The Importance Of Staying Motivated To Exercise

Exercise is always a do-it-yourself venture. No other person and no machine can do it for you.

Hence, it is important to have those motivating factors so that a person who is into exercise in order to lose weight will hang about.

This is what people who are overweight should learn to understand. However, even if it so easy to set for instructions and easy to follow, this is not the same case for almost 35% of Americans who are unable to prevent being overweight.

Of course, once we are overweight, we usually want to trim down for a whole lot of reasons, some related to physical condition and fitness, while others would want to enhance their physique and appearance.

And it is never too late to be fit.

In the past 20 to 50 years, physical activity has become the exception rather than the rule, both at home and on the job. People tend to drive where others once walked.

People tend to flick a switch and machines do the hauling, lifting, pushing, and pulling for them.

However, people who try to lose weight tend to believe that weight gain is likely to happen if they will not take forward-looking steps to stop it.

The point here is that health experts believe that people lose their way, especially when it comes to dieting. They tend to go back to their old eating habits even after they learn to enjoy low-fat eating.

 They tend to return to sedentary ways even though they enjoy exercising.

But despite the momentum toward weight gain, you can stop it from happening, experts say. And there are plenty of good reasons to avoid excess pounds, reasons that go beyond vanity or social appearance.

There are many reasons in order to keep you motivated to exercise and stay healthy for the rest of your life.

The Importance Of Working Your Core Muscle

Suppose that at a distance you see a short, stooped figure walking with short, slow steps. Most likely, you will conclude that the person is old. The hunched posture gives you the clue.

Why does aging contort so many bodies in this way? The reason is that many people, throughout their lives, never extend the neck to its full range, and so the muscles shorten. Long hours of reading, sewing, typing, or standing at a workbench take their toll.

 Eventually deposits of calcium salts in the joints complete the process of immobilization. Once this calcification takes place, nothing can be done to reverse it.

Fortunately, older persons can take action before it is too late. The best action is regular exercise that stretches the muscles and improves flexibility, with special considerations on the core muscles.

 This kind of response is relatively important for a number of factors that when taken for granted will only lead to serious health problems.

What Are Core Muscles?

Core muscles pertain to the muscles found at the obliques, abdominals, lower back, and the glutes. These four areas of the body are the ones that usually frame the posture of a person. Hence, a good posture reflects the good condition of these muscle areas.

What people do not know is that core muscles are actually the “core” or the central part for all the strength that is needed to boost carry out different physical activities. This only means that if an individual’s core muscle is physically powerful, it will maintain equilibrium on the body and will stabilize the system every time the person is working out and moving.

Strengthening Core Muscles

The main responsibility of the core muscles is to provide enough power to the body in order to enable it to cope up with the dynamic challenges of every physical activity that a person encounters.

For this reason, many health and fitness experts have realized that it is relatively important to strengthen the core muscles than with the other muscles in the body. Through some series of experiments and research, they have found out that having a stronger core can lessen a lot of health problems concerning posture.

For instance, a well-conditioned core muscle can project good posture. It can also improve the endurance of the back all the way through the day.

Why? Because muscles that are included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.

So, for those who wish to know and understand why it is important strengthen the core muscles, here is a list of some of the benefits that you can use as references:

1. Strengthening core muscles will improve posture and prevent low back pain of the muscular origin.

This means that as you incorporate stretching exercises in your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles, the activity has the tendency to strengthen the muscles of the back that extend to the spine.

2. It will help tone the muscles, thereby, avoiding further back injury

Exercising your core muscles will strengthen and tones your lower back muscles and buttocks while stretching the hip flexors and the muscles on the front of the thighs.

Achieving this state will deter you from any serious lower back injury.

3. Improves physical performance

Exercising the core muscles with slow, static stretching is just as effective in relieving stiffness and enhances flexibility. Once the flexibility of a person has improved, it follows that he will be able to perform his physical activities at a better state.

4. They do not cause sore aching muscles

Static stretching for core muscles is best for the muscles and connective tissues. And because it employs slow stretches only, it will not cause any soreness, as do the quick, bouncing exercises that rely on jerky muscle contraction.

5. Lengthen muscles and avoid unbalanced footing as you get old

Core muscle exercises lengthen the muscles that have contracted as a result of pain. It also prevents pain from vigorous exercise if they are included at the end of each workout.

Health and fitness experts highly recommend starting core work out immediately and repeating the routine at least 2 times a week. The process can be done after the workout or even during the activity, for about 10 to 20 minutes only.

Indeed, core muscles are absolutely important in determining the good posture of the body. Strengthening them can absolutely eliminate those nuisances of back pains.

Facts And Benefits Of Potatoes

Throughout the World, potatoes are popular vegetables, even being ahead of other well known vegetables such as lettuce and onions.

You can cook potatoes in a variety of ways, and they are included in one out of three meals eaten by almost everyone worldwide.

When they are prepared in a healthy way, a potato can be an excellent source of energy and also pack a nutritional punch.

Like oranges, potatoes are very high in vitamin C. The fact is, one medium potato contains 45% of the vitamin C that's recommended for good health. Potatoes are also high in fiber and carbohydrates and contain more potassium than banana.

A potato is naturally low in calories and contains no fat, sodium, or cholesterol.  The skins of the potatoes provide a helpful dose of fiber, iron,  potassium, calcium, zinc, phosphorus, and several B vitamins.

