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Author: Lizbeth Bolanos

  • The World of Physical Activity is Vast!

    We have options in the world of exercise! We do not need to limit ourselves to just walking, running, and weight lifting. You can enjoy those exercises but it is important to know that we can get our exercise from other physical activities. Rock climbing, hiking, basketball, tennis, mixed martial arts, yoga, swimming and dancing are just a few activities that can be enjoyed outside of what is offered at a traditional gym. Feel free to add any and all of your favorite activities or activities you want to try out!

    Kickboxing

    I developed an interest for kickboxing as a child, the world of UFC seemed so brutal but intriguing at the same time. I didn’t actually try it out until I was 18 years old. I found a gym that offered a variety of mixed martial arts classes at a price that was college student budget friendly. I would recommend doing the same, especially if you have a budget to consider. Most of these gyms offer equipment but if you think you’ll stick with the sport, it’s recommended to invest in your own. 

    I tried out some of their  boxing, kickboxing and Brazilian jiu jitsu classes and decided that I enjoyed kickboxing the most. I enjoyed it more than boxing because it required you to use your lower body as well. I felt strong and tactical while performing the movements. I also felt safer in the sense that I would be able to stand up for myself in the face of danger. I will admit that it wasn’t easy at first! My body was not accustomed to this activity and I frequently ended up very sore but what matters the most was that I enjoyed it. You won’t know what physical activity you enjoy until you get to try it for yourself. Be bold and take your first steps into the world of physical activity!

  • How Exercise Benefits Our Overall Well Being

    One of the best activities we benefit from is exercise! Exercise is constantly advertised as a way of reaching an “ideal” body standard but exercise is more than that. That isn’t much of an encouragement to get our bodies moving. I believe we deserve to know more about the benefits of exercise. Exercise can benefit you in ways you’ve possibly never imagined! Your bones, muscles, brain and immune system all benefit from exercise.

    Benefits of Exercise on Your Brain

    Let’s keep in mind that mental health and brain function matter just as much as physical health does! Due to the fact that exercise helps increase blood flow and oxygen levels in the brain, our mood, learning, memory, thinking and judgment skills improve. Cognitive function is essential for our day to day lives and that is why we want to keep our minds sharp. We also get better quality sleep and who doesn’t enjoy a good night’s rest? Exercise also has positive effects on mood. It can help reduce the risk of depression and anxiety because we release brain chemicals known as endorphins. This is why you feel uplifted when you complete an exercise even if you were dreading exercising. Something as simple as going out for a walk can allow you to reap the benefits of exercise.

    Benefits of Exercise on Your Body

    When done correctly and intentionally, exercise can improve the function of your muscles and bones. With exercise, your body’s muscles and bones strengthen and so do their function. Bone strength is important as it helps prevent injuries especially as we get older. Muscles help us manage daily tasks, they determine how well we’re able to handle certain weight, activity, and force. Exercise can also help reduce health risks such as diabetes because it helps regulate our glucose levels. It can help keep blood pressure and cholesterol levels regulated as well which help prevent heart related disease. Finally, because exercise allows us to get more oxygen into our lungs and blood flow to our heart, it can help keep our lungs healthy. This helps keep our immunity strong! Which types of exercises do you prefer?

    Information gathered from the Center for Disease and Control Prevention

  • Let’s Limit Our Screen Time!

    In today’s world, it almost seems impossible to find enjoyment and entertainment in activities that don’t require us to be on electronics. We search for entertainment on our phones, televisions, laptops, tablets and so on. Anything with a screen seems to drag us in and keep us entertained for hours on end. We even tend to forget that too much screen time can have negative effects on us. We don’t consider how too much screen time affects our brains and bodies. A healthy habit we must consider is limiting our screen time! It is definitely way easier said than done even with all of the tools and alternatives available.

    How Can We Limit Screen Time?

    According to reidhealth.org, “adults should limit screen time to less than two hours per day”. So how exactly can we limit our screen time? There are many phone apps and settings that help you track your screen time. Tracking this helps you become aware of how long you’ve spent on an electronic device. You can even set a timer! Phone settings also help you silence or turn off notifications. Doing so can help you avoid unnecessarily checking your phone every time the screen lights up. Leaving your phone or any other electronic out of arm’s reach and out of sight can also help you limit screen time. Right now, it seems impossible to avoid screens but what you do to help yourself create screen limiting habits is a great start.

