Tag: Mona Gill


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Or is it not really a secret?

By Mona Gill

What are the secrets to a healthy long life? Is there a magic pill? Or is it living an overly cautious life by killing ourselves with crazy amounts of exercise and counting every calorie that goes into our mouth?

Well, here are my thoughts.
1) Diet :- Everything in balance. I do not believe in low-fat, non-fat, skimmed, sugar-free and guilt-free products. Wholesome, nutritious, full fat foods are necessary for you and your brain!

Our brain craves fat rich foods to prevent disorders such as ADHD, Dementia, and Alzheimers.

Increasing amounts of fats in our diets can protect our most valuable organs. So please drop the low-fat and skimmed stuff. It’s going to leave you “hangry” most times!!
2) Activity :- What is your lifestyle like? Do you have an active lifestyle?

It is so important to find an activity that you enjoy. It increases the quality of your life and lifespan. What motivates you? Golf, yoga, running, tennis? It can be anything!

You do not have to limit activity to working out to sports and volunteering. The act of giving back as well has been proven to lower the likelihood of dying early.
3) Social Life :- This is something  I can vouch for! A good, healthy and positive social life definitely is important for a quality life. Having support from people you can count on, like family, friends, partners or bffs also reduces loneliness, depression, anxiety and stress.
4) Attitude :- A positive attitude in life does help with longevity. You have to be grateful and appreciate all you have in your life. Appreciate the good people you are surrounded with and count your blessings, even the minor ones. Make the most of your everyday and try and not let the small stuff get to you.

I came across this reading by Sadhguru Jaggi Vasudev.

He had said “Just loosen up your life a little bit, laugh a little more, involve yourself with people around you. Do things that you think is not so important. Do simple things . Very important to do simple things because the very important things we do in life will become dead serious. Don’t be dead now. A time will come, now it’s time to be alive. Your life is just play “
It simply means, don’t take life so seriously and live your life to the fullest!

Namaste

Mona Gill

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife /yogamonadollsup

By Mona Gill

How do you keep the holiday pounds off with all the yummy food, drinks and endless Christmas parties but still keep focused?

Here is what I do to keep in shape and feel great even with a little cheat meal during the festivities!

It’s important to change up your workouts every once in a while and I am very in-tuned with my body and am very aware of what I need to feel healthy and have mental clarity during the busiest time for me.  Lately I have been practicing more meditation.

Meditation helps quieten and control the mind especially during this time of the year as we start to reflect and put pressure on ourselves if we did not meet some of our goals and just overall tiredness as the year ends. It does help with a better night’s sleep, mental clarity and helps you keep focused especially if you visualise your goals during meditation. Depending on what and why you are meditating, some of us just need to set the tone of the day and accept how you are feeling at that given time and move on with the day.

With that said, I still want to feel great in my skin so here are my moves that help me keep the holiday pounds off.

Commando – 10 reps and it is important to hug your belly button into your spine for a strong core

Push-ups – 3 sets of 30 and make sure if you are on your knees your legs do not touch the floor

Burpees – 3 sets of 20 as this is the perfect total body workout especially if you are trying to lose weight and make sure your chest touches the floor for the correct form.

Crunches – 3 sets of 20 and raise your legs of the floor for added challenge

Jumping jacks – 3 sets of 50

Slow mountain climbers for a minute – make sure knee touches the elbow each time

Reverse plank for a minute – this is great for abs

Raised leg and arm plank for a minute

Cool down

Typically I do this in the morning and that just helps me kickstart the day.

Because it is fast paced like a HIIT workout I take Astaxanthin supplements to recover fast.

It helps with muscle recovery and has definitely help me keep my energy levels and immunity up during the busiest time of the year!

Happy New Year!

Namaste

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife /yogamonadollsup

By Mona Gill

Do you ever wonder why most yogis or those who practice yoga often do not eat meat?

I have always loved chicken and pork, but I did realise that over the years I started to eat less and less meat especially prior to a yoga practice especially if I were to do a hot yoga class. I could smell it through my sweat which would put me off right away and also too much meat made me feel sluggish.

At one time I was even a vegan but could not sustain it for very long due to health reason. So, I found a healthy balance that worked for me even when I am unable to practice as much. It is mostly plant based but I do consume eggs and on rare occasion some fish. But other than that my diet is 80% vegetarian. Some reasons I avoid meat and most yogis who live the lifestyle do are as follows :-

Firstly meat contains high levels of toxins and because of the process it goes through it lacks essential vitamins and minerals that the body needs.

