STUDENT WORKBOOKyour ultimate guide to shine - inside & out

Hi there & welcome to the Shine From Within student workbook! It contains worksheets and information to inspire you and give you the tools to truly shine bright - inside and out.

Don’t forget to keep in touch - I’d love to hear how you are going!

www.shinefromwithin.com.au

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WELCOME

Hi there beautiful,

Thank you so so much for picking up this workbook. However you have come across it, I’m humbled and grateful that you are taking the time to dive in.

Long before the first Shine From Within course, the concept had been living in my head for many years and I really feel like everything in my life has led me to this point, with information to share and a passion for educating young women.

You see I used to teach deportment, professional model training and TV presenter training courses and I loved it. It was a great job alongside going to University and modelling. While I enjoyed it, the thought of actually opening up a training school myself never crossed my mind! I finished my Bachelor of Business Management and set my sights over-seas, modelling in Europe for a little while.

On my return, I was shocked to find out that I had Hodgkin’s Lymphoma, a cancer in the lymphatic system. This turned my world upside down, but in the best way possible. I was forced to simplify my life, enjoy each precious moment and embrace a life of love, peace and health in every possible way.

Now I say ‘no’ to others more often and say ‘yes’ to my health. I meditate, eat beautiful vegan food, live by the beach with my amazing partner and our puppy and of course LOVE running Shine From Within.

I get to meet beautiful girls every day and hopefully you walk away with a little seed in your mind that says ‘hey it’s important to look after myself and the precious world around me.’ Thank you for being a part of my life - I am truly grateful to have met you!

This workbook includes SO MUCH INFO on self-care and presentation, as well as wellness, business skills and so much more. Enjoy!

Shine bright,

Amanda x

AMANDA ROOTSEY

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Our skin is the largest organ in our body and the pores on our skin absorb all sorts of things, from chemicals in our beauty products to pollution in the air. Because our body is already working hard to eliminate these toxins, we want to lessen the bur-den and make it as easy as possible for our skin to shine.

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SKINCARE

Your skin is a reflection of what’s going on inside your body and things like poor diet, stress, lack of sleep and hormones can all have an impact on your skin. Working from the inside out is always the best way to ensure beautiful skin.

In saying that, a good skin care regime will help your skin to shine. The trick is patience and persistence. The cells in our body are constantly regenerating. As old cells die, new ones surface. Our skin is regenerated about every 28 days so when trialing a new product, make sure you use it for at least this long before making a decision about it.

The skin is thought to absorb up to 80% of the products we apply so choosing natural products is super important. Sometimes we can very easily get swept up in marketing hype and spend lots of money on products that are terrible for our skin. The thing is, our bodies are amazing. They already know how to take care of themselves and the skin is no different. So, instead of stripping away all of the oils and attacking the face until it looks the way we want it to, we should nurture it and give it natural products to help it do it’s job. It may need a little help along the way of course, like protection from exposure to pollution or support when it gets thrown out of balance. The key is to encourage and strengthen your skin’s natural processes instead of attacking it.

CHOOSE NATURAL

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It is possible to have beautiful beauty and cosmetic products without causing harm to the lives of our beautiful animal friends. Unfortunately, too many companies still test on animals to prove that their products are safe for human use. But why should innocent rabbits like this little guy have to suffer for our vanity? It’s crazy!

The total number of animals used for research and teaching in Australia back in 2004 was 6,489,005. Rabbits, mice, dogs and other animals are used for all sorts of testing, including toxicity tests, where they are fed cer-tain substances to see how much of it will kill them. Other tests cause long-lasting pain, swelling, ulcers, severe burns and more.

You can do your own research to see which companies are the good guys by going to choosecrueltyfree.org.au.

You have the power to effect change by voting with your wallet. When you choose to buy a cruelty-free product, you are saying that you want a cruelty-free world.

