The RestorationComprising 5 buildings, including a couple of...

The Restoration

Comprising 5 buildings, including a couple of meticulously renovated 19th century structures, The Restoration brings Charleston’s history and culture to life with farm to table cuisine, equestrian-themed suites, and a complimentary bike share program.

Located right off the King Street shopping district, the hotel mixes Southern charm with contemporary cool, offering luxury accommodation in beautifully designed rooms, complete with original artworks and exposed brick walls.

Equally characterful, the hotel’s public spaces include a wonderful library with its own highly curated spirits cabinet, a delightful coffee shop, a shady courtyard, and a rooftop pool with panoramic city views. At The Amethyst Spa, guests can enjoy a collection of bespoke treatments and massages, as well as the services of a trendy nail bar.

TripAdvisor

"i want to be famous but unknown!"

“i want to be famous but unknown!”

- edgar degas

»silent trans-forming« by raymond boisjoly[via]

»silent trans-forming« by raymond boisjoly

[via]

Fix Your Rounded Shoulders With A Mat And A Door Frame

Rounded shoulders are especially common with office or computer-based workers. Without near-perfect posture, sitting for long periods soon leads to hunching of the shoulders and bending forward of the lower back. Fortunately, your rounded shoulders can be treated, reversed and even cured, with the help of a mat and the door frame at home! Watch the short video by Reece Tomlinson for three super effective stretching exercises.

What Are the Common Causes of Rounded Shoulders?

• Prolonged poor posture while seated
• Emotional factors or stress responses tightening chest muscles
• Faulty movement patterns that place stress on the muscles and tissues

What Are the Risks?

This resultant posture has a negative impact on both appearance and health. In your subconscious mind, the posture of rounded shoulders negatively affect how you see yourself and so it will gradually shape your confidence and attractiveness.

Also, the increased stress on your shoulder joints can lead to severe pain and discomfort around the neck and upper back. If left untreated, it could even lead to impingements that require immediate medical treatment.

FAQs About The Stretch Exercises

How Should I Perform These Exercises?
Between 8-15 repetitions and 2-3 sets for all three. Allow at least 2 minutes rest between each set.

How Often Should This Be Performed?
Try to complete this routine 3 times per week.

When Can I Expect to Notice Improvement?
With consistency, you will see noticeable improvement within 1 month.

What Are the Common Mistakes to Avoid?
Stretching yourself too hard too fast. Stay within your boundaries and increase over time.

Key: Focus on creating a healthy stretch with each exercise without pushing yourself too far.

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Day 5: Evening Routine That Puts You In Sleep Early

Day 5: Make your plan stick

Make sleeping and waking up early a reward. Yes, it might seem at first that you’re forcing yourself to do something hard, but if you make it pleasurable, soon you will look forward to sleeping and waking up early. A good reward is to make a hot cup of coffee or tea and read a book. Other rewards might be a tasty treat for breakfast (smoothies! yum!) or watching the sunrise, or meditating. Find something that’s pleasurable for you, and allow yourself to do it as part of your morning routine.

Take advantage of all that extra time. Don’t sleep or wake up an hour or two early just to read your blogs, unless that’s a major goal of yours. Don’t wake up early and waste that extra time. Get a jump start on your day! It is good to use that time to get a head start on planning for the rest of the day, on exercising or meditating, and on reading. By the time 8 rolls around, you’ve done more than many people do the entire day.

Possible barriers and how to overcome it

The space between waking and sleeping can be an excellent time to contemplate life. But if you don’t really want to think or feel, this open space with no distraction and nothing to do can be intimidating. That’s why you can have a tendency to resist going to bed until you find yourself at the brink of exhaustion.

To help you not feel helpless when emotions bubble up, keep a journal by your bed. Then whenever something comes to your mind, write it down. Journaling not only helps you go to bed earlier because you’re not avoiding stillness but also can give you mental and emotional health benefits.

It would be perfect if you have already reflected your day and written the journal during the evening routine. This will certainly make you more relax when heading to bed.

