The Kate's Vine

Now you know that sleep is crucial for your effective leadership. But how do you improve its quality? Well, it is much easier than it may seem at first. Try the recommendations below and you may expect significant progress in your ZZZs in a week! #1 Be Consistent As a leader, you probably know that  consistency is key to any systematic changes . Your sleep schedule is no exception. Here are three main steps you should do: Find out how much sleep you need . The National Sleep Foundation states that most adults should sleep 7-8 hours per night, but the best way to know what works for you is actually to put some effort and track your sleep. You can use a good old sleep diary and write down the time you go to bed and the time you wake up, or choose the modern way and wear a sleep tracker. “If you’ve got a sleepless night, instead of loading yourself with coffee, try to schedule a nap. Just be sure that you’re doing it right: no more than 30 minutes and no less than 3-4...

A home that is free of grime, dirt, and dust is something most of us wish we could have. The vacuum is one of the best home appliances to help you keep your home squeaky clean.   Have a cleaning schedule  When you schedule your cleaning, for example, once a week, you will have an easier time vacuuming. Your house will be cleaner if you vacuum regularly, instead of doing it when you have the time. When coming up with a cleaning routine, it is important to consider the amount of dirt and the factors that contribute to your cleaning needs. Choose the right accessories It is normal to get a little confused when looking for vacuum cleaners. There are plenty in the market. and it can be overwhelming deciding which one works best. It is essential to consider the type of flooring when choosing the best vacuum for pet hair . For example, beater bars are not a great choice for surfaces made from wool or silk. For the corners, a crevice tool is vital. This way, ...

Tighten, lift and tone your way to better-looking skin. Now that the ravages of winter weather are fading and summer’s heat hasn’t fully kicked in, it’s the perfect time to kick your skin into shape. During  Skin Gym Week  on bodyandsoul.com.au, we’re sharing the tips and tools improve your skin health- from face-friendly meal plans to the most effective professional treatments, to the best and buzziest products, it’s everything you need to get the best skin of your life - from the inside-out.   Beauty tools  are having a major moment. You’ve heard of  Gua sha , likely dabbled in  jade rolling and if you’re into the skin you probably own a couple of tools yourself. But they’re not just gimmicks, at-home gadgets not only encourage you to indulge in some self-care, but they’re also skin-boosting too.   The latest gym gear for the skin to enter our shores is the aptly named Skin Gym, a US-based beauty brand specialising in “beauty tools for ...

There isn’t any vacuum on the market today which can do absolutely everything that you’d want a vacuum cleaner to do. While some are absolutely brilliant at cleaning carpets, they’re terrible at picking up debris from hard flooring. While some are great at cleaning single level homes, they are simply too heavy or cumbersome to take upstairs. Some might be brilliant at cleaning floors, but they simply can’t cut it when it comes to removing dust from upholstery or curtains. That’s perhaps the top reason why so many people are buying several vacuum cleaners. If you have a home with lots of mixed surfaces – and that’s most of us these days – you will definitely benefit from having at least two vacuum cleaners which specialize in different things so you can be guaranteed to keep your house clean at all times. Lots of people have one large upright vacuum cleaner to tackle their flooring and a small handheld model for use on upholstery, curtains and even thei...

So there's good news, and there's bad news. The good news is sweating is not, on the whole, terrible for your skin. And why would it be? As we've discussed, it's natural and there's not a whole lot we can do to stop it, so better settle in and get comfortable.  Try pre workout serum to avoid the effects of sweat on face after gym. Beyond good news, though, is that there are studies that show that the act of sweating not only removes impurities from your skin, but can help protect it from bacteria like E. coli and Staphylococcus aureus by secreting a rather nifty natural antibiotic called Dermcidin. Now you can rest easy knowing that sweating is not only natural, but it's also marginally beneficial for your whole skin environment. There had to be a reason spas have relied on steam rooms and saunas for so many years—sweating can clear you out and help you get that internal glow that feels more organic than just about any other treatment. But there is bad new...

It's easy to find a  home cleaning service, but it's easier and more affordable to run to Target and just grab a new Dirt Devil. But when it comes to new vacuum cleaners, the devil really is in the details you don't consider. I am a fan of great deals. I like cheap sunglasses and take advantage of sales at grocery stores. The first thing to consider when buying a new vacuum cleaner is what kind of floors and rugs you'll need it to clean. These machines all do the same thing & suck up dirt and debris. They don't all do it with the same amount of power or efficiency, however. You wouldn't bring chilidogs to a vegan dinner party (well, my grandmother would but that's another story). You wouldn't wear dress shoes to go hiking and you wouldn't buy a SMART CAR as the main vehicle for a family of five. Following that logic, you wouldn't buy a vacuum cleaner designed for bare floors when the majority of your home is covered in the shag carpet...

Workouts are a great contribution to your health. They improve cardiovascular health and increase strength and endurance. And of course, everyone is familiar with the feeling of breaking their own limits and getting better after every good training session. But there’s something you should not forget about… EXERCISE AND SLEEP TO CHANGE YOUR LIFE Seventy-five percent of the overall workout success comes from the things we do outside the gym: our nutrition, daily levels of activity, and  most importantly, quality sleep . How does sleep affect progress in your workouts? What benefits will it give you if you try to get lean or, on the contrary, gain muscle mass? And how to correctly set priorities between sleep and workouts when you don’t have time for both? Keep reading to find out. There are several  ways in which working out can affect the quality of your sleep . Let’s talk about them. Increased deep sleep duration.  It has been proven that people who are...