We choose to use Australian-made, cruelty-free, vegan, natural make up and beauty products in our classes. Our fave brands are:

Twenty8 Skincare

Kylie’s Professional Mineral Goddess Make Up

CHOOSE CRUELTY-FREE

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Many beauty products will now say something like ‘natural,’ ‘organic,’ ‘pure,’ ‘botanical,’ ‘plant-derived,’ etc on the label because they know that this is what we want to see. However, these words don’t mean much if there isn’t some type of certification listed. It’s important to look closely at the label and read the ingredients list. Remember when reading a list of ingredients, the first ingredient listed is the one featured the most in the product.

There is actually no regulatory body that governs cosmetic products. Out of 10,500 ingredients used today, 89% have not been evaluated for safety. This means that we have to be our own watch-dogs and know exactly what we are putting on to our skin.

Some common labels:

ORGANIC generally means that some of the products are organic, depending on the type of certification.  Be careful here as many products are labelled 'organic' but, unless it says, 'certified organic' accompanied by a credible stamp of approval then it doesn't mean much.  

NATURAL simply implies that ingredients are extracted directly from plant or animal products, even if they have been synthetically derived.  So you can say that pretty much anything is ‘natural.’

HYPOALLERGENIC, non-irritating, dermatologist tested means they are less likely to cause reactions. It does not imply any sort of natural or organic ingredients. Fragrance free

simply means that the product should have no odor.

CRUELTY-FREE usually implies that the product has not been tested on animals by the manufacturer, but does not guarantee that the bought ingredients, which make up the product, were not tested on animals.

PARABEN FREE Parabens are synthetic preservatives added to many skin care products. As mentioned above, parabens are earning a bad reputation as being linked with breast cancer and can cause skin allergies.

PETROCHEMICALS FREE Petroleum, paraffin and silicone are often added to skin care products or hair products to give you that smooth and silky feeling. As mentioned above, they are made from the raw materials of petroleum or hydrocarbons and some have been proven to be carcinogenic.

For detailed information about specific products, their ingredients and the health problems that these ingredients have been linked to, visit Cosmetics Database. They provide a score from 0-10, with 0 being the least hazardous and 10 being the most hazardous, and provide a breakdown of each ingredient. http://www.cosmeticsdatabase.com

READ THE LABEL

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SULPHATES

Sodium Lauryl Sulphate (SLS), Sodium Laureth Sulfate (SLES), TEA-Lauryl Sulfate, Sodium C14-16 Olefin Sulfate and Ammonium Laurel Sulfate (ALS.) These chemicals are added to products to make them foam up and help to mix up oil and water based products so that they don’t sepa-rate. They can be found in make up, toothpaste, shampoos and other products. They are known to irritate the skin, organs, hair and eyes and have been linked with cancer, neurotoxicity and other health problems.

PARABENS

Methylparabens, Butylparabens, Propulpara-bens, Ethylparabens and many others with the word ‘paraben’ in them. They are usually used as a preservative in beauty products as well as food and medicine. Some research has suggested that they are endocrine disrupters and can mimic estrogen in the body, driving tumour growth.

PEGs

Polyethylene Glycol. Used as an emulsifier or solvent, it can contain heavy metals including lead, iron, cobalt, nickel, cadmium and arsenic, which have been linked with many health problems.

ARTIFICIAL FRAGRANCES

These can have over 200 and sometimes up to 4000 ingredients in them, mostly chemical based. If you see the word fragrance in a product, best to avoid.

PETROLEUM PRODUCTS

Mineral oils, liquid paraffin or petroleum jelly. These are derived from Petroleum (the same thing that petrol for the car is made from!). They make the skin feel soft but they do this by sitting on top of the skin, creating a cling-wrap kind of film which disrupts the skins natural barrier and does not allow your skin to breathe.