For someone who practices yoga and is into the teachings of a yogic lifestyle, we believe that eating meat of a slaughtered animal means that we are also taking in their pain and the fear which is detrimental to health and our peace of mind and it affects our emotions.

Also, from the nutrition point of view, we do not need as much protein as we think we do so some of us tend to overdo the protein leading to more health problems such as gout, inflammation, digestive issues and even behavioural disorders.

That’s why I do not believe in the no carb diet. As we all need healthy carbohydrates in our diet for our nervous system to function normally and also helps control weight and burn fat. Stick to healthy carbs like legumes, fruits, whole grains and vegetables. Remember that carbohydrates are the bodies main fuel source.

Typically a yoga diet mainly recommends a lacto-vegetarian diet, meaning that we consume small amounts of dairy products. This is to ensure that daily requirements of  Vitamin D, Vitamin B12 and calcium are met for our bodies to function normally.

Also eating less meat or a more vegetarian diet help to boost the immune system making it stronger and also a more plant-based diet does lower the chances of obesity and other health issues like high blood pressure, cancer and kidney failure.

Eat right for your body type and listen to your body. If something does not work for you, tweak it and experiment and eventually you will find the right diet that work well with your body.

Namaste

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife /yogamonadollsup

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By Mona Gill

How do you manage your anxiety?

I seldom get panic attacks or an anxiety attack nowadays but once in a while they do sneak up on me. It can happen at the most random of times but mostly when and if I am overworked or have too many decisions to make and just basically overwhelmed.

Over the years I have managed to deal with anxiety my way which is through yoga. Remember that anxiety is not something that controls you. It is just a part of our human nature and some of us experience it more than others.

Yoga is a self-soothing technique that helps with anxiety. It really is about learning to manage your anxiety through self-care such as meditation, exercising and doing what calms you down.

Practising yoga does generally reduce heart rate by lowering blood pressure and helps calm your breath or at least be more aware of your breath.

With that said, the type of yoga you practice for the purpose to calm yourself does play a part. Strenuous ones are definitely not appropriate and you definitely should check in with your doctor before choosing yoga as part of your lifestyle or treatment plan to manage your anxiety.

To get started you do not need anything except a space where you can trust to fully be present. You do not even need to attend or join a class.

Here are some poses that will help you feel more at ease, grounded, aware and present when you feeling anxious and experiencing anxiety.

Child’s pose – this helps calm the nervous system as it promotes relaxation and conscious breathing

Headstand – I practice this one the most. It reverses the blood flow and because of that you focus your attention to your breath instead of the anxiety.

Warrior III – This challenging pose focuses on balance and strength. While in this pose, it helps redirects your focus back to you hence calming you.

Legs up against the wall – One of the most popular ones especially if you have taken a restorative class. All you have to do is lie on your back comfortably with your legs up against a wall and close your eyes for 10 minutes breathing normally and relaxing. This alone is enough to calm you down.

Tree pose – This basic standing balance pose helps with concentration and taking your awareness away from anxiety and drawing it inward towards yourself, mostly your inner self.

There are so many ways to manage anxiety through different forms of physical exercise, nutrition and sometimes even sleep. These factors all play a part in managing anxiety, so it is important to try various treatment plans and see what works for you. It is a struggle but it does not have to take over your life. It is all about trial and error. It is important for overall wellness and health to feel free from anxiety and not let it take over your life.

Namaste

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife /yogamonadollsup

By Mona Gill

What does yoga mean to you? Yoga is amazing for both our minds and bodies and helps keep us healthy physically and emotionally.

To many of us yoga means the physical practice on the mat itself and even meditation. However without realizing, a lot of us do practice yoga off the mat in our daily lives. Even if you do not practice the asanas, we can still become yogis and practice this in our daily lives.

Here’s how:

Have a flexible mind – I like to say vibe with it and roll with the punches and obstacles thrown to you. Have an open mind and try and look at the glass as half full instead of half empty.

No expectations, no disappointments – This is important. Do not be manipulative or offer any form of help with expectations from other. If you truly want to help someone do it because you want to and not because you expect them to do the same or want something in return. Helping with no expectations is also good karma.