You can prepare potatoes by boiling them, steaming them, or even roasting them.  If at all possible, you should avoid putting potatoes in the refrigerator or freezing them, as cold will turn the potato starch to sugar and cause them to turn dark when they are cooked.

When you store potatoes, keep them in a cool, dark place. Too much light will cause them to turn green.
You can store them in the basement if you have  one, as the basement is the best place to keep potatoes.

From mashed potatoes to baked potatoes, a potato is something we all know and love.  They serve  many different tasty foods, and they provide our bodies with plenty of healthful benefits.

We all eat potatoes, some of us even grow our own.  Whether you grow your on or buy them, the potato is the one vegetable that makes everything just a  little bit better.

Healthy Breakfast Ideas

A lot of studies and research has shown that kids who eat breakfast perform better in school and  have a healthier diet.  Eating breakfast will help promote the proper growth and maximize school  performance as well. 

Breakfast is often times a victim of the morning time crunch. Even though you may be tempted to skip breakfast, you can simplify your morning  routine by following these 8 tips:

    1.  Finish homework and pack school bags at night.

    2.  Decide on what your children will wear to school before you go to bed and locate lost shoes for the    
         following day.

    3.  In the morning, get up 15 minutes earlier.

    4.  Give up computer games and morning television.

    5.  Have healthy foods on hand. You should also shop for breakfast foods with your kids and take into
         account their personal preferences.

    6.  Set the cereal out the night before. For younger children, fill a zippered plastic bag with her portion,
         then add the milk in the morning.

    7.  Allow your children to use the microwave often, as most breakfast foods can be prepared in under 5
         minutes.

    8.  Allow your kids to eat in the car or on the way to school.

There are several foods that you can eat for  breakfast, even leftovers from supper if they  are sufficient.  You can eat bagels, pizza with fruit juice, pretzels, or the normal bacon and eggs that breakfast is known for. 

Most foods are a snap to prepare, and won't take you but a  few minutes.

The next time you are in a hurry in the morning, remember that you are probably about to skip the most important meal of the day. If you follow the tips above, you'll find that you have plenty of  time for breakfast.

The Healthiest Foods You Can Easily Get

The following is a list of the healthiest foods that you can get. This will help you get an idea as to what foods are the best for your body.

Fruits

Apricots

Apricots contain Beta-carotene which helps to prevent radical damage and also helps to protect the eyes.  A single apricot contains 17 calories, 0 fat, and one gram of fiber.  You can eat them dried or soft.

Mango

A medium sized mango packs 57 MG of vitamin C, which is nearly your entire daily dose.  This antioxidant will help prevent arthritis and also boost your immune system. 

Cantaloupe

Cantaloupes contain 117 GG of vitamin C, which is almost twice the recommended dose.  Half a melon
contains 853 MG of potassium, which is nearly twice as much as a banana, which helps to lower blood pressure.  Half a melon contains 97 calories, 1 gram of fat, and 2 grams of fiber.

Tomato

A tomato can help cut the risk of bladder, stomach, and colon cancers in half if you eat one daily. A tomato contains 26 calories, 0 fat, and only 1 gram of fiber.

Vegetables

Onions
An onion can help to protect against cancer.  A cup of onions offers 61 calories, 0 fat, and 3 grams of fiber.

Broccoli

Broccoli can help protect against breast cancer, and it also contains a lot of vitamin C and beta- carotene.  One cup of chopped broccoli contains 25 calories, 0 fat, and 3 grams of fiber.

Spinach

Spinach contains carotenoids that can help fend off macular degeneration, which is a major cause of blindness in older people.  One cup contains 7 calories, 0 fat, and 1 gram of fiber.

Grains, beans, and nuts

Peanuts

Peanuts and other nuts can lower your risk of heart disease by 20 percent.  One ounce contains 166 calories, 14 grams of fat, and over 2 grams of fiber. 

Pinto beans

A half cut of pinto beans offers more than 25 percent of your daily folate requirement, which protects you against heart disease.  Half a cup contains 103 calories, 1 gram of fat, and 6 grams of fiber.

Skim milk

Skim milk offers vitamin B2, which is important for good vision and along with Vitamin A could improve
allergies.  You also get calcium and vitamin D as well.  One cup contains 86 calories, o fat, and 0 fiber.

Seafood

Salmon

All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber.

Crab

Crab is a great source of vitamin B12 and immunity boosting zinc.  A 3 ounce serving of crab offers 84 calories, 1 gram of fat, and 0 fiber.

Eating For A Healthy Heart

Bad cholesterol or a bad diet is something we all experience at some point in time.  It's impossible to eat healthy our whole lives, even though we may try hard to do it.  Eating healthy for your heart is something everyone should try to do, especially when it comes to restoring health and reducing heart attacks.

Your heart and food We know these things for sure - a diet high in  saturated fats will help raise your cholesterol,  which is a risk factor for heart disease.  People that are obese are more prone to heart disease.  A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease.

To help prevent heart disease and improve your health, put the tips below to good use.

Eat plenty of fish Herring, sardines, and salmon are all excellent sources of Omega 3 essential fatty acids.  Other fish are great to, although Omega 3 may help to get your cholesterol down to a healthier level.

Choosing healthy fats and oils Saturated fat will increase the risk of heart disease.
It's found in meat, butter, and even coconut oil.  You should avoid them until your cholesterol levels are
down and you are at a healthy weight.  Even those that love red meats can enjoy seafood and nuts for their main sources of protein.

