This book is for all those girls who need a few tips to make their lives a bit easier. These are all things that I have done or learned in my life as a Performing Artist. I hope that you all can take the time to do some of these exercises and your life will be filled with a little happiness. The purpose of this book is to share the beauty secrets I have learned along the way with those girls that read endless magazines searching for the secrets of the trade. Here is a guide that combines hair, makeup, skin care and exercise all in one. It's your 1 stop shop for all of your beauty secret needs.

The Numbers Book

A Girl's Guide, 9 Rules To A Healthy, Happy And Beautiful LifeBy Joanna Hughes

AuthorHouse

Copyright © 2010 Joanna Hughes
All right reserved.
ISBN: 978-1-4490-5119-8

Contents

9 Pilates Exercises...................................19. Hip Roll Ups.......................................38. Bicycles With Twist................................77. Feet Drops.........................................116. Scissors...........................................155. C Curve Roll.......................................194. Leg Swings.........................................233. Butterfly..........................................272. Flex Point.........................................311. Back Massage.......................................358 Super Foods.........................................378. Blueberries........................................397. Tomatoes...........................................416. Salmon.............................................435. Sweet Potatoes.....................................454. Bananas............................................473. Spinach............................................492. Green Tea..........................................511. Yogurt.............................................537 Easy Ways To Pamper Yourself........................557. Take A Salt Water Bath.............................566. Moisturizing Avocado Face Mask.....................575. Mani / Pedi........................................584. Chocolate..........................................593. Aromatherapy / Candles.............................602. Walking............................................611. Dance It Out.......................................626 Hair Care Solutions.................................636. Avocado Hair Mask..................................645. Washing Care.......................................654. Common Hair Care Mistakes..........................663. Mayonnaise Conditioner.............................672. Comb After Washing.................................681. Hair Shock.........................................695 Basic Makeup tips...................................715. Day Face...........................................734. Night Face.........................................753. Blush To Rescue....................................782. Shimmer Shine......................................791. Luscious Lips......................................804 Easy Skin Care Solutions............................814. Cleanse Tone And Moisturize........................823. Facial Scrub.......................................832. Face Mask..........................................841. Simple Pimple Cure.................................853 Relaxation Exercises................................873. Night Time Relaxtion...............................882. Sitting Relaxation.................................891. Standing Relaxation Exercise.......................912 Energy Boosters.....................................932. Laughing...........................................951. Sleep..............................................961 Meditation Technique................................971. Meditation Technique...............................99

Chapter One

9 Pilates Exercises

Pilates is an excellent way to sculpt your body. I use these exercises to keep me in shape while I'm not dancing. Make sure to always release the tension in your neck and focus on your breath and keeping the abs engaged.

9. Hip Roll Ups

Start lying on the floor with both knees bent.

Relax your back and your hip sockets. Engage your abs.

Gently roll your hips up to the ceiling, pressing your feet into the floor. Squeeze your butt as you roll up. Hold for 1 second then slowly roll back down using your abs to control the movement. Repeat 10 times

8. Bicycles With Twist

Start lying on your back with both knees bent. Spread your shoulder blades and place your hands behind your head. Inhale and lift your shoulder blades off the floor keeping your elbows open. Exhale. Inhale and bring your knees to your chest. Exhale.

Extend one leg and twist towards the bent knee keeping the shoulder open. Think opposite knee to shoulder. Squeeze your abs and breathe. Change to the other leg.

These movements can be done either fast or slow. For slower movements, repeat 20 times, fast, push for 40.

7. Feet Drops

Start lying on your back with both knees bent. Spread your shoulder blades and press your abs into the floor. Raise both feet off the floor to a 90, degree angle. Gently drop one foot to the floor and rebound to pick it up. Repeat with the other leg. Then repeat with both feet dropping to the ground then rebound back to the start position. Repeat 10 times with each leg and 10 times with both legs. This is the exercise that looks easy but it really effective.

6. Scissors

Start lying on your back with both knees bent. Separate your shoulders and engage your abs. Extend both legs to the ceiling. Gently lower 1 leg down to 3 inches from the floor, bounce up and down gently 3 times while stretching through the backs of the knees and sending energy away from you. Switch legs and repeat 8 times on each leg. Make sure the switch happens at the halfway point rather than bringing each leg back to the starting position. Keep the movement fluid, focus on flattening the stomach to the floor and make sure you relax the tension in your neck and press your palms into the floor for further support.