Listen to your body and be kind to it – Listen to what your body needs at that point in time. Nourish it with wholesome nutritious foods and eat clean. If you need more sleep or a warm bath or more exercise or more yoga, pay attention. Our bodies will always let us know what we need so be aware.

Be content – Be content with who you are and how you live your life. In today’s society we are notorious for comparing and trying to keep up with the joneses. But living like this is so toxic and stressful. Try to not compare with others and a good way would be to not surround yourself with negative people. Who you surround yourself with is so important for good energy in life and to be happy with what you have and count your blessings and be grateful. Attitude of gratitude and have an abundance of love in your life. It will take us far.

Stand up for what you believe in – Be true to who you are and do not be afraid to stand up to your beliefs.

Yoga is more than just the practice of asanas. It goes beyond that and it is how we live.

It is truly about being able to maintain harmony and balance in your everyday life no matter what obstacles you may face. Most of us already do it without it knowing.

Namaste

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife /yogamonadollsup

By Mona Gill

We all go through low periods in our life and it is important that we listen to our bodies and show ourselves some love.

How do you practice self-love? Here is how I personally practice love during times like these and even on daily basis.  Mine mostly stems from being exhausted from doing too much and forgetting that I need to take care of myself in order to take care of everyone and everything else including work.

So here are some tips and tricks that have helped me over the years that are a part of my life now.

1) Take time for yourself, slow down and breathe

Sometimes I put my hand on my heart and breathe in and out slowly to remind myself I am human and it’s OK to feel tired and burnt out, as long as I am aware that I can slow down even during yoga and go easy on myself as opposed to pushing and challenging myself too much. It’s ok to slow down to refocus and get back on the wagon. I practice some breathing techniques and yoga first thing in the morning so it sets my tone for the day. It’s important to remember it doesn’t always have to be a perfect day but at least set the intention. Alternative nostril breathing is what I practice before my yoga practice. Start by placing your right thumb on right nostril and inhale through your left nostril and release your thumb and press your index finger on your left nostril and exhale through your right nostril. Do this cycle about 10 times before repeating on the other side. It is great for cleansing and concentrating prior to a yoga practice.

2) Choose to be happy!

WE always think we need something or someone to make us happy! But that is not the case. We create our own happiness. I realised that I had to stop feeling guilty and being too hard on myself and always look at the glass as full instead of empty. Changing perspective slowly really helps and take ownership of your happiness.

3) Nourish and energize your body

I definitely try and eat healthy 80% of the time. Even when i feel down and all I want is a chocolate bar, I do consciously try and reach for a salad/ healthy meal instead because it does provide necessary nutrients in order to function normally.

I exercise regularly too. I make a conscious effort to do some light weights besides yoga to take care of myself to feel stronger, fitter and healthier mentally and physically. Supplements are also a part of my life. I take astaxanthin as part of my daily diet and nutrition. Astaxanthin is great for immune health, joint health, skin health, inflammation and even fatigue. It is an antioxidant and helps with strength.

4) Keep a balance work and family life.

This is something that I consciously practice. Learn to say no for yourself and know it’s okay to do so. Listen to your body, mind and soul and be more aware of how achieving a balance work  family life affects your behavior. Do something that truly matters to you. I love doing what I do both in the beauty and lifestyle/wellness industry and I truly love helping and serving others with my talent.

5) Surround yourself with good people in your life.

Having people that appreciate you, are good influence, respect you and vice versa really does help with the overall feeling of well-being. Have worthwhile relationships that are meaningful in your life and get rid of toxic people and habits. Be content!

This is how I practice self-love for myself. I hope these tips have given you an insight to how you can overcome some of the difficulties and stress you face daily. Take charge of your life and make some changes today to help you live more comfortably to achieve a peace of mind.

Namaste

Mona Gill

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife / yogamonadollsup

By Mona Gill

When it comes to skin care there are so many myths out there.

Here are some of my favourite myths and what skin care experts actually say about them.

Organic products are safe for everyone.

From my own experience not all organic products are suitable for my skin type. I actually break out into a rash from some of them.

According to experts, not all organic products are safe as it can also be potential allergens on the skin and can cause irritation.

You do not have to apply sunscreen when the sun is not out.

I am so guilty of this as I try to put less product on my face, but you have to use SPF even on cloudy days as the same amount of UV rays still reach the earth and sun damage is at a high risk.

If you have oily skin, avoid using moisturiser as it will lead to breakouts.

Something that I was also guilty for as my skin’s texture and hydration levels change according to the climate and diet.