Monounsaturated fats such as olive oils will help  you to protect your heart.  Olive oil is an ideal  choice for cooking, dressing, or even as a dipping sauce.

Plenty of fiber
Fiber can help you control your cholesterol.  You  can find fiber in whole grain products to help
control sugar absorption as well, which will help you keep your digestive system healthy.

Choosing carbohydrates
Eating for your heart involves staying away from sugary foods such as candy, cookies, cakes, and pastries.  Eating a lot of sugar isn't good for  your heart disease at all.  Healthy carbohydrates involve whole grain breads, whole grain pasta, brown rice, and a lot of vegetables.  You should make fruits and vegetables the main aspect of your diet.

Healthy cooking methods
Stir frying and sauteing with olive oil or canola oil are both great methods, as you shouldn't dip your food in batter and fry it anymore.  If you cook chicken, remove the skin and bake it in the oven in foil.

Instead of frying your fish you should always bake it.  Steaming your vegetables can help maintain the
most nutrients.  You should use cream sauces or lots of butter anymore either.  When you eat vegetables,
try squeezing lemon juice on them or using your  favorite seasonings.

As you make the proper changes to your diet, keep in mind that it takes time for them to become habits. 
Eating healthy is always great for your body and your lifestyle, especially when it comes to your heart and
the prevention of heart disease.

Herbal Medicine And Natural Healing

What we do not understand we tend to reject. Herbal medicines, acupressure, acupuncture, natural medication, and healing are some of those. And we dance along because if things cannot be explained by scientific methods, it cannot be true.

Definition of health varies from person to person. To some it means that nothing is really serious, for some it means not getting any worse, for other it is the visit to the doctor every year to get a nod of "all clear". Seldom did it mean zero health problems. And so we get by with taking aspirins and painkillers and live with aches and pains that we associate with certain infective bug, overwork, or ageing.

The problem with chemically formulated drugs and medicines is that, one; it remedies a part of the body but destroys another, often the liver. Two, it has questionable benefits that simple observation will tell you that if the medication prescribed by the physician is not getting the desired result, an alternative prescription will be given (a physician that has a reputation for having a higher batting average will be called as "good" and so will the physicians fees be).

 Third, when a part of the body fails to normally function caused by the drug, it will be termed as side effects. Fourth, when the body acclimatizes to the drug prescribed, we are in effect sentencing our body to a lifetime of medication. Fifth, behind all the advances claimed, it does not really increase the average lifespan. Like the rest of the world, we still are satisfied if we hit the magic mark of seventy years. Sixth, it is so expensive to be a hit and miss thing which often it really is. Scientific claims will be otherwise but everybody can claim. Result though will tell you differently.

For most of us, it has not been recognized that there is an alternative to a life sentence of medication. That there are medications not only to cure whatever ails but to build the reserves and boost the system so that ailments are reversed naturally. When the system is made healthier and reserves are built, we could in part avoid the doctor whose typical remedy is give us drugs, when drugs will not work, chop parts of our body, and prescribe drugs more.

In the ancient world, our forebears have already recognized that there are only two kinds of plants, that which is good for food and that which is better for healing. Even animals know this. Our house pets like dogs, cats, and chickens will forage for a particular grass of herb when they are not feeling well.

Sooner this is vomited and the animal heals. In eastern cultures, these natural methods have been the basis for healing. Their life average expectancy is not longer than seventy years but ours is not longer either. The difference lies in the money, the trouble spent and for the most part, the absence of chronic pains and suffering.

Herbal medicines, natural medication and healing do just that. Relieve the suffering and health anxiety naturally so we have time to enjoy more of life without the drugs that gives temporary eight-hour solutions until the pain strikes again.

Dietary Fiber for Natural Health

When people look at the nutritional content of foods, they tend to concentrate more on calories, protein, fats and vitamins. Most of the time, people forget to consider the dietary fiber content of foods. In recent studies, it was shown that in America alone, less than half of the population gets enough fiber in their diet.

Taking in enough fiber will greatly improve your natural health and well-being. Here are some facts that you have to know about dietary fiber

What is it?
Roughage or dietary fiber is the indigestible part of plants that travels through the digestive tract. In an overview, it helps the body absorb more water and improves elimination of wastes. It also helps in the absorption of nutrients and other chemicals.

There are 2 types of fiber. The soluble fiber is the one responsible for lowering blood cholesterol levels. Because of this, intake of enough soluble fiber will reduce your risk of developing heart diseases and stroke. Insoluble fiber increases bulk that your body needs to maintain the functions of your stomach and intestines. This type of fiber prevents you from experiencing constipation.

What are the benefits of getting enough fiber in your diet?

Bowel Movement and Integrity
Having enough fiber provides you with bulk. It helps you have well-formed and soft stool so wastes can pass easily. With this, you are sure not to have constipation. When you have diarrhea, adding fiber to your diet will help you absorb water and form bulky stools. It is also said that fiber can help relieve patients with irritable bowel syndrome.

Having a high fiber diet also reduces your risk of developing hemorrhoids, diverticulosis and diverticulitis. Since fiber helps you pass stool easily. There is no need for straining during defecation. This is one of the ways fiber helps prevent these health conditions.

