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Free for Haul Friday, Volume #533



Share your recent beauty purchases or rediscovered favorites in your stash (for those on low/no-buys!), chit chat about weekend plans, and learn a little more about each other!

Let’s Chat!

Share your own answers in the comments!

  • Haul/Rediscoveries: Charlotte Tilbury Pillow Talk Intense/Medium lipsticks and blush,
  • Weekend plans: We’re going to drive to a nearby neighborhood and then walk around to get some frontyard inspiration! (We already walked around a lot of our immediate area!)
  • Do you like traveling?: I can’t recall enjoying traveling in a long time, if ever, but definitely not as an adult. I loathe flying, don’t like driving, get seasick on cruise ships, and do not sleep well outside of my own bed (not even a guest bed at my parents’ house). If I could only teleport… then maybe I could enjoy the destination, but the journey to and from has not yet been “worth it.”

P.S. — Join us over in the official Temptalia chatroom on Discord! 🙂

This week’s mellan photo/video…

Share your pet photos to the Temptalia Pets flickr group!

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His new nickname is Mr. Indestructible. Think he’s earned it after 12 years of continuously beating the odds. Won’t walk after 2 years—still using all four legs and wants to play (hips won’t need surgery, pfft). Heart failure at 5 years—ticker is good (we did fix early on!). Bunk knees. Acid reflux. Skin allergies (he looks like he’s molting right now 😂). Irritable bowl disease. Liver disease. IVDD. And this week’s ultrasound showed all good inside! And that he seems to have little pain in his spine and seems very recovered. Everything else I guess we chalk up to being an ornery old doggo 😂😂

A post shared by Christine (@temptalia) on Jan 23, 2020 at 5:19pm PST

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9 Simple Tips That Will Help You Sleep Better And Wake Up Easier




A good night sleep can work wonders for your well-being: it can improve your concentration, strengthen your memory, boost your immune system and protect your mental health. Yet, despite all these scientifically proven benefits, so many of us just aren’t getting enough of that sacred shuteye. Some might blame this on stress or an irregular routine, meanwhile others might put it down to different chronotype classifications (we’ll explain what these are later). But, whatever the reason, there are so many simple and across-the-board changes that will make a dramatic difference for everyone. We’ve rounded up our top nine so get ready to say goodbye to sleepless nights and hello to refreshed mornings…

1. Work out your chronotype classification…

There are four main chronotypes – bears, wolves, lions and dolphins – and which classification you fall into basically depends on whether your unique biological clock makes you more of a morning or evening person. Bears (50-55% of the population) sleep a lot but not enough, lack energy after lunch and are most productive between the hours of 11am to 6pm. Lions (15% of the population) are early risers who like to get most things done in the morning and go to sleep early. Wolves (15-20% of the population) hate mornings and are at their most productive in the second half of the day. Meanwhile, dolphins, (10% of the population) can barely sleep at all and usually suffer from insomnia. So, if you want to really want to optimise your sleep, identifying your chronotype can help you to tailor your day and night routine to your body’s natural preferences. This online quiz will help you work out your own.

2. Kick the caffeine habit

In the morning, a coffee can be a much-needed pick-me-up. However, caffeine can stay elevated in your blood stream for six to eight hours, so drinking it late into the afternoon can significantly worsen your quality of sleep. If you aim to go to sleep around 10 or 11pm, try avoiding coffee from around 3pm or sticking to decaffeinated alternatives if you really can’t resist the afternoon coffee run.

3. Manage your light exposure

The amount of light exposure you get, both during the day and the evening, can noticeably impact your ability to transition into sleep. Here’s what you need to know:

By day…

  • Try to expose yourself to lots of light. This will help your body to recognise the contrast between daytime light and evening darkness and, therefore, when to start producing melatonin.
  • Get outside as close to the time of waking as possible by having your morning coffee or walking to work. Fortunately, spring is on the horizon so this should get easier.
  • Step outside on your work breaks. A walk around the block at lunch time will do the trick!
  • When you are inside, make sure to keep all the curtains open. This should help you to stay more alert too!

By night…

  • The bright blue light from your screens can suppress the release of the sleep-inducing hormone melatonin so if you can pull yourself away from your phone and other devices for one to two hours before bed, you’ll definitely notice the benefit when you try to get to sleep.  If this seems like an impossible task, download a light-altering software like f.lux which will gradually remove the blue light from your screens in the hour before bed. You won’t even notice!
  • Avoid reading from backlit devices and opt for a good old-fashioned book instead!
  • If you do wake up in the night, keep the lights down and resist the urge to reach for your phone.

