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. 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.
3. 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.
4. 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.
5. 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.
6. 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.
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.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Thursday, November 23, 2006
Herbal skin care
Skin care is not a topic of recent times; it has been in practice since ancient times, when herbal skin care was probably the only way to take care of skin. However, skin care has transformed in a big way. Herbal skin care routines have been replaced by synthetic/chemical-based skin care routines. The herbal skin care recipes which once used to be common place are not so popular today (and even unknown to a large population). This transformation from herbal skin care to synthetic, can probably be attributed to two things – our laziness (or just the fast pace of lives) and the commercialization of skin care. Even herbal skin care products have been commercialized. These commercial herbal skin care products have to be mixed with preservatives in order to increase their shelf-life, hence making them less effective than the fresh ones made at home. However, it seems that things are changing fast and more people are now opting for natural and herbal skin care routines. But still, none want to make them at home and hence the commercial market of herbal skin care products is on the rise.
So what are these herbs or herbal skin care mechanisms?
Aloe vera, which is an extract from Aloe plant, is one of the best examples of herbal skin care product. Freshly extracted aloe-Vera is a natural hydrant that helps in soothing skin. It also helps in healing cuts and treating sun burns.
A number of herbs are known to possess cleansing properties. Dandelion, chamomile, lime flowers and rosemary herbs, are a few examples of such cleansers. Their herbal skin care properties get invoked when they are combined with other herbs like tea.
Antiseptics are another important part of Herbal skin care. Lavender, marigold, thyme and fennel are good examples of herbs that are known to possess antiseptic properties. Lavender water and rose water also form good toners.
Tea plays an important part in herbal skin care. Tea extracts are used for treatment of skin that has been damaged by UV radiation.
Oils prepared from herbal extracts present another means of herbal skin care. Tea tree oil, Lavender oil, borage oil and primrose oil are some popular oils used in herbal skin care. Some fruit oils (e.g. extracts from fruits like banana, apple and melon) find use in shower gels (as a hydrating mix)
Homeopathic treatments and aromatherapies also come under the umbrella of herbal skin care remedies.
Herbal skin care is good not only for the routine nourishing of skin but also for treatment of skin disorders like eczema and psoriasis. Most herbal skin care products don’t have any side effects (the most important reason for preferring them over synthetic products) Moreover, herbal skin care products can be easily made at home, hence making them even more attractive. So, herbal skin care is the way to go. However, this does not mean that you totally discard the synthetic products. Some people go to the extent of debating with their dermatologist, if he/she suggests a synthetic product. You should accept the fact that some skin orders might need usage of clinically proven non-herbal skin care products.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
So what are these herbs or herbal skin care mechanisms?
Aloe vera, which is an extract from Aloe plant, is one of the best examples of herbal skin care product. Freshly extracted aloe-Vera is a natural hydrant that helps in soothing skin. It also helps in healing cuts and treating sun burns.
A number of herbs are known to possess cleansing properties. Dandelion, chamomile, lime flowers and rosemary herbs, are a few examples of such cleansers. Their herbal skin care properties get invoked when they are combined with other herbs like tea.
Antiseptics are another important part of Herbal skin care. Lavender, marigold, thyme and fennel are good examples of herbs that are known to possess antiseptic properties. Lavender water and rose water also form good toners.
Tea plays an important part in herbal skin care. Tea extracts are used for treatment of skin that has been damaged by UV radiation.
Oils prepared from herbal extracts present another means of herbal skin care. Tea tree oil, Lavender oil, borage oil and primrose oil are some popular oils used in herbal skin care. Some fruit oils (e.g. extracts from fruits like banana, apple and melon) find use in shower gels (as a hydrating mix)
Homeopathic treatments and aromatherapies also come under the umbrella of herbal skin care remedies.
Herbal skin care is good not only for the routine nourishing of skin but also for treatment of skin disorders like eczema and psoriasis. Most herbal skin care products don’t have any side effects (the most important reason for preferring them over synthetic products) Moreover, herbal skin care products can be easily made at home, hence making them even more attractive. So, herbal skin care is the way to go. However, this does not mean that you totally discard the synthetic products. Some people go to the extent of debating with their dermatologist, if he/she suggests a synthetic product. You should accept the fact that some skin orders might need usage of clinically proven non-herbal skin care products.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Wednesday, November 22, 2006
Weight Loss Program
Program your Weight Loss in as Easy as a Week
The idea of the program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. The program’s objective is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.
The program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body. It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program.