Regulates Blood Cholesterol Levels
Soluble fiber helps maintain an ideal cholesterol level by reducing the amount of Low Density Lipoprotein (LDL) in your body. LDL is also called as bad cholesterol. It has also been studied that fiber can also lower your blood pressure. Maintaining a good blood cholesterol level puts you at lesser risk of developing heart diseases.

Regulates Blood Sugar Levels
This is one of the reasons that most diabetic patients add fiber in their diet. Getting enough soluble fiber aids in the absorption of sugar in your body. It helps your body absorb sugar slowly so diabetics can avoid sudden peaks on their blood sugar level. Enough insoluble fiber in your body is also said to prevent development of type 2 diabetes.

Aids in Weight Loss
Eating foods with high-fiber content may require you to chew your food longer than you would any other type of food. Because of this, your body is given enough time to think that you are already full. This would lessen chances of over eating. A high- fiber meal will also lower down hunger cravings because fiber takes a longer time to be digested. You feel full longer when you eat food with high fiber content. Fibrous foods also have fewer amounts of calories in them. So no matter how much fiber you eat, you won't have to worry about the number of calories you are taking in.

Fiber is also said to fight off carcinogenic agents, thus lowering your risk of getting certain types of cancer. If you want to improve your health the natural way, adding more fiber to your meals is a healthy idea.

Natural Health – Learning To Listen To What Your Body Tells You

When a poet and king once sang, "Our bodies are beautifully and wonderfully made oh God", he knew what he was saying. One of the wonderful things that our bodies could do is healing itself. We need intervention from time to time but the body, when treated right has the ability to correct itself. Often, all it takes is to listen to what the body is telling us.

Sure there is nothing much we can do when our body is already shouting for the nearest comfort room or the stomach is rumbling for the next meal. Often times though, when there is pain, like a headache, the normal course of action is to reach out for a bottle of painkiller to mask the pain so we can function.

Listening to what our body is telling us would prevent a lot of illnesses from getting worse. When there is a headache, there is something wrong done to cause the pain. Taking painkillers is a good but temporary solution, the next step though and more permanent is to know what caused the pain. Not being able to identify that will make us grab the painkiller in another six to eight hours. Every ingestion of a tablet or a capsule puts our liver and our colon in danger.

 Chemical residues that were components to its manufacture will stay in the liver and overtime will clog the colon that will produce other more serious illnesses. Learning to listen to the messages that our body tells us is that important.

There are many other things that our body is trying to tell us. Being sleepy, feeling sluggish, increasing weight or weight loss, body temperature, mood swings, blood pressure, and pulse rate are among the few that could be observed and could be measured with certainty. When that happens the body is telling us that something is not working well.

 Taking energy drinks, resting, relaxing, taking antacids are few of the things that are normally done but all these have temporary effects. When the feeling of sluggishness for example persists, no amount of energy drink could restore the body to functioning normally. All the palliative measures taken are temporary solutions that do not cure the illnesses. It only masks the effects and masking the effects could be terribly dangerous.

What cures the illness is the identification of the cause of the pain or discomfort and if it is not a medical emergency, the avoidance of repeating the same thing to happen again. It is a conscious effort to sit back, think a while, and deciding on matters that will work best for the body and those that will not. Taking temporary measures and dependence on it will make matters worse.

When we learn to listen to what the body is telling us, our dependence on costly interventions and help from health care professionals will be minimal aside from lessening the introduction of chemicals to our system.

Sports Recreation: Relieve Stress And Have Fun

The world we live in is growing increasingly fast-paced, stressful, and filled with responsibility.  Because of this, everyone needs some time to relax and have some recreation.  Our modern way of life also tends to be sedentary, and the meals we eat are often not very healthy.  Exercise is a very important component in renewing us. 

For these reasons, sports recreation activities are some of the best recreation we can choose.  There are many options for hobbies to provide sports recreation.  You may even want to learn some new recreational sports skills.

Courses to learn new sports recreation skills can be found online and in larger cities.  You can learn and participate in team sports through the local Y and other organizations.  Team sports recreation activities you might like to participate in include softball, baseball, basketball, and sometimes soccer for younger people.  Another team sport you might enjoy is bowling.  Regardless of your skill level you can find a bowling team to have fun with.

Individual sports recreation activities you can learn and participate in include golf, tennis, running, aerobic dance, gymnastics, and horseback riding.  Don't overlook bicycling and weight training too.  Many of these sports can be learned at the local Y as well.  For some of these, you'll want to have a friend to play against or share the experience with.  Many runners, for instance, like to run with a friend.  And games like tennis and handball really need cooperation for best results.

If you'd rather, you can learn about sports recreation skills online.  You can find courses to teach almost any sport or activity you can think of including underwater hockey, fly-fishing, and para-gliding in the Alps!  Of course, unless you can get some hands-on experience you'll only have the theories of the sport.  Still, online courses are a good way to get a taste of different sports and recreational activities you might someday want to try out.

A really fun sports recreation game you might get a chance to play is ping pong.  Ping pong, or table tennis as it is sometimes called, is played on a table with rubber coated paddles and extremely lightweight plastic balls.

 You must hit the ball with your paddle so that it strikes the table and clears the net before your opponent strikes it and bounces it back to you.  One way to become more adept at ping pong and increase your chance of winning is to sometimes hit the ball harder than at other times.  This keeps your opponent guessing what you will do next.

Sports recreation activities are a great way to get exercise and relieve stress.  They are also a lot of fun.  Whether with friends or alone, everyone needs a favorite sports recreation to take part in.

