PTA, having 5 businesses and ministries, and taking over the world. No wonder we get burnt out and we are tired all the time! Self care needs to be at the top. How can we be better moms, teachers, managers, leaders, or women if we do not take care of the women in the mirror?

 

Work that body out.

I love to workout. I love to sweat, I love to feel my muscles burn, I love to feel that healthy sore the next day, and most of all, I love to see the results. Exercising is exciting and every workout is a new adventure. How many sets & reps can I do today? Am I going to able to use more weight on the machines? How many minutes can I do on the stairmaster without stopping? This is all so fun to me. Sometimes it takes me a little while to get to the gym, but after the first 15 minutes, I do not want to go home. I know not everyone is like this. For some, working out hurts (we will get to this later), working out isn’t exciting, and working out just plain sucks. I know this, because I used to think all of that. From time to time, I think those thoughts, but it is important to push through and work that body out.

Imagine a life where we all got our workouts in. We feel so much better emotionally and mentally because the endorphins in our brain are released. We feel so much less stress. Our lungs feel clearer and our body feels freer. We are living a longer and healthier life. Our energy levels are increased so now we can actually do more tasks without feeling so tired all the time. We can play with our kids in the backyard and our sex life with our husband is bomb. Not to mention, we look good. Basically, we live our best life, and exercising has no down side.

Ok, so, we are all busy women. Some of us got kids, some got a hubby at home, some got 2 jobs, some got multiple ministries, and some got all of the above. How do we fit in working out? Do we even need to workout? I know some of you reading this might be at a weight where you do not want to work out, but all of us need to work out. No matter what size you are or how busy you are. You MUST make time to workout. You must schedule time for physical activity. We need to put down our phones, and go to the gym, go in the living room, or go outside (which is my favorite), and move our body. Physical activity is so crucial if we are going to be females bosses.

What I like to do is assess my current body shape and note the things that I want to work on. Currently, I need to pay more attention to my arms. I will definitely be working out my entire body, but I want to add more arm exercises so make sure I am not skipping anything. I try to work out 5 days a week, with one day of the week to be yoga day and the other a rest day. **Thirty minutes a day is bare minimum ladies. The more time of course the better, but if you do not exercise now, aim for at least thirty minutes, then do an increase. The thirty minutes can be used in a jog, a run, doing some push ups, or squats. **Some people mention that they feel TOO sore or too hurt the next day and that is why they do not like to workout. If this is you, that means you do not have the proper form and technique. You are doing the exercise wrong. I would suggest finding a personal trainer, working out with a girlfriend, or asking someone at the gym to make sure you are doing the movements correctly.

I am going to list workouts that I do at home if I can’t make it to the gym and use the machines. These workouts can be found on YouTube so you can see the proper form and technique. Before I do that, I want to note that I usually eat a banana and peanut butter snack before going to the gym. It is important to eat pre workout foods that will boost your blood sugar & get you ready for your sweat game. (Some Pre Workout foods include apple wedges, bananas, peanut butter, protein bars, oatmeal, and dried fruit).

 

Lower Body

(Pic credit: Spotebi)

 

Sumo Squat  

Feet wider than shoulder width apart and squat. Toes should be slightly turned out and your knees should never go past your toes.

 

Wall Squat (Pic credit: Workoutlabs)

Head and back are against the wall. Feet are shoulder width apart. Arms must stay at your sides, thighs are parallel to the floor, and knees must not go past toes.

 

(Pic credit: Spotebi)

Donkey Kick

Get on the ground on all fours. The knee should be bent at 90 degrees, and now kick back. You should feel it on your glutes.

 

Abs & Obliques

 

(Pic credit: Quora)

Plank

Maintain the plank position for at least 1 minute.

 

(Pic credit: Spotebi)

 

Leg raises

Works lower abs. Keep arms down on the side and raise your legs.

(Pic credit: Workoutlabs)

Oblique Crunches

Lay on side. Knees bent as shown above. One hand behind head. Now use that arm and to touch your hip.

 

Upper Body

(Pic credit: Workoutlabs)

Push Ups

Assume a face down position on the floor. Feet must be together. Using your arms, raise yourself up.

 

(Pic credit: Workoutlabs)

Tricep Dips

Grab a low table. Knees need to be bent and feet on the floor. Place hands behind you, directly under the shoulders. Lift hips to a hover, now bend elbow straight back and use your triceps to come back up.

 

(Pic credit: Spotebi)

Arm Circles

Stand up. Open Arms wide and move them in a circle, clockwise or counter clockwise, again and again.

 

After  I SWEAT, I got to eat some food. DO NOT starve yourself after working out!! It is so important to have a post workout food plan to feed your muscles that you just worked out. Sample post workout meals include a protein shake, salmon, tuna, yogurt, and chicken. I want to recommend protein powder. You can buy some at your local grocery store or GNC.  It is so easy to get your protein through a protein powder. I usually mix it in with some fruits so it tastes a lot better and then I put ice in it. Yum!

To make working out fun, be sure to try out new exercises. Do not just keep on doing the same movements over again. Switch it up! I would also recommend going to gym classes, ones that cost money or that are free. Gym classes are a great way to learn new exercises, to learn HOW to properly do them, and to make new girlfriends. These female bosses that you meet can become your workout partner.

So now you know the benefits of working out, a beginners guide to start working out, some sample exercises, pre and post workout foods, and additional tips…like the song goes, hey we got a good thing, I wanna see you workout for me, workout for me….but not really, don’t do it for me. Do it for yourself.