According to experts, you should still use a moisturiser to maintain healthy skin. Pick a moisturiser that is light weight and oil-free instead.

Shaving your face will cause hair to grow back thicker and darker.

Firstly, that is not true speaking from experience. Shaving is a great way to exfoliate the top layer of your skin. Lots of high profile beauty bloggers and youtubers swear by it.

Botox is for older people.

This is false for sure! Lots of younger people are now getting Botox done as a preventative measure rather than correction later in life. Once again something a lot of those in the beauty industry are swearing by. Also, there are so many different forms of Botox now that are so natural-looking that you will not be able to even tell one does Botox injections unless they tell you personally.

With all this skin care talk, one of the highly recommended products is Astarism for all skin care needs that I myself have been using for nearly two years now. After moving back to Singapore from Canada, my skin had a hard time adjusting due to dietary changes, environmental factors and also hormones. I started using Astarism topically and also take the supplements to maintain my skin care health. I have to say that my skin has never looked and felt better. I apply Astarism  twice a day before my moisturiser and also during my night time skin care routine. I personally find that using it before bed time really lets your skin heal ,  rehydrates and plumps your skin especially if you have dry skin which helps reduce appearance of  fine lines especially my laugh lines.

Astarism facial serum is recommended to be used after cleansing your skin and before the application of your moisturiser 2 times a day for maximum benefits. Astarism contains astaxanthin that boosts skin base conditions for skin care to work on this leading to supple and useful skin. It fights against dryness, prevents wrinkles, supplies skins nutrients, keeps skin moist and maintains skin resilience.

Click here for more information on Astarism and its benefits.

Signing off till next time

Your beauty expert

Mona Gill

Monaartistry.com

Instagram @mkglife @yogamonadollsup

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

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By Mona Gill

Does it help or does it make it worse for individuals dealing with this issue?

I think like any exercises, it can be yoga, Pilates, or basically any forms of exercise that is practised by an individual that is dealing with eating disorders can be a bit of a paradox. The practice of yoga when practiced without expectation brings feelings of acceptance, body confidence and even celebrate our bodies but at the same time, this can also bring about feelings of depression and also fuel hatred for their bodies which can be dangerous in extreme cases.

Firstly, let us address what are the two familiar types of eating disorders.

  • Anorexia – A serious mental disorder, where people (usually females) have a strong need to lose weight, a feeling that they’re never good enough, often self-inducing starvation, excessive exercise, and many times engaging in other self-destructive behaviors.
  • Bulimia Nervosa – also known as simply bulimia, is an eating disorder characterized by binge eating followed by purging. Binge eating refers to eating a large amount of food in a short amount of time. Purging refers to the attempts to get rid of the food consumed. This may be done by vomiting or taking laxatives.

Those with eating disorders are already critical of themselves and tend to have unattainable ideals. They already have body dysmorphia and may even practice several times a day. They may even take classes like hot yoga or  get so consumed in finding peace in a mediation class that it can lead to frustration which pushes them mentally and physically causing fainting in classes while on low calorie diets and liquid cleanses.  They are so consumed with looking a certain way based on the disconnection between body and mind. This can lead to more complicated health issues and even death at times. They struggle so much with a negative body image and feel the pressure of having to become thin and strong.

With that said, how can yoga help? Research has shown that practicing yoga and meditation can improve physical, mental and spiritual health as part of the treatment programme. It’s not the cure but it can definitely help regain some control of your mind, body and spirit. Yoga does reduce the stress, anxiety, depression and any form of mental or mood related disorders. So, it is important to practice yoga in conjunction with pharmacological and psychological interventions for those with eating disorders so that it is beneficial for them during their treatment. Bear in mind though that recovery from eating disorders is a long and slow process. Any sort of trauma or stress can trigger relapses so it is always important to get to the root of the issue to address the possible causes of Anorexia or Bulimia.

Practicing yoga is definitely great for the recovery process and it is important to figure out some goals during this time. It could be accepting one’s self, building on self confidence, respecting yourself and personal boundaries and also be able to get uncomfortable and accept that this is part of your journey and it is nothing to be embarrassed about.

As part of any treatment, yoga should be done only if your doctor has given consent and under the supervision of a certified yoga instructor.

Namaste

 

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

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By Mona Gill

Indulging a bit much lately? Well no one likes a hangover. It sets you back on being productive and just makes us feel miserable actually.