Facts Plus 10 Dirty Foods That Can Make You Sick

Did you know that in the United States, Farmers use 1.5 billion pounds of pesticides and that these pesticides end up in about 1/2 the food we eat? Why? Only about 1 percent of  food shipments in the US are tested for pesticides..

Kind of scary, isn't it?
Some Apple Growers use 24 different types of pesticides on apples!

Doughnuts:
In the beginning, doughnuts were made of raised dough and a nut was baked into the center...That is how the word "doughnut" came about!"  The doughnut was one of New England's earliest sweets, although it did not originate in New England.

Did you know that about 88% of all milk is water and only about 12% is solid
substance that has food value?

10 Dirty Foods That Can Make You Sick

1. Chicken

In one study cited by Men's Health, more than 40 percent of chicken samples contained bacteria that can sicken, including E. coli. 

2. Ground Beef
 
Simply because of the way ground beef is made through heavy processing, it has the potential to be loaded with deadly E. coli bacteria and more. 

 

3. Ground Turkey
 
One in four packages of ground turkey tested by Men's Health contained bacteria. This becomes a greater concern as more people substitute ground turkey for ground beef thinking it's a healthier alternative. 

4. Oysters
 
Beware of raw oysters! Many are tainted not only with bacteria, but also the Norovirus. 

5. Eggs
 
The incredible edible egg is also associated with more than 600,000 cases of food poisoning each year and more than 300 deaths. Cook eggs completely and never eat them raw. 

6. Cantaloupe
 
Cantaloupe rinds often contain dangerous bacteria that are hard to wash away. Cut through that rind with a knife and the bacteria can be transferred to the fruit. 

7. Peaches
 
This favorite juicy summer fruit is dangerous because the peach fuzz makes it difficult to clean off all the pesticides. 

8. Pre-Packaged Tossed Salads

These bagged salads are one of the greatest conveniences of the past decade, but they can also be one of the biggest sources of food poisoning since the contents are often contaminated with E. Coli, according to Men's Health. 

9. Cold Cuts
 
It looks like delicious shaved ham or turkey to you. But it could contain the dangerous bacteria Listeria, which is especially risky for infants and the elderly. 

Listeria can be spread by the deli slicer, and it can even grow in a cold refrigerator. What can you do? Experts advise you to transfer the deli meat to a fresh package when you get home and only buy enough for one week at a time. 

10. Scallions

If these green onions are left uncooked, they have the potential to become bacterial breeding grounds. They've also been linked to fatal outbreaks of Hepatitis-A.

‘Personal skin care’ is a routine

We all know the importance of ‘personal skin care’.  The opinion on how-to (for personal skin care) differs from person to person. Some people believe that going to beauty parlours every other day is personal skin care.

 Others believe that personal skin care is just a matter of applying some cream or lotion on your skin, every now and then. Then there are people who think that personal skin care is an event that happens once a month or once a year. Still others busy themselves with ‘personal skin care’ all the time. However, personal skin care is not that complicated and neither is it that expensive (considering how beneficial it is). Personal skin care is following a routine or a procedure for attending to the needs of your skin.

Even before you start with a routine, you need to determine your skin-type (oily, dry, sensitive, normal etc) and select the personal skin care products suitable for it (you might have to experiment with a few personal skin care products). Here is a routine that should work for most people with normal skin.

The first thing on personal skin care routine is ‘Cleansing’. The three main ingredients of a cleanser are oil, water and surfactants (wetting agents).  Oil and surfactants extract dirt and oil from your skin and water then flushes it out, thus making your skin clean. 

You might have to try a couple of cleansers before you find the one that suits you the best. However, you should always use soap-free cleansers. Also, you should use Luke warm water for cleansing (hot and cold water, both, cause damage to your skin).  Take care that you don’t over-cleanse your skin and end up damaging your skin in the process.

The second thing on the personal skin care routine is exfoliation. Skin follows a natural maintenance process wherein it removes the dead cells and replaces them with new skin cells. Exfoliation is just a way to facilitate the skin in this process. Dead skin cells are not capable of responding to personal skin care products but still consume these products, hence preventing them from reaching the new skin cells. 

Thus removing dead skin cells is important in order to increase the effectiveness of all personal skin care products. Generally, exfoliation takes it place just after cleansing. As with any personal skin care procedure, it’s important that you understand how much exfoliation you need. Exfoliate 4-5 times per week for oily/normal skin and 1-2 times per week for dry/sensitive skin. Exfoliate a couple of times more in hot and humid weather.

Next thing on personal skin care routine is moisturizers.  This is one of the most important things in personal skin care. 

Even people with oily skin need moisturisers. Moisturisers not only seal the moisture in your skin cells, but also attract moisture (from air) whenever needed.  Use of too much moisturiser can however clog skin pores and end up harming your skin. 
The amount of moisturiser needed by your skin will become apparent to you within one week of you using the moisturiser.  Also, applying the moisturiser is best when your skin is still damp.

The last thing on personal skin care routine is sunscreen. A lot of moisturizers (day-time creams/moisturisers) come with UV protection – so you can get double benefits from them. Such moisturisers are recommended for all days (irrespective of whether it is sunny or cloudy).

Again, experiment with various personal skin care products and also with the amount you need to apply. What gives you best results is the best personal skin care recipe for you. 

However, if you have some kind of skin dilemma, it is best to consult your dermatologist before you actually start using any personal skin care products.