    What Can We Do Instead?

    With entertainment at our fingertips, we forget that other activities exist. Reading, journaling, creating art, exercising, spending quality time with friends and family, cooking, exploring your neighborhood are all great alternatives. This also enables you to pick up a skill and find enjoyment in new activities outside of watching and scrolling. It is beneficial to your mind and body as well. Since screen time is usually done in a resting state, our bodies suffer from lack of physical motion. Over time, this can lead to health  problems beyond a sore neck, insomnia and poor posture. Some of the negative effects that our brains experience are mood changes, changes in cognition, memory, ability to focus and possibly depression and anxiety. Limiting your screen time may be difficult but the benefits are worth it. We, the bloggers of Kindly Beautiful, want to help you to  be the best version of yourself!

    Read more about the effects of screen time here!

  • Sampha’s Ode to the Piano

    Connecting with Music

    You may be asking yourself what our intentions are behind recommending you a song. According to hopkinsmedicine.org, “listening to music can reduce anxiety, blood pressure and pain as well as improve sleep quality, mood, mental alertness and memory.”. With this in mind, I invite you to explore a song by Sampha. Anyone who knows who Sampha is knows just how heartfelt his music can be. If I had to choose a song to recommend to all of you, it would be “(No One Knows Me) Like The Piano” from his 2017 album, Process. This song was dedicated to his mother and is essentially an ode to the piano, his childhood and the process of finding his talent. Despite this song being about his mother, a song like this would make us think of someone we hold dear to our hearts, someone who cared for us and was a very influential figure in our lives. It would not only bring up a person but perhaps a core memory or tangible item that also holds the same sentimental value. This is the beauty of music, if the sound or lyrics resonate with you, it helps you create a personal connection.

    I personally like to listen to this song when I feel nostalgic. I feel as though it helps me  revisit my childhood. I also tend to listen to this song  whenever I miss my family since I no longer live in the same household as them. This is also a great song to listen to when trying to relax, when you don’t necessarily want something fast paced. It’s mellow, emotional and accompanied by the soothing sounds of a piano. Did you enjoy this recommendation? What are some songs that make you feel calm or help you revisit your memories and loved ones?

  • Gilmore Girl Season

    TV For Your Comfort

    Fall is here and all I can think of is curling up on a couch, wrapped in a blanket with a big mug of my favorite coffee or tea and tuning into Netflix to watch one of my favorite shows, Gilmore Girls. I recommend this show especially because it is more of a feel good show, it doesn’t necessarily have you on the edge of your seat. It is centered around a close mother-daughter relationship and their day to day charismatic lives in a fictional town known as “Stars Hollow”. You may enjoy it too if you’re looking to watch something with very minimal drama and wholesome, relatable connections. I know I have always felt connected to Rory’s character as a high schooler.

    Gilmore Girls is more than just a show too. Being that it was filmed around the early 2000’s, the show is also an inspiration for fashion inspiration as this seems to be making a comeback with a touch of modern fashion in today’s time. In fact, I have noticed that there seems to be a “trend” taking place within the Gilmore Girls fanbase. That is, everyone is in search of the perfect “Rory” white cable knit sweater to pair with their favorite outfits this fall.

    I also enjoy watching Gilmore Girls for their endless music, book, movie and show mentions. Rory happens to be an avid book reader, her mother Lorelai and best friend Lane happen to be music enthusiasts. There are mentions of movies as well as references to shows in almost every episode. The relationships that are formed throughout the show are also essential as they can be viewed as life lessons that we can also learn from. We watch Rory and Lorelai grow older and in this we watch Lorelai give advice to Rory. We as the audience also learn to feel cared for through their relationship. So, when in doubt, when the temperature starts to drop or when you feel like you would like to watch something soothing, tune into Gilmore Girls!

  • The Good, The Bad and The Ordinary

    The Bad

    Approaching skincare can seem intimidating and it truly is a trial and error process. This doesn’t mean we should shy away from learning about what may work best for us! As someone who has dealt with acne prone skin since 5th grade, I’m confident enough to share my journey. Including learning what works best for me and how I got there. It is good to keep in mind that there are many factors that contribute to having difficulties with our skin. This ranges anywhere from what we eat, air pollution, stress,  bacteria, using the wrong skin care products, hormones and more. My very first advice would be to consult with a healthcare professional such as a dermatologist if possible. I prolonged this decision but it was what eventually provided me with a safe and steady solution. Although not all products the dermatologist recommended worked, I eventually found what did.