ANIMAL-DERIVED PRODUCTS

Carmine, cochineal, carminic acid, casein, ca-seinate, sodium caseinate, cholesterol, collagen, elastin, gelatin (can be vegetable-dervied), keratin, lanolin, lanolin acids, wool fat, wool wax, placenta, placenta polypeptides protein, stearic acid, urea, carbamid. These are just some of the ingredients in skin care and beauty products that are derived from animals. Some of these are crushed up beatles (Cochineal – usually in red lipstick) and others are from the hooves or from boiling skin, tendons or bones in water, etc. Yuk! I’m sure you don’t want to put these on your face or body.

INGREDIENTS TO AVOID

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A great way to determine what your skin type is, is to cleanse the skin with a cream cleanser and then leave the skin bare for about an hour.

NORMAL

Normal skin can be classified as having an even smooth surface. Normal skin is neither oily nor dry and will feel comfortable after doing this test.

OILY

Oily skin can be classified as skin that has an over secretion of oil and is constantly oily and shiny. Generally the pores are larger and the excess oil can cause your skin to be more susceptible to black heads and pimples. If your skin is shiny after the above test then you have oily skin.

WHAT’S YOUR SKIN TYPE

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DRY

Dry skin can have a dull appearance and be flaky. Dry skin requires a more nourishing moisteriser and can often be sensitive, red and irritated easily. If your skin feels tight or rough to touch after the above test then you have dry skin.

COMBINATION

Combination skin is usually oily in the T-Zone, which includes your forehead, nose and chin and is dry on the other parts of the face. If your skin is shiny just in the T-Zone after the test, then you have combination skin.

SENSITIVE

Sensitive skin can be oily, normal or dry but what sets it apart is that it will become red and irritated quite easily.

This can be caused by the environment, skin care products or make up. If you know you have sensitive skin, test products on the back of your hand before applying to your face.

ACNE

Acne is a condition that causes, red, irritating rashes and pimples, affecting anyone from teenag-ers to adults. It is an inflammatory condition that is often brought on by a sensitivity to androgen (male) hormones in the body.

According to Kim Morrison, skin expert and creator of Twenty8 Skincare, “Acne suffers of-ten carry a higher bacterial content on their skin. Experts suggest that when the body is un-der stress this bacteria reacts with the sebum (oil) in the skin, and these sebum levels also rise at such times. Skin with acne needs healing and strengthening. Over-cleansing the skin is a common mistake and leads to more oil production.”

ACNE TREATMENT

* Choose a milky cleanser or gel that is non-abrasive. Scrubs are often too rough for the skin and can cause more redness.

* Getting some sunshine on your skin helps to build immunity and encourage healing.

* Healing essential oils such as lavender, tea tree, camomile or calendula encourage healing and have an antibacterial effect on the skin so look for products with these ingredients.

* Ensure your skin is well hydrated with natural, plant-based oils. These will not clog your pores and assist with healing and maintaining a healthy balance in oil production.

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* Eat clean, fresh, healthy foods that promote skin renewal and have healing properties such as fresh fruit and vegetables, lots of water and healthy fats and oils from avocados and nuts.

* Avoid processed foods, dairy and white sugar. These do not support your body and will add extra stress to your body.

* Ensure that your elimination systems are working well, i.e. you are going to the toilet regularly. The skin is used by the body to eliminate toxins so if the rest of your body isn’t doing this properly then your skin can be overloaded with toxins.

* Manage your stress levels as sometimes when we are worried about something, this can also show up on our skin.

* Be gentle and loving with yourself. Your skin is a reflection of what is going on on the inside and it can take a bit of time to heal.

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1. Cleanse

2. Tone

3. Moisterise

4. Be kind to yourself

DAILY SKINCARE ROUTINE

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“Beauty is being yourself, but with a sparkle,”

Mia, aged 6

CLEANSE

Cleanse morning & evening, twice in the evening if you are wearing make up. Dampen face with warm water, apply cleanser, massage in to face, neck and décolletage in circular motions and gently remove with warm water and a face cloth.