As a yoga practitioner, I find the best way to cure a hangover besides sleeping it off it is to do some easy yoga poses to help accelerate the recovery process.

Here are my tips to cure a hangover right at home.

Corpse pose: Who does not like this pose? All we want to do when we are hungover is to lie down as it makes us feel better. Lying on your back helps with this because it also reduces headaches and tension. Do use a pillow or folded blankets to support your head in this position, close your eyes, breathe and melt into your mat.

Child’s pose: This is one position I get into when I have a headache or feel tensed in general.  Relaxing into this position helps calm the nervous system and regulates blood pressure especially after a night out.

Seated half spinal twist: If you feel alright to sit up in a comfortable crossed-legged position, place one hand behind you on the mat close to you right spine. Place the other hand on your knee for support and twist in the opposite direction. Close your eyes and breathe.

If you are lying down, draw one knee into your chest and pull across your body. Use your opposite hand as a support and extend your other arm to the side. Turn toward the direction on the extended arm. Breathe deeply and close your eyes and melt into your mat.

Both these twists in general are great for detoxing, gets rid of toxins and aids in digestion and helps reduce bloating. It also stretches and energizes your spine and cleanses internal organs.

Legs up against the wall: One of my favourites. This particular asana one helps in lowering blood pressure, relieves headaches and tension. Do use a firm pillow or blankets as a support below back and relax from head to toe.

Standing forward bend: This one seems like effort, but it helps regulate blood pressure especially after a night of drinking. It also helps with stress and a stuffy head, and all the symptoms we experience during a hangover.

Do all these poses / asanas for about 3 – 5 minutes each. Focus on your breath and really relax. At the end of it, hydrate hydrate hydrate and maybe have a turmeric infused latte if you can. Turmeric has anti-inflammatory properties that helps reduce inflammation. I also like to take some extra antioxidants from Astavita.sg that contain astaxanthin, which also have anti-inflammatory properties to help speed up the process. You will be saying goodbye to your hangover in no time if you follow these tips.

Hope these tips and tricks help you as much as they help me.

Good luck.

Namaste,

Mona Gill

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

By Mona Gill

If you find yourself sitting at the desk all day at work despite the daily lunch and tea breaks, time to get the blood flowing more to loosen stiff joints and relieve pain and reduce physical stress on your body.

All you need is a few minutes and do them a few times throughout your day and all can be done right at your desk or while standing up.

  • Legs – Sit up straight on your chair, stretch your legs out in front of you with a slight bend at the knees. Lean back and relax and continue to hold your legs out. Repeat this a few times or as many times as you want to. This movement actually delays the onset of arthritis and also loosens stiff joints from sitting all day.
  • Reach behind your knees and with gentle pressure gently massage the back of your knees. This helps release pressure and helps in circulation.

2) Digestion – You would not think this easy movement works wonder but it does train hand muscles and aids digestion. Sitting straight up in your chair or standing up, clench your fist and gently pat on your abdomen and lower back. Simple as that to kickstart your digestion!

3) Arms – You can do this while sitting or standing. Have your arms straight out in front of you. Clench your fist, hold that and then slowly release and repeat that about 10-12 times. On your last count, while still having your hands in a gentle fist, lightly pat on your shoulders and arms. This helps with blood circulation especially if you are on the laptop / computer all day.

4) Neck – hold the back of your head and place your thumbs right at the two pressure points at the back of your neck and gently massage in circular motions for a few minutes. That helps release muscle tension and reduce headaches.

5) Lower Back – Place you hands on your hips and have your thumbs resting on your lower back. Gently massage in circular motions for a few minutes to help release lower back pressure.

6) Eyes – Close your eyes. Using your thumbs, massage around your eyes in circular motions with gentle pressure. This helps get rid of dark circles and helps relax eye muscles.

These few exercises are simple enough to do anywhere anytime even at home. Suitable for both the young and old. So, give it a go!

Namaste,

Mona G

About the author:

Mona Gill is a busy mum and an entrepreneur. On top of that, she’s a yoga instructor and skincare expert. Mona is Astavita’s beauty and wellness ambassador. She attributes her stamina to cope with her busy lifestyle and still maintain clear complexion thanks to Astavita Healthy Living Antioxidants and Astarism. Mona extols holistic wellness, keeping a healthy lifestyle and beauty from inside out.  You may follow her on Instagram: mkglife.

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