4. Practice smart napping

It’s completely natural to experience a post-lunch dip in energy between 1-3pm and napping is the perfect solution. However, if you don’t want your power nap to impinge on your night-time sleep routine, you have to be smart about it. Research has proven that naps of ten to twenty minutes will allow you to wake up alert without the groggy post-nap feeling. Any longer and you’ll be left feeling a lot worse post-nap because you’ll have to wake yourself from a deeper sleep.

5. Perfect your bedroom environment

You shouldn’t underestimate how much your environment affects your ability to transition into sleep and we’re not just talking about the decor. There are a few general pointers that are great to keep in mind when perfecting your space:

  • Temperature – believe it or not, this can have more of an impact than noise. A cool 18 degrees is the most comfortable temperature for most people.
  • Sound – this isn’t rocket science: loud noises don’t make for a calming sleep set up.
  • Smell – certain scents, like lavender and sandalwood, can be particularly conducive to a relaxing sleep. On the contrary, peppermint, lemon and rosemary can help to invigorate you in the morning so using a diffuser with a timer can help!
  • Mind – your bed is for sleeping, so try to reserve it for this activity only rather than using it as a space to work or watch TV. This way, you can disassociate the activities from each other and protect the serenity of your bedroom.

6. Lock down your pre-sleep routine

Remember when you were little and your parents would tuck you into bed and read you a story to send you to sleep? This is called a pre-sleep routine and they can work miracles for adults trying to get to sleep too! The most important thing here is to try and regulate your body clock by going to sleep and waking up at roughly the same time every day. After you’ve got this down, reading, listening to relaxing music, jotting down your thoughts and stresses in a journal or practicing short meditation can help to calm your mind and body before bed.

7. Say no to snoozing

It turns out, your body has a few nifty mechanisms that prepare you to wake up and get moving in the morning. For example, one of these is increasing your core temperature in the two hours before waking in order to make you feel more alert and less sleepy. When you hit the snooze button, this confuses your internal body clock, making it think ‘false alarm’ and stopping all these mechanisms from fulfilling their important morning routine. Ultimately, this means you’ll wake up feeling less refreshed and reluctant to force yourself out of your warm cosy bed. You know what they say, ‘you snooze, you lose’.

8. Drink a glass of water as soon as you wake up

On that note, drinking a glass of water as soon as you wake up is one way to help you avoid the tempting snooze button as the process of drinking will force you to sit up. Plus, the water will invigorate your body, help you to flush out toxins and fire up your metabolism for the day ahead. If you can’t stand the idea of sipping on a lukewarm drink that’s been sitting on the side for hours, a thermal water bottle will keep your water cool and crisp overnight.

9. Make a morning playlist

Just like those upbeat bangers are an essential aspect of your gym routine or a calming set of tunes can set the tone on a lazy Sunday, a playlist full of happy high-energy hits is proven to help you get up and about in the morning. According to music psychologist David M. Greenberg, the best songs for waking you up have optimistic lyrics, a tempo with an average beats-per-minute of 100-130, and a gradual build-up over the course of the song. You could create your own playlist or just type ‘morning’ into Spotify and take your pick!


Your diet can also affect how refreshed you feel in the morning! Discover 6 foods that will help you wake up feeling energised and glowing this winter…


The post 9 Simple Tips That Will Help You Sleep Better And Wake Up Easier appeared first on Topshop Blog.

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$6000 to deliver something from Jamaica to America?!| Finally back in the gym | Bicana




GOOOOOOOOD morning, afternoon or night!

Went to the gym, epicene and Fedex amongst other places in the vlog! Can you believe Fedex charges $6000jmd upwards to send of the smallest items! Its beyond me!! But other than that I had fun learning new things at Epican and wondering around Jamaica.