TONE

After cleansing, spritz the face with a refreshing toner to close the pores.

MOISTERISE

Moisterising is essential morning and night, even if you have oily skin. Apply while the skin is still damp from the toner and gently massage in to face, neck and décolletage. This will nourish the skin and provide a protective film.

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• Use warm water when cleansing to open pores

• Splash cold water on your face in place of toner if you don’t have any

• Cleanse twice at night time – once to remove dirt and make up and once to cleanse deeply

• Always use products that suit your skin type such as a creamy cleanser for dry skin

• Use coconut oil to remove eye make up - it’s amazing!

• Don’t forget your neck and décolletage in your daily skincare routine as the skin here is just as delicate as the face

TIPS & TRICKS

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• Don’t ever skip moisterising, even if you have oily skin

• The naturally occurring acids in fruits and vegies make terrific masks as they deep clean and gen-tly exfoliate the skin. You could do crushed banana with some avocado; or crushed banana and paw paw pulp. Yum!

• If you have puffy eyes you can place a slice of cold avocado on each eye, a slice of cucumber on each eye or a tea bag (which has been soaked, wrung out and chilled) on each eye to sooth and reduce the puffiness.

• If you have a pimple, put some tea tree oil, lavender oil or a dab of a clay-based mask or even a little dab of spirulina (the green superfood) on the pimple before you go to bed. We also love the Healing Skin Boost from Twenty8, which is a powerful anti-inflammatory and anti-bacterial gel con-taining essential oils and mineral salts to speed up the healing and regeneration process.

IF YOU MUST SQUEEZE A PIMPLE...

1. Fill a basin with warm water and add five drops of lavender or tea tree essential oil (if you have it, no big deal if you don’t)

2. Ring out a washcloth in the basin and press it against the zit – the heat will soften it and the lav-ender will help disinfect the area.

3. Get 2 tissues and wrap them around your fingertips. Press gently on the pimple, trying to get underneath the infected part. Hopefully it will all come out. OR Squeeze very gently and just squeeze out the minimal amount – I find this is usually enough to get rid of the white head with-out causing too much trauma to the skin.

4. After you squeeze, dab on some of the oil and leave to dry.

5. If you have to cover it up, wait until it has dried and started to form a scab and then put a tiny dot of concealer (the same shade as your skin) on to it or just around the edges gently to dis-guise the redness. This will work better than putting a large blop of concealer on top, which can often just draw attention to the area.

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There are so many beautiful ingredients in your kitchen that you can use to create beautiful, nourishing face masks. This one contains strawber-ries, banana, cinnamon, lemon juice and a dash of oil.

Strawberries

A natural source of salicylic acid. SA is a common anti-acne ingredient used to clean out pores and get rid of blackheads without over drying the skin. Also used as a natural exfoliant.

Bananas

Packed full of vitamins, bananas are also soothing and moisterising for the skin.  They help to hold this mask together and add a lovely coolness.

Cinnamon

Reduces inflamation and redness

Lemon

Packed with vitamin C and antioxidants, lemons are a natural astringent that tighten pores and brighten the complexion.  

DIY FACE MASK

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Lemons are also commonly used to even out skin tone (good for minimizing the appearance of acne scarring).

Sweet Almond Oil

(or you can use Extra Virgin Olive Oil, Jojoba or Grapeseed): This oil is rich in vitamins E and K and essential fatty acids, it can help protect your skin from free radicals and environmental aggression.

WHAT YOU NEED:

4-6 strawberries, washed and diced

1/4 banana, sliced

1 tsp Sweet Almond Oil or extra virgin olive oil

1 tsp cinnamon

Squeeze of lemon juice

METHOD:

In a bowl, mash the strawberries and banana.  Add the oil, lemon juice and cinnamon and stir.  Apply to clean face with clean hands and lye back and relax for 5-10 minutes.  Rinse with warm water and pat dry.