5. C Curve Roll

Start by sitting at the top of your mat. Cross your feet and hold on to your knees in front of you. Pull in your stomach and your chest to make the C Curve. The C Curve is the circular shape from your shoulders through the pelvic bone. Gently shift your weight backwards and lift your feet off the ground holding on to your balance. Let yourself roll backwards on your mat keeping your C curve and roll back up. Make sure you are not pumping your legs to come back up. Test yourself after each roll to see how long you can balance.

4. Leg Swings

Start by lying on your side with your elbow supporting you in a 90, degree angle. Support your rib cage. Stretch your legs 45 degrees in front of you. Swing the top leg all the way in front of you and all the way to the back making a half circle. Make sure the leg stays parallel to the floor and the body does not rock forwards or backwards during the swing. Repeat 16 times. Feel the resistance like you are moving underwater. Stretch through the backs of both legs.

3. Butterfly

Start lying on your side, supported by your elbow on a 90, degree angle. Keep your torso engaged. Bend both knees but keep them at the 45 degrees in front of you. Lift the top knee up, keeping your feet together to form a window in between your knees. Then squeeze your legs closed. Repeat 10 times with each leg. Use your body's natural resistance on the way up as well as the way down.

2. Flex Point

Start lying on your side with both legs extended in front of you on the 45, degree angle. Roll forward on your hips and press the palm of your top arm into the ground for support. Engage your torso. Flex your top and raise your foot up about 1 foot. Point your foot and resist back down. Repeat this movement 10 times. Reach the leg away from you, lengthening out the thigh. You can repeat with the opposite point your toes on the upward movement and flex on the downward movement. Repeat with the other leg.

1. Back Massage

Lying on your back and bring your knees to your chest. Hold on to your knees with both arms. Make big circles with your knees massaging your lower back. Repeat the circles the other direction. Make sure you use your arms to make the movements and not your legs. Focus on relaxing your body. When finished give yourself a big hug pressing your knees to your chest. Extend both legs out and your arms above your head to take a nice big stretch.

Chapter Two

8 Super Foods

8. Blueberries

Packed with Antioxidants, Blueberries are your armed forces against the free radicals that naturally occur in the environment. Blueberries are one of the best defenders against aging and keeping your skin healthy. They have a very high Vitamin A, C, E content as well as being packed with fiber so sprinkle a few more on your waffles.

Here is an easy at home facial mask that will help keep your skin fighting off those little wrinkles.

1/2 cup of Blueberries 2 tbsp of Honey 1 tbsp of Lemon Juice 1 tbsp of Yogurt 2 tbsp brown sugar 2 tbsp Ground Almonds/ Chestnuts

Mix all ingredients together with a fork until smooth. Gently exfoliate your skin by rubbing your face in little outward, circles. Leave the mask on for 15-20 minutes until dry. Rinse. Your skin will be thanking you after this mask.

7. Tomatoes

As the tomato is naturally a fruit, it is jammed packed with Vitamin A, C, Potassium and Iron. It is one of the only fruits that can be cooked or canned and still keep it's beneficial properties. The Tomato is the fighter against Nitrosamines, which are in Tobacco Smoke so it is one of the best lungs, ovarian and prostate cancer fighters you can eat. They also taste great so ad extra sauce on your pizza.

Avocado / Tomato Bruschetta

3 Ripe Tomatoes A small handful of fresh Basil 1 large red Onion 1 dash of Olive Oil 1 Avocado Garlic Powder Salt / Pepper 1 baguette 1 pinch of Cayenne

Chop your tomatoes, onion, avocado and fresh basil in a bowl. Ad your dash of olive oil, garlic powder to the mix and cayenne. Continue mixing until all flavors are blended but not mushy. Slice your baguette diagonally in 2 inch pieces and place them on a cookie tray to lightly toast in the oven. When starting to brown, remove the tray and cover with spoonfuls of your tomato, avocado mix. Serve immediately.

6. Salmon

Salmon is the king of the Omega-3 Fatty Acids, which is known as the bone strengthener. It is also linked to reducing blood pressure, and helps to prevent heart disease. I would eat Salmon when I had any injuries from performing. It worked wonders to heal my hurts. Not only that but it is a low-fat high protein that is easily incorporated to any diet.

Here is my favorite salmon recipe:

Salmon Cream Cheese Rolls

1 can of Salmon 1 block of Cream Cheese 3 Scallions 1 grated Carrot 4 Tortilla wraps any flavor 3 tbsp of Honey Mustard dressing (optional)

Drain the water from the salmon and remove the skin and bones. Thinly chop the onions and grate the carrot. Blend in the cream cheese and the salmon until smooth, adding the scallions and carrots to the mixture. Ad the honey mustard and continue to blend. Lightly warm the tortillas in the oven. Remove from oven and place on your chopping board.