#jamaica #jamaicavlog #Bicana


⊹ My online stores @bbrealja & @sandnwata on IG to shop bath and body works, Women , Men & kids fashion as well as home goods, etc.
⊹ Intro shots from multiple free drone sources

⊹ Intro song – Rihanna – Rude boy (Jhon Carvajal Edit) Extended
⊹ Risky Instrumental (Prod. S’Bling)


⊹ Instagram : Bicanabrown
⊹ Snapchat : notchanelofme
⊹ Twitter : Bicana Brown
⊹ Tumblr : Notverrychanelofme
⊹ Soundcoud : Bicana Brown

⊹ Bicana Brown
⊹ 23
⊹ Jamaican
⊹ Moved back home

⊹ Gopro Hero 7 Black
⊹ Final Cut Pro X (FCPX)


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International Women’s Day event – final line-up announced




Joining up to launch the event are Fran Kitson, Gill Stott, Kelly Dunn, Angela Starkey, Mark Asquith, Ruth Yoxon, Becky Gibson and Margaret Inglesant

Numerous speakers, workshops, stalls and events take place at Woodend, Scarborough Art Gallery and Kagyu Samye Dzong Meditation Centre, all based in The Crescent.

Organised by Inspiring Women, the one-day event is free to attend and starts at 9.30am.

Margaret Inglesant said: “I am so excited about this year’s event. We have some fantastically inspiring speakers, numerous workshops on a variety of subjects from meditation to social media, a number of local business stands and great networking opportunities. There is something for everyone.”

Scarborough-based Beyond Housing is the partner of the event with additional sponsorship from the GI Group and Asquith & Co Accountants.

Events at Woodend include:

Business Advice sessions – 1:1 Mentoring and advice from Yorkshire in Business in the Butler’s Pantry from 11am to 2.50pm.

The Sitwell Library will host four events including:

10.15am – Positive Body Image with Nicole Vogwill

11.30am – How to Eat Well for Less with Jennie Marie Glover

12.45pm – Starting Out On The Right Foot – with Marie Horner and Suzie Mortonson from Harrowells Solicitors

2pm – Social Media for Women with Fran Kitson and Rachael Sutcliffe

Events in the Conference Room include:

9.45am – Sheri-Leigh Miles – NET Positive Futures Sustainability

10:30 – Rita Leaman – Retirement is not an option for Rita who at ’70’ has never been busier. Recently she became Yorkshire’s President for the Soroptomists and will be reading from a recent publication ‘Power of a Second Chance’.

11.15am – Millie Rose – winner of Young Enterprise award, best-selling author and award nominated blogger

12:00 – Jenny Gilmour – is an author and advocate for women in abusive relationships.

1.30pm – Keynote Speaker: Dr Zareen Ahmed Founder and CEO of Gift Wellness; Chair of The Gift Wellness Foundation; Chair of The Halimah Trust

2.30pm – Clare Rayner – Environmental – The Refill Jar – Celebrating Motherhood and Business

3.15pm – Briony Rowntree – Coach, trainer and workshop leader

Young Enterprise Showcase Competition from 4.30pm

Scarborough Art Gallery will host the following events:

9.45am – Speed Networking with Duncan Lewis from Eaglei

11am – Young Entrepreneurs Question Time Panel – with Duncan Lewis from Eaglei and our Young Entrepreneurs – Jess Hogarth, Reece Wild, Robyn Keech, Steve Marson, Amy Taylor and Emily Richardson

12.15pm – Sign A Song with Street Sign

2pm – Chocolate Workshop with Crofts Chocolates

3.15pm Gin Workshop – details to be confirmed

Kagyu Samye Dzong Yoga Studio will be the location for:

10am – Yoga for mental health wellbeing with Carrie Froggett from the Frog Project

11.30am – Adult dance class with Mary-Ann from Ta’Dance

1pm – Shiatsu – Bring Mindfulness To Every Move with Jo Smit

2.30pm – Yoga Nidra, a type of deep relaxation with Sarah Priestley

Kagyu Samye Dzong Meditation Hall events include:

10.30am – Mindfulness for busy people with Ani Tselha

Noon – Self Care – Loving, kindness and compassion with Ani Tselha

1:30pm – Posture and chair-based exercise with Roots of Yggdrasil

3:00pm Happiness and wellbeing meditation with Ani Tselha

Stands at Woodend include:

Future Intentions, Burlington Financial, Faith Young Writer, Your Lead Generation, KD Recruitment, McCray Press/Jae Designs, Bridlington Escape Rooms, Whitby Distillery, Yorkshire In Business, Inspiring Women, Beyond Housing, Hunmanby Pantry, Asquiths Accountants, GI Group, The Gift Wellness Foundations, Inspiring Women,

Stands at Scarborough Art Gallery include:

Futureworks NY, Roots Of Yggdrasil, Body Massage and Beauty, Wood Cottage Crafts, Native Deli, Happy Soul, Artemisia Gardens, Ta Dance, Nails by Karem, Vine Stitches, the NHS and Young Enterprise Company Programme.

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