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The skin on your body will also benefit from some love and care. Coconut oil is a beautiful oil to moisterise your skin. You could also add some essential oils like lavender or sandalwood, to add some fragrance and calm your emo-tions.

Your skin is a big detox vehicle for your body so exfoliating your body is just as important as exfoliating your face.

DIY Citrus Body and Foot Scrub (100g)

Ingredients:

4 tbsp raw sugar

2 tbsp poppy seeds

3 tbsp apricot kernel or sweet almond oil

6 drops each of lime, lemon and mandarin oil (or your own special blend!)

Method:

Mix the dry ingredients together and then add the oils.

BODY CARE

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BODY BRUSHING

Body brushing helps to get the lymphatic system working, which runs alongside your blood ves-sels. The lymphatic system removes toxins from the body and it doesn’t have a heart to pump it like the blood does. This is why it is good to help it along. It sits quite closely to the surface of your skin so dry body brushing also stimulates circulation, increases cell renewal, removes dead skin, improves texture and more.

If you have any signs of cellulite then this will be very beneficial as it can help to move any fatty deposits out of the body. Steps:

1. Do it first thing in the morning before your shower

2. Don’t wet the skin or the brush

3. Always brush towards the heart in long, smooth strokes.

4. Start at your feet, then ankles, calves, thighs, stomach and buttocks and then your back, hands and arms.

5. Do lighter strokes around your chest and avoid the face and neck.

6. Then jump in the shower to remove any of the dead skin cells that you just stirred up.

7. As you are going along, be grateful to each part of your body and the amazing job that it does.

SUN PROTECTION

I’m sure you have heard it a million times before but protection from the sun is important. 2 out of 3 Queenslanders will be affected by skin cancer and that is not something you want to have to deal with.

In saying that, getting 10-15 minutes of sun eve-ryday is good for you. The vitamin D is good for our health and exposure to sunshine can also im-prove our mood. Unfortunately, sunscreens can be riddled with lots of chemicals so it’s best to stay out of the sun in the middle of the day (be-tween 10 & 3) and choose a natural sunscreen to wear. Check out this article for more information about the different ingredients that can be pre-sent in sunscreens and the best brands to choose. http://www.choice.com.au/reviews-and-tests/food-and-health/beauty-and-personal-care/cosmetics/sunscreen-and-nanoparticles.aspx

If you want a golden tan but don’t want to end up all leathery when you are older, then find a fake tan that you like. Just make sure you apply it properly and don’t have patches and orange hands! I like Eco Tan.

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APPLYING FAKE TAN:

1. Before applying your tan, exfoliate, shave your legs and underarms and then pat your skin dry.

2. For a more even tan, moisturize ONLY your elbows, knees, belly button and ankles because they are the driest part of the body and so will absorb more of the tan.

3. If you are applying to your face, also moisterise your face

4. Also make sure you cover your hands in moisteriser too so that you don’t end up with orange palms

5. Squeeze a decent amount of tan in your hands and rub together and start to apply all over the body starting from the bottom up.

6. Wash your hands, in between your fingers and make sure you get no water on any other part of your body or it could cause water marks

7. Dry your hand with a towel and then using the same towel, blend the tan from your wrist to your hand so that you don’t end up with a line from you have washed your hands.

8. It’s also good to blend the colour around the ankles on the feet.

9. Make sure you are moisterising your skin every day after you have tanned to make it last as long as possible.

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Following all of the above steps can seem like a chore but skincare is not just about having perfect skin, it’s also about taking the time to nurture yourself. It’s about that inner glow you get when you’ve put some time and effort in to looking after yourself. It’s relaxing and fun to give yourself a facial and it’s just about being aware of how lovely it feels. Next time you are cleansing your face, notice how good it feels to massage the product in to your skin. Notice how the water feels when you are rinsing it off. Be in the moment and enjoy these little things in life.

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Pamper yourself baby!