Today’s checklist

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Day 4: Evening Routine That Puts You In Sleep Early

Day 4: Move in 15 Minute Increments

The trick with becoming an early sleeper is small incremental changes.

If you try to make too great a change too quickly, you’ll fail and oversleep and demotivate yourself to try again in the future. By making small incremental changes, we provide ourselves with “small wins” which are highly motivating and show us that we can succeed, and not only can we succeed, it’s easy.

If you’re already sleeping at 11 or earlier, I wouldn’t try to move your sleep time by more than fifteen minutes a week. By slowly moving your schedule forward like this you’ll be more likely to succeed, and it will make the change easy. It will also give you more time to adjust to the new time that you need to go to sleep at. You might be able to sleep an hour or two earlier for a few days, but without the gradual shift it will be harder to maintain.

Possible barriers and how to overcome it

If you have a tendency to get home late from work, if you have a lot of evening commitments, or if you don’t make what’s important to you a priority, the pull to stay up late often comes from feeling that you haven’t had time to do what you wanted to do. This can lead to late-night reading, browsing the Internet, or simply working on a personal project with the reasoning that you spent the day doing things for everyone else and now it’s time to do something for yourself.

Wanting more time for yourself is a legitimate desire that you shouldn’t override. To honor that need, determine how much time you need to relax and get things done before going to bed. Then set your departure time from work or events to give you that personal space. Also, give yourself permission to do what’s important to you during the day by blocking out time for it. There will always be more requests from other people, so sometimes you simply need to put your own work first.

Today’s checklist

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Day 3: Evening Routine That Puts You In Sleep Early

Day 3: Design your own evening routine

An evening routine is a series of tasks right before you go to bed. The benefit is that the more you do it, the more your body will get used to going to sleep after doing these things which will make it easier to pass out when you know you need to.

Things to include:

• Reading
• Writing
• Reflecting on the day
• Hydrating
• Planning your goals for tomorrow

Things to avoid:

• Bright lights
• Email / social media
• Food
• Exercise, or anything stimulating (video games, etc.)

Find the best routine and do it at the same time every night. The routine can last for 15 minutes to an hour, depending on how many items you want to include.

Possible barriers and how to overcome it

When you’re first trying to sleep and wake up earlier, staying up late on weekends will mess you up. Commit to sleeping and waking up at the same time every day, even on the weekends, for three weeks. That will make it easier to bounce back when you stay out late on the weekends in the future.

Make use of your calendar to make your habit stick. Mark a red cross for the days you manage to sleep early and follow your evening routine. Use your chain of marked off days as a motivator.If you want the early riser habit to stick, you need to not seriously mess it up for at least 28 days.

Today’s checklist

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Day 2: Evening Routine That Puts You In Sleep Early

Day 2: Make your bed a dedicated one

As you have set up a good environment for sleep, you are ready to create your evening routine.

We develop habits related to specific things in our environment. When you go into the bathroom in the morning, you probably grab the toothbrush habitually. When you get in your car, you probably have a quick routine that you go through of checking the mirrors, interior, etc. We fall into little habits based on things in our lives, and our beds are not exempt.

The problem with doing a bunch of different things in your bed (such as reading, working, playing games, watching television, talking on the phone, etc.) is that when you get in it to go to sleep your body has no idea what it should be doing.

Compare this to doing nothing but sleeping in your bed. The minute you get in, your brain goes “sleep time, let’s pass out” and you can fall asleep quickly. If you get in and your brain goes “time to turn on the TV!” you’re not going to sleep particularly well.

Commit to only using your bed for sleep (okay, and sex). By doing this you avoid the confusion from having a number of different bed habits and you tell your brain that it should start shutting down as soon as you get between the sheets.

Possible barriers and how to overcome it

When you think you can’t fall asleep, you might be tempted to use your phone to check emails or any social media on bed. As you know how bad will the blue light disrupt your sleep, here is a simple solution to resist the temptation.

Put yours cell phone away from bed (at least not at a reachable arm-length), or ideally not in your bed room. Buy a “proper” alarm clock to replace your cell phone. Then, you will have no more excuse to use your phone on the bed.

Today’s checklist

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