It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long-term effects are assured as long as one sticks to the weight loss plan at hand.
Stretch, stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.
It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.
The first week
The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.
By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week. On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.
In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. The fifth day starts with a good ten-minute walk. Exercise the lower body in four sessions of workouts; follow this up with another ten-minute walk, and another four sessions of lower body workout.
The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.
This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
The idea of the program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. The program’s objective is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.
The program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body. It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program.
It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long-term effects are assured as long as one sticks to the weight loss plan at hand.
Stretch, stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.
It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.
The first week
The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.
By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week. On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.
In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. The fifth day starts with a good ten-minute walk. Exercise the lower body in four sessions of workouts; follow this up with another ten-minute walk, and another four sessions of lower body workout.
The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.
This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Natural Skin Care
What is natural skin care ?
Put simply, ‘natural skin care’ is caring for your skin in a natural and chemical-free way. ‘Natural skin care’ advocates enabling the skin to take care of itself (without any assistance from synthetic materials/ chemicals). ‘Natural skin care’ is about inculcation of good habits in the way you lead your day-to-day life. A lot of natural skin cares measures are actually the same as those for body care in general.
So let’s see what these natural skin care measures are.
Well the first and the foremost natural skin care measure is – ‘Drink a lot of water’. Around 8 glasses of water is a must everyday. Water helps in flushing out the toxins from the body, in a natural way. It helps in the overall upkeep of the body and promotes good health for all organs (not just skin).
General cleanliness is another inexpensive way of natural skin care. Daily shower, wearing clean clothes and sleeping on a clean mattress/pillow are all part of general cleanliness. After all, clean skin is the key to keeping the skin disorders at bay.
Regular exercise is the next thing on the cards. Exercise increases the flow of blood that helps in getting rid of body toxins and keeping you healthy. Exercise also helps in beating stress, which is the worst enemy of good health.
Healthy food and eating habits are also recommended for natural skin care. Some type of food (e.g. oily food) is known to cause acne and should be avoided as much as possible. Your diet should be a healthy mix of various nutrient-providing foods. Raw fruits and vegetables are known to provide freshness to your body and help in getting rid of body toxins.
A good sleep is also instrumental in maintaining good health and in beating stress. As a natural skin care measure, a good sleep delays slacking of skin.
Beating stress is another natural skin care therapy. Stress causes overall damage to body and health. Drinking a lot of water, getting a sound sleep and exercise has already been mentioned as stress busters. Indulging in a warm bubble bath, listening to music and playing your favorites sport are also good ways of beating stress. Yoga is yet another way of beating stress; it is fast gaining popularity amongst the masses.
Avoiding excessive exposure to sun (by wearing long sleeved clothes, hat and umbrella etc) is another natural skin care strategy. Sunscreen lotions are also recommended as necessary.
A lot of traditional and home made natural skin care products/ measures are also known to be very effective. Such measures are not only natural and easy-to-follow, but also relatively inexpensive.
Besides that, a lot of natural skin care products are available in the commercial market. These include things like lavender oil, aloe vera etc., which don’t have any side effects.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Put simply, ‘natural skin care’ is caring for your skin in a natural and chemical-free way. ‘Natural skin care’ advocates enabling the skin to take care of itself (without any assistance from synthetic materials/ chemicals). ‘Natural skin care’ is about inculcation of good habits in the way you lead your day-to-day life. A lot of natural skin cares measures are actually the same as those for body care in general.
So let’s see what these natural skin care measures are.
Well the first and the foremost natural skin care measure is – ‘Drink a lot of water’. Around 8 glasses of water is a must everyday. Water helps in flushing out the toxins from the body, in a natural way. It helps in the overall upkeep of the body and promotes good health for all organs (not just skin).
General cleanliness is another inexpensive way of natural skin care. Daily shower, wearing clean clothes and sleeping on a clean mattress/pillow are all part of general cleanliness. After all, clean skin is the key to keeping the skin disorders at bay.
Regular exercise is the next thing on the cards. Exercise increases the flow of blood that helps in getting rid of body toxins and keeping you healthy. Exercise also helps in beating stress, which is the worst enemy of good health.
Healthy food and eating habits are also recommended for natural skin care. Some type of food (e.g. oily food) is known to cause acne and should be avoided as much as possible. Your diet should be a healthy mix of various nutrient-providing foods. Raw fruits and vegetables are known to provide freshness to your body and help in getting rid of body toxins.
A good sleep is also instrumental in maintaining good health and in beating stress. As a natural skin care measure, a good sleep delays slacking of skin.