7 Tips for Fitness Women

Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are 7 great tips on how to become an effective fitness woman:

1. Get a program that will best suit you. Every fitness woman is different. You may have surgical history where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of frustration and injuries.

2. Set realistic targets. Wouldn't you be frustrated if you set your mind into reshaping your body in month? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and will not give you false hopes. 

It is important to be aware of the blocks you encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.

3. Exercises should work on the parts of your body where muscles are. The reason mainly is, when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.

4. Be systematic on working on your muscles. Your muscles should be working harder over time. Repeating the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. A daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.

5. Perform a set of exercises in 10 repetitions. Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.

6. Be flexible and perform a variety of exercises.  Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.

7. Be Motivated! The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.

Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. 

Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.



 

The recipe for dry skin care

Dry skin cannot be ignored. Dry skin leads to cracking of the upper layer of skin and gives it a real bad appearance. 

The main causes of dry skin include: dry climate, hormonal changes, too much exfoliation and treatment of other skin disorders. Moreover, dryness could be the inherent nature of one’s skin. Whatever be the cause, ‘dry skin care’ is very important (but not very difficult).

‘Dry skin care’ starts with moisturisers, the most effective remedy for dry skin. Generally moisturisers are classified under 2 categories based on the way they provide ‘dry skin care’.

The first category includes moisturisers that provide ‘dry skin care’ just by preserving the moisture within the skin e.g. Vaseline. These moisturisers are relatively inexpensive and are readily available (even at grocery shops).

The second category includes moisturisers that work by drawing moisture from the environment and supplying it to the skin. 

This is a very effective way of ‘dry skin care’ in humid conditions. The moisturisers that provide ‘dry skin care’ in this way are also called humectants. 

For proper dry skin care, you must use a non-greasy type of moisturiser, as far as possible. Humectants fall in this category. The ingredients of humectants include propylene glycol, urea, glycerine, hyaluronic acid etc

‘Dry skin care’ is not about just using moisturisers but also using them properly. The best ‘dry skin care procedure’ is to cleanse the skin before the application of moisturiser. 

You can make your ‘dry skin care’ even more effective by applying the moisturiser while the skin is still damp (after cleansing). Also, make sure that you use soap-free products (especially on your face, neck and arms). 

Exfoliation does help in dry skin care, by removing the dead skin cells. However, don’t exfoliate too hard. Your dry skin care procedures/products should also take care of sun protection. Avoid too much and too direct exposure to sun (simply by using an umbrella/hat etc). Use a good sunscreen lotion before going out. A lot of moisturisers provide sun protection too, along with dry skin care.

You also have natural products for ‘dry skin care’ i.e. products that provide ‘dry skin care’ in a natural way (without the use of synthetic chemicals). 

These dry skin care products supply lipid enhancements to the skin, hence enabling moisture retention within the skin. Another, important thing for ‘dry skin care’ is the temperature of water you use for shower or for washing your face – Use warm water; too hot or too cold water can cause dryness too.

‘Dry skin care’ is also about being gentle with your skin. You should avoid harsh detergents and alcohol based cleansers. Also, after a face wash, do not rub your towel on your face, just pat gently to soak the water off.

On the whole, dry skin care is really simple for anyone who takes that seriously.

The 24 Hour Fitness Path

The Twenty Four Hour fitness center is like your one stop shop to everything about fitness and your well-being.  Imagine it as the Walmart of the fitness industry.    Twenty Four Hour fitness centers are located in a number of  areas in the state.  

 All of them have equipments which cater to weight training as well as cardio vascular equipments.  A variety of fitness gear is also available.  

Twenty Four Hour fitness centers all have locker rooms and – believe it or not – baby sitting accommodations.  Over all, the Twenty Four Hour fitness center is a complete, clean and extremely well maintained facility that especially caters to all your fitness wants, needs and preferences.

Join Us

It is very easy to get started on your path to fitness.  Twenty Four Hour fitness centers have over three hundred clubs located in the whole nation and is open for twenty four hours. There is no long term contract to sign up in. 

 You have the option to pay monthly, but you are offered a complete personal training package that suits your body type, body weight and built so you are ensured with a service that is truly personalized.

Which club do you belong in?

Twenty Four Hour fitness center gives you the option to choose the specific type of club that you desire.  The active club involves a group exercise as well as free weights and cardio machines to work off that fat.  

 The sport club also includes everything in the active club but with additions such as basketball, heated pools and whirlpool. 

 The super-sport club also includes the amenities found those in the active club and the sport  club but with more additions such as massages, a sauna as well as a steam room.  The ultra sport club is the works.  It includes most of the amenities found in the active, sport and super sport club, plus a day spa, courts for racquetball as well as an executive locker room.

The Path to Performance

It all depends on what you want to achieve.  In Twenty Four Hour fitness centers, a uniquely specialized fitness program is available to anyone who simply wants to improve their performance in a specific sport or is seriously training for competition.  The program is designed by athletes. 

The Performance program includes a menu plan specifically customized for those intense workouts.  A resistance training is also available as well as a full cardio workout.  After your exercise, a metabolic rate test is conducted. 

This program is designed for those who wants to get started as soon as possible but has no clear and specific idea how.  This is clearly the best option for them because all the information on nutrition, resistance training is learned through this program. 