FITBEAUTY AUSTRALIA’S compositions are produced by a team of Australian and Californian Dermatologists (U.S.A), skin specialists, skincare lab technicians, competitive athletes and business owners that are right now – working inside of the fitness, cosmetic and injectables industry. Recently launched – The pre workout serum  is unique and one of it’s kind. It will protect your face from the formation of new wrinkles & fine lines during the workout. It Contains a series of some of the most productive anti-aging ingredients that bio-science has to offer. This is one of the best anti-aging serums in Australia, especially for female gym enthusiasts.  This is the best selling brand by which people do not hesitate to swear by. The product can be used to remove makeup as well. It is well recommended by many specialists. The components include organic antioxidants which are very helpful for the maintenance of the elasticity of the skin. It shows amazing improvement in the lum...

Most people of Australia face the issue of prematurely aging of the skin due to the extreme climate of the continent. Most products used by the people of Australia need to be extremely effective in curbing these issues which causes the sagging and wrinkling of the skin. The skin can be rejuvenated by using a number of rod products but there are methods to keep the skin healthy in natural methods as well. The natural beauty of the skin can be achieved by maintaining a number of healthy habits. These habits are not only essential for beautiful skin but for beautiful health too. The tips are: Avoid harmful sun rays This is the best solution to maintain your skin in a healthy condition. When the skin is repeatedly exposed to the sun, the skin gets harmed beyond our knowledge and to a great degree. This is one of the major causes of premature skin aging. The people of Australia face this problem because of the arid weather. The sun rays are a major cause of the harms if sk...

For starters, children do best on routines.  Just one good reason why kids need routine is so they can get on a schedule.  This helps them fall asleep better at night.  But, knowing what to expect and teach them to look forward to things, just as examples. But, kids aren’t the only ones who benefit from routines.  As a stay at home parent, being in a routine helps you stay consistent with cleaning, cooking, and getting the kids to and from school.  After factoring in all your daily requirements, you can build in fun with the family, practicing a little self care, and even when you can chill with the hubby. Want to work at home, too?  Not going to be easy if you don’t have a relatively consistent schedule mapped out. Vacuum cleaning is very effective dry cleaning process as it can remove pet hair successfully from floors and furniture. Cordless vacuums are the best vacuums for pet hair . If there’s one thing I’ve learned over the last 7 ...

Don’t over-cleanse Let’s start with my schedule. I actually schedule my workouts to coincide with when I need to wash my face. I know, I know — this sounds insane, but hear me out. When I was training in Phuket, I realized I was washing my face too much, and it made my skin tight, dehydrated, and super acne-prone. If I work out too late in the afternoon, I have to wash my face in the morning before I work out to remove my morning/early afternoon makeup/dirt/sunscreen, and then wash it again after I workout. If I have something else to do after the gym, I have to put on makeup again and take it all off before I go to bed, and that’s just too much face washing for one day. Hydrate post-workout When I get finished with my workout, I go ahead and do my full morning skincare routine. I usually have errands to run or something to do after my workout, so I focus on hydration but also making sure my skin isn’t too slippery for makeup. Before I leave the house, I like to throw a few...

You may already have your morning and evening skin care routine, but what about your pre- and post-workout one? I know, it’s hard enough to  double-cleanse  twice a day, even harder to squeeze in a workout in your busy schedule, but spending a few extra minutes in that locker room to take care of your skin is key to ensure healthy and good looking skin.  Here are 6 quick tips to follow. 1. Wipe That Makeup Off Before Every Workout Even though you want to look good at the gym (well, we all do), it’s important to remove your makeup —plus dirt and excess sebum—before you start your workout session. That’s because, when combined with sweat, they enhance significantly the risks of clogged pores and acne. Quick solution: Instead of having a bottle of makeup remover sloshing around in your gym bag, carry a package of disposable cleansing wipes. Even better if you opt for oil-based cleansing tissues, since they help you get rid of the m...

People who are suffering from a disease, such as atherosclerosis, when cholesterol plaques are contained in one of the arteries, which is compression during abdominal sleep, there is a likelihood that oxygen will not be supplied sufficiently to the human brain. It is extremely dangerous to life. For sleep disorders CPAP masks for side sleepers are very effective. It is also important to know the following information about the effect on the body that carries a dream on the stomach. The position of the body when a person sleeps on the stomach is not healthy, while the head is strongly turned to the side. At such a position of the head, there is a compression of the carotid artery, which results in the fact that blood in the brain is much worse. This contributes to the appearance of severe headache in the morning and the appearance of edema in your face. The position of the body when sleeping on the abdomen also squeezes your chest, resulting in troubled breathing during sleep, s...

Can you believe back to school time is rapidly approaching?!  Soon you’ll be juggling all the after-school activities, homework, and other daily duties again.  But it can also be a great time to get into a fitness routine, as it tends to be more structured compared to summer.  As you make your plans to schedule in some workouts this fall, here are some gym bag essentials for her that you’ll want to keep stocked up on! Disclosure:  This post is sponsored by Peeled Snacks.  As always, all opinions are my own. 10 GYM BAG ESSENTIALS FOR HER 1.  CLOTHES If you’re heading to the gym from work, you’ll need to make sure you’ve got your workout clothes packed in your gym bag.  And vice versa if you hit the gym on the way to the office (i.e. pack your nice clothes to change into afterwards). It sounds obvious, but don’t forget the extra undies, socks, and bra.  Those are always the ones that I’m running back in the house to grab – and of course ...