Beating stress is another natural skin care therapy. Stress causes overall damage to body and health. Drinking a lot of water, getting a sound sleep and exercise has already been mentioned as stress busters. Indulging in a warm bubble bath, listening to music and playing your favorites sport are also good ways of beating stress. Yoga is yet another way of beating stress; it is fast gaining popularity amongst the masses.
Avoiding excessive exposure to sun (by wearing long sleeved clothes, hat and umbrella etc) is another natural skin care strategy. Sunscreen lotions are also recommended as necessary.
A lot of traditional and home made natural skin care products/ measures are also known to be very effective. Such measures are not only natural and easy-to-follow, but also relatively inexpensive.
Besides that, a lot of natural skin care products are available in the commercial market. These include things like lavender oil, aloe vera etc., which don’t have any side effects.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Tuesday, November 21, 2006
Weight Loss Plan
Weight Loss Plan : The Goal to Go For
Since excess weight puts you at risk for many health problems, you may need to set some weight loss plans to help avoid those risks and prevent disease.
But what should be your long-term goal? And what short-term goals should you set to help you get there? You have a better chance of attaining your goals if you make sure that the weight loss plans that you will use are sensible and reasonable right at the beginning.
Here are some guidelines from the experts in choosing weight loss plans and goals.
1. Be realistic
Most people’s long-term weight loss plans are more ambitious than they have to be.
For example, if you weigh 170 pounds and your long-term plan is to weigh 120, even if you have not weighed 120 since you were 16 and now you are 45, that is not a realistic weight loss goal.
Your body mass index or BMI is a good indicator of whether or not you need to shed of pounds. The ideal BMI range, according to the national Institutes of Health, is between 19 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. Any number above 30 is in the obesity range.
From this point of view, you will need a sensible weight loss plan that will correspond to the required BMI based on your height, because this is the primary factor that will affect your BMI.
2. Focus on doing, not losing
Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan.
Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.
3. Set appropriate objectives
Using a weight loss plan just for vanity’s sake is psychologically less helpful than losing weight to improve health.
You have made a big step forward if you decide to undergo a weight loss plan that includes exercise and eating right so that you will feel better and have more energy to do something positive in your life.
4. Keep up the self-encouragement
An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record.
After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.
5. Build bit by bit
Short-term weight loss plans should not be “pie-in-the-sky.” This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.
6. Use measurable measures
Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss plan.
This is another reason why you should incorporate exercise on your weight loss plan and focus on it. You should be able to count up the minutes of exercise in order to be successful in your plan.
The bottom line is, people should make weight loss plans that will only remain as it is, just a plan. They have to put it into action by incorporating goals that will motivate them to succeed.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
Since excess weight puts you at risk for many health problems, you may need to set some weight loss plans to help avoid those risks and prevent disease.
But what should be your long-term goal? And what short-term goals should you set to help you get there? You have a better chance of attaining your goals if you make sure that the weight loss plans that you will use are sensible and reasonable right at the beginning.
Here are some guidelines from the experts in choosing weight loss plans and goals.
1. Be realistic
Most people’s long-term weight loss plans are more ambitious than they have to be.
For example, if you weigh 170 pounds and your long-term plan is to weigh 120, even if you have not weighed 120 since you were 16 and now you are 45, that is not a realistic weight loss goal.
Your body mass index or BMI is a good indicator of whether or not you need to shed of pounds. The ideal BMI range, according to the national Institutes of Health, is between 19 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. Any number above 30 is in the obesity range.
From this point of view, you will need a sensible weight loss plan that will correspond to the required BMI based on your height, because this is the primary factor that will affect your BMI.
2. Focus on doing, not losing
Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan.
Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.
3. Set appropriate objectives
Using a weight loss plan just for vanity’s sake is psychologically less helpful than losing weight to improve health.
You have made a big step forward if you decide to undergo a weight loss plan that includes exercise and eating right so that you will feel better and have more energy to do something positive in your life.
4. Keep up the self-encouragement
An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record.
After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.
5. Build bit by bit
Short-term weight loss plans should not be “pie-in-the-sky.” This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.
6. Use measurable measures
Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss plan.
This is another reason why you should incorporate exercise on your weight loss plan and focus on it. You should be able to count up the minutes of exercise in order to be successful in your plan.
The bottom line is, people should make weight loss plans that will only remain as it is, just a plan. They have to put it into action by incorporating goals that will motivate them to succeed.
(Note: This article is the opinion of the author and may or may not be substantiated by scientific fact.)
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