    The Good

    In my skin care journey, my dermatologist and I determine that my skin was affected by hormones, stress and bacteria. Ideally, managing your daily tasks in an efficient manner may help reduce stress levels which can help prevent breakouts. Hormonal acne requires a different approach as it may be an internal issue requiring internal solutions. I fought my bacterial acne with over the counter benzoyl peroxide face wash. While benzoyl peroxide may not be best for sensitive skin types, it is great for addressing bacteria causing acne. I had also learned that oil-free skincare products are best for oily skin types. They help prevent excessive oil buildup within the skin.

    The Ordinary

    Along with washing my face, The Ordinary’s hyaluronic acid + br hydration serum and their moisturizing factors + beta glucan have been essential to keeping my face hydrated. The Ordinary carries a line of affordable skincare products. They make sure to include all skin types and I have found their products to be the most beneficial. This does not necessarily mean you also have to purchase their products but I highly recommend them. It is important to choose the product best suited for your skin type!

  • Let’s Unwind

    When it comes to unwinding, we all have our preferences on how we choose to relax after a long day or on any day. Personally, I enjoy getting my body moving. Not only is it beneficial for your cardiovascular health but it helps release endorphins, which help lift your mood and reduce stress. We spend a good amount of our day indoors and seated and that’s why I enjoy putting on my running shoes and heading towards a nearby park or running track, especially when the weather is just right. Going out for a walk or a light jog is a great way to spend time away from your devices as these can also contribute to our everyday stress. Taking a breath of fresh air and appreciating the world around you helps you feel a little more present, it helps you slow down. Just make sure to warm up beforehand!

    Walking, jogging or running, you decide! It doesn’t matter which one of these you do, you’ll still manage to benefit physically and mentally from participating in this activity. Combined with a healthy diet, you may see that unwinding in this manner may assist with weight management and developing stronger muscles, if that happens to be your goal. Otherwise, your mind and emotions will repay you for unwinding in this manner by allowing you to improve your sleep and insomnia, if this is something you struggle with. If depression and anxiety are other wellness concerns, running or walking can also aide in reducing the symptoms of these mental stressors. In the end, it is up to you to choose an approach and enjoy the benefits. If I’m being honest, I wasn’t someone who enjoyed running or going out for walks until I directly noticed all of the positive impacts it had on my overall wellbeing and now it’s become one of my favorite activities!

  • The Magic of Avocado

    Health & Beauty Benefits

    Avocado is more than just a delicious, creamy fruit that many individuals incorporate as a sweet or savory part of their meal and as a beauty and wellness blog, it is our duty to share why you should incorporate it into your own meals as well! Plump and elastic skin! Aside from following a skin care routine, you’ll want to know that consuming avocado can improve your facial elasticity and keeps it hydrated. Avocados are infamously known for being high in fiber, antioxidants and a healthy fat. High fiber fruits will aide in digestive health and regularity. The high levels of potassium present in this fruit will also aide in lowering blood pressure, cardiovascular inflammation, prevents cataracts and protects against UV light damage. Our bodies also process carotenoids found in avocado, turning them into vitamin A which is known to support healthy vision and a healthy immune system. For those who are pregnant, avocados may aide in preventing innate irregularities at birth.

    Ways to Eat Avocado

    You might be wondering how you can begin to add this fruit to your everyday meals. It’s really quite simple. Due to its creamy and mild earthy flavor, it is extremely versatile and can be very easily included in your meals or even utilized as a substitute for foods like butter and mayonnaise. A favorite amongst avocado enthusiasts is of course the avocado toast! You can make your own variation of it depending on your preference. Mashed avocado is spread onto a slice of toast and usually topped with a poached egg, tomatoes, salt and pepper. Considering that avocado happens to be a fruit, it can be blended into smoothies too. Blend it with your favorite fruit or vegetable smoothie for that creamy texture and added health benefits. As someone who grew up eating avocados on pretty much a daily basis, I’ve learned that you can have avocado with anything, at any time, so long as you’re enjoying it!