Place the mixture on 3/4 of one of the tortillas and roll it in a tight wrap towards the uncovered portion. Put a small part of the mixture on the end to keep the tortilla closed. Slice the tortilla in 2 inch pieces. Serve immediately or refrigerate.

5. Sweet Potatoes

Sweet Potatoes are one of those foods that are healthy in disguise. You may think they are only for Thanks Giving but I include this antioxidant rich, vitamin packed food in my diet all year round. The Sweet Potato is filled with Vitamin A, C and vitamin B-6. It has anti-inflammatory properties so it can also help to reduce swelling or disease affected by swelling such as Asthma. I particularly like the fact they taste like dessert.

Sweet Potato Puree

4 large Sweet Potatoes 4 Garlic Cloves 3/4 cup of Milk 2 tbsp Adobo seasoning 2 tbsp dried Basil/ Italian seasoning Salt and Pepper to taste

Cut the Sweet Potato in 4 then boil until soft. Drain the water and then peel. Most of the nutrients lie just beneath the skin so try to peel as close to the skin as you can. Put the sweet potato, seasonings, milk and garlic in the blender. Blend on medium or high bursts until smooth. Do not over blend. Additional seasonings can be substituted. Ad salt and pepper to taste. Serve hot along side your favorite meats of vegetable dishes.

4. Bananas

Bananas are the easiest food to digest! They immediately replenish your energy after a great workout and the potassium in theses fruits help ease cramps. They are full of Vitamin B-6 and are also known as the mood food. They help the body produce serotonin, which creates a mild mood for the brain or a slight sedative. So you won't just be smiling from their wonderful taste.

Moisturizing Banana / Avocado Mask

1/2 Banana 1/2 ripe Avocado 2 tbsp Olive Oil 2 tbsp plain yogurt A dash of ginger or cinnamon

Mix all the ingredients together with a fork until smooth. Stop before it becomes too runny. Apply this moisturizing mask all over your face and neck. This will fill your skin with tons of moisture and you can do this as often as you need. Leave on for 15-20 minutes then rinse off.

3. Spinach

Spinach is one of my favorite greens. I use it in salads, soups, lunch, dinner ... almost everything. Its nutrition is amazing. Spinach is filled with Calcium to strengthen bones, vitamin A, C and fiber, which helps to fight cancer and it also protects against heart disease. It is also packed with Lutein, which helps to fight against Cataracts. So eyes, heart, bones and fiber, spinach is truly a super food.

Goat Cheese And Spinach Omlette

2 Eggs 1 splash of Milk 1 Handful of Spinach 2 Tbsp Goat Cheese 1 tsp Butter

Stir together the eggs, milk and goat cheese. In frying pan melt butter over medium heat. When the butter is melted pour the eggs into the pan. Sprinkle the handful of spinach over the top of the Omlette. Cover and reduce heat. Cook until the center of the Omlette is no longer runny. By covering the Omlette it removes the Omlette flip ... which I have yet to master.

2. Green Tea

Green Tea is one of those things I can't live without. It has numerous health benefits from boosting your metabolism to helping to fight many types of cancer. It is used as a detoxifier and best of all it reduces the risk of heart disease. It cleanses your body of toxins and for centuries it has been used in ancient Chinese medicine. Green tea is my daily detoxifier. I drink 1 cup every night before I go to bed. For increase cleansing ad a slice of fresh lemon. Soothes the stomach, soothes the soul.

Freshly Brewed Green Iced Tea

2 Green Tea bags 1 Pitcher of water 2 Lemons 4tbsp of Honey (to taste) 3 Mint Leaves

Boil a pot of water and brew your Green Tea as normal. Remove the tea bags and let cool. Pour the Tea into the pitcher. Stir in the honey to sweeten to taste. Ad the lemon and mint leaves, then place in the Fridge until chilled and ready to serve. Pour over ice and enjoy.

1. Yogurt

There are infinite benefits to eating Yogurt. Your body needs a certain amount of bacteria in its digestive tract, and Yogurt is made of active bacteria that fit the bill. Yogurt is Probiotic, which means "for life" and is filled with protein that we need in our diets. Yogurt is pumped full of calcium, vitamin B, B-12, potassium and magnesium. Stronger bones, regulating the digestive system and works to keep our lady parts healthy ... Yogurt will stay a big part of my diet and beauty regime.