 This is the foundation one needs in order to have results that would last your body a lifetime.
The Components of  Fitness

A regular exercise, an intense workout is just part and parcel of your path to health, fitness and well-being.  There are other factors that should just as well play a part and which Twenty Four Hour fitness center teaches you. 

Food intake is one of them.  A menu is provided to those who follow the performance path.  This details what you should or should not eat, or at least eat less of, if not completely avoid.  

Cardio is also one as this enhances  your endurance to stress and exercise. 

Vitamins and supplements are a necessity unless you are sure that you are able to receive the proper amounts of iron, calcium, vitamin C or D or E in a day.  If not, it is best to take them in.  Resistance training is a feather in your fitness cap and is a necessary tool for being healthy, wealthy and wise. 

Be Lean, Mean: Tips for Buying those Fitness Equipment Machines

How do you regularly stay fit, healthy and flexible?  A hale and hearty diet of nutritious fruits and vegetables is the key as well as regular and continuous exercise. 

The best exercise is one that you are really and sincerely going to be working out on, be it push-ups, stretches, jumping jacks or the regular jogging or the much tamer walking.  However, there are people who prefer to work out using fitness equipment in their own homes.

The following are a few basic and important things to consider when buying those exercise equipments.

Do not believe what you see and hear

At least not everything,  it is good if you assess all those claims exercise equipments declare in their advertisements.   It is so hard to accept as true for example some statements that assure people that they will lose several pounds off their weight in as little as seven days or that you will decrease your pants size in one month. 

 Even with the assistance of dietary supplements, it is not possible to accomplish changes as major as these in just a few weeks, much less days.

Fat Burner is a No Burner

Be skeptical about claims that say you will be able to burn a tremendous amount of fat in a specific area of your body, such as the hips, thighs, waist just by applying a specific type of ointment or lotion, etc.  The only sure way to burn all those fat way is by changing what you eat. Exercise is the best solution to works out every area of the body whose fat you want to get rid of. 

The only testimonial that counts is yours

Before and after pictures of people who claim that they were able to lose weight because of using such and such equipments may or may not be true.  If ever they are,  their experience is purely personal and that is no assurance that your unique body weight, body make-up will also undergo the same change they went through. 

Read the fine print

It is always advisable to read the fine print of anything.  Though you believe that the fitness equipment you are planning to purchase is a good one, reading the fine print really wouldn’t hurt as it may say that you also have to decrease your calorie intake and not just rely on what the machine could do for you.

Do the math

There are advertising statements that say you could pay off the fitness equipment in a number of easy payments or by paying a mere thirty nine ninety five a month. 

 Do not forget to inquire about shipping and handling costs and include that in your calculation.  Also, add-on the required sales tax, delivery fees, set-up fees.  Know all the details before you purchase. 

Guarantee the warranty

It is best that you consider asking about details on their thirty day money back guarantee.  Though this could sound good to you as the consumer, it may or may not actually do you good if for example you are going to return the item.  You may actually pay for the humongous shipping cost and it could cost you more than what you could guarantee to receive in thirty days.

Call customer service
   
Make sure you contact their customer service hotline.  Usually, they have toll-free numbers that you must be able to easily contact as well as a customer service representative who must be glad to be able to take your call and answer thoroughly all or any questions you may have about their products and services.

4 Main Factors Responsible For Sore Muscles

As people age, they begin to complain more of pains in their muscles and joints. They seem to stiffen up with age, and such commonplace activities as bending over for the morning paper can make them wince.

Such pain can grip so fiercely that they are sure it begins deep in their bones. But the real cause of stiffness and soreness lies not in the joints or bones, according to research at the Johns Hopkins Medical School, but in the muscles and connective tissues that move the joints.

The frictional resistance generated by the two rubbing surfaces of bones in the joints is negligible, even in joints damaged by arthritis.

Flexibility is the medical term used to describe the range of a joint’s motion from full movement in one direction to full movement in the other. The greater the range of movement, the more flexible the joint.

If you bend forward at the hips and touch your toes with your fingertips, you have good flexibility, or range of motion of the hip joints. But can you bend over easily with a minimal expenditure of energy and force?

The exertion required to flex a joint is just as important as its range of possible motion.

Different factors limit the flexibility and ease of movement in different joints and muscles. In the elbow and knee, the bony structure itself sets a definite limit.

 In other joints, such as the ankle, hip, and back, the soft tissue—muscle and connective tissue—limit the motion range.

The problem of inflexible joints and muscles is similar to the difficulty of opening and closing a gate because of a rarely used and rusty hinge that has become balky.

Hence, if people do not regularly move their muscles and joints through their full ranges of motion, they lose some of their potential.

 That is why when these people will try to move a joint after a long period of inactivity, they feel pain, and that discourages further use

What happens next is that the muscles become shortened with prolonged disuse and produces spasms and cramps that can be irritating and extremely painful.

 The immobilization of muscles, as researchers have demonstrated with laboratory animals, brings about biochemical changes in the tissue.

However, other factors trigger sore muscles. Here are some of them:

1. Too much exercise

Have you always believed on the saying, “No pain, no gain?” If you do, then, it is not so surprising if you have already experienced sore muscles.

The problem with most people is that they exercise too much thinking that it is the fastest and the surest way to lose weight.

Until they ache, they tend to ignore their muscles and connective tissue, even though they are what quite literally holds the body together.

2. Aging and inactivity

Connective tissue binds muscle to bone by tendons, binds bone to bone by ligaments, and covers and unites muscles with sheaths called fasciae.