My Favorite Yogurt Snack

1 cup of plain Yogurt 2 tbsp Honey A handful of fresh fruit Dash of Cinnamon or Nutmeg

Blend the Honey and Yogurt until smooth. Slice the fresh fruit, (Strawberries are my favorite) and ad to the mixture. Sprinkle a dash of cinnamon. Eat and Enjoy.

Chapter Three

7 Easy Ways To Pamper Yourself

7. Take A Salt Water Bath

Taking a bath in Sea salts or Epsom salts is a great way to relieve stress. The salts are filled with minerals that help to soothe muscles. Taking a bath in these salts actually pulls the toxins from your body, relaxes your nervous system and exfoliates your skin. Apply 2 cups to your bath, soak and enjoy.

6. Moisturizing Avocado Face Mask

1/2 Avocado 1 tbsp Honey 1 tbsp Natural Yogurt 2 tbsp Olive Oil 2 tbsp crushed almonds (optional)

Mash up the Avocado with a fork, then, ad the Honey, Yogurt and Almonds. Blend the ingredients until smooth but not runny. Apply the mixture all over your face. Leave on for 20 minutes. The Avocado has natural oils that will naturally moisturize dry skin. The Honey has the ability to kill any germs that may be on your skin. The Yogurt is a natural cleanser, which will soften skin and tighten wrinkles.

5. Mani / Pedi

You can do your own Manicure / Pedicure at home with the right tools.

Start by removing all nail polish with your regular nail polish remover. I like to use the ones without Acetone. After your nails are clean and dry, gently file them. Choose a fine grade emery board. Soak your nails in warm water with a splash of olive oil and soap. Gently push the cuticles back with an orangewood stick wrapped in a tissue or cotton. An orangewood stick is a piece of wood that has a slanted edge. You can find them in your local drug stores. Rinse hands in soap and water, pat dry and moisturize. Apply a base coat or you can go straight to color on your nails. Sweep from the cuticle to the tip of the nail, from the middle to both sides. Wait 2 minutes between each application. Ad a second coat of color then ad your top coat to speed drying time. Wait 15 minutes for nails to fully dry.

Use the same treatment of your pedicure. Only after soaking you can scrub your feet with a puma stone to remove dead skin cells.

4. Chocolate

Dark Chocolate is filled with antioxidants and beneficial properties. It helps to reduce bad cholesterol, which reduces the risks of blood clots. Dark Chocolate also has the ability to lower blood pressure and it increases blood flow to the arteries. So feel free to indulge when the craving happens ... in moderation of course.

3. Aromatherapy / Candles

Human beings can smell 10,000 different scents. On each inhale, smells pass over the olfactory nerves inside the nose and go straight to the brain. This part of the brain then releases endorphins and other mood enhancing chemicals. Smells have a huge impact on your emotions and your moods. Smelling nice smells will help to invigorate you, relax you and can even help you to concentrate. I find Lavender and Vanilla to be the most relaxing and citrus scents to uplift me. Aromas are personal so choose a flavor that you like.

2. Walking

There are so many benefits from walking. Walking isn't just good exercise it elevates your overall mood and your sense of well-being. A brisk walk can uplift your mood as much as big bowl of chips but instead of eating 100 calories you will burn 100 calories. Walking actually lengthens your lifespan by lowering your stress level, boosts good cholesterol and strengthens your bones and your muscles especially your heart. I walk to clear my mind and give me a new perspective when I'm working out any obstacles I may be facing. A quick walk to the store or for a coffee can be more beneficial then you might think.

1. Dance It Out

Putting on your favorite song and dancing to it can be the best mood up-lifter you can do. Not only does it boost your heart rate but also it allows endorphins to be released into your body. It is the #1 thing I do to release stress and there is no way after you dance like no one is watching you to your favorite song that you can resist feeling great.

Chapter Four

6 Hair Care Solutions

6. Avocado Hair Mask

Moisturizing hair masks are great to do once a week. It's an easy combination of 1 Egg Yolk and an Avocado.

Mix the Egg Yolk and Avocado until smooth. Rub the mixture through your hair from root to tip. Allow to stand for 15 minutes while the moisture penetrates into your scalp. Rinse.

(Continues...)

Excerpted from The Numbers Bookby Joanna Hughes Copyright © 2010 by Joanna Hughes. Excerpted by permission.
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