 With age, the tendons, ligaments, and fasciae become less extensible. The tendons, with their densely packed fibers, are the most difficult to stretch.

The easiest are the fasciae. But if they are not stretched to improve joint mobility, the fasciae shorten, placing undue pressure on the nerve pathways in the muscle fasciae. Many aches and pains are the result of nerve impulses traveling along these pressured pathways.

3. Immobility

Sore muscles or muscle pain can be excruciating, owing to the body’s reaction to a cramp or ache. In this reaction, called the splinting reflex, the body automatically immobilizes a sore muscle by making it contract. Thus, a sore muscle can set off a vicious cycle pain.

First, an unused muscle becomes sore from exercise or being held in an unusual position. The body then responds with the splinting reflex, shortening the connective tissue around the muscle.

This cause more pain, and eventually the whole area is aching. One of the most common sites for this problem is the lower back.

4. Spasm theory

In the physiology laboratory at the University of Southern California, some people have set out to learn more about this cycle of pain.

Using some device, they measured electrical activity in the muscles. The researchers knew that normal, well-relaxed muscles produce no electrical activity, whereas, muscles that are not fully relaxed show considerable activity.

In one experiment, the researchers measured these electrical signals in the muscles of persons with athletic injuries, first with the muscle immobilized, and then, after the muscle had been stretched.

In almost every case, exercises that stretched or lengthened the muscle diminished electrical activity and relieved pain, either totally or partially.

These experiments led to the “spasm theory,” an explanation of the development and persistence of muscle pain in the absence of any obvious cause, such as traumatic injury.

According to this theory, a muscle that is overworked or used in a strange position becomes fatigued and as a result, sore muscles.

Hence, it is extremely important to know the limitations and capacity of the muscles in order to avoid sore muscles. This goes to show that there is no truth in the saying, “No pain, no gain.”

What matters most is on how people stay fit by exercising regularly at a normal range than once rarely but on a rigid routine.

11 Simple Tips To Boost Your Metabolism

There are a lot of people who would give a lot to increase their metabolism. Having a high level of metabolism enables one to maintain burn fat and lose weight fast with the least amount of activity.

Metabolism is the rate by which the body produces and consumes energy and calories to support life.

There are several factors that affect the metabolism of a person, such as the amount of muscle tissue, the frequency of the meals one consumes, genetics, stress levels, personal diet and activity levels.

Metabolism slows done due to the following: loss of muscle because of not enough physical activity, the tendency of the body to cannibalize its own tissue because there is not enough food energy to sustain it, and the decrease of physical activity that comes naturally with old age.

Here are several ways to fire up one's metabolism:

1. Build up on lean, mean body mass.

It is only natural that metabolism decreases along with age, but it is possible to counter the effects. The amount of muscle a person has is a very strong determinant in the ability to burn calories and shed fat.

So it goes without saying that exercise is essential. Build strength and resistance by working out at least twice a week, preferably with weights.

Do easy exercises in between workouts. Simple tasks such as walking the dog and using the stairs in place of the elevator can already take off calories.

The key is to match the amount of eating to the amount of activity one has. Here are some guidelines in getting the right exercise:

For strength training

-Increase the amount of repetitions of a particular exercise.

-Add the level of resistance

-Utilize advance exercise techniques if possible

For cardiovascular training

-Insert intervals between exercises

-Perform cross-training and combine the exercises

-Add up on resistance and speed

2. Eat breakfast.

A lot of people are ignoring the fact that breakfast is the most important meal of the day. Surprisingly, the ones who eat breakfast are thinner than the ones who do not.

Metabolism can slow down considerably if breakfast is taken during mid-morning or if one waits until the afternoon to eat.

3. Avoid sugar.

Sugar enables the body to store fat. It is recommended that a person consumes food that helps sustain an even level of blood-sugar.

Additionally, progressive exercise 2-3 times a week should be in order to stabilize blood sugar.

4. Eat spicy foods.

Hot cuisine with peppers can increase metabolism.

5. Sleep more.

 According to research, it is riskier for people who do not get enough sleep to gain weight. Also, muscles are regenerated during the last couple of hours of slumber.

6. Increase water intake.

 Water flushes out toxins that are produced whenever the body burns fat. Majority of bodily functions involves water, and lack of water causes the body system's operations to decrease its speed, and produces unneeded stress as a result.

7. Eat smaller meals.

It is advisable to consume 4 to 6 small meals that are timed 2 to 3 hours apart.

8. Never skip meals.

 People tend to skip meals in order to lose weight, which is a big mistake since it slows down metabolism.

9. Plan meals in detail.

Always prepare the right amount of food to be consumed at the designated intervals. Do not commit the mistake of eating meals in sporadic patterns.

9. Ditch the stress!

Stress, be it physical or emotional, triggers the release of a steroid called cortisol, which decreases metabolism. Also, people tend to eat excessively when stressed.

10. Guzzle up on green tea.

 It can be used as a substitute for coffee. Tea has the ability to stimulate metabolism, and unlike coffee, it has no undesirable side effects when too much is consumed.

11. Include more energy foods in the diet, such as fruits and vegetables, beans and whole grains.

Achieving the desired body weight is never impossible if one has the determination and patience needed to stabilize the metabolism level, which plays an important role in weight loss.

 A person needs to realize that eating right and working out is not just a passing fancy, but a way of life.